[00:00:00] Hey, welcome back to another episode of supremum radio. Today is Tuesday. We have the blueprint power hour. And I want to thank you know, you know when TV shows are they always say the celebrity got his clothes from this play. So I want to thank dr. John Parker. For my wardrobe today, he sent this stuff to me when he was deployed last time and I love I love love love wearing this sinking our teeth into the Middle [00:01:00] East.

[00:01:02] So thank you John Parker for dressing me for my show and of course without further delay. Calling all blueprint Army fall in line. It's time for the blueprint Power Hour with Coach Rodriguez on the Superhuman radio network.

[00:01:23] Excuse me. Hey, Rob. Hey, Don. I am doing great. Thank you for welcoming me. And I don't know if you can see this but as promised. I have the way Johnson white light wave black and white t-shirt on over compound to support weight. In everything that he does for powerlifting and I would tell you please go to way Johnson's Facebook page click on the ogre compound and support him because you're not just supporting someone who squatted a thousand and forty pounds drug-free [00:02:00] you are supporting the Grassroots lifters that make the sport possible.

[00:02:04] Yeah, great guy to great guy. How you. I'm doing well. I've got molly the Wonder Dog here with me again right now. She's chewing on her bone because I put some peanut butter in it. So all I get is she trying to get the peanut butter out of the hole in the bone? Oh, yeah. Yeah. Yeah. Yeah. Yeah and have your toenails growing back.

[00:02:30] No, I still can't get over. I've gotten so many messages about that portion of the show last week now. It's been 20 years. So I don't think they're coming back if anybody doesn't know what I'm talking about. Go back to last week's blueprint Power Hour. Listen towards the end of the show about the time that.

[00:02:50] Coach Rob got mad at his toenails and literally took a pliers and pull them all off his feet. Yeah, you got you got you know what you can't make this stuff up folks. You can't make it up. You know, [00:03:00] I listen if we have time we might remiss in a thong one housekeeping item because it's getting down towards the end of the.

[00:03:07] For those that haven't tried it yet. Great opportunity. Tranquil. Aegean is now 20% off and that includes 20% off the already deeply discounted twin pack and the case of for. Um easiest way to take advantage of that is to go to body building supplements.com or Tranquility in.com and punching TQ 20.

[00:03:30] That's a huge huge savings on a fantastic stress relief product relaxation the whole nine yards. Do you think if crank will Aegean and. Um synth engine blew up tomorrow. I mean blew up like redcon one Aaron cinnamon blew up. Could you continue to make the product at the Quality that it is now or is it forever going to be a boutique product?

[00:03:56] Because it's so hard to Source the the raw materials [00:04:00] probably the latter and the only reason I say that is. You know, there's such a little profit margin and it could never be sold through. Let's say a middleman and we make it in what the industry today calls micro batches to keep to keep things fresh.

[00:04:20] Right? I mean these things have a shelf life, you know, they can't stay there forever and still remain potent. So when you're dealing with herbal extracts, you got to keep them, you know relatively fresh Zoomer ya. Good choir, so, excuse me. I'm having a little it just literally started right before the show.

[00:04:43] I sound like I sound like Felix Unger from.  from The Odd Couple right now clearing my throat. So here's let me get a title up here so we can get this started. So today's first question and first. Actually comes from [00:05:00] Andre clown Hans client Hands Clean Hands. How you pronounce it? I think you got it right the first time I'll climb out.

[00:05:07] He says that coach Rob at the age of 45 longevity has become an important focus and I have been training to familiarize my trying to familiarize myself with the latest research findings. This has however left me with a bit of a dilemma. As it seems that the practice is required for longevity are not conductive for building muscle.

[00:05:30] That's because they're getting it wrong. They're getting it wrong. They everybody wants to turn off mtor. It's not going to work. That's not going to make people live longer. Okay, I mean turning it off completely on the other hand optimal muscle building requires frequent meals for M2 activation and protein synthesis.

[00:05:47] On the other hand though longevity guidelines promote fasting protocols and minimal mtor activation. That's not true and protein synthesis. Does this mean that one cannot have the best of both [00:06:00] worlds and that muscle building protocols fly in the face of longevity protocols. Which approach.

[00:06:06] Approaches. Can you suggest that may allow one to have big muscles while living the longest possible life? Thank you for a great show and keep up the good work and I just want to put one thing in here. Sure. Do you want to live to be a hundred but spend 30 years in a chair? Because you can't walk any longer.

[00:06:28] There's a ferry, you know this whole idea that living longer at any cost is the gold no ask any. Person in a nursing home if longevity is a blessing or a curse now. Go ahead. You take it. Sorry. Yeah, remind me to bring you back to that because I saw my grandparents go through that that same thing but Andre brings up right a really good question here and it's the topic that listen were all going to have to confront at some point.

[00:06:56] Now having said that I think there were some assumptions [00:07:00] in his questions that that I would challenge. Or at least questions. So one of those being you know, big muscles and Longevity are mutually exclusive right? I am not convinced that that's the case. Now, there's an element of Truth to the to the fact that really huge maybe three and four hundred pound people generally don't live as long as the smaller and lighter people but.

[00:07:30] The fact of the matter is any good physician will tell you this lean body mass in longevity are very positively correlated and we get we also get to the issue of quality of life. Like you said, you know, it's fine and dandy to live to be a hundred. But if you can't get out of your bed, never mind, you know walk around and enjoy life.

[00:07:54] Is it really worth it? So I would tell you. [00:08:00] I would tell you the following. I think the first and most important thing that you can do is to practice various versions of intermittent fasting because the latest studies show that you can have it all, you know, it's done correctly. You can lose fat and gain muscle tissue now, I'm not saying you're not but but all and and also.

[00:08:26] The things that seem to currently in today's understanding a tribute to longevity, right? That's the real thing here because what you're saying right now is actually spot on right. So so as with any topic, right, you've got two things you can look at the science, but you can also look at anecdotal evidence your real world examples now it is true.

[00:08:52] There's a small body of research relative to the other stuff that I'll discuss that shows that you know, [00:09:00] perhaps yeah overfeeding and massive amounts of muscle. Aren't going to you know result in you living for a huh, but it's so hard Rob wouldn't you agree that it's so hard to tease out when we talk about obese people better carrying a lot of fat.

