Coach Rob Regish

Listener questions are answered about training, diet, supps and drugs.

{mp3}https://dts.podtrac.com/redirect.mp3/superhumanradio.net/components/com_podcast/media/mp3s/SHR_Show_2331.mp3{title}SHR_Show_2331{end-mp3}

Download Episode SHR # 2331

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Show Notes:

[7:53] What do you make of the Hooten foundation?

• Taylor hung himself at the age of 17.
• His father, Don, blames it on the steroids that Taylor was taking.
• Don Hooten usually fails to mention that Taylor was also on Lexapro.
• Carl has an interesting input from having Don on his show in 2006.
• Hooten foundation shakes down pro sports for anti-steroid campaigns, and Don gets a percentage of that money.
• SSRI after nandrolone products can lead to dopamine shutdown.
• Seratonin could be too high and dopamine too low, and this leads to irrational decisions.

[16:35} “OMG those steroids are going to kill you! Hitler was taking them!”

[17:35] Carl speaks on steroids being a scape goat.

[23:35] Abbreviated training.

• Can be as short as 1x20 squats with a set of pullovers after.
• Full body workouts are also popular.
• - Your 1^stmovement should be a squat or deadlift type movement.
• 2^ndmovement should be a compound push.
• 3^rdshould be a compound pull
• 4^thshould be an ab movement.
• This approach eliminates junk volume and leads to better recovery.
• As you age, catabolism is more common.
• Instead of trying to send anabolism through the roof, focus on lowering catabolism.
• You end up getting diminishing returns after about 45 minutes of training.
• This approach is notslacking off. The training should be dense or intense.
• Make the whole 45 minute session count. Don’t hold back as much as you would. Instead of leaving 2 reps in reserve, perhaps leave 1 rep in reserve.
• Try to up the weight slightly each week.
• The stronger that you get, the longer it will take the CNS to recover.

[31:05] Shoulder issue prevention.

• Avoid overuse from too much benching or overhead pressing.
• The more perpendicular that your elbows are to your body, the more strain will be put on yor shoulder joint.
• If you aren’t a powerlifter, weighted dips are superior to bench.
• Pushups
• 1 arm jammer press.
• Overhead press can also lead to lower back issues.
• Try handstand pushups instead. Regress it to a handstand to begin with 
• Convict conditioning.

[36:08] Thoughts on carnivore diet?

• Rob doesn’t care for the low fiber content. That doesn’t bother Carl all that much.
• Carl and Rob discuss a concept that is eerily similar to the “Feast and Famine” concept for specific food types instead of just calories.
• Rob touches on the concept of carnivore as an elimination diet.

[46:50] Ectomorph eating 5000 kcal/ day and not gaining.

• He truly is consistently eating this.
• Eating becomes a job at this point.
• Train, eat, bathroom, sleep. Get used to it.
• Focus on becoming as strong as possible lb for lb instead of just getting bigger.
• Bodyweight training is the ideal vehicle for this, and they will keep your gains honest.

[1:00:53] Creating an insulin type effect without the use of insulin

-  Karbolyn intra workout, if you are already lean.

- Training turns on the Glut-4 pathway and increases insulin sensitivity of the muscles.

- Anabolic diet.

- Insulin mimetics instead of just GDA’s.

- Cinnamon, R Alpha-lipoic acid, and gynema sylvestre.

- Carl: Take a nap after training.

[1:07:12] Potassium supplement recommendation?

• Potassium succinate.

[1:08:13] Is creatine really the best supplement.

• Most well researched, safest supplement.
• At best it can put on around 10 lbs in 9 days.
• Once you play the ace card of creatine, it is over.
• No real advantage of loading creatine.
• Use between 5-10 grams of monohydrate with your biggest meal.
• Rob’s preferred forms of creatine: monohydrate, Kre-alkalyn, HCl.
• Stay away from: liquid creatine, ethyl-ester
• IP₆(inositol hexa-phosphate) has a synergistic benefit with creatine. 

[1:16:15] Being a better biker, and why do bikers have huge calves?

• Directly related to the workload. Biking gives thousands and thousands of reps of plantar flexion ( a lot of calf work).
• Carl talks about occupational hypertrophy- forearms grow in this manner as well (think of a bricklayer).
• Climbing hills on a bike requires strong heart and lungs as well as strong legs ( sitting with legs at 90 degrees can work the soleus, but standing while pedaling will hammer the gastrocnemius while climbing hills.).
• Pistol squats and step-ups would be helpful for bikers.
• Supplements to consider: Pre-workout (low stim). You don’t want to be taking 300+mg of caffeine before a century ride.
• N-acetyl choline precursor- CDP choline or alpha Glycerophosphoryl choline.
• Karbolyn is ideally suited for long rides because it causes a long term, steady rise in insulin.
• Make sure to include EAA’s with your karbolyn. 
• Mass Pro Synthagen is ideal for these scenarios.
• Sportlytes- electrolyte product to boost hydration and performance.

[1:24:50] Tip of the Day:  Learning to use strength power and size from the gym.

-Am I going to be able to use all of this muscle and power if push comes to shove? (fights or dangerous situations)

- Do not go looking for trouble. Bullets don’t care how much you benchpress.

- Rob takes Jiu-jitsu to learn to fight and defend himself.

- Learning to apply the strength and muscle that you develop in the gym is an art in itself. Rob goes into details as to how to use muscle to your advantage instead of relying on it completely or worse, having it work against you.

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Show Transcript

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[00:00:00] Hey, welcome back to another episode of superhuman radio. Today is Tuesday and everybody knows what Tuesday is. It's coach law already calling all blueprint Army fall in line. It's time for the blueprint Power Hour with Coach Rodriguez on the Superhuman Radio Network.

[00:00:55] How you doing? I am doing great greetings from the [00:01:00] great Northeast where it's still only 43 degrees out. Really? Yeah, it's you know, what we in a couple days I were up around 60. But April can still be chilly up here. So we're looking forward to May and everything that follows this we've had a crazy seasonal transition this year here in Louisville, Kentucky.

[00:01:21] It's just been it's been the most bizarre weather of hot and cold and hot and cold and then you get you get you got to get really cold weather for a few days you get surprised with like a 78 degree with day the next day and then it goes back and it's cold again. It's like that's crazy. Yeah, but we only have we.

[00:01:39] Seasons in Louisville, Kentucky are our winter derby summer fall. That's right. When is there be yeah, it's starting already. This weekend is the this weekend is the Thunder Over Louisville event. And that's a oh man what they've got they've got B1 bombers and they've got fighter jets and are [00:02:00] displays and then they've got boat we have boat races we have the.

[00:02:04] There's a rivalry between Ohio and and Louisville. They have their paddle boat. We have our paddle boat. They race down the river. It's two weeks of debauchery and you know what people people talk about the Mardi Gras. But this is the Civilized Mardi Gras know women are flashing you their boobs to get you to throw beads around the neck, but they're this place is filled up with handsome human beings.

[00:02:32] It's amazing. It's amazing. I've been down. I've been down the during Derby week so I know Louisville is you know, for those of you that haven't been it's probably the most fun town that you never hear of it insofar as vacations. It really is in some of the and I'll say this too. The best food and people in the world.

[00:02:54] One of the greatest Kept Secrets is is our cultural areas of this city, [00:03:00] you know, what's really funny your buddy and I want to just mention this because he's going to listen to this and he's going to say I was just talking to call about that yesterday your buddy Sean can earn. Oh, yeah yesterday and he said look, you know you and Lisa do the Derby and I said, you know we used to but now we do it like once every three or four years because it takes us three or four years to forget about right like all the chaos and all the money you spend and and then it's all over and so we're going to go out of town this year.

[00:03:29] I said probably. What he said to his mom wants to go to the derby cause she loves horses and she always wished that she had a horse and so he was just talking to me about the Derby just yesterday. It's hilarious Larry. It is unlike any other event in America. It really is in and obviously Thunder Over Louisville is right up my alley so and the drinking cut that people come here just to do the Bourbon Trail.

[00:03:52] We have a Bourbon Trail through the countryside of Kentucky that you go from one Distillery to the other and you drink [00:04:00] and that's all. Visit this Distillery drink visit that mean are all about partying here. I'll tell you that right now. Yeah, what's going on if you have a special offer right now for the audience, right?

