[00:00:00] Carl Lanore: [00:00:00] Welcome back to another episode of super human radio, 14 years, folks, some of you have come the entire trip with me. Um, today is, uh, December 3rd, 2019. Uh, today is Tuesday. We're going to be, uh, doing a, a, an episode of the blueprint pal hour with coach Rob regression. Just a second. Um. I just want to remind people that there really is no greater repository of information, uh, about fitness, about strength and conditioning, about drugs, about supplements.
[00:00:38] Coach Rob Regish: [00:00:38] Uh,
[00:00:39] Carl Lanore: [00:00:39] then coach Rob ruggish.com. And I think we overlook it because coach comes here and does all this heavy lifting for us. We shoot questions at him and he gets answers for us, and believe me, that takes a lot of time and it's a lot of research. And then he puts all of that back into a repository at dot com and he charges a [00:01:00] ridiculously small amount of money for access.
[00:01:02] The cost of one of your favorite boutique cups of coffee a month. And it's like sitting there waiting for people to come and take advantage of it. And if you, if you sign up at dot com and you find just one usable new tool, uh, every time he sends out a newsletter, you can't ask for more than that.
[00:01:31] Uh, you know, I just want to remind people about where it's at.
[00:01:35] Coach Rob Regish: [00:01:35] Calling all blueprint army, fall in line.
[00:01:38] Carl Lanore: [00:01:38] It's time for the blueprint power
[00:01:40] Coach Rob Regish: [00:01:40] hour with coach Rodriguez
[00:01:42] Carl Lanore: [00:01:42] on the
[00:01:42] Coach Rob Regish: [00:01:42] superhuman radio network.
[00:01:48] Carl Lanore: [00:01:48] That was completely unplanned.
[00:01:53] Coach Rob Regish: [00:01:53] Uh, you know what though? I'm glad you said it because it's the truth and trust me, you'll be able to extract [00:02:00] more than one thing, more than one game changer out of every newsletter.
[00:02:04] Carl Lanore: [00:02:04] That's the truth. The truth. How you doing?
[00:02:06] Coach Rob Regish: [00:02:06] How you doing? I'm doing well. Um, I would ask for prayers for my wife who was up a neurosurgeon now, uh, and she has two herniated.
[00:02:17] Uh, pardon?
[00:02:21] Carl Lanore: [00:02:21] Herniated last time. We didn't know.
[00:02:23] Coach Rob Regish: [00:02:23] Yeah. And so, you know, he's going to determine, I guess, if there are any, if anything is ruptured. Um, but the good news is we, uh, spoke to the doctor yesterday. He said, I see this all the time and I expect you to make a full recovery. And now, right now she's the first of this thing away from that.
[00:02:44] She's in a lot of pain. Um, but I keep telling her, stay positive. Listen to what the doctor said and hear it one more time. He expects you to make a full recovery and I'll be right there [00:03:00] by her side to make sure she does. Yeah. Yeah, that's it.
[00:03:04] Carl Lanore: [00:03:04] That's tough. So she had pain all the time, even laying down, or is there any comfortable position she can find?
[00:03:11] Coach Rob Regish: [00:03:11] No, and that's the scary thing. I think I've seen her, you know, in bed, sitting in a chair on the couch in the car, there is nowhere where she does not have a pain and very significant pain shooting down her leg. And what's worrying her is that she started to experience weakness. Now. In,
[00:03:32] Carl Lanore: [00:03:32] in both legs.
[00:03:33] That leg,
[00:03:35] Coach Rob Regish: [00:03:35] just that leg. Yeah. Um, yeah. And I, you know, I told her, I said, you know, listen, I would expect that, I mean, if, if something is putting pressure on that nerve, uh, or this a joint out of whack and it's a nerve issue, of course, you know, the less efficient message to the muscle, a muscle can't contract as hard or go, there's your strength loss.
[00:03:58] Yeah. But it [00:04:00] will be rare coming back
[00:04:01] Carl Lanore: [00:04:01] and it comes back. That's the thing. Yep. Uh, first question comes from Mike Flaherty. He says, uh, where do you come down on low calories versus low carbs, which one will result in the most fat loss and which one will preserve the most muscle?
[00:04:19] Coach Rob Regish: [00:04:19] Yeah. And this is kind of a loaded question, right?
[00:04:21] Because there are some people. That oxidized fats really well, and they do well on low carb diets, and there are some people that oxidized carbs well, and they do well on, you know, diets where you can have carbohydrates. This person also may be coming from a place where he's been eating 4,000 calories a day and has a lot of muscle tissue, which means he'll burn more calories at rest than someone that doesn't, or you know, he could be a hundred pounds over weight with very little muscle tissue.
[00:04:55] So again, kind of a loaded question. What I can say though, [00:05:00] is that every successful. Weight loss diet, and I want you to change that mindset to fat loss, not just weight loss. With that loss, every successful fat loss diet has one common denominator. It is able to lower, uh, in steady insulin. So the question becomes, how do you do that?
[00:05:23] And there are two, two major dietary approaches that people take. One is restricting carbohydrates. And, and so, you know, you're modulating your macronutrients, and this works for a lot of people, um, because frankly, they've been overeating on the wrong kinds of carbohydrates. Uh, there's typically a very fast weight loss, at least during the first week, because remember, the suffix is hydrate when the carbs come out.
[00:05:55] So it is almost three grams of water that also works in
[00:05:59] Carl Lanore: [00:05:59] reverse [00:06:00] three grams per gram of glycogen
[00:06:05] Coach Rob Regish: [00:06:05] glycogen, which is stored,
[00:06:06] Carl Lanore: [00:06:06] cause you said three grams of. Like as the total weight loss, that that was like, no, no, no, three grams per gram of glycogen. Right?
[00:06:13] Coach Rob Regish: [00:06:13] Yeah. Yeah. And so that also explains why people gain weight tremendously fast when they go back to eating carbs.
[00:06:21] But in any case, that's one approach. The other approach is something that most dieters are familiar with and that is counting calories. And so, you know, the, the objective there. Seems to be to take in an absurdly low number of calories because most people don't know what their maintenance caloric intake is.
[00:06:46] Well, I mean, let's face it, if you've been overeating for months or years and you're now fat and you decide to go on a diet, you're probably not the kind of person that's tracking, you know, how many calories a day does it take [00:07:00] to maintain my weight? Right? So consequently, they put themselves on 1200 calorie a day diets, and that will work for a while, um, until their metabolic rate, your metabolic rate will slow down to match the energy intake.
[00:07:20] It's the body's way of surviving and survival is always number one. Um. So looking at both diets. Uh, I can tell you they both work. I can also tell you that the longer you are on them, the less efficient they are for fat loss. So. The low car and extended low carb diet is not the best for weight training.
[00:07:51] Muscle is 70% water and we just went over the water example. The solution to that is to periodically [00:08:00] refeed carbohydrates, and that can be done in many different ways. You can have one high carb meal every fourth day. That was Vince jaundice favorite. You can. Do low carbs Monday through Friday, carb up on the weekends.
[00:08:13] There's your anabolic diet, um, or something in the middle. Have a cheat day once a week. Uh, you know, your, that's not going to pull you off the diet. That will keep more muscle on you and it should keep the fat loss going. As far as the very low calorie diets go. You know, I think I've used this example before.
[00:08:34] It's like landing a plane. The closer the plane gets to the ground. The fewer, you know, the less margin you have for error, right? And you're going to crash. So I would tell you, if you're going to do things with calories, if you're gonna track calories, I would zigzag those calories between days when, for example, you're exercising, you might take in your maintenance level.
[00:09:00] [00:09:00] 1500 calories a day, and then on your off days when you're not doing anything, you know, you might go down to 1200 I'm not convinced though that that latter one is the best approach because being on extended low calories or extended low carbs is problematic.
[00:09:22] Carl Lanore: [00:09:22] So I'll tell you, but I would offer this.