[00:09:16] We're really not talking about muscle at all in this case. Right? And so we're really talking about people who are highly inflamed their inflammatory cytokines are profound. In fact Lane Norton published a paper not too long ago that showed. That both the carnivore diet and the vegan diet both resulted in a lowered inflammatory response in the body only when fat was lost.

[00:09:43] So that means it's the fat that's the problem not the food that you're eating per se. Yeah, and that's a great example of what I was getting to there's a much larger body of scientific research that shows. The [00:10:00] benefits of strength training and being strong lower blood pressure better cholesterol, you know, the list is long that is attributed to strength training and positive benefits.

[00:10:15] Now anecdotally, let's take a look at let's take a look at physical culture before the Advent of pharmaceutical Warfare, right? You look at guys like Steve Reeves. Or guys like Jack LaLanne or even if you want to, you know, go in the other direction look at someone like Doug pepper who was always a guy big right big guy these folks lived to age 75 85 and greater than Laurie that Dan laid a lived into his 90s, right?

[00:10:50] So so prior to the wide-scale introduction of drugs and. And not just drugs but you know everything that comes along with that lifestyle [00:11:00] health and strength were synonymous longevity and strength and muscles were synonymous. So, you know the way where did it we did it change right? That's the thing.

[00:11:13] Now you got to answer. So what changed? Yeah, but now here's here's one thing is that I want you to walk away with because it really illustrates. I think the power. Of health and strength as physical culture was meant to be Joel really know is not a name that most people remember. However, you will after after this story.

[00:11:37] Joe was a strong man. He in matter of fact he once lifted 475 pounds with his teeth. You have a 30 200-pound back lift and his finger strength was what he was most noted for he reportedly could lift six hundred thirty five pounds off the ground with [00:12:00] one finger at the age of 81. He could bite into a quarter and bend it with his thunks.

[00:12:08] So Joe was from New York City and one one morning in 2010. He went out for his. Five mile walk in the morning, which otherwise would be unremarkable unless you knew he was a hundred and four years old on this particular day.  And unfortunately at the very end of his walk in Brooklyn. He was hit and killed by an SUV.

[00:12:35] I know he was hit by a car. I was waiting for you to say it. This guy would have still been alive and he was hit by a car and I'm sure people are going to say oh well see he was a strength guy. I took no he got hit by a car for crying out loud - but to me that really speaks to the merits of physical culture.

[00:12:53] Listen, none of us knows the day or the hour. There are too many variables in [00:13:00] your genes. And elsewhere that you either can't can't account for or even if you did you wouldn't be able to do anything about personally. I'm gonna die with this philosophy.  I'm going to die. Like I lived big and strong because I don't want to go I sure as hell don't want to go out in a nursing home like my grandfather did.

[00:13:28] Incredibly weak and his quality of life. Frankly was not very good. I would rather go out having a heart attack in the gym at age 75 then spend 20 years in a nursing home and just be feeble, you know, maybe that's not the right approach, but for me, that's how I want it to happen. I think the whole metformin thing is misguided.

[00:13:52] I think that what we are learning. And if we look back at the fathers of physical culture, they [00:14:00] were not extremists when it came to diet your there were no carnivore dieters. They definitely will low carbs. They knew that carbohydrates of a certain type lots of sugars and starches right kept you from getting as lean as you wanted to get but they weren't afraid of carbs.

[00:14:20] They eat a lot of vegetables, right? They drank a lot of raw milk. So the but when we look back and what we know now and even from I don't I can't believe I'm mentioning Lane Norton twice in one show but Lane came on my show probably before he was even add. I had his Doctorate he came on my show probably in 2007.

[00:14:41] I want to say and talked about a study that they had done up there at his university and Don Lemons research lab where they showed that. The pulse is more important. If you have mtor turned on continuously, you don't build as much muscle [00:15:00] as when you post your protein feeding. Right? Right, and that has been substantiated by another study that we talked about all my show probably five years ago that showed that baseline or topology or topology is always on but there's Peaks and his Baseline off-topic G plays a role.

[00:15:21] In the protein synthetic response of muscle, which means that once again that Valley is important to Lanes lab discovered the peak was important and that other studies showed that the valley was important we come back to this on and off on and off so. Having mtor turned on all the time bad idea having mtor turned on turned off all the time equally bad idea and and what we're learning now that really works something that actually reverses aging not mtor.

[00:15:53] I mean, I'm not not metformin but wrap a myosin one day a week. Think about that [00:16:00] all week long one day for eight hours. You turn M tore off. That's all you need. Yeah. So yeah, these people are misguided that a pounding down the metformin and going. Well. I'm still building muscle. You know, why?

[00:16:13] You can't do that when you get older you may be able to do it. Now while you're on testosterone therapy and everything else. No, it's misguided it is if people really want to know what's possible. I want you to Google the name Clarence bath. Oh, yeah, man who today I think is 83 years old and I'm willing to bet he has more.

[00:16:34] The anyone in the sh our audience with the exclusion of course of large Thorn home. Yeah, Mike he's from a different planet. But Hey, listen 83 years old check it out. That is what consistent healthy body building can do for you. In fact, that was the first book I ever read was by Clarence bass and I want to say it was called ripped.

[00:16:58] Yeah, yeah, that's right. Yeah, it was [00:17:00] called ripped. I remember that when I read it. He was in his 60s already. I was like wow, this guy's amazing. Yeah, right or for that matter Louis Simmons, right? He's in his 70s still setting records. So I don't think they're mutually exclusive those would be my particulars about how to go about it.

[00:17:19] And listen. I think the future is wide open. I certainly think healthy aging. We have not heard the last word on the yen. In fact, there was a black body builder back in the day in at Muscle Beach. His name was Victor something Victor something. They have a couple of the cut the picture that always goes around with him as a he has black and yellow tight tight tight shorts on.

[00:17:44] Yeah, he has the he has really really cool wraparound sunglasses and his hair was coiffed perfectly flat on top and Victor. What was. Dick Richards, maybe that was in Victor. Maybe that was him. Yeah, I think that was it he but people [00:18:00] didn't know about him was that he only ever trained fasted first thing in the morning.

[00:18:05] Well, he was he was at like he didn't even realize he was a forerunner of intermittent fasting because he'd had his first meal post-workout. Look that's what you need to do. If you want to balance turning muscle on and mtor on and turning it off you you have a 12 to 16 hour fast and you train first thing in the morning, right?

