[00:00:00] [00:00:00] Carl Lanore: [00:00:00] welcome back to another episode of superhuman radio. I literally eat right? Until the show starts. I was just shoveling a half pound of ground beef down my throat and I have to burp hold on a second.

[00:00:14] Okay, I saved you from having to hear that. We have Coach Rodriguez on and just a minute for the blueprint Power Hour. We're going to start I have to say the date today is actually October 1st 2019. For those of you listening to the show a hundred years from now and you can't believe that we knew so much about so much.

[00:00:36] Yes, it's true. I'm going to play Rob's music and get them on the air

[00:00:44] Coach Rob Regish: [00:00:44] calling all blueprint Army

[00:00:46] Carl Lanore: [00:00:46] fall in line.

[00:00:47] Coach Rob Regish: [00:00:47] It's time for the blueprint Power Hour with Coach.

[00:00:50] Carl Lanore: [00:00:50] Rob reigate

[00:00:51] Coach Rob Regish: [00:00:51] on the Superhuman radio network.

[00:00:57] Carl Lanore: [00:00:57] I don't Rob.  [00:01:00] Oh, I can't hear you rob. Something's wrong. I can't hear you. I cannot hear you. I was able to hear you earlier. This is wonderful. You know what I think we're going to we're going to abandon the internet today will answer all the questions that are up here, but Rob can't apparently hear me.

[00:01:21] I don't understand what I can he can hear me, but I can't hear him. So hold on

[00:01:27] Coach Rob Regish: [00:01:27] a second. All

[00:01:39] right, the old family.

[00:01:41] Carl Lanore: [00:01:41] Yeah, this really sucks. This is the second day in a row that I've had problems with with internet that I call you on your cell.  House phone. Okay good. Just wanted to make sure okay, so hold on a second. Okay, those of you who are on video you can't hear Rob. So we're going to end the [00:02:00] broadcast and go over to the live stream.

[00:02:03] Unfortunately right now it's hard to find the live stream because we have a problem with our livestream. So you're going to have to tune in later for the podcast. So sit tight just one second. Let me hit end the broadcast. This really sucks technology the better it gets the worse it gets

[00:02:20] Coach Rob Regish: [00:02:20] right.

[00:02:21] Carl Lanore: [00:02:21] Give me a five count.

[00:02:23] Coach Rob Regish: [00:02:23] 1 2 3 4 5 and you go. Okay,

[00:02:27] Carl Lanore: [00:02:27] I so, how are you? 

[00:02:29] Coach Rob Regish: [00:02:29] I'm doing well. I just started the first of two weeks off and that is largely because my wife is in Europe. And she was worried about me putting myself into the hospital. So I told her that the deal was this I would not touch weights or otherwise perform resistance training while she was gone.

[00:02:53] Carl Lanore: [00:02:53] Now, he'll body weight body weight is okay, right?

[00:02:57] Coach Rob Regish: [00:02:57] Well even that I mean, I'm just [00:03:00] trying to do cardio it was time. It was time for me to take some time off. Anyway, I have a little bit of something going on in my right bicep and my left shoulder and the rest is already doing it good. So I'm off for two weeks.

[00:03:17] But you know prior to taking these weeks off. I had a great five or six week run and the strength is coming back fast.

[00:03:26] Carl Lanore: [00:03:26] So I re-injured my hamstring by going too fast, and the re-injury is worse than the original injury as most of you know, when you have an injury and you don't give it a chance to heal and you reinjure it actually is worse but it's getting better and I'm not doing anything hamstring wise at all.

[00:03:43] I'm still training quads and calves and stuff like that. But today I was doing leg extension. And the Machine pulley got stuck the cable came out from the pulley. This has happened before and I fixed it before [00:04:00] but this time I didn't pay attention to where my left hand was when I was fixing it. So when I fixed it and the weight started to come down,  My left finger was by the hole.

[00:04:15] Where the rod slides into the hole in the stack, you know what I'm talking about the rod that you pinned the weight still

[00:04:21] Coach Rob Regish: [00:04:21] no

[00:04:21] Carl Lanore: [00:04:21] and grab the tip of my index finger. And luckily there was there was a hundred and sixty pounds on it. So it wasn't light but luckily I grab the rod with my right hand and I basically kind of did a hammer curl and lifted it up and I thought holy crap did it take the tip of my finger off it did not but the fingernail is out of the nail bed, and it's definitely coming off.

[00:04:44] It's all black and I predict that this nail will be gone by tomorrow. It doesn't hurt terribly. But I have a feeling it's gonna hurt really bad tonight

[00:04:53] Coach Rob Regish: [00:04:53] just to guess. Well, I hope I hope it's another quick recovery. You got to be PC on hand.

[00:04:58] Carl Lanore: [00:04:58] I'm taking 2 milligrams of [00:05:00] bpc a day right

[00:05:01] Coach Rob Regish: [00:05:01] now. Okay,

[00:05:03] Carl Lanore: [00:05:03] I take a milligram in the morning when I wake up.

[00:05:05] I take a milligram post-workout. I don't think my otherwise my hamstring would really be in bad shape right now if I wasn't doing that.

[00:05:11] Coach Rob Regish: [00:05:11] Yeah, well best of luck with it.

[00:05:14] Carl Lanore: [00:05:14] So the first question comes from Thomas. Prichard he says I love the show and look forward to every question and answer. I understand you're on the anabolic diet and have been for a while.

[00:05:27] I also heard you say you've used it for both bulking and cutting and excuse me. I said I ate I was still eating one of the show is starting. So I just have to belch once in a while. I'll kill the mic and. It worked equally well for both. Can you give me an idea of how the diet changes if you're switching between bulking and cutting?

[00:05:51] Coach Rob Regish: [00:05:51] Yeah, you know it's an interesting question, but just for context of the anabolic diet was a book written by dr. Morrow [00:06:00] dipasquale first first interview right on sh our first

[00:06:04] Carl Lanore: [00:06:04] very first ever interview third week of November 2005.

[00:06:10] Coach Rob Regish: [00:06:10] Yeah, so the anabolic diet was written in 1995. I think today it goes under the name of the anabolic solution and I would tell you it is worth every single penny essentially what Morrow has tried to do with the diet is to maximize The Big Three those being testosterone growth hormone and insulin and so by virtue of its higher fat content testosterone levels are.

[00:06:40] Recognizing that cholesterol is the starting material for testosterone and therefore low fat diets are bad. But also when you drop carbs to the level that he recommends during the week your growth hormone levels are higher than normal and then finally on the. [00:07:00] There is a carb load of various durations and intensity so to speak and you learn to modulate insulin, so I would tell you though that of those three this diet really.

[00:07:15] Teaches you how to use carbohydrates and build muscle strip body fat the whole nine yards. So having said that this is a timely question because just recently I have switched into dieting mode. This is the first this is not the first time the second time I've ever tried to actually lose weight because I've always been eating to gain but the first order of business though was this I needed to decide.

[00:07:44] What step 1 would be in of the two options I chose to lower the duration of the carb load on the weekend as opposed to lower in calories, and that's very important because as I've always said when you [00:08:00] continue to lower calories and those numbers March further and further down, it's like Landing a plane the closer you are to the ground.

[00:08:09] The less forgiving it becomes so suffice it to say I cut the the weekend car blow up just from 48 to 24 hours that alone got the ball rolling and I started let's see. I started this at 247 and after three weeks of just one day of carbs on the weekend. I was down to 240 obviously a lot of that.