[00:04:09] Yeah. I've actually got two big announced. Well, maybe three. The first is that after a long period of being sold out mass percentage in is now in stock at Predator nutrition.com. So for those of you are in Europe there again is your Avenue to get the absolute best. Recovery Agent I was actually getting overflow messages to Facebook like I got about six different messages from people asking me what remember I forwarded a couple of them to you.

[00:04:43] They were like, when will Predator have it again? I was like, you know, I don't even I didn't know they were out of it. Yep, they've got to think they sell out even and that's with trying to forecast, you know, Advance sales and stocking up and so forth, but the [00:05:00] long Waits over they've got it now.

[00:05:01] So that's big announcement number. Big announcement number two has to do with I call it the redheaded stepchild in my product lineup tranquility and Tranquility in for those of you that haven't tried it yet or taken the plunge. We have a great offer going on in the offer is as follows. If you go do tranquility in.com and that's spelled tran1 q u IL oh gee.

[00:05:34] Iain how you better start you're gonna have to come up with names. You can actually spell yourself, you know, right if you use code TQ. It gives you a full 20% off either a single bottle or for those of you that are into stocking up and I know a lot of you are the twin pack as well as the case of four that's already 10 and $30 off [00:06:00] respectively TQ.

[00:06:01] 20 will get you 20% off on top of that. So it's a great time to either try it or stock up on why I think Tranquility in is a very misunderstood supplement and that's why Pete more. Don't use it because we're all about hyping up revving up grinding up and we never ever balance it out with some levels of tranquility and people don't meditate.

[00:06:25] I look I'm started meditating him 20 years ago, and I don't even take the time to meditate anymore and it's such a bad. I hear those words come out of my mouth and I think well, you're the dummy but. Try quila. Jin is kind of like for those people who want to supplement that will give them a lot of the benefits of those types of nervous system balancing agents will do right and it really it contains the big feet big three curcumin rhodiola [00:07:00] and ashwagandha as well as 5-HTP and astaxanthin put it this way.

[00:07:06] I had blood work done just yesterday at my doctors and it and I got the results back already. It is a product that you really going to be glad that you've been taking when you get blood work as you can see it in your blood work. It's amazing in addition to the taking the edge off benefits. It's really a sharp product.

[00:07:25] Yeah. It's a really takes advantage of the adaptogenic process. I the first question. Come from Chris doubter. He said what do you make of Taylor? Hooton and the hooton foundation did he really die from steroids like his father claims? Yeah, this is going to be the long sad story of a father. His son who unfortunately committed suicide and the political nonsense that surrounds steroids and their evil reputation.

[00:07:59] So [00:08:00] I'm not as well versed in this is you and if I recall correctly, you actually had his dad on the show. Yeah, probably I want to say it was probably 2006 right? But but the short story is this Taylor by all accounts was a very well-liked. Promising Young baseball player in he also had a cousin I can't recall his name, but he had a cousin who played professional ball.

[00:08:25] So he was all set to make his Mark during his senior season, which unfortunately never came because a month passed his 17th birthday. He hung himself in his bedroom, which is a tragedy. Listen. I'm a father myself. I can't imagine anything. Going through anything worse than that, but there were some interesting circumstances that surrounded it.

[00:08:54] Don the story that Don will tell you is that his son was on a [00:09:00] cycle of I think Deca and some other drugs I forget which ones and that he had recently come off and was suffering from depression which ultimately led to Suicide which. Look at that. That's a that's quite a jump. Okay, no matter who has the disease depression and I say that as somebody who had who suffers from depression from time grave Robbers from depression.

[00:09:26] So it's not like I get it that they had just returned home as I understand it from a European Vacation. They spoke to Taylor in no uncertain terms that his behavior. Apparently he had some angry outbursts and attempting to steal a digital camera. I guess while on vacation that that was unacceptable and that he was grounded the next day.

[00:09:53] He asked his mother to lift that grounding and when she denied that request [00:10:00] he went upstairs use several belts. And hung himself from his door in his bedroom. So that's the story that Don hooton has publicly disclosed what he hasn't told you and that he would he almost never mentions is the fact that his son was on a drug known to cause suicide your cause not just depression, but also suicide especially in teenagers.

[00:10:30] That drug was Lexapro a drug that unfortunately, I am also very familiar with and let me say this. I was no teenager when I took it but I have never been suicidal. I was for the three weeks that I was on that poison. Okay, so I get it. I've been there I've used those same drugs. There is no doubt in my mind and there should really be no doubt in anybody's mind.

[00:10:58] That Lexapro [00:11:00] unfortunately led to his son's death and not anabolic steroids now. Don met at what I emailed on about this issue the reply back I got and I told him I said is exactly the scenario that I think happened Lexapro is to blame. Sorry to hear about your some. Nobody wishes that on a father but Lexapro is a lot more likely than steroids.

[00:11:23] Email me back and his response was are you a doctor? Yeah, right because the doctor that was familiar with my son's case said that it was due to post cycle Depression was this the doctor that told him to cease this the woman that you're talking about that he's still referring to. On my show I questioned him and he actually kind of crumbled and said well, you know, we didn't know anything about post Psychotherapy.

[00:11:53] She didn't know she didn't know anything about post Psychotherapy. Yeah, so, I don't know he didn't name the doctor [00:12:00] specifically, but listen, there's no money. in blaming, Lexapro. In fact, it'll suck money out of your life because the pharmaceutical industry to crush you and your Offspring to that and I think I agree.

[00:12:15] I think Congress even enacted a law that made it impossible to sue company drug companies. But anyway be that as it may there is money in blaming anabolic steroids, which brings me to the Taylor hooton Foundation, which is an organization that Don runs. Purportedly to. educate young athletes about the dangers of anabolic steroids, but it gets pretty lucrative.

[00:12:44] You see when among other entities you can shake down Major League Baseball for multi-million dollar contribution, really? Yo, yeah, steroid education and little another little detail Dom likes [00:13:00] to leave out. He takes a percentage of that is a salary for himself, right? So listen one more time. No father should have his son commits suicide but to profit off your son's death.

[00:13:17] In my opinion that's that is disgusting. He may well believe it's anabolic steroids. He may well have himself convinced of that. They're convenient. I don't think he does I think deep down in his soul. He knows the truth, but he can't speak it because then that would tell you that he'd have to go out look for a job then and he would want seen as disingenuous all this time, you know, you know, here's the interesting thing about that.

[00:13:40] So what people need to understand about the the introduction of an SSRI. After using any kind of nandrolone product. so whether it's whether it's deck adorable in which is a long-acting nandrolone or nandrolone [00:14:00] phenyl propionate, which is a short-acting nandrolone all nandrolone products produce a Dye Hydro version of themselves just the way dihydrotestosterone comes from.

[00:14:15] From from from testosterone die Hydro nandrolone comes from which is actually a it's I'm trying to give the the name of the actual molecule. But anyway and that has been associated with completely shutting down dopamine. In fact, I would almost bet that the reason guys get erectile dysfunction when using any amount of deca.

[00:14:40] I had the same problem. I know what it feels like. Is because it actually does interrupt dopamine production to such a date a great degree. And it also shuts down libido. It increases prolactin just like Trend ballon does so all of a sudden you have all of these hormone and neural steroids [00:15:00] shifting and then you introduce something that raises serotonin through the roof.

[00:15:06] Because after the serotonin reuptake inhibitor does it stops the absorption it keeps it out there and play so the nerves are constantly being bathed in serotonin. This guy became this kid became so emotional that that hang himself for not getting his way seem irrational. Yeah, and that's that is as good an explanation as I have heard from anyone.

[00:15:32] So but Don who doesn't deserve to keep doing what he's doing because unless he's willing to amend his original position and say okay it also the SSRI that my stupid doctor put him on also while not paying attention to some sort of post psychotherapy. I really is what led to him committing suicide.

[00:15:54] Yeah, and imagine if he had approached the situation differently and what I'm talking about here is hey, you [00:16:00] know, he sees his son starting to lift weights his son starting to put on you. No wait. I think they said his weight went from like 185 to close to 200. Imagine that if he had sat down with his son and had an open and honest discussion about the pros.

[00:16:18] And the many kinds of anabolic steroids at age 17 years, you know, that's a lot more credible message than oh my God. Those steroids are going to kill you there Hitler was taking them. You know, that's all you gotta say. That's all you got. Imagine what they're going to do to you because frankly every 17 year old that I've spoken to has seen the wisdom in the following statement at 17.

