[00:00:00] [00:00:00] Carl Lanore: [00:00:00] Hey, Hey, welcome back . It's time for the blueprint power. It gets me every time. Welcome back to another episode of super Yuma radio. Today's Tuesday. As you can hear by my premature announcement, uh, we will be joined by coach Rob ruggish in just a moment for the blueprint power hour.

[00:00:15] Got a couple of announcements to make of my own first. Um, first of all, the secret word is still in force. You have to listen during the commercial break and you can win yourself. A box of tasty patients were given a bunch of tasty pastries away right now. Our title sponsor, as you know, is legendary foods and they have the best snacks in the world.

[00:00:38] If you are. Not a fan of sugar, but are a fan of high protein. Uh, you can go to SHR network.biz/legendary. Use the code SHR 10, get their new red velvet cake style, tasty pastries. You'll thank me later. And, uh, as I was mentioning a second ago, if you don't want to spring for a box. [00:01:00] Then when a box listed during the commercial breaks and, uh, you will hear a secret word and just email that secret word to on This email address is being protected from spambots. You need JavaScript enabled to view it..

[00:01:11] And you're entered to win. People are loving. Lots of people are winning. You should be too. Now the other thing I wanted to mention was we have shorter commercial breaks for a long time. People have. Commented that, Oh, the commercial breaks, the commercial breaks. Well, that's how we pay for the show. But, uh, Natalie, Kopecky my director of communications and social media and I discussed it and we're trying something.

[00:01:36] So the commercial breaks are much shorter than they used to be, which means there's more content in that given hour. So hopefully people like that. And we'll take advantage of that tomorrow. Uh, February 17th, today's February 16, tomorrow, February 17. We have a special edition. Of, of, of fathers and sons with none other than retired Navy seal, [00:02:00] chief, Eddie Gallagher.

[00:02:01] Many of you have, uh, learned about him, uh, not too long ago when our government wants to put him in jail for killing a terrorist. Yeah. Can you believe it? Um, and of course he was acquitted of those charges because they were trumped up. And as a result, uh, he is now, uh, in the mainstream spotlight, he's launched some new products.

[00:02:24] He's written a new book. We're going to be talking about that tomorrow, but also what it's like being Eddie Gallagher as a father and raising boys. So don't miss that tomorrow. Uh, and, uh, without further delay, we'll play Rob's music appropriately.

[00:02:40] Coach Rob Regish: [00:02:40] Calling all blueprint, army fall in line. It's time for the blueprint power hour with coach Rodriguez on the superhuman radio network.

[00:02:53] Are you doing

[00:02:53] Carl Lanore: [00:02:53] Rob?

[00:02:54] Coach Rob Regish: [00:02:54] I am doing well, especially since I hear where we're a lot warmer than you are. We're [00:03:00] 38 degrees here, right? It's 19

[00:03:01] Carl Lanore: [00:03:01] degrees here today and it's supposed to get down to nine later tonight. And we, uh, I didn't do a show yesterday because we were told, Oh, this snow storm is coming. This snow storm is coming.

[00:03:10] And we only got five inches of the supposedly, uh, eight to 10 inches. And I should have just came into the studio yesterday, but I'm here today. Nobody's driving today. Everybody's still home. Cause no one, no one knows how to drive in Kentucky. When it snows. I grew up in New York where every, every, literally every week of the winter you got at least a foot of snow.

[00:03:31] And so, you know, this is old hat to me. This is no big deal.

[00:03:35] Coach Rob Regish: [00:03:35] Yep. Yeah. It's uh, it's freezing, ran up here and yeah, we're used to it, right? This is the Northeast.

[00:03:41] Carl Lanore: [00:03:41] Yeah. Yeah. If you, if you can't drive in snow in the Northeast, then you, you don't, you can't, you can't survive. You can't go to work. You can't eat.

[00:03:48] We get it. You die, that's it? Yeah. Uh, you have a sale right now to promote about Cynthia and people love Cynthia and talk about it.

[00:03:56] Coach Rob Regish: [00:03:56] Yeah. I, uh, as luck would have it, I just got off the phone with [00:04:00] John Drake. Uh, he kind of called me out of the blue and he said, listen, we want to do something special. Uh, for all the fans, certainly of the show and Cynthia gin.

[00:04:09] And so we're having a, uh, uh, super special, uh, en mass pro central region where folks can save the maximum amount on that product, uh, by using code coach 15. When you check This email address is being protected from spambots. You need JavaScript enabled to view it.. And so what you're going to see when you go there is there are multi-packs of Cynthia gin. That are already deeply, deeply discounted anywhere between like 10 and 50 bucks.

[00:04:37] And the best part is your 15% discount goes on top of that. So, you know, theoretically on a twin pack, you're going to be saving all things considered 35 bucks, uh, almost 60 on, uh, on. You know, uh, uh, trifecta. So it's, um, it's only good while supplies last and I'm told we were [00:05:00] starting to get down there. So please don't procrastinate.

[00:05:03] Uh, if you're interested and one of the big, big one, uh, you will get free. Priority shipping to us addresses on any multipack order. So it is a huge deal. We don't do this often. Um, but I'm glad to say we're doing it now. And it's a great time to grab an extra few bottles if you're already a fan or certainly try it out.

[00:05:27] If you have it a one time, you signed the code by the way. So make the most of it again. You can go to Cynthia gin.com, S Y N T H a. G E n.com. And the code to use is coach 15. That may also, I just got a text. You may also be good on tranq, my other product, tranquility, uh, and or adapters. And I'll try to get clarity on that later, but certainly since the gym now is the time to buy.

[00:05:57] Carl Lanore: [00:05:57] Okay. We start with our first question that from Gabrielle [00:06:00] Shaw or Gabriel Shaw, uh, my question is whether you see any major advantage to dips over declined bench presses. I asked because I recently had several years of severe shoulder problems. To the point where I could not press even the empty bar without severe pain.

[00:06:20] And while I don't know if dips caused the problem, they definitely aggravated it. I know you're a big fan of dips, but now that I'm back to 100%. Wait, there's more question here. I just have to scroll down to it. Um, and stronger than I was before, I'm reluctant to even try them. When declined press has seemed to do the same thing at lower risk, unless there is something, some big benefit that I'm missing.

[00:06:48] Yeah. Yeah.

[00:06:48] Coach Rob Regish: [00:06:48] Gabriel, he asks a very interesting question and I don't know if we've addressed this before, but uh, to simple answer here is this. Perform, whatever movement that number one [00:07:00] is safe that you can perform safely. And number two, adequately overloads, the muscle number one is going to be different for everyone, but certainly we can speak here to number two, because we know EMG studies have been done some years ago.