[00:09:25] Coach Rob Regish: [00:09:25] Yeah.
[00:09:26] Carl Lanore: [00:09:26] Being on extended. Low-calorie will eat deeper into muscle than being on extended low carb. If in fact you are eating adequate protein to fill in the caloric requirement for that debt, it's definitely going to preserve muscle more and we know anything from the research that's come from so many different places.
[00:09:50] Stuart McGill and. Brad Schoenfeld and all these different labs. Is that hi. Oh, and dr Jose Antonio from ISA is [00:10:00] that super high protein? Read you a body fat while building muscle. It does this. I saw a girl at the gym today. Her name is Tiffany, and I see her. She is the hardest training woman in our gym, but I said to her today, Tiffany, you look good.
[00:10:18] I said, you've changed something in the. I said, what have you changed in the past, you know, couple months. She goes, I doubled my protein intake.
[00:10:27] Coach Rob Regish: [00:10:27] Yeah. You know, it's, it's extremely difficult to overeat on protein, like, you know, to your point, it's thermogenic protein birds on one and one third.
[00:10:35] It's weight, right. And kitten calories. So, um. The last thing I'll offer though is this. Here's what, and this is what I do with, when I want to quote unquote diet, I am much more in favor of very short, aggressive cuts. Meaning I will die it for a week, maybe two at the most. At that time, fat loss is very [00:11:00] efficient.
[00:11:00] And then I'll go back to what I was doing until such time as I think it's time to dye it again. And frankly, I used to take measure as soon as my waist increases, a half inch or so. I'm going back to that cut. So low calories or low carbs part, you know, part of your question was, which one. We'll eat less muscle.
[00:11:25] That one would be the low carb diet. Um, but I would also tell you when you do die, uh, keep it short, because in the short term, fat loss is very efficient. In the longterm, it's less
[00:11:37] Carl Lanore: [00:11:37] so. Steve Lombardi says, your commentary surrounding equity, sterile and dropping blood sugar intrigued me. So I did a little experiment.
[00:11:46] Normally, my fasting blood sugar runs anywhere from one Oh one to one 12 that's getting up there three weeks after starting Cynthia gin, and that number was down to 92 blood work from my [00:12:00] doctor. Parenthetically, I then use the glucometer to verify this wasn't an anomaly, if anything, my numbers since.
[00:12:07] Are even lower. This is great news because diabetes runs in my family. What mechanism is responsible and where should I go from here? It does so many things. I want to stay on it year-round
[00:12:22] Coach Rob Regish: [00:12:22] and Kanye, right, so I'm on crack and glad he brought this up because most of the time when ft stair on is mentioned.
[00:12:31] It's in the context of it, it can, will increase protein synthesis that will help grow more muscle, et cetera, et cetera. And there are studies that are, that do show that however, um, it's most profound benefit and that's saying something cause there are a lot of them, in my opinion, is its ability to control blood sugar.
[00:12:55] And it makes it very, very unique as a nutraceutical [00:13:00] versus. Other nutraceuticals that will help in that regard. Now, the fact that it lowers blood sugar shouldn't be a surprise to anybody who has been following the literature because it's there and, and it's interesting because. They showed anti what they call antidiabetic effects, regardless of the modem ingestion or injection.
[00:13:23] So it's very potent at what it does in terms of how it works. They think, it seems, it seems to be able to suppress the livers ability to make glucose. And thus it lowers blood sugars levels independent of insulin. And I'll get back to that in a second because I even, I don't totally understand that.
[00:13:47] I want to know if they're talking about glucogenesis and if they are, you know, there might be some potential issues, but in any case anyway, um. If you have something that you control, blood sugar, [00:14:00] independent of insulin, that's a big deal, right? Especially for people whose pancreas no longer squirts out insulin like it's like you should.
[00:14:08] Right? Efficiently. Um, so when a laundry list then of benefits to mammals that these sterols ability to control blood sugar might be the most profile. Now, where do you go from here? I have some definite thoughts on that. First of all, you absolutely need to tell the doctor what you're doing. He probably doesn't know what it is.
[00:14:33] He might not even like the idea that you're doing it, but he needs to know about it, right? Because blood sugar is a big deal, and as you'll see later, I'm using with other things might be problematic. Second, I would request and a one C test if your doctor hasn't already, I, you know, I, I would be.
[00:14:53] Shocked if he didn't he even those numbers,
[00:14:56] Carl Lanore: [00:14:56] I would, um, [00:15:00] I would suggest that we not put so much value
[00:15:05] Coach Rob Regish: [00:15:05] on the, on the a, the
[00:15:08] Carl Lanore: [00:15:08] hemoglobin a one C test it, there's more and more evidence coming forth and there's more and more people who are doing the right kind of thinking. And I, and I spoke about this on my show, I don't remember when I
[00:15:21] Coach Rob Regish: [00:15:21] started talking about this, but
[00:15:22] Carl Lanore: [00:15:22] it was early on, um, that the, a hemoglobin a one C test is predicated on the purported life cycle of a red blood cell being exactly 90 days.
[00:15:37] Coach Rob Regish: [00:15:37] Yeah.
[00:15:37] Carl Lanore: [00:15:37] So that makes it, so the first thing is that they picked 90 days and not some range. Tells me like, okay, well what, what should we make it? Well, let's observe them in a Petri dish and see how long they last. You know? And so the reality is, um, have they, have they done the good hard work to see if those red blood cell life cycles actually [00:16:00] hold up in the general sick phenotype?
[00:16:04] Because I have this strange feeling. That really sick people. Um, their red blood cells may turn over faster. You know, maybe they turn over every 45 days. That is a big deal because that means that you're a 5.6 at 45, which means by the time that you add the other 45 days of that cell living and accumulating more.
[00:16:30] Well oxidize glucose, you may actually be somebody who's a 19 or a
[00:16:38] Coach Rob Regish: [00:16:38] 20 yeah, and these are great points. If there's a better measurement,
[00:16:43] Carl Lanore: [00:16:43] I think daily, I think you take your blood sugar three days in a row and you average it. That's where you start, and then you do that. Uh, a few weeks, a couple of weeks in a row, and then you get the same numbers again.
[00:16:55] You go, okay, you know, this is good. Now I know where I am. I'm, I'm waking up. My fasted blood sugar is [00:17:00] 96, boy, I would like to get it down to 86. And then you can start taking some steps like . You know what I mean? That sounds, I mean, I'm, every time I hear more about acting, I think, why am I not taking it?
[00:17:13] Coach Rob Regish: [00:17:13] It's, it's an incredible compound. I
[00:17:16] Carl Lanore: [00:17:16] just want, I just want pure, does anybody have a pure . That's really a good, you know, what is this supposed to be signed? Notice vog what's the good source?
[00:17:26] Coach Rob Regish: [00:17:26] Um, repumps come car from one.
[00:17:28] Carl Lanore: [00:17:28] So is there anybody out there that just has a pure reponse become carotenoid extract and it's just equity?
[00:17:35] It's not equity plus and equity with an EC. The modified just, does anybody have that? I'm
[00:17:40] Coach Rob Regish: [00:17:40] working on that. I think I do have a company finally here in the United States. There's one or two in Europe. Uh, and that's always been the case over there, one in Bulgaria, uh, in somewhere else. But hopefully next week I'll have the name of that company.
[00:17:57] Yeah. So, so anyway, [00:18:00] back to, uh, back to the question. Now what you just said, I would agree with 100%, you know, take your blood sugar over three days, use averages. has done the same in me as what he's describing here. The reason why I wanted him to make his doctor aware of it is that he has a family history, right?
[00:18:21] Of diabetes. Right? And depending upon what the doctor thinks, he might put them on a glucose disposal agent, right? Like Glucophage and Glucophage is, you know, will work its magic. However, if the doctor doesn't know, you're also taking that the sterile. It could drop it too much. Right. And that's not a good thing.
