April 9, 2025 • 36 mins
Sara might not know how to say hypertrophy (seriously, someone help her out), but she definitely knows how to train for it. This week, we’re breaking down what hypertrophy actually is (spoiler: it’s muscle growth, not a trophy for being hyper), how to train for it, and why you won’t accidentally wake up looking like a bodybuilder.
Caleigh, on the other hand, is just here to ask the real questions—like, do we actually get a trophy for this? Along the way, we’re talking about how many sets and reps you really need for muscle growth, why lifting heavy won’t make you bulky, and why protein matters more than you think. And, of course, there’s a little bit of chaos (because when is there not?).
Hit play and let’s get into it!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Since Kaylee and Sarah cannot behave, listener discretion is advised.
(00:06):
Welcome to Nacho Fitness Coach, the podcast where fitness is more about fun than form.
I'm Sarah, the fitness expert who lifts heavy and loves a good challenge.
And I'm Kaylee, a newbie who runs more for survival than sport.
We're here to remind you that fitness doesn't have to be serious.
But we definitely take the snacks seriously.
So if you're looking for some laughs and a few questionable fitness tips,
(00:27):
you've come to the right place.
Welcome to season five.
So Kaylee, what do you like to listen to when you work out?
I don't know. Sometimes a podcast and sometimes music.
Hey, wait, this is a podcast.
What if you could have both?
At the same time?
Oh, yeah.
Podbeat is a free mobile app that lets you add any beat style to any podcast for your workout.
(00:54):
It's easy to do and free to download in the App Store.
Kaylee, you sound pretty cool with the trap beat.
But Sarah, the funk beat works for your voice.
So if you want to make our podcast work for a workout, check it out in the App Store.
They even have Podbeat for Android users in the Google Play Store.
(01:15):
OK, on to the show.
Welcome back to Nacho Fitness Coach, the podcast where Sarah breaks down bad fitness advice
and I'm just trying not to break down.
I just love it when you two erupt in laughter when I do those.
(01:36):
My favorite thing.
Oh, man.
You're doing it just to humor me.
Yeah, sometimes I wonder if this whole podcast is like set up like I'm I wonder like to my Truman show.
Yeah, like, hey, you guys, like, give me something to do.
It's not actually real.
It's all just virtual reality.
(01:59):
Which now I'm going to hear that Jamiroquai song like how he say his name in the virtual reality song.
I don't know what you're talking about.
Really? Jamiroquai?
That's how you say his name, right?
You don't know the virtual insanity.
I think that was a little before my time.
Really? Hold on.
Virtual. You're probably not going to be able to hear.
(02:20):
We didn't you have to sing it.
I don't really think I could Jamiroquai.
Oh, yeah. See. Oh, I remember the video and everything.
You're going to know this when I think you.
Oh, that's Nike ad.
No, I think I'm good. We'll just like let it play through the ready.
Oh, God, this music video is iconic.
(02:44):
OK. Yeah.
The world we're living in.
15 years ago, I almost feels like this predicted where the world was going.
Virtual insanity.
I'll have to give it a listen.
That's not ringing a bell to you at all.
(03:06):
The song. Now, when you play the song.
Yeah, but I couldn't tell you like what that song is about.
Probably never seen the video.
Really? Oh, man.
That was good. I mean, but I also used to be somebody that was obsessed with
MTV to watch the music videos.
And then they stopped doing music videos.
Yeah. And it was really annoying.
So sad. But people still make music videos, which is exciting.
(03:27):
Switched over to reality TV.
Right. I don't understand why.
But anyway, so that's really not anything relative to the conversation
that we have ahead of us.
No, don't know how we got there.
Do you have ADHD? I do know how we got there.
Your intro. OK. Right.
You just took a turn.
I did not. You totally took us there.
You said you're trying to break down wondering if your husband paid us off.
(03:54):
Yeah. And then I did bring up Truman show.
They are the kid. You're just in the Kaylee show.
Yep. And it's all just virtual reality.
And then it was song did start playing in my head.
It was called virtual insanity.
So it's actually a very logical sequence.
I'll allow it. Listen, it's fine.
I just am kind of shocked that you've never heard that song.
I have I have told you I have heard that song.
(04:17):
I just don't obviously I don't know it on the level that you know it.
Oh, it's too bad.
Sorry. It's good stuff.
Sorry about that. Really good stuff.
Okay, so let's talk about hyper trophy.
What? What?
And you know, I'm going to start like even putting a space in there
and be like hyper trophy.
(04:40):
You just love your trophies that I true that I do.
I actually think I still have every trophy that I've ever won.
Sure. You do. Any metal.
Sure you do. I'm a collector of fine things.
Does that count?
Of fine things. Your trophies and medals are fine things.
(05:01):
That's hilarious.
You said that with the straightest face ever.
I'm a bit of a connoisseur of my achievements.
I have shadow boxes and shelves.
Oh my God.
Oh man. That's maybe not a Sarah thing I've ever heard.
(05:28):
You know, it is maybe not as impressive as a collection as my t-shirt collection is.
When you go to sleep at night, do you like have a wall of like
your like magazine cover pictures of magazines?
No, those are like you like kiss them all good night.
And you're like, oh, night women's health.
Not at home, but they are on the wall at the office at the gym.
(05:51):
I'll see you beauty tomorrow.
Good night. Sleep tight.
I would do that if I was on fitness magazines.
You know, it's an accomplishment something to be proud of.
I don't be mad at me for being proud.
(06:12):
Oh man. But yeah, I mean my t-shirt collection, those next level.
I don't think I've actually ever donated a t-shirt that I've ever owned.
So I do have tuple like containers like rubber made storage containers
full of like rolled up t-shirts.
That's called mental illness.
But I also don't remember purchasing a t-shirt until I was in like high school.
(06:36):
Yeah, because growing up every camp every camp you sign up though,
like from when you were a kid.
Oh, I have the 1988 Hershey track meet t-shirt.
Why don't you let your kids wear them?
They're probably too big for them now.
Like I probably already know they are not because they are sealed up.
I got them all rolled up. They're protected.
I did actually bust that specific one out.
I still was wearing that one through college.
(06:58):
What are you going to do with them? Keep them.
Then they'd say your poor kids just have to deal with them.
I mean they got to get a little bit bigger.
I mean they were I used to wear really like baggy t-shirts and I know the sizing has changed.
So maybe a large because I feel like most of mine were probably larges or extra larges back then.
It actually would be interesting to see how much the sizing has changed.
(07:20):
The only t-shirt I have is from over over 10 years ago 10 to 15 years ago.
I worked at a daycare in Omaha and we could wear whatever we wanted to work.
And then one day we all came in and they were like we have these t-shirts now and you we will issue you two gray ones and one sand one.
(07:41):
And so the entire staff decided since they only gave us one sand shirt that we weren't going to wash them.
We were just all on a going to keep wearing them boycott.
So we all had stinky.
So anyway I ended up and after a while they came out with like colored ones that you could buy right.
(08:03):
And so I had a ton of those and I had a tie dye one I think from something fun super fun.
But over the years those have gone.
I still do have the gray hoodie that I purchase and I have one gray t-shirt which I cannot get rid of.
And sadly it got stained a few months back.
There's like a red now it's like my now it's like my painting or like working outside shirt.