[00:08:35] Being water but still, you know, it's registered pretty quick increase. You will find that you when you're eating protein and fat especially during the week. You just can't eat as much or at least I can and like, you know, there's very good science behind that fat. Just keep you satiated longer, right?

[00:08:54] They take much longer to digest than either protein or carbs also [00:09:00] important to point out that I was performing a hybrid. Intermittent fasting anabolic diet protocol during Monday through Saturday, which was my low carb face. So I essentially. Mixed intermittent fasting with the anabolic diet when and this is important too because when you do eat carbs for me anyway II those carbs passed my lips.

[00:09:26] It's like getting back onto a train and that's called the healthy appetite increase train and I need to eat every two or three hours to feel quote-unquote. Okay, and I need to be very. Not to eat any you know too much at one meal because when you throw carbs into that mix boy, it makes you sleepy and you're not going to be at your best now.

[00:09:53] Yes, it's true that you can load up on fiber and other kind of tricks, but the point of a carb load right? The [00:10:00] point is a carb load not a fiber load. So by eliminating just that one Carb Day. I got a double whammy right? I got fewer weekly carbs. Lower calories six days instead of five right now after a few more weeks the weight loss slow down a little bit.

[00:10:21] What I did at that point was I simply cut the junk carbs that I was even on Sundays? Okay notice. I didn't eliminate carbs entirely just cut down on the junk ones the weight loss then resumed once that slow down a little bit.

[00:10:40] Excuse me that once that was done. I now have a couple of other variables to play with one of which is lower in calories, and I started to do that and so far. It's been working fantastically. Well important to point out though. I do not. Cut my [00:11:00] calories to say 2500 a day and just keep eating 2500 day.

[00:11:05] If you do that, your metabolism will adjust and you will Flatline instead. What I do is I zigzagged calories between about 2500 and 3000 that keeps the fat loss going.

[00:11:23] Interesting to know I have noticed no strength loss. In fact, I'm certain movements by strength really took off so case in point handstand push-ups, right? I could only manage a few reps off of eight quarter inch mats. When I started I was just telling you Carl before we got on there, you know, 12 weeks later.

[00:11:44] I can do a handstand push-up 25 pounds of weight vest, right? You know, my trap are deadlift also went up. It's the upper body stuff that seems to suffer. Once you start losing a lot of weight. So [00:12:00] I didn't try to swim upstream. I'm not bench and heavy dumbbells anymore. You know, I'm doing weighted dips weighted chin-ups, you know push-ups with my feet up on the wall, etc.

[00:12:13] Etc, and look if you're not competing. Why Ben should perform all these other movements that really like swimming Upstream, you know, when when you do switch to things like dips push-ups handstand push ups chin UPS, those movements are better at building muscle anyway for various reasons. So why not?

[00:12:34] You know, there isn't a single person in the gym, by the way, that doesn't respect. Healthy weighted chin or weighted dip or certainly handstand push-ups. Not only that those movements are easier on the joints to so in summary. I would tell you that the anabolic. Is a fantastic way to manipulate your physiology whether you're bulking or cutting [00:13:00] it is simply a matter of the duration of the carb load how many carbs you take in during that time?

[00:13:06] And of course your calories during the week by the book you will not be disappointed.

[00:13:14] Carl Lanore: [00:13:14] I've been trying to reach Morrow forever. I want to have him on a show for my anniversary, but I can't get a reply back. I hope everything's okay with them. I guess I spoke too. I spoke to her and he wrote he said he thought he was fine, but he can't get a reply back either.

[00:13:28] So it doesn't make me feel too bad. I gotta give a shout out. So my UPS driver stopped in this morning.

[00:13:34] Coach Rob Regish: [00:13:34] Yeah,

[00:13:34] Carl Lanore: [00:13:34] and he said are you on the air? I says no, not yet. He goes, you know, I listen to your podcast now I said really. I'm always amazed when people tell me that you know, they come up and say I listen to your show.

[00:13:46] He write his name is Kevin Fryman and we had very very long talks about lots of things this morning HRT and and training and and I just want to give a shout out because he's been [00:14:00] delivering to me for a couple years now. And I guess he's been listening for a very long time and he just told me today and I love that when somebody tells me they list the show because it makes me feel good when somebody says they listen to the show.

[00:14:12] So it was thanks a lot Kevin. Johnny Gray says, have you watched West Side versus the world yet? If so, what do you think about it in general? What do you think of the Westside method the people and finally, what do you think about their steroid use and use of gear supportive equipment?

[00:14:32] Coach Rob Regish: [00:14:32] Yeah, you know and we talked about this too.

[00:14:36] I did recently get to watch West Side versus the world. I've watched it three or four times and and I thought it was fantastic. So here's my impression and that's just off the top of my head. Okay first I thought they did a fantastic job of. Westsides, you know history and because they had done it chronologically [00:15:00] and the average trainee that you uses West Side generally doesn't have the context meaning if they came across it in the mid-90s like I.

[00:15:09] You know, I did not know about its history going back to Culver City, California, you know, and where where where it all got started where the Box Watts came from where the board presence came from?

[00:15:22] Carl Lanore: [00:15:22] I didn't know that either.

[00:15:23] Coach Rob Regish: [00:15:23] Yeah. Oh, yeah. They also who

[00:15:26] Carl Lanore: [00:15:26] in Culver City was it was it? Lewis Simmons or that he learned from somebody else.

[00:15:32] Coach Rob Regish: [00:15:32] Oh, no, he just came from something peanuts West his nickname is peanuts, but he was using a lot of the same exercises that Louis uses today and as Louis so eloquently put in the documentary, I didn't think of toilet paper first either but I'm smart enough to use it.

[00:15:53] Carl Lanore: [00:15:53] Yeah. That's a good one. I like

[00:15:55] Coach Rob Regish: [00:15:55] that.

[00:15:56] So. So listen, you know, I was one such [00:16:00] individual I came across West Side message methods. To me. I thought they were it was early stuff. But now that I know the history, I know it wasn't but it was early enough that everything that they were teaching came on VHS tapes and the book. It was called the Westside method on never forget.

[00:16:19] It was got four or five videotapes plus that manual and after getting those tapes and reading the book there was one thing that really struck me and I want you to think about this. Louis Simmons obviously had a juggernaut at the time right the strongest gym in the world. He could legitimately make that claim because on his board were all the world record holders.

[00:16:45] Okay Louis to my knowledge doesn't have a personal training certification, right? He does have the strongest gym in the world. Like I said and all the records now if that was you. [00:17:00] Do you think you would really be sharing with all the world how your methods work and how to apply them, you know Louis did and to me that's speaks volumes about the man right and the confidence in his methods in overall his General character.

[00:17:19] He didn't have to, you know release the reverse hyper to the world either but as he said on the documentary. It would be a crime not to given what it can do for a bad back. Okay, now we get to drug use, you know, it really wasn't addressed in the film nor do I think it needs to be you know, why?

[00:17:43] Well, I want you to consider the following, you know, the drugs that the Westside lifters use those that do use they aren't any different than the drugs in my gym or you're just. Okay, whether you believe that or not it's the truth drugs do not [00:18:00] explain the success of Westside any more than you know, the food that they eat at Bob Evans every morning.

