Coach Rob Regish
Listener questions are answered about training, nutrition, supplementation and more.
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[00:00:00] Welcome back to another episode of superhuman radio. Today is Tuesday, which means that this is the day that we hold the blueprint Power Hour where coach Rob reddish answers your questions about training nutrition supplements and more and we're going to get into that in just a second. But first I have to remind you that we have a title sponsor called All American Pharmaceuticals their brand is EFX Sports.
[00:00:55] And right now you get six of the top selling products. Absolutely free. [00:01:00] This is a really great giveaway. This protein powder pre-workouts karbolyn, which is a designer carbohydrate supplement to take before you train as a creatine product. It's just chock full of great stuff and that's because dr.
[00:01:15] Jeff golini believes that no one should buy anything until they've tried it first. Go to superhuman radio dotnet and click the EFX Sports Banner ad enter your name address and you will pay five dollars and change for shipping. But that truly is the shipping cost. Maybe call us. Dr. J is a straight arrow and now without further delay calling all blueprint Army fall in line.
[00:01:39] It's time for the blueprint Power Hour with Coach Rodriguez on the Superhuman Radio Network.
[00:01:49] Hey coach. How you doing? I'm doing well. How about you? I'm kicking ass in the gym and I got to tell you my symptoms are getting better. I feel like I'm making ground here. I feel like I'm [00:02:00] reversing illness. I just feel good and I have to take off tomorrow because I've trained a few days in a row and today I'm weary.
[00:02:08] So I know that tomorrow I need to take off right now. I'm doing like a two to three day on one day off two to three day on to day off and it's. Good for me good club here. How about you? I had a lackluster workout yesterday. I mean, it wasn't bad per se I kind of short through an abundance of caution.
[00:02:29] You know, I felt a little something in my left knee so I left one set on the table, but that's okay, you know, I'd much rather do that than be sitting here with a knee injury. So close to my goal. But we'll talk about that later today. You know that every workout is going to be 5 Stars. No, and in the words of Coach Way Johnson, the only bad session is a Miss session.
[00:02:56] So if you believe that then you just showing up and getting something done is good. I [00:03:00] mean today I did not have the horsepower to really push hard. So I relegated myself to dropping the weight probably 15%. To 20% and actually stopping short of failure with everything and I still felt great. I got a good pump.
[00:03:18] I feel like I trained I feel good. I don't feel completely exhausted. Yep. So sometimes you gotta back off the gas pedal a little bit Yeah. Listen to your body, right? We say it all the time. What's going on with the blueprint? Bulletin? I hear that there's something exciting happening. Yeah, well, actually I've been contacted by like half a dozen guys that said look I didn't get around to listen to the show until just recently we had closed up the September promotion.
[00:03:46] But here's the thing. I'm going to extend it. This is the blueprint board and pro special through the end of this month and while have I got some killer info for subscribers next month. I came across. A [00:04:00] compound that studies show is 6 to 10 times more potent than diazepam. It's already banned in eight states, but that leaves 42 word is now that's just a smidgen the info that you will find in over 70.
[00:04:18] Jim packed issues that you get when you come on board to sweeten the deal even further. I brought the price down to a minuscule 67 cents a day plus thrown in my updated 2018 hormone optimization course for free. If you're not convinced, this is the biggest Online Library of game-changing info that you've ever seen out there.
[00:04:43] Then you get all your money back. No questions asked so. Go to Coach Rob register.com today. There's a whole new world of information that awaits you. So just for those people who don't know the name diazepam. That is actually what Valium is made from right? Yeah, [00:05:00] this is some potent stuff some real potent stuff.
[00:05:04] Lots of people have made claims. But you're saying that you use this stuff and it's just like taking diazepam extremely close. It's actually a little like I said six to ten times as potent. It only comes in one milligram dosage. No kidding. So that should tell you something. Wow. This is exciting.
[00:05:26] I got to I got to read this this BPH a bulletin this week. You've got it. So that's coming. I actually found another. Kind of chill pill type compound and there's just there's so much info and every issue, you know, three or four topics like that literally and you know you if you like supplements like we all do we talk about them in this case came across some real gems.
[00:05:53] So Henry Kozlowski has a question and this is actually an interesting one because I've all but forgot about this supplement [00:06:00] because. I never put a lot of faith in it. But here we go. I've heard you discuss a lot of supplements over the years but never zma I can't figure out if it's legit or it's a scam.
[00:06:10] What are your thoughts on it? Well, you know, it's a good question because a lot of people are confused as to what this product is what it isn't and what it can do for you. So first, let's discuss what it is. The original. Zma is short for zinc magnesium aspirate and they've got a pretty hefty dose of B6 in there.
[00:06:30] Well, there are a few things you should know about this product versus regular store-bought magnesium and zinc first the zinc and magnesium you usually find at the drugstore is in their oxide forms at the lot less bioavailable versus the zinc that comes in this in this product aspirate. So the first lesson is this whenever you're using these two minerals whether it's zma or purchase separately always opt for them in the.
[00:07:00] [00:07:00] Eight form a te aspirate picolinate for citrate much much better than the oxide forms next understand that these two minerals in zma are what's called covalently bonded meaning they're absorbed at the same time of the small intestine. And well that's not absolutely necessary necessary. It does seem to Garner better feedback from people when the minerals are supplemented.
[00:07:29] Next let's talk about with GMA is not some zn8. Zma supplements have been marketed as anabolic. You know, the one I use states on the label that it increases muscular strength and power and elevates free testosterone levels the truth. Is that that's really only true in cases of deficiency, but that begs the question.
[00:07:54] How do you know if you're deficient now, I don't know what the figures are for zinc but several [00:08:00] estimates that I've seen put magnesium deficiency as high as 80% for North Americans. I really don't have a hard time believing that right is nuts and leafy greens on exactly staple bodybuilding. And further we have sold over farm the land that it has stripped the soil of these minerals which of course don't make it into the food.
