August 12, 2024 • 24 mins
In this episode of Strength in Numbers, I dive deep into my personal fitness journey, highlighting the various programs that have shaped my path. I’ll share how I navigated the overwhelming world of fitness plans, filtered out what worked best for me, and avoided the pitfalls of overtraining. Join me as I break down each program I’ve tried, the lessons I’ve learned along the way, and how these experiences have helped me build strength and resilience. Whether you’re just starting out or looking to refine your own fitness approach, this episode is packed with insights to guide your journey.
Instagram:
https://www.instagram.com/p/C5536OnOTy_/?utm_source=ig_web_copy_link
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:02):
You're at a point where you wantto transform your life.
You want to sculpt that awesomebody that's in there.
From never lifting a weight inher life, she started from the
beginning at the age of 40.
She knows what it's like tostart something new.
Welcome to Strength in Numbers.
(00:22):
Unbreakable Mind.
Unstoppable Strength.
Inspiring listeners to liftheavy, push boundaries, and
create.
And embrace the power within.
We all have an unbreakablepotential of our minds and
bodies.
We just need to find it.
As a diehard tonal gym fan andadvocate for training at home,
Katie has witnessed firsthandthe incredible transformations
(00:44):
that can occur when we commit toour fitness goals.
She knows what it's like to getjacked all with dedication and
determination.
Plus nutrition.
It's so important.
One word.
Tacos Mm hmm together we'llembrace the mantra of being
(01:05):
stronger not smaller.
This is strength in numbersunbreakable mind Unstoppable
strength and now your host Katiedunford Welcome back to Strength
in Numbers, where we break downthe power of community and
personal growth one step at atime.
Today, I'm diving deep into myown personal fitness journey,
(01:27):
sharing how I navigate through asea of training programs, filter
out what's not serving me andstaying strong without
overtraining.
So let's break it all down oneprogram at a time and keep
pushing towards our goals.
together.
So the first thing I want to getoff the bat is something that's
been going around on littleInstagram world is strength
training versus cardio withweights.
(01:49):
So strength training and cardiowith weights both have their
place in a well rounded routine,no doubt, but they both serve
different purposes.
So I'm going to break down thosedifferences.
So strength training focusesprimarily on building muscle
mass and strength.
So during the strength trainingexercises, you're like lifting
(02:09):
heavy weights, using resistantbands and performing bodyweight
exercises like drum roll, pleasepushups all day long, you create
small tears in your musclefibers.
So as those muscle fibersrepair, let me stress repair.
So guess when those muscle.
fibers repair.
I'll wait.
(02:30):
Are you saying it?
You better.
Rest and recovery.
Okay.
Rest and recovery.
So that is leading to anincreased muscle mass and
overall strength.
So the key to be an effectivestrength training is progressive
overload, where you graduallyincrease the weight or
resistance to continuallychallenging your muscles.
(02:50):
Alright, so let's dive intocardio with weights.
So, on the other hand, cardiowith weights blends
cardiovascular exercise withresistance training.
This might involve, like,lighter weights, um, higher
repetitions, often performed inlike a circuit or interval style
to keep your heart rateelevated.
(03:12):
While you, while you do engageyour muscles, the primary goal
here is to boost yourcardiovascular fitness, burn
calories and your endurance.
So this approach can lead tosome muscle toning, but it's not
as effective at buildingsignificant muscle mass.
compared to just traditionalstrength training.
(03:32):
So it's more focused onimproving your cardiovascular
health, health and building fat.
Hopefully that makes sense.
So let's break down the keydifferences so you can kind of
see those out.
The main differences lies in theoutcome.
Strength training is morefocused on building muscle mass
and increasing strength whilecardio with weights is improving
your heart health and endurancewith some secondary muscle
(03:54):
benefits.
So if your goal is to buildmuscle, strength training should
be your main focus.
And can be complimented by somecardio to maintain your overall
fitness.
So, you know, if you wanted toadd some conditioning days in,
if muscle mass is your goal, buthere's the, but if your lifts
(04:16):
start to suffer.
You need to drop out the cardio.
Okay.
So let's dive in to some of myphases.
Um, I get asked this question alot and we're going to dive into
how I go about making myprogramming, my.
(04:37):
each month, how I figure outwhat I'm going to do, kind of
deciphering through all theprograms.
So the first thing we're goingto talk about is the difference
between what is calledaccumulation training and
intensification training.
So accumulation training isyou're going to be in that 12 to
15 reps with moderate weight.
So you want to think of thisanalogy, okay?
(04:58):
It's like laying the bricks fora strong house.
slow and steady.
Okay.
So intensification, you're goingto be in that four to six rep
range with heavier weights.
It's like adding the finaltouches to that strong house,
making sure it's rock solid.
So I hope, I love thoseanalogies.
(05:18):
I thought of that the othernight and I was like, I'm going
to share that in my podcast.
