140- Optimizing Your Training and Recovery with Dr. Chad Waterbury


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

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Time Stamps

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

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

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

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

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

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

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

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

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

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

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


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Ben Pakulski

Ben Pakulski

Since first lifting weights as a teenager, Ben has been on a mission to do whatever it takes… …to become the most muscular man on the planet! On the eve of The Arnold Classic, he confronts the dark realities of bodybuilding… And his own future! Follow him on his journey…

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About the Podcast

Formerly the Muscle Expert Podcast. The world’s top authority on intelligent muscle building and fat loss gives us a simple to understand deep dive into the complex world of building a body you love, and living your greatness. Weekly interviews with leading experts in a vast number of scientific fields focusing on health optimization (nutrition, sleep, hormones, mindfulness and mind set), strength, (both physical and mental), and muscle hypertrophy. Learn proven strategies for optimum life performance, whether it be in the gym, the board room or the bedroom; this is the blueprint for becoming the upgraded modern man. Ladies, this podcast is for you too. The topics, tips, and life hacks covered are essential for every individual who wants to upgrade themselves mentally and physically.

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