[00:16:45] Do you really think it's your hormone levels that are holding you back in terms of building muscle now? It's much more likely your make diet, you know the hours you're keeping in your training. So, you know, unfortunately it doesn't sound like that was the [00:17:00] discussion that was had and as a result throw in some god-awful drug like Lexapro and some usual teenage angst and Presto you get.

[00:17:13] So long story short. No, I do not believe steroids killed Taylor. Hooton. I die. It sounds like Don himself might have some doubts but listen profiting off somebody's death your he didn't imagine your your son's death is disgusting in my opinion and that's exactly what's going on. Hey Rob, before we go into the break.

[00:17:35] I want to give you a heads up. I just sent you an email. You need to open it and send back the complete file because for some reason the file that you sent me only has one. Question in it when I open up, but that's okay. So I want to take this a little step further and kind of get a little cerebral here for a second.

[00:17:49] Yeah. So this morning I saw a post by a well-known doctor on Facebook and he posted an article about a recent publication that [00:18:00] actually was done by machine and who's the other guy would was a Woodward. But anyway, these guys are famous for doing out of bollocks steroid studies. You Remember by scenes original research on 600 milligrams of testosterone and an Tate I know sippy innate a week, I mean he did some great snow deleterious changes in metabolic function it was really good but so.

[00:18:25] What I was going to say was that they just published another study saying, oh, we've got a study out of pollock steroids to understand the harm. They're doing two young men because of their body dysmorphia because they want they they want to look a certain way. And so these drugs are really really harmful and I'm reading this article this morning.

[00:18:44] I'm thinking myself. Wait a. Is anybody looking at the plastic surgery industry for the potential health problems from booty implants and calf implants? Is anybody looking at any of the the stuff that happens in the average plastic surgeon's [00:19:00] office sucking fat out of people their bodies that we know that that changes visceral fat storage.

[00:19:05] I mean no one it's like as soon as you stick a needle in your ass because and you say well I want to look a certain way somehow. You are crazy. What somebody will go under the knife and look like the Wildenstein woman? Like why didn't they medically intervene? Why didn't somebody intervene with?

[00:19:22] Oh, no, because if you go through the medical Orthodoxy and you get in your fix for changing the way you look that's okay. You can spend $100,000 and you can shorten your life and Destroy help but don't you dare stick a needle in your ass and use anabolic steroids because you want more muscle. I mean, it's just so it's just such nonsense.

[00:19:40] It really is and I had I had a rant on that just just because I was actually going to save that for come at me bro. But there you go. You got it today. All right, we're gonna take a quick commercial break. We'll be right back with more questions to answer stay tuned. Welcome back to. the blueprint Power Hour here on the supremum radio network, [00:20:00] so.

[00:20:02] The next question comes from Joey Lash. I really liked your answer about abbreviated training. Why is it so effective and can you give me a few more examples? Yeah, I got a lot of positive feedback on this I think because guys are are frustrated. Right? I mean at some point in your training. You will approach.

[00:20:25] What I call critical mass in so far as the anabolic or the workout rather being in anabolic response getting an embolic response from it. And for a lot of guys these two and three our workouts just aren't cutting it and so consequently, My recommendation is usually for abbreviated. And it should be unfortunately.

[00:20:51] It's the last resort for a lot of people. It really should be the first Resort even for younger folks and and so, you know, here's how it works. [00:21:00] An abbreviated workout can be something as short as one 720 rep squats. And the satellite pullovers afterwards. Okay. I've seen fantastic results from that which I'll get into a little bit later.

[00:21:17] But for most people write this a little too extreme they want something a little more robust and there are a lot of guys that like to do full body workout. So in that instance, what I recommend is your first movement being either a squat or deadlifts. Your second movement being a big compound pushing exercise like the bench or the weighted dip one compound pulling exercise such as barbell or dumbbell rows or my personal favorite chin-ups weighted chin-ups and then finishing with an AB movement given those four movements that work the entire [00:22:00] body.

[00:22:01] There's no wasted effort there. There is no additional volume that's going to work against you and that's something that's important to remember which is this. Any amount of sets and reps are always a negative insofar as your recovery. Ability is concerned you're digging a hole the issue here is we don't want the big dig too big of a hole that you can't climb out of before your next workout.

[00:22:30] Earlier, I referenced the war that's going on in your body every day between anabolism building up of tissue and catabolism tearing down. Obviously when you're young and ablism is here catabolism here. But then as you age the situation gets, you know catabolism is going to dominate. My point is everybody and their brother.

[00:22:57] Is trying to up anabolism [00:23:00] by eating more food eating more protein taking creatine taking anabolic steroids, etc. Etc. Very few people. Are working the other side of that coin which is would be to lower catabolism and nope. Nope, the reference even in the absence of more anabolic activity lowering catabolism allows anabolism to dominate the most powerful weapon you have in your Arsenal.

[00:23:32] to lower catabolism or abbreviated workout. Okay, the Russians and the bulgarians they all did studies on this. They took blood work before during and after exercise to determine that about the 45-minute Mark of an intense workout cortisol starts to dominate games didn't Lee Haney claim that that he never trained for longer than 45 minutes and look at the physique.

[00:23:59] He [00:24:00] built. Yeah, he may have I I did of course it Lee Haney said once you train for longer than 45 minutes the net result becomes less and his motto was was to stimulate not annihilate the muscle yet. Yes, that that was yes. Absolutely that permeated is thinking right, then. It should permeate your head.

[00:24:25] Think about that. Maybe he went in a couple three times in a day, but he never trained for for longer than 45 minutes because he said that catabolic hormones go through the roof and scientific research at that time and currently still shows that that's true. Right and you listen, we're not talking about slacking off here.

[00:24:43] In fact, I have trained people that have you know, they started work. They were training three days a week and two or three hours at a time you switch to 30 minute workouts. It brings down. It brings their Focus right here, right [00:25:00] and it matters what you do in the workout not how long it is but also but also psychologically things line up for you and here's why because when you know, you've got you know this workout that you've created right these movements these reps these sets that you've detailed that you're going to go perform will take you 45 minutes.

[00:25:21] You make it take you 45 minutes the reality is that. You will govern your strength output. You'll you'll get to a set and think I got two more sets after this. I'm going to stop there. But if you know, you're only going to go in there and and train hard for 30 minutes. That's all you got to be there for you will actually put out a lot more Force because on the back of your mind, you're not going man.

[00:25:43] I got two more sets of these to do I can you know Crush myself right here. Yeah, yes and just a couple more things to close. I mentioned before about an entire workout, maybe being a 20 reps set of squats and and breathing pullovers and guys you like Mandy, you know, is that [00:26:00] really enough? Well, let's think about this.

[00:26:02] I think we can agree that even for older folks adding 5 pounds a week is doable. Okay, even if it took you 40 weeks. Still less than a year. You would add a hundred pounds to that big barbell lift. So you tell me when your squat goes from 200 422 304 20 you think you're going to be carrying more muscle absolutely hundred percent.

[00:26:29] It has nothing to do with the length of the workout. It's got everything to do with what you do during that workout. So that's it, you know in a nutshell abbreviated training give it a shot. The last point. I wanted to make again. We're not talking about slacking off that person. I was working out three times a week for two three hours at a time.

[00:26:50] He can now work out for 5 hours a week because he keeps his work out duration to 30 to 40 minutes and that is not that's the part of the that's [00:27:00] the part of recovery. That you can't control once you make those deep inroads into the nervous system. Once you deplete those neurotransmitters, they have you can't speed them up by taking an extra.

[00:27:13] Are you a growth hormone or or any type of. Right, the recovery of the nervous system is the thing that limits your ability to go in and train hard every single time. And so when you don't make deep inroads in every workout you end up training harder in the long run. Let's let's let's go to another question here.

[00:27:31] This one comes from Joe Leduc. LED you see I hope it's Leduc. I'm running into issues with my shoulders. Although they're not quote unquote hurt. They do feel like they're moving in that direction any pointers. Yeah, so you can go anywhere in the world any gym in the world the most prevalent injuries or shoulder injuries.

[00:28:00] [00:27:59] Mostly fat has to do with overuse too much bench pressing too much. Incline President Truman the whole nine yards. It just it really screws up the shoulder and I say that in now think about this the two biggest offenders are the bench press and the overhead press notice where my elbows are 90 degrees out from the body.

[00:28:24] That is a very weak. And dangerous position and we make it worse by piling hundreds and hundreds of extra pounds on it. And the proof of that is when you are walking along and you trip and fall forward. You don't splay your elbows out to catch yourself. You tuck them in right where the wrist the oboe in the shoulder are all in line.