So why should you use both ofthose training styles?
Using both is the best of bothworlds.
It helps your endurance and yourstrength.
It helps builds, um, with youraccumulation and with, uh,
intensification makes youstronger, it's a smart way to
(05:39):
keep progressing without gettingstuck doing the same thing over
time.
So it keeps it interesting.
Like Joe says, Joe really likesthe idea of, he says is a very
popular way is alternatingbetween the two.
Intensification andaccumulation.
Um, I recently tried that andit's not working for me.
And it's totally fine becauseeverything is not a one size
(06:01):
fits all.
Um, everything is not made foreverybody.
So just remember, this is how welearn.
This is how we get better istrial and error.
And just remember, strengthtraining is like art.
It is like all other forms ofart.
All you see is the finishedresults and not the work and
dedication that is put in by theartists behind the scenes.
(06:23):
So know that what you're doingis always a work in progress.
And if something doesn't work,you try something else.
So keeping an open mind is key.
So let's talk about some of theprograms that I've taken on
tonal and what has helped mebecome a better lifter.
I'm not an advanced lifter.
(06:45):
Um, I do take advanced programs,but I take.
All programs, because I thinkany program can be made hard.
Um, any program you canchallenge yourself, um, whether
that be beginner or advanced,and sometimes those beginner
programs are great for you torevisit form, you know, form
cues.
(07:06):
So we're going to dive into acouple of those things.
So first thing and first things,when I first started lifting on
tonal, I started when the NewYork coaches started.
Um, so I really hit the groundrunning with training when they
started, which I think is themost amazing thing because I
remember taking all of their,uh, first live classes, which
was incredible.
(07:27):
So that was a key to my trainingwas taking the live classes.
I think seeing the coaches breakdown the moves in in the lives
really help me build myconfidence up.
So when any beginner ever talksabout, you know, starting
strength training and stuff likethat, I always suggest, pop in
the live classes.
Um, you know, and, stick withthe live format programs to help
(07:53):
you build your confidence up onyour lifts.
So you have those constant cues.
You have those constantreminders coming from the coach
in the class so I highlyrecommend for anybody starting
strength training Is to takethose live classes Because you
won't be left to your owndevices like in you know for me
(08:14):
in the classic format It's veryhard for me to stay locked in
and live programs definitelyhelp me stay more engaged So a
couple of the programs that I'vetaken on tonal, I've taken a
few, a lot of them I've takenrepeated.
20 and 20 strength by squats.
Um, I took with Joe that is aquads, hamstring glutes program,
(08:35):
highly recommend this forbeginners learning lower body
moves.
Joe breaks down the moves.
It's my, it's my favorite.
I am not a lower body person,but I love that program, uh, for
learning, you know, your frontsquat, um, you know, learning
how to, you know, stand andengage your lats, um, all that
(08:58):
good stuff.
So I highly recommend it.
That's a, five day a weekprogram.
like I said, it's a great lowerbody focused program.
So highly suggest that one push,pull max variety.
This program I would recommendto anybody as a beginner.
That's wanting to trickle inpossibly doing an advanced
starting advanced programs Um, Itook mac that that was my first
(09:21):
advanced program and thatdefinitely built my confidence
up to be able to attempt moreadvanced programs.
that is a, like a four time aweek program for three weeks.
I, I remember the rep ranges, Ithink were eight to ten reps.
So you're still on the lowerend, but it is a little bit on
the higher rep range.
(09:42):
So, after that program, let'stalk about the barbell burner.
I only had, I could describethis like program in a couple of
words.
It literally is confidencebuilding.
Like it is literally like, Ithink that should just be like
right next to it.
Um, it does say, and it's anadvanced program.
(10:02):
Your rep ranges are in thefives.
I just love this program.
I've taken it three times.
with Tim.
And I, I think there has,there's been so many jokes in
that program from, what are myfavorites?
Oh, I've never lost a friendfrom falling off a cliff because
I've practiced my upright row.
(10:23):
I'm like amazing at dodgingzombies.
Like zombies will never get me.
I just love, see this is like,I, I, I absolutely love that
stuff.
Like, I love the corks.
I love the jokes.
It just like, I love havingthose little tidbit of memories
of each program, you know, likein power build.
(10:46):
So let's talk about power build.
Okay.
Power build one, power buildtwo.
Epic programs.
Love it.
Lower, upper, lower, upper,upper.
That is my way to train.
Full body.
Y'all that love full body, Idon't know about y'all.
Okay?
I just, I don't know why.
I don't know why I don't likefull body days.
I just really don't.
(11:08):
Um, so, uh, PowerBuild andPowerBuild 2, they have those
dynamic effort days.
PowerBuild 2 has an epic burner.
At the, as, as in your fourthblock, like I absolutely lose my
mind in that program and I'mgoing to be in there soon, soon,
soon, soon.