[00:08:25] You know that we when you consider magnesium is responsible for over 300 enzymatic reactions in the body. You begin to appreciate its importance. Zma 5 is simply zma with 5-HTP thrown into the mix the carries a premium price. But I don't think it's worth it. If you really want 5-HTP buy it separately.
[00:08:50] Otherwise, I'd have to give zma the not is a cost-effective product. You know minerals are not sexy. They're not anabolic per se but [00:09:00] neither are they expensive and when deficiencies are widespread. It's why not? It's good insurance. I would say zma as a nightcap is a good investment. If nothing else for plugging the holes in your diet and the better night sleep that you're going to get that's almost Universal.
[00:09:19] By the way. If you dream you're going to have a very vivid dreams. I hope they're good ones. I like that. I I've always thought you know just by you can get magnesium aspartate. Yeah, obviously, I mean you can you could do this yourself. I actually remember not too long ago. Someone writing a pretty good review of this product and saying that as you point out unless you're severely deficient this doesn't do anything for you.
[00:09:46] And the reality is that the original paper that they did. Was on extremely hard training athletes who were deficient. Yeah, so it's not uncommon you sweat a lot. You're going to sweat out [00:10:00] mineral Alan buescher says I had blood work done recently. And my testosterone was low. The doctor said it wasn't abnormal but it was real low like 282.
[00:10:12] What should I be doing about this and does it mean whatever I do in the gym. I can't grow muscle. The first thing you need to do is get a new doctor. Said that there's nothing wrong here. Do I look because the top end of women is 200. Yeah, right the top end of a woman is 200 nanograms a dekaliter from your at 282 bro.
[00:10:34] Yeah. So for reference like the scale for total test and this was in years past it was used to be three hundred to a thousand or 1100 maybe nanograms per deciliter today. Most Labs including Quest was the last one. I was at they dial that back to it 282 900 and now it's important to point out that even the 302 1100 was that that was [00:11:00] dialed back from a higher number if I'm not mistaken.
[00:11:04] So understand what you're up against here, you know, there are a lot of things. Everything from environmental estrogens to politicians have a hand in it. So, you know get it's getting harder and harder to get a doctor to address your problem and will the total test of 282. That's the problem is we've established now.
[00:11:26] I wouldn't call high testosterone levels and absolute necessity right for making games, but it sure helps I myself have made gains with very. Levels of test but it's not easy. There are a few things you can do to help yourself though. And it starts with getting educated most GPS will give you a referral to an endocrinologist before going there.
[00:11:53] You want to familiarize yourself with symptoms of low testosterone which at 282 I have [00:12:00] no doubt you feeling at least some of these. You're tired all the time. You got no drive. You don't have to shave as frequently your sex drive is in the cellar. I would tread carefully though about saying you have problems with getting erections.
[00:12:15] There's a lot of doctors will just pitch you on Viagra instead of test. So the Endo is likely going to order another round of labs, but this time including free testosterone. A few nights of little sleep before the test and eating Believe It or Not licorice about five days leading up to the test will help in getting below 280 ditto for washing down a beer or five before going to bed.
[00:12:44] All of those things drive your test levels down now, it's important to know you don't want to go anywhere near the hey, you know, I want this stuff for the gym thing because that Treads day. Firstly close right to [00:13:00] prescribing drugs for performance enhancer and no doctor is going to risk his license, you know to help you do that.
[00:13:07] So keep it to a quality of life issue as in yours is being compromised, you know, you're miserable you're grumpy all the time on the glass is half empty provided that you do test below normal make every effort to get injectable test sippy innate or an answer. The transdermal is like AndroDerm from what I've seen they don't really move the needle enough, you know explain to the doctor that you wrestle frequently with your kids or your nephews and your wife is also concerned about accidental transfer.
[00:13:44] All right. Now, there is also over there is or was a brutal delivery system and also an implant that slowly releases over many months neither of which I ever heard anything. About so make every [00:14:00] effort to get that injectable. If you can get 200 milligrams a week, that's fantastic. And anecdotally I have found doctors in certain parts of the country like the northeast or a lot more conservative and how much they give you versus say a doctor in, Florida.
[00:14:20] Who is a little more liberal and what they'll prescribe you look if you're not getting what you need in one place resolved to try and another until you do as somebody who was suffering from the symptoms of low testosterone and then having a replacement dosage and what it's done for me it is night and day.
[00:14:44] Night and day before I had such little energy I used to afraid. I was going to fall asleep driving on the way home. I could even have energy to play with my son. You know, I was living on stimulants. It wasn't a good situation [00:15:00] if that's you or if that's anything like you regardless was 282. Make every effort to get on well and that low of testosterone predisposes a man to a variety of neurological disorders that are degenerative that get worse over time.
[00:15:17] You need to get your testosterone levels elevated as quickly as possible. There's two ways to go you can go to an andrologist and have them do a challenge test. If you're young enough where you think, you know, something's wrong with me. I don't want to go on testosterone right now.
[00:15:35] They'll do a long-acting gonadotropin-releasing hormone and they'll watch your testosterone rise, literally in over the course of like five or six hours and they'll be able to determine whether or not the problem is in your testicles in your pituitary or in your hypothalamus. A short of that complex approach because once they determined that they can give you certain drugs to [00:16:00] stimulate your own testosterone, but the reality is that if you're down at 282 and you've been there a while they may not be able to fix you.
[00:16:07] So you'll spend six months trying to get fixed and find out that you need to just go on testosterone. The other option is to contact our sponsor http://ReNewLifeRx.com . And let them do a complete workup on you. They'll put you on the right level of testosterone. They'll put you on a sensible level,
[00:16:25] Nothing steroid-mill-ish., you know bodybuilding-mill-ish. No, but they'll if you're not getting 200 milligrams a week see doctors don't understand the pharmacokinetics and pharmacodynamics of testosterone Esters. If you take testosterone sipping 8 or even an infant and ante they're pretty similar.