[00:28:51] So it makes sense to. Your big compound lifts after that that motion where where you're actually strongest. Yeah. [00:29:00] Yeah, right, you know cuz that was brilliant. I remember one time you came on the show and you would like if you want to find your groove in the bench, press get a broom handle get on the bench and Arc from the back to the front until it feels weightless.

[00:29:13] Oh, yeah, there's no way yeah, that's your groove. That's where you're going to be strongest that was brilliant. Right and and I would further tell you, you know, if you're not a powerlifter the heavy weighted dip is a superior movement to the bench, press for the reason that you're moving the body and the way through space simultaneously and your pecs and shoulders are stronger.

[00:29:35] They're right once again, right and consequently their stronger. So. It becomes a question of what other movements can I do besides the bench, press and the overhead press well again heavy way to dip is a great one push-ups with the elbows tucked in or another great exercise guys will say I will I can do a million.

[00:29:59] Okay [00:30:00] do it with one arm or do them with your feet up white wall, put some weight on you, right or if you just don't want to do bodyweight stuff. The one arm barbell Jammer press is another movement that keeps the wrist shoulder and elbow in line. So and then finally, you know guys are like man, what about overhead pressing?

[00:30:20] Well, look overhead pressing is a great great movement, but it still suffers from the elbows out syndrome as I like to call it and and and the Really the real area that guy's hurt themselves with overhead pressing Believe It or Not isn't their lower back. Because in ordering a they're coming off their chest, right?

[00:30:42] You got to arch your back far enough. So you don't hit yourself in the chin as you coming up with the bar and guess what all these guys end up with lower back problems. Yeah, and and so the the better movement in that case would be handstand shoulder presses. Which [00:31:00] okay. Most people are not going to be able to do them when they first try it, but you know where there's a there's a.

[00:31:07] A will there's a way right? So the best way to learn that movement frankly is first just kicking up into a handstand against the wall and building up to being able to hold that for a minute and then. Go through a series of progressions, which look the book convict conditioning is obviously highly recommended.

[00:31:30] However the steps in that series I think can be improved upon meaning. I went out to Walmart. I bought those interlocking foam mats for. Through a quarter inch high which is perfect. You stack 10 or 12 of them up you touch your head to it you build up the seven to ten reps next week you slide out one map every week just take out one map pretty soon.

[00:31:59] You'll be [00:32:00] there doing handstand shoulder presses which anybody who knows anything about strength training knows. You need the strength of a Silverback Gorilla to pull those off and then if you want to get further into it, you can buy a pair of handles which will increase the range of motion. But you know, easy easy and Steady As She Goes as I like to say start with the hand stands for time.

[00:32:25] We're getting we're getting questions out in the in the viewing audience. So we're going to answer one of those now before we go into our next break. Yeah, and then we'll get Marcus's question on the way down the road a little bit more of the show. So Sean Buffington says, what are your thoughts on the carnivore diet?

[00:32:44] I don't know that I'm totally familiar with that one. Dr. Shaun Baker really breathe life into this. And popularized it but the reality is it's been it's been around before I want to say stuff Onsen [00:33:00] did a lot of his research on what is basically a carnivore diet of meat only diet back in the. I think it was in the 50s.

[00:33:08] Yeah, it was in the 50s. Well, so I mean it's been around for a while now. Have you not so you haven't heard anything about it recently like people. No, I don't. I mean, I don't know the particular I've heard of it, but I don't know what the particulars are. And so it's difficult for me to comment.

[00:33:25] It's just it's just a meat only diet. No vegetables. No fruit. Obviously, no grains. No one should be to bring people shouldn't be eating grains in any large quantity at all. But yeah, it's just it's just a read-only die. Yeah, no fiber. That one's a little hard for me to stop. It's not for me. I mean, you don't need fiber.

[00:33:43] You don't need fine. And you just have to look at the longevity of people who have had colonoscopies because they have to be on a low residue diet. They can't have any fiber and they they don't have any malnutrition issues with that disease at all. Well, well, well, I thought I [00:34:00] would bow to that reality.

[00:34:01] Then listen, I think meat is fantastic. I think humans are. Absolutely mint tea me and but I don't think I don't think I don't think it's the way we've eaten through Evolution. It's not yeah, you're probably right. I mean, we're look what creep we're creatures of accessibility and and Fortune, you know, if We Came Upon a field of fresh lettuce wild lettuce, you know, we were going to we were going to be vegans for a couple days because it was that that was just easier.

[00:34:34] Because I were genetically predisposed to conserve energy while Gathering food. And so, you know, the thing that we would have done was be opportunistic. Oh, wow. We just killed a buffalo will probably eat buffalo for the next four frigging days. You know, that's it. That's it, but it's not like, you know, they went.

[00:34:55] Wow, we can't find any Buffalo and all we have is this [00:35:00] is this fruit over here, but we're not going to eat that because we have to eat buffalo. They ate the fruit for four days. Yeah. Yeah, you know, all right, and so human beings would be I guess what you call on divorce, right? But we are we're absolutely omnivores and but I know.

[00:35:17] You know, what? Do you think thing Rob about the carnivore diet is it's actually the same thing about the vegan diet. It's same thing about the keto diet to some degree when people go from eating shit. I had to use the word to emphasize how I feel about it and then all of a sudden they just go to eating lettuce or just go eat a steak or just go to eating, you know, fatty bacon the universe of things they cut out.

[00:35:46] That's why they feel good. Yeah, right, but they can't sustain that for lifelong because then they will develop nutrient deficiencies at some point in time. Well, I do think it makes a lot of sense in that what you just mentioned, you know, if [00:36:00] you're going to find if you're going to truly find which foods your body does well with and which it doesn't may be allergic to you would start right obviously by his starting with one food.

[00:36:12] And then subsequently adding foods to see what they did. So from that perspective. I think it makes a lot of sense. Yeah. Yeah. Okay. So we are going to take a break and when we come back, we have lots of questions. We have a couple more questions in the viewing audience. You're listening to the blueprint pal our brought to you by coach Rob register.com.

[00:36:32] Go there today be stronger tomorrow. It's that simple. What are you waiting for? Come on, get going.

[00:36:41] Welcome back. Look look how pretty lister's by the scene be jumping up during that last segment. I was doing so to check on our newest addition to the family here. Haha. Look look, look, you'll never have to go. You'll never have to wash your ears again. [00:37:00] Molly is a three month old Golden Retriever that my wife fell in love with and brought her home.

[00:37:08] So yeah, we welcome her here and she's going to be Ginger Ginger. We have a 13 year old golden, but they're they're getting along swimmingly. Yeah, I love dogs. Rob sends me pictures of his new dogs. I sent Rob pictures of my new guns. Ha ha ha Rob's like we got a new golden retriever. You got to see a beautiful.

[00:37:35] She's he said to be a CO pictured like oh my God. She's so beautiful. Hey, did you see this new? 44 magnum? I bought look what it did to my hand when I shot it ha ha ha. It's a beautiful gun. Holy crap. So I got IM I plan on hunting bear with that gun. And so I want to make sure I have a strong enough round.

[00:37:55] So there's a company called buffalo boy. That makes a 44 Magnum [00:38:00] round. Yeah and 340 grain and weight, but it's made out of a very very hard metal as opposed to lead. It's called a hard cast and the gun is devastating. You could actually hunt grizzly bear with the handgun if you want to thanks to those rounds.

[00:38:18] That's saying a lot because one of those animals charge easy boy, you need something right put you know, you know what ballistic gel is that they use to simulate like going through a person's body. No, so there's this thing called ballistic. Gel. It's like jello. It's like you know it but it's hard and so they shoot bullets into because it shows that how the power is dissipated and then you can get a feel for how it would react in a.

[00:38:43] Right, and these Buffalo Bore they go through like 28 inches of ballistic. Gel. So like they literally have been known to go completely through a grizzly bear. Like there's not that you have to be worried about who's behind the [00:39:00] grizzly bear for and when you use these. Wow, I know that and that's why my you see the picture of my hand.

[00:39:05] It's all bloody. Yeah. Yeah. Now you know what? So what are the guys at the range the other day was like wow, can I shoot that? I said sure I said he put this glove on he goes. Oh, no, I don't need a glove because he's actually one of the the the attendance there, I swear to God he took three shots in it.