[00:18:43] So that's why I recommend you have that discussion with the doc
[00:18:48] Carl Lanore: [00:18:48] if you're already on a glucose disposal agent.
[00:18:53] Coach Rob Regish: [00:18:53] Right. Well, in his case, it doesn't sound like he is. Right. Right. So, um, just be [00:19:00] aware, be aware that, uh. It could drop things.
[00:19:04] Carl Lanore: [00:19:04] cotton, the combination of that and Metformin together may put you in.
[00:19:08] And so what you do, the discussion you have with your doctors, you say, look, I'm going to be taking this natural plant based glucose disposal agent. I want to, I want to titrate, uh, my dose of Metformin down, or maybe I'm going to take it, cause you won't, if you take it, if you don't take your Metformin a couple of days, you're not going to drop dead.
[00:19:29] So you could take just the equity. And just lay off the Metformin for a couple of days. Check your blood sugar every morning and look and go, Oh my God, my blood sugar is not going up. It's like the Metformin. Metformin has a very, very short life, a active life. That's why you usually have to take it twice, and some people have to take it three times a day to manage your blood sugar.
[00:19:49] So you know, you don't take it first thing in the morning and you take this instead, you know, check your blood sugar and see where it is.
[00:19:57] Coach Rob Regish: [00:19:57] You should be able to do that. [00:20:00] Yeah. And so finally to his question about, you know, can you take it forever? There's nothing deleterious about . You could take it every day.
[00:20:10] I do not recommend that. What I do recommend is use it for a solid 60 days and then take two to four weeks off before resuming. And the reason I do that as the same reason I do ever for just about everything, the body will get used to. Whatever you're putting into it, it's going to respond best if it has a little bit of a break and now it comes back.
[00:20:34] That will also give you a very good idea for just how quickly it recovers you. Because I've had people call me up or text me and say, my God, I ran out of . I was okay for about a week, and then wham. It felt like I got hit by a Mack truck. Uh, that's when you know something's really working. So my advice would be 60 days.
[00:20:59] Run [00:21:00] it, uh, run it hard during that time, and then take the two to four week break and then go right back to it. I'm very happy that that he took this advice and that the stair on is helping him and I'm really want to hear from him in the future. I emailed him back and I said, please let me know where you go from here because it's great stuff.
[00:21:22] It really is.
[00:21:24] Carl Lanore: [00:21:24] We have a question from Marv fed check. Uh, when we come back, we're going to take a quick commercial break.
[00:21:30] Coach Rob Regish: [00:21:30] Uh, and, uh,
[00:21:31] Carl Lanore: [00:21:31] when we come back, we'll read that question. We'll move forward. Uh, this is the blueprint power hour brought to you by superhuman radio. Go to coach Rob ruggish.com and, uh, I promise that you'll leave that website knowing more.
[00:21:46] Then when you arrived, we'll be right back. Welcome back
[00:21:51] Coach Rob Regish: [00:21:51] to
[00:21:53] Carl Lanore: [00:21:53] the blueprint power hour. Coach Rob Rogers. Next question he answers comes [00:22:00] from Marv Fedor check cause I found your comments about compound versus isolation movements. Interesting. I traded a very well equipped gym though and wondering if I'm not missing out on some of the machines there.
[00:22:15] Are there any, are there no isolation movements at all that you like?
[00:22:21] Coach Rob Regish: [00:22:21] Yeah. You know, I, I, when I read this question, I walked away with two things. I think he's asking about compound versus isolation, but also machine movement. So let's take the compound versus isolation first. Um, I have always, always favored big compound movements that work a lot of muscle mass for the simple reason.
[00:22:47] Everyone only has so much time and energy, right? And, and bang for the buck. You know, you get in there a couple of hard sets of trap bar. Dead lifts are going to stimulate a [00:23:00] lot more muscle growth than a couple of hard sets of Peck deck flies. Right? I mean, that's just kind of common sense.
[00:23:08] True. Um, those people don't always gravitate towards those compound movements. So because they're hard, right? Not everybody squats for a reason. So, um, I use 97% compound movements in the gym. Now there are two isolation movements that are, that'll. Perform. If I have the energy at the end of my workout, the first, um, is sitting facing in to a Peck deck machine and then with the elbows, right?
[00:23:44] Going back to work, the rear delts, that works, the rear delts very efficiently, in my opinion. You don't need many sets, two or three sets at the most. The rear delts are extremely important. You know, we don't want [00:24:00] to walk around like a CRO Magnum man, right? With this sort of look, because the shoulder consequently becomes imbalanced and then you've got shoulder.
[00:24:10] Carl Lanore: [00:24:10] And you know, it's funny, I find that a lot of people think by just doing more heavy back work, but the reality is that. Because the, the rear Delt is such a small muscle, it becomes fatigued very, very early on and backwards. And it just, it just doesn't contribute much to the polling any longer.
[00:24:29] Right. And, and you will see people who pay attention to their rear Delt because they've got a nice round shoulder. It's, it's round on the front. It's round on the back. It's round on the top, you know, to well shaped shoulder. And when you don't see them, what you do notice is they just have a front head and a medial Delt.
[00:24:51] So their shoulder almost looks like it's rolling forward. And to show they'll just look really narrow in the back. Like there's nothing [00:25:00] there. So it looks like . You know, I've had to learn that the hard way. I've had to work my rear delts. As hard as everything else, just to get them to become part of the shoulder complex.
[00:25:12] When you look at my shoulder and see that it's round.
[00:25:15] Coach Rob Regish: [00:25:15] Yeah, I know exactly what you're saying. When you see those guys, especially from the, from the side and the back.
[00:25:21] Carl Lanore: [00:25:21] Right.
[00:25:22] Coach Rob Regish: [00:25:22] And you know, they have a complete 3d look to the shoulder
[00:25:26] Carl Lanore: [00:25:26] and, and you know what's really funny? The first thing you'll actually think when you, when you see these guys.
[00:25:31] Keep this in your mind, something you gotta be in the gym. You're going to see a guy and you've got to think, my God, this guy's arms have bigger than his shoulders. Like when you're, when your upper arms are like this, and your shoulders are like this, this is not a good look. It shows that you have lost the important priorities of the work that your body does and how it should, and that's what you'll notice when you see these guys.
[00:25:52] And then you'll realize they're missing the whole rear head of the shoulder. Yeah, there's nothing coming out and sweeping back [00:26:00] in. And it gives this illusion that their upper arms are bigger than their shoulders at that point in
[00:26:06] Coach Rob Regish: [00:26:06] time. And that is exactly what they're missing. Right. Rear delts.
[00:26:11] And, and that, that, that movement, um, happens to hit them pretty darn good, in my opinion. The other isolation movement I will do periodically, not all the time, is I will do, um. Dumbbell side laterals just to flush blood into the muscle. I am extremely careful though and never go beyond 25 pounds because that is how I tore my labor.
[00:26:41] I was getting carried away with the amount of weight. I think I was using forties or 40 fives I was getting carried away with pausing up here. And the next thing I know, I've got a tiny tear in my labor and I need shoulder surgery.
[00:26:58] Carl Lanore: [00:26:58] That that [00:27:00] side movement is not designed to be heavy, heavy weight at all.
[00:27:03] Coach Rob Regish: [00:27:03] Right? And that's my other beef with isolation movements. If you look at a lot of them, they put you in a real mechanical disadvantage. Right on a lot of them. The fulcrum of the movement is way far away from
[00:27:16] Carl Lanore: [00:27:16] your natural right rotation. Hey, I don't, I don't mean, I don't know how long this is going to happen, but I have a feeling that Jennifer ruggish is watching us right now.
[00:27:25] So where is
[00:27:27] Coach Rob Regish: [00:27:27] the will of the last I knew she was the neurosurgeon.
[00:27:30] Carl Lanore: [00:27:30] So Jen, are you at the neurosurgery right now watching us on your phone, and if so, how are things going. So there you go. Maybe she'll comment. I think she's watching. I do cause she just likes, she just liked the post, so
[00:27:42] Coach Rob Regish: [00:27:42] I hope so.
