[00:00:00] Carl Lanore: [00:00:00] hey, Hey, welcome back to another episode of super human radio. Today's Tuesday. I'll be joined by my cohost and just a moment. Coach Rob regulars to perform the blueprint power hour. Today is October 6th, 2020. And won't it be wonderful when 2020 is over anyway, before we get started, of course, I always have to thank my title sponsor.
[00:00:24] Legendary foods eat legendary.com. Use the code SHR 10, not just for the 10% off, but to let them know that you learned about them here on superhuman radio and check out their nut butters. If you're a fan, like if you like peanut butter on things, crackers or peanut butter and jelly sandwiches, or you'd like to put peanut butter on ice cream, a lot of people do by the way.
[00:00:48] I never knew that. They have the best nut butters in the world, jacket and flavors. Uh, my favorite is the Apple pie, cinnamon Apple pie. It's just unbelievable chunks of [00:01:00] real apples, all in it. Um, and no sugar, but they taste like they have sugar in them, but they don't. So you can stay in your lane. If you are a low carb, low sugar person, check them out, eat legendary.com.
[00:01:13] Use the code SHR 10. And show them some love. Now we will play coach Rob's music. Here we go. Let me get that. Started calling all
[00:01:25] Coach Rob Regish: [00:01:25] blueprint army
[00:01:26] Carl Lanore: [00:01:26] fall in line. It's time for the blueprint power hour with coach Rodriguez on the super human radio network.
[00:01:38] Hey, Rob, how you doing brother?
[00:01:40] Coach Rob Regish: [00:01:40] I am doing great. How about you? I can, I can barely hear you.
[00:01:44] Carl Lanore: [00:01:44] Um, you may want to turn your volume up, I think. Is that possible for you to turn your volume up a little bit? Were you able to hear me earlier? Right?
[00:01:53] Coach Rob Regish: [00:01:53] I can. I can hear you now. Oh, okay. I
[00:01:56] Carl Lanore: [00:01:56] didn't do anything. I didn't do anything.
[00:01:58] Coach Rob Regish: [00:01:58] Yeah. Yeah. Who knows? [00:02:00] Well,
[00:02:03] so, Oh, I'm doing really good. How about you?
[00:02:06] Carl Lanore: [00:02:06] Good. Good training is going. Good. Sleep is going good. I'm two weeks, actually, two weeks in a day. Completely caffeine free. And then
[00:02:15] Coach Rob Regish: [00:02:15] you were telling me,
[00:02:16] Carl Lanore: [00:02:16] and I have more energy. I wake up with energy. Now it's the most miraculous thing. I was just telling my buddy Billy, because he and I used to have a ritual where we would crack open a bang energy drink and I'd call him.
[00:02:28] And we talk first thing in the morning and I don't do that anymore because I'm not drinking. Bang energy drinks. I was telling him, Billy man, I have energy from the moment I get out of bed. Now it's just the most wonderful thing. I mean, I'm doing cardio in the morning. Again. I've had to do cardio. I haven't been doing it because I wake up in the morning and I feel like a schlub.
[00:02:50] And now I wake up in the morning. I go, I get my clothes on, go down and I get on the treadmill.
[00:02:55] Coach Rob Regish: [00:02:55] At what point in those two weeks, was it the toughest for
[00:02:58] Carl Lanore: [00:02:58] you? The second and [00:03:00] third day were horrible.
[00:03:01] Coach Rob Regish: [00:03:01] Yeah,
[00:03:02] Carl Lanore: [00:03:02] I didn't feel good. I was so weak, weak, weak, weak, like walking up the stairs. My legs started to like fatigue.
[00:03:11] Yeah.
[00:03:12] Coach Rob Regish: [00:03:12] Yeah. Wow. So you were up to about a gram a day too.
[00:03:18] Carl Lanore: [00:03:18] Oh, well, over a gram a day. Hey look, who's here. We were just talking about you. Andre. Andre from South Africa is here.
[00:03:24] Coach Rob Regish: [00:03:24] Yeah. Awesome.
[00:03:25] Carl Lanore: [00:03:25] Pretoria Africa.
[00:03:28] Coach Rob Regish: [00:03:28] Good to have them.
[00:03:29] Carl Lanore: [00:03:29] When we were kids in school, we used to have to sing that song. Um, we are marching to Pretoria when I was in like third grade.
[00:03:36] I think we learned that song and we had to sing that song.
[00:03:38] Coach Rob Regish: [00:03:38] So there you go.
[00:03:40] Carl Lanore: [00:03:40] Hey Andre. Guess what? I'm eating. I'm eating drawer's and biltong from select savory snacks. Uh, everybody in the audience can save 15% off. If you go to SHR network.com/sss. I'm sorry, not biz. [00:04:00] Natalie's going to kill me. SHR network.biz/sss.
[00:04:06] You save 15% off the best meat snacks in the world. Andre was happy to hear that, uh, that I'm eating biltong because that's, uh, that's a, uh, a regular snack for people in South Africa.
[00:04:18] Coach Rob Regish: [00:04:18] It tastes phenomenal. And when I say that, I mean, I'm truly meaning I sent away for the sample pack. Right. And every single one.
[00:04:27] Yeah. They they're knocking it out of the park, man. I tell you that stuff is you, you really can't even make any comparison to beef jerky. No. That's all
[00:04:38] Carl Lanore: [00:04:38] right. And you know what the best part is. Rob two ounces is 32 grams of high quality beef protein,
[00:04:45] Coach Rob Regish: [00:04:45] two ounces,
[00:04:46] Carl Lanore: [00:04:46] like a handful. He has this 32 ounce 32 grams.
[00:04:51] Coach Rob Regish: [00:04:51] So there you are, right. I mean, you really don't, you don't need to supplement them.
[00:04:56] Carl Lanore: [00:04:56] Well, not only that, but it makes meal prep so easy. Like for [00:05:00] meal prep, you can just take two ounces and throw it in a plastic bag. And there's one there's, there's your protein for one meal, by the way, I got to share something else with the audience because you and I both know successful dieting or successfully building new muscle, it's all about eating.
[00:05:20] All about what you eat when you eat, how much you eat. And, uh, I discovered, so I usually go through Wendy's in a pinch and buy beef patties for a buck and a quarter each I can get a pound to a pound and a half a beef, uh, for $9 to $6. Um, but then they don't start cooking their beef patties until 10 30.
[00:05:45] Well, I took a shower, not the other day. I went through and I said, Hey. Do you have eggs on your Alcart menu? And the girl looked and she says, yeah, we do. It's a dollar 37 for two eggs. Now these are the eggs that, yeah, these are the eggs that they put on [00:06:00] their breakfast sandwiches. So they're round, but they're real eggs.
[00:06:04] And so I said, give me six eggs and can I get the three sausage patties? Yeah, the whole thing costs me $7 and 95 cents. I did it again this morning.
[00:06:15] Coach Rob Regish: [00:06:15] That's a great KIDO meal too, right?
[00:06:18] Carl Lanore: [00:06:18] You're in a jam and it's early in the morning and you need a postworkout meal because you didn't prep one to drink or eat after your workout.
[00:06:26] Drive through Wendy's whoever you get, say, Hey, I want to buy some things off of your Alla carte menu. If they don't know what that is, tell them to get their manager. A dollar 30, a dollar 36 for two eggs, get six eggs, get one or two sausage patties and you gotta be willing to $8 and you're all set.
[00:06:43] You've got a great
[00:06:44] Coach Rob Regish: [00:06:44] meal. If Jen's listen. And she gave me a big thumbs up, you know, she's she works so much. Sometimes she gets in a pen. So that's a great idea. Yeah, that's good.
[00:06:55] Carl Lanore: [00:06:55] If I'm South Africa said, keep on eating biltong, you will get strong. [00:07:00] Yes. I love it. I love it. I have a whole bag here next to me.
[00:07:02] Thank you, Andre. Thank you for being here today. Thank you for being here today. So anyway, um, anything new with you that we need to announce before we start answering questions?
[00:07:12] Coach Rob Regish: [00:07:12] Uh, you know, I I've had an exceptional experience with this planet earth CBD. Um, uh, this has really been my first experience with it.
[00:07:21] I ordered an amusing, just started using the tincture, uh, and it is literally the, from the first dose. Greatly reduced pain. Uh, and my wife order, not the tincture, but the, um, greens product that they have, which if you look at how much CBD is in it, and also what else is in it, pretty darn exceptional by yeah.