[00:18:08] It's the same food that's available to you. Now now that the training methods are all. Those don't explain why you know there they've got all the world records either. I'll tell you what does explain it and it was very clear from watching this. It's called attitude. It's called environment and it's called expectations if you me or anybody listening walked into West Side today, and you were put under Louise I and he had you max out for example on the bench, press I guarantee you.

[00:18:44] I would set a PR you would set a PR right? It's not even a question. If you train there regularly, you would up your game to the highest possible level because he doesn't leave you with a choice so know, you know, [00:19:00] drugs do not explain. Their success in my opinion anymore than it explains your lack of it.

[00:19:06] It's the expectations. It's the attitude and the environment that's found in his gym. As far as their methods go. I think you would be a fool not to at least try some of them whether you're a power lifter or not. I've seen them work wonders in people including me having said that. Don't expect all of his methods to work for you all the time.

[00:19:30] Some experimentation is necessary. You know for me for presses were a great builder of the bench, press that you know, I could I could reliably know how much of a carryover I would get from my floor. Press to my full range bench press for other people a floor press is simply What's called the testing exercise which will give you a good.

[00:19:55] You know gauge on how that particular movement is progressing. [00:20:00] It's different. It's different and everyone is far as the people at Westside go, you know, okay, they might not be the most balanced people around. You know, I'm not sure I'd want Chuck Vogel people dating my daughter, but I am sure I would want his intensity drive and focus on the lifting platform.

[00:20:22] Okay, these folks live to train they lived the game and set personal and World Records. It is Little Wonder then they speak frequently about the sacrifices that they made along the way if you want to experience success, especially on their level you best be prepared to make sacrifices to I forget who it was on the documentary, but they asked him what it was like to train at Westside and he said, Growing up.

[00:20:52] My son was a state champion swimmer.  I never saw one of his swim meets because they were all on Wednesday [00:21:00] night and Wednesday night was benched a and I was here

[00:21:04] Carl Lanore: [00:21:04] so you have to give up a lot if to and that's true of any goal. Whatever your goals. Are. You have to give something up.

[00:21:10] Coach Rob Regish: [00:21:10] Yep. Yep, and as far as lifting in gear, I don't see it as an issue.

[00:21:14] Really. I mean if you're organized

[00:21:16] Carl Lanore: [00:21:16] and maybe if everybody's lifting in gear if you're if you're lifting raw against roll lifters that's deal. If you're lifting in gear against geared lifters, that's the deal. I mean it's now if you were lifting in a row event and you had you know, a three ply on yeah, that's not fair.

[00:21:32] Coach Rob Regish: [00:21:32] Yeah, I mean if your organization allows it use it if it doesn't don't it's pretty simple right now. Those beer work. Hell, yeah, I mean I haven't used you know, when I competed there was a marathon supersuit and that was it. But you know, you tell me at one point. There was a West Side member. He stated that he and Louis when all this new gear was coming into play.

[00:21:55] They watched another lifter barely hit 405 in the warm-up. [00:22:00] Through this gear on and he drilled a 660 bench. So yeah, it works. But but by the same token if you take all the gear away, I firmly believe those lifters who were the best in gear would still be world champions right raw. Just what smaller numbers that's all right, you know and and it all fairness.

[00:22:24] I'm also certain that lifting and gear has extended many a career because the connective tissues and so forth don't have quite the the insult now. Finally. I watched this documentary this weekend Sunday with my son and he got a real eye opener as to what it really takes. Okay to reach the Pinnacle of power lifting or as you pointed out Carl anything I did that deliberately.

[00:22:53] Because he's growing up in a dumbed-down pansy-ass politically. Correct world. All right, there [00:23:00] is no PC nonsense at Westside because they know it's all Bs and they won't tolerate any of it stated another way. You have a better chance of seeing a flying elephant then seeing Louie Simmons in a Planet Fitness and there's a damn good reason for that.

[00:23:20] Here's the bottom line. Watch the film it really is that good understand the man behind the methods. You can only benefit from what you see hear and experience. I mean if you watch that documentary and you don't feel like going to lift some heavy stuff of the gym. I don't know what to tell you.

[00:23:38] There's no pre-workout that can help you. That's the best pre-workout in the world.

[00:23:43] Carl Lanore: [00:23:43] You know, I never knew who Bill peanuts West was until you just mentioned that there's a website called the iron witness.com. If you go to iron witnesses.com forward slash Bill - peanuts - West forward slash. There's a great article about Bill peanuts [00:24:00] West Back in the Day pictures with him and Arnold.

[00:24:03] I mean, he helped a lot of guys get strong a lot of guys. He worked with Olympic athletes US Olympic athletes and that's where the original Westside barbell. Club came from from messed up from the Muscle Beach area. I didn't know that

[00:24:16] Coach Rob Regish: [00:24:16] and that's just one example of many in the film that you know, I sat there and I kind of.

[00:24:21] Got taken aback. More than once and said wow. I thought I knew the West Side Story, but I really did

[00:24:26] Carl Lanore: [00:24:26] know. I've always thought it started it and it started and ended with with Louis. By the way, I got to give a shout out to Joe author. He just messaged me on Facebook and he said the shows just keep getting better and better and he's been listening to me since I was doing off topic with Aaron cinnamon.

[00:24:44] So that's a real real compliment. I also got a question on the. On the Facebook live feed that we had to abandon from Robert David. So just let me know when you want me to work that one in. It's a good question.

[00:24:58] Coach Rob Regish: [00:24:58] Yeah, whenever you feel like it, that's [00:25:00] some

[00:25:00] Carl Lanore: [00:25:00] good. I will let's do this. Let's go to this.

[00:25:01] Next question will take a break. So rich Randolph says you've mentioned many times. You'll love of f adrene really ephedra as well. I'm curious to know about your thoughts on dmaa and why we can't get it anymore. Also. What did you think about the illegal stuff found in craze stimulant X Slim Extreme Etc.

[00:25:25] Why do you like them so much? Yeah,

[00:25:28] Coach Rob Regish: [00:25:28] so, you know what? I'm going to take that last question first because I think it's important to understand the context where I'm coming from. Okay from a very early age. I was an introvert severely an extreme introvert I never. Got very happy about anything. So from about age 59.

[00:25:49] I can't recall laughing out loud about anything. Okay, and I'm going to give you the best example of that my ex-wife got chicken chicken. She got tickets [00:26:00] once to see George Carlin. Okay the world famous comedian. I was 28 29 of the time right around there. So we went and I can vividly recall the entire Place being in stitches pretty much the entire night.

[00:26:15] I can honestly tell you I went through that whole show without laughing once.  There were some things I found amusing, you know, I cracked a smile but there was no laughing out loud or belly. Laughs. Okay, like everyone around me. That should give you an idea. As to how I guess I was originally wired and still am to a certain extent.

[00:26:39] So when I discovered a Fed room when I was 19 or so, you know my world change I. I felt borderline happy, you know like really happy and I couldn't believe how good I felt so so there's your backdrop, you know stems Don't Make Me Over stimulated or shaky like most people they just made me feel [00:27:00] normal and I remember thinking to myself.

[00:27:02] Wow. This must be what it feels like to feel normal now as far as crazed goes. I remember ordering two bottles in initially being underwhelmed and why was that so well, you know the stimulant in the original craze wasn't anything like ephedrine, you know, your heart didn't pound even get sweaty palms or you know extreme stimulation which for me I actually love that.