[00:07:15] Now looking specifically at this issue and in particular, you know, the pectorals, which movements activate the PEX the most. So. I'm going to give you a list of movements here and it's from most to least, uh, and it's interesting, at least it was, to me. Number one on the list was not a surprise to me, the decline barbell bench press and specifically, they were using a decline of 15 degrees right behind that was the flat bench.

[00:07:47] And behind that where's the incline bench press barbell bench, both at 25 and 45 degrees. That wasn't a surprise. What came next was the next, uh, [00:08:00] movement that scored well where cable crossovers of all things then dumbbell bench press is then the butterfly machine dumbbell flies, pullovers, uh, rounded out most of the weighted movements.

[00:08:13] Now, when they look specifically at body weight movements, dips were number one on the list followed closely thereafter though. I pushups. And then this kind of struck me as odd, but they use the term flexing the PEX in a fly like position. I don't know how you do that with body weight, but I suppose it's possible, as you can see though, the four barbell bench variations that were studied provided the highest levels of target muscle activation.

[00:08:46] Here's the big disclaimer. I don't think these EMG studies tell the whole story. For example, you know, cable crossovers score better than on the dumbbell bench, press and pullovers. [00:09:00] That may be when looking solely at the pecs personally speaking, there's no way in hell. I do cable crossovers before, you know, some of those other movements personally, I'd be doing a mix of declines, heavy weighted dips.

[00:09:15] Uh, pullovers and various pushups in that order, remember, remember in the real world where it counts, you don't isolate muscles to use them, you know, to push her, to pull things and pushing. When you know, you can push somebody away as in a fight you're using. Right. Your chest, your shoulders, your triceps, along with statically, contracting, other muscle groups, such as your abs, um, to transfer the power, for example, from your legs and your hips into your upper body.

[00:09:47] So you can push harder, same with blocking and football. Anybody that's played on the line knows what I'm saying. Um, so I would tell you do the movements that you can perform safely. I think [00:10:00] in terms of the most muscle group activated instead of just the PEX and choose your movements accordingly, they shouldn't differ too much, uh, from the list that I gave.

[00:10:12] But, uh, those would be my thoughts on the matter. And, and, uh, I'll stick with my opinion on that one. Why,

[00:10:19] Carl Lanore: [00:10:19] why do you think dips cause just about everybody who uses them today, uh, Pain in the front of their shoulders and eventually, um, shoulder problems. I mean, is it, is it a movement that we, uh, shouldn't have ever been doing, but because some bodybuilders or gurus popularized it, everybody wants to do it.

[00:10:41] It's not a natural movement for the elbows to track behind the body and the hands to stay along the side of the body.

[00:10:48] Coach Rob Regish: [00:10:48] I, you know, it's interesting. Um, I gave him that a lot of thought there were some people such as myself. That have dipped heavy their whole life and never had any issues with their shoulders or packs or anything tearing or [00:11:00] anything like that.

[00:11:01] Um, there are other people certainly that th they just look at the set of dip bars, right. And they tear something. I think personally, a lot of it has to do with the width, uh, that people use on the dip and how much they lean forward or not as the case may be. I would tell you this, if you're injury-free.

[00:11:22] You as a variety or try to find a variety of dip width, uh, such that you can find one that agrees with you. And if none of them agree with you, you know, cut bait, man, move on, you know, find your next big movement, whether that's the pushup or the decline bench press.

[00:11:38] Carl Lanore: [00:11:38] Interesting. Uh, the next question comes from Mike D last name withheld.

[00:11:44] My source sent me a price list the other day. And it had DNP on it. When I asked him about it, he said it was a new, much safer version of DNP. Something about N-acetylcysteine being added to [00:12:00] it. Do you know anything about this?

[00:12:02] Coach Rob Regish: [00:12:02] Yeah, this, this one. Uh, this one perplex me. Um, I, I don't play in that. You know, genre.

[00:12:10] So I called them up and I said, well, what are you talking about? Why, what does this say for DNP? And frankly, I've wondered how long it would take for somebody to come up with this. But here's the deal. Um, DNP is uncoupling action is what leads right to the extreme fat loss. Sometimes. Uh, and, and you hear it tied, you know, you hear it tied to stories of, gosh, I was losing a pound or more a day.

[00:12:36] Okay. Maybe, but in some cases not, I'll get there in a second. In the process of that uncoupling action, a lot of oxidation occurs at a very accelerated rate. Sidebar. This is probably the least of your problems, but here's what I found out. The new DNP that's showing up on priceless and it showed up [00:13:00] on more than one that I'm aware of is simply this DMP.

[00:13:04] Complex with antioxidants like NAC it'll cystine vitamin C. I've seen pine pollen extract. It's ludicrous. The safety spin is that these antioxidants will somehow mop up all of this excess oxidation and everybody's going to walk away safe. It's ridiculous. And it's literally. Killing people. DNP is so deadly due to the fact that it makes ATP energy production, less efficient, a lot less efficient.

[00:13:37] Um, you know, yeah. That'll increase fat loss, but anybody that's ever used DNP or it's over the counter alternative use NIC acid while it was available, knows you are just dead tire. Right. All the time when you're using that stuff, you might say it short circuits that, that ETP [00:14:00] reaction, what happens is that part of the Andretti that's normally produced from cellular respiration, right.

[00:14:07] Is wasted as heat antioxidants. Don't mitigate that effect and tragically. We now have evidence to that recently. Uh, there was a 50 year old German, five, zero year old German man recently bought this so-called safety and P on the internet. He was told only people who don't know what they're doing. You know, think it's dangerous.

[00:14:32] If you know what you're doing, the pounds are going to fly off guaranteed little to no risk. If you only use this super safety NP and follow this well thought out cycle. Well, that's exactly what he did. And it cost him his life. What did he do? He was on and off the NP for 44 days. So, you know, here's a reasonably healthy [00:15:00] for the, for his weight.

[00:15:00] Anyway, 312 pound obese individual. He suffered from nausea and dizziness. He perspired violently, he was vomiting, a yellow light.

[00:15:11] Carl Lanore: [00:15:11] And yet at, at that, at some people, when they use DMP, their skin turns yellow because it comes out of your skin. So wait, he used it for 44 days on and off, like how on and off.

[00:15:23] Coach Rob Regish: [00:15:23] He the case study that I saw said that every 10 days or so, he came off for four days. Right. And so that was his quote safe DMP cycle. And he wasn't taking monstrous amounts. He was using between two and 600 milligrams a day.  microgram. No. Yeah, there's no safe amount of DMP. Okay. But two to 600 milligrams a day is pretty standard advice that I, that I wait a

[00:15:53] Carl Lanore: [00:15:53] minute.