[00:18:27] And then you eat every three hours thereafter, but you eat. You don't try to get 5,000 calories in that, you know, you have you have meals with you know, we know that to turn what everybody missed on the protein studies about the amount of leucine you need to turn mtor on was that if you want to stay lean, but you want to turn the muscle building machinery on temporarily 30 to 40 grams of protein is all you need per meal.

[00:18:56] That's all you need per meal. Yeah. Okay, man you are. [00:19:00] Right and and studies at Skidmore and other universities are continuing to back that up. Yes. So, you know think about it. You could stay lean and you can build muscle at the same time by initiating your fast. Room 6 p.m. At night next morning train first thing in the morning eat, maybe ten o'clock in the afternoon in the morning after you're done training and then you eat every three hours thereafter and make sure you get at least 40 grams of high quality protein in every single one of those meals and then stop again at 6 p.m.

[00:19:30] It's this is not rocket science folks. It's not and you'll live long to I guarantee it right now. It's not it's listen. It's not hard to do. Once you've done it, you know for three weeks or so. It becomes second hand. I have always said intermittent fasting should be used to potentiate short periods of overfeeding or freak.

[00:19:55] Sure, and it's almost like you're feasted. It's like a micro and I'm talking over Rob because [00:20:00] his camera just froze.  I hope he doesn't drop out but Rob writes about feast and famines in his. Bulletin, and the reality is that you can have these micro feast and famine phases. He's coming back. Hold on a second.

[00:20:23] What I was saying rob was you wrote about feast and famine in the first blueprint bullet of thermal blueprint. And basically what we're talking about here is is micro-cycles of feast and famine. That's what we're really talking about here because we know that if you meringues you into New Growth, I forgot I even wrote that I I don't think I was the first person to write about it, but I think certainly it had been a while since people had visited that topic and I thought it was time to revisit it.

[00:20:52] So with some slight matcha Nations, you know, we really took that Concept in tweaked it up. Little to the nth [00:21:00] degree and yeah, you're right that was feet famine and feast and you know, the funny thing is I have a good friend that's getting ready to compete. Her name is Stephanie and I told her I said, you know, you're dieting down right now.

[00:21:12] In fact, you send me pictures. She's down to a hundred and sixty eight pounds. I think she looks amazing. I said most people right after their competition. They just thought eating and they blow up I said you are at the threshold of the greatest growth. After this competition if you continue to train and you gently start to increase your calories, you'll still have some of the best games why because you've been starving yourself in the body is like, oh man, we got food here.

[00:21:40] We got to build everything we can right now and if you choose the right foods and you stimulate muscle growth, it's going to be muscle right and and listen there's science behind that. That's another topic for another time, but it's supported by the real world evidence and science. We're gonna take a quick commercial break.

[00:21:58] We got lots of good things to talk about today. So we're [00:22:00] going to take one quick commercial break. We'll be right back with more of the blueprint power our visit coach Rodriguez.com and every chance you can stay tuned with welcome back. I got Stephanie's wait really really wrong that I say. She's a hundred sixty eight pounds.

[00:22:14] Yeah hundred twenty eight pounds. I had to go back and look because I was. I just 68 that doesn't sound right. She's too small for women love that. Huh. She's gonna kick me in my ass when she sees me at the gym now. Hi son. Let's go to the next Topic at hand. Jerk.  What would you consider the Golden Age of supplements?

[00:22:36] And why isn't it still going on? No one watching Italy? Really? Yeah. Well in this is just personal opinion, but for my money. The Golden Age of supplements there were two one was in the early 1990s and one was in the late 90s and the early 2000s. So let me try to back up those [00:23:00] statements for a bit in the early 90s right wrong or indifferent Bill Phillips came along and really shook up the industry.

[00:23:11] There was a lot of innovation. There was a lot of money flowing into the world of supplements that and supplement companies and consequently it attracted some of the best Minds. So the golden age in the early 1990s. If you missed it in short order, we have the following supplements hit the market and bear in mind.

[00:23:35] This is after you know, basically nothing had worked other than maybe liver Temps. In short order we had ultimate orange the original pre-workout drink ephedrine hydrochloride that methedrine 25, which was introduced by AST research. Whey protein the very first whey proteins hit the market in [00:24:00] 1992-1993, depending upon who you believe either designer protein or AST research again metrics if you remember that started the whole meal replacement product praise and there's a story of course behind that and the big one creatine monohydrate.

[00:24:22] I mean think about this we went from basically nothing that worked to a half a dozen products, you know on the store shelves and gosh, you know, I was hoping it would continue. But of course it didn't and back that up with the precise moment when it ended. Was when Bill Phillips said hmb feels like Deca.

[00:24:51] I hope you haven't tried hmb. I warned against you. Do you think do you think that's because it gave him a reptile dysfunction? Yeah, but I [00:25:00] mean, what else is Deco feel like I mean, the only thing I noticed from Decker is my the things don't want to work right anymore. I never considered that that's it.

[00:25:11] I mean, what does deck is a decade has such a low androgenic? Value that you don't feel aggressive. You don't feel energy. You don't feel excited. You don't feel hey, that's the stuff. It's highly anabolic, but it's very very low antigenicity. So it's not going to give you that. DHT or Trend below nor even testosterone feeling like oh man, I can conquer the world.

[00:25:33] The only thing it does do is it gives you unfortunately Deca dick is what they go. So well, that's a good segue into the circuit golden age of bodybuilding supplements, which was the late 1990s. It was actually 1996 when Pat Arnold introduced an der Steen die. Oh my favorite. This is my favorite.

[00:25:56] Time in supplement industry by the way, my face. [00:26:00] Yeah, and you know, unfortunately for me I tried interesting dial and I think I tried a few of the others that came out after that and I said to myself this stuff doesn't do Jack so I kind of gave up on it until the very first for intersting dial transdermal products came was that happened.

[00:26:22] It was Abbott Labs the one who introduced the first. No, I don't know if they were first but Biotest actually introduced a product called Andres all which were for an der Steen die all in a very simple isopropyl alcohol base. I'm on Labs where they came in was shortly thereafter and they're transdermal.

[00:26:47] Were very thin gels but here's the key they included penetration enhancers delimiting and stuff like that. Right? Right, and I know you were right there in the thick of it Karl with was [00:27:00] it Flo-Jo. Yeah. I was I was selling flow gel to people who wanted to because back then you could buy all the raw materials you want that at one fast 400 right nutrition.com.