[00:27:29] You were just very much in the zone which. I've certainly come to appreciate that much more as I've aged. Okay, dmaa for those unfamiliar. That was the magic and USP Labs jack3d and then it went on for to widespread use within within the industry. It is more like a. And that regard almost as strong in the right milligram Mount the crash.

[00:27:58] However, I found was [00:28:00] horrible. You know, I had to do some real stem re-engineering to avoid it and that mostly came in the form of sustained release caffeine die caffeine malate l-theanine and a few other things to smooth it out. But it was I remember thinking this stuff got a lot of bad. No crash properties that ephedrine didn't really seem to me now.

[00:28:24] I am unaware if it has the same benefits ephedrine does which is you know, I haven't found any studies though to be fair and I never use it any more than a few days. And specifically what I'm looking for is what ephedrine does which is a significant boost to my HDL cholesterol interestingly enough high-tech the they've been battling the FDA in in.

[00:28:52] In court right over dmaa and its legality. They lost pretty bad. They [00:29:00] all dmaa had to be stripped out of products. You really can't find it today. Even if you're looking hard for it recently though. And this is significant. They had millions of dollars of it in raw material returned to them by either the FDA or the DEA or both after a Court ruled that those agencies had illegally.

[00:29:21] Seized it. You know now if you like dmaa don't get too excited though. Okay, because this is a far cry from them or anyone being able to legally sell it anytime soon. I never use the original stem X so I can't comment on it. I did use many bottles of their follow-up Slim Extreme, which was the next offering it had a stem in it.

[00:29:47] That was unlike craze. It was a little bit stronger. I would say and lasted longer, you know, you got the same tunnel vision type of effect and a touch more [00:30:00] stimulant action interesting to note that both of those. Praise and Slim Extreme felt a hell of a lot safer than some of the pre workouts on the market today.

[00:30:10] And that's the truth. You know, these are dirty dirty stems compared to that stuff. The issue really wasn't safety in my opinion. The issue was there was something on the bottle that wasn't on the label okay, or at least disguised on the label now having said that. The compounds were anything but natural right there.

[00:30:30] It was they were found to be designer stimulants depending upon who you listen to but that's my opinion today. I just stick still with ephedrine hydrochloride, which I have source for my subscribers in the amount of 30 milligrams. Of pure ephedrine and no with venison or any other additives now, here's a warning notice though to some you folks are going to go Google and around for ephedrine hydrochloride [00:31:00] 30 milligram.

[00:31:01] There's a place on the web out of the UK that's claiming that they sell 30 milligram ephedrine product with no additives. In fact when it was analyzed by u.s. Customs in this country. The product was found to be dmaa. So as such I have to find another for Source rather for my people for everyone else.

[00:31:26] I would just tell you buyer beware dmaa isn't necessarily a bad stimulant. But you know, you're not getting what you're ordering and that's a problem. Here's the bottom line. I think stimulants for the right people can be effective adjuncts to training the right people. Are those without pre-existing issues like high blood pressure and those not looking to overdo it too much stimulation is bad.

[00:31:54] If you're a strength athlete you really into absolute strength. Like I am [00:32:00] you'll find out right quick too much stimulation.  Really screws with your ability to lift heavy weights you will you'll actually be weaker. It raises cortisol and a chews up muscle just the right amount. Increases energy focus and concentration and one rep max absolute strength just the right amount and here's the sidebar and this is what's important just the right amount differs from person to person.

[00:32:27] I mean just tell you to Choose Wisely if you're looking at pre-workout stimulants, Where we've had this discussion a long time, I you know, I personally wish something like crazed was still around because you know, just come out and say it I think it would it was far safer than a lot of the stimulant three workouts we have today.

[00:32:49] Carl Lanore: [00:32:49] Yeah, that is just more caffeine to than anything else,

[00:32:53] Coach Rob Regish: [00:32:53] right? So so

[00:32:55] Carl Lanore: [00:32:55] can't agree with you on that one and you know crazed worked but even it stopped [00:33:00] working after a while, you know craze was one of those things that the more I took the less I felt and I had to take off from that from time to

[00:33:06] time

[00:33:07] Coach Rob Regish: [00:33:07] as well.

[00:33:08] Yeah, there's no question your body builds a tolerance to any stimulant and I'm sure I'm going to I'm sure some people are really going to be jealous of I've got two tubs of it and. I might use it once a month.  Month, just like you said, you know if you use it one day two days three days as third day.

[00:33:33] You don't feel it anymore, and it's nothing special.  So.

[00:33:38] Carl Lanore: [00:33:38] We're gonna take a quick commercial break when we come back. We're going to lead off with a question. That was just sent to us on Facebook. So stay tuned. You're listening to where am I? Where am I where am I you're listening to I keep forgetting that we're not doing video.

[00:33:51] I'm looking for the video. That's so funny. Okay, stay tuned. We'll be right back with more superhuman radio. This is the blueprint power our brought to you by coach Rodriguez.com. [00:34:00] It's so weird to start a show off with video. And then switch just the audio and I keep thinking about the video like I have to do this and it's just weird.

[00:34:10] It's just anyway, so we have two questions actually that was sent in on our Facebook live thread. The first one comes from Robert David. His question is about specialization. He says I started a program put together which includes training calves neck and forearms three times a week. I plan to do this for six to eight weeks.

[00:34:29] I have taken a break on other exercises for back chest and quads. My question is are specialized specialization workouts like this a waste of time or does it sound reasonable?

[00:34:45] Coach Rob Regish: [00:34:45] No, I don't think it's a waste of time I think. A specialization workout works because we only have so much right available time and energy and [00:35:00] so when you work those exercises first, you put more of your time and energy into them now having said that your neck will probably go grow quickly.

[00:35:11] It just seems to in most people calves on the other hand you're going to need to do unless you're genetically. You really need to do something that registers with them and you know talking about heavy heavy static holds form may be running in strength shoes. In addition to whatever work you're doing in the gym.

[00:35:32] I would give you one caution though. Do not overwork the Achilles tendon. You will you can do that rather easily doing negatives on the standing calf raise machine and also too much running in those shoes.  So I don't think it's a waste of time. I would expect that you make progress on those muscle groups, but it's going to be dependent upon, [00:36:00] you know, the stubborn ones versus the ones that grow easily.

[00:36:07] Carl Lanore: [00:36:07] I don't I don't think it's a bad idea to do a specialized program. If you have body parts that need catching up. Yeah, I mean and let me let me make a point here. You're going to be training for arms, right? So one of the things you can do for forearm. Is a reverse grip curl Right Where You Palms it down that builds massive break eels.

[00:36:28] And that's a huge part of what makes your forearms look so big and and so you're going to inadvertently hit other body parts. Okay, Grant it hitting calves. You're probably not going to really hit your quads that much but they will be a static component to it when you're standing in that calf machine,

[00:36:49] Coach Rob Regish: [00:36:49] right?

[00:36:51] So,

[00:36:51] Carl Lanore: [00:36:51] you know, I've given a lot of thought the training arms exclusively for a while because my arms are really the weakest [00:37:00] part of my physique. My shoulders are nice and round my chest is thick my back is wide and thick my quads are good. Now. I'm you know, because I've been training legs again.

