Ryan Hall Part 2 – How to Tailor a HIT Workout and Repetition Cadence, The Importance of the Negative Component of an Exercise and Evidence-Based Fat Loss Tactics

Body By Science
Body By Science by Dr Doug McGuff and John Little. Ryan Hall contributed to Chapters 3 and 8 regarding genetics.

Ryan A. Hall, BS, MS, Exercise Physiology, Certified Master Trainer, and major partner in Exercise Science, LLC has over 25 years of experience in the health and fitness industry. Ryan’s Exercise and Genetic Variability Lecture formed the basis of Chapter 8The Genetic Factor in Body By Science by Dr Doug McGuff and John Little. He also contributed to Chapter 3: The Dose/Response Relationship of Exercise.

This is Part 2. For Part 1, which I highly recommend you listen to first, please click here. Please note – In this episode, I talk about my confusion around effective diets for optimal body composition. I’ve since found that Ted Naiman’s recent presentation on Insulin Resistance (coupled with our recent discussion – coming soon!) has been incredibly helpful in providing some clarity!

The studies Ryan mentioned will be added to this blog post at a later date.

Contact Ryan here:

In this episode, we cover:

  • Examples where Ryan has individualised the exercise stimulus for the individual to address things like genotype, fatigue response, fiber type distribution, etc.
  • Ryan’s thoughts on effective exercise cadence.
  • How to objectively measure progress and specifically improvements in strength.
  • The importance of the negative component of the exercise.
  • The value in using HIIT alongside HIT and how to apply it effectively.
  • How to train for performance, an expansion on The Ideal Training Program for Athletes, Chapter 10 in Body By Science.
  • Fat loss and diet protocols.
  • Ryan’s personal training program.
  • And much more.

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Click here to purchase my transcript eBook with the first 14 interviews on Corporate Warrior including Dr Doug McGuff, Drew Baye, Skyler Tanner and Bill DeSimone.

Show Notes

  • Examples where Ryan has tailored the stimulus to an individual [6:00]
  • How and when to add High-intensity-interval-training (HIIT) to your HIT regimen [17:20]
  • Does the minimal-effective-dose (MED) for volume correlate with frequency? [35:35]
  • Ryan’s thoughts on effective exercise cadence (repetition speed) [38:50]
  • Is Kieser’s strength test an accurate way to measure training progress and strength? [56:40]
  • How important is the eccentric (negative) component of an exercise? [1:00:53]
  • Is an isometric hold exercise inferior to a full range of motion in terms of stimulating muscular hypertrophy? [1:06:00]
  • Manual resistance training for the neck [1:11:05]
  • The upsides and downsides of body-weight HIT [1:13:10]
  • Ryan’s thoughts on changing training protocols to address performance goals such as power, strength and speed [1:19:20]
  • What dietary and environmental changes should be made in order to make epigenetic changes in DNA expression to promote weight loss or “leanness” [1:30:35]
  • How does Ryan address the quality of scientific studies? [1:51:55]
  • Ryan’s existing training program and how has he changed his training to address his own genetics [1:55:30]
  • Best way to contact Ryan [2:01:10]

Selected Links from the Episode

People Mentioned (inc Corporate Warrior interviews)

  • Thomas

    I enjoyed this podcast as well as the last one with Ryan. I’m a bit doubtful of some of the diet info and metabolic advantage claims (of the ketogenic diet) but oh well. I really liked the training info in both podcasts (should I be more doubtful, lol, since I have more knowledge about nutrition vs. exercise phys?). Anyway, well done LN!

    • Cheers Thomas. The studies I posted in the selected links might be helpful. Also, if you haven’t already, consider watching Ted Naiman’s insulin resistance presentation (also in this blog post at the top).

  • ad ligtvoet

    Again a good podcast.
    Ryan, last week I send you a mail with a specific question, maybe it’s catched in your spam or you haven’t time to answer(yet). Anyway, see when it fits to answer or not.
    Regarding TUL at Kieser, the newer standard is 90-120 seconds. For great part based on recommendation of Dr. Toigo, who also spoke at the Kieser convention in Dresden 2015. The reason is that it seems that the growth stimulation/protein synthese is stronger after reaching failure in 120 seconds compared to say 30 – 60 seconds.
    Another reason is better form up to failure.
    However, as you saw at Kieser London, the population tends to be more the “average ” at best with some health issue”s, and for their goals this newer TUL works better. 60 Seconds TUL leads very often to bad form for many and that”s why 60 seconds in the past was advocated as the absolute minimal TUL and 90 seconds be more the goal. Except e.g. for Fast Twitch persons at the LE 54 – 70 seconds(now ideal set at 70-90 seconds). My own fatigue Test at the LE came about almost
    30 % and experimented with different TUL all to utterly shaking failure. 70-75 seconds feels overall best for me. Taking into account a few more reps for optimal disc squeese/unsqueese.

    • Ad, I’m sorry I haven’t been able to respond to your email yet. The number of messages I received through email and social media has been overwhelming. Don’t get me wrong, I appreciate every questions and comment and enjoy talking shop. It is just taking me a while to crank through all of the messages. That goes for anyone else who has messaged me. I have flagged all emails and will respond to everyone.

      • ad ligtvoet

        Thanks for answering Ryan. I understand fully.
        Have a nice day.