Nick Collias: Welcome to The Bodybuilding.com Podcast . I'm Nick Collias, the host here. This is Heather Eastman, our Physique Expert or Physiq Expert. I like it, Physiq expert.
Scott Herman: It's interesting. Phexpert.
Nick: Feetspert. And here is Scott Herman!
Scott Herman: What's up, guys!
Nick: Scott, I want you to know that today I've worn my Super Mario Brothers socks for you.
Scott Herman: Oh, nice! Old school. And also … you know that there are two Marios. There are Jump Man and Mario. They are different people.
Nick: On my socks? I have no idea which.
Scott Herman: You have Mario.
Nick: Okay. And then I also brought you a present. I heard the other day that you're a fan of Strawberitas. So I went down the street and the good people of Fred G. Meyer were unfortunately not at Strawberitas. But we have a few lime-a-ritas here.
Scott Herman: Kalk-a-Ritas are just as good!
Nick: Okay, we have some lime-a-ritas for the podcast. You want a lime?
Scott Herman: Hell, yes!
Nick: It's a fantastic glycogen replenishment.
Scott Herman: Oh yes!
Nick: After training.
Scott Herman: I worked really hard this week!
Nick: This guy worked pretty hard for Bodybuilding.com this week.
Scott Herman: We had a couple of limes in the fridge. So my wife did a work trip literally a week before I came out here. She was home for two or three days. My wife is like my …
Nick: Oh, that's cute!
Scott Herman: My wife supports me in everything I do, but sometimes she really hurts me. The whole time she's gone, she says, "Did you go to the gym today, did you tan today, did you practice your training today?" Yes exactly?
So she comes home and then she comes into the room and that's like the day before I came out here. She says, "I noticed that all the limes have disappeared from the fridge!" She says, "I thought you dieted! Should it be shredded!"
I said, "Babe, that's four ounce cans!" She says, "Yes, but you had …"
Nick: No, eight ounces.
Heather Eastman: Eight Ounces.
Scott Herman: She says, "Yeah, but they're all gone!" I'm like, "I had one night, that's alright!" After training.
Nick: Anyway, Scott here, you know him from many different places. You have about two million subscribers on YouTube. He has been there for 1
Scott Herman: 10 years!
Nick: He's on YouTube. As an online trainer and fitness model, he was once the best abdominal muscle of Men's Health on the East Coast.
Scott Herman: Best Abdominal Muscles on the East Coast.
Nick: And the East Coast is exactly what's going on in your midst.
Scott Herman: It was great! Actually, it was cool because I'm the only person who makes a pull-out poster for Men's Health three times in a year.
Nick: I did not know that they pull out posters for men's health.
Scott Herman: Well.
Heather: I did it.
Scott Herman: He just does not want to admit he has everything on my wall! I'll come back later and sign you if you want.
Nick: Hey! Scott is also the talent of the new Bodybuilding.com All Access program MetaBurn90. Scott, nice to have you here, man.
Scott Herman: Yes! I am super pumped to be here! I've been wanting to do some hardcore programming for some time now. So, it's so great that it worked and synched and we do more than just another program on All Access! We do something that has never been done. I am very excited about the turnout and how people like them.
Nick: Yes, absolutely. Well, I'm sure many people watching this on YouTube look at you and say, "Oh, yeah, this guy, I know that guy."
Scott Herman: I remember this guy! This guy taught me deadlifting!
Heather: Funny story. When he showed up, that's exactly what I said. Because he always shows up when I search for practice names on YouTube. Usually it's Scott Herman Fitness. I am like "This guy!"
Scott Herman: Heather and I had a fight over a practice name and she says, "Well, I'll look it up!" Guess whose video has turned up! I wanted to say … well, you'll have to call it that because …
Nick: If you've been on YouTube for 10 years, you've probably had bad information about practice names there for 10 years. We have been giving out information about bad training names for 20 years, okay?
Scott Herman: Hit me.
Nick: Before we dive in, I want to talk about the program. I would like to talk about what you have done so far, but I would like to say a bit about where you are and where you came from. Obviously you are from the deep south. Everyone can say it.
Scott Herman: Far, far to the south.
Nick: But you live and breathe fitness, what since … forever, right?
Scott Herman: Well, since I was about 12 years old. I started working on it when I was 12 years old. I found my dad's old crispy power gear in the basement to use. Sorry dad.
But I found my dad's old weight in the basement and started to develop a kind of passion for it and a funny thing about it. So, like my older brother, as the older brother does, they like annoying the younger brother and I was very introverted as a kid. My older brother is super funny, super fast. You can not tell him anything to make fun of him. He immediately makes a comeback. So, one of the things he would like to do while I was lifting is to make me laugh so I drop the bar on my face. Anyway, that's how it started.