[00:27:43] Okay, so second issue of machines versus free weights. Uh, the vast majority of my movements use free weights for three reasons. One, they build more muscle too. They build more muscle in three, [00:28:00] they build more muscle. Okay? It's that simple. There are some machines, in my opinion, uh, that deserve honorable mention though a well designed, well designed pullover machine is a fantastic piece of equipment because if you think about it, it's about the only back movement.
[00:28:27] That I can think of that takes the bicep out right out of the equation. And your biceps being much smaller than your lats are going to fail first, which means on every row you can think of, uh, and virtually every pulling movement you can think of for the back, the biceps are the limiting factor, not so on the pullover machine.
[00:28:53] And to your point, Carl, um. You can really, you can make it even better by [00:29:00] focusing on not even grasping the bar, right? With your hands, pushing down into the pants with your
[00:29:06] Carl Lanore: [00:29:06] elbow. I let, I let go of the of the bar and I just make praying hands in front of my face and then as I come down, I let my hand separate so I can get a full contraction on my back and get my elbows behind my back with that weight.
[00:29:23] Yeah, I can't do it with that weight. Then I need to go lighter. Cause that's the movement. That's what you have to do. That's, that's it right there. That's
[00:29:30] Coach Rob Regish: [00:29:30] also what's known as a stretch position movement, um, where the Russell is being stretched under load. Yeah. Yeah. As I found out when I wrote the blueprint, the original blueprint, um, that release is a tremendous amount of growth factor.
[00:29:44] So it's, it's a great movement if you have one, take advantage of it. Secondly, the gravitron machine. Very helpful. Right in those that can't perform dips or chins yet with their body weight. I use this for my son and [00:30:00] his little friend, but if you think about it, it's also a great way to train the true one arm chin up.
[00:30:10] Usually when you're, you're trying to do the true one-arm chin up. You might have your hand over here pulling down on a towel. You might have a couple of fingers over the bar. You may have your other arm here, but it's out a little further. The problem with all of those things is that you never know quite how much more resistance, right?
[00:30:30] You're helping with with the other arm. Um, to say nothing of the fact that you will twist in the wind if just holding onto a bar like this, that at least, you know, initially the gravitron souls, all of that. So I would tell you, for those of you training to do a true one-arm chin up, gravitron is a boon boomed.
[00:30:52] Carl Lanore: [00:30:52] Never even heard of the gravitron.
[00:30:54] Coach Rob Regish: [00:30:54] Yeah, I mean, it's a, there's a lever arm that you step [00:31:00] on, put your feet on. And then there's a weight stack over here and it takes X amount of weight right off.
[00:31:07] Carl Lanore: [00:31:07] Oh, like when you're doing the pull ups, the assisted pull up you're talking about.
[00:31:11] Coach Rob Regish: [00:31:11] Yeah. Yeah. I mean, I don't know what other people call it.
[00:31:14] It's the gravitron at our, our gym. Um, but yes, that machine is supremely useful. You, you know, you may think, okay, I can do tons of dips and chins with my body weight. Great. You know, work on doing them with, with one arm. Yeah,
[00:31:31] Carl Lanore: [00:31:31] that's good. That's good.
[00:31:32] Coach Rob Regish: [00:31:32] Yeah. If you're fortunate enough to have a reverse hyper and we're gluten ham raise absolutely that.
[00:31:39] That's, those are two key pieces of equipment. Uh, I also liked the leverage squat. I've seen some good ones and some bad ones, but more good ones and bad ones. Um, so if you do have a good one, absolutely. Use it. And then finally, uh, the CD cable row, although it's, I guess technically not a machine, again, [00:32:00] it accentuates the stretch position where the muscle is stretched.
[00:32:06] Underload absolute dynamite for growth. So here's the bottom line, right? You wouldn't shoot your best round of golf with just woods or just irons, you know, use all of those tools when building your body.
[00:32:22] Carl Lanore: [00:32:22] Here's something funny. The gravitron is actually a ride that people travel from all over the world to ride.
[00:32:30] I'm trying to see
[00:32:31] Coach Rob Regish: [00:32:31] what town it's in.
[00:32:32] Carl Lanore: [00:32:32] Really? Yeah. This is amazing. It's as a, it's shaped like a UFO and spins at very, very high speeds. Apparently. It looks like it's one of those, um. What was it? Um, we used to ride on it on the East coast. I'm trying to go with, they used to call it, but you'd stick to the wall and then they would drop the floor out and you'd be spinning around.
[00:32:54] Coach Rob Regish: [00:32:54] Oh God, I never got,
[00:32:55] Carl Lanore: [00:32:55] I never did it because I watch way too many people [00:33:00] on the right get vomit in their faces because when someone ultimately, and someone always vomits on that ride. Uh, when someone vomits on the ride, everybody to the right of them just get sprayed with vomit. And it's, it's, uh, they should call it the, uh, human roulette.
[00:33:22] We'll, you know, like if you, if you don't get vomit, you win. Oh, that's interesting. So, so George Corrigan says, I've heard you talk about the reverse hyper so many times, and in such flattering fashion, I've decided to order one for my home gym. There are so many models though. How do I decide.
[00:33:44] And once I have it, how do I get the most out of it?
[00:33:48] Coach Rob Regish: [00:33:48] Yeah. There are indeed a tremendous number. Now, a reverse hypers out there. Um, at least half a dozen by my count. So you have [00:34:00] reverse hypers with, uh, straps, right? To put your ankles in. You have, uh, um, a pen or a, a straight roller, what's called a roller attachment.
[00:34:14] Which keeps the legs perfectly straight. You ever reverse hypers with angle tables? Uh, and I've seen others with, uh, instead of a pendulum arm, it's a simple chain and the weights are attached to the chain, so it can be very confusing. Having built my own and having used most of those that I just described, I am confident that if you're going to get one.
[00:34:42] It would be what's called the five degree reverse hyper now the five. Yeah. The five degree reverse hyper is, it's, it's actual footprint. It isn't any bigger. Um, then you know. The average model it, it [00:35:00] actually looks quite a bit smaller than the pro. Um, but it is rock solid in so far as stability is concerned.
[00:35:09] And I say that because, uh, in the past when I had a lot of weight on there and all the final on weight is between five and 600 pounds, I needed two people just to hold it down
[00:35:21] Carl Lanore: [00:35:21] and wanted to flip around.
[00:35:24] Coach Rob Regish: [00:35:24] I mean, it was crazy. And you know, it's like. You're on a circus ride. Um, but, but with the five degree reverse hyper, there is no such problem and it's so named as far as I can see anyway, because the table that you lay on is angled down five degrees.
[00:35:44] Yeah. And the sleeves where you put the weight on, those are angled up five degrees. So that even if you don't have a safety pin on the end, they're not going to go flying off into different directions. [00:36:00] Right. And kill someone. So, um, uh, you should also know that it comes with a strap, comes with a strap for the, for the pendulum arm, which I much prefer.
[00:36:11] I'd never liked that roller. Uh, but what's unique about it is. You can change lanes. So if you want more strap, you know, which is going to allow you to use more weight. Uh, you just slide the ends of it on the inside and then put the weights on after it. If you want a shorter, uh, strap, you simply put the weights on first and then put the strap on, um, on either end.
[00:36:39] So, you know, uh, that's
[00:36:43] Carl Lanore: [00:36:43] more versatile. So you built yours. Yeah. How much did it cost you to build yours?
[00:36:49] Coach Rob Regish: [00:36:49] About 400 bucks
[00:36:50] Carl Lanore: [00:36:50] a cost you 400 and would
[00:36:53] Coach Rob Regish: [00:36:53] it was, it was mostly pressure treated wood. I did have to get the pendulum arm [00:37:00] custom made as it needs. And this is important because there are some models out there that don't have this, that pendulum arm needs to be solid steel.