[00:37:09] But my upper arms just don't compare like they're the weak link of my body. But you know, I saw so I started doing a dedicated arm day now, which I've never done except the one day that I did the your program and one inch in one workout, which was like a five hours at the gym that day, but but the reality is when I train biceps.

[00:37:34] And triceps I can't help but hit my chest and shoulders and my upper back a little bit and so specialized specialization works. And if your goal is to bring up lagging body parts, it makes a lot of sense because you can then jump back into the normal routine and six to eight weeks and catch all those other body parts back up again, but now the ones you focused on are really [00:38:00] have a lot of growth already.

[00:38:03] And you can't help but training of the body, but train other body parts inadvertently when you do stuff like this, you just everything gets hit the next question comes from Dan do clothes and then we'll go to another question. That was just posted on Facebook. You spoke about Tribulus last week, but I'm still confused do the good products increase testosterone know if they don't why even use them?

[00:38:30] Oh my God, there's so many good reasons. Do I have to take it with egg dish their own or if so, can I use it with Cynthia General projected Rex. Thanks in advance for answering.

[00:38:41] Coach Rob Regish: [00:38:41] Yeah. So to recap, you know quality Tribulus is worth using for a number of reasons. But first, let's Define quality tribulus.

[00:38:51] I only trust three products on the market those being the original tribest them from so Pharma adaptogen from math and [00:39:00] VMO herbs tribulus.  All three of those the common denominator is they use Tribulus terrestris from Bulgaria as the source genus and only Bulgarian trip. It's a fact that most of the trip the vast majority on the market comes either from India or China.

[00:39:21] I think more India now than China which is a reverse of what was going on, but be that as it may test on that material show that the chemical constituents of those plants are different and far inferior. To the trip that's grown in Bulgaria and specifically the trip that's grown in Bulgaria is higher in for roasts and Oleg saponins, which if you look at the research, whether it's heart research, you know fertility research.

[00:39:56] What have you the fullest and only saponins [00:40:00] are the active ingredient? So if you're going to use trim use one of those three products or don't use it at all now. Does Tribulus increase testosterone?  All some studies show that it does although those range anywhere only from 12 to 30 percent at best not nearly enough to increase protein synthesis gain muscle at an accelerated rate, etc.

[00:40:28] Etc. And those are the favorable studies. There are plenty of unfavorable ones what it does do. Is it increases igf-1 about 20% leading in the studies of I've seen two older athletes and I'll Define that as those say 35 and up as being able to hold on to more muscle as they age it also undeniably increases your libido or at least to most people it also [00:41:00] increases sperm production and nitric oxide levels.

[00:41:04] Which explains the favorable research on the heart and you know erection quality, so to speak it is a great natural fertility agent in males. I'm convinced of that, you know, so if you've got issues with sperm production either in a mount or quality or whatever it's something to look into and as I mentioned before it's great for heart health the general consensus.

[00:41:30] Is that quality Tribulus terrestris does something and this is what's led to the repeat Buy's over the past 25 years. Okay, as a point of interest you can also get for roasts and all acceptance out of to other plants one of those being fenugreek. The other one called is Corey Adele tortilla if you want to go that route.

[00:41:55] I would tell you to look for some benzos fend you sterols as die [00:42:00] of Cory Adele tortilla. It's much harder to find so stick with the fenugreek. I do consider Tribulus and excellent pairing with XD sterile provide. Both of those are quality products. I would tell you you're going to have a higher libido.

[00:42:17] You're going to notice a greater work capacity in the gym. You're going to have better muscle fullness. So to speak and especially this is the big one enhance recovery when you pair both products trim can be added to progenitor X, although it's not really necessary in a cyclist pyrethrin. Which is the main driver in progenitor X has the effect when it's enough to know like extract alcoholic track as it is in progenitor X that has been shown to boost test levels in those that are using it not Sky High.

[00:42:55] Okay, but enough. And high [00:43:00] enough is important for the following reasons. Dr. Sarah of studies on the Soviet Union former Soviet Union on lexo adjective in 1976 mentioned twice in the same paper. I just read it again this morning castrating the animals. Okay, the mice in this case that were studies greatly mitigated.

[00:43:22] The ability of Lex urgent and and three other related compounds variously referred to as compounds one through four to stimulate muscle growth. So, you know, you should consider an optimal test level in this case as permissive when discussing XD sterile or its analogs benefits. Well that hasn't been verified yet in humans.

[00:43:49] To me. It's just very reasonable and logical to conclude that that may be the case given how XD sterile Works in part.  [00:44:00] Via enhanced by messenger RNA translation optimal test levels are going to lead to Greater TNT, excuse me, DNA transcription or the message the cell nucleus to quote-unquote turn on.

[00:44:17] Protein machinery and says messenger RNA translation is the endgame in that process where you knew contractile proteins are made in the ribosome. It is only logical to my mind that a stronger DNA transcription message is going to drive greater translation. So here's the bottom line. Feeling those two compounds Tribulus and XD is only going to help your body building efforts.

[00:44:48] If you're getting up there in age and not on test replacement. This would be you know, one of the stops and probably the first one in optimizing my performance in [00:45:00] supplementation final note. There is a strain of Tribulus that has more favorable studies on testosterone not leading to Supra physiological increases, but that strain is not Tribulus terrestris.

[00:45:15] It is Tribulus a la vez. A la tus very difficult to find if you can pick some up I would give that a go. Otherwise all of my other recommendation stamp.

[00:45:28] Carl Lanore: [00:45:28] Let's work this question in from 8 in re he was tuning in to the live Facebook video before we had a band and he says are there any benefits of barbell deadlifts over trap bar deadlifts or vice versa?

[00:45:42] Coach Rob Regish: [00:45:42] What are your thoughts on that? Well, they're certainly benefits. And so, you know, we'll talk about the trap bar. First. The trap bar Studies have shown you lift about 7% more which is not always true in my opinion, but [00:46:00] be that as it may the trap bar is widely considered in feels a much safer movement because your center of gravity right from the body is dead in front of the bar.

[00:46:12] Because you cannot lean forward like you can when deadlifting with a barbell the amount of lower back involvement that you that contribute is less. It's not it's not like it's not there at all, but it's far less than if you're dead lifting with a barbell.  one of the things that you can't do with a trap bar is.

[00:46:38] Sumo debuff rate using wide stamp with the toes pointing a little far further outwards and that's important because if you're lifting a heavy weight.  by using a Sumo stance wider stance you are cutting down the distance that the barbell has to move as opposed to deadlifting [00:47:00] conventional. Right with your feet pretty much about shoulder-width.

[00:47:04] Sometimes a little more sometimes a little less. I would encourage you to use all three stances. I would tell you especially if you're an older athlete or not competing go with the trap bar. The conventional deadlift is you know still it's a fantastic lift it added more muscle to my frame than any other but as you age, there are some factors that come into play that make it a little more dangerous one of those being a mixed grip if you use that on the trap bar, you can use a pronated grip or the Palms facing each other.

[00:47:45] Either one of those great movement experiment with each see which one's better for you. And listen. There's nothing to say that that's an either/or proposition, you know, maybe one week you do trap are dead lifts the next [00:48:00] week you do Straight bar.  Try them all

[00:48:03] Carl Lanore: [00:48:03] unless you're competing. I don't really see a need for.

