In this episode of Office Hours Live, Dr. Eric Trexler and guest Dr. Mike Zourdos discuss the concept of flexible training templates, discussing their application in both resistance and endurance training. They explore current research, highlighting the potential benefits and limitations of these templates, and suggest ways to improve their implementation. The conversation then shifts to a wide-ranging Q&A session, covering topics such as ideal gym environments, quad-focused exercises for glute-dominant individuals, the localized vs. systemic effects of cardio on mitochondrial adaptations, optimal cardio routines for health span and VO2 Max improvement, the effects of energy intake on immune function, the best exercises to target the rear delts, and a detailed breakdown of a sample 4-day cardio routine. The episode concludes with a discussion about the effects of training frequency on hypertrophy, providing listeners with a wealth of practical information and evidence-based insights for optimizing their training approaches. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://massresearchreview.com/office-hours/ Time stamps: 0:00 Intro 1:57 Discussion on flexible training templates 23:54 Ideal gym environment 32:38 Which lift would you add to powerlifting? 36:00 Been dieting, want to get leaner - should I reduce calories, add cardio, or maintain? 44:24 Quad-focused exercises for glute-dominant lifters 51:52 Localized versus systemic benefits of cardio 58:17 Big event coming up - should I be in a caloric surplus to avoid getting sick? 1:00:33 Optimal cardio routines for healthspan and VO2 Max 1:05:31 Practical breakdown of 4-day cardio routine 1:13:22 Best rear delt exercises 1:17:01 Training frequency for hypertrophy