[00:37:11] It is hollow. Like I've seen some models. The weight's going to either one, bend it or two, it's going to snap off altogether
[00:37:22] Carl Lanore: [00:37:22] while you're attached to it. That can't be a good thing.
[00:37:25] Coach Rob Regish: [00:37:25] No, it's, it's a very bad thing. Can't be a good thing. So, um, so yeah, I mean, that was my experience with building one, the five degree reverse hyper does not have a
[00:37:36] Carl Lanore: [00:37:36] publisher.
[00:37:37] How much, what's the average price on a five degree?
[00:37:40] Coach Rob Regish: [00:37:40] Uh, reverse hyper. I'll be honest, I don't know. I'll ask my gym owner.
[00:37:45] Carl Lanore: [00:37:45] Well, I'm going to look online while during the break. We have to have a break anyway, so let's do this. During the commercial break, I will look and see what a five degree reverse hyper costs and come up with a company that looks like they're worth
[00:37:56] Coach Rob Regish: [00:37:56] talking to.
[00:37:57] Carl Lanore: [00:37:57] We're going to take one quick commercial break. When we come back, we have a couple more [00:38:00] questions and don't forget later in the show, we'll have the blueprint tip of the day, which is always a bond burner. So you don't want to miss that. Stay tuned.
[00:38:14] so the next question comes from a old friend, Johnny Gray. She said, so I'm interested in intimate and fasting, but can't get around this one problem I have. I trained in the early, early morning, so do I. How can I make this work for me? In fact, it's, it's made for you. It's made for, you know, I'm, I'm being sincere.
[00:38:35] From an evolutionary perspective. And if you look at, uh, the, a book by dr Melinda Wafi of doves, uh, diplomats, uh, uh, Dobbs diplomats and diabetes, a Darwinian approach to modern disease, this is the right way to do it. You're supposed to wake up in the morning completely unfed and go out and find
[00:38:54] Coach Rob Regish: [00:38:54] food, right.
[00:38:57] Which involves a lot of physical activity,
[00:38:59] Carl Lanore: [00:38:59] right? Hell [00:39:00] yeah. It's really. The right way to leverage intimate and fasting to actually get better fat loss and more muscle gains.
[00:39:08] Coach Rob Regish: [00:39:08] Yeah. You know, I, I spoke with him further about this and I think we're, where he was getting hung up was, um, you know, the post-workout window of opportunity.
[00:39:18] Oh my God, I need to eat a big meal then, you know, in order to maximize protein synthesis, et cetera, et cetera.
[00:39:26] Carl Lanore: [00:39:26] By the way, by the way, real quick. I have the reverse hypers I forgot. I promise to do that. So before we do the next question, I found the best prices of reverse hypers on the, on the web.
[00:39:38] Okay. Sorry.
[00:39:38] Coach Rob Regish: [00:39:38] Good, good. So, um, so as mentioned, you know, intermittent fasting is a great APOE approach, right? To diving. Um, and I've used it successfully for a number of applications for 20 years, as you pointed out. If you think about it, the ancestral. Giants, so to speak. As you got up right in the morning and you went [00:40:00] out and you hunted during the day, a lot of physical activity, and then if you were lucky, you killed something, you dragged it back to the cave, right.
[00:40:10] And cooked it up. So if you look at the exercise equivalent of that, you know what, what. What can we do to maximize it? The first and most important thing, in my opinion, is something you should be doing anyway, which is flooding your body with essential amino acids during training. You know, you can do that with the Cadillac synth agenda, or you can do it with straight essential amino acids, but that alone is going to increase protein synthesis dramatically 600% according to one step number two.
[00:40:45] Um. Yes, there's a post workout window of opportunity. There's nothing to say that you can't have a, you know, thrive in some heavy cream during that time.
[00:40:58] Carl Lanore: [00:40:58] I channel channel Vince [00:41:00] Geronda
[00:41:00] Coach Rob Regish: [00:41:00] at channel Vista, Rhonda, you know, maybe some whole eggs. Uh, but, um. That is not a, what I'd call, you know, a huge meal.
[00:41:13] What it is though, is what something Ori Hofmekler has talked about, which is, you know, there are some purists who just drink water while they fast, but others simply underage, just a little bit. Think about what you're getting in a scooper to a thrive and some heavy cream, you know, it's going to get, the amino acids in thrive are going to cover you for seven hours, at least the ones from Missoula, Casey, right?
[00:41:41] And so let's say you train that six in the morning that that brings you to about one o'clock and when you run out of aminos, and if you run out of aminos at that point. So what, you know, this study showing maximum protein synthesis in fact showed there needed to [00:42:00] be some refractory period where amino acids disappeared from the blood and then a bolus dose was given.
[00:42:07] Again, I think that was Layne Norton stuff. So don't think that just because you can't get a five course meal in within the, you know, the hour or two after the workout, you've squandered it. You haven't, your body's a lot smarter than that. Your body is so smart. It will take an incomplete protein that you feed it in the morning and it can wait until later in the day or the evening.
[00:42:38] When the other amino acids that it needs to make this a complete protein, uh, are available. So, you know, give your body some more credit. And. That's what I would do. I would, I would flood the body with essential aminos. I would take I take a double scoop of thrive with some, uh, with [00:43:00] some heavy cream, and then I would eat my main meal at night and I wouldn't feel bad about any of it.
[00:43:06] My, my guess is that you're going to get better results eating like that than if you were to fast most of the day. You know and
[00:43:16] Carl Lanore: [00:43:16] no, no, no. I got to jump in here cause I got to give a different perspective cause this is actually the way I live, right? So you stop eating at 6:00 PM at night, right?
[00:43:26] You make sure that you're done chewing and swallowing at 6:00 PM at night. You go to sleep at some reasonable time, like nine or maybe even eight 30 if you have to get up really early in the morning and you're like, I don't care about what's going on in the evening, I'll go to sleep earlier. You go to sleep, you get your.
[00:43:42] Seven to eight, maybe on certain, some some days, nine hours of sleep. You wake up in the morning, you train at 6:00 AM so, so now when you go to train, it's already 12 hours, but you've slept through eight or nine hours of your fast. And so you show up at the gym completely fasted, except for [00:44:00] water.
[00:44:00] If you want a little coffee, just to give you a little salt, you know, wake up, take a shower, I'm fine taking a shower before I train in the morning, I show up at the gym. So much more alert and you show up in the gym and you train. And most of us train for at least an hour and do cardio. And so maybe you spend an hour and a half at the gym, you sit in a sauna almost too.
[00:44:19] You only have another two hours before you have to eat. So
[00:44:24] Coach Rob Regish: [00:44:24] that's a great point. You brought up the point about. Well, you're sleeping. You're faster.
[00:44:29] Carl Lanore: [00:44:29] Yeah. No, no one, no one fast in the daytime anymore. Right? So everybody who fast understand that you fast in the evening because that is the appropriate time to fast.
[00:44:41] Coach Rob Regish: [00:44:41] Right? There's a reason your body shuts down. Right. For seven to eight hours every night. And it
[00:44:49] Carl Lanore: [00:44:49] doesn't want, it doesn't want to be digesting food anyway. We know that when, when you, when you, when you do this, when you stop eating three hours before you go to sleep, this has all sorts of magic [00:45:00] to prolong the quality of your life.
[00:45:03] Yeah, forget about the performance aspect and the protein synthesis and all that sort of stuff. You don't get dementia, you don't get diabetes, you don't, you don't end up with certain types of cancers. I mean, it just, so you stop eating at 6:00 PM and you don't eat again until 10:00 AM that's 16 hours.
[00:45:20] The truth is you could do 14 hours if you want, but there's, there's a lot of evidence that 16 hours seems to be the happy. A medium, so, so you're fasting 16 hours and you're eating over an eight hour period. It's called time restricted feeding, and it has all sorts of friggin benefits, like, like, like stuff that you don't even care about today, but you will when you're 80 and the doc that goes, wow, I'm really amazed.