[00:15:54] Wait a minute. I've always heard DMP dosed in micrograms. Maybe I'm wrong.

[00:16:00] [00:16:00] Coach Rob Regish: [00:16:00] Uh, I don't know. I've got milligrams here. I've never used it. So it's tough to say, um, he, the problem is this right? He came off for four days at a time. The problem is he didn't realize the half-life of DNP is about six days. So even when he came off, he still had lots of DNP courses through them.

[00:16:22] And so the lesson here, the lesson is this, there's no such thing as safety NPUs, uh, it doesn't need to kill you right away from a monster dose. You can die. As I think this person did from a cumulative amount that built up in his system. So look, here's the bottom line. Okay. Stay the hell away from DMP.

[00:16:46] This guy, believe it or not. In six weeks, he lost a meager 4.4 kilos, which is what, 10 pounds? Less than, than something like that. He also lost his life. [00:17:00] Don't forget it. Don't mess with DNA. All right.

[00:17:03] Carl Lanore: [00:17:03] So I'm looking at, I'm looking at a paper that's published in the national institutes of health. This was published in September of 2011.

[00:17:12] And the paper is titled,

[00:17:18] uh, 24 di nitro phenol, the NP, a weight loss agent with significant acute toxicity and risk of death. And they claim that 400 milligrams and it was milligrams, not micro grams. So you're right. 400 milligrams a day. Is the maximum dose. And even at that dose, they had recorded 62 published deaths in the medical literature.

[00:17:47] So, I mean, this is, you know, just for the record, you know, what else is an uncoupling, uh, mitochondrial uncoupling, thyroid hormone go to a Mexican pharmacy and order some Cytomel it's [00:18:00] safer. You're not going to die from it. I mean, this is crazy. This is, this is a toxic industrial solvent.

[00:18:09] Coach Rob Regish: [00:18:09] Because he used to, we used to explode sticks of dynamite.

[00:18:13] Believe it or not. Yeah, it was used in that story.

[00:18:16] Carl Lanore: [00:18:16] I mean, this is the people, the fact that people still use DMP shocks me, shocks me. When, when you could get thyroid hormone, you could probably get a prescription from your doctor for, for, for thyroid hormone. If you're over 40.

[00:18:29] Coach Rob Regish: [00:18:29] Yeah. And if you're doing everything else, right, you're going to lose as much or more without the depth,

[00:18:35] Carl Lanore: [00:18:35] the risk of death.

[00:18:36] Yeah. Dead people lose weight really fast, by the way. Like once you're dead, the pounds just melt off of you. Literally you'll be sticky. You'll be skin and bones in no time. Scott Dawson says, I know that you liked. Both body weight and weight training, but I'm really confused. So much stuff online about both.

[00:18:58] And I'm not sure where to [00:19:00] even start. What would you recommend for a 19 year old with an extremely ectomorph body type? Just, I got to say something first, real quick. Sure. Dr. Brad Schoenfeld published a study in October that shows that there's no such thing as endomorph ectomorph blah, blah, blah. There's just people who eat enough to gain muscle and people who don't and this story.

[00:19:21] But go ahead, take it away. I know you believe that way too. So

[00:19:25] Coach Rob Regish: [00:19:25] the short answer here is that it is once again, it depends. And so at 19, I would ask you and you need to answer this question. What do you want to do? Do you want to get as big and strong as fast as possible? Like I did when I was younger or do you want to be lean in, is pound for pound strong as you can possibly be training for both of those things is different.

[00:19:54] And so is the diet diets probably the biggest difference. One [00:20:00] involves a lot of eating. I would tell you even force-feed. Probably more right than you're. Most people are accustomed to the other one, involves what I'll just call sensible eating. Um, but no force feeding. If that, if that makes sense. My recommendation to people is usually right when it comes to body weight, training, age adjusted.

[00:20:23] So if you're 19 now, roughly 20% of your Cal stuff is Cal statics, the other 80% weight. Uh, however, he, he offered an important detail. He's saying he's an extreme ectomorph. And so given that I would, instead, if you want to, you know, get the best of both worlds, which is what a lot of guys come back with, uh, I would instead prescribe you a 50, 50 mix of body weight stuff, and weights training heavy has its benefits, not the least of which is okay.

[00:20:58] Um, you will build a world-class [00:21:00] central nervous system that will translate well to the rest of your program and into most of the things. Um, so that's number one, even without the heavy eating your strength levels can only benefit in that respect. Okay. Especially at 19 while we're on that topic, while we're on that topic, you will never, again, Have such perfect levels of testosterone growth, hormone IGF one D H E a insulin insulin sensitivity, uh, over the next 10 years, you're going to be in your hormonal prime and I would encourage you to make the most of it, whatever that means to you.

[00:21:40] Uh, I would entertain if you're wanting to go 50 50 and get a little bit of both, I would entertain three. Uh, possibly for six week periods during the year when you do eat big. Okay. And all define eating big as body, weight times 20 and calories. [00:22:00] Although you might find you need more. I wouldn't go much. I wouldn't go too much beyond that though.

[00:22:06] Um, because you know this look and I'm talking about eating six or seven small meals a day to that plan. Uh, that is so popular today was never meant to be used longer than six weeks. If you really do your homework, if you study the origin of that diet, it was never meant to go longer than six weeks. And, you know, and, and never certainly to use it all the time, they were very clear, you know, do this sparingly and you find out why, if you don't, you get fat.

[00:22:43] No, the more, the longer you overfeed, the greater, the enzymes, that store fat, it's just that simple. Um, anyway, he is right about this, the number of calisthenics programs, I [00:23:00] think he said, it's just that I know. I wish I was shocked, man. When I went online the other day, I couldn't believe. It and, you know, it's utterly confusing.

[00:23:12] So to China, put a stick in the ground. Here's what I would tell you. I would suggest sticking with Paul Wade's convict conditioning series. Okay. Uh, but also two other books. One would be the naked warrior. Like avail. Uh, and there's another one called overcoming gravity. That's probably the calisthenics Bible.

[00:23:37] Uh, the former to convict conditioning one and two are incredible works that will blow up many sacred cows. So understand that and be ready for it. Before you start reading the latter two books, the way I look at it is they plug. Some of the gaps in convict conditioning that you might find, although there's, you know, there aren't many, um, and they give you [00:24:00] step by step workouts.

[00:24:01] You know, if you like that sort of thing, once you're past the newbie game stage, and the going gets a lot tougher, I still consider the blueprint. You know it, shell of phase shift, training best in class. If you're plateaued, there's nothing. That's going to get you moving again like that. Y you cycle through five different training types in 10 weeks or less, every single one of them has an extremely high rate of success in the training population.