[00:27:13] And so people were buying you know, 50 grams of of a dracaena die all or and wrote ryone or whatever it was that they wanted and and but but then they would take it orally and so I started to teach people how to blend their own transdermal is at home. Right and that paper is still out there today.

[00:27:33] It's called home brewing with flow gel and it doesn't have my name on it has my old Forum name try scepter. Wow, yeah, so so needless to say we all had a lot of fun during this time, but then it started to get carried away, you know instead of one ad which was the first real truly effective oral prohormone and it was [00:28:00] truly a prohormone, you know, put weight on you about 10 pounds a bottle.

[00:28:05] Now it you know, it's not 10 pounds on top of 10 pounds, but. Fact of the matter is it worked you felt it and it was unlike anything else. Unfortunately after that point things like methyl 1 testosterone were introduced which would have never ever been put on the market, you know? Yes, you gained a pound a day for two weeks, maybe three, but you felt you had like you would yeah.

[00:28:35] Yeah. I felt like you had the flu, right? And and on top of that. There were quote-unquote sterile transdermal, 's you know of for for for die all sip I think it was and one test step hitting the market that guy's clearly were not using it a transdermal fashion, you know, they were sterile for a reason you could [00:29:00] even just to give you an idea of like you said, the raw's were available at one fast 400 and other places.

[00:29:08] You could even buy the bulk for for die all sippy innate powder. I think it was. Oh, yeah and and the 19 noor's, you know, the precursor to deck and all that stuff. And listen for my money. Now for dial was supposed to convert into testosterone it did, you know people can debate whether or not it does so with in one step or three steps or whatever, but for my money the stuff was.

[00:29:37] Was active in its own right? I don't think you needed any conversion at all. Now again, that can be debated. A lot of them didn't really need conversion for ad that need conversion and an interesting Darcy Clark said and your liver physically hurt from methyl 1 test and he's right it did it's swelled up and fast.

[00:30:00] [00:30:00] Yeah, you know that that's where I draw the line my experience with that. I've said it before I'll say it again, you know, I walked into GNC. I'm still blows my mind that you could do this walk-ins GNC bottle bottle of gasps Perry methyl 1 T took one 5 milligram tab in the morning put on a pound a day.

[00:30:24] Two weeks three weeks then I got my lab work back never again. It put my hdls in the cellar certainly liver enzymes were through the roof and listen, you know, this is what I'll never forget.  How do your heart and lungs keep up with a pound a day? I don't care if you're doing all the cardio in the world, which if you were responsible you did to prepare your body for it.

[00:30:54] But look it wasn't healthy in by no means was the something you could use to [00:31:00] build your body because the second that you stop taking it you lost a pound today sometimes faster. So it was mostly water.  They were joking that night. It was a very exciting time from the perspective of for the first time ever.

[00:31:18] We had access over the. Correct to real drugs to real and they know and then they became called designer steroids sure shortly thereafter. This whole class of molecules start to be called to be called designer steroids because they weren't being sold by pharmaceutical companies. They were being sold by supplement stores.

[00:31:40] And so they were really steroids. But, you know wink wink there were supplements to some of them didn't work. So metal try an alone, which is orally active Trend ballon, which is the most anabolic. It [00:32:00] makes metal one test look like candy. It's horrible stuff. It makes you so strong you you get spawn to you get spontaneously stronger you feel terrible.

[00:32:12] And it does destroy your liver because it was a pharmaceutical drug at one point in time. I can't think of the name of it. But it was a pharmaceutical drug that was designed for cancer patients to help them, you know get through cachexia, you know severe muscle wasting. They develop cirrhosis of the liver.

[00:32:35] They develop liver cancer from the rug. So the pharmaceutical should now we're not doing that some body builders still took it because they were asses but then methyl dying alone came around because it was just one small difference from methyl try and alone. I remember take it. I remember taking they came in one milligram.

[00:32:55] Tablets. Yeah. Yeah. Yeah. I took as much as five milligrams a day didn't [00:33:00] feel nothing didn't notice anything. It just didn't work. That is very interesting because that was my exact same experience on paper. That should have been right. I should I should have been metal. Try it alone. And I'm fact when they were selling the guy who introduced it.

[00:33:16] His name is Matt. He is still in the supplement industry. I'm not going to give his last name because I don't know that he wants to be tied back to that. But his company was called design a steroid. Yeah, remember, yeah, and and and and and it was a flop it was he and I have talked about it, you know in the past many years ago.

[00:33:35] It was like, you know, it should have worked everything in the science showed. It should have worked and it just didn't and and you know, what happened was in truth.  Most of those supplements / drugs somebody opened the Vitae text which are the Bible of steroids, right? And flip through it and found monsters like methyl 1 test and said hmm.

[00:34:00] [00:34:00] This is already been discovered. They've already done all the work. Yeah, and it's not and it's not it's not on it's not on any banned list. It's not on it. It's not listed as an orphan drug anywhere. So it's like it is a grey area where we could just sell it as a supplement. Right? And I know is brilliant it was brilliant.

[00:34:17] And so let's be honest that is what really led to. The anabolic steroid ban. It wasn't anabolic steroids that Led Led to it. It was the fact that we found Loop holes and cracks in the system. We're gonna take these things that have been investigated and proven effective but weren't being used for whatever reason right and and I'm sure that tick them off to no end but listen, Whether you live through that error or not, we all learn from that, you know, and personally what I learned was I did not use orc I could not [00:35:00] find one of those drugs / supplements to actually build my body to any great extent because I could never stay on them for very long maybe.

[00:35:13] Maybe I was missing something but you know, that's just me. So if you miss those two, I would say golden eras of supplementation you missed out on a lot of fun. That's not to say there's not another one out there, but it's been I mean do the math. It's been 20 years so buddy, I remember I remember one that see if you remember this go.

[00:35:36] Remember one methoxy isoflavone became popular because of this study on cows. Yes. Yeah. Yeah, I don't know those of you don't know what I'm talking about.  Mythic methoxy isoflavone was fed to cattle in their normal feed very small amounts and the cows put on a lot more muscle weight than the cows that did not [00:36:00] get the methoxy isoflavones.

[00:36:01] So, of course it was being used as a feed additive the cows and once somebody realized this. They decided that it would be good for humans to and it's not harmful. It's not like it's hard for me. It could be a it could have some estrogenic effects. To be honest with you. Now that I look back at it.