[00:45:43] You know, your, your brain really works well for an 80
[00:45:47] Coach Rob Regish: [00:45:47] year
[00:45:48] Carl Lanore: [00:45:48] old guy and that's it. And then, and then eat every two hours or two and a half hours. And make them protein dominant meals. And if you're older, like me, try to get at [00:46:00] least 40 more like 60 grams of protein and fill in with some complex good carbohydrate or some fat, depending on what your dietary template is and eat every two and a half to three hours.
[00:46:11] But just stop again at, so 10 to six you're going to eat.
[00:46:16] Coach Rob Regish: [00:46:16] Yeah. So the moral of the story is don't fight it. Just go with the flow.
[00:46:20] Carl Lanore: [00:46:20] Yeah. Because this is the way you've been built. Evolutionarily. If you look at dr Mullin, walk viz a book of doves, diplomats, and diabetes. And I did a show on about him and his book, and it was a game changer for me.
[00:46:33] And, and my health has benefited from it. I'm telling you this right now, but he shows that we are evolutionarily driven. Um. To not go looking for food until our level of hunger triggers certain peptides in the brain that actually overcome
[00:46:53] Coach Rob Regish: [00:46:53] fear. That's amazing.
[00:46:56] Carl Lanore: [00:46:56] Yeah. And, and when [00:47:00] the, when the activity done during that fasted period of time has a level of risk to it that the response by the body.
[00:47:12] He used to upregulate and get stronger, and he, and he created a ball that looks like a, uh, a basketball that has a weight in it. So when you throw it, it, you know, wobbles off center and it bounces crazy. And, and he, he tells people to play ball with it before they eat because that, that little bit of risk, like, Oh, it's going to hit the wall.
[00:47:33] That little bit of risk. Now imagine the risk that you feel when you get. Under a bar that's got massive amount of weight and you're about to sit down and stand up with it five times.
[00:47:42] Coach Rob Regish: [00:47:42] Yeah, I was about to say the, you know, the exercise correlation is PR is perfect. I'm telling you,
[00:47:49] Carl Lanore: [00:47:49] dude, if you do this for 2020 you will be not only bigger and ripped and stronger, but you'll be healthier.
[00:47:57] You'll have more energy, but you got to do it consistently [00:48:00] day in and day out. The problem is people do it for a week or two and they go, yeah, I don't notice anything, man.
[00:48:05] Coach Rob Regish: [00:48:05] No.
[00:48:06] Carl Lanore: [00:48:06] You just got to just do it with faith. It works if this works. Yeah. John Bassi says. I got ahold of last month sample issue of the blueprint Bolton.
[00:48:16] I must say that was an incredible expos, a on both tribulus and empty stare on products. I knew things were bad, but not this bed. Some of them contained no active ingredients at all minus the chemistry background and equipment. How is somebody like me supposed to know which products really contain what is actually on the label.
[00:48:40] Coach Rob Regish: [00:48:40] And, and that really is the crux of the issue, right? It's like, how are we as simple consumers supposed to know, uh, when a product meets label claim and when it doesn't? Uh, the sad truth is that it comes down [00:49:00] for most people to trial and error, uh, a very long time consuming and expensive. I might add process.
[00:49:09] So some ingredients right in, in various products, they have obvious effects, caffeine, ephedrine, creatine, uh, you'll him be in the, in the few others. Uh, but there are many, many more that don't protein powder. Being among them, and I'm going to use that as an example because it is by far, I think bodybuilder's biggest staple even before pre-workouts and creating, okay, so you need to know which products are legit and which aren't.
[00:49:47] One of the ways to do that is to turn the bottle or the jug around and look on the nutrition panel. It's either going to say nutrition facts. Or supplement [00:50:00] facts, if it is the former, if it just says nutrition facts, technically they're out of compliance with the FDA CFR and one 11, which are regulations governing supplements and the checkpoints, the number of checkpoints that they need to go through.
[00:50:18] Okay. Um. The fact is the FDA doesn't have the resources to go after all of these companies. Okay. It also likely means that that product, Newton nutrition facts label didn't clear dozens and dozens of stringent checkpoints. Um, that'll product with supplement facts, panel dip. And look, I got a bottle of thrive sitting right over there and you know what it says on the back supplement facts for a reason cause it's done right.
[00:50:50] That doesn't mean every single product within nutrition facts panel doesn't meet label, claim, you know, socks, [00:51:00] whatever. But understand. The product would supplement facts goes through a lot more checkpoints. Um, the other thing that you want to look for in your protein powder is does it contain additional amino acids beyond whatever parent protein it is, whether it's way or casing, or ag, et cetera.
[00:51:22] Oh, if it does, it could mean that those additional aminos are there to spike the nitrogen content. Okay. Which is the funny business that was going on. What was it, a year ago? Um, and, and it's probably still going on now. That doesn't always mean if there are added aminos that that's what's happening, but it is part of the shell game that some of those companies were playing.
[00:51:51] Okay. Uh, third and related to that, that second point. If the supplement [00:52:00] company that makes your protein was on that list, and it's a very public list as to which companies were protein spiking, then do not patronize them and do not buy profit from, okay. No matter how many times they tell you they've cleaned up their act, if they're doing that once.
[00:52:24] You know, there are, the odds are there are other shenanigans going on at the company. No. Fourth, you want to look around if the companies that refuse, you know, who refuse to play that game, whose products have always been true to label. And then in the market, frankly, for years, you know, there are a lot of fly by night companies.
[00:52:45] You can pick up a muscle mag, you know, from a couple of years ago, and half those supplement companies still aren't around. You want to be doing business with people and companies ideally that have been around for decades. There [00:53:00] are not many. Finally, I want you to at least attempt to get to know the people.
[00:53:07] Behind the products. Okay. If you're looking at thrive and wondering if that's the protein for you, one of the things you should do is say, who's behind that product? Oh, Carl. Or, you know, he lives a very active lifestyle and he's extremely knowledgeable. Right. As you don't have to read many of his posts, you don't have to, you know, you can look at a picture of him.
[00:53:29] He lives this thing. Okay. You would be shocked at the number of people. That don't that, don't train, that don't diet, that's smoke and that have other habits that are inconsistent with weight training and physical culture. Another example, uh, you've heard me talk about muscle in sports science, mass.
[00:53:54] They make sense. The gym, John Driggs, the head honcho over there, he is a world [00:54:00] class. Centurion bike rider. Okay. At nearly 60 years of age, we're talking 100 mile rides. I'm the bike up and down some very steep terrain. You know, these aren't little Hills in all kinds of weather is a big deal.
[00:54:19] He's in incredible shape and he's been in business for more than a quarter century, you know, and never once. Was one of his products found not to make labor claim. That's the kind of company that you want to do business with and hopefully you find others, right. Cause it's nice to have options and you should absolutely patronize them if they displayed the same kind of people behind the product.
[00:54:48] Okay. Finally, there are. Several tests that you can perform in your kitchen to establish that you're at least getting, let's say, quality tribulus [00:55:00] and Cheryl. Oh no. I've had more than one subscriber point up product. Right. That he exposed because he knew how to perform these tests. The company didn't even contest his findings, by the way.
[00:55:14] They just told him. To, um, send back his unused bottles and they would provide him a refund. Now think about that. He wrote the company back and he said, Hey, I tested your product. There is no camp, hasn't been in it. And they didn't contest that. They just offer him his money back if they send the bottles back.
[00:55:38] So here's the bottom line. If you're going the trial and error route, understand it's going to be a long road and it's a long, expensive road, worse, um, it can get even more expensive, right? And you can never be quite sure. That your findings are accurate. [00:56:00] I'm not sitting here with, neither are most people with an HPLC, right?
[00:56:04] High-performance liquid chromatography testing machine and believe you mean supplement companies know it. One thing you can do is subscribe to an information source that can show you which products contain what they claim and which don't. And I get that information from other sources. Yes, but the fact of the matter is think about how much money you're going to save by steering clear from those products.