Nick: You had to get stronger, otherwise you'll drop the bar on your face.
Scott Herman: Because I would laugh because he would say something funny, but I say, "Leave me alone!" So I started training at 12. I wrestled for 8 years. Made football.
Nick: Still wearing wrestling shoes.
Scott Herman: Yeah, I like to wear wrestling shoes when I'm lifting. You are super comfortable, familiar, you know? In the wrestling team, I had a buddy named Ryan and he knew that I like training and he actually worked at a local gold's gym and said, "Hey, I'm working three hours on a Saturday for a free membership Do you want to come down and look at it? "
That's how I started working in a gym, and I just worked my way up. I worked for the same man for almost 10 years before I started branching and doing other things. For the beginning of my life, I thought I only own a gym, because when I left and started doing all this, I was the general manager. I had been cared for. I was head of the training department, gym manager, general manager, all that stuff.
Nick: What was your first job in the gym?
Scott Herman: Maintenance.
Nick: Oh, how old were you?
Scott Herman: I was 14 years old.
Nick: Wow, okay. OK. It reminds me that I started on a golf course because I wanted to play golf and collect balls and clean toilets. Did you do this?
Scott Herman: Yes, you just have to clean.
Heather: This is the first job in almost every gym that involves picking up towels and cleaning equipment.
Scott Herman: Yes, my friend, his name is Dave. He was the owner and he loved it because I like to tinker. My brothers and I were very fortunate that our father taught us how to do a lot of things and fix them, as if the equipment were going to break and I would say, "Ah, I'll fix it." He would say, "Okay." I would come back like, "It's all set." He is like, what? You're like 12, how did you fix this machine?
Scott Herman: Well, it worked great and because I worked so hard as a kid and even when I was cleaning. Do you remember the day when all the equipment was white? White was the thing. I would be like on my back, as if I were scrubbing my buttocks, without you being able to see how everything gets nice and tingling.
Nick: You would never know there's anything on the floor, people laying their chewing gum or something?
Scott Herman: Ah, it's just dirt or scratch marks. I would lift the weight stack and clean it under the stack, what kind of ruin it is for me now when I go to a gym and I lift and when you lift it and you see how the weight goes up and all the dirt and stuff There.
Nick: The bugs are going out.
Heather: I'll see it now.
Scott Herman: Yeah, I think they do not even clean that up now.
Nick: What was the worst thing you found in a locker at this time?
Scott Herman: Just like rough underwear. Dudes get holes in their underwear and skid marks and then they leave it in the locker and I think yuck.
Nick: Not my problem anymore.
Scott Herman: No, not at all. Do not do that anymore. That was probably the coarsest stuff we would ever find. Again I was a kid. I would like to know how you do not remember putting on your underwear?
Scott Herman: Why is your underwear just here?
Yeah, here I started and when I was 15, I ran the reception and signed up for memberships and so on. Because Dave would say, "Hey, I have to do something fast, I'll be back in 10 minutes." Four hours later, I have committed 20 members to protein shakes. I have always had the urge to take initiative and do things. He saw it at a young age and took care of me so that I know how to run a business. I built three gyms with him. But things are changing and it was strange for me when I started doing all the social media and TV shows, YouTube and everything. I never knew that was a possibility at all. Just a kid from Salem, New Hampshire. You know, when I tried to model, people said, "How do you model? There is no modeling here."
Scott Herman: Yes, Boston is 30 minutes south. You never think that these things will happen, you have to let them pass.
Nick: Sure, sure. You also have to spend a lot of time in the gym. It sounds like you're just someone for whom the gym made sense right from the start. I want to be here.
Scott Herman: You know, it's funny. If you think about who trains at noon, you know. Either unemployed. You are unemployed or run your own business.
Nick: Or you work at Bodybuilding.com.
Scott Herman: Or you work at Bodybuilding.com. But because I was so ambitious as a kid and always talked to people, saying hello and doing a really good job, it's like many other people in the gym who have been successful. It's as if they wanted to take me under their wing I felt like going to the gym every day as a child and working, dating people, and I've always been given advice, such as life advice from all these people, Own the companies and make sure that I have done a good job and are on the right track. Such a felt really helped me. It helped a lot to learn to take things seriously at a young age.
I had a few friends who went to the beach every day during the summer. They said, "Oh, you want to come to the beach today?" I can not, I have to work. They said, "Oh, that's stupid."
Heather: Who is stupid now?
Scott Herman: And now they are the same age as me and they can not hold a job and it's as if they did not get that drive at a young age.
Do not get me wrong. I went to the beach and had fun, I just say, I could not go every day. I would come on the weekend or Friday. It's Tuesday, I have to work.
Nick: Was this a pretty natural transition from working in the gym to training? How sure, I can teach people how to exercise, it's not that hard, or was that a pretty daunting step for you at first?