(08:28):
Right. It's still is a thing that I have.
That's probably my oldest t-shirt.
I do have one of Jeremy's old fraternity.
Yeah t-shirts as well, which is older than that.
Yes, it would be Pike's smashing out nerds.
I don't know whatever year that fraternity was founded.
It's awesome because he's a nerd.
He is a nerd.
(08:53):
He's a smart computer person.
Yeah, mine.
I mean, yeah, that would make my oldest t-shirt 35 years old almost as old as me.
Wow, that's crazy.
It was a good one to is it's gray and it has like hot pink lettering because the Hershey truck meet is to be like a youth truck meet.
(09:14):
It was a big deal.
I remember it and we had the like regional one was here.
And then if you qualified you got to go to a state and the state one was over in Grand Island.
I think I actually signed up for it one time and I tried to do hurdles.
So I had never done hurdles in my life.
Oh, that was a brave one to choose.
Yeah, I fell.
I'm sure you did.
(09:34):
Yeah over the hurdle and that was the end of my athletic career.
Yeah, you're like I'm done now.
Who let me sign up for that?
Like I don't know what was happening.
I was not a very smart first of all that I thought I should be doing that.
Maybe my friends were doing it.
I have a unit sign up your mom did or somebody for some reason I signed up and I was like,
I'm gonna do that.
How hard can it be?
How hard can hurdles be can't be that hard.
(09:54):
I tripped over the very first one and then I just laid there and wanted to die.
I remember it.
I ran hurdles as an event once in college.
I was not a hurdler.
We should try to do hurdles now.
I would love to we got to wait till springtime, which by the time this episode comes out,
it'll be like right at the beginning like track season is ahead of us.
(10:14):
So when we yeah, we need to start training we when we record season six, are there different
sizes of hurdles all the sizes are the same but they go up and down.
So there's like the little there's those little metal tabs on the poles that you push in and
you there are different heights for the different levels like you did shot put yeah, you're
(10:36):
like the trunchbull.
Yeah, that was my that was the event.
That's what you tell me you shot shot put through shot put shot put it shot put your
shot put I always picture you like dresses the trunchbull from Matilda.
I don't know what that is.
I've never seen Matilda.
What trunchbull t r u n c h trunchbull.
(10:57):
Oh, okay.
Okay.
Okay.
Oh, that's hilarious.
Yes.
And when you see the movie, yeah, the movie and like see her character.
You've got you've got a little trunchbull and is amazing.
(11:18):
So I coach middle school track and I coach the throwers and I was not sure how coaching
that age group was going to go because I have a tendency to prefer like high school aged
kids to coach and it was a chance to teach coach the throwers and I had this realization
like before I started with the season I was like, you know what these kids track is not
(11:43):
a youth sport in a similar way that like people start with baseball.
Yeah, softball like around here.
It's like soccer.
You start when you're five.
Sure.
Baseball you start pre K like you know volleyball you're starting in like second grade.
I mean they're so they're all early elementary school but it's not like I mean I'm probably
gonna get my kids started throwing in it because it's great but you know it's we don't have
(12:04):
middle elementary age kids learning how to throw a shot put here like maybe other parts
of the country.
They have like little pockets of track clubs and stuff that might start but I was like
ooh actually this is gonna be great because I'm literally getting them the first time
they ever pick up a shot put or a discus like this is gonna be amazing because I'm gonna
be able to teach them right from the very beginning and it's a lot of fun but but I
(12:27):
very quickly realized is there is definitely a personality to people that are throwers
on the track team and that person is the same like we are the outcasts is like the land
of the misfit toys and that's who we are.
And you know especially in middle school where I was eating track it's like running you're
(12:49):
running right.
Absolutely.
And so you know running.
Nope.
And so especially with like the girls most of them are like no my friends are running
so I'm running I'm gonna run and I'm gonna jump like we don't throw things.
Why would we want to do that.
Right.
But it is an amazing.
You get so excited about track.
I do love track.
And you know what it was never my favorite sport.
(13:09):
No.
I never thought I would do it through college.
I would like for you this coming Halloween it's a ways away.
I would like for you to dress.
For me to dress like miss.
Trunchbull.
Miss Trunchbull.
Okay so with that we're gonna take just a quick little ad break.
Be sure to check out nachofitnesscoach.com to purchase exclusive merchandise including
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(13:33):
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Okay we're back.
I could totally do it and you know I probably even would do I'd probably pull out like an
old sweatshirt of mine from college and I could do the what I could totally do the weight
belt.
I have one that looks exactly like that.
(13:54):
Now you need to watch it because me and my kids actually we watch it from time to time
it's one of their favorite movies and I'm always like look there's Sarah.
It's hilarious.
Oh my gosh that is so good.
Well I definitely feel like I look like that when I'm coaching.
Yeah.
Especially middle schoolers because I'm like if you can't handle this dodgeball you think
I'm gonna put an eight pound metal ball in your hand like you guys you're gonna hit somebody.
(14:17):
What was that line if you can dodge a if you can dodge a wrench ball or if you can dodge
a wrench you can dodge a dodgeball.
Is that a line?
Yeah Ellen do you know what I'm talking about?
If you can dodge a wrench you can it's from the dodgeball movie Vince Vaughn.
Oh you can dodge a wrench.
What was the name of that?
It was a dodgeball.
It had been still around too right?
(14:37):
Yeah.
Two of them.
That's funny.
We should get to the topic though.
I don't know I'm kind of like enjoying these pictures because I feel like I mean I feel
like this is what you're like spirit animal.
This is what people picture is like throwers.
No no I mean since I've known you I've I have this
associated.
Me with Mrs. Trunchbull.
(14:58):
Mrs. Trunchbull.
I love it.
I have no problem being associated with being a shot putter that looks like that so.
It's kind of fun.
Watch the movie.
Would that change my opinion on that?
She's the villain.
That's fine.
Oh go ahead.
That's tracks.
Okay sounds about right.
Why do we think that's such a okay that's fine.
(15:25):
Anyways okay so I guess a trunchbull.
Well I had no idea.
Yep.
All right so we were going to talk I mean it does kind of actually relate a little bit
to the topic because we are talking about hyper trophy.
I'm here just for the comments section.
You what you wanted to do this episode just so you could continually say hyper trophy.
(15:49):
This backstory for dear listener.
We I don't know some in seasons past Sarah uttered the word hyper trophy apparently wrong
and I didn't correct her because I didn't even I didn't know I never even heard the
word in my life.
Didn't I even like immediately correct it and be like hyper trophy.
I just know you didn't.
You said hyper trophy and then I had actually seen a couple of videos on Instagram or whatever
(16:13):
where I heard him saying hyper trophy.
Yeah and I'm like did Sarah say that wrong and it's like I don't really care at the
end of the day like I'm still going to sleep fine and I like I don't give a shit.
Yeah I just kind of like let it go and then we got a comment from a listener at some point
who was mad.
She was just you know I don't know like move on with your life you know and she's like
(16:35):
this podcast is not rooted in science and we never said it did babe.
We never said that.
Hashtag comedy.
You're in the wrong place.
That was never our stand.
And so I was just like I'm sorry that we did not meet your standards as you know a listener
but listen to and I said there are there are many great science based podcasts out there.
(17:00):
This is comedy.