[00:16:46] They release over 28 days, but the first four days 50% of the dose is released. So adopted gives you two hundred milligrams every two weeks and you feel great the first week, but the second week you feel like a 14 year old [00:17:00] girl again, and they don't get this, you know, you're better off cutting 200 milligram dose into two shots a week first of all because of that initial rise and testosterone for the first four days, but these doctors think that if they're giving you 200 milligrams a week.
[00:17:16] That you're actually getting two hundred milligrams of testosterone in one week and most men produce 11 to 18 milligrams a day. And they go wow that is way to much testosterone. No because it doesn't all release in one week but doctors don't understand this. The other thing is a 200 milligram dose of testosterone.
[00:17:33] Sippy innate is only about a hundred and fifty milligrams of actual testosterone because the sippy and a tester is part of the milligram dose 20% Well, It ranges. It depends on on the on the labs that manufacture it and but it's supposed to be around 20 to 30% Yeah. Yeah, so that's a significant drop in actual testosterone that they giving you.
[00:17:57] So now it's more like instead of 200. It's more like a hundred and [00:18:00] 60 milligrams that's releasing over 28 days, but doctors don't get this and if you try to tell it to them. Don't shut you down because they'll never let you think you know more about the drug. They're prescribing them then they do so that's when you leave your doctor.
[00:18:16] Again, http://ReNewLifeRx.com . These guys get it and they find the doctor in your area for you to work with you if need be what a wonderful service. Yeah, and you get a 20% discount on your labs and everything like that which is and your initial consultation if you use the cute the code SHR. Awesome.
[00:18:38] That is great. That is really you know for like I said before two words life-changing. So the reason we picked up renew I looked for. An HRT provider for the past six years that could service the entire country given a couple States may not work out. [00:19:00] I think New York and New Jersey are kind of hard for them.
[00:19:01] But. They can get it done. They will enlist the doctor in your Marketplace to actually administer, but the thing is that I get men email me at least a couple times a week saying, you know, my doctor thinks I just got an email from a guy today. A message on Facebook saying that his testosterone is low kind of like this guy and his doctor says it's addict it's appropriate for his age.
[00:19:28] And I told him I says contact these guys man. This is why I brought them aboard. This is why I fought to get them aboard because I wanted to be able to offer the audience one place to go and women to if they weren't being served properly by their local market. I tell you what as someone who had to go through several.
[00:19:47] Doctors and the that kind of aggravation and cost this service is well worth it. If anybody is on the fence do it reach out to them. They'll talk to you over the [00:20:00] phone. They'll give you answers up front. That's none of this hide-and-go-seek stuff that most doctors play check them out. We're going to take a quick commercial break when we come back.
[00:20:06] We have a question from Richard Slater stay tuned you're listening to the blueprint power.
[00:20:15] Welcome back to the blueprint Powwow. Richard Slater says I'm going into my senior year of college and have had a lot of success with your programs. I came across the blueprint as a freshman and I don't know if it was good timing or what but it put on a ton of muscle and got a lot stronger like a 525 pounds squat with nothing more than a belt and knee wraps.
[00:20:37] Where do I take it from here? Well, you know Assuming, he's like most to be around 21 when graduating and as such you're still in the absolute prime of your hormonal life and that lasts up to about age 25, give or take a few years. It's my position that during this time every effort must be made.
[00:20:59] To [00:21:00] get as big as strong as possible because you have a lot more than just raging hormone levels going for you, you know your ability to eat digest and assimilate food into muscle for example in your 20s is much better than it is in your. Now although getting a good job is most people's priority after graduating.
[00:21:27] I'm not saying you shouldn't do that. But however, it goes you should still be training hard and to the best of your ability the job thing will happen. It's just a matter of working around it to prioritize your training and that 21 you hopefully won't have the responsibilities that are coming in your 30s because.
[00:21:48] And you know, a lot of people are working long hours. They may be married and have kids too. So those three events conspire a lot of times to pull trainees off [00:22:00] track at a very crucial time. So just be aware of that right as each event looms now, you haven't given me your physical stats but a 525 squat is pretty damn solid, you know, and it's indicative of great potential I would tell you this.
[00:22:18] Don't do what I did after hitting that number in competition at age 20. I never exceeded it in competition again, and that wasn't entirely due to injuries are you know, I certainly have those but if I'm being honest with myself, I failed to craft a roadmap to even greater strength in the squat. I didn't another lift, but for whatever reason was probably some of the back injury stuff.
[00:22:45] I just didn't do it there. That was one of the. Mistakes I ever made and I am kicking myself for it even today 28 years later. So aggressively pursue 550 [00:23:00] 575 600 taken as far as it'll go now having said that in my own case I'm zeroing in on finally beating that number. But here's what's relevant to you.
[00:23:13] It's really difficult versus even when I was in my. 30 and again, you know that's not entirely due to hormone levels. I've got a son now I've gotten remarried. You know, I'm trying to build a business injuries happen and you don't recover from this quickly as you do when you're young but difficult is not impossible never has been never will.
[00:23:39] The day is coming when I'm going to exceed those numbers that I put up in my 20s and I know based on how everything's going. I'll realize that goal. It's just a matter of time. But listen in short don't give up don't lower your expectations and don't downshift you work hard to get where you're at.
[00:23:59] [00:24:00] So aim to take your squat in your other lift to an even higher level you do that now. And I guarantee you'll look back at age 48 like me and you will smile knowing that you have made the right decision. Why because you own a central nervous system to Die For in your gym and regardless of what you wear.
[00:24:22] You say your 220, you're going to see a lot of people in the future that are your size or bigger very few of them will be stronger for precisely. The reason I just outlined pursue maximum stretch. The next question comes from Rush Koscinski. This sounds like all of us. I have a bunch of old supplements.
