November Instagram Q&A | ETP#135

Once again it is time for our (mostly) monthly Instagram Q&A
episode. We cover 18 questions mostly around training and some
personal questions this month. In next week’s episode we will
cover 4 remaining questions that we couldn’t fit into today’s
episode.

How to gauge RIR? I find it so difficult, I just take every set
to failure…
https://www.youtube.com/watch?v=deDlhPmT2SY
https://www.youtube.com/watch?v=EHsW37g2uGU

Is there an episode where you provide a breakdown of your race
prep?
Episode 127 in the last 15-20 min + in the “updates” every week
for the 3+ months prior.
https://www.youtube.com/watch?v=gAQgLTPMMRo

TIMESTAMPS
0:00 - Life/Episode Updates
14:21 - If I had absolutely no knowledge on short/long resistance
profiles etc and just used the popular machines in gen pop gyms
(close to failure) instead of training with ETP advice and
“optimal” principles, what would be the hypothetical impact on
gains, assuming diet, volume etc was the same?
20:07 - Can you talk about implementing Oly lifts into your
program? What lifts are you gonna do and how (impact on
hypertrophy?)
24:26 - Need an update on only eating weed? Why do you like Amber
beers so much? 
25:54 - Is Muscle Overlap a thing? Does this inhibit gains for
the arms potentially? 
28:33 - How to bias DB Pullovers towards more lats? Any tips to
limit that and get more lats? 
33:05 - What have you learned so far with your coach?
34:40 - How to gauge RIR? I find it so difficult, I just take
every set to failure… 
41:47 - What do you envision your 2024 split to be between
hypertrophy and biking?
43:36 - What Bike races do you see in your future? 
45:23 - Is Boulder the best 100k person town in the
country? 
46:00 - Any benefits to RUCKING while walking the
dog? 
48:08 - Is there an episode where you provide a breakdown of your
race prep? 
50:00 - Do you think extra cals to a surplus can make up for poor
sleep?
52:28 - Switch out exercises before they get stale OR milk them
all the way to the end and risk some “not-so-great” sessions
before realizing they’ve stalled? 
58:20 - Thoughts on POWERBUILDING (combining low reps and high
reps in the same session)
1:00:45 - Should we protract the shoulders/scapula on lat
pulldown to increase the stretch?
1:03:25 - Would you rather be hungover on a weekday or weekend?
How much would you pay for a Philly from your favorite spot in PB
right now? 
1:04:52 - Volume Question. If straight set reps are 15, 11, 9 -
is the third set a waste since it’s more than 5 reps less than
set 1. I’m thinking of the effective reps model.



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