[00:07:47] You know, for one supply and here's the best part. It actually tastes good. I haven't had it yet, but she tells me it tastes exactly. Uh, like I think it's an Apple funder type, Apple turnover, something to that [00:08:00] effect. Yeah. It's really, really good stuff.
[00:08:03] Carl Lanore: [00:08:03] Planet earth has a special right now for our audience.
[00:08:05] These are sports supplements and fused with CBD pre-workout post-workout and a high quality whey protein powder with CBD full, full spectrum hemp in it. Uh, if you go to SHR network.biz/power and power is an all caps, P O w E R. You'll save big time off of all of they're specifically made for sports enthusiasts CBD products.
[00:08:36] So check that out for sure. Um, what happened here? Where did all my questions go? Oh yeah, they're
[00:08:45] Coach Rob Regish: [00:08:45] gone.
[00:08:46] Carl Lanore: [00:08:46] I just scared the hell out of myself. Okay. So the first question comes from Greg Havard. He says, I really like your slant on training and was wondering what your thoughts are on the five by five specifically.
[00:08:59] I'm wondering [00:09:00] how you progress from week to week.
[00:09:03] Coach Rob Regish: [00:09:03] Yeah, that's a great question. Um, so many, many listeners I'm sure are familiar with five by five sets of five. Um, either in its original format by bill star or some of the newer spins on it. Uh, I specifically chose five sets of five for the blueprints cruise phase.
[00:09:22] And that proved to be a great decision because instead of just cruising and maintaining the gains. These guys were writing me left and right saying I'm still gaining. I'm still gaining. Um, it's five by five seems to hit the sweet spot for the vast majority of the training population in terms of, in terms of volume, in terms of intensity.
[00:09:45] Um, the only thing it can't tell you, no program can tell you this is the proper frequency, but those are two out of your big three. Uh, and that goes a long way. Towards getting your results, the weights that are used in order to [00:10:00] receive a achieve rather five reps, five solid reps. That's heavy enough to stimulate hypertrophy and strength gains, but it's not so heavy.
[00:10:10] It burns out your central nervous system. Stick with weights on the 90th percentile for more than three weeks, and you'll know exactly what I'm talking about. You experienced central nervous system disinhibition, and you'll actually get weaker. Doesn't happen with five-by-five. Um, the weights on the other hand are also not too light, right?
[00:10:30] I mean that wouldn't get very good results. If we're just going in there. Curlin Campbell soup cans for thousands of reps, the muscle doesn't grow. Um, it is my opinion that the total volume. Is almost perfect for the big compound lifts. And in fact, I think it's close to optimal for some, for many of the smaller movements, but if we're talking venture breaths, squat, deadlift, or any variation thereof, [00:11:00] uh, you know, 25 total reps given the weights that are used, uh, around the 80th percentile.
[00:11:08] Is just about perfect. It all. It also does. It does work capacity. Okay. That's another strength, quality that it builds depending upon of course, how much total volume you're used to do it. But if you're coming from a world of one set to absolute muscular failure, Five sets of five is going to be, and he's going to be like jumping into a VAT of ice, cold water, but in due time, your heart and lungs will adapt to see you through it as for making progress.
[00:11:38] Right? This is the crux of his question and it's probably the, the most crucial one. I like to start out just adding five to 10 pounds a week across all 5 cents in the early going. The truth is if you start just a little bit back from where, you know, your limits are and build up some [00:12:00] training or on them, you can do that.
[00:12:02] Um, for quite a while, at least in the, in the early going however, like anything, it doesn't last forever. And so when the going gets tough, I continue to add five pounds a week, but I bring in the reps down to say three. So instead of five sets of five on that particular workout, I do five sets of three. It may not be the true fight or flight a variation, but for the following weeks, I just stick with that.
[00:12:32] Wait until I can get to the classic five sets of five reps that the program calls for you can and will gain for a long period of time. A good long while on that too. Um, thereafter. There are a million different ways you can do it. I would suggest adding five pounds. Yeah. And attempting to get five reps, let's say on your first workout on our first work set, rather [00:13:00] only when you're still fresh.
[00:13:02] Um, and then you might even lower the weight on the following sets. Um, but do your five repetitions and then the following week, you do two sets of five, right? With that. Five pounds of additional weight. Okay. And you continue in that effect. And until finally you can achieve all five sets of five repetitions, whereas you could originally, you know, only perform one set with it.
[00:13:29] So, as you can see, right, there are other, a lot of different to gain perhaps more so than any other method. And that's part of the flexibility of it. That makes sense. Does it work for people? That's just how I do it. I'm very focused on strength gains. Other people might not be. Um, and you may have other variations to suit your physiology better.
[00:13:52] What matters is this? Whatever allows you to make progress, do it. Five by five is the ultimate [00:14:00] default routine. If you don't know what to do.
[00:14:04] Carl Lanore: [00:14:04] Yeah. It works for just about everybody, doesn't it?
[00:14:06] Coach Rob Regish: [00:14:06] Yeah. Yeah. I mean, it's hard. It's really hard to screw it up. Let me put it that way.
[00:14:12] Carl Lanore: [00:14:12] Carrie Kruger, who also lives in South Africa said, Hey guys, Andre, can't get all of the airtime.
[00:14:17] That's right, Carrie.
[00:14:20] Coach Rob Regish: [00:14:20] Welcome to that.
[00:14:21] Carl Lanore: [00:14:21] All right. So the next question comes from. Anderson L Roy. He says I'm not as into sports nutrition as, as I am greens. Oh, I'm sorry. Yeah, I guess what, what can you tell me about them? Do you have any particular recommendations? Is he talking about like these powdered green supplements?
[00:14:47] Coach Rob Regish: [00:14:47] I took it to me in the greens product. Yes. And so, so the first thing I'll say about greens type products is this, I think they're overlooked. I really do. Um, both in terms of your health, from a [00:15:00] health perspective, as well as, uh, in sports nutrition. Yeah. At least when it comes to the ladder that's right.
[00:15:07] In large part to the marketing of those products, because Green's products are mostly. Marketed right for health and longevity, not performance. And of course the demographics of the supplement market dictate such, you know, you're dealing with young men, mostly, um, that are in good health. So they look at a greens product and think chase, why bother?
[00:15:29] I'm not old. I don't need one of these has nothing to do with being old. Um, the truth is that a good greens product will absolutely help you, I think, in your bodybuilding efforts. And they also offer clues, I think, as to where the next breakthrough in sports nutrition is coming. And I'll get into that in a second.
[00:15:48] The, the best screens product you can make, uh, I think anyway is the one that you can blend yourself, right? If you have a garden and you're growing kale and spinach [00:16:00] and alfalfa, Then those things are dynamite to put into a blender and make yourself your own greens product. Now it's true. There are other greens type things that don't come from the ground that come from the sea and other places that, that, uh, you can't, I guess, grow, but it's a hell of a good start.
[00:16:24] Now, one bad thing about, uh, Kale and spinach, et cetera. They're very, very bitter. The fingering bitter, if you've never tried this before, however, um, you know, you can still flavor with natural ingredients, including our old fence friend glycine, all you need, you just need a little bit that stuff. Uh, another is Stevia, Stevia, whatever you want to call it.
[00:16:50] Or if you can have, if you can have carbs, certainly feel free to add fresh fruit. So, um, there is [00:17:00] a. I guess I'll call it mass market product that I like. It's called ALPA okay. Complex greens. It's made by a company by the name of enzyme process. You can check their history. They've been around forever doing greens products, just like this.
[00:17:14] So, you know, I trust their expertise, our complex, if I'm not mistaken has nine, um, deep green ACOM superfoods, uh, and including things like spirulina. Uh, and wheat grass and one other, I forgot the name of it, but I, I double check the bottle. It yields over 2,800 active enzymes. And along with those enzymes, it packs a very high concentrations of all this.
[00:17:46] This is what's interesting, all the essential and nonessential, amino acids, or at least the vast majority, and also has essential fatty acids. And a multitude of health [00:18:00] promoting, uh, call them micronutrients, all of that for around 40, 50 cents a day. I don't think it exceeds 50. Um, to give you an idea of just what one of those screens superfoods, uh, includes let's look at spirulina.
[00:18:17] Spirulina is a blue, it's a blue, green algae. Uh, and is otherwise known or could be known, I guess yeah. As pond scum. Uh, yeah, it's actually one of the most nutritious and nutrient dense foods that you're going to find out there. So, uh, just to start, spirulina is 60% protein, 60%, which is twice as much as some forms of red meat, it contains 18 amino acids, including all the essentials.