[00:24:44] I'd like your input on and when I say old, I mean like from the 90s old in my Black Box. I have AST research Gaba AST research dimetadrine [00:25:00] 25. A powder by AST called. isolate a can of ultimate orange. Oh wow. AST EPH833 a bottle of Twin Labs Liquid Aminos.
[00:25:17] That's just soy sauce. The ICOPro total body building system comes in a box with training program diet and supplements. Everything is past its expiration date is any of this stuff even still good? Well, I'll take these one by one but provided they haven't been open here. My thoughts number one the Gaba.
[00:25:40] Accepted some isolated amino acid is likely still good. And again that's predicated on it hasn't been open. Number two. The dymetadrine 25 is definitely still good. That was the original ephedrine supplement 25 milligrams per pill vials sigh late. I [00:26:00] wouldn't touch Vital sign language. It's a multi ingredient powdered antioxidant formula that AST came out with way back.
[00:26:09] When and I'd be concerned about the potency and safety ultimate orange. I would likewise be concerned with because of the multiple ingredients and you know, what else is in there? It's a hell of a formula though. It's the very first pre workout before that category launched. I might sample a little bit of it because I wouldn't I would never That that stuff.
[00:26:32] Even the just look at it. Never mind. Eph. 833 is a federal or ma Huang and AST sold that way back when is an 8% extract so they sold the herb and they sold the pharmaceutical being standardized for ephedrine. It is still good by the way, so you lucked out there. It's really an interesting study in some of their products twin Lambs [00:27:00] Liquid Aminos.
[00:27:00] I wouldn't touch with a ten-foot pole too much uncertainty concerning the liquid delivery system. I didn't think it was that great when it was brand-new either well, but I want to stop for a second. Yeah, you point out something very important. So powders have the potential to last indefinitely if they've been kept airtight and when you open them up, there's no clumping indicating moisture.
[00:27:24] Why because moisture actually can because water is the universal solvent and moisture can change the compound through hydrolysis. And so when you wet something the clock starts ticking. For when it actually converts to something else we learned this when liquid creatine came out and it turned into creatine on the Shelf before people bought it remember that.
[00:27:52] Yeah. Yeah, and so Liquid Aminos, even if they were aminos way back when they may not be any longer. And if you want Liquid [00:28:00] Aminos Paul Bragg makes it at you bite at any Kroger store. It's called soy sauce. Yep. I thought the other day. Yeah, that's real food store and then. Finally here ICOPro that was short for integrated conditioning programs.
[00:28:16] It was a sort of all in one kit not unlike cyberGenex. That was put out by Vince McMahon's defunct World bodybuilding Federation. Now, what was interesting though is the training and diet info. Was pure gold in my opinion because McMahon have the world's leading experts working on it including employing.
[00:28:40] Dr. Mauro Di Pasquale. Dr. Squat Fred Hatfield, etc. Etc. The actual supplements really didn't do much again like cybertronics. If memory serves I think of there was it was an old kg powder amino acid pills awaking powder, maybe creatine. I don't know if it was. [00:29:00] If creatine ahead quite hit yet, the only thing in the little supplement part of a kit that was worth it was they had an aromatherapy bag?
[00:29:11] Okay that came with it and not unlike smelling salts. You sniffed it before you lifted and it really did seem to help lift heavier. Now that isn't some unproven concept there's a lot. Of study showing aromatherapy has really big benefits. And that's something that I think is underserved when we talk about supplements, you know mint leaves I've seen research on that peppermint right pepper, you know, it's you know, what's it's not like it costs a lot.
[00:29:48] So, you know, I check it out generally speaking to your point car single ingredient product in capsules. Even powders if they haven't been opened in others no [00:30:00] oxidation. They tend to retain their potency very well. It's not like, you know on the expiration date of Gaba or I met a dream that they magically transform into another compound.
[00:30:14] Otherwise, you know, I keep what you have for posterity, you know that certainly took me down memory lane and certain people. Are willing to pay top dollar for old-school supplements, you know, especially in unopened one. So, you know, you know what I got out of that list what back in the 90s AST research was a dominant player in the supplement industry today, they're not and that means something.
[00:30:41] When you think about it, they really were never innovators. They were really made the big money on Ephedra and pro hormones when those went away. Yeah, they had nothing to bounce back to him. That's exactly what's going to say when those went away. They were like they were [00:31:00] one-trick Pony. Where is AST research today then nowhere and they were not a good company to do business.
[00:31:05] But no, I would Echo that comment. So I bought it I bought a bottle of 19 Nor one of the one of the pro hormones. It was 19 Nor androstenedione. I bought the androstenedione. I bought a bunch of different pro hormones from them and I bought them directly from them on their website. No. No, I take that back.
[00:31:30] I bought them in a vitamin shop or someplace GNC and when I got. Home, I noticed that the when you pinch the capsules the difference between one capsule to another was so dramatic. Some will packed full and some when you pinch them literally that they collapsed in your fingers. So. I brought them to my local pharmacist.
[00:31:55] And I said you have a milligram scale. Yes, and I said would you mind I'm going to give you a bottle of these would [00:32:00] you just take a twenty of them randomly out of here and weigh them for me and he did and he said to me supplements have an acceptable range of like 5% or 10% of goatee said of the purported milligrams in the.
[00:32:20] And the capsule they can be off either higher or lower. He said but these some of these they're supposed to be 250 milligram capsules and is literally only like 50 milligrams in here. And so I contacted AST research back. I contacted them first I emailed them. And they sent me back an email and said they'd give me a coupon to get Replacements on their website.
[00:32:47] Well the coupon that they were going to give me I was gonna have to. Hi The Replacements on their website and it was still going to be more expensive than if I bought it in my local store. What I wanted was for them to take these bottles back and send [00:33:00] me bottles that were accurately filled capsules.
