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. This episode is brought to you by Bioptimizers MassZymes.  As you all know it doesn’t matter what you eat, it matters what you absorb.  Bioptimizers MassZymes will help you break down protein and absorb more of it!  Use code MuscleBen18 on MassZymes.com for 15% off your order! 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.