[00:36:20] Yeah, it may have been a very powerful phytoestrogen and people going to say well how could estrogen put my muscle or estrogens? Anabolic? Don't let anybody kid you it is. But anyway, so what the company did I can't remember the company, but the company did. To make sure that people had some sort of effect from it.

[00:36:42] They put it in a liquid base of 100% phonological grade cholesterol. Yes. I remember every every tablespoon you took had like like 500 milligrams of cholesterol in it and you're supposed to take like [00:37:00] three times a day and guys probably saw a rise in testosterone from that. They probably saw a rise in a bunch of of.

[00:37:08] Collectible based hormones hormones occur, but we were literally like what everybody else is going statin drugs cholesterol bad. We in the bodybuilding Community. We were literally shoveling cholesterol in our mouths to get the idea with oxy. Isoflavone it right? Yeah, and you know what even prior to methoxy isoflavone impro flavor.

[00:37:30] April flavor was another one, right? When the research was done hungry on that and of course, I I along with most other people took a / Flav, of course, nothing happened and then they came out with methoxy is at all. This is the one that's going to work. Yeah, so I don't think I ever went there with methoxy.

[00:37:51] But yeah, you're absolutely right. They called it in a quote-unquote chicken wire cholesterol base, right? And because of that [00:38:00] some people saw our results, why cholesterol is the starting material for testosterone right ice if I told you that I have I have so many supplements that I just move out of my supplement drawing into bags, but I don't throw them away because I think someday I'm going to want this.

[00:38:17] I actually have an envelope seal one of these aluminum. Yeah of methoxy isoflavone from back then I just never opened. Yeah, I'm thinking it's probably still good. It's completely sealed. It's hermetically sealed vacuum and then and it can't like can't get to it and I'm thinking it's probably maybe they'll come out with a study some day and they go.

[00:38:36] Oh it is good. This is what it's good for and I'll go I have a whole bunch of it. That's right, right. Yeah, but I do remember that there was yet these are deaf. That's what I'm saying. You know what you can look back and even though some of the stuff works and some of it didn't. It was a great time.

[00:38:52] It was exciting. It was exciting. We felt like we were getting over we felt like we had found a loophole. We felt like the man [00:39:00] couldn't keep us down because we had we had these things that were legal to use and no one realized they were actually at about. Right, that's really wonderful funny stuff.

[00:39:11] I want to take a quick commercial break when we come back got a couple more questions to answer stay tuned. You're listening to the blueprint Powell. Welcome back.

[00:39:21] Alright, so, let's see we have next on the agenda here.  What would you consider dangerous movements or movements that are a waste of time in the gym, I guess. Yeah, you know this is probably going to be the most controversial part of the show because well it true some movements are better than others.

[00:39:45] There are also exceptions to every rule there are movements for example that I don't dare perform or I get nothing out of it. Yeah, but other people it might help them build their bodies. [00:40:00] So understand the following list is just my own personal list. It might not be yours. I would say top of the list things that dangerous.

[00:40:11] I just don't like upright rows. The shoulder is you know, it's. It is delicate enough. There's no reason to perform a movement like upright rows. And that's because a lot of people get carried away with the amount of weight that they use and before you know it instead of a control- you know, it's a free free fall from 10,000 feet and they're catching it at the bottom and then yanking back up.

[00:40:42] You're just asking for it and in my opinion, you know rotator cuff labrum, you know, there's a lot of things there that can go wrong and the one injury that I have had. Although it wasn't an upright row was a shoulder injury. It was the only one [00:41:00] that didn't heal on its own that required surgery. So I'm tell you upright rows.

[00:41:06] I'm not a fan secondly any fly motion. I think puts the pecked out tie in. In a very vulnerable position and again, you know, we're talking about stressing the shoulders and in my mind anyway part of your Anatomy that is not quite the shoulder but not quite the bench it. Is that or the PEC rather it is the PEC dealt tie-in and when guys get again carried away with the amount of weight bad things happen now, It doesn't you know by virtue of the fact that it is a isolation movement.

[00:41:46] You cannot use a lot of weight. Therefore. It doesn't take much weight to cause injuries. Just don't like it. Never have number three Cable Crossovers. [00:42:00] Look unless you look like Gary striatum at his Peak or Lee Haney or whoever the you know, your Ronnie Coleman was the last mr. Oh, I remember unless you look like these guys.

[00:42:13] I don't see with a cable crossover is getting you you know, some guys say Well, it gives me a pump. That's nice. But you know, you can curl a can of Campbell's Soup and get a good pump. It doesn't mean you're going to grow. Don't like Cable Crossovers never have next on the list. And this one's worse than Cable Crossovers in my opinion tricep kickbacks.

[00:42:37] Your triceps are absolutely 100% very important to train Louis Simmons and West Side would tell you that triceps are the primary mover. In the bench, press despite the fact that it's a it's a much smaller muscle right than text and delts and that sort of thing. So do you need to train your triceps?

[00:42:59] [00:43:00] Absolutely extremely important. However, that muscle gets most efficiently overloaded in big compound lifts such as a close grip for board bench press. For three board bench press and if you don't know what I'm talking about it, it's simply the top of the range on a close grip press you can use a lot of weight.

[00:43:25] You're working the triceps in. In what do I want to say in conjunction with the other primary movers as they're meant to and your risk of injury is extremely low now tricep kickbacks. You probably not as likely to get injured there as you are with some of these other movements, but listen, you can't use any amount of weight really, so I just don't see what they're worth and then finally for a lower body stuff.

[00:43:58] Squats in the Smith [00:44:00] machine.  We just have the passing of Charles poliquin who wrote who wrote a book called the poliquin principles. I think it's out of print now, it's actually a collector's item and worth some money. But one of the things that I distinctly recall reading about and learning was the shearing force that the Smith machine puts on the knee.

[00:44:25] And it comes up, you know through the shin to the knee and right down the quadricep muscle as far as the Smith machine goes I would steer very clear that the only thing I found it good for is to elevate my feet on one arm push-ups, you know, you can go up and down gradually on that. You might find it useful for other things, but you know, not squats and and for the same reasons.

[00:45:00] [00:45:00] If you have never been taught to deadlift correctly or squat correctly, those can be very dangerous movements. You are best served. I think to learn to squat with a barbell on your back on a box why well. You always know you went to parallel providing you set it up correctly. You'll build a tremendous amount of starting strength because it's static overcome by Dynamic work and.

