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Welcome back to the full field podcast.
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Look.
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We're gonna be doing shorts, but, I'm your host, Matt Tack.
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Doctor Alfred Lessi.
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And these are gonna be some media forms that we're, implementing where we just wanna drive
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value, and provide quest or answers to the questions, from the audience.
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It's gonna be a a shorter episode than our our traditional ones if you've been following the
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show.
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You know, that we we stick in the 30 to 40 minute range, but we wanna give, like, 10, 15
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minutes.
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This is hyper focused on answering questions.
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From our audience that people have sent us, asked us.
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And so if you have questions, you've been watching a show or even just questions in in
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health optimization in general, we want you to send those to ask ask@fullfuel.com.
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We'll get to them.
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We'll answer them live on the show in these little mini episodes.
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So, Let's just dig right in, bro.
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Let's
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go.
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We got three questions here that we're gonna take.
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That way we keep it short and sweet.
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We'll each pipe pitch in a little bit, but The first one, that we got is what's the best
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strategy for building muscle size?
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Now when we're talking muscle size, in terms per trophy.
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Right?
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That's the growth of muscle cells that exist.
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How do we grow them in actual size?
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Man, we did a whole episode on Right?
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Yeah.
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I
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mean, we talked about, like, the foundation of of strength and and working out.
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And so you gotta go back to that episode.
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Check it out about the the 5 ways, the 5 pillars of strength.
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But before you build size, I mean, you have to have a foundation.
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Absolutely.
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Yeah.
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I mean, you can't just start going in there trying to peek your muscle and try to pump it
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up.
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Without having proper form, without having stable joints that are gonna support that.
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Right?
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So, I mean, my take would be to build adequate size is get your foundation straight and then
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make sure you're ultimately gonna use the appropriate, rep ranges for hypertrophy.
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That's somewhere in the realm of 8 to 15, right, but making sure that we're we're hitting
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positive muscle failure at about that 8 to 15 range.
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I think that's a key thing to focus on is that, positive muscle failure.
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You know, a lot of guys go in there and just try to throw up weight, put as much weight up
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as possible.
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Or their minds, like the guys in our optimizers program right now, they're like, I just wanna
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go fast.
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You know, I want I want the I wanna see faster results, but you know, we always emphasize the
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long game and the approach.
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Right?
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And sometimes it's just getting to that positive muscle failure with where it's between
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6 to 8 reps, right, where maybe on your 3rd set, you're really feeling it.
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I mean, said, hey, I was at 7, doing flies.
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With £40, £40 weights.
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And I I definitely was fatigued.
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So it's really having that mind body connection, of where you're fatiguing.
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Not to the point of injury.
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Right?
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So we wanna make sure that we're maintaining that balance, maintaining that structure in
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terms of using the appropriate weight for the time.
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And then scaling that up over time because that's ultimately what's gonna increase muscle
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mass.
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But, obviously, you know, it's something that we talk about always is then, nutrition.
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You know, when you're getting the proper protein in you That's a great idea.
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For recovery, and then extending your, extending your mindset.
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While you're training, to the appropriate muscle failure, positive muscle failure, you're
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gonna see some gains.
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That's huge.
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I mean, you wanna grow your muscle in size.
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You have to feed it.
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Yeah.
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Like, anything that wants to grow needs needs a
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Needs to be.
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Fuel.
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Right?
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So, back to the the just real quick before we get into the next question, the topic of or the
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concept of positive muscle failure, it means that when you're working for a rep range,
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right, which we talk about in that that episode that I referenced, go check that out.
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That rep range is meant to determine your failure level or your your failure point.
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Right?
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Cause if you use a weight that you can get 12 reps with and you do four reps, you're not
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reaching positive muscle failure.
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You're you're not getting enough stimulus.
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Right?
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So you gotta obviously amp the weight up or slow down or whatever it might be.
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So, Yeah.
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Good question.
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Love to hear more of those.
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Alright.
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Let's go to the next one.
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How can I get past my stressful life and work situation in order to optimize my health and my
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sleep?
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Man, that's a great, question.
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So like, I've been there.
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I I can see that, you know, and I I made a post the other day about, this specifically.
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Right?
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Time is always of the essence.
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But, you know, if you're not gonna schedule your priorities, your priorities, definitely
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gonna schedule you.
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And so you wanna make sure that your priorities could become the number one us of what, optimal
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health looks like.
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You look, the reality is that, you know, statistically saying is that we're gonna live
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well into our eighties, you know, unless god cuddles his home earlier, the majority of
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people live into their eighties.
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Now what is the longevity of what your eighties look like?
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And I think many people don't focus on that long game and how sleep is so imperative.
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But then also executing on what your priorities or your deliverables are throughout the week.
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So, when you prioritize and put things in your calendar, typically those become non
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negotiable.
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Right?
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And exercise is very rarely, considered a put in somebody's calendar.
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It's usually like the first thing to go.
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You get busy and you're like,
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yeah, we
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we can push that.
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I'm a bail.