[00:24:33] Last thing I'll tell you, is this I'm, I'm still on. I still can't answer this question and I w. Personally, I will never be able to answer it. I started at one 43 and got to two 52 with heavy weights and pretty much heavy weights. That's it? The question I have in my mind is could I have done that if instead I use calisthenics, my gut [00:25:00] tells me I could, although I would have to have been a lot smarter about how I train, um, But I'll never know.

[00:25:08] And so I can't sit here and honestly tell, you know, the kid asking me, can I use calisthenics to get to my biggest and strongest? I honestly don't

[00:25:17] Carl Lanore: [00:25:17] know. I think so. I don't know because we, we have enough N equals one examples out there of people who've done calisthenics for the past 30 years and none of them exceed, um, what I would consider their lower limits of body weight.

[00:25:36] I mean, when you look at these guys who do calisthenics, they had ripped to shreds. They're super strong, they're agile, but they're in the 120, 150, maybe 170 pound range. They're not much more than that.

[00:25:49] Coach Rob Regish: [00:25:49] And so yeah, the metal masters are all of that amount. You're right.

[00:25:53] Carl Lanore: [00:25:53] You know, you're not gonna, you're not going to see it because it, because the body won't allow it, the body understands what its what its goals are.

[00:26:00] [00:26:00] Um, the other thing I'd like to mention is. The eating part of this game is the most important part you can. I know a lot of bodybuilders who don't really lift all out heavy, like Ronnie Coleman. He has a lot of bodybuilders. They just stimulate the muscle and they let the nutrition and the rest of the day take place.

[00:26:22] My nephew Timmy has been staying with us for four weeks now, and he's been training with me before weeks and he's been eating. The way he's been eating 3000 cow, 27 to 3000 calories a day. And in the beginning he loved it. He was eating. He was like, Oh, I love eating yesterday. He said he hates eggs. I can't eat, I can't eat eggs anymore.

[00:26:43] I says, well, then have beef. He goes, no, I'm tired of beef too. And so the people don't understand when you say that the eating is the hard part of this game, because. Even Tim has been eating rice every single day. God bless this kid. He [00:27:00] goes to sleep at night. He gets up, he has his breakfast early in the morning.

[00:27:02] He's training every day, he's doing cardio, but all of a sudden, if you've left your own machinations, your body goes, I don't want to eat all this food anymore. It just, you just, and it's called lack of desire. Lack of appetite. You don't say to yourself, I don't want you just go, Oh, I don't feel like eating that.

[00:27:21] I don't feel your body starts to shut down because. From an evolutionary perspective. Muscle is very metabolically expensive. The body doesn't want a lot of muscle. So in order for you to push back on that, you have to do things that are unnatural. It is unnatural to eat 3000 calories a day when you're 150 pounds.

[00:27:46] Now, now he's put on almost 10 pounds. In a month and it's not fat because he can see his abs. He's getting leaner actually, but he he's low. He's losing appetite, he's losing their desire to eat. And I said to [00:28:00] him, I told you the eating part of this is hard. Now think about a bodybuilder who does that every day, every week, every month, every year for a decade.

[00:28:10] This is why there is so few, 300 pound rip to shred bodybuilders. It's not because of the drugs. It's because nobody is willing to eat like that day in and day out for 10 years.

[00:28:22] Coach Rob Regish: [00:28:22] That's it? I think John Perillo proved that if you remember, in the 1990s, he was saying someday, there's going to be a 300 pound ripped to shreds, bodybuilder.

[00:28:32] And, uh, and it, and in that day will come. When they're able to pack away eight, seven, eight, 9,000 calories a day. Um, maybe you're not doing that much, but listen, the message is simple. You need to eat. If you don't you're shortchanging yourself.

[00:28:52] Carl Lanore: [00:28:52] Bear makes a good point. Lee Haney's motto, stimulate don't annihilate.

[00:28:57] He never had an injury because he never tried to do [00:29:00] anything heroic. He just wants to stimulate the muscle and then he ate. And slept and did it again the next day. And those millimeters build our millimeters building. Our millimeters and days turned into weeks and months and years. And next thing you know, you're ripped to shreds bodybuilder, but the hard part of this game is the eating look at Eddie.

[00:29:19] Look at Eddie. Um, what's his name? Uh, Eddie, uh, th the guy who was the first guy who dead lifted 1100 pounds and he ho yeah, Eddie hall look at Eddie hall. Eddie hall did an interview. And the whole interview involved his eating and crapping. He said, people don't understand that. All I do is eat and crap.

[00:29:42] He says, I sit on the toilet bowl for an hour at a time. He said like, you

[00:29:46] Coach Rob Regish: [00:29:46] know, Here. You will know where all the bathrooms are. Yeah. He

[00:29:49] Carl Lanore: [00:29:49] said, he said, my, my hemorrhoids kill me all the time. And he was being honest. And this is what people don't understand. They see Eddie hall deadlifting and they go, I'm going to deadlift [00:30:00] like that.

[00:30:00] Yeah. But you're not going to eat like that. So you're never going to deadlift like that. You say you may have the drive and the motivation and the idea that, Oh, I can do this. Yeah, you can do it. But. The thing that everybody doesn't understand all these fitness warriors and all these people out there don't understand is the reason that everybody is it's super strong and super big and super rip is because it is so frigging hard to eat consistently like this and not want to vomit every single day.

[00:30:32] Yep. And that is where the magic is. Dave Palumbo is a good example. Rob Robertson says. Yeah. And David's been diagnosed with thyroid cancer. We're hoping and praying for him. Um, well, thyroid cancer is not a death sentence anyway, but, uh, yes, Dave Palumbo is a great example of this. Uh, I'll look at this. We have to take a break.

[00:30:53] But wait, wait, but stay with us because they're short breaks. These commercials are very, very short and during the commercial break, [00:31:00] make sure to listen for the secret word. We'll be right back.

[00:31:04] Coach Rob Regish: [00:31:04] Welcome back

[00:31:06] Carl Lanore: [00:31:06] though. We have a cop, a couple of comments I want to get up here. Um, Michael Nippert says that for him, eating properly is very, very tough and, um, it's true.

[00:31:18] It really is the hard part of the game. You can go and look, we all know people at our gym that have been lifting for decades and they look exactly the same. The only thing they're doing differently is they're just not eating right. That's it. Uh, we have a question real quick to work in here from Robert Thompson.

[00:31:33] He says I'm 66. I run short sprints against friends at the gym, any weight training exercises to improve speed and prevent injury. I follow, uh, Doug Bertolli's method of cables, machines, and dumbbells. Thanks. Oh, wait, sorry about that.