This is we're doing the best we can.
This is two bitches shooting the shit.
Yeah yeah.
So you know I was like good luck on your journey.
Yeah and I mean serious intention and being like it's hypertrophy hypertrophy.
That's fine.
Well because the opposite is atrophy right.
Right.
(17:21):
So hyper hypertrophy and atrophy right would make sense.
Sure.
But it would make sense hypertrophy.
And we did look it up at some point it is we did.
It is hypertrophy.
We did make Google I think that's OK.
And at the end of the day it doesn't really matter.
You know what you know my husband agrees with me.
That's all that matters.
That's all that matters.
(17:41):
Which is funny because he does not listen to this podcast at all but I think he just
I think I shared that story with him and it randomly came up in a conversation like over
a year later and he was like it is hypertrophy.
So tell me what hypertrophy is.
So hypertrophy is just the goal of making your muscles look bigger growing your muscles
(18:06):
growing your muscles like because atrophy is shrinking.
The shrinking of muscles.
Yes.
So you know you are wanting for your muscle to increase size.
Yeah.
Size but which can be a goal.
Right.
That is actually the goal of say people that are doing bodybuilding.
(18:28):
Their goal is to make their muscles look bigger.
Is that bulking or is bulking just getting like heavier.
So a bulking is part of a process typically used towards a bodybuilding goal where it
is a stage of the process where you are heavily focusing on making sure you're building muscle
(18:52):
size in order to build muscle size.
You have to make sure you're consuming enough calories then to fuel your muscles to grow
from the workouts.
And so yes can you build muscle and stay lean.
You can.
It's just a longer process.
So you know depending on how many people have a goal with how many shows they're doing every
(19:13):
year I mean I feel like a lot of times it's pretty common for people to say do two shows
a year.
So they go through a process where they do maybe a three or four month bulk.
Sure.
And then they cut and then they have a show and then they'll do it again.
And so it just kind of varies or if they're on year cycles they'll have a longer bulk
and then depending on how much body fat they grow while they're building their muscle then
that determines how long their cut needs to be because you can only cut so much body fat
(19:36):
then.
So it's a sounds like a lot of work.
Yeah.
So bulking typically refers it to like a over consumption of calories in an effort to making
sure that you have enough nutrients available for your muscles to like repair and grow.
Yeah.
At a faster rate than if you were consuming just enough for that to happen as I think
(20:00):
the overall idea.
To it.
And so so that's why most people opt to do it because they're like OK well I will over
consume I'm willing to gain the body fat during that process knowing that the size of my muscles
is going to grow faster from the workouts than trying to build and stay lean.
OK.
Either.
I have like special protein powders and stuff like specifically for that.
(20:22):
Well I mean mass gainer shakes and that being really super popular not only for body builders
that are in that stage but also for people to have body types that are considered like
hard gainers.
What you kind of know is the body type.
It's somebody who tends to be it doesn't matter how much they eat they stay like really super
lean and slender.
Yeah.
They just really probably have a really super high metabolism.
(20:43):
I never heard that until you told me the other day that my husband I think he probably is
that body type of a hard gainer.
Yeah.
So and so if you are somebody that has a really super are you like hitting on him like what.
I was like what's your mouth.
Don't you be talking about him like that.
(21:05):
How do you know he's a hard gainer.
It's hard for you to gain muscle because your metabolism so high.
Yeah.
The amount of the mouth that you have to actually physically consume is just a significant.
Yeah.
So not money but of food so gainer shakes end up being a great option because they have
(21:29):
not only protein in them but they have fats and carbs too which sometimes are considered
meal replacement shakes but they're like double.
I mean just yeah it depends on how it fits in your macros.
Yeah.
Like what your overall goal is and what your current body type is and I mean all of the
things around it right.
And so let's just say it's really hard to wake up one day accidentally looking like
a bodybuilder.
(21:49):
Yeah.
Right.
I mean I'm not a bodybuilder and that yeah.
So but when it comes to hypertrophy like that tends to be I feel like a really common goal
for people who start strength training unless you have some sort of like athletic performance
goal in mind.
But for most adults I don't feel like that's the case.
(22:10):
Yeah.
Right.
I mean for most adults you're like I just want to feel good in my clothes.
I want to be confident.
I want to see maybe some muscle shape but I'm not necessarily worried about power or
strength or endurance on like a field for example.
Right.
And so believe it or not there are very different strategies to go accomplish all of those different
(22:32):
things.
So the sets and rep ranges and how frequently you lift during the week to accomplish a goal
to just grow your muscle size is very different than if you are somebody who's an athlete
and you're trying to exert power just because you have the muscle does not mean you're going
to be powerful if you haven't trained for power.
(22:56):
Right.
Same thing for hypertrophy.
You might have the muscle size.
You might have the muscle shape.
They might be really big but you might not be strong.
Just for display only.
They're for display only.
Yep.
Yep.
And now there are some like areas where they kind of like overlap and you can kind of get
the benefits of sure of both.
(23:18):
But generally speaking I think most people that are looking just to achieve a healthy
lifestyle they're going to be putting the time in the gym.
They kind of want to see the shoulders the muscle strength you know and don't skip leg
day.
Right.
So you want to have the muscle strength and endurance.
You don't want to worry about any of that going away.
(23:39):
And I think for most healthy adults hypertrophy is the goal.
Right.
I mean it depends.
Depends on what my goals are.
Depends on what your goals are.
It really just depends.
So should we talk about then if that is specifically your goal.
Yeah.
What does that look like?
(24:00):
I mean we have talked I think sporadically over the last few seasons you know what does
it look like to put a workout together.
Yeah.
How should you focus like what your goals are you know making sure you're doing things
that are full body multi joint.
Most people want to be efficient with their time.
Yeah.
Because we've got a lot of different things we got shit to do.
(24:20):
We got shit to do.
We're busy.
We need to be efficient.
I am a firm believer in full body three days a week.
Full body is going to get you where you need to go.
I always used to kind of default to three sets full body but I'm kind of starting to
push a little bit more to four sets because I thought you were going to say two.
Sorry.
I was like I'm going the other way.
But you know if you're already at the workout and you're doing it to get in one more set
(24:45):
of all the exercises really isn't that much more time.
You're already warmed up.
You're there.
And then if you just kind of go through it that one more time your overall pounds lifted
you're putting that much more pressure on your muscles and your bones.
I think it's probably damn it.
It's probably a good thing.
So yeah I mean I'm kind of I'm kind of changing a little bit.
(25:08):
Yes.
You're doing four sets.
Yeah and I think it's good.
And I do actually right in front of me have pulled up a white paper because I know you
love those on PubMed and Brad Schoenfeld who is actually a researcher that I do really
appreciate a lot.
I think he does a lot of really good research.
He does have a white paper that was published with the conjunction of a few other people
(25:29):
that loading recommendations for muscle strength hypertrophy and local endurance or re-examination
of the competition or the repetition continuum.
And so he does they do go through in this white paper with the details and I know you
love that.
I'll read it later.
But they do suggest that for reps are and doing it summary of studies that explore the
(25:53):
effects of different loads on muscular strength.
Now this was male soccer players which.
Oh yeah.
There you go.
I mean that is the hard part.
It's me.
OK.
So with that we're going to take just a quick little ad break.
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(26:13):
OK.