[00:18:48] And 10 of the 12 nonessential amino acids. So that's pretty darn comprehensive, you know, for, for a non, uh, dairy or meat based food. It's also a great [00:19:00] source of phytonutrients, iron magnesium, uh, the FA uh, fat GMO linoleic acid GLA, uh, and it's believe it or not, it's being investigated right now in an attempt to end.
[00:19:15] World hunger. Uh, do you do, and in part two, it's darn near miraculous ability to save starving children. And if you don't believe that, get on pub med and punch it, spirulina world health organization. And you'll see what I'm talking about. According to an economist anyway, out there, that's looked at it or as Hyler.
[00:19:41] Uh, who was a doctor apparently, uh, meaning a medical doctor, just one gram of spirulina per day can correct malnutrition and in a small child within a week's time, within a few weeks time, you know, that idea [00:20:00] by the way, is also supported by the United nations, who are the really looking hard at this issue.
[00:20:06] So look, here's the bottom line. However you do it. Get your grains. You can grow them, you can blend them, or you can take a capsule and beyond the lookout for other aquatic plants promising bigger and better things. And I'm talking both fresh water and salt, uh, because I can tell you for a fact, the benefit, those beneficial things are out there.
[00:20:32] And yeah, probably 80% of the natural products that are, that are available. To support what we do, building muscle and losing fat. A good 80% of them were probably in our oceans.
[00:20:47] Carl Lanore: [00:20:47] So my two CCS on this is make sure everything you use is organic because you want, you may want to concentrate. Some of these, um, biologic, biological, [00:21:00] uh, beneficially, uh, healthy things from plant sources, whether they're from the ocean or not.
[00:21:06] And you also could be concentrate chemicals, uh, agrochemicals in your body as well. Number one, number two, if you suffer from autoimmune disorders, it's probably not a good idea to take a concentrated,
[00:21:20] Coach Rob Regish: [00:21:20] uh,
[00:21:21] Carl Lanore: [00:21:21] greens product. Um, More and more evidence is coming out that in fact, people who have autoimmunity, the autoimmunity tends to get worse with the more plant foods that they eat.
[00:21:37] Coach Rob Regish: [00:21:37] Be great. That could be very, very important for my wife. Then they're currently testing her for RA.
[00:21:43] Carl Lanore: [00:21:43] Uh, if she has already, we need to talk cause I'll, I'll help you get really pet get pet right path right past
[00:21:48] Coach Rob Regish: [00:21:48] it. Okay.
[00:21:50] Carl Lanore: [00:21:50] Okay. So, but uh, dr. Uh, Grundy, he wrote the book, the plant paradox, and it's a
[00:21:57] Coach Rob Regish: [00:21:57] very good book.
[00:21:59] Carl Lanore: [00:21:59] Now, he, you know, [00:22:00] he did a good job with the plant paradox and now he's off, they're doing smarmy stuff, you know, he's trying to become more popular on social media and stuff like that. Don't hold that against them because he shed the light on something that's really important. And that is that, um, all auto-immunity leads back to plant based foods, whether it's grain corn, we, whether it's, um, um, certain, certain, um, mush rooms, they all, it's not beef that causes autoimmunity.
[00:22:34] It's not chicken that causes autoimmunity. In fact, it's not even eggs. A lot of people say they're allergic to eggs and not allergic to the eggs. They're allergic with what they're feeding the chickens, because that ends up in the egg. So if you have auto immunity, you don't want to take a greens product.
[00:22:50] Um, or if you do want to take it, you start slow. And low for a couple of weeks and notice if anything changes all of a sudden, do you feel [00:23:00] worse? Have you, is your bowel movement changing? You know, uh, do you have, all of a sudden your knees are more achy? Don't take it. This notion that, you know, Elisa gets mad at me.
[00:23:12] She says I don't eat enough greens. Well, from an evolutionary perspective, We didn't need greens all the time. Not in winter, at least they didn't grow up and we didn't have a Kroger's to go pick up, you know, produce shipped in from another state or from a greenhouse somewhere. And this notion that we must have greens in our diet is actually not true.
[00:23:36] Now can some greens be beneficial? You know, there's lots of things in broccoli that seems to be good. Um, We have a show coming up about it. Yeah. Faith fitness guy KK. Okay. We have a show coming up about M ms is an autoimmune disorder. It's completely reversible. I did a show with, um, Oh God, what's her name now?
[00:23:57] Dr. Terry Walls, who is a [00:24:00] physician? And she developed multiple sclerosis and she was in a wheelchair. And today she rides her bicycle to school and she walks and she talks and everything is great. Again, completely reversible any autoimmune disorder is completely reversible because it's 99%, the food you're eating and 10% reversing the destruction that that food did over time that gave you autoimmune disorders.
[00:24:24] So this is going to be good, but, uh, again, be careful tread lightly. If you think you have autoimmunity issues. Uh, don't go for the cause there's a, there's a company right now. They have great marketing. They have one bottle says fruit and one bottle says veggies. They're advertising on TV all the time now.
[00:24:44] And they're telling people, Oh yeah, you're all. You can get all your fruit and vegetables and just three caps of each of these.
[00:24:50] Coach Rob Regish: [00:24:50] And they don't seem that
[00:24:52] Carl Lanore: [00:24:52] the bottles are beautiful. The bottles, and you know, the fruit bottle is red. The veggie bottle is green. [00:25:00] Uh, Terry Walls was on the show. She's not coming back on.
[00:25:05] She's not coming back. She was, there's an old show. I will find it for you. And if you message me somehow on Facebook or send me an email two on This email address is being protected from spambots. You need JavaScript enabled to view it., I'll find, and give me a few days, cause we're in the process of moving. I'll find the Terry Walls interview and get it to you. Um, This is a new doctor who wrote a very, very good book on treating ms yourself.
[00:25:29] But, um, they, they, you know, they have the great marketing, the red bottle, the green bottle, and all you need and all this other stuff and concentrating that stuff in your body may not be good for you. This notion that everyone needs to eat more greens, it's complete bullshit. Complete bullshit.
[00:25:48] Coach Rob Regish: [00:25:48] Um, would it prehistoric man, me and I don't think it was the old greens.
[00:25:52] Carl Lanore: [00:25:52] No, like I said in winter time, and if you're a priest of yours, you have your genetics come from a relatively cold climates. [00:26:00] You ate, you, you evolved with less access to plant based foods. Think about that. So, anyway, uh, wait, we have a comment here from Carrie Kruger. She says I have a, I've had a wrist operation to remove broken bone.
[00:26:16] And cartilage radius due to the possible RA. And, uh, an osteoarthritis would be PC assists, me and recovery. I'm really struggling with the pain and mobility issue. Well, before I would look at BPC, I would look at your diet. I really would. Um, if you, if you, most people eat nine to 11 foods every single week, if you would message me on Facebook spoke what your.
[00:26:44] Daily and weekly diet looks like we'll go from there. Let's start there. Um, anyway, so I digress, we were covering a lot of stuff. That's what happens on the show. People love this show because of the stuff that we go off on tangents, by the way. [00:27:00] So
[00:27:00] Coach Rob Regish: [00:27:00] I can also, I can also tell her real quick, um, look into CSUs quadrangular Perez.
[00:27:07] It's name in Sanskrit means bonding and not, it's not just for joint issues. In fact, um, Many of the early applications were for bone. Right? So it's a happy coincidence that it seems to work on tendons, ligaments and other stuff. But that would be one, I take a good hard look at during your recovery period.
[00:27:28] There you go. Yeah.
[00:27:29] Carl Lanore: [00:27:29] So Brad Savar, it says, so I just got the October issue of the blueprint bulletin another great issue. My question is. How do you decide which topics to address? I really look forward to it every month. And wondering if you take requests, I want to learn more about hemp and CBD products.
[00:27:52] Coach Rob Regish: [00:27:52] Yeah. So, so timely question. Um, similar to what we were discussing at the top of the show, the November issue, [00:28:00] the next issue of the bullet, and it's going to look hard at not just CBD. Um, but also CBD in combination with a few other things I've found that are just phenomenal. I mean, don't get me wrong.
[00:28:14] CBDs solo. I think for most people, um, is going to be fine in terms of knocking out pain. CBD plus the things that I've kind of lined up or for people like myself, uh, but severe arthritis in my right elbow. Now I consider myself fortunate. It's not a weight bearing joint, but it stands. Nonetheless CBD is going to be a big part of allowing me to train.