So power build and power buildtwo is that conjugate method.
(11:30):
My favorite way to trainexplosive.
You have your strength days, um,you know, your upper and lower,
and then you have your dynamiceffort days.
I just see that program has liketons of like.
memories in that program,because that is the one program
where it's like, I remembermessaging Joe being like, I
(11:52):
can't do this.
And now I'm like, should I sayI'm sailing through it?
I really shouldn't because thatjust eggs Joe on to make stuff.
I'm at where I'm at with extremeaccumulation because I've said
shit's easy.
Because I, because I keep, oh, Ijust, I just need to like keep
my mouth quiet.
So another program we're goingto talk about is Pyramid Pump 2.
(12:17):
This is my number two.
Okay.
This is my number two favorite.
Pyramid Pump 2 has the bestsequence, the kamikaze.
Okay.
The kamikaze.
It is a closed grip bench pressto a skull crusher to a bicep
curl.
Oh my God.
(12:38):
Okay.
I love this program and it islive format.
It is only a two week program,but I took it for four weeks I
was crazy and I did it twice andoh my god, I felt absolutely
Strong as hell after thatprogram Strong as hell after
that program that program I hit100 push ups in never in my life
(13:01):
Did I ever think that that waspossible and I hit 100 push ups
in that program.
It is still absolutely crazy tome You In my pushup journey from
like how I started to where I'mat now, where I'm constantly in
this, like the hamster wheel isgoing in my brain, trying to
say, how can I make pushupsharder for myself?
(13:21):
How can I challenge myselfharder?
How can I learn another style ofpushups?
And I think that's just soamazing, especially with
pushups, because you reallydon't need anything except for
your body.
To do them.
To practice them.
That's all you need.
You can practice pushupsanywhere.
All right, me and my pushups.
See how passionate I am aboutpushups?
I'm nuts.
(13:42):
All right, so the next program,divide and Conquer, level Up.
This is where I learned abouthypertrophy and the purposes of
hypertrophy is in this program.
This program has two leg days.
So for you, leggy leg days, youleg you crazy leg lovers.
As Katie will say, you're astanky leg.
Oh my god, that will never getold.
(14:03):
So, leg day lovers, you are, inKatie's brain, called stanky
legs.
You're gonna be doing yourstanky legs, like, all the time,
during the leg day classes, justsaying.
Um, you have, you focus on onesingle muscle group, and, um,
You're not supposed to feeltaxed in this program.
You're not supposed to feel likeyou have, you had your ass
(14:24):
handed to you on each class.
And I think that is like one ofthe things that I've stuck in my
brain with doing hypertrophy isto know, okay, this is how
you're supposed to feel.
That's why it's so importantwhen you go into programs that
you know what your goal is andhaving that conversation with
yourself.
So going into a program likedivide and conquer level up,
(14:46):
you're going in being like, Mygoal here is not to push max
weight.
Like my goal is not to totallysmash myself.
My goal is at the end of thisworkout, I want to feel like I
have more in the tank.
So that is kind of like when youtalk about strength training,
this is a big difference betweenstrength training and then
(15:08):
cardio with weights.
Okay.
So like Joe talks about likehypertrophy is all about, you
know, aesthetics.
it's really just like blowing upthat muscle and making it look
bigger because don't we all wantbigger muscles?
I do.
So the next program we're goingto talk about is house of
volume.
This is an accumulation program.
(15:29):
So believe it or not,accumulation is not my favorite
way to train.
It is not.
I, it slows me down and I getvery frustrated.
but at the end of the day, youhave to know that you can't.
I can't take power buildforever.
You got to mix it up.
you got to keep challenging yourbody.
(15:50):
Um, house of volume.
It has pushups.
So that's one of the mainreasons why I love it.
And that program will stay asmy.
Accumulation program phase, whenI need it as because it has
pushups in it.
Because it has bench to push upand it's an absolute epic
(16:13):
program.
So, um, yeah, so when I startedtaking accumulation programs, I,
you know, I've never taken thatstyle before.
so I was all learning process onwhat accumulation was, how much
of it do I need?
and for me, I'm finding out thataccumulation should only be as
an as needed, uh, class.
(16:37):
So for me, I just need to takeaccumulation when it is needed
and not try to take it so manytimes because I feel like I'm
not getting the benefits fromit, So another program we're
going to talk about is built byintensity.
Now that program built byintensity, I took in recovery
(16:57):
mode, so I took it as anextensive extended dealer.
so when I've gotten to a pointwhere I feel like I'm hitting
walls and I'm just feeling moretired and tanked, than I
normally am, then I'll add in aprogram, a shorter program.
(17:20):
to be a longer extended deload.
I will still take that week off.
And this is another thing thatI'd like to talk about is
talking about deload.
Um, some people, they like tolift during deload.
I do not.
I feel like I need thatseparation from tonal.
I tell tonal, I need a breakfrom you.