We're back.
As we've alluded to previously like a lot not a lot of these research papers are done
on females.
Yeah.
Young soccer players.
They actually have a grid here.
Young male soccer players male college students and resistance trains males.
(26:34):
Young untrained men.
Oh wait.
We get to women.
Oh gosh.
Yes.
I knew it was coming.
All right.
So young untrained women men men undergraduate women.
Now they do get to like two times a week three times a week.
How many sets train young untrained hold on.
(26:55):
Oh oh keep going.
All right.
Untrained post menopausal aged women.
So that's a little bit older three times a week.
All right.
Well so maybe I mean I also have shorter term goals too in place that that extra set stuff
like you know.
OK.
So we could stick with the three if you'd be happy with that.
(27:15):
We're not going to go down to two though.
Don't go down to two stay with three sets.
So let's just take a look at that.
So they went for a full year three sets and eight eight reps eight reps.
So there you go.
OK.
That's about where I like to stop to the range will say like eight to twelve.
(27:38):
Yeah.
Great for growing muscles.
I'm about done.
Eight mostly because I choose weights that are more challenging because I like to lift
heavy.
So depending on where you're at in your journey and if you like to do that or not eight to
twelve I super heavy weight.
So you do.
Yeah.
How many how many reps away.
How many are you doing that.
(27:59):
How many reps.
Eight.
Eight reps.
Generally.
Yeah.
Mm hmm.
Two or three times a week.
Yeah.
Men I would say three.
It's pretty average.
I do three.
Two times a week.
Three I think is good.
OK.
Yeah.
Muscle hypertrophy refers to the growth of muscle tissue.
So I should just be getting jacked though.
Well which can manifest in a variety of ultra structural adaptations.
The mid-range of the continuum from eight to twelve is considered the hypertrophy hypertrophy
(28:36):
hypertrophy hypertrophy zone.
So there we go.
I mean that's kind of where you want to be at three times a week going through the exercises
that they do.
So we're going to do this review.
I have a squat.
Yeah.
I'm going to have a hinge pattern push pull core do some stretches.
(28:56):
I mean if your muscles are not growing it's probably in my opinion a couple of main things
what you're choosing to consume.
Checking your grams of protein count and check your weight.
I need to go up.
Are you getting done with eight.
Are you changing the weight each set.
Are you doing the same weight.
(29:18):
It kind of depends.
It varies.
Do you go up or down if you change it or do you say the same.
I go up.
When you get to eight are you like gassed or do you have more in the tank.
Because with the app that I use for my workouts it has like a effort.
How many RPEs.
Is it taken out from your watch.
No you put in your preferred rate.
(29:38):
Yeah you put in like how hard was that for you.
Gotcha.
You put in how hard it was for you.
And then it adjusts what it tells you of how much you should choose to lift.
Yeah.
Got it.
All right.
Well so anyways that's that.
That's that.
That's that.
Hyper trophy we're gonna get.
(29:58):
That sounds like something that like a.
I need a trophy.
We need a trophy in here.
Like a ADHD kid would have gotten in like third grade at the end of the school year.
Like the end of the school year awards.
That would be late and gets the hyper trophy.
That would be what my son would get.
(30:19):
Me too.
I'm not hyper.
I'm not hyperactive.
Oh physically.
You know what was the craziest thing about having the fourth kid was I was so used to
having him as my last one before she was born that he was the kid that I had to put the
squeaky boots on him because he was the runner.
(30:41):
He was the one that would just turn around and be gone in a crowd.
And so for a couple of years he would wear those boots that had those little dog squeaker
toys in them so I can hear if he was moving because that child he's a national treasure.
That kid gone.
Amazing.
He would be the kid that would earn that inaugural hyper trophy statue because the hyper trophy
(31:07):
trophy.
So anyways that's all we got.
So that's our last questions.
I don't have any questions.
No no questions none.
This is our last episode of the season.
I didn't know that.
Crazy.
I mean this has been a fun ride.
This is our first full season two in our podcast studio.
(31:31):
We launched Big Sac Productions.
We have a jingle.
We played that.
Which is kind of fun should we actually should we publish the jingle on RSS?
We almost should.
I feel like as an episode.
It's a little inappropriate.
You think so?
But if you mark it as like explicit then it has its filters.
Because our podcast is not inappropriate at all.
(31:54):
I just feel like that would be kind of fun.
I think we should have half the season talking about licking butt holes or something.
Well and then you went and picked the one video that pulled up that I was seriously
waiting a few weeks ago.
It was like wait how is it going to tell me if I'm going to hear how am I going to hear
what I'm craving?
I'm really super curious.
(32:14):
Like how is it going to do that?
We were all three like leaned into my computer like waiting to hear like spaghetti or steak.
I was like expecting like that really sexy whisper of like one of them you know in the
background and I'm like watching the videos and then there was that weird semi with like
the winter.
Yeah it got us.
(32:35):
And it was coming and I was like wait what?
(32:58):
I can't get her some water.
That was totally unplanned by the way if you thought that like she had planned that or
not it was not planned.
I did not plan that at all.
I thought it when I saw it I was like that was not like a planned out episode.
It was not well thought out and we just started playing a video and I thought this would be
(33:18):
good because then we could kind of talk about what we are.
It's like what we were craving.
It's like the white and gold dress versus the blue and black.
Which one do you see?
We're all going to hear something different and then we all just heard penis.
And there we go.
It's going to be a clip for sure.
Stay tuned.
(33:38):
Yeah.
Whoops.
Anyways so that was a good time.
Probably already was a clip.
Yeah.
You know so we had great episodes this season.
It's been a fun ride.
We had some great guests.
We had great episodes.
We had a blast in our new studio and it's all everything's great.
Yeah.
It's all good.
So early on Google trying to find a hyper trophy.
(33:59):
Perfect for this.
Like people.
I love it.
That's awesome.
We're going to find a really good one.
We'll add it to the studio shelves and then we have another story.
We're just going to collect trinkets.
Collecting things.
Of the stories of the different things that we talk about and it's just kind of be our
little shrine to previous episodes.
We need a penis.
We might.
(34:19):
We're going to put on the big sack productions ledge behind Alan.
Oh yeah.
We've already got the what?
Say it.
The fidget toy.
Flips out to really long phallic looking purple.
So baby.
(34:42):
All right, so I was like that was a perfect.
You should post a link to where you purchase that fidget toy and just make sure it's in
the description.
It's down in a five below.
Oh well you can order from five below online.
Yeah.
(35:03):
You should go find it.
Make sure it's in the show notes because somebody might be curious.
Let me give the camera a good.
A little good.
You know that.
You think they got it?
I think we got it.
Oh, watch social media for that clip.
It's going to be great.
I post on my OnlyFans.
People are going to be like what is this podcast about?
(35:24):
It's like we don't know.
We don't.
It's a great question.
No plan.
Just listen.
It's fun.
It's entertaining.
We talk about all the things.
We should just call it all the things.
We could.
Anyway, let's wrap it up.
So there's that.
It's been a great season.
Yep.
Thank you so much.
Until next time, I guess.
Cheers to season five and upcoming soon season six.
(35:45):
Yep.
All right.
Until next time.
Bye.
Thanks for listening.
Be sure to head over to our Instagram at Nacho Fitness Coach and let us know how you feel
about the topic.