[00:28:40] Right productively. So there are now a hundred, I think, blueprint bulletins in the archive because each one covers four topics and. I'm very, very proud of that collection, that hundred issues, because for people really interested in anything related to this strength, [00:29:00] training, the training itself, the supplements, gray area products, diets, it is a virtual treasure trove information.
[00:29:08] And I, my dad it's quite unlike anything else. I've looked at other newsletters. I've looked at other columns. I've looked at other websites. There's just. Something different about it. Uh, but be that as it may, the question was how do I decide which topics I cover every month? The honest answer is it depends.
[00:29:28] It depends. So this the month I got the word about a new supplement, that's going to be debuting that is supposed to, it'd be revolutionary in terms of size and strength. Where have we heard this before? Uh, But after researching it thoroughly, right. I made the call and I won't say which, but I made the call on whether or not this stuff is going to be worth the asking price, which looks, it'd be a pretty penny.
[00:29:57] At least when, if this company, this one [00:30:00] company keeps the distribution rights and gets it out there. Um, So, you know, other times I might cover something, uh, if a new study is just published, showing or something, uh, you know, appears ahead of publication, if it shows up, I promise then yeah. You know, it's incumbent upon me to, to report on that.
[00:30:21] I might not have the money tire picture because it may be about a new compound. That's not yet available and I haven't used it yet. So I can't tell you yet from practical experience, what I can tell you is. Don't be surprised to see it starts showing up on the, on the shelves and here's what the research says.
[00:30:39] Um, and so let's see the October issue. Uh, which is this month deals with a simple dietary adjustment, macro neutral macro, the nutrient timing change that resulted in this study in significantly greater fat [00:31:00] loss and faster, even when the control diet was mashed calorie for calorie. And so. In that instance, I'll report on that.
[00:31:09] I will occasionally take suggestions from subscribers and I'll do my best to it, to, you know, address those issues. But also, um, we do some, some things very neat sup or I'm sorry, not supplement equipment reviews. Okay. Needless to say, when covert had a lot of people when shopping for home gym equipment and, and.
[00:31:32] Given the world and the way it's working right now, I still call that a very good yeah. Investment, but we do some very unique equipment reviews stuff that you can keep in your house, or you can bring with you the gym if it's open or outside. Uh, to continue to make gains, I'll be having more of those by the way, in future issues.
[00:31:55] Uh, so you can expect that soon as well. You should also know companies [00:32:00] send me a lot of stuff. No. PR probably hoping. Yeah. I'll, I'll talk about it on air. The honest truth is that the vast, vast majority over those products don't make the cut. They don't make the cut because number one, I don't like you product and I'll tell you why it's because it instantly biases your feedback.
[00:32:22] Of course, you just got something for free. You feel incumbents as, you know, review it positively. So if there's something that I'm reviewing from the newsletter, I buy it myself with my own money. And then you can get as close to an objective review as you will ever get. So rest assured next month, the CBD issue, if it will, if you will, is coming, uh, it will be in depth and believe me, I've found out some really interesting stuff about it.
[00:32:53] If you have any injury issues whatsoever, you're going to want to read about it. So that'll be coming soon.
[00:33:00] [00:33:00] Carl Lanore: [00:33:00] We're going to take a quick commercial break. We have lots more questions to answer and you're watching and listening to the blueprint power hour. Go to dot com to learn more about what Rob does.
[00:33:12] We'll be right back. Stay tuned.
[00:33:16] Coach Rob Regish: [00:33:16] This is the superhuman channel
[00:33:18] Carl Lanore: [00:33:18] doing reps
[00:33:19] Coach Rob Regish: [00:33:19] with the weight of the world.
[00:33:25] Carl Lanore: [00:33:25] Welcome back. Welcome back. Welcome back. The next question comes from Rob Anderson. He says, what's your opinion of Hyde as a pre-workout. I use it about 10 minutes before I train, as my gym sells single servings yet a little shooters on them. Is there something better I can use to make me stronger? I don't think a pre-workouts ever going to make you stronger.
[00:33:52] It may make you perform better, but it's not gonna make you stronger. What do you think?
[00:33:56] Coach Rob Regish: [00:33:56] Can you speak up?
[00:33:58] Carl Lanore: [00:33:58] I am. I [00:34:00] am speaking loud. Hold on. Okay, there
[00:34:03] Coach Rob Regish: [00:34:03] you go. I can hear you now. I don't know what's going on.
[00:34:06] Carl Lanore: [00:34:06] Hold on Sam. And maybe, maybe my microphone. Believe it or not. My microphone may be going. I may need to get a new mic.
[00:34:12] Coach Rob Regish: [00:34:12] Let's see. Now that I can hear really strong. That's the big difference?
[00:34:17] Carl Lanore: [00:34:17] Five, five. Okay. Hemi.
[00:34:21] Coach Rob Regish: [00:34:21] Oh yeah. Let me,
[00:34:23] Carl Lanore: [00:34:23] let me just do something real, real quick. Hold on one second. Let me just see the audio recording. Test test, test. Yeah, I'm there. Okay. Alright. Okay. Yeah, let's
[00:34:32] Coach Rob Regish: [00:34:32] go. So, um, you know, just looking at the label.
[00:34:37] Um, we'll start out and, and, and see by label what it can. And then I'll give you my take on things. And this is how I typically do it. Construct a supplement to determine whether or not it's worth your while. Um, so by label, it is, uh, 2.5 grams of beta alanine, one gram of creatine nitrate. 500 [00:35:00] milligrams of and 500 milligrams of citrulline aspirate.
[00:35:04] It also has a word whopping 419 milligrams of caffeine. Most of which are simple caffeine anhydrous, right. Plus a one longer acting form. 500 milligrams of Coleen and 50 milligrams of both tyramine in horror denied and hilariously 25 milligrams of GABA. It also contains two milligrams of UMB bark and allegedly two milligrams of alpha Yohimbine.
[00:35:40] So here's my analysis on that. Total formula of the three main ingredients. Only the beta alanine could be considered adequately dosed, uh, at two point, what is it? 2.5 grams or so, right. And that was undoubtedly done. There's no question in my mind. [00:36:00] Um, to give people the tingles that parasthesia flushing effect so that, you know, they get, they get all excited and they say, Oh, it's working.
[00:36:10] You know, I can feel it not, yeah. I can feel it. Um, 500 milligrams of AGMA team and, and 500 of citrulline. That's not going to do Jack for anyone. You need a unique gram amounts of both of those. Um, and so both of them combined in the amount that they have, there don't even come close. One gram of creatine, even if it's creating nitrate, does nobody any good?
[00:36:39] And they're really displaying their there. Ignorance here by putting it in a pre-workout, you know, studies conclusively have shown what team work best is taken. Post-workout. Uh, one thing that's not underdosed is the caffeine, which comes in at a whopping [00:37:00] 420 milligrams or so per scoop. And. That's particularly troubling because there are a lot of people out there who can't keep track of how many scoops they just took.
[00:37:14] Was it one, two, or do I need another
[00:37:17] Carl Lanore: [00:37:17] one? Well, he's buying the shooter. He's buying the single serving shooter too. Don't forget. So that's not, that's not his issue, obviously.
[00:37:24] Coach Rob Regish: [00:37:24] Well, okay. But most of the time they're sold and write 30 serving little tubs. Um, that much caffeine. Does get the kiddies all day.
[00:37:35] Well, I was sitting around and excluded. Um, yeah. And, and that's precisely why so much caffeine is in there. 25 milligrams of GABA. That might be the biggest Laffer in the whole formula. Right. You need at least three grams to have any beneficial effect. Um,
[00:37:54] Carl Lanore: [00:37:54] And actually Rob, Rob, they would be better off using a gram [00:38:00] of glycine because that produces more brain GABA than the, the, the, the GABA they have.
[00:38:07] Coach Rob Regish: [00:38:07] Yeah. And like, I don't understand. GABAs dirt cheap too. Why are they just pixie dusting at that ingredient so bad? No, it makes no, no sense. Um, the
[00:38:20] Carl Lanore: [00:38:20] guy behind the guy, but the guy was in there, so you don't get over. Uh, overcharged show to speak from 400 milligrams of caffeine. That's supposed to like probably slow, slow everything down a little bit, tampered down a little bit, but that 25 milligrams isn't going to do anything.
[00:38:35] Coach Rob Regish: [00:38:35] Right. I mean, like I could see if there were two to four grams.