[00:48:07] The straight bar deadlift in my opinion because it is an unnatural lift it to do it, right you have to sit back and the bar has to be against your shins. It has to the taller you are the heart of this part is. And the beginning of the movement you literally have no choice but to drag the bar Along The Shins because you don't want to lean forward you if you lean forward you take the strongest body parts your quadriceps your glutes and and and put all of the stress on the lower back and the hamstrings instead.

[00:48:48] If you lean forward all the stresses on the lower back and the hamstrings taking the glutes in the quads effectively. Out of the equation and and very few people dead lift properly [00:49:00] II go to gyms and I used to say to people hey, you know, you really want to lamely then I just stopped at don't that that they're thinking to themselves this douchebag.

[00:49:08] There's know what he's talking about. So yeah, just what's that?

[00:49:12] Coach Rob Regish: [00:49:12] They don't listen

[00:49:13] Carl Lanore: [00:49:13] to me. No, no, no, and so the reality is, you know in the best way to deadlift is in stocking feet or flat shoes like Chuck Taylors. You don't want to heal. You don't want your you don't want to lift it forward. You want normal geometry of the spine and and the hips, but needless to say unless you're competing.

[00:49:33] Where the lift that you have to perform to get a trophy is a is a deadlift with a straight bar. The the tripod deadlift is a much better move and it's equally puts pressure on on the hamstrings and the quadriceps. You're able to stand up straight instead of fighting to lean back not to move too far forward.

[00:49:56] It's just a much more sensible move all the way around for what Rob [00:50:00] said to you know, everybody who deadlifts any real weight except way Johnson. He uses a hook grip, which is very hard on the hands. You got to get used to that the thumbs want to literally come out of the sockets. Most people using a mixed grip it does put unequal torque on the upper back and bicep a lot of guys who do mixed grip they get when they start getting real heavy.

[00:50:25] They start to realize or go full out and and Pull and snap a. You know on the hand that's facing up. You know, it's a real crude movement and keep in mind. I'm somebody who's bread-and-butter movement was the straight bar deadlift. I loved it. I loved it course it was difficult. I loved it because it was awkward.

[00:50:47] I loved it because I could move a lot of friggin wait and get people to pay attention to me when I was doing it but in retrospect,  The reality is that if you're looking to build a strong body. [00:51:00] The trap bar deadlift is just a better all-around move. It just it just allows you to stand straight up without having to fight forces pulling you forward.

[00:51:10] It puts a lot less Shear force on the lower back. It keeps the glutes and the hamstrings involved but it also allows the quads to work without you having to drag something against your shin. My vote is the and we'll let forever be the trap bar deadlift moving forward in my life because I just don't see any need to do Straight board deadlifts anymore.

[00:51:31] I just don't.

[00:51:32] Coach Rob Regish: [00:51:32] I would agree with those sentiments and that's what I do. I trap are that I don't

[00:51:36] Carl Lanore: [00:51:36] straight. Yeah, man. It's it's wonderful Gerard Bennington says, where do you come down on cardio for women? My wife is looking to get in shape and I'm having a hard time convincing her to train with weights.

[00:51:50] She absolutely won't train with me, but she says she's reluctant to because she doesn't want to appear like she doesn't know what she's [00:52:00] doing. Oh, so she's more worried about. Looks like when she's lifting is cardio all she really needs or is that a myth?

[00:52:07] Coach Rob Regish: [00:52:07] It's a myth she needs. Yeah. Well, you know what cardio as most women performant and to be fair as most people perform.

[00:52:14] It is catabolic, especially if you're doing a lot of it and certain people seem to want to do a lot of it. Which is to say low-intensity long-duration Activity, you know the treadmill or bike to know where pick your movement it tears down muscle and lots of it and that's true in meant to you know, who had and think about this that's true in men who have 10 times the testosterone usually train with weights to and eat more calories and proteins are in the day.

[00:52:51] Well consider your average woman who may or may not train with weights. A lot of them. Don't let them do just cardio bunnies. It's all they [00:53:00] do have one tenth the testosterone on average of males and a lot of them on top of all this are eating like a bird right starving themselves to lose weight. So it's a disaster.

[00:53:17] Before it even gets started what typically happens for those folks is the lose weight for about a month then the metabolism adjusts. Like I said before to the lower calories, so, you know, if she wants to continue losing weight. She has to lower her calories even further and and in her head. She starts the reason well, you know, I got to do more cardio to so she might lose for another month, maybe two but the weight loss slows to a crawl and now she's starving and angry all the time [00:54:00] right to boo.

[00:54:01] What happens in that scenario. Is that these women? If they do lose weight, they just become smaller fat people often times will then even worse body fat percentage versus when they started right? Because all they're focused on is the scale.  Here's the bottom line all low-calorie diets fail with time.

[00:54:24] It's just a matter of time there needs to be a better way and there is zigzagging calories is one of those better ways, but also, You know that same woman get her lifting heavy once a week and trending in let's say lactic acid tolerance training fashion at least two other times per week. Well, maybe three if she can act it lactic acid tolerance training again.

[00:54:49] You're you're stacking 4 to 6 compound exercises weights are body weight on top of each other moving between them with no rest. Right and [00:55:00] building up the Reps, which is building up the workload to start and depending upon her conditioning have her perform one to two rounds with a minute of rest in between in between each round.

[00:55:13] However, build up to five rounds before changing the exercise template. You can have a different row to you can also have a different rotation of exercises on different days. But just make sure the emphasize progression when performing the same workout if she still wants to do cardio on top of that.

[00:55:36] That stress the importance of interval training as opposed to long-distance right steady state but also stress the fact that that too much. Is it good and it's no replacement for the weight, you know high intensity interval training or not. Most importantly have her take measurements [00:56:00] every three weeks or take her measurements to make sure that she's losing from the right places.

[00:56:07] Now, I'm not entirely opposed to the scale, but it only tells right a very small part of the story a tape measure. To my mind the most practical method and anyone can become pretty well-versed in how to use it digital body fat scales. Those can be useful, you know, they're Peg more for the general population versus athletes, but what's important over time is the trend.

[00:56:35] Right making sure she's trending the right way over the weeks and months is the trick to him Above All Else emphasize that she can do this. She can lift the weight that she thinks she can't if I could get one set of words out of the vocabulary that women used its this I can't there is no I can't there's all try.

[00:57:00] [00:56:59] Well, there's I will but there's no I can't the fact she doesn't want to train with you doesn't surprise me. By the way. Most women don't like being pushed most not all both. And that's how most men operate you know, so just listen tell her okay find a good trainer that one that doesn't take I can't for an answer when I get women to try after they're done saying I can and I say no there is no I can't there's I'll try when most of them do try they list it not just once.

[00:57:36] But sometimes 10 15 or 20 reps so clearly they can you just got to get them believing enough of themselves to try it that goes for the fat loss workouts as well. Now take note a lot of women are. Barks suckers for fat burners even worse than most of us men who are suckers for [00:58:00] muscle Builders if she's hell-bent on using a fat burner that don't screw around, you know, get around ephedrine caffeine.

[00:58:08] EGC G or Forskolin, right it keep her away from things like star caps the Hollywood Diet and God forbid CLA, you know with none of those work most of them are expensive and some women think they take the place of a good workout or Diet deep down. I think most women and men don't really believe. But they want to believe people want to be lied to right and as someone supplement Guru told me once when I was starting to think of the getting in the business.