[00:33:03] That's all I wanted. They wouldn't do it. So then I called up one day and I got some woman in customer service and I told her my story. I was very polite I said, you know, I had a pharmacist way these some of these are literally almost empty. I'd like to send these back she goes where you buy them and I told her what store I bought him out.
[00:33:21] I forget it was some supplement store here in Louisville. She said bring them back to them and ask for your money back. I said I already tried that they told me to contact you since you're the manufacturer and this is a manufacturing issue. And all you've offered to do is give me a coupon so that I can go to your website and buy them at the suggested retail price with this discount.
[00:33:47] I'm going to get you know, and why would I want to buy and the other thing is I got snookered once by poor Manufacturing. Why would I want to spend more money on that? And so she gave me [00:34:00] no help she offered no help and so that day was the day that I decided never ever never ever to buy AST research products again and everybody I've ever come across when they ask me about AST.
[00:34:13] I've told him this story. So I'm sure that the $20 that they save by not taking the bottles back from me and replacing them his literally cost them thousands and thousands of dollars because of. Big mouth on this show about them. Well, I have a similar experience, you know, Paul De leeuw if he still owns the company.
[00:34:32] I called out there and apparently was talking a little too, you know informed. For them whether they actually they accuse me of working for Eis, which if you understand he is an AST research. I've been told anyway almost literally across the street from each other and Golden Colorado. I don't know if that's still the case.
[00:34:56] But you know, it's a good example of a company that went [00:35:00] bad real bad. Yeah treated me poorly too. Yeah, and you know what? There's no excuse. I mean if you're using a hand. Capsule filler there's no excuse for want to be packed filled and want to be like literally almost empty. There's no excuse for that.
[00:35:18] You can use a capital quick and do it better. That's what I'm saying. I mean I've used cap-em-quick for certain things that I've made it home and I've always gotten them all filled. No problem. Yeah AST research they gone and there's a reason for that. We're gonna take a quick commercial break. I mean, I don't mean that literally gone.
[00:35:34] I know they're still in business, but who pays attention to them anymore. We're going to take a quick commercial break when we come back. A question from Andrew Davidson stay tuned.
[00:35:45] Welcome back to Andrew Andrew Davidson says I'm a mid-level manager at a Fortune 500 m in a Fortune 500 employees. Free time is tight. But I love getting workouts when I can what should I know [00:36:00] about short workouts? Well, the first thing you should know if you know short workouts are a blessing not a curse.
[00:36:07] So by having let's call it 30 minutes to train it forces you to do a couple of things one. You need to choose big basic movements at work, right multiple muscle groups. Number two. You need to cram as much work you can into those. And then finally you recover quicker from short workouts and you begin to appreciate the meaning and the importance of intensity versus volume and frequency.
[00:36:37] So, you know with respect to number one choosing big lifts that work multiple muscle groups real strength is predicated on being able to contract multiple muscle groups simultaneously the more you practice that skill. The stronger you get right if it's really the best way to train regardless [00:37:00] of your goal or how much time you've got because in the real world nobody isolates their biceps or any one muscle group to let's say pick up a bag of groceries.
[00:37:10] It's always multiple muffin. With respect to number two cramming as much work into you know, given unit of time. That is the literal trigger. Thank you Charles Stanley for muscle growth, you know, keep upping that number and you get bigger and stronger faster versus virtually any other Training Method.
[00:37:32] The problem is most people end up having 3 hour workout. With very low intensity. So it's no surprise. They don't grow and then finally you get to number 3 recovering faster from short versus long workouts by its very nature is a short word abbreviated work. Facilitate better and faster recovery and it's no accident that if you're [00:38:00] working really hard 30 minutes is well about all anyone can take.
[00:38:05] Okay quite a bit shorter if you really push it now, this is the same Dynamic at play with sprinters. Okay. Think about this their event doesn't last very long because nobody can Sprint for a while. They do instead they do a lot of intense work. It's a very short time period consequently the build big powerful and prominent muscles which is quite unlike their emaciated cousins right marathoners.
[00:38:35] So in short these abbreviated workouts for you are pure gold not just for you, but for almost everyone you can do you do end you end up doing a much higher quality of work you recover faster from that. And you can train more frequently, you know, everybody should have it so good that I've always [00:39:00] said if you really want to overhaul your training and you need something new and you need to get growing again.
[00:39:06] Keep your workouts to 30 minutes and Watch What Happens? It's really it's amazing if you're training three days a week or four days a week heavy now. keep workouts for 30 minutes and watch what happen well and. I'll give you another tip. If you're going to do several short workout today do them before you eat and watch how lean you get at the same time because there was a study done on just 10 minutes of brief intensive cardio proceeding every single meal that a person had I think it was three meals a day and another group had the same three meals a day.
[00:39:50] And the group that did 10 minutes of intense cardio tent just 10 minutes before each of the meals [00:40:00] got shredded. Yep. I'm teaching that less amount of my son whenever we. He knows which we always train before we eat and so he's starting to learn that lesson. It's like fertilizing along and then seething it.
[00:40:23] You know only after you've done that you water it in the magic happens, right? Really, this is really this is an evolutionary imprint if you if you look at dr. Milind Watve’s book of doves diplomats and diabetes explains why you activating your metabolism with strenuous exercise before eating causes the food to do different things for you than just sitting around and eating right?
[00:40:48] It's because. For millions of years we had to go and work to find food before we ate it and so from an evolutionary perspective. We were rewarded [00:41:00] by upregulation of the important things when we ate after we stressed and strained and risked and so on and so forth hunt eat sleep. There you go. There it is.
[00:41:14] Larry Rinaldi says what's your opinion of Westside? I'm toying with the idea but need to understand it better. Dude. What do you need to know? There are more thousand-pound squatters in Columbus, Ohio at Westside barbell than anywhere else in the world. Yeah the tells you think about that for a second.