Scott Herman: No, I could not officially become a trainer until I was 18 years old. On the day I turned 18, I took a NASM test and became a trainer the week I was born. From age 14 to 18, I had the opportunity to work with many other employees, and I learned everything while I was involved, and I had a few training partners who were much older than me, who taught me many things. Compared to what I know now, it was obviously a drop in the ocean, but I had enough knowledge to at least take someone and put him through a fat loss or muscle-building program, and I had the passion to get him there which was very obvious when I talk about it or work with people. The change was so easy and I have to say that at the beginning, when I was a coach, I felt intimidated by the other coaches because they knew so much more than me.
But I also learned at a young age that people do not care how much you know, as long as you can get results. I remember once sitting there and having another coach, this woman, her name was Jen. It was so, so, so smart, right? And she's trying to sell a training package to a walk-in. And I listen to her and she explains how every muscle in the body works and how certain foods affect you and she talks about all those things that are really interesting to me. Then I looked at the woman she was talking to and over to her. The eyes rolled in the back of my head and I thought maybe I had to learn those things, but that's not the best way to get in touch with people , People only want to know what to do and then point in that direction.
So I started quickly … As soon as a walk-in came in, I just took them to the floor and started showing them how to exercise while talking about nutrition. I let them exercise instead of sitting down , which damn bored her and already started to hate the gym. I do not want to sit in the chair, I came here to train. Let's go, you're a coach!
Nick: Yes, since we've been working on articles by hundreds of different authors for years, you quickly learn that knowledge is valuable. Technique, queues are a dozen, and there is no ownership of any things. Everyone changes over time and there are a lot of things you can learn that can be totally wrong for one person in one day and completely wrong for another person the next day.
Scott Herman: Oh, 100%.
Nick: You as a coach can look at this before you send it through social media, right?
Scott Herman: Oh yes, if I were me now, when I started becoming a coach, he would basically take us to the gym as the head coach of our department, and that was it. A really big gym It was like a 65,000 square foot facility, so we had a line of Techno Gym, a line of Hammer Strength, a line of Life Fitness, you know. He would be fine, start your customer here and make this machine, this machine, this machine, this machine.
Nick: Down the line.
Scott Herman: Yeah, just go down the line and it made sense at the time. If I could now take the same clients, I would pick three exercises and let them loop for 30 minutes.
Nick: Sweater machine, man, that's the only one you need.
Scott Herman: Exactly. For some of my overweight clients, I just let them sit and get up 100 times and then run up and down the stairs, getting better training. But these are things that you learn as you get older. To be honest, one of the biggest things about YouTube and my own channel is that I'm forced to do more research and pay more attention to what I teach, and even go back and look at what I used to do have preached and see if it still applies today. It's like the people on YouTube are very smart these days and they know if you're BS-ing.
Nick: Oh yes.
Scott Herman: So you can not. You really need to know what you're talking about, you can not just do a random workout or a random exercise and make only random assertions as they're being ripped apart very quickly.
Nick: Definitely. You were a super-early adopter on YouTube and YouTube Fitness. How was this transition for you? Did you obviously feel that I have something to say, that this will be my future? I will develop this A coach at heart?
Scott Herman: Yes, between the ages of 14 and 23, as I said, I worked in a gym, and then, when I was 23, I switched to "The Real World: Brooklyn" in New York At this point in my life, I made the model for men's health and started to enter the entertainment world. I said, "Hey, maybe this is for me," which my buddy David did not like …
He says, "There are people out there taller than you and more torn than you are." He said, "How do you think you will be able to do that?" And I would like to …
Nick: Did not you wear a shirt in the first video?
Scott Herman: Exactly. Well, because he loved me and wanted to make sure that I did not live in a cardboard box. But in any case, I would say to him, "I do not know, Dave, but I'm getting rich!" And he's so upset because I'm a dreamer, you know? I am a dreamer and it is nice to have people in your life who are more realistic. Like me and my wife, as if I'm always here and she's always on earth pulling me down.
Nick: "Where are the strawberitas? Where are the strawberitas who drank …"
Scott Herman: But at the same time, my wife and I get along so well because I pull her … You know, she's a chemical engineer, so she thinks very logically, other than when we fight, she's very emotional. But there is the tug-of-war that happens, which is great.
So anyway, we're in the real world, I was modeling and acting and after the show I lived in New York City in the lower East for about a year and a half. And I did castings and tried to get it to work. I just started missing the gym. Basically, if you live in a gym at the time when I was manager, sometimes I only slept there. I would be there 15 hours. It just felt like home. I just wake up and all my friends come to see me at this point. You know what I mean?
Nick: Where do you sleep in a gym? What's the secret
Heather: Usually in the field of children, like the …
Nick: Oh yes, you did that.