[00:31:52] Coach Rob Regish: [00:31:52] Sorry about that. Start again. Sorry. I, I am astounded, uh, that he's sprinting at 66, [00:32:00] so yeah, he probably knows something I do rather than vice versa.

[00:32:04] What I can tell you about sprinting is this, um, I found two things that are very helpful. One, the reverse hyper extension, particularly when you're using some band tension for the resistance you will, if you simply work on it twice a week. Once heavy once light in three weeks. When you go out to sprint again, it feels like somebody's pushing you honest to God.

[00:32:31] So what does that tell us? Hamstring striking. I would tell you to really push up the hamstring work. Um, but also one of the things, and I use this with my son, his friend, I will attach a resistance band. To a, a, um, you know, the side of a power rack or some support. Uh, and I will put that around, uh, a hook on their belt and I will have them [00:33:00] perform what I call first step sprints, which is.

[00:33:04] You're you're sprinting with tension, obviously on the band, but your ultimate, your real goal is to improve your first, second and third step speed. And I can only tell you that, um, they got fast quick, and my son is not fast. He's like me. He's just very average athlete. Um, Still a little below par in some areas he's gotten very quick, very fast.

[00:33:32] So yeah.

[00:33:35] Carl Lanore: [00:33:35] What do you think about pulling a sled with weight? Pulling a

[00:33:39] Coach Rob Regish: [00:33:39] sled is great. Um, parachute work is great. Uh, if you've seen those. That believe it or not, I think was pioneered by Rick Bruner, the CEO of Athletico back in the day. Right. But, uh, shoots sleds. Sure. They're all forms, right. Uh, of resistance.

[00:33:55] And you take that resistance off. It's like taking the donut off a baseball bat. [00:34:00] Boom. A lot of speed.

[00:34:03] Carl Lanore: [00:34:03] Paul Miller says I'm about your age 50 with a similar background. In fact, I think we both. Lifted in the same meat ones. Anyway, I've always had great shoulder flexibility, no issues with knees or lower back, et cetera.

[00:34:20] Unfortunately, that's changing. And for the first time I'm having trouble just getting around. What can I do to fix it?

[00:34:30] Coach Rob Regish: [00:34:30] Well, um, what's going on here? Isn't really anything new. We just don't think it'll ever happen to us. Right. Um, why would you after say three or four decades of, of a few, if any problems?

[00:34:45] Uh, so, you know, presumably your form is the same. The movements are set the same or similar you're you're not doing anything, uh, out of the norm. So what's changed. What's changed is this. [00:35:00] You can still train your muscles to at age 50 and older to get bigger and stronger. Okay. I've done it. I've seen other people do it too.

[00:35:09] What I can't do is to do the same for my tendons ligaments. Uh, bursa facial joints, all of the underlying tissues. I cannot strengthen them at least to the same degree, nor at the same speed. And that's just face facts. Even if you get a little pull as opposed to a tear, it takes a long time at this age to recover.

[00:35:34] Right? The reality is that you don't see 80 year-old squatting, dead lifting. You're benching extremely heavy weights in gyms. Um, at least with any regularity, the reason is that their underlying framework is starting to give way after years and years of it, in some cases, uh, in some cases it's neglect, but in other cases it's just age, [00:36:00] you know, um, So first the framework a little bit about that.

[00:36:05] I want you to picture a house when it's being built. Right? The wooden frame, before the carpeting goes in, before the wiring, before the roof goes on, what's built the framework. Okay. That mostly wooden skeleton, uh, then holds everything else in place. And so your tendons, ligaments and joints are that framework.

[00:36:29] If you spend three or four decades, okay. Adding to that framework, right. You get a bigger roof, stronger walls, you know, if you put an addition on your house, right. But you never do any of anything more for the framework. Well, what happens? You're going to have problems. Okay. Probably big ones, somewhere down the line I found.

[00:36:53] And I'm sure if somebody has got better solutions, I found only two things that can. Help let's say [00:37:00] rebuild people's framework, uh, active stretching, and basic calisthenic exercises. Now hear me out on this. I don't think Cal statics are perfect, but it's indisputable. You show me someone who's like a gymnast.

[00:37:17] Who's trained towels all their life, and I will show you someone with a much stronger framework then. Most people that have power lifted for 40 years, uh, but gave lip service to stretching. These people are incredibly strong and they're given sport and certain calisthenics movements. Not because they carry more muscle than bodybuilders, but because they're tendon and ligament straw, if you go back and you look at the old straw, old time, strong man books on how to get big and strong.

[00:37:51] They teach you. It's not all in the muscles. A lot of it is tendency to like, um, now back, so back to the calisthenics, the only [00:38:00] problem with that advice is, is this it mandates that you perform the absolute simplest calisthenic workouts from the easiest ones on. Okay. So I'm talking. Um, not just pushups, but pushups against a wall or a desk to start.

[00:38:21] If you think that's remedial, think again, it's fundamental. At least when it comes to your connective tissues, absolutely necessary to rebuild your framework then from the ground up, everything from the tendons in your fingers, right? Uh, to the tendons, holding your gluten place, they need to be rebuilt and strengthened.

[00:38:43] And by the way, if you don't believe this, um, go back and try to perform some finger pusher, fingertip pushups. You literally have to go back to performing pushups against a wall in most cases, or if you're lucky, [00:39:00] girl pushups, but nothing beyond that, if you haven't trained these tendons and ligaments to deal with that stress.

[00:39:07] You need to, and you don't do that by hopping up into a push-up position and start banging them out. That doesn't happen. Um, hard work, also an active stretching. In other words, stretching, that's held against something and held for, uh, X amount of time is probably more practical. For those of you who don't want to do the basic calisthenics.

[00:39:33] And there are a lot of people don't want to even be seen doing it. Um, the fastest way in my mind is to use both the, the book, uh, becoming a supple leper. It would be one that I would highly recommend to anyone interested in getting, starting with stretching or fixing old injuries and doing the best you can to Bulletproof yourself going forward.

[00:40:00] [00:39:59] Carl Lanore: [00:39:59] All right. So I have the way in a little bit, I have a little bit older than you. So first thing you have to understand is where are these problems coming from? And they, we may be coming from soft tissue, but if you're lifting heavy, there's plenty of research. Well done studies that show that soft tissue, uh, improves and upregulates to your lifting.

[00:40:22] Um, what, what. Most of us fail to understand is the accumulation of metabolic debris and tissue, especially in muscle. So you have to first start looking at how do you reduce the metabolic debris, because this is what's causing when you have muscle pain. Soreness. So you sit for awhile and you get up and get kind of stiff and you got to walk it off before everything starts working again.