[00:38:39] Carl Lanore: [00:38:39] Yeah. Or even, even a gram, even a gram of GABAA. Some people take a gram of GABAA at night before bed and it relaxes them just makes them relax. But again, I would opt for glycine over Gabba. Because GABA, some people don't react well to GABA glycine.
[00:38:54] On the other hand, everybody reacts too well to get glycine. That'll take the edge off from the 400 [00:39:00] milligrams of caffeine.
[00:39:01] Coach Rob Regish: [00:39:01] Yeah. It's not used as much, which perplexes me, but it is what it is. Uh, the 500 milligrams of Coleen, the tyramine and the Hort Denine. Are all again under dose hoarder nine, by the way, I took that stuff once it made me feel horrible.
[00:39:20] I don't know if I got bad stuff or what, but I'll never touch it again. And speaking of feeling
[00:39:26] Carl Lanore: [00:39:26] awful. Yeah, here we go.
[00:39:29] Coach Rob Regish: [00:39:29] We get to UMB bar.
[00:39:32] Carl Lanore: [00:39:32] It makes me, it makes me clammy and sweaty and makes me feel horrible,
[00:39:37] Coach Rob Regish: [00:39:37] especially. If you combine it with 400
[00:39:41] Carl Lanore: [00:39:41] milligrams, I would. I mean, I would feel like it was on Clinton.
[00:39:44] I don't, I've only taken Clenn once and I'll never, I would never take it regularly. Cleanse made me feel like I just want that. I just wanted it to be over. I remember thinking to myself, I just want this feeling to go away.
[00:39:55] Coach Rob Regish: [00:39:55] Right. And right. And, and so they, even one up that [00:40:00] by putting two milligrams and of , vomitorium usually we're wealthy a serpent, Tina, but it's just another name for yo Hemi.
[00:40:10] What they're alleging though, is that it's the, it is the kinder, gentler, the alfalfa you on him, right? Uh, which, uh, you know, I would bet my every bank account that I have that 90% of the alpha yohimbe beyond the market is just your hemp. They know people aren't going to test it. They're not going to be able to tell the difference, even if it was out for you.
[00:40:36] Carl Lanore: [00:40:36] And let's be honest buy, you can buy caffeine, tablets, dirt cheap, like you get a bottle of 120 for like $6. Just take four of those. That's it? That's that's the heavy mover in that blend you just listed.
[00:40:51] Coach Rob Regish: [00:40:51] Yeah. W which was how I was, I was gonna wrap up with this. What we have here is maybe. Four to $5 worth of product [00:41:00] and including the label on the bottle and it's retailing for 25 to 35 for a month supply.
[00:41:07] The sad truth as you pointed out is that you can pick up a bottle of 90 pounds jet alert. Okay. Walmart today for around $5 a pop, right. And take two of those two to three of those, and you're going to get. 95% of the same stimulatory effect that you would taking this hide. And you'll walk away with nearly three times of the real active ingredient that's in the stuff
[00:41:37] Carl Lanore: [00:41:37] and stay away from, you know, for the record.
[00:41:40] Um, yo him being could have been a very mainstream supplement because it does increase libido and anything that has any kind of sexual effect in this country. People gobbled up, but you know, the problem, what it is, it raises blood pressure dramatically dangerously. So if you're somebody you're some older [00:42:00] guy in your forties and you're like, I'm going to give this high to whirl.
[00:42:04] You may end up at the hospital because you, because you've got chest pain because you're him being raises blood pressure. That's why they came out with alpha Yohimbine because theoretically alpha Yohimbine is not supposed to have any of the negative effects. Of yohimbe being only the beneficial effects, which is nonsense because the things that give you a raise in blood pressure is also the thing that raises your libido.
[00:42:28] Coach Rob Regish: [00:42:28] Yeah. Your H your Hempy has a stimulatory effect of its own, but what you really need to know is that it dramatically increases the stimulant effects, and I'm talking, I'm talking bad effects, similar to effects of any other stimulant in particular. Yeah. Phene and ephedrine don't ask me how I know, but I do stay away from it.
[00:42:51] It's just
[00:42:52] Carl Lanore: [00:42:52] not worth it, you know? And then th then, and then to the other point, so I'm, I've been [00:43:00] using massive amounts of caffeine for well over 20 years now. Um, I first started using caffeine when I was hanging around the mind and muscle forums, because I was told that. It was good to use as a pre-workout they would make you train harder, more aggressively, right.
[00:43:19] And that dozen or so times I've stopped using caffeine. I found exactly what I find. Now I can train harder and longer without caffeine, and here's my theory on it. Caffeine causes adrenaline to just squirt out and it washes you out. And you don't, you're not as strong. You're like, so you're jittery, hypey, you know, like you're, you're going for that last rep.
[00:43:47] And you're just the noise in your head is so loud and you're freaking out and you're worried and you just go, I can't do it. Where if you were calm, like James Bond come. You just pushed that bar right up and I'm [00:44:00] telling you, we, we depend way too much on cash. I've been in this country for a variety of things.
[00:44:04] Whether it's get through the day of work or get through a workout, you want to be strong, be strong with what you have without any outside agents to drug you into feeling strong. Then you're strong.
[00:44:19] Coach Rob Regish: [00:44:19] Yeah. You said that, you know,
[00:44:21] Carl Lanore: [00:44:21] I mean, you look at powerlifters, what do they use? They use those torque. They don't use caffeine.
[00:44:25] If caffeine really provided the extra strength that it's supposed to. I mean, coach Wade, he never used caffeine. He used knows torque that, that amnio nitrate stuff, you know, you hit it a couple times and bam, it opens up your blood vessels that actually lowers your blood pressure. I mean, bam. But you don't see powerlifters taking 1200 milligrams of caffeine a day.
[00:44:51] You don't, you don't see strong men doing it either.
[00:44:54] Coach Rob Regish: [00:44:54] Yeah. It's very telling, uh, I think you hit the nail on the head when you said, you know, you get all jittery and you'll [00:45:00] feel like you're, you're strong and then you get under the bar and you find out,
[00:45:04] Carl Lanore: [00:45:04] okay, freak out. You freak out. You're like, no, you want to be calm.
[00:45:09] You want to be like James Bond. Mike Berardi says, I think I have a body image disorder, no matter what. Progress I make, or what picture I look at? I'm very critical of myself. It doesn't interfere with my day to day life, but it's clearly driving a lot of my behavior. How do I get away from thinking like this?
[00:45:32] Coach Rob Regish: [00:45:32] Wow. Well, first off, welcome to the club.
[00:45:35] Carl Lanore: [00:45:35] Yeah. We, we all, we all, we all feel inadequate. That's why we're all training just for the record.
[00:45:40] Coach Rob Regish: [00:45:40] Right, right. And, uh, and so, so kind of worked with me here cause I have a unique perspective and uh, and fortunately, or unfortunately, depending upon how you look at it, I speak from experience.
[00:45:53] So, so people like me who at one time, couldn't look at himself in the mirror. [00:46:00] Right. Um, are being told, you know, you have a problem, a body image disorder. Okay. That's pretty clear, but I'll tell you, I'll give you my perspective. I actually think it's an advantage or at least it was a big advantage for me.
[00:46:15] And I suspect it's a big advantage for other people. So when I was here, I knew two things. I hated how I looked and I wanted more than anything to change that. I am in particular, my legs, you know, they were, I wore sweat paint long sweatpants in the summer. I knew the way to bigger legs was bigger squats.
[00:46:41] I also knew that was going to be pain probably beyond what I could comprehend. So, um, I went out and I bought super squats, which was probably the most extreme program, uh, at least at that time, but I was willing. To do extreme things [00:47:00] to change how I looked now, stop for a second and let that really sink in or people that are happy with how they look going to do extreme things, right?
[00:47:13] Like 20 rep breathing squats until they drop. Right. So their likes will change. Nope. You know, um, you know, is their body going to change, change any for the better because of extreme things like that? No, these so called reasonable people will never engage in that type of behavior. And some of that's good and some of that's bad.
[00:47:39] Right. In fact, I was told more than once. There was a form of a self-inflicted torture, self abuse, right. Obviously by someone who didn't know anything, but the point remains. If you hate how you look just enough, you will do it. Do extreme things to rectify that. [00:48:00] Um, now bear in mind, if that sounds scary.
[00:48:03] And there, there can be consequences, like rhabdo as I found out, but bear in mind, intense weight training is in my opinion, one of the least invasive things that you can right. When I say doing something about it. Yeah. Yeah. Consider plastic surgery. Right, right.