Heather: I know, that sounds weird, but that's because they all have pads and muddy stuff, so you can somehow …
Scott Herman: Yes, you have all the pads. You can bring a pillow and relax on one of the …
Nick: Cuddling with animals.
Scott Herman: The sunbeds.
Heather: Oh yes, totally.
Scott Herman: We had a massage room, so we just sleep on the floor. I ask myself, "Why go home, just to wake up and come here, when I shower, I have music, I can train more, if I want." But I just started not dealing with people anymore and helping people. And so I thought, "Well, this YouTube thing is new, maybe I can just sit in my flat and do some videos on topics to teach people how to do things."
Scott Herman: That's how it started. And so there was this guy named Ben Ling, who worked at Google headquarters in New York, saw my Real World squad and got in touch with me. He said, "Hey, I see you're doing YouTube, why do not you come to the YouTube offices, I want to show you how YouTube works and what you can do with it." And he somehow told me that YouTube can be the platform on which you can actually make money by making videos and uploading them regularly. That's why I had to make a decision.
Did I want to pursue my dream of modeling and acting in the city? Or go home and start a business. And it was at that time, because you know that you master the challenges in the real world? And I really wanted to make a challenge.
I just wanted to smash all those kids. They called me and said, "Hey, we're making a challenge, do you want to do it?" It was decisions in my life that made me feel like I would not be here with you today if I had mastered the challenge. Because the challenge is a three-month commitment. They have no internet, no phone, so that was a crucial time for me to get this business started. And I said, "You know, I'm not doing the challenge, I'm going home, I'm going back to the gym where I was General Manager." I worked as a trainer, not as a general manager again. I wanted to work as a trainer there while building this YouTube thing.
And so, every week, I had a couple of clients two or three times a week, which I trained as soon as the gym closed at 10am. A gay couple, Cliff and Tom, my favorites, and they helped me film my videos every night. Well, not every night, like three nights a week from 10 in the evening to one or two in the morning, we would just do all the videos. So, all the videos you see, where the gym is empty and say, "Answer is fitness," and it's dark outside, that's because it was 12 o'clock in the evening. We just shot the videos and had so much fun! It was great. I miss these days, you know? It was fantastic.
Nick: Right. Yes, I know and a lot of people, once they get used to it, build their own gym, train at home, just to have control over it. Do you feel that you still like the fitness environment with people in a real gym? Or do you see the charm of: "Yes, I like to do it at home."
Scott Herman: Before I moved to Florida, I moved to Florida about six months ago. I had a separate studio where I was in control, which made it much easier to watch exercise videos. Even when I did my original video gym, it was closed so I could go to a computer where I could talk, say what I had to say, and take several takes. I like filmed in a gym, but in some gyms that's not allowed, you know? And that was actually one of the hardest things I've been worried about moving to Florida: I no longer have these five or six gyms that I can just go and …
Nick: privileges, yes.
Scott Herman: Yeah, just go to the movies. I had to restart the process of finding gyms so I could film. And I actually did it. Fortunately, because fitness is so popular in Florida, it's always warm, many CEOs or people working in the gyms I'll visit down there know me and my channel. Like "Yes, come in and film anytime." But I'm currently building my home studio in my house. Well, I'm really excited because my floor was delivered yesterday. So when I get home, I can put down the rubber floor and start building the equipment. Basically, I can do everything from home, which is great.
Nick: Yes. Yes, control the lighting, have all the equipment you want, that's pretty cute.
Heather: Basically a studio at home.
Scott Herman: Yes. Well, because I first had to grab my car and drive to my studio for 15 minutes to shoot a 10-minute video. When it was winter, it was New Hampshire, I had to heat it up first. Unpack all my stuff, check the lights and you do not even want to do it until you're done shooting your video. You know? It really takes a lot to be a creator. And once you are in this creative process and have the idea of doing something, you just want to do it. And once that feeling is gone, you do not want to do it anymore.
It's like watching movies with painters or artists and they're kind of crazy and they wake up at three in the morning and just throw paint on the screen. It's something like that. You have only one idea, you just want to realize the idea. But once you stand two hours before building up, say, "Well, I do not want to do that anymore." But yes.
Heather: So that's a good connection to this MetaBurn90 program we just finished. Just wrapped up, yesterday?
Scott Herman: Yes.
Heather: Yes, filming. Because we talked about doing a lot of these exercise videos and then you sat down and created this program, so to speak, but then you had to come out and film it.
Scott Herman: Yes.
Heather: And we talked about writing it down on paper the other day, and then actually, to use your analogy, go into the studio and throw paint on the screen.
Scott Herman: Yes, exactly.
Heather: Can you tell us what that experience felt like? From the creation at home to the actual coming and going.