[00:40:47] That has nothing to do with soft tissue. That's the actual muscle tissue, uh, that either is neurologically impaired. So the muscles are firing gently, even though you're sitting still [00:41:00] or. You have such great degree of iron accumulation in your tissue or other metabolic debris that you literally have to start moving the muscle to get it, to want to move and be pliable.

[00:41:13] So the first thing you need to start looking at is I would get ferritin and total iron binding capacity tested. Because this is one that guys suffer from and it's completely overlooked and donating blood every two months, every three months for a year or two, we'll actually change this tissue for you.

[00:41:32] Number one, number two, buy yourself a vibration plate. I just ordered one for this exact reason, the research on vibration plate technology and what it does to, uh, improve. The inroads of your nervous system, the inroads of blood flow into muscle tissue is, is undeniable. And it's ignored it's by and large.

[00:41:55] It's very ignored. Why? Because the vibration plate [00:42:00] industry tried to become an exercise, a piece of exercise equipment. Oh, if you train on a, if you stand on a vibration plate, it's as good as walking for an hour. Bullshit. It doesn't do the same things that walking for an hour does, but what it does do. Is help re stimulate discs to swell up a little bit again and help make new inroads into the nervous system into muscle and help make inroads in tissue muscle tissue by blood flow.

[00:42:28] And it does all these things that over time kind of start shrinking away and shrink it away. So the first two things I'd say to you, because you're in your fifties. And this is especially true. If you're on TRT is go to any lab tests. Now, one of these places where you can buy your own lab work, you don't need to go to your doctor and have ferritin and TIBC total iron binding capacity done.

[00:42:52] And if you're in the upper ends of the limit, start donating blood right away. Number one, number two, invest in a through 200 [00:43:00] $5,300 vibration plate. They're not expensive. I bought one on Amazon for two 50. It could be delivered on the 22nd. And it has full range all the way up to 60 Hertz. And it's an oscillating plate, not just the one that goes up and down because there's some rumor that the one that goes up and down could be tough on knee joints and stuff like that.

[00:43:21] And start using a 10 minutes a day and watch what happens, watch and see if you see what the research shows. And that is greater mobility, greater dexterity, uh, increases in, uh, blood flow. Your skin starts looking better because as we get older, the blood flow to the periphery of our body starts to retract.

[00:43:42] That does it's not as good. Actually, if you have neuropathy, there's evidence that it will reverse neuropathy for women. It improves cellulite. It gets rid of Sully because there's that blood flow. So. Those are the two things I'd recommend looking at too, because with [00:44:00] aging accumulate a lot of garbage in our tissue and that may be why we start getting those aches and pains.

[00:44:06] And ah, my back is bothering me today. My, my quads are hurting me today. Yeah. You know, what's going, Oh, you're just getting old. When you think about it, what is it that unique about getting old, assuming that you're supplementing your on hormones, you're working out you're you're. Upgrading tissue constantly.

[00:44:22] What is it? It's the accumulation of garbage tissue for a half of a decade. I mean, a half of a century. You're 50 years old. You're half century old. There's a lot of crap in the tissue trying to find ways to stimulate it, to leave the body. That's going to pay you in dividends. I predict, um, we actually have to take a break and we have more comments and questions, and then we have the blueprints of the day stay tuned.

[00:44:46] We'll be right back more.

[00:44:51] Welcome back to the blueprint power hour. We have a couple of comments and questions I want to get up here and then we're gonna move on to, so, um, Robert Thompson said that [00:45:00] we should have, um, somebody from YouTube to come on and talk about Chan Kenobi, Sumo wrestler, Stu, have you ever heard of it?

[00:45:13] Coach Rob Regish: [00:45:13] I don't know if what he's referring to is, uh, I saw an article about Chanco once, maybe that's it.

[00:45:20] And it was, it was a dish that the Sumo wrestlers, they make a huge dish of it. They just eat it throughout the day. I don't know if it's the same thing, but you know, I, listen. I'd love to hear.

[00:45:31] Carl Lanore: [00:45:31] Yeah. Maybe we'll have to look into that. So Jeff Clifton wants to know what plate I ordered. I can't tell you the name, cause I don't remember, but there's.

[00:45:39] There's one vibration plate and it has like seven different names on it. Seven different manufacturers, quote, unquote, private label it. And then that means there's only one manufacturer making it. Um, it's a 2000 watt, one and a half horsepower motor. I remember that, um, it has 180 speeds, so that [00:46:00] means it goes one Hertz at a time up to 60 megahertz.

[00:46:03] So whatever 60 Hertz, um, and, um, It comes with like police, like you're supposed to do a workout on it, but I'm not even hooking those up. And it, they try to focus on women. Uh, but it had great reviews. Every single you can tell it's the same exact vibration plate, same, um, uh, the way it's built, same colors, same button locations and everything under like five or six different names.

[00:46:32] Um, and but every one of them, regardless of what name it had. Had great reviews, reliable, put it together in 30 minutes. Uh, had it for years, it works fantastic. So I'll try to find the name. I was going to look at my Amazon account and see if I could find it, but I couldn't find it during the commercial.

[00:46:49] So I'll check that out. Um, and then this. Uh, bro, do you even towel row, uh, posted on, I liked that heard [00:47:00] on YouTube. He says that he heard me on the OPD podcast and I said, I was a user supplement before you donate blood to eliminate more toxins, you has a called DMSA DMSA is a, uh, is a key leader of heavy metal.

[00:47:16] So it gets like the mercury and all that stuff into your bloodstream. So you can urinate it away, but. Um, if you go donate blood about within six hours of taking it, you get most of that stuff out in the blood. I feel sorry for the person who gets your blood, but Hey, you know what I mean? You're giving it to them for free.

[00:47:33] So without, uh, here's one from bear, he says, have either of you ever used the earth pulse machine for recovery? I have, uh, first time I ever heard about it was on the show. If you're using ago, you guys referenced the big time power lifter at the time. Yeah. He put on 50 pounds on his bench press in like weeks because it improved his sleep so much.

[00:47:58] Coach Rob Regish: [00:47:58] Yeah, I had, I have not [00:48:00] used it. However, um, I hear universally good things about it. Yeah. And, and for different reasons, but, um, You know, it's look then when they've been a show sponsor for wasn't a quality

[00:48:11] Carl Lanore: [00:48:11] piece of equipment. Well, and, and, and we have a lot of people who use, I mean, uh, the reason I found Nate Morrison, who ended up doing military fitness radio was because he was using the earth pulse.

[00:48:24] Uh, and then the guy that you're talking about. The power lifter. He was from California. And his, I want to say, man, I can almost remember his name. He had a really interesting name, but yeah, now the earth pulse was legit. It's so legit that they now have so many competitors in that space that all won thousands and thousands of dollars for their products.