[00:48:25] Carl Lanore: [00:48:25] People die on the table. They die on the table.
[00:48:27] Coach Rob Regish: [00:48:27] Right. Yeah. Right. And, and, and, you know, look at, uh, people would get a sex change now, you know, that's, I think self-mutilation. What about, what about synthol injections? Is there anything more ludicrous than a synthol is a symphony, right? Synthol freak, uh, or starvation diets combined with plenty of uppers and laxatives, you know, I've seen all this.
[00:48:54] And all this stuff and all of those examples, I just gave you STEM [00:49:00] from the same place. They were all very, very unhappy people, unhappy with how they looked. Look, as long as you're, uh, you're not hurting someone else. Do whatever you feel you need to do or get seltzer
[00:49:17] Carl Lanore: [00:49:17] or yourself. Right. Don't hurt yourself either.
[00:49:19] I mean, that's
[00:49:20] Coach Rob Regish: [00:49:20] right. Um, so do what you do, what you need to do, but understand this too. Once you get there your best day, Jim are probably going to be behind you and in truth, you'll probably never get there. If you're, um, if the pillars of your psyche are so deeply rooted in the body image disorder, it's doubtful, you'll ever be happy.
[00:49:48] You will be happier once you start making gains and so on and so forth. Um, but this works in both directions. Guys. You see, you've seen women who just [00:50:00] are stick figures, uh, and then you see guys like me were born like a stick figure and wanted nothing more than to put on weight. So, you know, I did what I needed to do.
[00:50:13] I don't regret any of it, but that's my take up.
[00:50:18] Carl Lanore: [00:50:18] You're you're just dissatisfaction with your body has more to do with your perception of what a bigger muscular person feels like. And, and this, this is why you're never satisfied because you're probably bigger, a muscular, more muscular than a lot of your friends, but you're never satisfied and you'll get bigger and more muscular.
[00:50:40] And you won't be satisfied. And, and ultimately you're never going to be Jay Cutler or Ronnie Coleman because you're never going to be able to dedicate the time, the work, the drugs and everything else that for a decade steady. So you, you need to ask yourself, what is it about [00:51:00] your body that you think it says to other people?
[00:51:07] Because. What it's saying to you is, Oh, you know, I I'm, I'm not big enough yet. And what, what is it about being big? You, you think is going to change about your life? You know, when I was a kid, I thought that once I had a really hot car, the girls would like me. I thought that once I had a tattoo, the girls would like me.
[00:51:32] I found out that the car didn't matter. The girls didn't like me. I was a druggie when I was young, I was one of the druggies. So girls didn't like me, I got a tattoo, nobody cared it. All of a sudden you realize, wow. You know, it really doesn't matter what other people I think at the end of the day, it's what you think.
[00:51:51] And if you think you look bad, then you need to ask yourself, Why do I think that, I mean, are you, are you severely overweight? [00:52:00] You have a short leg, you know, you know, what is it about yourself that you don't like and ask yourself? Do you have any friends? That have those same similar traits, those phenotypes as you do.
[00:52:14] And if you do then ask yourself, do I like them less because they have them and you'll probably say, no, I love my friends, my, this guy and that guy, then why don't you let yourself off the hook? Then if you're satisfied with them as people with those things, why are you, why are you holding yourself to a different standard, but you got to work on your it's up here that you're dealing with.
[00:52:35] It has nothing to do with your body.
[00:52:37] Coach Rob Regish: [00:52:37] Yeah, it's a very interesting, uh, topic to discuss. And, and that's simply because, because I've met many people that have come from many different places and I just try to look at the good in it. My, my son, for example, I don't think he's going to have, he doesn't hate himself.
[00:52:56] Like I did. He's perfectly happy with how he looks, [00:53:00] so he may not end up and likely won't end up doing what I did. I, you know, for him, that's the right answer. For me, there was a different set of circumstances. I had a different, different want, and I went out and got it.
[00:53:17] Carl Lanore: [00:53:17] Yeah. You got to ask yourself, what is it that's missing in your soul that you think this particular body image is going to change.
[00:53:25] And you'll, you'll realize when you start thinking logically, it's not going to change anything. We're going to take a break while we come back, we have the blueprint tip of the day. And then later in the show, I'm going to share some. New training styles I'm experimenting with, and I'd like to enlist some of you in the audience that try it.
[00:53:40] And I'd like to get feedback, stay tuned. We'll be right back.
[00:53:45] Coach Rob Regish: [00:53:45] Move
[00:53:45] over
[00:53:45] Carl Lanore: [00:53:45] superheroes. This is the superhuman channel.
[00:54:06] [00:54:00] Welcome back. I'm trying to move us video over. I want to try to play later, but it's not working out. Rob, what is the blue? What is the blueprint tip of the day?
[00:54:15] Coach Rob Regish: [00:54:15] The tip of the day is, um, it is never just one big thing or one thing. And so for the last three weeks, I've really been killing it in the gym.
[00:54:26] Big big unusually big jumps and strikes on all of my exercises, not just lower body, not just upper everything, the key, they're the kind of games that very much surprise you, especially at age almost 51. And so of course he wonder right. Wonder where it's coming from. And it turns out I, you know, I wasn't the only person wondering there's.
[00:54:52] There was a casual acquaintance in the gym that I normally see. Um, and he came up to me the other day in the gym and he [00:55:00] inquired what I was taking. And that of course is cold most of the time for, Hey, you know, what kind of steroids are you on? Because, you know, create team doesn't explain that, that sort of thing.
[00:55:14] Uh, and so I considered that. When he asked the question and of course I wanted to know what it was, uh, that was doing it. And the, the reason why it's important to answer this question is, uh, it's crucial. It's a very crucial one. If you can pinpoint all, or at least some of the reasons why you're making this kind of progress, you stand a much better chance of replicating.
[00:55:46] Those gains in the future. And so how do we do that? How do we determine what's been going on? We consult our training journal, which 90% of people don't keep a w what it [00:56:00] allows you to do is to take a detailed look at what you've been doing in the past four weeks. So, and so that's what I did, and here's what I found.
[00:56:09] Number one during the, during those, you know, four to six weeks or so I started two new loading sequences. Uh, and in that those words were chosen very carefully, uh, loading sequences. My subscribers know what it means, but one of them applied to the entire body and the other one was a chin-ups specific program.
[00:56:33] Number two, the gains were very outsized, such as. Um, my one rep max on chin-ups moved 25 pounds, increased it by 25 pounds, you know, and that happened inside the 10 weeks easy. I'm probably being conservative with that. And so usually when you see a game that big, the person has lost weight and therefore it's less total weight that they're pulling [00:57:00] up.
[00:57:00] However, when, you know, when I looked at my weight, I actually put on. Around three to five pounds during that time. So if anything, that would have worked against it, number F number three, did my body count position change? And the answer of course was yes, the tape measure made was making larger circles around me, arms, chest legs back, you know, the whole nine yards.
[00:57:27] My waist stayed the same. And by the way I define stayed the same as any change of a quarter inch or under, unless you're working with your arms, smaller muscle groups, number four, what a, you know, what was I taking during this time? Was I taking anything different? And the answer to that question is yes, I added two, uh, I'll call him one of the Dino related compounds that are.
[00:57:56] It's the related to create a team, but they're not creating, [00:58:00] I have these two compounds around five days a week. I don't even take them every day. Most of the time immediately after training five, my wife has told me that. During this time, I have been sleeping a lot better and which kind of surprised me because I think I sleep great all the time.
[00:58:20] So I asked her what she meant. And she said, you wake up far fewer times it's during the night. And you're generally less fitful. If I dreams are usually scare your bad ones. So I guess I haven't been having as many of those. And then finally, Right. We've got to look at diet because that could at least explain part of it.
[00:58:40] The problem with that is that I am not eating and it wasn't eating any dif different than usual. Um, no increase or decrease in calories. No change in macros. No change in how I rotate macros, nothing diet related to then, uh, was going to explain it. So what are [00:59:00] we left with? We're left with this. It's my opinion that my newfound progress was due entirely to the combination of some or even all of those factors that I just listed.
[00:59:15] Okay. Um, not any one thing. It's never just one thing, right? When, when you're looking at games, things like this, and you're really doing a deep dive analysis, it's never one thing even. If you're using powerful anabolic steroids and other bodybuilding drugs, you know, because the dirty little secret out there, there this, you can take all that stuff, but an ain't that powerful.