Scott Herman: So it's funny. When I created this program, the obvious goal was: "How can I create a program where I do exercises that are familiar to everyone and make them try it, but at the same time do not do the exercises that you do not achieve the desired results. "
Nick: Right, it's a follow-up, to put it bluntly. Yes.
Scott Herman: Yes, it's a follow-up program. And so sometimes you see videos for these super hardcore intense workouts that are great, they have their place. But our vision when we had our meetings and talked about, "What are we trying to do with this program, who are we following?" And it's like, "Well, we kind of care about the general population, but we determine how the program works, whether you're a beginner, intermediate, or advanced."
Also erstelle ich die Übungen und mache verschiedene Variationen der Übungen, weil das Programm sechs Phasen hat und sich dann am meisten ändert, wenn wir es filmen Übung … So war beispielsweise Rapid Body Fat Shredder eines der letzten Workouts, die wir filmten. Und Sie müssen mit Hanteln in den Händen rülpsen, und die nächste Übung ist das Durchsitzen, und dies ist ein fortgeschritteneres Training im Programm, so dass Sie mit einer Hantel in der Hand durchsitzen Wenn Sie mit einer Hantel rülpsen, sagen Sie: "Oh ja, das ist anstrengend, aber ich komme durch." Und dann übst du das Durchsitzen mit Hanteln in deinen Händen und du sagst: "Oh, ja, das ist eigentlich ziemlich cool, aber ich kann das tun."
Dann machst du sie 30 Sekunden lang nacheinander und du sagst: "Oh mein Gott, warum habe ich diese Übungen in diesem Programm zusammengefasst?" Und es ist wie …
Scott Herman: Alter, viele der fortgeschritteneren Workouts im Programm. Sie sehen sich die Übungsliste an, und das haben viele Leute am Set gesagt. Es ist, als ob Sie sich die Übungen ansehen und sagen: "Oh, ja, das kann ich, das kann ich, das kann ich. Ja, das ist kein Problem." Und dann, nach ungefähr anderthalb Minuten, sagst du: "Oh mein Gott, warum fühle ich mich so?"
Scott Herman: Aber das war der Punkt. Es ging darum zu zeigen, wie "Hey, wir können diese Übungen machen, die Sie kennen, und wir können während der Anfangsphasen des Programms eine solide Grundlage für Sie schaffen und dann genug Kraft und Flexibilität in Ihrem Körper aufbauen und Mobilität, dass Sie es tun können, wenn Sie zu der intensiveren Version dieser Übungen gelangen. " Und du bekommst immer noch ein großartiges Workout, du musst keinen Backflip oder irgendetwas Verrücktes machen, um Dinge zu ändern.
Nick: Richtig. Und nachdem du dir eine Reihe deiner Videos angesehen hast, hast du in der Vergangenheit viel mehr muskulöses Zeug und Kraftzeug gemacht, wobei du dich wirklich auf die Grundlagen konzentrierst. Nicht so viel von dieser Art von Nachbereitung, sowas.
Was war der Reiz davon und warum ist das … Sie sind gerade jetzt so beliebt, richtig? Was ist der Reiz davon, denken Sie?
Scott Herman: Naja, ich habe viele Workouts mitverfolgt und es hat mir wirklich Spaß gemacht, die Titel zu machen. Ich habe mir immer ausgedacht …
Meine Frau sagte mir immer: "Du bist wirklich gut darin, lustige Titel für das Training zu finden." Und ich habe für eine Weile aufgehört, sie zu machen, nur weil die Veränderung auf YouTube so war, dass mehr Aufrufe kamen: "Fünf Gründe dafür." Oder: "Zwei Gründe, das nicht zu tun."
Ja. And those videos still do well but it's kind of shifted back now to the follow along. And it was great timing when BB.com reached out to me because, now that my gym is in my house, I want to start doing a weekly or biweekly live workout on my YouTube channel. Because I really want to take advantage of the live feature on YouTube, but just sitting there and talking live? To me it's like, yeah, it's great and it's fine, or…
Like for example, I tried taking the camera into my studio and demonstrating exercises live, people just want to talk to you at that point, you know? And it's hard to keep up.
Scott Herman: But if it's a live, follow-along workout, at least they're being given something to do. And it doesn't matter if you're not talking directly to them because you're pushing them through a workout. Do you know what I mean?
Scott Herman: And there's some people that might not even do the workout, but they want to watch it because it's going to motivate them to go work out later with whatever workout they're doing.
And so, I just, I decided "Hey, I want to start taking advantage of the shift that's going back towards follow-along workouts." And now that I have the home gym and I have really great network that I built, so I can do live stuff on my iPhone and not have to worry about Internet connectivity, because that was another big issue I had at my studio, is I tried to do the live workouts at my studio, but Comcast, if you guys ever heard of that Internet company?
Nick: Oh, yeah.