[00:56:37] He referenced that issue that where lab tests were done on trip and neck B products. The very first equity product it was, is one of the best sellers on Amazon and elsewhere. It contains zero. At the stair on label claim 300 milligrams, and that was [00:57:00] validated by multiple labs. By the way, I wish I had something like that when I was growing up because it would have kept me from wasting.
[00:57:11] Untold amounts of money. I probably could have retired by now. And no, I'm not joking about that.
[00:57:19] Carl Lanore: [00:57:19] You know, you know, this is a common problem. All of us feel this way about the things that we buy, the supplements that we buy, and, but, but, but, but the free economy is responding to this. So good companies like Metagenics, um, highest quality.
[00:57:38] Nutritional supplements in the world. They actually subscribe to outside service with the lab and they, on their website, they have a link called true quality to our you quality. So you put the number, the batch number, and the product number into this website, and a third party lab comes up and shows you [00:58:00] the product that you have in your hand, the source of its production and how it tested out.
[00:58:06] Uh, as far as getting labeled claims and more, but more and more companies are starting to do this now, I don't know about this company, but there is a company called check my subs.com, and they claim to be, uh, independent lab, uh, that, that does like, you have to submit your product to them and they do the lab results.
[00:58:25] And no matter how it turns out, they publish it. That's like when you sign up with them, you agree that everything that goes out, they, they're going to publish good or bad. And more and more companies is subscribing to services like this because more and more of us feel like we don't know what we're taking anymore.
[00:58:44] We, we, we, we, we trust the company to have done a job.
[00:58:48] Coach Rob Regish: [00:58:48] And I'm really glad you brought this up because if you are going to inquire about, you know, the quality of X, Y, Z product you [00:59:00] should ask for a third party. A lab analysis, validating them what's on the label ism or what's in the bottle is on the label or vice versa.
[00:59:10] Instead, what a lot of companies were trying to offer you is to see, have a certificate
[00:59:14] Carl Lanore: [00:59:14] and those certificates of analysis that come from other companies and other countries rarely are accurate. Uh, and, and if you're not doing your own testing, you're just getting robbed. But a lot of companies don't want to know cause they're getting such a great price for the raw materials.
[00:59:30] They're like, look, we have to COA. We have to go by that. I mean, that's as far as our responsibility goes. And the reality is, while that may be, uh, play a role in any legal issues, uh, there is a responsibility to your, to your, uh, your, your buyers that you have tested because you could be getting snookered and snickering them in turn.
[00:59:54] Coach Rob Regish: [00:59:54] Yeah. Let's see if they means nothing. I mean, I literally could. Trim up a nice one on my printer [01:00:00] here and send it to you.
[01:00:01] Carl Lanore: [01:00:01] Yeah, I understand. The COA is always good for multiple years, like you know, five years because they supposedly are such large sources that they're making that. But th but the reality is they could be buying new stuff.
[01:00:11] They could be bringing new material and using the same COA. So you don't know. You have to test, you have to test. We're going to take a break before we go to break. So here's my results on the reverse. Hyper. So all of these have a little bit of a slant, a forward slant. Yeah. Uh, they don't claim to be five degree, but they do have a forward slant.
[01:00:32] The first one, uh, is made by a company called Titan fitness, and this was the lowest price I found $318 and 71 cents and free shipping, and they're in stock. Now I will say this, if you look at the construction compared to the other one I'm going to mention, it's definitely a lighter construction.
[01:00:54] It's definitely. Uh, less expensive to build. Will it work [01:01:00] for you? I mean, unless you're going to be putting 500 pounds on it. Yeah, probably it'll work for you. You know, I don't, I don't, I don't know how durable it is, but that one This email address is being protected from spambots. You need JavaScript enabled to view it. website, and it's called the economy H, P, N, D, which obviously means nothing to the fact that it's reverse hyper.
[01:01:21] They're calling it a M. I don't know what the HPN D stands for, but anyway, they've got it there. And like I said, that's a really reasonable price. Three 1871, including shipping rogue has one that definitely made a little bit better. You could see the thickness and the quality of the metal uprights, uh, the padding, uh, the handles and everything.
[01:01:43] And, you know, rogue only makes great stuff, and there's is a seven 95. Uh, I, it does not say anything about shipping on their website. It does say a 206 pounds. Um, nothing about free shipping as [01:02:00] far as I can see here. But yeah, that one's a, that one's a bit more, you know, by a few hundred dollars.
[01:02:07] Coach Rob Regish: [01:02:07] But then you can, you tell by looking at it whether the weight sleeves are angled up a little bit.
[01:02:14] Carl Lanore: [01:02:14] The weights sleeves. So when you say the weight sleeves, you mean the, the, the stems that the weights go on?
[01:02:20] Coach Rob Regish: [01:02:20] Yes.
[01:02:21] Carl Lanore: [01:02:21] Uh, no, they're, they're straight. They're straight. They're not angled up on the road and they're not angled up on the economy.
[01:02:27] A, uh, H P N D
[01:02:30] Coach Rob Regish: [01:02:30] he might've gotten it right from directly from West side. Then the only other place I can think of that wouldn't do it.
[01:02:36] Carl Lanore: [01:02:36] Uh, yeah, maybe, uh, I watched the angled up, uh, stems.
[01:02:40] Coach Rob Regish: [01:02:40] Yeah. Yeah.
[01:02:41] Carl Lanore: [01:02:41] That makes
[01:02:41] Coach Rob Regish: [01:02:41] it easy. Yeah. But, but there are other facets to that thing that make it rock solid.
[01:02:48] Personally, if it was me, I'd pay the extra money. Uh, but I'm the guy that uses a lot of weight and like, she use bands. So, you know, that's not everyone.
[01:02:58] Carl Lanore: [01:02:58] Yeah. This rogue looks [01:03:00] really, really good and they are well known for the quality of their equipment.
[01:03:03] Coach Rob Regish: [01:03:03] So I don't think you have to worry about that.
[01:03:05] Carl Lanore: [01:03:05] Um, I, we're going to take a quick commercial break and when we come back, we've got the blueprint tip of the day. Stay tuned, we'll be right back trying
[01:03:13] Coach Rob Regish: [01:03:13] to
[01:03:14] Carl Lanore: [01:03:14] get the info.
[01:03:17] Coach Rob Regish: [01:03:17] Welcome back
[01:03:19] Carl Lanore: [01:03:19] to the blueprint power hour. So what's the blueprint tip of the day,
[01:03:23] Coach Rob Regish: [01:03:23] Rob? Tip of the day is a word on bad genetics.
[01:03:29] Carl Lanore: [01:03:29] I got them. So my body looks like a belongs to somebody else. I swear to God, leg, arm, everything.
[01:03:36] Coach Rob Regish: [01:03:36] Yeah. Yeah. So, um, as a young man of 15, I was hell bent on building muscle. And so I devoured whatever information I could get on the topic. And I was a verbatious reader. I still am. That's, that's still with me today.
[01:03:56] I read everything though, not just muscle [01:04:00] magazines. And one day I remember I was in my kitchen and I opened up the newspaper and I had one of those like dear doctor type columns. And so Amanda had written in and he asked the doctor, how much muscle could he build, right. By training hard and eating right, and what followed with some of the most damaging advice I think I've ever heard.
[01:04:26] The good doctor went on to explain that if your tricep muscle wasn't attached closer to your elbow versus your shoulder, when you flexed it, you couldn't. You weren't going to build any appreciable amount of muscle tissue. No matter how hard you train or how much you ate or how hard you died. He further stated that individual's displaying a lot of muscle without those kinds of favorite, quote unquote favorable.