(17:40):
I need a moment.
You've literally kicked my ass.
I need a moment from you.
So me and tonal take a break forlike a week.
I mean, I do the, the mobilityand stuff like that, but I do
take that moment away from tonalto kind of regroup, calm down,
calm the nerves and everythingelse, and then I'll, you know,
(18:02):
sometimes I do need to take.
recovery to kind of give my bodysome extra TLC.
So the next program I want totalk to about is ultimate chest.
So ultimate chest I had recentlytaken with pairing with power
build.
Um, now for me, I'm not a hugefan of myo reps.
(18:24):
So that speaking of that it's Istruggle with programs that have
a lot of different, uh, trainingstyles in them my body just
doesn't seem to agree with it somuch I don't know why I think it
might be just something in myhead But I just feel like my
(18:46):
body Body is a lot more sore,because from, and it's like,
like, it's kind of, that's why Isay it's good to look back at
your previous programs andalways write down how you are
feeling after that program.
So it kind of keeps an idea ofwhere you're at, especially with
recovery and how well you'redoing with recovery.
(19:06):
So ultimate chest is a greatprogram.
Um, I enjoyed it.
but again, it's that classicformat in which I really
struggle with.
And if I was going to do a chessprogram, I would probably more
or less just take Bauer buildover again.
Oh my God.
I'm awful.
So that's where I'm at withthat.
So I really hope you guys enjoythese little chit chats on, my
(19:32):
little podcast here, because Itruly feel that sometimes
listening to somebody that It'sa newbie and is learning stuff
along with everybody.
And, you know, I'm always notthe most, uh, as I say,
scientific speaker, and tryingto explain things, but I truly
(19:55):
enjoy.
training and um, I truly enjoytaking all of these programs.
I wish I could take all theprograms with all the coaches
because I so much appreciate allof them.
They have all had a hand in mysuccess and journey on tonal
from day one.
so kind of like where I'm goingahead forward, possibly.
(20:19):
Uh, with my training next.
I may take, Akeem has a new HITprogram that just came out.
And I may take that as a bridgeinto PowerBuild 2.
I feel like going intoPowerBuild 2 I would probably
crash.
coming out of extremeaccumulation to, so I know my
(20:40):
body is going to need a moment,especially my hands.
because my grip is, I get so,such sweaty hands and holding
on, it is, it takes a It takes alot for me to hold on when my
answer is wedding.
So that's possibly what I'mgoing to do.
(21:01):
coach Casey had a great program.
It has pushup party galore init.
but I'm definitely going to takea program.
of, power and, some endurance tobuild that up before I go into a
power build too.
So just know that training is,it can be adjusted.
(21:23):
It's not written in stone.
So just have an open mind andstick with, stick with your
goals.
I know a lot of programs comeout, all, you know, on all kinds
of, all platforms and stuff likethat.
But you have to remember andalways stick to what your goals
are.
Is muscle mass a goal for you?
Is leaning out a goal for you?
(21:44):
what strength program did youtake before?
Are you taking too much?
Of something of a certain style,excuse me.
So are you taking too much likeme?
I feel like I'm taking too muchaccumulation in a short period
of time.
So you have to notice thesethings and know that it's,
you're going to have peaks andvalleys in your training.
(22:07):
Um, so you can't always be like,I always say volume chaser.
You can't be always chasing thehighest volume.
because you can't be at thatmax.
All the time you have to adjust.
So I truly appreciate you guysall listening to this podcast.
And I, I know I should beposting more podcasts.
(22:29):
I got asked to do anotherpodcast, so I, I'm really trying
to get better at doing these.
just sometimes, you know, life,be life in.
And, um, you know, the programthat I'm in is very demanding.
so I just wanted to thank youfor tuning in to my podcast,
Strength in Numbers.
Remember, remember, I want youto really listen to this.
(22:50):
Your strength journey isuniquely yours.
There is no one size fits allapproach.
Even with everything that I saidtoday, it's my journey.
You know, it's my suggestionscoming from my point of view.
So it's about navigating thoseprograms that fit you best at
any given time.
Finding a style you truly enjoyand continually pushing yourself
(23:13):
to improve.
Because that's all we all want.
We all want to get better.
We all want to get stronger.
So we rise by lifting others.
So stay focused on what willhelp you maximize your potential
and achieve your results.
Keep going.
And I will always be here tosupport all of y'all.
(23:35):
I will always be your biggestcheerleader every step of the
way.
So until next time, keepbuilding.
You are Strength in Numbers.
You've been listening toStrength in Numbers.
Unbreakable mind, unstoppablestrength.
Your mind and your body can doanything and our passion is to
(23:59):
show you the unbreakablepotential.
Katie is a diehard tonal gym fanand she's all about training at
home.
She's proven that anything ispossible with dedication and
determination.
Thanks for listening to theshow.
Make sure to like, rate, andreview.