Scott Herman: They're terrible. And it would just lag, and I couldn't do it. So now it's like, things happen for a reason like they say, and now we got the Bodybuilding.com follow-along workouts coming out, I'm going to be doing it live on my channel, it just syncs so well with each other.
Nick: One thing I like about it is that you're doing it this way as a follow-along, thinking somebody might actually follow along with you. It makes you focus on simplicity and equipment a little bit more, too.
Scott Herman: Oh, yeah.
Nick: It's like, "Yeah, we're not wheeling out the pullover machine for this one." It's, "All right, we're going to use our bodies, we're going to use dumbbells." What else do you really need? You're just moving, you know.
Scott Herman: Well, I feel like when the trainer has to do the actual program, then they have to really think about what they're doing. We've talked about this, Heather, all of these online trainers, you're paying these guys a couple of hundred bucks for a program and you get a one-sided PDF with like 30 bicep exercises for a bicep workout, and it's like, "It doesn't have to be like that, that's terrible." It's like, "Keep it simple." And simplicity is going to drive more results because if a program is easy to follow, people will follow it. You know?
Heather: I mean, it does look really simple on the page. You know, we're sitting there looking at the workout written out and it looks simple, and then you've got these two pros behind you that are following along with you…
Scott Herman: Yeah, they're no slouches.
Heather: No these are two fitness people that do this every day and they're struggling, and you're struggling, and what I loved about the program is you're actually, you can see the sweat in your eyes, it's intense. And so, watching that I kept kind of running through my mind like, "Who?" And I'd come back to the office and talk to people and they're like, "So, who is this really for? Who is going to be interested in this program?" And that's kind of my question to you is, who do you think is going to really get the most out of this program?
Scott Herman: I mean it's an interesting point that you bring up, and I think the members on the team, Amber and Lee, they're both in phenomenal shape. They're no slouches when it comes to fitness, like you said, and it just goes to show you that the program is designed for, like I said earlier, really for anyone.
Anyone who, obviously if you're trying to pack on 40 pounds of muscle, it's not a muscle-building program, specifically geared towards building huge biceps, huge chest. It is a muscle-building program in terms of, "Yes, you will build the foundation. Yes, you're going to burn calories, you're going to shred fat, you're going to build lean muscle, and you're going to have an amazing physique. You're gonna look aesthetic." But you're not building 30-inch biceps with this program, it's just not what it's geared towards.
Nick: 30 inches.
Scott Herman: I mean I don't know if I'll ever get there but, even if I just get really angry one day, you know they'll just… AGGHHH!
But, the program is designed for anybody who wants to take their fitness to the next level from home, they don't want to go to the gym. I mean you could take the program with you to the gym if you have access to set up your phone or something to follow along, and you want to use the open space.
Nick: More common than you think.
Scott Herman: Yeah, I see it a lot lately, too. But the program is going to take you whether you are a beginner, intermediate or advanced athlete, the first phase is going to get you familiar with the movements, get familiar with the program, the first phase is two weeks. And as soon as you hit phase two, no matter fitness level you're at, you're going to be feeling it.
Because not the majority of people who work out, even if they do circuit-style training, they're not doing it the way this program is programed. They're not doing 30 seconds rest, or 15 seconds rest, 30 seconds of work and like, go, go, go, go, go, go, go. A lot of people tend to be like, "Okay, I'll do a Tabata work out. Oh, I'm a little tired, so let me hit pause on my timer and pick up the workout later."
When doing it, follow along with myself, Lee, and Amber and you see us struggling, and pushing ourselves to stick to the rest periods and work periods, you kind of feel like a douche if you didn't keep up. "I can't hit pause, they're doing it, I have to do it, too." You know.
Nick: One thing I like about that is that so much of it is time-based. It also allows somebody to control the pace a little bit, though. You're not saying, "Oh, my god, it's twelve and I'm going to get to twelve, or I'm going to fail at ten," or whatever. You have 30 seconds a lot of time, you're just working, there's no counting involved. That can almost be a little liberating for people, I think.
Scott Herman: Yeah, I agree with you, 100 percent. So, for me, as an instructor, what I like best about time-based workouts, is, I'm the type of person, I respond very well to knowing how much time is left over. I hate when I'm in the gym and someone comes over to spot me, and in my head, I'm already doing my last one or two, and they're like, "Come on, three more." It's like, "Bro, I can't do three more just because you came over here and said, "Come on, do three more." I know my limit.
But for people who don't know their limits, if you know there's 10 seconds left, 5 seconds left, because I do a lot of calling out, it's very important to me to make sure that I have a clear view of the timer when I do these types of workouts, because I can say, "Come on push it, you're half-way there."