Do you love it or hate it?
Also don't forget to hit that subscribe or follow button wherever you're listening.
And if you like our podcast, leave us a rating.
See you next time.
You've been listening to Ufany Innovatives, sonified.
Since Kaylee and Sarah cannot behave, listener discretion is advised.
(00:06):
Welcome to Nacho Fitness Coach, the podcast where fitness is more about fun than form.
I'm Sarah, the fitness expert who lifts heavy and loves a good challenge.
And I'm Kaylee, a newbie who runs more for survival than sport.
We're here to remind you that fitness doesn't have to be serious.
But we definitely take the snacks seriously.
So if you're looking for some laughs and a few questionable fitness tips,
(00:27):
you've come to the right place.
Welcome to season five.
So Kaylee, what do you like to listen to when you work out?
I don't know. Sometimes a podcast and sometimes music.
Hey, wait, this is a podcast.
What if you could have both?
At the same time?
Oh, yeah.
Podbeat is a free mobile app that lets you add any beat style to any podcast for your workout.
(00:54):
It's easy to do and free to download in the App Store.
Kaylee, you sound pretty cool with the trap beat.
But Sarah, the funk beat works for your voice.
So if you want to make our podcast work for a workout, check it out in the App Store.
They even have Podbeat for Android users in the Google Play Store.
(01:15):
OK, on to the show.
Welcome back to Nacho Fitness Coach, the podcast where Sarah breaks down bad fitness advice
and I'm just trying not to break down.
I just love it when you two erupt in laughter when I do those.
(01:36):
My favorite thing.
Oh, man.
You're doing it just to humor me.
Yeah, sometimes I wonder if this whole podcast is like set up like I'm I wonder like to my Truman show.
Yeah, like, hey, you guys, like, give me something to do.
It's not actually real.
It's all just virtual reality.
(01:59):
Which now I'm going to hear that Jamiroquai song like how he say his name in the virtual reality song.
I don't know what you're talking about.
Really? Jamiroquai?
That's how you say his name, right?
You don't know the virtual insanity.
I think that was a little before my time.
Really? Hold on.
Virtual. You're probably not going to be able to hear.
(02:20):
We didn't you have to sing it.
I don't really think I could Jamiroquai.
Oh, yeah. See. Oh, I remember the video and everything.
You're going to know this when I think you.
Oh, that's Nike ad.
No, I think I'm good. We'll just like let it play through the ready.
Oh, God, this music video is iconic.
(02:44):
OK. Yeah.
The world we're living in.
15 years ago, I almost feels like this predicted where the world was going.
Virtual insanity.
I'll have to give it a listen.
That's not ringing a bell to you at all.
(03:06):
The song. Now, when you play the song.
Yeah, but I couldn't tell you like what that song is about.
Probably never seen the video.
Really? Oh, man.
That was good. I mean, but I also used to be somebody that was obsessed with
MTV to watch the music videos.
And then they stopped doing music videos.
Yeah. And it was really annoying.
So sad. But people still make music videos, which is exciting.
(03:27):
Switched over to reality TV.
Right. I don't understand why.
But anyway, so that's really not anything relative to the conversation
that we have ahead of us.
No, don't know how we got there.
Do you have ADHD? I do know how we got there.
Your intro. OK. Right.
You just took a turn.
I did not. You totally took us there.
You said you're trying to break down wondering if your husband paid us off.
(03:54):
Yeah. And then I did bring up Truman show.
They are the kid. You're just in the Kaylee show.
Yep. And it's all just virtual reality.
And then it was song did start playing in my head.
It was called virtual insanity.
So it's actually a very logical sequence.
I'll allow it. Listen, it's fine.
I just am kind of shocked that you've never heard that song.
I have I have told you I have heard that song.
(04:17):
I just don't obviously I don't know it on the level that you know it.
Oh, it's too bad.
Sorry. It's good stuff.
Sorry about that. Really good stuff.
Okay, so let's talk about hyper trophy.
What? What?
And you know, I'm going to start like even putting a space in there
and be like hyper trophy.
(04:40):
You just love your trophies that I true that I do.
I actually think I still have every trophy that I've ever won.
Sure. You do. Any metal.
Sure you do. I'm a collector of fine things.
Does that count?
Of fine things. Your trophies and medals are fine things.
(05:01):
That's hilarious.
You said that with the straightest face ever.
I'm a bit of a connoisseur of my achievements.
I have shadow boxes and shelves.
Oh my God.
Oh man. That's maybe not a Sarah thing I've ever heard.
(05:28):
You know, it is maybe not as impressive as a collection as my t-shirt collection is.
When you go to sleep at night, do you like have a wall of like
your like magazine cover pictures of magazines?
No, those are like you like kiss them all good night.
And you're like, oh, night women's health.
Not at home, but they are on the wall at the office at the gym.
(05:51):
I'll see you beauty tomorrow.
Good night. Sleep tight.
I would do that if I was on fitness magazines.
You know, it's an accomplishment something to be proud of.
I don't be mad at me for being proud.
(06:12):
Oh man. But yeah, I mean my t-shirt collection, those next level.
I don't think I've actually ever donated a t-shirt that I've ever owned.
So I do have tuple like containers like rubber made storage containers
full of like rolled up t-shirts.
That's called mental illness.
But I also don't remember purchasing a t-shirt until I was in like high school.
(06:36):
Yeah, because growing up every camp every camp you sign up though,
like from when you were a kid.
Oh, I have the 1988 Hershey track meet t-shirt.
Why don't you let your kids wear them?
They're probably too big for them now.
Like I probably already know they are not because they are sealed up.
I got them all rolled up. They're protected.
I did actually bust that specific one out.
I still was wearing that one through college.
(06:58):
What are you going to do with them? Keep them.
Then they'd say your poor kids just have to deal with them.
I mean they got to get a little bit bigger.
I mean they were I used to wear really like baggy t-shirts and I know the sizing has changed.
So maybe a large because I feel like most of mine were probably larges or extra larges back then.
It actually would be interesting to see how much the sizing has changed.
(07:20):
The only t-shirt I have is from over over 10 years ago 10 to 15 years ago.
I worked at a daycare in Omaha and we could wear whatever we wanted to work.
And then one day we all came in and they were like we have these t-shirts now and you we will issue you two gray ones and one sand one.
(07:41):
And so the entire staff decided since they only gave us one sand shirt that we weren't going to wash them.
We were just all on a going to keep wearing them boycott.
So we all had stinky.
So anyway I ended up and after a while they came out with like colored ones that you could buy right.
(08:03):
And so I had a ton of those and I had a tie dye one I think from something fun super fun.
But over the years those have gone.
I still do have the gray hoodie that I purchase and I have one gray t-shirt which I cannot get rid of.
And sadly it got stained a few months back.
There's like a red now it's like my now it's like my painting or like working outside shirt.
(08:28):
Right. It's still is a thing that I have.
That's probably my oldest t-shirt.
I do have one of Jeremy's old fraternity.
Yeah t-shirts as well, which is older than that.
Yes, it would be Pike's smashing out nerds.
I don't know whatever year that fraternity was founded.
It's awesome because he's a nerd.
He is a nerd.
(08:53):
He's a smart computer person.
Yeah, mine.