Find Katie on Instagram.
Instagram at katie underscore hunderscore dunford and on tonal
(24:22):
at strength underscore nunderscore numbers questions or
comments hit that email strengthunderscore n underscore numbers
82 at yahoo.
com see you next time
You're at a point where you wantto transform your life.
You want to sculpt that awesomebody that's in there.
From never lifting a weight inher life, she started from the
beginning at the age of 40.
She knows what it's like tostart something new.
Welcome to Strength in Numbers.
(00:22):
Unbreakable Mind.
Unstoppable Strength.
Inspiring listeners to liftheavy, push boundaries, and
create.
And embrace the power within.
We all have an unbreakablepotential of our minds and
bodies.
We just need to find it.
As a diehard tonal gym fan andadvocate for training at home,
Katie has witnessed firsthandthe incredible transformations
(00:44):
that can occur when we commit toour fitness goals.
She knows what it's like to getjacked all with dedication and
determination.
Plus nutrition.
It's so important.
One word.
Tacos Mm hmm together we'llembrace the mantra of being
(01:05):
stronger not smaller.
This is strength in numbersunbreakable mind Unstoppable
strength and now your host Katiedunford Welcome back to Strength
in Numbers, where we break downthe power of community and
personal growth one step at atime.
Today, I'm diving deep into myown personal fitness journey,
(01:27):
sharing how I navigate through asea of training programs, filter
out what's not serving me andstaying strong without
overtraining.
So let's break it all down oneprogram at a time and keep
pushing towards our goals.
together.
So the first thing I want to getoff the bat is something that's
been going around on littleInstagram world is strength
training versus cardio withweights.
(01:49):
So strength training and cardiowith weights both have their
place in a well rounded routine,no doubt, but they both serve
different purposes.
So I'm going to break down thosedifferences.
So strength training focusesprimarily on building muscle
mass and strength.
So during the strength trainingexercises, you're like lifting
(02:09):
heavy weights, using resistantbands and performing bodyweight
exercises like drum roll, pleasepushups all day long, you create
small tears in your musclefibers.
So as those muscle fibersrepair, let me stress repair.
So guess when those muscle.
fibers repair.
I'll wait.
(02:30):
Are you saying it?
You better.
Rest and recovery.
Okay.
Rest and recovery.
So that is leading to anincreased muscle mass and
overall strength.
So the key to be an effectivestrength training is progressive
overload, where you graduallyincrease the weight or
resistance to continuallychallenging your muscles.
(02:50):
Alright, so let's dive intocardio with weights.
So, on the other hand, cardiowith weights blends
cardiovascular exercise withresistance training.
This might involve, like,lighter weights, um, higher
repetitions, often performed inlike a circuit or interval style
to keep your heart rateelevated.
(03:12):
While you, while you do engageyour muscles, the primary goal
here is to boost yourcardiovascular fitness, burn
calories and your endurance.
So this approach can lead tosome muscle toning, but it's not
as effective at buildingsignificant muscle mass.
compared to just traditionalstrength training.
(03:32):
So it's more focused onimproving your cardiovascular
health, health and building fat.
Hopefully that makes sense.
So let's break down the keydifferences so you can kind of
see those out.
The main differences lies in theoutcome.
Strength training is morefocused on building muscle mass
and increasing strength whilecardio with weights is improving
your heart health and endurancewith some secondary muscle
(03:54):
benefits.
So if your goal is to buildmuscle, strength training should
be your main focus.
And can be complimented by somecardio to maintain your overall
fitness.
So, you know, if you wanted toadd some conditioning days in,
if muscle mass is your goal, buthere's the, but if your lifts
(04:16):
start to suffer.
You need to drop out the cardio.
Okay.
So let's dive in to some of myphases.
Um, I get asked this question alot and we're going to dive into
how I go about making myprogramming, my.
(04:37):
each month, how I figure outwhat I'm going to do, kind of
deciphering through all theprograms.
So the first thing we're goingto talk about is the difference
between what is calledaccumulation training and
intensification training.
So accumulation training isyou're going to be in that 12 to
15 reps with moderate weight.
So you want to think of thisanalogy, okay?
(04:58):
It's like laying the bricks fora strong house.
slow and steady.
Okay.
So intensification, you're goingto be in that four to six rep
range with heavier weights.
It's like adding the finaltouches to that strong house,
making sure it's rock solid.
So I hope, I love thoseanalogies.
(05:18):
I thought of that the othernight and I was like, I'm going
to share that in my podcast.
So why should you use both ofthose training styles?
Using both is the best of bothworlds.
It helps your endurance and yourstrength.
It helps builds, um, with youraccumulation and with, uh,
intensification makes youstronger, it's a smart way to
(05:39):
keep progressing without gettingstuck doing the same thing over
time.
So it keeps it interesting.