[00:45:30] Frankly, it eliminates a lot of errors that people make when they overthink the squat. Listen, if you can use a toilet see you can squat just don't overthink it well and and if you if you and six other people sit down on a bench, you'll notice that all of you approach sitting down on the bench differently those of us who have longer torsos and shorter legs versus those of us who have longer legs and short of torsos those of us who have.

[00:45:58] Spinal [00:46:00] and pelvis geometries. So the problem with doing squats in the Smith machine at least heavy squats. I mean you can you can go really light like if you don't like the same thing like a sissy squat if you were going to sissy squat just to hit the teardrop in the front of your quads, which is a good effective isolation movement, and then you don't worry.

[00:46:24] I'll put a 35-pound plate on each side and I'll basically do a sissy squat where I'll lean back on the bar in the Smith machine. And so I'm literally doing a sissy squat in the bar is keeping me from falling backwards, but I'm pushing that weight as added weight up and down, but you have to understand and there is nothing truer.

[00:46:45] Then this when it comes to the squat and really the deadlift to but no one deadlifts with the Smith machine interestingly enough because they figured this out quickly, but you are put in a Groove.  You're putting a Groove and that [00:47:00] Groove may not be your groove because some of us we Lean Forward halfway down and straighten up at the bottom and vice versa and you can't do those things.

[00:47:08] You can't articulate all of the angles. Of your body as you're moving down and up in a squatting position when you're locked into that Smith machine that wants you to bend this way. Yep. It's a very very dangerous thing. The reason that no one deadlifts. No one sensible deadlifts with the Smith machine is because you know that that bar just doesn't come straight up and down when you deadlift it comes towards you at some points some points and moves away from you can't do that when it's locked into that Groove.

[00:47:39] Yeah. Yeah Smith machine can be very very dangerous. I think if you're going to try to put weight on the bar, yep, I agree a hundred percent is just something you should stay away away away from us. So your those are my top five. They might not be yours. I'm sure I missed a few but I think you'd be well served to steer clear though.

[00:47:59] Michelle he [00:48:00] bared you said two of my favorite people. That's so sweet. It really is sweet. Thank you. Thank you. Thank you for being a wonderful woman. Yeah now we got to get your husband involved here. Yeah. How come we never hear from him? I don't think I don't know. I think Michelle is the one that is campaigning for physical culture in the family.

[00:48:21] And that's good. Mom. Should the kids the kids will pick it up from you. So, okay, so I think. Many of us mistake machine movements as primary movements like I'm working on machines a lot right now because my foot is messed up. I'm starting to squat again, but you know machine movements have their place.

[00:48:43] There's no doubt about it, but you have to understand you're not really building real strength. The kind that you would if you're sitting down in a machine and your chest pressing, you're going to activate pectoral muscles, but they're a lot of muscles. You're not going [00:49:00] to activate as if you were laying on a bench and having to keep a bar in its place while you're going up and down.

[00:49:08] And the same is true of of the of the Smith machine as well. Yeah, I mean, you know with few exceptions these machines balance the weight for you. So all you have to do is push or pull in the real world picking up the bag of groceries or a child. That's not the case. Let's see we have one more topic.

[00:49:27] I think here that we have to cover. What do you think are the most underrated movement? Yeah. So let's turn this around. And try to use some of this information to write to better ourselves. Number one on the left list would be trap our deadlifts deadlifting. You don't see a lot of and I don't know if it's because people are not comfortable performing it they never did they maybe nobody ever taught it.

[00:49:57] Secondly, it's considered to [00:50:00] be have a much higher injury risk than other lifts. And certainly if you're not performing them in the correct form that can be the case, but the fact of the matter is this the trap bar deadlift circumvents. A lot of those problems, you know, your body mass is will always be in the center of the lift.

[00:50:23] You are much less inclined to leaned farther forward and and it develops a tremendous amount of power as the traditional deadlift does in your legs and back. So, you know when you're looking at the trap bar deadlift know that. It probably works more muscle mass than any other lift. I can't think of another lift that works more muscle mass it will do so using the greatest amount of weight studies show.

[00:50:54] You can lift even 7% more than a regular deadlifts. And [00:51:00] it is extremely efficient. Somebody asked me a question just this morning. They said hey, I'm starting a home gym. What do you think? I should start with trap our brother invest in some, you know, some interlocking mats. So you don't ruin your floor, but the trap bar can be used for a whole lot more.

[00:51:19] You know what I use to trap off for often farmers walk. Yes. Yeah because you could load it up and you get in the middle of it you pick it up and you walk with. Yes, and and listen, there's your grip work. There's your cardio. Right and there's your strength endurance. So it's a tremendous asset for deadlifting for Farmers walks.

[00:51:42] Also, if you buy one try to make sure you get one with long enough sleeves on it why you can put it in the power rack and think about it you do military presses with. And the best part of that, is that the handles.  [00:52:00] Feature a pronated grip I'm aware that some of them will allow you to grip it any which way but with a pronated grip and in the very center again of your body.

[00:52:12] You know exposing the shoulder too much less risk and allowing you to exert greater force on the bar. A lot of people myself included when they go to military, press a regular barbell the tendency, especially when the weight gets heavy is to push the weight forward almost like a bench press or try to correct that by leaning so far back you end up hurting your lower back, correct?

[00:52:38] So, you know, that's an easy trap to fall into right and I'm the guy that's given answers every week and I'm having issues with that why you can avoid all of it just by using the trap bar and the overhead press it's an upper body builder. It's a lower body builder. It is a total body builder in an [00:53:00] excellent movement.

[00:53:00] So drifting in addition to that. The top range rack pull is extremely underrated. Most people when you see performing rack poles will do so below the knees and that listen that's a valid application. What I'm talking about is setting the barbell up such that as you dip your knees a little bit. Okay and get your legs into the motion you stand up pulling it just an inch off of the off of the very top just pulling it off the pins.

[00:53:32] What is this allow it allows you to use more weight?  than virtually any other movement in the gym and here's what's important and.  it requires you to Koken tracked every muscle in your body simultaneously, which is the very definition okay of strength. It is the gateway to a central nervous system.

[00:54:00] [00:54:00] That you can light up like a Christmas tree with this movement. It is not just for your upper back. It is not just for your traps. It works every muscle in your body from the back of your neck down here Achilles tendon, and you better believe everything on the front of your body to I defy anybody to pull six 700 however many pounds and not for example.