I mean, yeah, that would make my oldest t-shirt 35 years old almost as old as me.
Wow, that's crazy.
It was a good one to is it's gray and it has like hot pink lettering because the Hershey truck meet is to be like a youth truck meet.
(09:14):
It was a big deal.
I remember it and we had the like regional one was here.
And then if you qualified you got to go to a state and the state one was over in Grand Island.
I think I actually signed up for it one time and I tried to do hurdles.
So I had never done hurdles in my life.
Oh, that was a brave one to choose.
Yeah, I fell.
I'm sure you did.
(09:34):
Yeah over the hurdle and that was the end of my athletic career.
Yeah, you're like I'm done now.
Who let me sign up for that?
Like I don't know what was happening.
I was not a very smart first of all that I thought I should be doing that.
Maybe my friends were doing it.
I have a unit sign up your mom did or somebody for some reason I signed up and I was like,
I'm gonna do that.
How hard can it be?
How hard can hurdles be can't be that hard.
(09:54):
I tripped over the very first one and then I just laid there and wanted to die.
I remember it.
I ran hurdles as an event once in college.
I was not a hurdler.
We should try to do hurdles now.
I would love to we got to wait till springtime, which by the time this episode comes out,
it'll be like right at the beginning like track season is ahead of us.
(10:14):
So when we yeah, we need to start training we when we record season six, are there different
sizes of hurdles all the sizes are the same but they go up and down.
So there's like the little there's those little metal tabs on the poles that you push in and
you there are different heights for the different levels like you did shot put yeah, you're
(10:36):
like the trunchbull.
Yeah, that was my that was the event.
That's what you tell me you shot shot put through shot put shot put it shot put your
shot put I always picture you like dresses the trunchbull from Matilda.
I don't know what that is.
I've never seen Matilda.
What trunchbull t r u n c h trunchbull.
(10:57):
Oh, okay.
Okay.
Okay.
Oh, that's hilarious.
Yes.
And when you see the movie, yeah, the movie and like see her character.
You've got you've got a little trunchbull and is amazing.
(11:18):
So I coach middle school track and I coach the throwers and I was not sure how coaching
that age group was going to go because I have a tendency to prefer like high school aged
kids to coach and it was a chance to teach coach the throwers and I had this realization
like before I started with the season I was like, you know what these kids track is not
(11:43):
a youth sport in a similar way that like people start with baseball.
Yeah, softball like around here.
It's like soccer.
You start when you're five.
Sure.
Baseball you start pre K like you know volleyball you're starting in like second grade.
I mean they're so they're all early elementary school but it's not like I mean I'm probably
gonna get my kids started throwing in it because it's great but you know it's we don't have
(12:04):
middle elementary age kids learning how to throw a shot put here like maybe other parts
of the country.
They have like little pockets of track clubs and stuff that might start but I was like
ooh actually this is gonna be great because I'm literally getting them the first time
they ever pick up a shot put or a discus like this is gonna be amazing because I'm gonna
be able to teach them right from the very beginning and it's a lot of fun but but I
(12:27):
very quickly realized is there is definitely a personality to people that are throwers
on the track team and that person is the same like we are the outcasts is like the land
of the misfit toys and that's who we are.
And you know especially in middle school where I was eating track it's like running you're
(12:49):
running right.
Absolutely.
And so you know running.
Nope.
And so especially with like the girls most of them are like no my friends are running
so I'm running I'm gonna run and I'm gonna jump like we don't throw things.
Why would we want to do that.
Right.
But it is an amazing.
You get so excited about track.
I do love track.
And you know what it was never my favorite sport.
(13:09):
No.
I never thought I would do it through college.
I would like for you this coming Halloween it's a ways away.
I would like for you to dress.
For me to dress like miss.
Trunchbull.
Miss Trunchbull.
Okay so with that we're gonna take just a quick little ad break.
Be sure to check out nachofitnesscoach.com to purchase exclusive merchandise including
the wine tumblers we use during recording and the gear that we wear.
(13:33):
You can also listen to our episodes and access direct links to our social media.
Okay we're back.
I could totally do it and you know I probably even would do I'd probably pull out like an
old sweatshirt of mine from college and I could do the what I could totally do the weight
belt.
I have one that looks exactly like that.
(13:54):
Now you need to watch it because me and my kids actually we watch it from time to time
it's one of their favorite movies and I'm always like look there's Sarah.
It's hilarious.
Oh my gosh that is so good.
Well I definitely feel like I look like that when I'm coaching.
Yeah.
Especially middle schoolers because I'm like if you can't handle this dodgeball you think
I'm gonna put an eight pound metal ball in your hand like you guys you're gonna hit somebody.
(14:17):
What was that line if you can dodge a if you can dodge a wrench ball or if you can dodge
a wrench you can dodge a dodgeball.
Is that a line?
Yeah Ellen do you know what I'm talking about?
If you can dodge a wrench you can it's from the dodgeball movie Vince Vaughn.
Oh you can dodge a wrench.
What was the name of that?
It was a dodgeball.
It had been still around too right?
(14:37):
Yeah.
Two of them.
That's funny.
We should get to the topic though.
I don't know I'm kind of like enjoying these pictures because I feel like I mean I feel
like this is what you're like spirit animal.
This is what people picture is like throwers.
No no I mean since I've known you I've I have this
associated.
Me with Mrs. Trunchbull.
(14:58):
Mrs. Trunchbull.
I love it.
I have no problem being associated with being a shot putter that looks like that so.
It's kind of fun.
Watch the movie.
Would that change my opinion on that?
She's the villain.
That's fine.
Oh go ahead.
That's tracks.
Okay sounds about right.
Why do we think that's such a okay that's fine.
(15:25):
Anyways okay so I guess a trunchbull.
Well I had no idea.
Yep.
All right so we were going to talk I mean it does kind of actually relate a little bit
to the topic because we are talking about hyper trophy.
I'm here just for the comments section.
You what you wanted to do this episode just so you could continually say hyper trophy.
(15:49):
This backstory for dear listener.
We I don't know some in seasons past Sarah uttered the word hyper trophy apparently wrong
and I didn't correct her because I didn't even I didn't know I never even heard the
word in my life.
Didn't I even like immediately correct it and be like hyper trophy.
I just know you didn't.
You said hyper trophy and then I had actually seen a couple of videos on Instagram or whatever
(16:13):
where I heard him saying hyper trophy.
Yeah and I'm like did Sarah say that wrong and it's like I don't really care at the
end of the day like I'm still going to sleep fine and I like I don't give a shit.
Yeah I just kind of like let it go and then we got a comment from a listener at some point
who was mad.
She was just you know I don't know like move on with your life you know and she's like
(16:35):
this podcast is not rooted in science and we never said it did babe.
We never said that.
Hashtag comedy.
You're in the wrong place.
That was never our stand.
And so I was just like I'm sorry that we did not meet your standards as you know a listener
but listen to and I said there are there are many great science based podcasts out there.
(17:00):
This is comedy.
This is we're doing the best we can.
This is two bitches shooting the shit.
Yeah yeah.
So you know I was like good luck on your journey.
Yeah and I mean serious intention and being like it's hypertrophy hypertrophy.
That's fine.
Well because the opposite is atrophy right.
Right.
(17:21):
So hyper hypertrophy and atrophy right would make sense.