Like Joe says, Joe really likesthe idea of, he says is a very
popular way is alternatingbetween the two.
Intensification andaccumulation.
Um, I recently tried that andit's not working for me.
And it's totally fine becauseeverything is not a one size
(06:01):
fits all.
Um, everything is not made foreverybody.
So just remember, this is how welearn.
This is how we get better istrial and error.
And just remember, strengthtraining is like art.
It is like all other forms ofart.
All you see is the finishedresults and not the work and
dedication that is put in by theartists behind the scenes.
(06:23):
So know that what you're doingis always a work in progress.
And if something doesn't work,you try something else.
So keeping an open mind is key.
So let's talk about some of theprograms that I've taken on
tonal and what has helped mebecome a better lifter.
I'm not an advanced lifter.
(06:45):
Um, I do take advanced programs,but I take.
All programs, because I thinkany program can be made hard.
Um, any program you canchallenge yourself, um, whether
that be beginner or advanced,and sometimes those beginner
programs are great for you torevisit form, you know, form
cues.
(07:06):
So we're going to dive into acouple of those things.
So first thing and first things,when I first started lifting on
tonal, I started when the NewYork coaches started.
Um, so I really hit the groundrunning with training when they
started, which I think is themost amazing thing because I
remember taking all of their,uh, first live classes, which
was incredible.
(07:27):
So that was a key to my trainingwas taking the live classes.
I think seeing the coaches breakdown the moves in in the lives
really help me build myconfidence up.
So when any beginner ever talksabout, you know, starting
strength training and stuff likethat, I always suggest, pop in
the live classes.
Um, you know, and, stick withthe live format programs to help
(07:53):
you build your confidence up onyour lifts.
So you have those constant cues.
You have those constantreminders coming from the coach
in the class so I highlyrecommend for anybody starting
strength training Is to takethose live classes Because you
won't be left to your owndevices like in you know for me
(08:14):
in the classic format It's veryhard for me to stay locked in
and live programs definitelyhelp me stay more engaged So a
couple of the programs that I'vetaken on tonal, I've taken a
few, a lot of them I've takenrepeated.
20 and 20 strength by squats.
Um, I took with Joe that is aquads, hamstring glutes program,
(08:35):
highly recommend this forbeginners learning lower body
moves.
Joe breaks down the moves.
It's my, it's my favorite.
I am not a lower body person,but I love that program, uh, for
learning, you know, your frontsquat, um, you know, learning
how to, you know, stand andengage your lats, um, all that
(08:58):
good stuff.
So I highly recommend it.
That's a, five day a weekprogram.
like I said, it's a great lowerbody focused program.
So highly suggest that one push,pull max variety.
This program I would recommendto anybody as a beginner.
That's wanting to trickle inpossibly doing an advanced
starting advanced programs Um, Itook mac that that was my first
(09:21):
advanced program and thatdefinitely built my confidence
up to be able to attempt moreadvanced programs.
that is a, like a four time aweek program for three weeks.
I, I remember the rep ranges, Ithink were eight to ten reps.
So you're still on the lowerend, but it is a little bit on
the higher rep range.
(09:42):
So, after that program, let'stalk about the barbell burner.
I only had, I could describethis like program in a couple of
words.
It literally is confidencebuilding.
Like it is literally like, Ithink that should just be like
right next to it.
Um, it does say, and it's anadvanced program.
(10:02):
Your rep ranges are in thefives.
I just love this program.
I've taken it three times.
with Tim.
And I, I think there has,there's been so many jokes in
that program from, what are myfavorites?
Oh, I've never lost a friendfrom falling off a cliff because
I've practiced my upright row.
(10:23):
I'm like amazing at dodgingzombies.
Like zombies will never get me.
I just love, see this is like,I, I, I absolutely love that
stuff.
Like, I love the corks.
I love the jokes.
It just like, I love havingthose little tidbit of memories
of each program, you know, likein power build.
(10:46):
So let's talk about power build.
Okay.
Power build one, power buildtwo.
Epic programs.
Love it.
Lower, upper, lower, upper,upper.
That is my way to train.
Full body.
Y'all that love full body, Idon't know about y'all.
Okay?
I just, I don't know why.
I don't know why I don't likefull body days.
I just really don't.
(11:08):
Um, so, uh, PowerBuild andPowerBuild 2, they have those
dynamic effort days.
PowerBuild 2 has an epic burner.
At the, as, as in your fourthblock, like I absolutely lose my
mind in that program and I'mgoing to be in there soon, soon,
soon, soon.
So power build and power buildtwo is that conjugate method.
(11:30):
My favorite way to trainexplosive.
You have your strength days, um,you know, your upper and lower,
and then you have your dynamiceffort days.
I just see that program has liketons of like.
memories in that program,because that is the one program
where it's like, I remembermessaging Joe being like, I
(11:52):
can't do this.
And now I'm like, should I sayI'm sailing through it?