[00:54:27] Flex their abs as hard as possible Right statically contracted or or not contract your pectorals. It is impossible. The other great thing about that movement is it doesn't take much out of you and it's extremely safe why the amount of trunk flexion is almost zero. Okay. It's up and down number three on my list underrated movements would be any neck exercise if you got a four-way neck.

[00:54:56] You know, God bless you. You got a lot to work with there. But if you [00:55:00] don't God look the next on display 24/7 every day of every year it makes no sense to me to neglected. It makes all the sense in the world to me to develop it because again, that's one of the gateways to Greater strength write the message to contract muscle starts in the brain.

[00:55:21] Goes through your neck into your spinal cord. And runs on a nerve to the muscle telling it to contract like any other electrical message. The more efficient gets through the stronger you're going to be next on my list of underrated movements would be machine-based pullovers in general. Right. I favored free weights obviously for most of most of my stuff but the fact of the matter is when Arthur Jones built the his pulled Nautilus pull over he invented a better mousetrap.

[00:55:55] Okay for the simple reason that any back exercise, [00:56:00] you're not truly exhausting your back. Why because the bicep needs to contract and being a much smaller muscle will fail earlier. That's not so with the pull over especially if you can remember to pull the weight over with your elbows and not necessarily your hands right take some getting used to but you know, it's not it's not a difficult thing to yeah, there was a guy at the gym the other day and I asked him if we could work in because he was because you know, I'm a big fan of the Nautilus pull over and he was honored by the I said you mind if I work in with you and I start out with like a hundred seventy pounds and I work my way up.

[00:56:39] He was like he was already at like 200 and something pounds and so.  he really wasn't even used. He was using his brake eels and his biceps to get the the weight moving was very clear and I sat down and I did a set where I didn't hold on to the bar where he goes. Wow. That looks interesting. [00:57:00] I said, yeah I said you'll have to lighten up if you want to do it this way because this way it's exclusively your back.

[00:57:08] He didn't think he have to he lie pendant where I was was before and he tried he couldn't even move it. He couldn't get it down. He couldn't complete a full rep. He had a literally go down to a hundred and twenty pounds. Wow in order to do one without holding on to the bar. Yeah, and then all of a sudden I looked like I was working a lot harder than he was he realized because it's a very different movement when you just using the back of your your your arms to push pull that weight down.

[00:57:38] Yeah for the pays dues there to put your ego aside right to do it the right way because you know, it gets back to you do a little bit more the next week and the next week and the next week, so that would be. Another movement, that's way underrated. And then finally, I don't know if you call it a [00:58:00] movement per se but Sprint's if you can Sprint you have a tremendous.

[00:58:07] Tool asset, whatever you want to call it on your side. Why because it will simultaneously build and teach you to contract every muscle in your body like the top range reckful and the best part it Blow torches fat off your body and one of the things I'll always remember is that. Even if I was doing no other cardio in my diet wasn't exactly spot-on provided.

[00:58:37] I sprinted twice a week. That was the tightest waistline. I ever had it was probably the best I ever looked and frankly, it's one of those things that people Overlook now. Something let's say age 45 when I've tried sprinting. I've [00:59:00] pulled hamstrings, which is obviously a very bad thing now, I can't Squat and deadlift.

[00:59:04] Those are my primary movers. However, where there's a will there's a way I did find that I could Sprint pushing a weighted sled or pulling a sled. Or sprinting up the hill. So in other words if when your legs are allowed to just run freewheeling that's where you end up hurting your hamstring. Yep.

[00:59:26] Yep. Absolutely hundred percent. I did this just yesterday with my son. I had him taken empty Prowler and. Sprint with it, six times up back up back up back at which point of course he was sucking wind and then I just put a nominal amount on the, you know, a hundred pounds and I did it 10 times in part to teach him.

[00:59:54] Listen, you know, I'm going to walk the talk here. I'm never going to ask you to do something that I [01:00:00] myself. I wouldn't be right but it is amazing. The difference that's prints of various sorts will make it not only in your performance but also in your physique and you know, I've seen kids young kids sprinting today whether that's from first base to second base or you know on soccer fields are basketball courts kids have lost the ability to move fast and to increase their quickness.

[01:00:31] It takes them forever. Okay, and what you'll notice is the people that train with weights, especially with big compound movements.  Are always faster than the people that don't?  Yeah, yeah, so trap are dead lift top range rack pull any neck exercise machine base pullovers and Sprint's, you know, if you can do even two or three of those you'll [01:01:00] be ahead ahead of the competition.

[01:01:02] Yeah, I know. I hope that I can Sprint again someday. I don't know they do they have friends at your job. You know, they don't have any slides at my gym know they do I take that back in the CrossFit area. They do yeah you go. Yeah, start start easy, you know just start with an empty Prowler Sprint up back up back as many times as you can until you're into you can no longer Sprint and as you progress.

[01:01:29] For example I said I loaded it with a hundred pounds.  You sprint until you can't Sprint anymore. Then you take half the weight off 50 pounds and now you'll find you're able to Sprint again, right? So and of course when you can no longer Sprint with that strip all the weight off and you'll find you concealed Sprint.

[01:01:51] It is tremendously intense. It is not pleasant. But it will get you [01:02:00] into the best shape of your life. And here's hoping interesting. If you work hard on increasing your anaerobic Fitness, you'll find that your aerobic fitness automatically improves.  The reverse however is not the case which is to say if you work Sprint's hard, you'll have no problem jogging a longer distance if however all you do is jog.

[01:02:24] Years, you're not going to be able to Sprint for very very fast or very long. It's really interesting Dynamic. It's funny. So walking for me right now is where I'm at, right? I just I'm walking I saw a train in the gym one day a week and then the next two days. I just do cardio because just walking and you're getting my foot to work and also.

[01:02:49] The leg strength just still isn't there. I mean, it's my legs literally now are thicker than they were three workouts ago. There's no data. I mean, yeah, it's coming back fast, but [01:03:00] that's not that's just fluid pulled into the muscle at this point. I'm now I'm not you know, it's something that you can point to and say, hey I'm getting better.

[01:03:09] Well, and so this morning what I did was this morning I went out for my walk I go for a 40 minute walk come back to the house then this morning. I grabbed two 55-pound kettlebells and I walked and walked up and back the street and they dropped those and then I'm not ready to start jumping rope. But I know jumping rope is going to be critical for me to get that left calf.