Sure.
But it would make sense hypertrophy.
And we did look it up at some point it is we did.
It is hypertrophy.
We did make Google I think that's OK.
And at the end of the day it doesn't really matter.
You know what you know my husband agrees with me.
That's all that matters.
That's all that matters.
(17:41):
Which is funny because he does not listen to this podcast at all but I think he just
I think I shared that story with him and it randomly came up in a conversation like over
a year later and he was like it is hypertrophy.
So tell me what hypertrophy is.
So hypertrophy is just the goal of making your muscles look bigger growing your muscles
(18:06):
growing your muscles like because atrophy is shrinking.
The shrinking of muscles.
Yes.
So you know you are wanting for your muscle to increase size.
Yeah.
Size but which can be a goal.
Right.
That is actually the goal of say people that are doing bodybuilding.
(18:28):
Their goal is to make their muscles look bigger.
Is that bulking or is bulking just getting like heavier.
So a bulking is part of a process typically used towards a bodybuilding goal where it
is a stage of the process where you are heavily focusing on making sure you're building muscle
(18:52):
size in order to build muscle size.
You have to make sure you're consuming enough calories then to fuel your muscles to grow
from the workouts.
And so yes can you build muscle and stay lean.
You can.
It's just a longer process.
So you know depending on how many people have a goal with how many shows they're doing every
(19:13):
year I mean I feel like a lot of times it's pretty common for people to say do two shows
a year.
So they go through a process where they do maybe a three or four month bulk.
Sure.
And then they cut and then they have a show and then they'll do it again.
And so it just kind of varies or if they're on year cycles they'll have a longer bulk
and then depending on how much body fat they grow while they're building their muscle then
that determines how long their cut needs to be because you can only cut so much body fat
(19:36):
then.
So it's a sounds like a lot of work.
Yeah.
So bulking typically refers it to like a over consumption of calories in an effort to making
sure that you have enough nutrients available for your muscles to like repair and grow.
Yeah.
At a faster rate than if you were consuming just enough for that to happen as I think
(20:00):
the overall idea.
To it.
And so so that's why most people opt to do it because they're like OK well I will over
consume I'm willing to gain the body fat during that process knowing that the size of my muscles
is going to grow faster from the workouts than trying to build and stay lean.
OK.
Either.
I have like special protein powders and stuff like specifically for that.
(20:22):
Well I mean mass gainer shakes and that being really super popular not only for body builders
that are in that stage but also for people to have body types that are considered like
hard gainers.
What you kind of know is the body type.
It's somebody who tends to be it doesn't matter how much they eat they stay like really super
lean and slender.
Yeah.
They just really probably have a really super high metabolism.
(20:43):
I never heard that until you told me the other day that my husband I think he probably is
that body type of a hard gainer.
Yeah.
So and so if you are somebody that has a really super are you like hitting on him like what.
I was like what's your mouth.
Don't you be talking about him like that.
(21:05):
How do you know he's a hard gainer.
It's hard for you to gain muscle because your metabolism so high.
Yeah.
The amount of the mouth that you have to actually physically consume is just a significant.
Yeah.
So not money but of food so gainer shakes end up being a great option because they have
(21:29):
not only protein in them but they have fats and carbs too which sometimes are considered
meal replacement shakes but they're like double.
I mean just yeah it depends on how it fits in your macros.
Yeah.
Like what your overall goal is and what your current body type is and I mean all of the
things around it right.
And so let's just say it's really hard to wake up one day accidentally looking like
a bodybuilder.
(21:49):
Yeah.
Right.
I mean I'm not a bodybuilder and that yeah.
So but when it comes to hypertrophy like that tends to be I feel like a really common goal
for people who start strength training unless you have some sort of like athletic performance
goal in mind.
But for most adults I don't feel like that's the case.
(22:10):
Yeah.
Right.
I mean for most adults you're like I just want to feel good in my clothes.
I want to be confident.
I want to see maybe some muscle shape but I'm not necessarily worried about power or
strength or endurance on like a field for example.
Right.
And so believe it or not there are very different strategies to go accomplish all of those different
(22:32):
things.
So the sets and rep ranges and how frequently you lift during the week to accomplish a goal
to just grow your muscle size is very different than if you are somebody who's an athlete
and you're trying to exert power just because you have the muscle does not mean you're going
to be powerful if you haven't trained for power.
(22:56):
Right.
Same thing for hypertrophy.
You might have the muscle size.
You might have the muscle shape.
They might be really big but you might not be strong.
Just for display only.
They're for display only.
Yep.
Yep.
And now there are some like areas where they kind of like overlap and you can kind of get
the benefits of sure of both.
(23:18):
But generally speaking I think most people that are looking just to achieve a healthy
lifestyle they're going to be putting the time in the gym.
They kind of want to see the shoulders the muscle strength you know and don't skip leg
day.
Right.
So you want to have the muscle strength and endurance.
You don't want to worry about any of that going away.
(23:39):
And I think for most healthy adults hypertrophy is the goal.
Right.
I mean it depends.
Depends on what my goals are.
Depends on what your goals are.
It really just depends.
So should we talk about then if that is specifically your goal.
Yeah.
What does that look like?
(24:00):
I mean we have talked I think sporadically over the last few seasons you know what does
it look like to put a workout together.
Yeah.
How should you focus like what your goals are you know making sure you're doing things
that are full body multi joint.
Most people want to be efficient with their time.
Yeah.
Because we've got a lot of different things we got shit to do.
(24:20):
We got shit to do.
We're busy.
We need to be efficient.
I am a firm believer in full body three days a week.
Full body is going to get you where you need to go.
I always used to kind of default to three sets full body but I'm kind of starting to
push a little bit more to four sets because I thought you were going to say two.
Sorry.
I was like I'm going the other way.
But you know if you're already at the workout and you're doing it to get in one more set
(24:45):
of all the exercises really isn't that much more time.
You're already warmed up.
You're there.
And then if you just kind of go through it that one more time your overall pounds lifted
you're putting that much more pressure on your muscles and your bones.
I think it's probably damn it.
It's probably a good thing.
So yeah I mean I'm kind of I'm kind of changing a little bit.
(25:08):
Yes.
You're doing four sets.
Yeah and I think it's good.
And I do actually right in front of me have pulled up a white paper because I know you
love those on PubMed and Brad Schoenfeld who is actually a researcher that I do really
appreciate a lot.
I think he does a lot of really good research.
He does have a white paper that was published with the conjunction of a few other people
(25:29):
that loading recommendations for muscle strength hypertrophy and local endurance or re-examination
of the competition or the repetition continuum.
And so he does they do go through in this white paper with the details and I know you
love that.
I'll read it later.
But they do suggest that for reps are and doing it summary of studies that explore the
(25:53):
effects of different loads on muscular strength.
Now this was male soccer players which.
Oh yeah.
There you go.
I mean that is the hard part.
It's me.
OK.
So with that we're going to take just a quick little ad break.
If you're enjoying our podcast please subscribe and leave a five star review wherever you're
listening.
(26:13):
OK.
We're back.
As we've alluded to previously like a lot not a lot of these research papers are done
on females.
Yeah.
Young soccer players.
They actually have a grid here.
Young male soccer players male college students and resistance trains males.
(26:34):
Young untrained men.