If you're about to die, say you're doing a burpee, and I say, "you're halfway there", it kind of gives you a bit more energy, because you're like "oh, I'm half way there, okay I can go a little more," and then I start going "5, 4, 3, 2, 1 " and if you know I'm going to do that call out every single time, if you got one or two left in the tank maybe, you're going to be more willing to just do those last few reps because you know you get a designated rest period as soon as I say one.
I think that goes a long way in the terms of motivation and teaching people to build the stamina, and the mental capability to push themselves to that level. Because not everybody is born with that, I feel like I was. When I was a kid, I would always try to do things as long as I could.
For example, I remember once I was like eight or nine, and my stepdad needed me to move all these cinder blocks, you know. And I'm like, "I'm going to see how long I can hold them until they fall out of my fingers," you know. My forearms would be screaming, but I would do that, to me it was a game. Not a lot of people like to play that way, but I feel like a timer helps them learn to start to like it, at least when it comes to working out.
Nick: And for a follow-along workout, having a little bit of scaling, too, can be really nice. You can follow this person at this level of intensity, this person at this level of intensity. How is that factored into this?
Scott Herman: So, a lot of things that I say, too, I'll say, "Hey, I don't care if you do ten reps, five reps, four reps. I don't care how much weight you use, gauge how you feel." Because I lot of these workouts, you're doing the same group of exercises three time in a row.
So, let's say we just finish a group of three exercises and one of the exercises requires dumbbells. I'll say, "Now, if it was too easy, go up in weight. If it was too hard, go down in weight. The only thing I don't want you to do is stop." It doesn't matter how much weight you're are lifting, how many reps you're doing, all that matters is that you're doing as much as you can. You're not afraid to push yourselves and work a little harder than maybe you would if I wasn't there coaching you and pushing you forward.
Nick: So, speaking of equipment, how much equipment is necessary?
Scott Herman: For this program, I mean, I'd go as little as five-pound weights as high as maybe twenty, twenty-fives.
Nick: That's it, pair of dumbbells. I like it.
Heather: A pair of dumbbells. Yes.
Scott Herman: Yeah, that's it. For most people, you could probably get away with a pair of tens and fifteens. And that's another thing, on day one and two, Lee and Amber are like, "How much weight should we grab?" And I've filmed a lot of programs like this in the past, so I'm like, "Listen, you probably don't want to hear this, get the tens. Because we've got a lot of workouts to film and you're going to get tired real quick if you grab those fifteens. I know you want to look cool on camera but also we are here to demonstrate and teach, so we can't exactly push ourselves to the absolute limit, because then we're going to be falling all over the place. We still have to keep it going." But I'll tell you what, man, those ten-pound dumbbells they get heavy real quick.
Heather: They still pretty much push themselves to the limit.
Nick: And people don't get that. Especially if they have been lifting for a while. I see people down in the gym here, who I've watched them just do pretty standard bodybuilding workouts for years, kind of getting called by the follow-along workouts a little bit. They're like, "I want to try FYR, I'm going to try Scott Herman" and they are surprised. I see them going to the smaller dumbbells and all of a sudden, all of that ego that sometimes, when you're just hanging out at a lat pulldown machine all day, you can kind of pretend, "Yeah, yeah, I'm getting stronger…"
Scott Herman: Using all that momentum…
Nick: You can't fake it anymore, man.
Scott Herman: Yeah, using all that momentum, not really focusing on the muscles properly. I mean I walk into a gym, I can deadlift 500 pounds, I can squat 315 for reps, I'm still going to get those tens, and have those fifteens to the side and see how I feel first. Because, it's a totally different way of training, but I'll tell you what though, if you get guys and girls to get out of the gym doing traditional workouts, and do a follow-along program like this, and they start working muscles that they haven't really touched before, all the stabilizers and the areas of movement that you can't get from a traditional workout, and they get strong from that, after 90 days and go back to their old workout, they're going to see so progression, like really fast.
Now their bodies are conditioned a different way. Their muscles have been pushed a bit further, past their limits, and now you take them out of that, go back to the traditional bodybuilding, you're going to be stronger. You will, I've done it myself, you will see a difference in strength.
Heather: Taking it back to what you said earlier, this is almost your answer to the you from 14 years ago who is watching your boss say, "Do this machine, this machine, this machine, this machine…"
Scott Herman: Oh, yeah.
Heather: And I think the longest workout has maybe nine exercises in it. It's not that many exercises. It's a lot. It's a lot of core work, you even have mobility work in the program.
Scott Herman: That mobility routine, the mobility routine was the only routine I like pulled a muscle in my leg. It's not a hardcore workout, but afterwards I looked at Lee and I was like, "I think I pulled something in my calf" and he starts laughing at me. He's like, "The one routine you're going to hurt yourself on is the mobility routine." It's like, "Well, I guess I wasn't as mobile as I thought." You know.