[00:41:32] There are more guys that can squat a. And living in and around and training at Westside and it's been that way for decades now than anywhere else in the world and here in Latvia in Russia. I don't care. There are more guys that can squat a thousand pounds or more living in Columbus Ohio training at Westside than anywhere else in the world.
[00:41:53] Yep. Think about that. Everybody's got the same drugs everybody eating the same [00:42:00] Foods. It's the training that drives that success. So at one time I was a real student of Westside and I found it to be on the one hand very productive way to train but also vexing and some ways so, you know, I'm not sure what's going on there today.
[00:42:19] I ordered the VHS video tapes way back when and in the book, but I can speak at least two what the fundamentals are at least as I understood them west side for me was phenomenal for spurts. Progress and sometimes though I ran to the problems that I couldn't train around. But here's what I mean.
[00:42:40] The system is predicated on to Max effort days heavy days per week and to speed days. Okay, speed days pretty straightforward. You just take half of your one rep max on Save the bench press and do eight to ten sets of three reps moving. It is fast as possible. You rest 30 to [00:43:00] 60 seconds between sets bands and change are.
[00:43:04] In to in cleat increase explosive strength and also to change the strength curve The Squat and deadlift is the similar story on speed day. The loading there though is 10 to 12 sets of two of two repetitions versus three on the bench similar rest periods. That's the core of speed day. I never had a problem with that always.
[00:43:28] Look forward to it Max effort day. Involves selecting a variation of one of the classical barbell lift that's clutter deadlifts and working up the say to a Max of 1 to 3 reps in the case of the bench. Press would say you would use one of the lift will be a floor. And Max effort list are rotated every week the key to making progress with Westside is identifying which Max effort lifts [00:44:00] build your strength and which lifts are more of a test of your strength giving you a more accurate prediction right of your one rep max in the classical.
[00:44:12] Learning which movements are Builders and Witcher testers takes time and it's different for everyone there. There is no Universal prescription. What Lewis does have is a list of God. I think at one point he had a hundred different types of Max effort lifts with different stances different bars bands chain far away exception.
[00:44:34] I will also say this I had an issue with being. The recover from these two heavy workouts of the to speed days every week the and it depends to how much supplemental and accessory work you go on to perform but that kind of volume can really take its toll if that quite Chico but it's certainly not heavy duty.
[00:45:00] [00:45:00] I did much better training twice a week and that was even more so true as I got older, you know one heavy and one light or speed day. Be aware that the ends if you're going to use them they have take quite a toll on the body. If you've never trained with them before they can really hit you hard the soreness of the aching, etc.
[00:45:23] Etc. And therefore I recommend and I'm pretty sure he recommends now, you know no more than three weeks of band work overall though. I'm balance. Louie Simmons is an absolute genius. This man who didn't graduate high school? Single-handedly took American powerlifting and put his members on the map as the strongest group of individuals Bar None [00:46:00] anywhere in the world.
[00:46:01] How did he do it? He Blended a lot of the Russian research with the original website barbell movement, which was in Culver City, California. If memory serves he took something from that box squats for example, and other modern elements of strength training now, here's the great years of thing about Lewis sentence.
[00:46:23] He could have kept all of that a club secret but to his credit he freely. Information about what he has learned to anyone that will ask him. You know, I will say this to summarize a further education in the west side method of conjugate periodization that Lewis Simmons has put together will only make you a much better lifter and strength athlete you will never walk away, you know saying you [00:47:00] wasted your time.
[00:47:01] You absolutely will waste time and money not learning it. So I want to say this about Lewis Simmons. his greatest skill set. is being able to watch the body in motion and understand what muscles are responsible for every millimeter of movement. You know, let's not forget. He is the guy. Who gave us some signature movements that the you know, what is now known as the landmine 360s those all came from Westside barbell reverse hyper reverse the reverse hyper machine that was him.
[00:47:41] He looks at the body and he understands in order to and he also from a Kinesiology standpoint. He breaks the movements down. Like I remember he was one of my first interviews back in. 5 I don't have you I don't have it because it sounded horrible this before. I had any [00:48:00] good technology. I had a record he couldn't do the show live on a Saturday.
[00:48:04] So I had to record him at my house. There was a buzzing noise in the background that sounded like he was talking to me from Mars. I probably could find it but he broke down the squat into like three separate distinct movements. The first one is letting you but come out. No the hinge it was just brilliant.
[00:48:27] And so what he does is first he breaks the movement up into the pieces that make it up and then he looks at ways to strengthen each portion of the movement independent of the others because then when you put it all together, you've got a really strong Squad so skill set has allowed him to be able to effectively train not just powerlifters but sprinters tracking.
[00:48:50] Yes. Yes. The guy is a master of kinesiology. And he understands how to progressively [00:49:00] overload each portion of a movement so that when you reassemble it and do it all at once. Bam, it all comes together guy's brilliant. He really is and I he still trains from what I understand to. Oh, yeah.
[00:49:13] Yeah, you know before it's all over if I could train with Lewis him and that's on my bucket list. Well reach out to coach Wade, he'll take you up there. Wake up. Wake up Wade goes up there all the time. Wade is good friends with him. So that's fantastic. Thank you for I wouldn't have thought of it.
[00:49:29] Yeah, we're just told Wade. I want to plan a trip with you and me. I want to meet you at Westside barbell. I want you to introduce me to Louie and I want to see what the gym is. Like you can you know, you could drive, you know, Northern Ohio is straight across from New York or New Jersey or Pennsylvania.
[00:49:46] I mean, it's just a few hour ride you get into Northern, Ohio you drive south and your for our and once you get it? Ohio let's say take you like I can go from Cleveland, Ohio to [00:50:00] Erie Pennsylvania and in two hours and under two hours. I gotta make that happen. Yeah, so you drive you drive to Northern Ohio than you drive south to Columbus and you're there.