I really shouldn't because thatjust eggs Joe on to make stuff.
I'm at where I'm at with extremeaccumulation because I've said
shit's easy.
Because I, because I keep, oh, Ijust, I just need to like keep
my mouth quiet.
So another program we're goingto talk about is Pyramid Pump 2.
(12:17):
This is my number two.
Okay.
This is my number two favorite.
Pyramid Pump 2 has the bestsequence, the kamikaze.
Okay.
The kamikaze.
It is a closed grip bench pressto a skull crusher to a bicep
curl.
Oh my God.
(12:38):
Okay.
I love this program and it islive format.
It is only a two week program,but I took it for four weeks I
was crazy and I did it twice andoh my god, I felt absolutely
Strong as hell after thatprogram Strong as hell after
that program that program I hit100 push ups in never in my life
(13:01):
Did I ever think that that waspossible and I hit 100 push ups
in that program.
It is still absolutely crazy tome You In my pushup journey from
like how I started to where I'mat now, where I'm constantly in
this, like the hamster wheel isgoing in my brain, trying to
say, how can I make pushupsharder for myself?
(13:21):
How can I challenge myselfharder?
How can I learn another style ofpushups?
And I think that's just soamazing, especially with
pushups, because you reallydon't need anything except for
your body.
To do them.
To practice them.
That's all you need.
You can practice pushupsanywhere.
All right, me and my pushups.
See how passionate I am aboutpushups?
I'm nuts.
(13:42):
All right, so the next program,divide and Conquer, level Up.
This is where I learned abouthypertrophy and the purposes of
hypertrophy is in this program.
This program has two leg days.
So for you, leggy leg days, youleg you crazy leg lovers.
As Katie will say, you're astanky leg.
Oh my god, that will never getold.
(14:03):
So, leg day lovers, you are, inKatie's brain, called stanky
legs.
You're gonna be doing yourstanky legs, like, all the time,
during the leg day classes, justsaying.
Um, you have, you focus on onesingle muscle group, and, um,
You're not supposed to feeltaxed in this program.
You're not supposed to feel likeyou have, you had your ass
(14:24):
handed to you on each class.
And I think that is like one ofthe things that I've stuck in my
brain with doing hypertrophy isto know, okay, this is how
you're supposed to feel.
That's why it's so importantwhen you go into programs that
you know what your goal is andhaving that conversation with
yourself.
So going into a program likedivide and conquer level up,
(14:46):
you're going in being like, Mygoal here is not to push max
weight.
Like my goal is not to totallysmash myself.
My goal is at the end of thisworkout, I want to feel like I
have more in the tank.
So that is kind of like when youtalk about strength training,
this is a big difference betweenstrength training and then
(15:08):
cardio with weights.
Okay.
So like Joe talks about likehypertrophy is all about, you
know, aesthetics.
it's really just like blowing upthat muscle and making it look
bigger because don't we all wantbigger muscles?
I do.
So the next program we're goingto talk about is house of
volume.
This is an accumulation program.
(15:29):
So believe it or not,accumulation is not my favorite
way to train.
It is not.
I, it slows me down and I getvery frustrated.
but at the end of the day, youhave to know that you can't.
I can't take power buildforever.
You got to mix it up.
you got to keep challenging yourbody.
(15:50):
Um, house of volume.
It has pushups.
So that's one of the mainreasons why I love it.
And that program will stay asmy.
Accumulation program phase, whenI need it as because it has
pushups in it.
Because it has bench to push upand it's an absolute epic
(16:13):
program.
So, um, yeah, so when I startedtaking accumulation programs, I,
you know, I've never taken thatstyle before.
so I was all learning process onwhat accumulation was, how much
of it do I need?
and for me, I'm finding out thataccumulation should only be as
an as needed, uh, class.
(16:37):
So for me, I just need to takeaccumulation when it is needed
and not try to take it so manytimes because I feel like I'm
not getting the benefits fromit, So another program we're
going to talk about is built byintensity.
Now that program built byintensity, I took in recovery
(16:57):
mode, so I took it as anextensive extended dealer.
so when I've gotten to a pointwhere I feel like I'm hitting
walls and I'm just feeling moretired and tanked, than I
normally am, then I'll add in aprogram, a shorter program.
(17:20):
to be a longer extended deload.
I will still take that week off.
And this is another thing thatI'd like to talk about is
talking about deload.
Um, some people, they like tolift during deload.
I do not.
I feel like I need thatseparation from tonal.
I tell tonal, I need a breakfrom you.
(17:40):
I need a moment.
You've literally kicked my ass.
I need a moment from you.
So me and tonal take a break forlike a week.
I mean, I do the, the mobilityand stuff like that, but I do
take that moment away from tonalto kind of regroup, calm down,
calm the nerves and everythingelse, and then I'll, you know,
(18:02):
sometimes I do need to take.
recovery to kind of give my bodysome extra TLC.