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Yeah.
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But if that becomes a non negotiable as well as sleep, now what is the longevity of what you're
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80s looks like at that point.
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So I always start with the end in mind of how I can decrease my stress loads, and that
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absolutely is pre because I prioritize exercise and sleep.
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Yeah.
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Love that.
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I'd I'd expound a little bit and say, like, what is the stressor, right, whoever's asking
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this question.
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What's the stressor that is causing you so much turmoil that you can't optimize your health.
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Maybe you need to take that out of your life.
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Right?
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And I know that's that'll trigger people because it's like, dude, if it's work, You
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gotta freaking quit your job and do something else?
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Like, where's your purpose?
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Where's your why?
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We talk about that all the time.
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And we
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just had that recent podcast with doctor Anya just talking about how she left her job,
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because it was just one of those things where she had very inadequate health.
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Yeah.
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Her
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job was killing her.
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Killing her.
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Literally killing her.
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So it then becomes, you know, how do you optimize?
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You know, if if it is a situation, hey.
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I need to support my family.
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I understand that.
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But I I go back to the term that a buddy Jake told us is the the best ability is
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availability.
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And if you aren't gonna be available for your family, if you aren't gonna be available for
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your job, then, you know, people I think there was a statistic that once said, like, you'd you
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actually people that say they work 60 to 70 hours a week actually only get, like, 30 hours
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of real work in, just within the social influence that we have inefficiencies.
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And so how can we become more efficient?
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One one of the ways that I have become more efficient is, and I know you have as well as we
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don't watch TV.
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So we blocked out essentially TV.
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It's not within our day to day.
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I do watch a few, you know, I'll watch, some college football go blue.
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I just love Sure.
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In there.
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Yeah.
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But, but at the end of the day, like, you have to the net enjoyment, I think we talked about
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in the podcast with Doctor X
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Yeah.
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Of, like, the net enjoyment of life.
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You have to enjoy life but at the end of the day, when does that become a deterrent of what
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you can do?
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And so, honestly, when I'm a when I'm watching maybe a football game or I'm watching a
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basketball game, which is very, like, rare, and minimal, because I wanna spend time really
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present time with my family.
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I'm doing trigger sessions.
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And I know we have some medium form content that we're pushing out on these trigger
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sessions, but, like, how am I optimizing that wind even when I'm doing something that maybe
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might not be considered productive.
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Yeah.
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I'd say to wrap that up.
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Go listen to the episode with doctor Anya Seghetti where we talked about emptying your
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bucket.
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Stress, it fills your your body's like a bucket.
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And when stress is added onto that, it's like you're filling that bucket up until it's gonna
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overflow and you're gonna get sick.
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You're gonna get, you know, develop a disease or whatever.
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And and that's not what you wanna do.
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That's not how you live optimally or or for longevity.
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So figure out how you're gonna empty your bucket, incorporate workouts, nutrition,
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everything that we do in the optimizer program is meant for that.
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Right?
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So how do we work?
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How do we do the most work, at least amount of effort, get the maximum result efficiency.
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Right?
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Yeah.
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Love that.
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Join the optimizers program.
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That's right.
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Yeah.
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So number 3, I'm trying to build muscle and burn fat but I feel like I can't do both at the
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same time.
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I'm either bulking or cutting.
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That's I I feel like the lean bulk.
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You heard of that.
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Right?
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Like, we're clean clean bulking.
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Yeah.
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It's not really a thing, but, I mean, you can build muscle and burn fat at the same time.
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Mussel is a antibody, tissues, thermogenic, right, to to eat protein.
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That's what we preach is is getting adequate protein, building muscle, makes your body just
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a burning machine.
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Right?
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Look at guys like Micah Lacert.
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Right?
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He's just jacked forever because he put on so much muscle at a young age that now it's just
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like, He even told me he's like, I don't have to work that hard really to maintain this.
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It's just it's here.
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Obviously, he pushes it, but he's not it's not as much as as trying to build that.
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Right?
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So, I mean, I think focus on anabolic muscle building, focus on lean protein, and you will
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burn fat.
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Your body will re recomposition.
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Yeah.
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So, my just add on to that would be, is that even us focusing on the optimizers program is
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really focused on the anabolic range.
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But that being the foundation because that is actually going to push your, your VO2.
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That's gonna, push your, cardiovascular.
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When you're building muscle, but you're also losing fat at the same time.
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So it's really we focus on body composition because that's ultimately where your where your
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confidence is gonna come from.
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So What I'd say to that is men, anabolic, anabolic, anabolic.
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That's right.
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Always be building.
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Right?
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And then that way, your your body's gonna have to use energy to build.
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Awesome, man.
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That was that was short and sweet.
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We're gonna do more of these.
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If you wanna hear your question answered live on the show, submit it to ask at fullfuel.com
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check out the optimizers program where we build max muscle, improve longevity, and get guys
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freaking shredded so that they can crush it at life for as long as possible.
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Live full field.
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Lead the on limits, baby.