[01:03:32] Yeah back to normal. So what I did was I did sets of 20. I did 10 sets of 20 where I just like I was jumping rope, but without a rope in my hand. Wow, and I well I gotta tell you something. My cat is sore right now my left care because it's not used to doing anything. It's that it's been for six months out of last year.

[01:03:54] It was isolated and locked in where it couldn't even Flex. Wow. [01:04:00] So this is going to be a slow. Hard journey back and it's not easy. I'm telling you man. It sucks like just the other day when I was walking. I thought let me just try I don't have the spring in my calves to run right now. Right? It's like my the lower legs.

[01:04:17] The upper legs are working but the lower legs they're just not working right because my calves don't have that spring in them. When you run you just kind of just spring Offspring off. I have to literally think about firing my cabs right now. Yeah, maybe that's the term that I was looking for when I said kids just don't know how to sprint today.

[01:04:36] They think don't have the spring in their legs. They don't they don't have the central nervous connection from their brain to the various muscle groups to Boom turn it on like that and it's a very much longer more inefficient process. Yeah it and and you know, what if you've had it you'll get it back, but it could take time.

[01:04:58] If you've never had it, you [01:05:00] don't know what we're talking about and you're like what you guys talkin about ya know. I was always an amazing Sprinter and and I Sprint and you're right.  When I was squatting the heaviest my Sprints was super fast. In fact, I would Sprint so fast, I would shock myself and I would actually slow down because I think you know, I got to be careful.

[01:05:20] I'm gonna hurt myself, right and I Sprint on the balls of my feet my heels never touch the ground when I spray. Yeah, I have I cannot do distance for the life of me. But but the people that have seen me Sprint have been amazed that I can put 245 pounds and into motion that quickly right and I'm not saying I'm a world-class Sprinter, but, you know relatively speaking.

[01:05:56] You don't see people this size moving at that pace, [01:06:00] right? So, you know something to something to work on. Yeah, no doubt. And that's one of those evolutionary gifts being able to Sprint means someone in your past save their own lives by getting out of the way of something quickly. If I don't know, I don't know what it was, but I'm grateful for it.

[01:06:18] Nope, no blueprint tip of the day today. No, I'm sorry. I didn't have time to put it together. And you know, if I can't do something Justice if I can't do it right? I'd rather not do it, but I don't you know all things considered. I think we covered a lot of great topics today including we did, you know this stuff right here take any one of those movements insert it into your routine.

[01:06:43] You know it. Come back and talk to me three weeks from now. I think you're going to see what I'm talking about. We were supposed to have a Dell Musa on tomorrow to talk about all these new light therapy units. We are going to have to push. Well, we got to push it off till next week because he's got some things going on personally [01:07:00] that in his house.

[01:07:01] He's got it he's having some repair people over. Yeah, and so I may have told people earlier in the week that we're going to have them on but it's not going to be this week. It's probably gonna be next. Is the peptide show going to be this week? I know that's next week next week. We're talking about the copper tripeptide.

[01:07:16] These are going to be really interesting. Yeah, gosh some of them regrow hair.  Better than minoxidil I bet. Oh no, they really regrow hair like like your be. I mean do they regrow hair just on the top of the head wherever you inject it. Wow. Wow. Yeah, the research was done in France many years ago.

[01:07:39] Yep, on the GG. I think it's called G. I want to say it's called gku copper peptide. It's a grad peptide. It's a very small peptide three amino acids and it regrows hair. Wow, that's amazing year. I've been using minoxidil. How's work? You know in hits works great. It [01:08:00] takes about 3-4 months, but it's almost completely filled in so so minoxidil is not Rogaine, right?

[01:08:07] That's not that's not finasteride. Right? I fought Road game was the the trade name for the chemical minoxidil. I could be wrong. But whatever it is. I just it says put it on twice a day, but I just put a little dab of liquid on before I go to bed and man. Big difference there because because I think I think that I think minoxidil is different than Rogaine.

[01:08:35] I just have this I don't know why okay.  Yeah, Darcy Clark said the ability to run and Sprint with proper. Mechanics is the Lost skill it is they don't because they don't they don't make kids do anything in school anymore like this because you don't want to hurt anybody. I I think Rogaine actually has.

[01:08:56] Finasteride in it, which is a DHT blocker [01:09:00] and but instead of taking it orally or rubbing it on your head. I think Rogaine is different than minoxidil. I do I would think a DHT inhibitor would be dangerous to put on the market can yeah, you know, God forbid pregnant women. Hello. You get says that it says that when you on the Rogaine bottle, I'm pretty sure it says that not not on the yeah on the Rogaine bottle.

[01:09:22] I think it's pretty sure. Hey, Darcy, Clark is saying Nizoral is great for taking care of DHT at the scalp must be another product. Yeah, but yeah, you got to make sure that it's not Ketoconazole. Yeah, Ketoconazole. Yeah, that Ketoconazole is actually a fungal an antifungal. So that's interesting.

[01:09:43] That's very interesting. Yeah, well needless to say, you know, it's better than it was 20 years ago. So I owe some hair to Minoxidil. There's all these we actually have a new sponsor coming aboard will start doing spots for them in about [01:10:00] a week or two call keeps and it's about keeping your hair.

[01:10:04] There's a lot of these new companies popping out of everywhere that are focusing on helping men. Keep their hair. Very pretty. Yeah, it's sold and dandruff shampoos sold and dandruff shampoo. Okay. Yeah, good. Good news. Good news. That's good to hear. You know, I got the male pattern, you know, the receding hairline.

[01:10:25] I would like to make that hair grow back. I'm gonna try the copper peptide once we do the show. Great. I can't wait to hear about it. I wonder if Eliza can inject me in the scalp. I don't think so. I think she's too he's not into that kind of stuff. Okay, because you know, you can't go too deep obviously because his bone right there.

[01:10:41] You don't have a whole lot of place to put the needle right? Wow. Well, that's exciting stuff. Yeah. I well. That's all good. Thanks for being here today Rob coach. Rob register.com is the place to go if you want to be stronger tomorrow. And I don't think we have a show tomorrow, but that's okay because I have a lot to do here at the studio.

[01:10:59] Anyway, [01:11:00] so we will see everybody one. We see. How about that? Okay. Take care. Thank you.  please.