[00:39:19] He goes what kind of 44 is of these? He goes his head was bleeding. His hand was bleeding. He goes. Let me get some alcohol. I wipe the blood off you got ice is not. Okay. It's okay. Don't worry about it. That's power. Yeah, it is. So anyway, Larry. Pho L. I'm a really I'm really skinny what you'd call A Classic ectomorph.

[00:39:37] I'm eating 5,000 calories a day what I know that's enough but I still have a really hard time packing on pounds. How do I circumvent this or at least get my blood my body to respond? I'm I'm staggered by this. I can't imagine anybody eating 5,000 calories a day and not at least putting [00:40:00] on. Yeah.

[00:40:02] Yeah. Well, I'll tell you I came from this end of the spectrum. So I well know about what he's going through and yes, it seems at times that you can eat, you know enough food for three people and you still don't put on weight but everybody but he's really eating 5000 calories every single day day in and day out.

[00:40:23] Yeah, I talked to him a little more extensively on email and he sent me his diet. So he's eating 5,000 calories a day. Wow. Yeah. Yeah and consistently, right. I mean it's one thing for someone to go out one day and binge on Pizza whatever and hit 5,000 calories a day. It is quite another to do that day in and day out eating becomes frankly a job.

[00:40:50] A job and you know, I used to set my wrist watch every two and a half hours and it would go off and I would just look at food and I'd be [00:41:00] like, oh God, but I would I would force feed which in retrospect. We didn't you drink corn oil for a while to get the calories in. Two cups of do W. Dude, you cannot tell me that you did not have explosive diarrhea on the nights that you use corn oil.

[00:41:17] I'm sorry. I'm not buying you but I don't know that those are some hard calories they to get man some hard cash. I tried to spare your listeners. Ha ha ha retail, but believe it or not. Your body will get used to it to a certain extent. But yes for a week there. You're going to you're going to know where all the bath wine and you know, what if you go if you interview powerlifters and you if you were to follow them around in their lives, what you'll find out is they train they eat they spend time in the bathroom and they sleep.

[00:41:51] Those are the four major time expenses and their lives. I mean, you know, Eddie Hall was eating 15,000 calories a day. He said neck stood next to eating. [00:42:00] Pooping. He said, you know, he didn't even he I think I don't think he trained for as long as he pooped in a day now, I could be exaggerating that but I did read an article about him that somebody did and it was astonishing.

[00:42:11] I remember that cycle. Well what you just said, they're trained eat bathroom sleep their pain bathroom sleep. So I mentioned they came from that end of the spectrum at 15 years old. I was 6 feet tall. I stopped growing then by the way, but that's neither here nor there. I was 6 feet tall. a hundred and forty three pounds and those numbers are burned into my brain because.

[00:42:39] I wanted nothing more than to build big muscles and to take up as much space on this planet as I possibly could so I set a goal for myself of 250 pounds. It's a goal that I achieved at age 25. I do not regret doing it for [00:43:00] reasons. I'll get into later, but I want you to consider something else something that.

[00:43:08] I did not consider at the time because you know at all all the other signs were pointing to you need to take up a lot of space you need to get as big as possible and as fast as possible what I did not consider and what I would like you to consider is instead of being as big as possible becoming as strong as you can pound for pound than anyone else and.

[00:43:36] You know looking back that would have suited my physiology much better. What do you what do you think? What do you good? So what do you use as the strength equation portion? But just tally up your daily work loads, you know reps times pounds over a period of time. I'm training harder, but I haven't gained any more body mass.

[00:43:55] So I'm actually becoming Stronger pound-for-pound Yeah. [00:44:00] So in other words you keep very close tabs on your way. Now it may well increase right it look if you get stronger you're sending the message to your muscles to get bigger if n becomes a function of having enough food and getting enough sleep, but yes when it comes to being pound-for-pound as strong as you can.

[00:44:20] The game is really making. Strength gains by Leaps and Bounds which you can with various systems without putting on a ton of body weight. And again, I'll get back to bodyweight training as the ideal vehicle for that because and this is why you should keep chin-ups in your in your lineup regardless of your goal.

[00:44:44] You can put 20 pounds on. but if it's 20 pounds of fat or even 10 pounds of fat. Four five it's going to work against you in things like chin-ups and it will show up by quick keep stuff like that. [00:45:00] Keep you honest. If you are honest, you know guys have notoriously like I put on 15 pounds last month and you look at them and you go yeah, Captain Crunch.

[00:45:10] Yeah. I got it. You got it Captain Crunch Jones, right? Yeah back when I was doing it my entire demeanor. For the day or the week or the month could be traced back to what my daily way in was if I put on a couple pounds I was happy camper. I was in it. It did not matter and we're in fact that if a guy out of a sage physical culture has had come to you and said yeah, but it's not muscle you'd be like dude man.

[00:45:41] Don't rape. Don't don't don't try to kill my buzz. Okay, I put on 15 pounds. I don't care if it was muscle. I don't care, right? Right. And so, you know, we're talking about putting weight on a rake into my mind. Anyway, it was good way. And I live by this and you [00:46:00] know, I put on after X amount of over feeding your body becomes less Adept at steering those calories toward muscle and more Adept at steering those calories towards fat.

[00:46:13] So even if my waistline increase an inch two inches three inches four inches, I ration that it was still an increase and your school and your squat would be more stable now because now you have you have a wider base the stupid stuff. We tell ourselves right know that that sounds funny, but there's an element of Truth in the fact that you can put three inches on your waist and it'll help your squad.

[00:46:41] For your dead lift. Yeah, because because it's actually called tissue leverage. So like if your belly starts to hit your inner thighs as you're coming down that actually will support help you get out of the hole and that's why the power lifters who do exclusively [00:47:00] gear type lifting where they wearing shirts and they wearing, you know, all the stuff they don't mind the fat because it actually helps them handle the weight better.

[00:47:11] Yeah, and so there is an element of Truth in that but I would tell you from a more authentic perspective. It's another good reason to keep body weight work in Your Arsenal if you're 25 years old 25 percent of your exercises or movements should be body weight moves again to keep yourself honest, you know, if you're losing reps on the chin up.

[00:47:35] And the push-up and the handstand push-up then you're fooling yourself. Basically if building muscle is your ultimate goal. So looking back. I would have done it a little bit differently and would have been this. I would have eaten a lot. I would have eaten a ton this much as I could but I would have invested what 30 [00:48:00] cents in a tape measure and that tape measure would go around my week my waist rather weekly every day every week or every two weeks.

[00:48:10] And as soon as I increase in Incheon the waistline, I would have cut back on the food which. Actually has a benefit to it which is your body will go back to after a period of being on Lower calories. It will go back.

[00:48:30] Oh is internet glitch. Rob can you hear me? Rob if you can hear me the last thing we actually heard was it can go back. I don't want to take a break right now because we have too many questions backing up here. Come on, Rob. Come on. You can do it come back from the other side Rob come back from the other side.

[00:48:53] Come on, shoot. Rob I think you lost internet [00:49:00] connectivity. I've no choice folks. I have to take a break. We'll get him back. Stay tuned. Welcome back. So Rob when you disappear? I kept saying rob come back come back from the other side Rob and your face was just frozen there. It was funny. Yeah, you had to be here.

[00:49:18] But you are you want to pick up and finish that that comment, you know, the only thing I was going to say is if you take my advice, especially on the body weight stuff by yourself a copy of convict condition. And work it not at the expense of your weight training movements, but again age just it if you're 28 years old Twenty Eight percent body weight movements.

[00:49:42] It will serve you well, and I think especially so in this instance where he's an extreme up two more. The next question comes from a live viewer and that is Marcus. Mai gerd measured he said last week you talked about Milos are save taking [00:50:00] insulin before training and then taking carbs and amino acids during training.

[00:50:03] Do you think we can create a similar but weaker effect with insulin mimetic supplements like fenugreek? The short answer to your question is maybe but I'm not thinking. Along the lines of glucose dispose Allegiance as much as I'm thinking insulin Alex. Well flooding the body with high molecular weight modified starches AKA pure car.

[00:50:32] I think our Bolin Alfie EFX. Dr. Gilley nice product, right that is particularly effective if you're already lean, you know having. Anywhere between 25 and 75 grams of that during the workout can do some pretty amazing things. I think at the and in fact, I think you were [00:51:00] reusing it with Thrive weren't you?