[00:50:08] You can be there in an afternoon. You leave early in the morning could be there in the afternoon. Wow, and then and then Wade he goes up there. I think from time to time if you work it out with him. You can meet him up there and he'll introduce you to Louie. Wow. Dude, make that happen in 2019 make it happen.
[00:50:26] Yeah, absolutely. I we're going to take a quick commercial break when we come back. We have the blueprint tip of the day stay tuned.
[00:50:36] Welcome back. To the blueprint tip of the day. What is it coach? Tip of the day is a bad workout is not the end of the world. Now. I reference that yesterday's training session for me wasn't the best and it's not that I missed anything. It's just that I played it conservative [00:51:00] with respect to something.
[00:51:01] I was feeling in mind. Now I probably could have completed the last step that I ended up skipping. But sometimes discretion is the better part of valor. Unfortunately. I didn't have that normal, you know. Hi that I have coming out of the gym. But if you think about it lifting teaches a lot of really good right life lessons not the least of which is it'll make you value hard work really hard work, but like life itself.
[00:51:35] They're going to be good days are going to be bad. And even with the best laid plans, I calculate everything but my training diet and rest even with all that you will have really bad days missed lifts injuries and hitting the proverbial brick wall. All of those are guaranteed provided you stay in this [00:52:00] game long enough yet.
[00:52:01] There is something to be learned from all of it. And if you pay real close attention, it'll make you not just a better lifter, but a better person so over a year ago now I tore my labrum. Calls me to rethink what I could do and that something was to start box squatting again, after 15 years of not having a bar on my back because of injuries.
[00:52:26] So I went on offense there and I am now just a stone's throw from my goal right of box warning 500 pounds not a world record, but for a 48 year old guy, you know, that's not too shabby. It's not likely I would be in this position. Today Beau had I not had that injury right? Because if you think about it, I couldn't work upper body.
[00:52:52] You know now I know the only thing I could work with lower body and speaking of that. I'm now officially [00:53:00] stronger of my upper body lift than before the injury. So, you know a lot of that is because I had time. All right time to think about new and more effective training strategies to use once I heal now and in this process to mind, I'll never forget this.
[00:53:18] It's great story when I was younger. There was an occasion where I missed every attempt I made in the squat and it wasn't even close. I got smashed squashed like a bug every time. I didn't leave though. Where am I fought and like ask myself? What did I do wrong? What was I doing? But seeing that I was dejected and older lifter took me aside, and he explained to me.
[00:53:50] He asked me a few questions for us, but he explained it. I couldn't train heavy every workout and that led to a discussion of the various [00:54:00] types of periodization and a really deep dive into the subject of my part by the time I was done reading. Practice squat for the Hatfield’s power of scientific approach.
[00:54:14] I was armed with multiple new strategies to periodized by training and that opened up a whole new world of progress for me. Now. Think about the power of that example for a second. I was beaten down I was dejected, but I was still there have I gotten frustrated and just left. That old man would have never approached me with answers that I desperately needed at that point in my life to take it to the next level.
[00:54:47] So there is value in every workout even bad ones, you know, even if you don't discover the solution to your. You will have banked another workout for muscle something called muscle [00:55:00] maturity. It takes decades under the iron but muscle maturity refers to the dense hard and separated look that muscle take on after they've seen Decades of intense effort.
[00:55:14] You don't have that look in your 20s. You might have it in your mid-30s, but it takes time you might miss some lifts, but all lift. Build muscle maturity try to remember that phrase you might miss some lift, but all lifts build muscle maturity. There are no bad workouts. Every workout is better than none.
[00:55:37] And if you're as committed to progress as I am bad workouts will only further your desire to understand better understand your training understand your diet understand your rest and maybe most importantly. Understand yourself so looked at in that fashion. [00:56:00] There are no bad workouts. They're simply another step in your journey with physical culture.
[00:56:09] I want to add something to this. It's something I've actually thought about a lot but have never discussed it openly. so first of all. We know that you can build. Also without going to failure we know that dr. James Krieger was on my show just recently reiterating this that you know, you can stop two or three reps before failure and still create new muscle hypertrophy, and we also know that.
[00:56:43] Training to failure is not the way necessarily to get to strength right powerlifters. They'll do one single lift four five times. They don't beat themselves into the ground to increase strength. I asked Brad Schoenfeld this question once and he told me the answer was [00:57:00] no and I'll explain and I love Brad is super smart and I respect everything he says but even though he said no, I still stayed in the back of my mind with this idea.
[00:57:11] So let me lay it. For you, we know that all fatigue. occurs in the brain. So when you go to failure your brain is failing more so than your peripheral muscles now people going to say no that's not true. But I say to you. Okay, I've seen several different studies on video lab work on video. They have this magnet.
[00:57:41] It looks like a Halo. And they'll have somebody do leg extensions to failure to where they can't do any more leg extensions. And then immediately upon failing they put this magnet over their head and it blocks the inhibitory mechanism in the brain that designed to protect the body from [00:58:00] hurting itself and they late comes up like there's no wait there.
[00:58:03] They just start rapping again. It's like wait a minute. I don't get it. I just failed. But because you are in your you're interrupting this thing that's going on in my brain. All of a sudden my muscles are able to wrap again. So that means that all fatigue. Occurs in the brain first, and I asked Brad Schoenfeld once I said, do you think there's a greater?
[00:58:33] Muscular adaptation. And Associated hypertrophy that occurs when you train in your already fatigued so for instance. Yesterday I was fresh. I came off of a day off I went in and I handled the heaviest weights for the most reps today. I was fatigued and I couldn't handle the heaviest weight. So I backed it down 20% and I didn't [00:59:00] go to failure.