Oh wait.
We get to women.
Oh gosh.
Yes.
I knew it was coming.
All right.
So young untrained women men men undergraduate women.
Now they do get to like two times a week three times a week.
How many sets train young untrained hold on.
(26:55):
Oh oh keep going.
All right.
Untrained post menopausal aged women.
So that's a little bit older three times a week.
All right.
Well so maybe I mean I also have shorter term goals too in place that that extra set stuff
like you know.
OK.
So we could stick with the three if you'd be happy with that.
(27:15):
We're not going to go down to two though.
Don't go down to two stay with three sets.
So let's just take a look at that.
So they went for a full year three sets and eight eight reps eight reps.
So there you go.
OK.
That's about where I like to stop to the range will say like eight to twelve.
(27:38):
Yeah.
Great for growing muscles.
I'm about done.
Eight mostly because I choose weights that are more challenging because I like to lift
heavy.
So depending on where you're at in your journey and if you like to do that or not eight to
twelve I super heavy weight.
So you do.
Yeah.
How many how many reps away.
How many are you doing that.
(27:59):
How many reps.
Eight.
Eight reps.
Generally.
Yeah.
Mm hmm.
Two or three times a week.
Yeah.
Men I would say three.
It's pretty average.
I do three.
Two times a week.
Three I think is good.
OK.
Yeah.
Muscle hypertrophy refers to the growth of muscle tissue.
So I should just be getting jacked though.
Well which can manifest in a variety of ultra structural adaptations.
The mid-range of the continuum from eight to twelve is considered the hypertrophy hypertrophy
(28:36):
hypertrophy hypertrophy zone.
So there we go.
I mean that's kind of where you want to be at three times a week going through the exercises
that they do.
So we're going to do this review.
I have a squat.
Yeah.
I'm going to have a hinge pattern push pull core do some stretches.
(28:56):
I mean if your muscles are not growing it's probably in my opinion a couple of main things
what you're choosing to consume.
Checking your grams of protein count and check your weight.
I need to go up.
Are you getting done with eight.
Are you changing the weight each set.
Are you doing the same weight.
(29:18):
It kind of depends.
It varies.
Do you go up or down if you change it or do you say the same.
I go up.
When you get to eight are you like gassed or do you have more in the tank.
Because with the app that I use for my workouts it has like a effort.
How many RPEs.
Is it taken out from your watch.
No you put in your preferred rate.
(29:38):
Yeah you put in like how hard was that for you.
Gotcha.
You put in how hard it was for you.
And then it adjusts what it tells you of how much you should choose to lift.
Yeah.
Got it.
All right.
Well so anyways that's that.
That's that.
That's that.
Hyper trophy we're gonna get.
(29:58):
That sounds like something that like a.
I need a trophy.
We need a trophy in here.
Like a ADHD kid would have gotten in like third grade at the end of the school year.
Like the end of the school year awards.
That would be late and gets the hyper trophy.
That would be what my son would get.
(30:19):
Me too.
I'm not hyper.
I'm not hyperactive.
Oh physically.
You know what was the craziest thing about having the fourth kid was I was so used to
having him as my last one before she was born that he was the kid that I had to put the
squeaky boots on him because he was the runner.
(30:41):
He was the one that would just turn around and be gone in a crowd.
And so for a couple of years he would wear those boots that had those little dog squeaker
toys in them so I can hear if he was moving because that child he's a national treasure.
That kid gone.
Amazing.
He would be the kid that would earn that inaugural hyper trophy statue because the hyper trophy
(31:07):
trophy.
So anyways that's all we got.
So that's our last questions.
I don't have any questions.
No no questions none.
This is our last episode of the season.
I didn't know that.
Crazy.
I mean this has been a fun ride.
This is our first full season two in our podcast studio.
(31:31):
We launched Big Sac Productions.
We have a jingle.
We played that.
Which is kind of fun should we actually should we publish the jingle on RSS?
We almost should.
I feel like as an episode.
It's a little inappropriate.
You think so?
But if you mark it as like explicit then it has its filters.
Because our podcast is not inappropriate at all.
(31:54):
I just feel like that would be kind of fun.
I think we should have half the season talking about licking butt holes or something.
Well and then you went and picked the one video that pulled up that I was seriously
waiting a few weeks ago.
It was like wait how is it going to tell me if I'm going to hear how am I going to hear
what I'm craving?
I'm really super curious.
(32:14):
Like how is it going to do that?
We were all three like leaned into my computer like waiting to hear like spaghetti or steak.
I was like expecting like that really sexy whisper of like one of them you know in the
background and I'm like watching the videos and then there was that weird semi with like
the winter.
Yeah it got us.
(32:35):
And it was coming and I was like wait what?
(32:58):
I can't get her some water.
That was totally unplanned by the way if you thought that like she had planned that or
not it was not planned.
I did not plan that at all.
I thought it when I saw it I was like that was not like a planned out episode.
It was not well thought out and we just started playing a video and I thought this would be
(33:18):
good because then we could kind of talk about what we are.
It's like what we were craving.
It's like the white and gold dress versus the blue and black.
Which one do you see?
We're all going to hear something different and then we all just heard penis.
And there we go.
It's going to be a clip for sure.
Stay tuned.
(33:38):
Yeah.
Whoops.
Anyways so that was a good time.
Probably already was a clip.
Yeah.
You know so we had great episodes this season.
It's been a fun ride.
We had some great guests.
We had great episodes.
We had a blast in our new studio and it's all everything's great.
Yeah.
It's all good.
So early on Google trying to find a hyper trophy.
(33:59):
Perfect for this.
Like people.
I love it.
That's awesome.
We're going to find a really good one.
We'll add it to the studio shelves and then we have another story.
We're just going to collect trinkets.
Collecting things.
Of the stories of the different things that we talk about and it's just kind of be our
little shrine to previous episodes.
We need a penis.
We might.
(34:19):
We're going to put on the big sack productions ledge behind Alan.
Oh yeah.
We've already got the what?
Say it.
The fidget toy.
Flips out to really long phallic looking purple.
So baby.
(34:42):
All right, so I was like that was a perfect.
You should post a link to where you purchase that fidget toy and just make sure it's in
the description.
It's down in a five below.
Oh well you can order from five below online.
Yeah.
(35:03):
You should go find it.
Make sure it's in the show notes because somebody might be curious.
Let me give the camera a good.
A little good.
You know that.
You think they got it?
I think we got it.
Oh, watch social media for that clip.
It's going to be great.
I post on my OnlyFans.
People are going to be like what is this podcast about?
(35:24):
It's like we don't know.
We don't.
It's a great question.
No plan.
Just listen.
It's fun.
It's entertaining.
We talk about all the things.
We should just call it all the things.
We could.
Anyway, let's wrap it up.
So there's that.
It's been a great season.
Yep.
Thank you so much.
Until next time, I guess.
Cheers to season five and upcoming soon season six.
(35:45):
Yep.
All right.
Until next time.
Bye.
Thanks for listening.
Be sure to head over to our Instagram at Nacho Fitness Coach and let us know how you feel
about the topic.
Do you love it or hate it?
Also don't forget to hit that subscribe or follow button wherever you're listening.
And if you like our podcast, leave us a rating.
See you next time.
You've been listening to Ufany Innovatives, sonified.
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