Say Goodbye to 2023

Welcome to this final edition of 2023, brought to you by Phaze One Fitness and me, your Host, Jerry Bacall.  Today, we will say adios to a year gone by with a brief recap of everything we’ve discussed over the last twelve months. But first, I wanted to take the time to thank everyone who has supported this little experiment of mine that has become something enjoyed by many.  On behalf of myself and my family, I wanted to thank you all once again.

We started Season Two with a 2 part series on Mike Mentzer’s Heavy Duty Training, introducing you to the man himself and his many accomplishments in bodybuilding.  We introduced you to the Heavy Duty training philosophy by touting the concepts of high intensity, variable resistance, and short-duration training.  We showed you the advantages of Nautilus equipment and the benefits it gave.  For reasons unknown that make no sense, Nautilus equipment is no longer being manufactured, but the concepts it used can be utilized in today’s bodybuilding world.  If you haven’t listened to it yet, it’s worth it to go back to Jan. 11, when it originally aired.

Part two of the Mentzer series dealt mainly with the importance of good form and how it will jettison your gains. It touches on the proper use of the mirrors and how they’re not only there for taking selfies of your ass but to ensure proper form, which will inevitably lead to fewer injuries.  It aired on February 5th.

Episode Three discussed creatine, how it works, and when it works. At the same time, Episode Four discussed the effectiveness of satisfying the carb window within fifteen to thirty minutes after a workout.

Episode Five explained the importance of training wide to get wide. You cannot expand your physique from delt to delt without training wide and using lateral movements whenever possible.

While Episode Six discussed the science and importance of staying hydrated.  It expresses just how important proper hydration is and the best ways to avoid dehydration.  Dehydration is more prevalent than you might think because your thirst sensation declines when you are dehydrated, potentially exaggerating the deficiency.

Episode Seven cleared up the confusion between Super Sets and Giant Sets.  Super Sets concentrate more on hypertrophy, while Giant sets work better for endurance.

One of my favorites, Episode Eight, dealt with one of the most prevalent issues at the amateur training level, and that’s overtraining.  In some instances in life, more is better, but not necessarily when it comes to resistance training.  Make sure to check it out.  It originally aired on May 23rd.

In Episode Nine, I discussed another significant problem I see in the gym at the amateur level, and that’s proper form.  It is the single most crucial aspect of successful resistance training.  Without it, you are limiting your progress at best, and at worst, you’re negating much of your effort.

In the next episode, Episode Ten, I briefly discuss the difference between aerobic and anaerobic exercise.  Resistance training falls into the anaerobic category, meaning that oxygen is one of the limiting factors in getting a good, intense workout.  I discuss how to maximize oxygen supply and its' effect on ATP production, giving you those few extra reps that can turn a good workout into a great workout.

On August 29th, in Episode Eleven, in case you missed it in Season One, I did a reprise of the lesson on the 4 D’s, as that's how important I feel it is.  Dedication, Determination, Desire, and Discipline are the 4 D's you should live by to be successful not only in your fitness but in your life as well.  This episode is short, sweet, and to the point.  DON'T MISS IT!!

For the Twelfth episode, I discussed the principle of matching exercises to training levels.  Far too often, beginners or novices in the resistance training world are doing exercises they see in a book or online that are being performed by people more advanced than they are.  Not realizing that they're not ready to perform such exercises, they use them to little or no benefit.  This episode expresses the importance of matching exercises to training levels.

The next five episodes dealt with topics like Blood Flow, Covid, Free Weights v. Machines, and Full Range Motion; if you’ve missed any of these broadcasts, you should go back and listen as you will find that they are packed full of tips that you can use for your everyday workouts.

In Season Three, you can expect the same quality nuggets of knowledge that will either put your workouts on track or, hopefully, in most cases, keep them on track.

Thank you for tuning into this recap of Season 2.  Join us again when we kick off the new year with more exciting topics chosen especially for you.  Until then, I’m your host, Jerry Bacall, wishing you much success in this New Year, and above all, please stay safe and healthy.