[00:59:01] But because I was fatigued those sets and Reps felt as hard to my brain as yesterday's workout. So if one believes that the muscle fatigue is what triggers. The super compensation and adaptation then I won't get much out of today's workout because I didn't have the gas to push my muscles to the degree that I did yesterday.
[00:59:29] But if one subscribes to the possibility that the fatigue starts in the brain and all fatigue is in the brain even going to failure than me going to failure today with 20% less weight. Is probably going to spark just as much? No muscular adaptation. Hypertrophy is yesterday's workout did then one needs to ask themselves if training while fatigued is actually a faster way to build muscle now.
[00:59:59] I know there's a [01:00:00] lot of brilliant people out there. Like Brad Schoenfeld Brett Contreras. Dr. James Krieger even guys like the muscle PhD. Why can't I think of a Jacob Wilson Lonnie Lowery. These guys are brilliant all. Do is study this stuff but I would ask them to think about this for a second that the Cascade that I built up my argument on that all fatigue starts in the brain and this has been shown in laboratory studies where they've used this magnetic device.
[01:00:32] It looks like a Halo and they let guys do a set of something to failure and literally like as soon as they failed they don't let them rest. They go keep rapping and they put this thing over the head and boom there leg starts coming up again like it was. Like they were not fatigue. Then that means that neural muscular failure happens in the brain fatigue happens to the brain.
[01:00:53] Well, if taking your muscles to failure elicits the greatest response, then that means training the second day [01:01:00] and third day that same muscle group is going to actually give you more muscle growth because you already. Yeah, that's a very interesting Theory and I think it's well put and I would totally Echo the comments of all 40.
[01:01:17] Starts or resides in the brain. I was just having this discussion yesterday, I think cardio but I do it because I know I need to so I run on the treadmill at a certain speed for a certain number of minutes. It is entirely mental because if I can take my mind off the clock instead of watching it. I can achieve my goal with ease.
[01:01:43] However, if I've got one eye on the clock all the time and it's tag, you know going by with seeing lease. Whoa often times. I won't hit my. So Kirkland is listening. Yeah, [01:02:00] he says let's see. Hold on. I gotta go. See what wave pattern. Do you think that is I could probably try it out with a new Isis unit that I got the magnetic device.
[01:02:11] I don't know Kirk I'm gonna have to I'm actually gonna have to ask some people who do this kind of work in the lab. It must involve the Golgi tendon threshold and know it's there's an area of the brain. Responsible for. muscular exertion for all I know could be the substantia nigra. That's also responsible for the development of Parkinson's disease.
[01:02:34] I don't know but I've seen I actually watched a documentary once where they were talking about the they were talking about the that that there are now Actuarial. Databases that could determine your lifespan by how fast you walk. Wow, right and so they were like, you know, they get like this guy within the documentary he was there [01:03:00] watching people walking in a city.
[01:03:01] Maybe it was New York and they're like see this guy here. He's like he look how fast he's going. He's got a fast clip now the his another guy. He's kind of like just sauntering along then there's this other woman and she's literally like looks like she's dragging her like he goes. Yeah. She's not in good shape.
[01:03:15] She doesn't have a good prognosis from. We've learned about gait speed and pace of walking and then later on they went into the gym and they literally did this excess this thing. They had a guy do a one legged leg extension with his right leg and he went to complete failure and they counted the Reps and then he then he came back two days.
[01:03:38] Later. What three days later and they put them on it again and this time he did the same thing with one leg. But now this time they had this magnetic device and they had it ready wasn't turned on. The guy was holding it over his head. He goes go ahead and he actually did like one more rep than he did the first time but [01:04:00] he was he that was it like it was not a complete rep and like as the rep was failing the guy turn the magnet on his leg shot straight out.
[01:04:08] And then he can then he lowered his leg and he did another rep and he was looking at the guy going am I gonna hurt myself and he goes no, no just keep going and he did like six more reps after failure because of this because they blocked this area of the brain that is responsible for telling the body of oh, you really shouldn't do any more than that and that is perceived exertion, which is fatigue which it when you know when you get to that point of perceived exertion when your.
[01:04:37] The exertion leads you to exhaustion you fail in a movement. But that happens in the brain the muscle in the leg or the arm or the pack or the shoulder has a lot more to do if it was allowed to yeah. I can remember reading stories about Russian athletes that were hypnotized. To you [01:05:00] know, exceed whatever threshold existed that they fought in their mind and they have them perform these exercises and they went so far above and beyond what they had done previously.
[01:05:11] They had to stop it because at least we're getting hurt. So there's no question in my mind of a mechanism exists. Hopefully that can be manipulated that we can allow you to push beyond what your mental limits are. You know, the Navy Seals have figured this out. When you think you're done. You're only about forty percent done.
[01:05:37] You've got another 60 percent. Yeah. Interesting, very interesting stuff. Very interesting. Yeah. I have to find out what this magnetic device is. I've actually mentioned it in an interview once with someone on the show may have been James Krieger and he said the name of it, but I didn't pay attention to it.
[01:05:58] So now I have to go back and find out [01:06:00] what it is. Well, yeah it is. It's a really interesting thing. Yeah, yeah because I like I go into that I went in today and I trained fatigued and most people would say. Yeah, but why even go because you're not able to push his hard but if my goal is neural muscular adaptation, my body's going wow.
[01:06:19] This guy really needs to up regulate a lot of stuff because he did this two days in a row. We need to be prepared for this next. So very logical right thing based on the body's priority of survival. Yep. There you go. Interesting dialogue. Okay. Listen. Thanks so much for listening everybody rob.
[01:06:39] Thank you for all the hard work you do and we'll see you next Tuesday, okay. Great, and we'll see everybody tomorrow with more superhuman radio. Hope you can tune in live. If not, there's always the podcast share it around. Tell your friends about it. Thank [01:07:00] you.
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