Jonathan Hébert

I want to help you look like you lift. | BSc. Kinesiology | Strength coach in the military

[Jonathan Hébert @JHebert13]

The latest study about volume tells you that with a single set per muscle group done 2x per week you can grow.

Even as a trained lifter (average was 4 years training experience)

Try this:

1- Chest press/Incline chest press
2- Lat pulldown/sagittal plane pull
3-Wide grip chest supported row/kelso shrug
4- Frontal plane shoulder press
5- Tricep pushdown
6- Preacher curl
7- Leg extension
8- Leg curl
9- Straight leg calf press
10- Glute bridge/hack squat

Twice per week for 1 work set of ~6 reps with 0 to 2 RIR.

- Make sure you warm-up for each exercise (the jump from upper to lower in a session can feel rough if you don't)

- You can alternate exercises that are seperated by a /

-Log your reps and sets, try to progress them at least every third workout, but focus on high quality movement with standardized form/depth/tempo

I promise you'll see progress, and you can do this 3x per week if you'd like, just keep one rest day between each session.

[Jonathan Hébert @JHebert13]

Really enjoying stiff leg rack pulls from knee height.

(Target muscles: hams, adductor mag, glute max and of course some erectors)

[Chris Beardsley @SandCResearch]

Many fitness influencers are determined to perpetuate the idea that muscle loss happens very slowly. Yet, we have many studies showing substantial losses of muscle fiber cross-sectional area within a few days of finishing a strength training program.

[Jonathan Hébert @JHebert13]

It's about opportunity cost.

Protein comes with benefits for creating/reparing tissue. That plateaus at a certain point (0.8-1g/lb of bodyweight seems to be that plateau), but still carries a load of calories with it and also a burden of preparing and eating said protein.

Carbs can bring better performance (to a point), but also more calories.

I don't want to be fat, so the total calories matter as they decide (as a general statement) how fat I get and how fast (depending on the surplus, I aim for around maintenance).

By dropping my protein, I have more carbs in a day and more enjoyable food sources. Both these things have helped make life more enjoyable and given me better energy levels throughout the day. There are other benefits, but they don't really matter in this discussion.

So the question is: what does taking 200+ grams of protein do that 160-180 doesn't already do? And can I better use those calories for other foods with more varied micronutrients/better enjoyment of my meals?

[Jonathan Hébert @JHebert13]

Lowering my protein from >1g per lb of bodyweight to between 0.8-1g per lb of bodyweight and substituting the calories with carbs has made both my life and gym performance better.

[Jonathan Hébert @JHebert13]

@KyleMatheson8 Lol I was sure you were holding that barbell

[Chris Beardsley @SandCResearch]

In the same way that light, concentric exercise and aerobic exercise do not affect the rate of recovery from muscle-damaging exercise, static stretching does not affect the recovery rate either.

[Jonathan Hébert @JHebert13]

It also depends on the exercise selection, the volume for the muscle in the session, the frequency you want to train the muscle with.

But yes in a vaccum, higher rep sets will create more fatigue both in the workout itself and post workout.

Doesn't mean they can't or shouldn't ever be used

[Jonathan Hébert @JHebert13]

"Don't worry about fatigue... Just train hard and when you become tired, beat down and see progress has slowed, just take it easy for a little time and go right back to it"

This statement is frequent online and self defeating.

Why not just be proactive about fatigue instead?

Why is the boom/bust cycle necessary to manage (not worry about) fatigue?

Can't we just be cognizant on how fatigue works and just plan accordingly so we don't have to deload almost ever?

It's all just mental laziness or flashing a lack of understanding of how the body works.

[Jonathan Hébert @JHebert13]

Because in no way shape or form was 200+g per day necessary for recovery or performance.

And it was limiting my carb intake because I had to manage my calories somehow.

So just switch the proportions by adding carbs and substracting protein and suddenly I can eat almost any food I wan't (at least most of the time) and I perform much better because I have more fuel.

[Jonathan Hébert @JHebert13]

Are people really worrying about fatigue? or are they just trying to make their programs sustainable?

I'll say I follow very few people online who talk about training, so maybe I'm detatched from the trends a little too much (I think that's a good thing)

[Jonathan Hébert @JHebert13]

I was overdoing protein

[Jonathan Hébert @JHebert13]

Being out of breath is not conducive to having the highest quality of execution and effort in a set of a strength exercise.

[Jonathan Hébert @JHebert13]

This song (and album) goes hard AF for a top set

[Jonathan Hébert @JHebert13]

@toro__training

[Jonathan Hébert @JHebert13]

@KyleMatheson8 Yeah, I have been for most of the last year

[Jonathan Hébert @JHebert13]

I used to think 8 exercises in a session was a lot.

I'm doing 13 right now and I'm loving it (and progressing well).

I guess the upper/lower or bro split was just making me hit a wall because the volume was all targeted on overlapping muscle groups?

Idk...

[Jonathan Hébert @JHebert13]

Only issue is time management (and there are ways around this)

[Jonathan Hébert @JHebert13]

@DeanTTraining I approve of this message (inb4 pro bodybuilders did it and that's why they're wide lol)

[Jonathan Hébert @JHebert13]

I might not be as wide as a fridge, but goddamit I'm wider than I used to be.

(Maybe a mini fridge tbh)

[Jonathan Hébert @JHebert13]

@PlusUltraSystem I'm glad they decide to do it

[Jonathan Hébert @JHebert13]

The argument that pro bodybuilders in the steroid era did something doesn't reach a level of trustworthiness high enough for me to base my training decisions on their anectode.

Sometimes there are good arguments with logical reasoning.

Most times it sounds more like "trust me bro"