[00:51:01] Yes, I was. Yeah. Yeah. So, you know can we re can we harness the power of insulin to you know? Greater grow muscle tissue and loose fat and I think the answer to that is yes. I think the best diet for that is the anabolic diet by dr. Morrow dipasquale. I think pure carbon is probably the best carbohydrate intra workout to use for that purpose and.

[00:51:28] I do think certain glucose disposal agents such as for him and that but not you don't want glucose disposal ages because what glucose is supposedly just do is get the glucose out of your body you want that glucose to be shuttled into muscle. So you really want mimetics you want something that's going to mimic.

[00:51:48] Like Mike, you know, so I mean like cinnamon mimics insulin alpha lipoic. Our alpha lipoic acid is an insulin medic you'd want you'd really want those because you want because you want to [00:52:00] create an environment like you just injected insulin, right? And and yes, I would tell you that in terms of seeing what get on the scale and muscle fullness learning how to manipulate your own insulin.

[00:52:16] Is as powerful in my opinion if not more so than testosterone growth hormone whole nine yards. And so it's an excellent question the short answer to your question is yes. But it would be a multi-pronged approach. It would be the diet. It would be the glucose just and a few other twists. Yeah, I think there's a lot of Merit you don't you know, what one of those other twists could be too and I've actually had this conversation with the Dell Musa and while he doesn't believe it would produce much desirable results.

[00:52:51] I tend to think it's worth experimenting with and that is this if you were to. Take a nap immediately after your post workout [00:53:00] meal. So what we what we do know is this that when you eat a meal and you move around it actually will correct insulin resistance because. It helps to burn up which is basically another form of disposal the glucose.

[00:53:18] So theoretically when you eat and sit still after a meal, especially if there's any significant carbohydrate load in it, then your body acts like an insulin pump and pumps out a lot more insulin to get the blood sugar level down. Because you're not burning the sugar off by moving around and so I've always pondered the idea of what would it be what would happen now?

[00:53:41] I can't guarantee you wouldn't put on body fat to and I don't think people take insulin. They know they can put on body fat. That's why they take a certain amount of carbohydrates and not just well, I'll just eat all the carbs. I want I'm using. Yeah, but I think that if taking a nap immediately after training hard [00:54:00] having a meal and then taking like a 30-minute nap.

[00:54:02] I have a funny feeling that that will put on muscle. Yeah, and again that that's using a fundamental right rest and slight to your to your advantage the final thing. I'll say you need it triggered my memory for my blueprint bullet and subscribers next month. I. I have found you an ingredient that is really going to help perhaps more so than any of the ones mentioned that you did insofar as a insulin mimetic and pushing.

[00:54:40] Certain ingredients into the muscle cell. I used very effectively back in 2010 almost here's gonna it disappeared from the market. I found it in a place that would be available to everyone but most will not be looking who who [00:55:00] is the author of convict conditioning John Peaks wants to know. The author of convict conditioning is Paul Wade wa d e there are several now if he has combat conditioning one two, and three you want the original the.

[00:55:17] As a base for everything else. There's a lot of controversy as to who is he a real person is he not he's not exactly putting photos of himself out there. Well, especially if he was in jail, and he learned how to do this in jail. He may not want to come out and say yeah, that's me. The guy that was in jail, you know, right, you know, the guy that's now peddling these.

[00:55:37] Jailhouse secrets to the world. All right, I'm some some of his former cellmates might take exception to that. Yeah, let's answer John Peaks other question, then we'll move back to the quite and by the way, for those of you who want to have your questions sent in ahead of time. What's the best email address they can send it to to reach you directly Rob [00:56:00] directly.

[00:56:00] You can send them to register Rob. At gmail.com. Okay. So there you go. So you can send your questions to the to to him there and he'll get them fast faster. So thoughts on potassium supplementing which kind and effective doses. In the past. I very effectively used potassium. I think it's Susan 8.

[00:56:24] You're sucking. Yeah succinate. Yeah. Yeah that has been a very effective form for me. He brings up a very good example in something you touched on a few weeks ago. You know, what's one of the things that anabolic steroids do so effectively. They change levels of electrolytes into my muscle tissue.

[00:56:44] Yeah, right. That's how that's how they influence. Yes, that's how they influence strength through through through mediation and attenuation of of osmotic processes between minerals in the muscle film, right? [00:57:00] So great question and he says thanks. Okay. So now we go back to these questions here. I so the next question comes from Michael heck strand.

[00:57:12] He says what's your opinion of creatine? Is it really the best supplement for muscle growth? That's legal. Anyway looked at from a purely scientific perspective. And in many cases a practical real-world perspective there really can be no doubt. That creatine is the most well researched. Safe nutritional supplement that will put on size and strength now there are a few qualifiers and I want everybody to know this and consider it.

[00:57:50] Creatine at Best in in someone with a lot of muscle tissue can add I put on 10 pounds in 9 [00:58:00] days. Okay, and yes, it was almost all in the muscle not too much spilled over right into subcutaneous water and that sort of thing now you will read stories and I think they're just that stories about people who put on 15 or 20 pounds with creatine.

[00:58:20] I don't think even in the most heavily muscled person. You're going to put that much on usually. When you see those kind of claims, the creatine is accompanied by 75 grams of dextrose, which is going to have you hold a lot of water obviously and it's not the healthiest carb that you can take in. I also want you to consider the fact that once you play that Ace card.

[00:58:48] It's done. So meaning, you know, I have a lot of kids have come to me in the first three months of weight training and they're already on Creatine some of them before they even set [00:59:00] foot in the gym. Okay, that is not when you want to play your Ace card 10 pounds is chump change. Compared to the 50 plus you can put on with proper training and diet over, you know, the first several several 5-10 years of training.

[00:59:21] I'm not saying you need to wait 5 to 10 years, but I will tell you this in the individuals that I trained they have to get I tell them they have to gain a minimum of 15 pounds of muscle tissue more likely 20 before I think it's okay to play the creatine car. Okay. Now is there any real real advantage to loading?

[00:59:43] Because a lot of good research came out early on saying 5 to 10 grams a day takes longer to build up the muscle creatine levels, but you don't have the risk of stomach distress and too much subcutaneous water accumulation and and taxing the [01:00:00] kidneys if there's any real role that in there. Yep, the short answer to your question is no, you know after I tried it eight ways to Sunday loading not loading down to as low as 3 grams of creatine mono a day.

[01:00:16] I feel honestly that the best policy is. Between five and 10 grams with your biggest meal of the day and then just leave it at that, you know to to shower to attempt to shower yourself with 20 30 40 grams of creatine monohydrate after the first couple days. It results in a lot of creatine going down the toilet bowl well and it increases creatine 9.

[01:00:44] Levels in the blood which are not the greatest thing in the world. Even if it's not taxing your kidneys. It's it becomes a waste product and you got a lot of it running around your body, right? Which brings me to the various forms of creatine and there are [01:01:00] many leave it at that. I'm going to give you the three.

[01:01:04] I think that work best first is creatine monohydrate plain creatine powder. It seems to work for just about you know, Everybody. All right, right. Yeah and you can pick up a kilo for 20 bucks me come on. It's you know, that's hard to beat from a price to benefit perspective. However, not everyone.

[01:01:24] Likes that heavy water game that creatine mono will give you especially early on and in that event. There are two other forms of creatine that I really liked. The first is criança Le docteur galini's product important to point out that Cree alkaline is creatine monohydrate just pH buffered such that it's a lot more effectively used by your system how effectively.

[01:01:52] In practice 500 milligrams of Korea alkaline equals 5 grams of creatine mono glean creatine [01:02:00] model the other form of creatine that is very efficient is creatine hydrochloride. I use that in progenitor. And I had a pretty hefty dose. So, you know, what are the equivalencies there? Well, if you're taking in a gram that's equal to about 10 grams of creatine model.

[01:02:20] It's just that much more effectively absorbed and the science is starting to catch up. Now. I saw on my recommendation of creatine hydrochloride. It doesn't make it, you know Head and Shoulders above creatine monohydrate. All these two forms do is make it much more. And I took I took creatine HCL back in the days.

[01:02:42] When one fast 400 was still selling it in bulk. Oh, yeah, and it by far it's the worst tasting of all the creatine's I mean, it's got like this it almost tastes like creatine that was soaked in ether for a while. Yes. Yes, and that's why it's in capsules and pro chat and dress, but you [01:03:00] bring up a good point the one form of creatine.