Nick: I'm sorry to hear that, but I'm sure that won't happen to anybody who follows the program.
Scott Herman: Well, we filmed mobility after like, five days of all the other workouts. I'm sure my muscles were like "Bro, give me a break. We've already filmed twelve routines."
Nick: They were only accustomed to like contraction at that point. No stretching, just give us sweet contraction.
Scott Herman: Yeah, exactly.
Heather: It's a serious mobility routine though, because when we were going through the exercises, I tried to do a couple of them and I'm like, "Nope, nope, can't stretch like that."
Nick: Having that little tonic routine, that mobility routine in there can be such a game changer for people though. Everybody's so accustomed to think in terms of, "All right, on my work day, I just work myself to the bone. On my rest day, I just totally collapse and don't do anything." That middle ground can just be a fantastic thing for somebody to have.
Scott Herman: One thing we wanted to have, we wanted to start getting everyone doing the program familiar with active rest. Active rest can be doing the mobility routine, or just doing ten or fifteen minutes on cardio.
My wife and daughter, they go to the gym a lot together, and they have been hitting it hard, we just moved into our house December 15th, so we're all kind of getting settled. While I've been gone, my wife and daughter have been going to the gym together almost every single day. They are like, "Oh my god, we are so sore, we haven't really trained in three weeks, we've been so busy." And I'm like, "Guys, just go to the gym, put the treadmill on like a five or six incline and just walk for ten or fifteen minutes. You're going burn some calories and you're going to feel a lot better."
Scott Herman: You know, and it works. Active mobility is better than just a pure rest day.
Nick: Right, we were just talking about this this morning, we're calling it steps and reps. So, Charles Staley, one of our writers who has been around for a million years, he's a big believer that, every day you meet your steps, and then you lift weights, and that can be enough. You know just keep moving, and do your steps and do your reps, it's not a bad way to approach it, that intensity is just so addictive sometimes.
Scott Herman: Well, that's the problem with traditional workouts. So, a question I get asked a lot, from my subscribers, is "What's the best workout to do?" Because you've got, five-day split where you train every muscle group once a week. You've got push, pull, legs, where you train every muscles group sometimes twice a week, depending on how you schedule it. Then you've got full body, where you can do two to three times a week. So, what do you do? There's so many different things you can do.
I basically say it to them like this, "If you are looking to pack on as much muscle as you can in the shortest amount of time, then you need to do a program that allows you to train your muscle groups multiple times a week." Which is like a push, pull, legs or full body. Then, so many people go to the gym and it's like, bicep day, tricep day, chest day, and I was just talking with somebody at the gym before I came out here.
This dude he's like, "Oh, I'm getting ready for a show, but I need to bring up some lagging body parts, and I need to work on my bicep peaks."
I'm like, "How often do you train biceps?" He was like, "I train biceps once a week". I'm like, "So what do you do? You basically like hit them once a week and you hit them so hard that you can't even touch them again for six days because they are so sore." He's like, "Yeah."
Then I'm like, "Well, there's your problem. The anabolic window is only going to be open for about 24 to 36 hours after you train a muscle. Soon as that time limit is up, your muscles are okay again to be trained. But if you're absolutely killing and destroying the muscle, by the time the anabolic window closes, you can't train it again because you're too sore."
So, for a lot of people, it's hard for them to learn, like, "Hey, if I bring the intensity down from like super crazy to like above average, where I'm breaking down the muscle, I'm getting movement, and I'm getting a pump. I'm doing like maybe 12 to 15 working sets and I'm done. I leave feeling a little bit sore, but not deathly sore the next day. Then they can hit the muscle again two days later. And then two days later after that.
And so, it's almost like a "less is more” kind of thing, and that's what's great about programs like this. You're working the same muscles multiple times a week. And that's why, maybe with an at-home program you're not going to build like I said the 30-inch biceps because it's not geared towards bodybuilding, it's geared towards lean muscular aesthetic physique. But you're going to get results really fast because you're training the same body parts multiple times a week, the way the program is designed.
Nick: Awesome. Scott Herman, thanks for talking to us, man. The program is MetaBurn90. It's on Bodybuilding.com All Access. And where else are you online for people to find you?
Scott Herman: You can find me on YouTube and Instagram at Scott Herman Fitness. My website is Muscular Strength and then, if you are into gaming and you want to get wrecked, you can go to "OhTheHermanity" on YouTube.
Nick: Oh, the Hermanity…
Heather: Oh, the Hermanity!
Scott Herman: And I'll be more than happy to beat you in Super Smash Bros or Call of Duty.
Heather Eastman: It feels like a missed opportunity for this program. Oh, the Hermanity.
Nick Collias: Awesome. Scott Herman.
Scott Herman: Lime-a-rita! Thank you, guys! Pleasure.