[00:59:43] If we you're eating microwave popcorn, Sharko barrier, whatever crunch, and you're hanging out with the Keebler ELLs. So, you know, good luck and pointing it down to, Hey, I'm just using one thing and that must be it. So in an effort to [01:00:00] bottom line things here and bring it back to, to the listener and where they're at.
[01:00:05] Um, my final analysis, I see to be running two great training programs in parallel, which resulted in rather dramatic strength increases. And those can be thought of them as the engines. That set your gains in motion. You know, you don't flip the switch muscle growth. Doesn't happen. That's flipping the switch.
[01:00:29] Number two, my diet remained unchanged, but that just means, in my opinion, it worked like a charm to support the favorable body recomposition changes. That I was experiencing. And for those inquisitive, I'm running a hybrid of intermittent fasting during the week and the antibiotic diet on weekends. Um, and so finally, as my body started putting on muscle and taking off fat, [01:01:00] the muscle building part, the accelerated muscle building, part of that equation got a boost.
[01:01:06] I think from my supplement plan, the compounds that I mentioned, the compounds in question probably allowed me muscles too, like creatine hold more water and like creating super Stockett with ATP. Um, but also a few other nifty things they do. And by the way, I did all of that. Without the water retention that I usually get from creating of the moon face or, or whatnot.
[01:01:34] Um, which again, would explain, partially explained some of the stress. So you know why that's important to you. One. You need a train, you need to keep a training journal. It's it's, you know, it's not up for, for debate. You need to take one. You also, I need to have a plan, right? What that means is you need a minimum of one and ideally two or more [01:02:00] training programs to use for the next six to eight weeks.
[01:02:05] You should also be on a diet that you can live with. And that, you know, that's appropriate for your goals and let it take direction from your training. I don't know those, aren't the perfect words, but I'm trying to think. Let the training dictate the effects that your dieting is, is having, if there's a mismatch somewhere like you're trying to put on a lot of muscle, but you're eating like a bird it's going to show up.
[01:02:33] In the tape measure and in the gym, usually within the first three weeks, it depends how severe it is and what mismatch. But within three weeks, you'll know whether you're on the right diet. Also, you should take baseline tape measurements, take a bit, have a baseline, and also retake those measurements every three weeks.
[01:02:55] I think you're going to be. Pretty surprised at what you were able to [01:03:00] see. Um, as far as he supplements, if you're using a supplement that's appropriate, you know, for your goals, then one of two things situations you really need to be using it all by itself. Or you need to keep everything else constant.
[01:03:18] Right? The other dozen things may be here taken and add this stuff. If you can do that, you should have a fairly reliable but idea as to whether or not it's having an effect. And if so, whether the, the cost justifies the, the benefits, if you don't have the time. The interest or the inclination, right. To, to, to research all these things, you know, concurrently, uh, or alternately.
[01:03:46] You just want the best information possible. I'd love to have you obviously, as a subscriber, but subscriber, not. Those three things, three, four things that I mentioned are the keys [01:04:00] to success. Notice I use the plural of keys because it's never just one thing. So stop looking there. It causes a lot of people to major on the minors and then they're done.
[01:04:15] That's actually
[01:04:16] Carl Lanore: [01:04:16] good advice and that's true of everything health as well. It's
[01:04:18] Coach Rob Regish: [01:04:18] never, just can barely hear you again.
[01:04:20] Carl Lanore: [01:04:20] Oh, I don't know. Why can you hear me now? Tell me a little bit better. Yeah, I think it's my microphone. I really do. I think it's my mic. I think I got a good thing. I got three more mikes here.
[01:04:32] I'm going to swap one out during this break. We're going to take a commercial break. When we come back, I want to talk to people about a new training style. I'm experimenting with it. I'd like to get some people's input on. Maybe they could try it at home. Stay tuned. We'll be right back with more super human radio.
[01:04:47] Cool.
[01:04:49] Coach Rob Regish: [01:04:49] This is the superhuman channel
[01:04:51] Carl Lanore: [01:04:51] where we use
[01:04:52] Coach Rob Regish: [01:04:52] oxygen for the power of good,
[01:04:57] Carl Lanore: [01:04:57] welcome back. Can everybody hear me? [01:05:00] Can you hear me Rob?
[01:05:02] Coach Rob Regish: [01:05:02] Yes, much better. Okay.
[01:05:03] Carl Lanore: [01:05:03] Let's see if that fixed it. So I want to talk to everybody about a training approach that I've kind of stumbled on and I've been using. And I've shared it now with several people at my gym, but also, um, bill Toko, who is a personal trainer who works with a lot of IFB, B uh, competitors, as well as celebrities, uh, has been playing with it.
[01:05:27] And we're all kind of going, wow, this is pretty interesting. Uh, I stumbled upon this quite by accident. I did a photo shoot recently where the fellow who was shooting the pictures. Was asking me to hold the weight steady, you know, instead of just doing a rep. And, um, I noticed something the next day after the photo shoot, my muscles felt different and that entire day I had a pump.
[01:05:57] And so this is a couple of weeks ago. [01:06:00] We started toying with this and experimenting with it, and I think I've stumbled upon a way to help people gain muscle faster. Um, And, and this could be just something you said, which two from your normal program. Um, but before I describe it, I want to, um, show people what it looks like.
[01:06:24] So this is a, I was going to try, I tried to upload this to the, to the stream yard, but I couldn't do it, but this is me. Let's see if I can get it without the light reflecting. This is me doing seated. Leg curls. Let me show you. So what you're going to notice is yeah. Okay. I come back, I hold the weight contracted for a second halfway contract.
[01:06:50] It's contract for a second, and then I let it up and I'm not letting the weight off. When I extend my legs. The weight is the load is still on my [01:07:00] hamstrings and this is, this is one plate shy of the entire stack and I'm stopping. And I'm stopping. Okay. That was it. And, and, and I'm, I'm just doing five reps.
[01:07:13] So like today I trained chest and shoulders because last time I train chest and shoulders, I started off with shoulders today. I started off with chest, so I did a seated chest, press use the machine, and I used a very heavy way to weight that I would normally do 10 reps with. And I did five sets in this fashion.
[01:07:36] I pushed the weight all the way out to the top, held it for a second, came down halfway to the midpoint, held it for a second, came all the way down, but not till the weight came off. The weight was still loaded on me, held it for a second and pushed out. And I did the reps this way. I did five. The first set is easy.
[01:07:58] The second set is a little harder. [01:08:00] You gotta do. You gotta do five sets and w with this, this approach, and I predict if you try this, they single most common comment I got. I've gotten from everybody. Who's tried. It is. I had a pump the whole day, you know, one guy trained. Uh, legs. He was doing leg extensions and leg curls like I did yesterday.
[01:08:31] And he came, I saw him this morning. He said, man, he goes, my legs were pumped all day long. So I have a theory why this is, I'm not going to get into it right now because I'm actually gonna write up a thorough, um, description and discussion on how to use this approach.
[01:08:50] Coach Rob Regish: [01:08:50] Right.
[01:08:51] Carl Lanore: [01:08:51] This approach is primarily fast Twitch because when you think about it, when you stop [01:09:00] those a fast Twitch fibers locking, when you start again from that dead stop, those are fine.
[01:09:06] Fast Twitch fibers launching you again. Now. Sure. You're going to enlist some slow Twitch fibers by the fourth and fifth set, because now you're getting fatigued. And you will start to fail and you may only get three reps, the last couple sets and that's fine. Um, but if you, if you give this a try, pick a body part, go in and train the normal, like let's say you have a, uh, a normal day of chest and shoulders where you ended up doing three different movements to chest and three different wounds for shoulders.
[01:09:41] And you progressively increase the weight and you end up going from 12 reps to five reps or something like that. Do it this way. Instead, start out with a weight that you would only get 10 reps out of do just five reps this way and stop rest, and then do [01:10:00] another set. And I promise you by the fourth and fifth set, you're going to feel it.
[01:10:07] But more importantly, what you're going to notice is two things. Number one, those muscles will be pumped the whole day. I'm not kidding you. You're going to, you're going to be like in the afternoon. Like I can't believe it. Like my chest is still pumped. And the day after, instead of the normal fatigue you have from a really grueling workout, you'll feel some soreness, but it will be soreness that is associated with.
[01:10:36] Muscle activation. You'll actually feel like your muscles are more engaged all day long. The day after. Um, I stumbled upon this. I'm training this way now exclusively. I am seeing changes in my body very quickly, and I have a funny feeling that this would benefit a lot of people. And my plan is to train this way for [01:11:00] three weeks in a row, and then switch back to a more traditional.