[01:03:03] I'd really cost you your a couple forms to stay we're going to say phosphate aren't you know in any creatine in the liquid? Yeah, right has been shown. Yeah, I can't even imagine as anybody still producing liquid creatine because it turns the creatine on the Shelf before you even get to take it. I mean, it's just so rude.

[01:03:22] Remember that cherry flavored one it with the eyedropper. Oh, you'll need a couple drops of it. Oh my God, what a waste of money. That was it was crazy. It was about the time you bought it. It was a hundred percent creatinine. Yeah, right. The other forms is definitely steer clear of I don't know if they still make it creatine ethyl Ester.

[01:03:42] Yeah, I think that too. I took that too. You know that's been shown to be pretty much worse than no creatine at all. There is still I have seen some places trying to offload it at bargain-basement prices do not be fooled. It's lousy stuff stick [01:04:00] with creatine mono kre-alkalyn or creatine hydrochloride and the I took creatine phosphate once Patrick Arnold makes it actually he sells it exclusively to.

[01:04:14] Medical industry because there's a reason that they use creatine in the only creatine that they use because it was in a study was this phosphate form interested gave me explosive diarrhea. I could take every time I took it I couldn't I couldn't train after that. Yeah, there is Merit and taking creatine with phosphates and one idea there for people that are interested is a product called an acetyl hexyl phosphate AKA ip6.

[01:04:43] I can take you know has the necessary phosphates in does a magnificent take it with your creatine. Yeah does a magnificent job squelching lactic acid everything that beta alanine is known for IPv6 will do faster [01:05:00] much faster. Only alert. Yeah, like the first time you take it. It is more expensive but sounds worth it.

[01:05:07] Sounds worth trying Robert Eaton says I'm really getting into biking it since it's intense, but all the same time takes a truckload of cardio heart and lungs. I got it got me thinking though. You know that commercial for Geico the one with the biker with the huge calves. What can I do to be a better biker?

[01:05:30] And why do all bikers or most have yuge cab? Have you seen that commercial? Yeah, it's hilarious. Yeah, so it's kind of a tip of the hat to the fact that almost every cyclist long-distance that you'll come across has a pretty damn good set of calves. Then I have to believe that's directly related to the work load how many thousands and thousands of quote-unquote reps right from pedaling up hills and that sort of thing.

[01:05:59] I actually I [01:06:00] actually started calling. Back in 2006. I talked about it on one of my earlier shows and I started calling it occupational hypertrophy. And I told I told the story about Joe Campbell right when I was a kid. I worked at Aqueduct Racetrack. Joe Cabot was a farrier. He was a blacksmith.

[01:06:19] And Joe Campbell had a right forearm that looked like Popeyes forearm and he had a left for him. That was like a little twig of an arm. In fact, it was such a dramatic difference that almost look like he was born with an abnormality, but he wasn't from swinging that hammer and and wrapping horseshoe plates into place thousands of times a day.

[01:06:47] For 30 years. He had a frigging forearm that looked like he could have put an anchor on it will look like Popeyes forearm and that's what I thought about. I talk about occupational hypertrophy. I'll challenge you to do this one. Look at [01:07:00] the average person who's been driving a car for 30 years there.

[01:07:05] Right calf is always bigger than the left calf. Always why break guess pedal bake. Guess what the other left leg just sits there just sit. Yeah that check it out occupational Viper tree. It's about as good an explanation as I've heard tell me this at the same time. I will not claim to be the quote unquote expert on long-distance cycling what I can tell you.

[01:07:32] Is that much like weight training your training in your diet? And your rest are going to be the primary drivers from becoming a better biker now? I have also gleaned a few things from John Drake the CEO at muscle and Sport Science straight on down, Athens, Georgia. He is he still lift weights, but he got into hardcore biking about 10 years ago.

[01:07:59] And I mean we're [01:08:00] talking about Century rides, right literally Hundred Mile rides, and we're not talking just. Flat straight away. So we're talking about hills and some awful big ones in some cases. So this obviously takes two things a Primo set of heart and lungs but also damn strong legs and really in you know, strong your whole body needs to be strong to take those Hills and stay on that bike and and manage all of the, you know hundreds of thousands probably the.

[01:08:33] Actions reactions to keep that bike moving. From a supplementation, but what do I ask your opinion? If something doesn't it make sense that things like squats single layer a pistol squats weighted squats and also even leg pressing and single leg and double leg leg pressing especially for bikers single leg stuff squats pistol squats and [01:09:00] and single leg leg presses that has to be so important to have those.

[01:09:04] Upper legs be so massive because Yugi it's one leg at a Time Boom Boom Boom. When you're going up a hill, it's one leg at a time, right? Yeah. Yeah, I mean things like step ups and pistols think about it logically whether you're biking or running you're pushing off on one leg over and over and over.

[01:09:24] So the more depth you are at that skill in the more strength you have in your squats or step UPS or what have you. You know, the more power you're going to be able to generate the faster. You're going to be able to go the faster. You're going to finish that race. I would about to get back to right Rob because they when you're when you're really pumping you hold onto those handlebars you're pulling those handlebars towards you while you're driving the pedals behind you.

[01:09:51] Every muscle in the body. Yeah in a very different way than other sports and if you don't believe that take a mountain bike out some weekend and [01:10:00] really push yourself you'll see what I'm talking about from a supplementation perspective from what I gather bikers are not as heavily supplement oriented as we are strength athletes.

[01:10:12] I don't think anybody is but. the. Compounds that they find useful are as follows number one, they will benefit from a pre-workout to however that is an entirely different animal than what weightlifters take before their workouts in specifically what I mean is it is a by Design low stimulant. Um type of product in look, let's be honest.

[01:10:42] Most of them were caffeine you start taking in 300 or more grams or milligrams of caffeine out of whack and you go on one of those Century rides, even if you're drinking plenty of water and what have you you're risking. Okay, so [01:11:00] that's one if you wanted he makes a product called burn it up. That is excellent in that regard.

[01:11:06] If you want to do it yourself Model A simple caffeine tab of 200 or even 100 milligrams and then and acetylcholine precursor such as CDP choline or Alpha GPC. Those two are excellent. Now, let's talk about what to bring with you during the ride a lot of guys drink, but unfortunately what they drink is all too often just add extra sugar drink.

[01:11:38] It's not you know, it may help you for that next 30 minutes your blood sugar's up here, but you're going to pay for it down here and we're talking about. Literally ride cycle for a hundred miles. So clearly you need something above and beyond and in that regard, I would tell you that karbolyn again likewise is ideally suited for these rides because [01:12:00] yes, it causes a rise in insulin, but that is all that is a very steady long-term rise and fall one thing that bikers don't do well is pair that carbohydrate of choice with.

[01:12:15] A product that contains the essential amino acids a ride of a hundred miles up and down Hills is going to leave you just as if not more so sore than a weight training workout. They do really well with Cynthia jump why well, two things one. It provides all of the necessary essential amino acids whether you know scooting along but also huge levels of ATP.

[01:12:44] It doesn't though without creatine which means no Waterway, which works against you when you're going up hills. Okay, the final product. I think that bikers will benefit from is a product called sport legs. [01:13:00] He sells this product there as well. I have not used it but my understanding much like our earlier conversation, it's electrolytes.

[01:13:10] And a particularly Savvy blend of those electrolytes that boost performance during a ride. So that would be my summary on becoming a better biker its fundamentals plus those elements of supplementation that I just eat you and we have no more commercial breaks or music to run so we can go right into the blueprint tip of the day.

[01:13:33] What is. Let me look ha ha ha my note somewhere on this. Sorry about that. I mean to surprise you but you know, that's okay walk you that first time when I ended up taking a break like 10 minutes early. Oh, yes. Okay. So the tip of the day is this. learning to use all of that strength and power and size that we develop in the gym.

[01:13:56] So it goes a little like this. My [01:14:00] first and most intense love will always be weight. It it is what I have done for almost 35 years. It is what I have poured my heart soul and wallet into and will continue to do so because I think the benefits that you derive from it are greater than any other single form of exercise or what have you that you can engage in so that will always be number one.

[01:14:28] But one thing always not at me and it was this.

[01:14:34] Am I going to be able to use all this muscle and power if it gets down to the real bottom line in Maya my mind, which is a fight. Now let me say that. I've only been at two fights in my life. We're not talking about going looking for a fight because that's a very dangerous game today. Most people carry knives.