[00:58:47] He said Rob what's important is not that the product works. It's that. They think and want it to work. I couldn't believe what I was hearing it, you know [00:59:00] needless to say I didn't do business with the guy but there's an element of Truth to that and it's not a small one keep her away from these type of things.

[00:59:09] Okay, emphasize the bedrocks of our success. It's going to be training diet and sleep. Period end of story, you know, those are the Bedrock of her success same way as the bedrocks of your success. I hope that helps some of it was pretty blunt. But that's how it is. I find in training women

[00:59:31] Carl Lanore: [00:59:31] women don't want to lift for two reasons number one if they've lifted before they know that they start to get quote unquote.

[00:59:39] And they attribute that to body fat. They don't realize that muscle grows first and then body fat gets lost afterwards. So a woman who thought squatting will say, oh my God my pants fit so much tighter in the quads. I have to I'm never going to eat again. No, no, just give it some time because the muscles will grow and they will end up [01:00:00] cannibalizing the surrounding fat over time, but we did a really good show yesterday with Kristen trombetta.

[01:00:07] And it's about specific type of cardio that lowers resting heart rate and lowered lowered resting heart rate. Is that a good indicator of fitness and conditioning not Health somebody put words in my mouth yesterday and said that I that I implied that lower resting heart rate is good for health, and there's lots of people would die to die.

[01:00:27] I never said Health in the post when I posted the show and we never talked about health, but it's a great indicator of fitness and. Conditioning in people who are training and so have her listen to the yesterday show because one of the things that we discussed was a phenomenon that happens almost exclusively in women, and that is they fall in love with cardio.

[01:00:49] And as Rob just pointed out it stops working. So they do more and more and more and all of a sudden they actually start storing more fat [01:01:00] and it's counterintuitive. They're like, I don't understand this. I'm eating 600 calories a day. I'm doing three hours of cardio a day and I've got more fat around my mixtape midsection.

[01:01:08] That's right because woman's body is designed in times of. Inadequate nutrition too much activity to start to stockpile fat just in case she gets pregnant because she's going to need that fat to have a baby survive. So women have to go gently into the cardio world and and sometimes bumping it up isn't the answer bumping it down is the have a listen to to yesterday's show with Christian Christian trombetta about the right way to do cardio if you want to improve your condition.

[01:01:43] And drop body fat, it's really it's really an eye-opener. It's not what you think. Christian says like you should only be doing high intensity interval training twice a week at the most if you're a woman and and you're trying to lose body fat because anything more than that tells the body you're a [01:02:00] bad Hunter because you're not eating and you're moving a lot and we have to shut down resting with a resting metabolic rate to to make

[01:02:06] Coach Rob Regish: [01:02:06] more body fat.

[01:02:08] Yeah, it's an interesting phenomenon. I'll have to listen to that show.

[01:02:11] Carl Lanore: [01:02:11] Yeah, it's good for men to sit. So Kristen details away. So if you're one of these guys like me who seems to have a higher resting heart rate than you want to have, you know, like like a lot of us. Like I really want to have a lower resting heart rate, but and I trained hard and I do cardio but it's not getting lower.

[01:02:31] Well there is a way and it's so easy. It's boring. But there is a way to do cardio that within a few weeks. You'll start to watch your resting heart rate drop dramatically.

[01:02:42] Coach Rob Regish: [01:02:42] I need that cuz I'm one of those guys to I my resting heart rate. What higher than I would like right? Right, right. I can't figure out why

[01:02:50] Carl Lanore: [01:02:50] and and when you listen to this, you're going to think that's it.

[01:02:53] That's that's what I have to do. That's yes, that's it. That's all you have to do. It's actually so [01:03:00] counterintuitive that most people will hear it and be repelled by it. They'll think oh that can't be it. I just need to start doing it three or three extra hours a week. That's

[01:03:06] Coach Rob Regish: [01:03:06] all I can't wait to listen.

[01:03:09] That's great shows yesterday. So

[01:03:11] Carl Lanore: [01:03:11] I look we're going to take our last commercial break when we come back. We have the blueprint tip of the day. What is the blueprint him? They robbed. 

[01:03:17] Coach Rob Regish: [01:03:17] The tip of the day has to do with being uncomfortable and getting used to that.

[01:03:23] Carl Lanore: [01:03:23] I like it. I like it. If it hurts.

[01:03:25] It's probably important except catching your finger in the weight stack. That's not important. Stay tuned. We'll

[01:03:32] Coach Rob Regish: [01:03:32] be right

[01:03:32] Carl Lanore: [01:03:32] back. Welcome back to the blueprint Power Hour. 

[01:03:37] Coach Rob Regish: [01:03:37] Coach

[01:03:38] Carl Lanore: [01:03:38] give us the blueprint tip of the

[01:03:40] Coach Rob Regish: [01:03:40] day the tip of the day is are you training? For just doing something that feels comfortable.

[01:03:48] Oil, so I had a coach once he made a pretty profound statement stopped me dead in my tracks. He said reggae is you'll never get any better doing that. You said you need to be doing things to take you out of your [01:04:00] comfort zone and stay there as long as you can and so to this day his words ring true every time I visit the gym or especially right when I step on the mat in Jiu-Jitsu.

[01:04:13] So let's talk about that Jiu-Jitsu as an example because I think it perfectly illustrates at least in my case the truth. My coaches statement. I still think about it every time I step onto the mat. So let's say three years ago almost three years ago. Now I decided I wanted to learn how to fight and there was a reason for that.

[01:04:38] There was this certain person who I knew he didn't like me and he was making a lot of noise. To his friends that you know, he was going to quote unquote teach me a lesson now. He never did try anything. And what's he got face-to-face with me. He even introduced himself for the very civil handshake but still [01:05:00] right.

[01:05:01] I'm all about being prepared and what I knew was that I wasn't prepared for a fight. All right, I'd only been into my entire life right the last one happening when I was around 14 15 now, it's true and this is the little bit of a detour.  But it's an important eat or it's true that having a good bit of muscle.

[01:05:26] I think helps you avoid a lot of fights. I know that was true in my case. I saw it over and over also in the criminal world. And you can learn a lot from Criminal types. For example, you need only look at their victim list for some of the evidence criminals by and large are cowards what I mean by that is this now you tell me who are they going to assault rape or Rob one my son.

[01:05:55] Who's 13 years old a hundred fifty pounds soaking wet to [01:06:00] my wife who's 5 5 and while under 150 or me at 6 feet around, you know, 225 now coming down from 240, but still right with more muscle than the average person. You know where they're going to go after they're going to go after my wife.

[01:06:20] They're going to go after my son criminals don't want to attack someone that might put up a fight. They don't want a fair fight. They want an easy target someone who's, you know defenseless or nearly so. And Carries themselves in what I'll call a Meek fashion criminals if you really study and they can smell fear and they're drawn to it like a magnet they want nothing to do with someone who looks confident who looks alert and looks like he's capable, you know doing some damage but in today's day and age, it's also true [01:07:00] that all that.

[01:07:01] May not be enough, you know for a to defend against a determined assailant muscles are not you could be next. So I set out to make sure that at least I knew what to do if push came to shove and shove came to assault one of the first things I learned was that using power isn't always a good thing right and compared to a lot of people.

[01:07:28] I had a lot of power and I like using it. In fact though. It can be a very bad thing because as I learned the hard way using power means that if the other person knows what they're doing they can they can do a couple things one. They could use your power against you. And believe you me it can be done.