[00:48:44] And you think you'd get the basic earth pulse unit for like under four or $500. The basic one. So now it's legit. It's real. Uh, let me make sure we don't have any other. Comments or questions before we go on to the previously? [00:49:00] Uh, let's see here. Okay. So the next question comes from Phillip Barry. He says, how can I get my son into training?

[00:49:10] He's got so many other distractions. It's maddening. Yeah. He's probably what, 16, 17.

[00:49:17] Coach Rob Regish: [00:49:17] Right? Right. And so. The simplest and the easiest way is the way I did it. And it was this. You don't give them a choice. So at age 12 strategically, before he became a teenager, um, I laid down the rules, right? You're the adult.

[00:49:36] You make the rules and the rules say every Tuesday and Friday, or however many days, you want to make it a week. You and your son are going to go to the gym and you're going to train. Or at least you're going to train. Um, that's what I did. And that was three years ago now. Okay. Today he's 15. He just [00:50:00] started high school and all things considered.

[00:50:03] He can do some very impressive things. So a few weeks back I posted on my Facebook page. A picture of him pulling the, or the, uh, performing the twist hold, which is a lateral chain stretch. Uh, he is doing it at the, at the master level. So, you know, there's not much do after you accomplish that, uh, to describe it to you is a little difficult.

[00:50:30] It'd be better if you saw it for yourself, but suffice it to say it takes an extreme amount of flexibility. Uh, as well as a decent amount of strength to pull off, he can also stand on one leg and full squat, close to 100 pounds of additional weight in the form of a weight vest and holding a dumbbell.

[00:50:53] Okay. His chins and depths are coming along. He's actually built some nice muscle in his back and his [00:51:00] legs and his shoulders. None of which would have happened if I just let him play on his phone. Which is exactly what he would have done. If I didn't say we're going to the gym, we're going to train now.

[00:51:15] Um, there are a few things you can do to make it fun for him, or at least manageable first, uh, train with them, you know, show him that you are going to lead. By example, I told them early on, I'm never. Going to ask you to do something that I can't do or I won't try. And they see that every single day we're in there.

[00:51:36] Okay. That ups their game a little bit. If kiddo knows you're the real deal, then trust me. He'll notice. Second. I would tell you it helps to invite a friend, right? So I trained both. My son, Nicholas, and one of his friends. So they always have that at least to look forward to, right? It's not just dad barking orders at his [00:52:00] son.

[00:52:01] It's the team. And the team involves his friend. Now, sometimes they talk school and games, et cetera. Um, but when it comes Showtime, they've got their game face on and they know how to flip that switch, which is a skill in and of itself. Third. I was, I would encourage him and point out the progress that he is making Nick, as I just said, he can do some amazing things, but like all of us, there are also things that he struggles with.

[00:52:32] You need to explain to the kids and your son that's entirely natural and, and, you know, looking at his friend, he's going to see the truth in that. Okay. Cause Nick can yeah. Pull off the twist, hold and, and, and do some, you know, very impressive pistols, dips and chin. So strong points, his friend on the other hand.

[00:52:56] Yeah. Can do full bridge pushups, hold a handstand [00:53:00] and almost walk out his hands. Now, um, if my son tried either of those two things, he'd break his neck right now, but he also knows it'd be trained hard enough. It will be possible someday. So it's all relative. Right? Um, they can see that I'm telling them the truth about these things.

[00:53:20] And I, you need to follow the same rules because these kids know a hell of a lot more about what's going on. Then I think we give them credit for, um, and finally, I want you to understand this. They build a lot more than muscles. By performing these workouts and training, they're building something much more powerful.

[00:53:41] They're called habits, going to the gym twice a week is no big deal for them. They've been doing it for years. Been part of their life for years, it's like brushing their teeth, right. They might not always like it or look forward to it, but they do it regularly and they have been doing it [00:54:00] for three years now.

[00:54:04] What's the alternative for what let's say, you brought your son to the customer, you know, every, you know, two days a week, every day for three years, what do you think he'd be? That'd be normal to him. Right. Okay. I'm just going to take the money that I worked so hard for and give it up way, you know? Um, so you're building habits and understand they're very powerful, constructive habits.

[00:54:26] So, you know, does it take your away from your time? Yeah. Maybe. And it can be a lot of driving too, but you know what, to me it's worth it. It's worth it. Everyone listening knows. Right. Cause this is kind of our thing. Right. Everyone listening knows the benefits of regular training and there are. Myriad of them.

[00:54:51] I don't need to go over them the best return on your investment of any activity that you will ever find. And I say that to them [00:55:00] all the time, guys, you know, this set is going to take less than a minute. Yes, it's going to be, excrutiatingly difficult, but it's going to give back every day thereafter in the form of dividends and you will see the next time you try this, you're going to be a little bit stronger.

[00:55:19] Someday your son's gonna look back. He's gonna, he's gonna thank you for dragging him along to the gym until then. I would tell you, just enjoy the process. Try to build some fun into it. I do believe it's one of, if not the most important gift that you can give a son, you know, time with dad and, and teaching him.

[00:55:43] This is really what you're teaching them. You're teaching him to invest in himself. That's a big deal because there are a lot of, a lot of his friends that will invest in all around them. But they will not invest in themselves. And look, [00:56:00] we know how that ends up. You know, you want the best for your son do right by him.

[00:56:04] Bring him to the gym,

[00:56:06] Carl Lanore: [00:56:06] uh, real quick. Before we take the last break and cover the blueprint tip of the day, the machine I bought is a Pinto P I N T Y 2000 white, uh, 2000 watt vibration trainer. Um, but you'll see that PNT is just one of the names on this same exact 2000 Watts. Vibration plate. And I happened to buy the pinky because it was literally $3 cheaper than it, the same one with a different brand name on it.

[00:56:34] Um, but yeah, that's what it's called. And I'm very hopeful. I'm very excited. I used the vibration plate at the gym, but about five or six years ago, they got rid of it because, uh, I don't know if it kept breaking or someone hurt themselves on it, so they got rid of it. But I, I remember. Using it. And I remember feeling amazing getting off of it.

[00:56:53] So I'm going to have one at the house and the home gym. Now I was going to take our last commercial break. When we come back on to talk about the [00:57:00] history of the burpee people still do. Huh?

[00:57:04] Coach Rob Regish: [00:57:04] Yeah, some interesting stuff.

[00:57:07] Carl Lanore: [00:57:07] I stay tuned. We'll be right back with more superhuman radio.

