Variable Resistance: The Ultimate Muscle Hack – Dr. John Jaquish

Dave Asprey

Feb 20, 2024

Episode description

Today we're talking about testosterone replacement and unpacking the novel concepts of progressive overload and variable resistance training—both methods to gain, and keep, muscle mass in your body without living in the gym.

I’m joined by strength expert, entrepreneur, past guest of the show, and PhD, John Jaquish. John has spent years researching and developing improved approaches to health. Inventor of X3, a technology that is proven to develop muscle much faster than conventional weight lifting with the lowest risk of joint injury, Dr. Jaquish’s methods are used in training the world's most elite athletes as well as Olympians.

Aligning with the most basic tenet of biohacking, if you can achieve all of your physical or athletic goals in half the time of your competitors, why not explore the option? John is as gracious as he is informed in this one, detailing the benefits of variable resistance training and indulging me in a super deep dive into diet and nutrition experimentation, testosterone replacement therapy, and efficient muscle growth.

You’ll learn what he eats every day to look as good as he does. You’ll get repetition-count-specific recommendations on ultra-quick workout routines. And you’ll learn the very surprising amount of carbohydrates I ingest every single day (a number that will shock many of you).

Sponsors

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(00:02:39) Masterclass on Efficient Muscle Building

(00:16:43) How are Shaolin Monks & Gymnasts So Strong?

(00:23:46) Testosterone Replacement Therapy (TRT)

(00:38:40) How Protein Impacts Muscle Growth

(00:47:55) Breakthrough Personal Research on Carbohydrates

(00:58:31) Weight Lifting is a Waste of Time

Resources

Dave Asprey’s NEW Book ‘Smarter Not Harder’ is out now: https://daveasprey.com/books

Website: jaquishbiomedical.com

Instagram: @drjaquish

YouTube: Jaquish Biomedical

Read:

Mindsip insights from this episode:

Maximize fitness with just 14 hours of efficient training

Dr. Jaquish claims he worked out for a total of only 14 hours and 43 minutes in the entire year of 2023 by using efficient variable resistance training.

#efficiency

#exercise

Implement one set to failure weekly for strength and size gains

For maximum strength and size, do only one set to absolute failure per exercise once a week, and on other days, do volume training where you stop five reps short of failure.

#strength

#training

Perform slow movements to enhance strength and muscle recruitment

Performing exercises very slowly, like three seconds up and three seconds down, recruits more muscle tissue and builds neurological strength, much like how drawing a straight line slowly is harder than drawing it fast.

#muscle

#strength

Take testosterone in the morning to enhance effectiveness

Taking testosterone only in the morning mimics the body's natural rhythm, which prevents the rise of SHBG (sex hormone-binding globulin) that otherwise makes the testosterone ineffective.

#testosterone

Switch to oral testosterone undecanoate for convenient dosing

A non-liver-toxic oral form of testosterone, testosterone undecanoate, is now available that eliminates the need for injections while still allowing for a morning dosing schedule.

#supplement

#testosterone

Optimize thyroid hormone levels for high-carb leanness

Dave Asprey maintains extremely low body fat while eating up to 400 grams of carbohydrates daily by ensuring his thyroid hormone levels are optimized.

#carbohydrate

#thyroid

Supplement to meet micronutrient needs beyond food intake

It is a 'fool's errand' to get all required micronutrients from food alone, as it could require consuming an impossible 25,000 calories per day.

#nutrition

#supplement

Challenge protein absorption myths: no upper limit for muscle building

A recent study challenges the old myth about protein absorption, suggesting there is no upper limit to how much protein the body can use from a single meal to build muscle.