[01:07:50] The next thing I learned was that everyone has a gas tank and the more power that you use during a fight the faster you go through your gas tank. [01:08:00] Right coach Lombardi said it and it's true fatigue makes cowards of us all you use power and you better make sure that you finish the other guy off in short order because if you don't.

[01:08:12] You're going to have an empty gas tank like right quick and at that point even a substantially smaller and weaker attacker, who knows what he's doing is going to take advantage of it and finish you off early on in my Jujitsu experience as in the first night early on I got a great example of that as I rolled with a hundred fifty pound guy.

[01:08:37] Literally a hundred pounds less than me. He tapped me multiple times and six minutes of rolling and after those six minutes actually after only about three, you know, I was completely exhausted. I was out of gas. I got the because I used too much power and had two little cardiovascular conditioning.

[01:08:59] The point [01:09:00] is. I needed to get better at something that I was very uncomfortable doing cardio. Okay, whatever Iran and sprinted. I was out of breath quickly. I just can't you know, I'll just come out and say it being in a severe oxygen debt sucks.  It still does every time I do it. It's real easy to quit and say you know what?

[01:09:26] I think next time. I'll just stop here and do more next time. It's real difficult to say no. You know what I need to stay in this oxygen debt until I'm truly done done. I need to stay here. As long as I possibly can. But the truth is unless you learn how to stay in that oxygen debt. As long as you can you will never get better.

[01:09:51] It's not going to happen by osmosis that any more so than you know, you've got to lift. To build big muscles your [01:10:00] Technique can be perfect. Your math skills can be impeccable. But when you're out of gas, you're out of gas and the only way to get more gas is to one learn to conserve it more which is a skill onto itself and to stay in these extreme states of oxygen debt longer and longer.

[01:10:20] There is no other way, you know if there is and somebody's listening I'm all ears. But as far as I could see there is no other way which brings me to the gym now you may or may not desire to learn how to fight. But when was the last time you decided to get uncomfortable in the gym for a lot of guys me included?

[01:10:46] It's been a while, right it because it's human nature. If you're good at Absolute strength. Like I am you're going to want to do a lot of absolute strength work, you know, the question becomes though. What about [01:11:00] your speed strength? What about your repetition strength your work capacity all of that matters and will make you a better strength athlete for the very reason that you don't have it.

[01:11:15] We talked about Louis Simmons earlier at Westside. He discovered that raising all of those strengths quality simultaneously.  Is what broke world records and it's undeniably outperforms the typical Western periodization tapering that was in use of the time and power lifting the only way you get there though.

[01:11:42] It's to get out of your comfort zone dedicate. If you need two entire days every week to these other strength qualities, if you want if you want to be the strongest person that you can possibly be you need to do that. Okay, no [01:12:00] matter how much you despise the work. I know when I hang up and leave here.

[01:12:06] I got to go to the gym and do sleds friends. And I know it's going to suck. I hate I'm going to hate every second of it. But I also know that if I don't do it, I'm not going to get better. So here's my challenge to you. I want you to resolve today to make an honest assessment because I'll tell you this too coming up on each 50 the days.

[01:12:37] Turn the years which turn two decades real fast. And the day is coming for me and for you when you can no longer perform at your absolute best you no longer have the ability to put the work in to raise those other qualities that make you uncomfortable [01:13:00] now you need to get there. Because the window that I just described to you may sound like a long time but it is far shorter than you could ever.

[01:13:10] Imagine. Remember great things will never come from staying in your comfort zone They really won't great things will only come when you step outside of it.  And that's my TCC.

[01:13:25] Carl Lanore: [01:13:25] I tell you something. I feel like every time I go into the gym I. Push myself into some scary areas.

[01:13:34] Coach Rob Regish: [01:13:34] Yeah. Well, that's fantastic.

[01:13:37] Carl Lanore: [01:13:37] I mean and you know, I mean really the scariest area right now for me is I have to up my cardio. I really do because I'm not doing Newton. I'm not doing any cardio right now, but I feel good and you know, I'm staying lean. I'm definitely adding muscle. There's no doubt about it. I'm up to 231 pounds and it have no new body fat

[01:13:54] Coach Rob Regish: [01:13:54] at all.

[01:13:57] Carl Lanore: [01:13:57] But yeah, I you know and [01:14:00] this plays into dr. Mallin watt fees his book of doves diplomats and diabetes, which I just reran recently to bring some of the new listeners up to speed with the rest of us, but risk is very important in changing metabolic pathways. 

[01:14:20] Coach Rob Regish: [01:14:20] Yeah, it's really interesting. You use the word scary.

[01:14:24] And that's what it is. But you know, what if those butterflies are flying around your stomach periodically, you're not growing. You're not getting any better you really not. 

[01:14:36] Carl Lanore: [01:14:36] Yeah, and I know a lot of people and we all do that go into the gym and have been going into the gym for years and do exactly the same thing every workout and they look exactly the same.

[01:14:44] They have no progress on them at all. In fact, if anything, they're actually starting to look bad because as they age you really need to work a little harder and they're not. 

[01:14:57] Coach Rob Regish: [01:14:57] Yeah, and you know [01:15:00] again you said it you need to work harder. Not only do you need to work harder. You need to work harder at things that you're not good at.

[01:15:08] And that's frankly. That's a level of maturity. In your journey on physical culture. It takes it takes a take someone who has been around for a while to look in the mirror and say you know what you suck at Cardio. Yeah, so you better get busy.

[01:15:33] Carl Lanore: [01:15:33] I know II just I just looked on my on. Hot soup in Radio website and one of my Carl's quotes mems and I'm going to share it on Facebook after the show today.

[01:15:45] It says the fact that you don't want to do it means you need to do it attack attack. What you fear Embrace what repels you it means you're getting closer to your goals.

[01:15:58] Coach Rob Regish: [01:15:58] Yeah. [01:16:00] I'm

[01:16:00] Carl Lanore: [01:16:00] afraid that on Facebook right now just as a standalone members.

[01:16:04] Coach Rob Regish: [01:16:04] Yeah, it's um, it's a difficult thing to do. But if you do do it, you know, you're a five percenter and then you know what I'm saying by that 95% of the people will listen to what I just said and said, I'm just gonna keep doing what I'm doing

[01:16:21] Carl Lanore: [01:16:21] because they don't because people don't want to get out of their comfort zone.

[01:16:24] Coach Rob Regish: [01:16:24] Yeah,

[01:16:25] Carl Lanore: [01:16:25] that's exactly what it is. That's all it is. I just posted this on my wall. And the fact that you don't want to do it means you need to do it.

[01:16:37] Coach Rob Regish: [01:16:37] I say

[01:16:38] Carl Lanore: [01:16:38] and if by that great show today cuz

[01:16:40] Coach Rob Regish: [01:16:40] thank you my friend.

[01:16:42] Carl Lanore: [01:16:42] I'll talk to you next week, and we'll see you by tomorrow with more Super Mario.

[01:16:45] Hopefully will actually have a video this week yesterday's video crash. That was my fault today's video. I don't know what happened, but we'll try again I Rob take care brother.

[01:16:57] Coach Rob Regish: [01:16:57] Thanks girl.

[01:16:59] Carl Lanore: [01:16:59] See you

[01:17:21] [01:17:00] Coach Rob Regish: [01:17:21] tomorrow.