[01:04:56] Jenna muscle attachments [01:05:00] almost certainly had to use steroids to do it. And then he finished by saying that if you had such unfavorable genetics, and I remember those two words, I can, I remember him to this day. It would be best. To maybe take up another hobby like soccer or basketball. And so believe it or not, I almost threw the towel in after reading that because my parents always told me that doctors were just slightly less knowledgeable than God.
[01:05:42] And you don't question their advice because they're all a lot smarter than you. They've got a white coat and their degree up there, so they've got to know more than you do. Fortunately, I closed that paper and I never considered that advice again. [01:06:00] It turns out that doctor didn't understand what bad genetics really are.
[01:06:06] Now, I lamented my quote unquote bad genetics once when I was in college. Um, and I was with my mentor Eddie a zero, and he said to me, you want to see bad genetics? He said, look, if Keith Keith was a student in one of our classes, I can't remember which, but he was born. Keith was born without arms and legs.
[01:06:33] He literally used a prosthetic leg to drag himself around campus in a wheelchair, and he had, he looked at me and he said, Keith would kill.
[01:06:50] Carl Lanore: [01:06:50] Okay.
[01:06:51] Coach Rob Regish: [01:06:51] And that was the last time I ever mentioned that. And truthfully, that's the last time I [01:07:00] ever even considered genetics, you know? Um,
[01:07:03] Carl Lanore: [01:07:03] which, and what do you have bad genetics for?
[01:07:05] Are you, are you trying to be an Olympic athlete? I mean, Olympic athletes that didn't have the greatest genetics and, and still did? Well, I mean, the, the whole, I, I, you know. As soon as the word genetics comes into the discussion, I always feel that the word genetics is a catchall for, you know what, I, I'm just giving up.
[01:07:30] I'm not going to, cause I, I was just talking to a friend of mine that I've known since I was 14 years old and, uh, and she was told. She, she's got, she's got some plaque buildup and she, she eats healthy and you know, and self-reporting I, when people tell me they eat healthy, they don't eat healthy, whatever they tell me they eat, I discount it by 50% because we're all human and we always want to over-report what we perceive to be good behavior and under-report what we perceive to be bad [01:08:00] behavior.
[01:08:00] Coach Rob Regish: [01:08:00] Right.
[01:08:01] Carl Lanore: [01:08:01] But there is really, you are not a hostage to your genetics. And so as soon as people start saying, well, you know, my doctor said it's genetic, that means you have no control over this. Only we can help you. Yeah. And, and, and, and, and really people, I think there's a certain amount of relief to saying it's my genetics, because it's like, okay.
[01:08:25] I don't have to feel guilty that there's something I'm doing bad to myself so I don't have to give up what I'm doing right to, to save myself. It's a terrible word. The word genetics, the way it's used today. Oh, it's your genetics. It's like, you know what? There are twins who will follow their entire lives, who lived their lives differently.
[01:08:48] And have completely different health outcomes and, and the, and the, and the fact that those examples exist means you can no longer use. It's my [01:09:00] genetics is just an excuse for continuing to get sick. Say what it is. I really don't want to have to deal with this. And I'm just, you know, it's my genetics.
[01:09:12] Coach Rob Regish: [01:09:12] Yeah. And it goes both ways. I've seen people, will you, Oh my God, I'm a hard gainer. And consequently they don't train as hard or eat as much, or, or I've, I have bad genetics and screw it, I'm not going risk. I'm not going to restrict my food intake. Uh, you know, I'm screwed genetically. No, that's not true.
[01:09:34] Because, you know, I'll use my example. You may have stubborn calves. You may have a bird like bone structure.
[01:09:43] Carl Lanore: [01:09:43] Yeah. You may have to work a little harder and find some different ways to trigger growth in your body or suppress disease in your body, but you can do it because it's not your genetics.
[01:09:55] Because if it was, if it was solely genetics, those twin studies [01:10:00] wouldn't mean anything. Today they have twins who have the BRCA genes. The one girl gets breast cancer and the other girl, doesn't that mean genes? Look. Something you are doing is not. So I a an absurd analogy that I love to use when we talk about genetics is we are not genetically predisposed to be able to breathe water.
[01:10:24] So don't jump in and take a deep breath. It's not going to turn out good. Right? And people say, well, that's absurd. No, it's the truth. We don't have the genetics of a fish. We don't have gills. We can't turn what's in water into, into oxygen for our bodies. So we are literally not genetically predisposed to breathe water.
[01:10:43] And it's real. And that's, that's the, that's the absurdity of genetics. It's like, well, just don't jump in the water and try to breathe and you won't drown. Exactly. Stop doing the things that are triggering bad outcomes in your body the same way.
[01:10:57] Coach Rob Regish: [01:10:57] So if you're not set up to [01:11:00] be, you know, ho Cogan like I was, um, that's one thing, right?
[01:11:08] That didn't stop me. From getting up to two 50, two, mostly muscle, uh, you know, a decade or so after I started to train and I got there in large part because nobody ever told me I couldn't. And the few people that did, I just simply ignored.
[01:11:28] Carl Lanore: [01:11:28] Let me go look at Dave Hartnett. He's watching now live.
[01:11:31] And he has an amazing physique. He says, the harder I work, the better my genetics get. That's classic. That's so good. It's like, yeah, exactly.
[01:11:40] Coach Rob Regish: [01:11:40] Exactly. Yeah, so, so it may take 6,000 calories a day like it did for me. You might have to drink two cups of vegetable oil to
[01:11:49] Carl Lanore: [01:11:49] guess I wouldn't. I look, I coach.
[01:11:51] Rob has done some things. That are exclusively coach Rob originals, starting with pulling his toenails off because he didn't want to get [01:12:00] toenail fungus, but I would not recommend anybody drink vegetable oil because it's so highly inflammatory. It's so bad for your liver. It just so bad.
[01:12:09] Coach Rob Regish: [01:12:09] But yeah, I w you know, in my defense, I was 25 years old.
[01:12:13] Carl Lanore: [01:12:13] No, we didn't know back then we were like, oil is oil. We need fat and we need calories. Right? I get it.
[01:12:18] Coach Rob Regish: [01:12:18] I get it. So, um, you know, as you pointed out, it may take decades. We're finding another way. It may be very expensive. Trial and error. Right on the training or supplement front, it certainly was for me, or you know, you can pretty much be assured you're going to have to battle through injuries, plateaus, and personnel issues, but don't you believe for one second that the vast, vast majority of people can build substantial amounts of muscle.
[01:12:52] If that's your goal. Regardless of their genetics. So I still think back to what [01:13:00] that doctor said in that column. And I silently wonder how many other kids read that had the same dream as I did and believed and believed him. Right. You don't, I know there were kids out, me like me out there. That wanted more than anything in the world to build muscle.
[01:13:23] Yet they had those hopes dashed by some guy who's probably never seen the inside of a gym in his life. I really wish I kept that, that little column so I could write them right with a nice picture showing them just how wrong, you know, he really was picture of me when I was 15 and a picture being now.
[01:13:45] Uh, well, so look, the moral of the story is this. If you've got both arms and legs, if you've got a properly functioning stomach. A brain and a goal then, then I'm here to tell you, you have [01:14:00] great genetics. You have, you have the best genetics in the world because it's all a matter of perspective.
[01:14:08] And if you don't believe that, we'll go to the hospital and I'll show you bad genetics. Do it justice. Do those genetics justice by maximizing all of them and leave the negativity. To those who don't know any better,
[01:14:25] Carl Lanore: [01:14:25] and I like that. That's great. Yeah, that's great. That's great. That's a great note to tie up the show
[01:14:31] Coach Rob Regish: [01:14:31] on, you know,
[01:14:33] Carl Lanore: [01:14:33] go to coach Rob rakish.com to learn more.
[01:14:36] This is it for us. We'll be back tomorrow. Thank you for listening. Share a show. Do me a solid. And share the show. Okay. We'll
[01:14:49] Coach Rob Regish: [01:14:49] see you
[01:15:03] [01:15:00] tomorrow.
[01:15:08] Okay. . .