[01:14:55] Some people carry guns. Some of these people are walking around [01:15:00] looking to stab or shoot someone. That could be you so forget about bucking up against some per some guy that looked the wrong way at you forget about getting out of your car or causing a road rage incident because bullets don't care how much you bench press.

[01:15:18] Having said all of that at the age of 47 I decided it was time. To learn how to fight and you can call it self-defense, but let's just be honest I go there to learn to fight and I'm talking about jiu-jitsu. Like a lot of other things I got guidance from the weight room. So there are no small number of guys out there today that are in Jiu-Jitsu or some other martial art or fighting style that lift weights and what I was told.

[01:15:50] After I explained to them, look I'm looking for the real deal earlier. I'm not looking for in sense. I'm not looking for special music or to find my chi [01:16:00] I'm look we're looking to learn how to fight. And so they said you need to you need to learn jujitsu. As I've come to find out in the two-and-a-half years since I've been taking it.

[01:16:12] I really lucked out because although I'm not. Talking bad about Taekwondo or or Jeet Kune do-- or any other form of martial art? Jiu-Jitsu really is the complete art is a lot of people think it's groundwork. But look, it's standing up fighting. It is striking. It is throws it is grappling. It is philosophy.

[01:16:40] That I have come to know and tried to master. Let me say that this first was a very humbling experience. So I roll into the dojo at 250 pounds. I can Squat and deadlift well over 500, which is no world [01:17:00] record by. I was a lot more physically developed in intimidating than anybody else that I saw in there.

[01:17:07] Okay, which I'll get to it's another point. I'll get you in a little bit. So the instructor the first day had me roll which means Grappler on the ground with another guy until such time is you choked him out or he choked you out or you get them and Joint Locker he does to you long story short. I rolled for six minutes, and I probably got tapped for five times in those six minutes.

[01:17:37] at that point. you're at a critical juncture. Because you need to do one of two things one. Walk out the door and chalk that up to a fluke or to the shit really works. I better learn it. It's not an easy decision to take Door Number 2 [01:18:00] because the first night isn't the only night you're going to lose you're going to do you're going to lose the second night and the third night in the first year.

[01:18:11] Okay, maybe the first two years that you're rolling with guys. But once you remove your ego from the situation it becomes a lot easier. Okay, and I think a lot of that frankly comes with age and maturity I do it. I do not think if I were rolled in there at age 21 being the same size and strength and got tapped that many times.

[01:18:39] I do not think I would have stuck around I would have chalk that up to a fluke and I would have said, you know. Even if I don't get in fights and this is the truth. I probably avoided a lot of fights just given the fact nobody wants to attack a guy who's 240-250. It looks like he could put up a fight especially [01:19:00] criminals who go after coward who are cowards and go after easy targets like women children and elderly people.

[01:19:09] But back to my original point. Our instructor was no fan of muscle guys. As a matter of fact, he still isn't I don't think he said one encouraging word to me in the first two years that I was there that's just his style and he has a particular bent against strength athletes in the reason is and I've seen this for myself.

[01:19:32] The very few of them that summon up the courage to walk through the door. 99% of those guys are gone on the first six months. They just don't stick. It's not an easy thing. You're going to practice every night. You're losing you're going to practice every night. He's talking smack to you. He's telling you everything you're doing wrong and nothing you're doing right?

[01:19:56] But I wasn't about I wasn't [01:20:00] about to let him get the satisfaction run it off another muscle guy. And I think after two two and a half years I gained his respect and much to my great surprise. When hoist Gracie came to our school recently. I was presented with my blue belt. And so there's something to be said for sticking it out.

[01:20:21] There's also something to be said for this if you think your size and strength is going to protect you from all forms of fights and such and such. It's not in think about this, even if it does. You get on the wrong side of 40 man every day. They're Ticks by you're not going to be the biggest strongest guy anymore.

[01:20:40] You're not even going to think you're the biggest guy is stronger and more. Okay, you're going to need something else to carry the day. If you have to defend yourself your wife or girlfriend in your children, and I would argue that every male out there. Has a wife [01:21:00] girlfriend and or children. As not just an obligation but a responsibility to know how to protect yourself and how to protect them.

[01:21:11] And so that's what I'm learning and along the way I can tell you that God knows I'm in much better shape than when I started and that's primarily from a heart and lungs perspective, but think about it logically, too. How much more worth it is it after two years and you finally learned somebody's respect and get a belt from a guy that doesn't give belts out.

[01:21:38] You know, you didn't see what I did when you said about have to protect you your wife and your family and all right. I went like this in the background the gun soul. I want to mention I want to mention something. I want to mention something. Yeah sure those of us who who carry and I've been carrying I started carrying when I was a [01:22:00] young man in New York traveling to downtown Brooklyn for college everyday.

[01:22:05] Yeah, that was not a that was not with a permit, but I did have permits to own guns because I hunted with handguns back then and through today that I carry now when you so a friend of mine who's from Texas many many years ago. I haven't spoken to him in a long time. He once said to me everybody has a gun in, Texas.

[01:22:31] This is like 20 years ago. He goes everybody carries a gun in Texas. So it's a very polite Society. Yeah, and that always stuck with me. I always thought about that because just the other day. I was driving my car and I'm I'm the son of a truck driver at least will tell you I'm a really observant driver.

[01:22:52] I see stuff on the road that nobody else sees and so I turned into the right lane. He was in the left lane. [01:23:00] When I turned into the right lane, he was still in the left lane because I took my eyes off him and turn look forward and then all of a sudden he's behind me in the right lane flailing his hands at me.

[01:23:11] Yeah, and it was early in the morning. And so I got a little hot and I'm like, I went like this to him like with my hand up like what's the problem? And so when he went by I rolled my window down so he buzzed by me. I said you were in the left lane when I turned will you just I didn't do anything wrong.

[01:23:28] So then he got on the right side. I got on the left side. He rolls his window down and he starts MF in me now all of a sudden I'm thinking. Oh, man. Like this dude doesn't know that if this gets escalated and I interpret that he is looking to cause me bodily harm that requires. That level of force to come back this is going to end bad because I'm going to end up in jail and he could be on a slab and I looked at him and I said, you know, what [01:24:00] dude it's all good.

[01:24:01] You have a wonderful day and he just looked at me. He was startled. He just looked at me like wait a minute. How did what just happened? We like a second ago. We were ready to go and you're like and I don't even care if he thinks I'm a pussy. Yeah now it's listen. I still carrying a gun makes you stay away from Bad situations because you know that you can bring deadly force to the equation.

[01:24:23] And so you just don't want to be around like a I was like yeah, dude. Have a good day man. I just drove off was it? Yeah, and you know what? Listen, you must know how to win a fight walk away from yeah. It's not a fight. If you don't join it. It's not afraid. The reality is, you know, whoever you're sizing up.

[01:24:39] You're probably correct in that you can throttle them but. What you don't know is there carrying a gun or a knife or they got friends here by and even if you quote unquote win and he's dead. You're going to jail. Yeah, your whole life your [01:25:00] whole life. Just took an unwanted turn. That's it. Right and that's what like unless somebody gets in my space.

[01:25:07] And won't get out of my space and I turn around to get myself out of my space and they follow me. That's like that's the only way I'm going to ever react that way because because at the end of the day it's my responsibility to walk away. Right. So so what I'm advocating here is this I'm not advocating going out looking for a fight.

[01:25:27] I'm not advocating, you know, any of that. In fact, I just told you should walk away. But if it ever reaches a point where the other person is pressing the issue and they put your or your girlfriend wife kids well-being at risk. You need to know how to defend yourself and them again and you know it made it may be that I never get to that point.

[01:25:58] Hopefully I don't [01:26:00] with someone but at least I will know if that does happen. I will know what to do. I may or may not survive it but I will do what I have a responsibility of doing. Which is protecting my well-being my wife's and my children and now my new puppies don't mess with that puppies.

[01:26:25] That's it. So the website is coach Rob register.com. They can go there. You can communicate with Rob there. You can read some of his writings his is literature's there. And also you can join the blueprint bulletin which delivers all this stuff to you right here in box before anybody else even knows about it.

[01:26:45] Well worth it information is the real deal when it comes to getting stronger. It really is. It's the real antibiotic and that's it for today tomorrow. We're going to be talking about. Pmf pulse electromagnetic fields with the [01:27:00] guy who studied it and created stuff at Nasa who tune in for that.

[01:27:05] That's got to be great. So you're by tomorrow. Thanks for watching.

[01:27:11] Thank

[01:27:19] you.

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