[01:11:04] Um, graduated rep progressive rep scheme. I have a feeling I'm going to be a lot stronger when I go back.
[01:11:12] Coach Rob Regish: [01:11:12] Yeah, it'll be interesting. Um, now that I think about it, historically, these type of programs have been very favorably received and I'll give you an example, although it it's certainly not the same, but it has, it has bits and pieces that are the old York, York barbell isometric routine.
[01:11:33] That came out years ago, advocated holding the weight in up to three positions, very similar to what you're doing. Right. Uh, and, and also, uh, however, some full range reps. But the point is this segmented repetition routines that I can remember. Have all been found to be very favorable with the people that have [01:12:00] tried them.
[01:12:00] Carl Lanore: [01:12:00] So I don't know.
[01:12:02] Coach Rob Regish: [01:12:02] I don't know why
[01:12:02] Carl Lanore: [01:12:02] you're doing a five by five routine, basically. Right? You're doing five sets of five and five reps. If, but you, you you'll know if you're using the right weight when you stop in the middle. If it bounces, if you can't just stop it dead, like hitting the brakes in your car, lighten your weight.
[01:12:22] It's very important that you control that. Stop. Number two, if you look at the range of motion as an arc, and so you have the top stop and the bottom of stop, the middle stop can be dead. Middle. Or you can alternate do one set where you stop closer to fully contracted, do one set where you stop closer to fully extended or alternate through that five reps, you know, just, just move it around, just let it move around.
[01:12:52] You don't have to stop GEDMatch dead center of the day. Let's say the range of motion arc with every single one. [01:13:00] And. Before you go up and wait at a set. So if you're doing five sets and you're failing on three to four reps on the fourth and fifth, and then all of a sudden you have to training this way for a week or two, you go, I do all five and five.
[01:13:16] Well, you go up and wait at a six set before you go up in a weight at a seven set, get all the way to 10 sets of doing it that way. Before you go back to five by five and up your weight.
[01:13:28] Coach Rob Regish: [01:13:28] I think it was, I don't know how you did this, but it was a stroke of genius to put it within the five by five framework.
[01:13:36] For many of the reasons that we discussed right at the top of the show, it's really hard to go wrong, even with an intensification technique like this. Um, it's hard to go wrong. I predict you're going to be very happy with what you see. And they're probably peak her on the six to eight week Mark,
[01:13:56] Carl Lanore: [01:13:56] where I'll have to change.
[01:13:57] Maybe then
[01:13:57] Coach Rob Regish: [01:13:57] I'll have to switch it out.
[01:13:59] Carl Lanore: [01:13:59] You know what? [01:14:00] I attribute the five reps and fi the five rep scheme. So Lee Labrada once told Porter Cottrell. If you leave the gym and you don't have a pump, you train too long. Lee was a big fan of training up to the pump and then stop. Right. Okay. So my theory is that the muscle is able to contain the congestion until the muscle gets so fatigued from the flushing in and out of blood, that it is no longer contains the congestion.
[01:14:34] Right. And you lose the pump. Okay. When you do just five reps, this way, you don't lose the pump and you walk out the door of the gym with it. And you, you realize like hours later? Like I can't believe it, man. My bicep, my tricep, everything is still
[01:14:51] Coach Rob Regish: [01:14:51] rock hard. Yeah. And you're working within the context of the negative or the eccentric component.
[01:14:59] Right. [01:15:00] Um, so you're able to explore like that. It's it's uh, that's. It's why hasn't anybody thought of this before you should trademark it?
[01:15:08] Carl Lanore: [01:15:08] I, I, you know, someone will steal it. It doesn't matter. I can't trademark it. I'm sure, but I stumbled on it by accident during the photo shoot. I, um, I did, uh, bent over dumbbell rows.
[01:15:22] With a hundred pound dumbbell and I mean, real bent over dumbbell rows. I wasn't kneeling on a bench. I put one hand on my knee and then the other hand is polling. And so, cause I feel like that's the right way to do it because that gives you core strength to, you know, my glutes feel that my hamstrings feel that.
[01:15:43] And so when I would get to the top of the movement, I would say, hold it and I would hold it and then he'd go let it down halfway and I'd let it down halfway and he'd say, hold it. And I would hold it. And then when I let it all the way down, I was so far away from the floor. It just hung there. So my muscle was still, my back was still even in the [01:16:00] stretch portion, still bearing the weight.
[01:16:04] And I ended up doing four or five reps this way with both arms. And then I ended up doing, um, what else did I do? I did bench press. I did that. Um, I did, um, uh, Peck deck. Um, I did a bunch of different things and I noticed when I went home that day, I was like, wow, that was like the most productive workout I should do those more often.
[01:16:27] And then once I started playing with it, I started to feel the limitations of it. I realized like you can alternate, you can, you can alternate a variety of different things to intensify it. Obviously, as I said, the stronger you get, you start adding sets until you have 10 sets before you shift gears and add weight.
[01:16:45] One thing you could do is hold for two seconds, hold for three seconds. You know, it doesn't always have to be one second. Okay. But the key is what intensification approach you use when the, when the mood, when you're moving the weight, [01:17:00] it's moving. When it's time to stop, it's got to like, stop. Like you hit the brakes.
[01:17:04] If you go to stop it and it bounces a little bit. You're not working. You're not doing it. You're not doing it. It's gotta stop. It's gotta stop.
[01:17:13] Coach Rob Regish: [01:17:13] Well, static holds, um, arguably or a training technique all their own. And so we know there are benefits. We also know, uh, and I can see the study now in my mind, I can't recall what the title was, but we also know that holding progressively heavier weights, statically is a signal, right?
[01:17:36] For. Muscle growth now puts the hypertrophy years in motion here, though. You get the, it seems like you get the added advantage of dif all the different key points along the curve in the full range mood. Yeah,
[01:17:52] Carl Lanore: [01:17:52] it's, it's really interesting. I, and I, I would appreciate it. If some people in the audience would try it and email me at, on This email address is being protected from spambots. You need JavaScript enabled to view it..
[01:18:00] [01:18:00] And just tell me what you've, you've discovered. That's all. It helped me add to the knowledge base so that we can create a real fully well-rounded working a working program, training pattern.
[01:18:12] Coach Rob Regish: [01:18:12] Yeah. We got to come up with a name too.
[01:18:16] Carl Lanore: [01:18:16] I just like, it's like what I called it. Um, hold on a second. Where was it?
[01:18:22] Segmented. Segmented rep training is what I called it.
[01:18:26] Coach Rob Regish: [01:18:26] Yeah. I see it now.
[01:18:27] Carl Lanore: [01:18:27] Segmented. Yeah, I sent it to you.
[01:18:30] Coach Rob Regish: [01:18:30] Yeah. So I'm going to give this a whirl I'm on at least one movement and research only report back next week.
[01:18:37] Carl Lanore: [01:18:37] Judy, when I trained, I did pull downs this way. It was crazy intense, you know, especially stopping all the way at the top where I'm all, all latched or just, I mean, I could feel it right in here, right at the top of the lat.
[01:18:50] And then I would pull all the way I would pull it halfway down. And pull it down to my chest and then let it up. I mean, it was intense.
[01:19:01] [01:19:00] Coach Rob Regish: [01:19:01] I wonder what pullovers pullover machine would feel.
[01:19:04] Carl Lanore: [01:19:04] I did pull over. I did the I'll I'll get pictures next day. I trained back I'll I'll I'll get the pictures of pullovers.
[01:19:10] I did them. It was hard. I had to go much lighter and I, because I control cause you know, I don't hold onto the pullover, but I do them the right way.
[01:19:18] Coach Rob Regish: [01:19:18] Elbows,
[01:19:19] Carl Lanore: [01:19:19] elbows, and I, I stop in that sucker on the way up once. Holy mackerel. It was hard.
[01:19:25] Coach Rob Regish: [01:19:25] Yeah. Yeah.
[01:19:26] Carl Lanore: [01:19:26] Good stuff. So how helped me out, everybody in the audience and coach Rob, and let's see if we can come up.
[01:19:31] Maybe we'll call it the superhuman training program. How about that?
[01:19:34] Coach Rob Regish: [01:19:34] Yeah. That's
[01:19:36] Carl Lanore: [01:19:36] alright. Thanks for everybody who watched and listened in your questions and comments, and we'll see you tomorrow with more super radio take care.
[01:19:45] Coach Rob Regish: [01:19:45] Cool. [01:20:00] .
