Coach Rob Regish

Come join the fun and get your questions answered about training, nutrition, supplementation and more.

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SHR # 2520 :: The BluePrint Power Hour

Here's a sampling of questions..

Sean Riley
I looked up that study you mentioned about Ecdy causing kidney issues and it is very concerning. You said you were going to look into it further. Can you tell me what you found, and should I stop taking Ecdy until more studies are done?

Aaron Stone
I’m just starting out with weightlifting and came across your show. What exercises do I do to build my biceps up the most? Do I need a preacher curl? Are DB curls as good as barbell?? Thanks for the show I really like it..

Martin Keegan
I hate cardio worse than you do, and prefer not to do it. I like lifting heavy things, so anything above 5 reps is cardio to me ha ha. However I just turned 40 and my Doctor says I need to do something. You seem pretty well versed in alternative approaches to things. If you were me, what would you do?

Chuck Gill
I’m a 300+lb powerlifter but getting older and looking to make a change. I really like what you’ve said about bodyweight stuff, and in particular the handstand pushup. Believe it or not, I’d kill to be able to do just one. Where do I start?

Andrew M. Barker
Great last couple of episodes of The Blueprint Power Hour on SHR. Could you elaborate more on the differences between Pregnenolone & Progesterone and if there are any synergies with stacking them please? Also dosing given one's sex and age?

BP TIP OF THE DAY: THERE’S NO GUARANTEE YOU’LL WAKE UP TOMORROW…

Show Transcript SHR # 2520 :: The BluePrint Power Hour

Show Notes:

[6:00] Kidney issues from ecdy?

• Ecdysone is not the same thing as ecdysterone.
• 20-hydroxy beta ecdysterone did not act on the mineral corticoid receptor like aldosterone.

[14:36] Best beginner exercises for biceps?

• Stick to the big, basic movements.
• Close grip supinated chin-ups.
• Olympic weight lifters have tremendous back development.
• It takes adding ~15 lbs of bodyweight to add 1 inch to the upper arms.
• ~2/3 of the upper arm is composed of the triceps.

[25:18] Cardio: what are some alternative methods to conventional running?

• Push or pull a weighted sled.
• Try weighted step ups.
• Farmer’s walks.
• All of these build general physical preparedness (GPP).

[39:20] If I am a 300+ lb lifter, how do a do handstand pushups?

• Lose fat.
• The mindset must change.
• It is no longer about being as big as possible.
• Your overall, body composition will most likely improve.
• Use the standardized ¼” foam mats to progress.\
• Chalk your hands to mark a consistent hand position.
• Adjustable weight vests would be the next step in progression.

[48:12] Pregnenalone vs. Progesterone.

• Pregnenalone: Mother hormone. Drops as we age. Improves attention span, and helps arthritis. 25-100 mg/day. Optimal levels: ~200ng/dL.
• Progesterone: Converted into cortisol.
• HRT will often require back loading of these substrate hormones.

[1:01:26] Tip of the day: The only moment we have is now.

• Rob comments on his friend, Doug’s, passing after 1 year.
• Doug never miss a workout.
• He was a gentle giant.
• Don’t wait to tell someone that you love them.

[1:17:37] Rant: the effects of not being able to load heavy during the quarantine.

• Gyms and sunshine are
• We need strenuous exercise.