So the next program I want totalk to about is ultimate chest.
So ultimate chest I had recentlytaken with pairing with power
build.
Um, now for me, I'm not a hugefan of myo reps.
(18:24):
So that speaking of that it's Istruggle with programs that have
a lot of different, uh, trainingstyles in them my body just
doesn't seem to agree with it somuch I don't know why I think it
might be just something in myhead But I just feel like my
(18:46):
body Body is a lot more sore,because from, and it's like,
like, it's kind of, that's why Isay it's good to look back at
your previous programs andalways write down how you are
feeling after that program.
So it kind of keeps an idea ofwhere you're at, especially with
recovery and how well you'redoing with recovery.
(19:06):
So ultimate chest is a greatprogram.
Um, I enjoyed it.
but again, it's that classicformat in which I really
struggle with.
And if I was going to do a chessprogram, I would probably more
or less just take Bauer buildover again.
Oh my God.
I'm awful.
So that's where I'm at withthat.
So I really hope you guys enjoythese little chit chats on, my
(19:32):
little podcast here, because Itruly feel that sometimes
listening to somebody that It'sa newbie and is learning stuff
along with everybody.
And, you know, I'm always notthe most, uh, as I say,
scientific speaker, and tryingto explain things, but I truly
(19:55):
enjoy.
training and um, I truly enjoytaking all of these programs.
I wish I could take all theprograms with all the coaches
because I so much appreciate allof them.
They have all had a hand in mysuccess and journey on tonal
from day one.
so kind of like where I'm goingahead forward, possibly.
(20:19):
Uh, with my training next.
I may take, Akeem has a new HITprogram that just came out.
And I may take that as a bridgeinto PowerBuild 2.
I feel like going intoPowerBuild 2 I would probably
crash.
coming out of extremeaccumulation to, so I know my
(20:40):
body is going to need a moment,especially my hands.
because my grip is, I get so,such sweaty hands and holding
on, it is, it takes a It takes alot for me to hold on when my
answer is wedding.
So that's possibly what I'mgoing to do.
(21:01):
coach Casey had a great program.
It has pushup party galore init.
but I'm definitely going to takea program.
of, power and, some endurance tobuild that up before I go into a
power build too.
So just know that training is,it can be adjusted.
(21:23):
It's not written in stone.
So just have an open mind andstick with, stick with your
goals.
I know a lot of programs comeout, all, you know, on all kinds
of, all platforms and stuff likethat.
But you have to remember andalways stick to what your goals
are.
Is muscle mass a goal for you?
Is leaning out a goal for you?
(21:44):
what strength program did youtake before?
Are you taking too much?
Of something of a certain style,excuse me.
So are you taking too much likeme?
I feel like I'm taking too muchaccumulation in a short period
of time.
So you have to notice thesethings and know that it's,
you're going to have peaks andvalleys in your training.
(22:07):
Um, so you can't always be like,I always say volume chaser.
You can't be always chasing thehighest volume.
because you can't be at thatmax.
All the time you have to adjust.
So I truly appreciate you guysall listening to this podcast.
And I, I know I should beposting more podcasts.
(22:29):
I got asked to do anotherpodcast, so I, I'm really trying
to get better at doing these.
just sometimes, you know, life,be life in.
And, um, you know, the programthat I'm in is very demanding.
so I just wanted to thank youfor tuning in to my podcast,
Strength in Numbers.
Remember, remember, I want youto really listen to this.
(22:50):
Your strength journey isuniquely yours.
There is no one size fits allapproach.
Even with everything that I saidtoday, it's my journey.
You know, it's my suggestionscoming from my point of view.
So it's about navigating thoseprograms that fit you best at
any given time.
Finding a style you truly enjoyand continually pushing yourself
(23:13):
to improve.
Because that's all we all want.
We all want to get better.
We all want to get stronger.
So we rise by lifting others.
So stay focused on what willhelp you maximize your potential
and achieve your results.
Keep going.
And I will always be here tosupport all of y'all.
(23:35):
I will always be your biggestcheerleader every step of the
way.
So until next time, keepbuilding.
You are Strength in Numbers.
You've been listening toStrength in Numbers.
Unbreakable mind, unstoppablestrength.
Your mind and your body can doanything and our passion is to
(23:59):
show you the unbreakablepotential.
Katie is a diehard tonal gym fanand she's all about training at
home.
She's proven that anything ispossible with dedication and
determination.
Thanks for listening to theshow.
Make sure to like, rate, andreview.
Find Katie on Instagram.
Instagram at katie underscore hunderscore dunford and on tonal
(24:22):
at strength underscore nunderscore numbers questions or
comments hit that email strengthunderscore n underscore numbers
82 at yahoo.
com see you next time
Popular Podcasts
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
24/7 News: The Latest
The latest news in 4 minutes updated every hour, every day.
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.