[00:57:13] Welcome back to the blueprint. Power hour brought to you by coach Rob gregory.com. Check it out. Okay, coach, what is the blueprint tip of the day? The tip

[00:57:29] Coach Rob Regish: [00:57:29] of the day is the history. Of the burpee. Now you had to know this was coming at some point, uh, burpees. I don't know anyone that looks forward to them.

[00:57:42] Uh, but recently as cardio for jujitsu, uh, my, uh, my instructor, I was lamenting one day. Uh, no cardio. I did ever seem to translate jujitsu. He said build up to a hundred burpees. So I took him up on that about a month ago. [00:58:00] And. And that's been my goal, right. A hundred burpees. I started not, not too long ago with twenty-five.

[00:58:07] I do them every other day. And I had five at a whack. So I did 50 yesterday and I marveled at how just a few minutes of an exercise. Can so tax, you know, your cardiovascular system, your heart and your lungs, you know, every time I take a breath in, I can literally feel it. You know, it's almost, it's almost like your lungs are on fire.

[00:58:32] Um, so I wanted to look further into the history of this thing to see where it all started. Cause I sure didn't remember him, you know, from when I was younger. Um, anyway, way back in 1939, Royal H burpee. Was working double duty as an executive director at a YMCA in New York city and as PhD candidate in applied physiology at Columbia university.

[00:58:59] And as [00:59:00] part of his doctoral research, he was dedicated to figuring out a very simple, fundamental concept. How do you determine someone's physical fitness? Uh, now he had been, uh, a physical guy, athletic guy, his whole life. He participated in gymnastics, wrestling, weightlifting. He was also, uh, by all accounts, a very intelligent, demanding perfectionist.

[00:59:27] And so a career in applied physiology probably appealed right to the athlete and the science in them. But back in 1939, few people thought about fitness. The way we think about it, right? As like an active pursuit, a very important part of your life lifting weights. Then anyway, that was for circus people, right?

[00:59:51] Circus strong man, and, and running around tracks was for Olympians and, you know, regular people. If they did anything, they just [01:00:00] played regular sports, baseball, basketball, football, uh, or they worked on their feet. Not many people went to the gym. Almost nobody jog in his published thesis. Burpee created roughly 300 measures of fitness, trying to figure this out.

[01:00:19] Uh, and he listed those alphabetically. It was everything from age to wrestling. And so as a fitness test, he finally settled on a simple four step exercise, one squat down, put both hands on the floor in front of you. To pop your feet backward into a plank position, three, bring your feet back forward. And four stand back up.

[01:00:46] That was the original burpee. Right? And it's interesting because it's kind of morphed into something even more demanding today, but that was the burpee as it was [01:01:00] born, uh, by its creator and its namesake. It sounds simple. So the deadlifts, anybody that, you know, that's pushed themselves on either knows differently.

[01:01:13] It ain't so simple. So at first burpee use the exercise as part of what he called the seven main tests of physical capacity. Um, he would measure an athlete's standing heart rate, resting heart rate, then have them do four burpees and then test to see how long it took for their heart rate to return to normal.

[01:01:34] And they're in his book, the burpee likely would have stayed if it were not for one historical fluke, the United States enters world war II. And as hundreds of thousands of American men joined the armed forces, military leaders realize. That they faced a difficult challenge. They needed to figure out exactly how physically fit these people were, at least the [01:02:00] recruits.

[01:02:00] So in late 1941 and 42 army experts settled on 10 exercises to test the recruits, uh, to test whether or not they were fit, uh, which ones were fit and which ones weren't one test was very simply how many burpees could the soldier do in 20 seconds? Today, of course, the burpee is firmly entrenched in modern fitness vernacular, if you will.

[01:02:29] Uh, even, even if everyone dreads it one could, for example, do many too. You could do as many burpees as possible in, in the short and interval as possible. Let's say a minute. Um, or you can do a hundred burpees at once, which is what I'm doing, then I'm going to measure that time. And then I'm going to try to perform a hundred in less time.

[01:02:54] Uh, As I said earlier, though, the burpee is kind of morphed into something even more [01:03:00] difficult. Uh, you know, what, is there a jump and a squad attitude? I think today, at least in some circles, if that's not tough enough, I read about the following variations. Um, do a hundred burpees as fast as you can, but add seven kettlebell swings every minute.

[01:03:21] If you're really feeling sadistic, you can do, what's called a burpee mile in which you do a burpee and then a standing broad jump over and over and over for 5,280 feet. Yes, it exists. Uh, and yes, I read several. Time estimates of how long it takes to complete. Let's just say most people are going to drop before they complete it.

[01:03:47] Okay. It's a, it's more little, little insane, but for cardio anywhere, anytime that stands up to the toughest cardiovascular challenge, [01:04:00] um, I'd have to say the burpees very close at the top of the list. Yes, you need good joints. Uh, yes, my elbow bothers me when I do it, but you know what? I still do them. I'm committed to them and, uh, we'll see where it goes.

[01:04:16] But I, I did not. He, even with all my fitness experience, I did not know the history of the burpee, but it makes total it's

[01:04:24] Carl Lanore: [01:04:24] fascinating. I mean, I was listening and I was thinking, wow, this is really, I always thought it was called a burpee because of the movement. I didn't realize it was a guy whose last name was burpee.

[01:04:33] Yeah.

[01:04:34] Coach Rob Regish: [01:04:34] Yup. You don't, you know what else is like? You know what? You can see that still today, every military in the world uses what Cal statics. Yeah. You

[01:04:43] Carl Lanore: [01:04:43] know what else is like that I never knew until a couple years ago, the German chocolate cake, I thought it was a cake, a chocolate cake made in Germany, like a traditional German chocolate cake.

[01:04:55] But the Baker's last name was German. And that's when the German chocolate [01:05:00] gate came from. Yeah,

[01:05:01] Coach Rob Regish: [01:05:01] I guess I would have, I would have thought the same. So thanks for clearing that out,

[01:05:04] Carl Lanore: [01:05:04] right. Hi, this is a fascinating show. Hope everybody liked it. Share the show, please. That helps us a lot. And it helps the people that you share it with.

[01:05:12] Uh, go-to coach Rob  dot com and check out everything that Rob. Offers to help you become stronger tomorrow. And don't forget to go to Cynthia gin.com and use the code coach one five coach 15 to save an additional 15% off already discounted multi bottle packages plus free shipping inside the contiguous United States and tomorrow, tomorrow.

[01:05:41] Uh, remember, uh, Eddie Gallagher's on, uh, Special episode of, of fathers and sons who are heroes, American hero, and it should be fascinating. We'll see everybody tomorrow with more super human radio. And thank you for being here today. Take care.

[01:06:00] [01:05:59] Coach Rob Regish: [01:05:59] Have a great day.