welcome back to the time you want to mention does our next speaker has been
involved in the air pharmaceutical industry for many years
uh... he's attempted to better the nation's health uh... through the use of
pharmaceuticals however are when he began to improves own life
to ob gyn exercise he began to see an in congruence between were used in the
pharmaceutical industry and away using his own life so when he saw an
opportunity to partner with the fish in exercise in austin texas seize that
opportunity and now he's been very successful ineffective
ever since please open the stage keepers
but so does this let's say and
ladies acted
this one to say that uh... how excited i am to be here speaking with you guys and
uh... just when i think anthony and
uh... ernment
for put this on
good stuff here
go into a little bit uh... deluded deeper of why i can stand here in front
of you and speakers said is an expert on physical culture
it's been a long long learning experience
just it quickly died in two to my youth about uh...
twelve years old i'm really going to dictate myself here but at about twelve
years old i had a number of things happen
in close proximity to one another one of those words
meeting arnold schwarzenegger and uh... yet edit opening at sporting goods store
this was in nineteen seventy five
uh... right about the time of the seventy-five olympia
also at that time pumping iron affinity any of you have ever seen that
documentary that was just about to roll out
also if you can remember at that time also um...
seventy six olympics are gearing up in as a young kid i was really following
uh... bruce jenner
at that time
in the first rocky movie came out
so all these things kinda came together to a kid who is
just getting into uh...
uh... playing football in central texas which is huge it's it's a religion in
central texas
i was also involved in martial arts
and a track and field
and i was lucky enough to be surrounded by coaches who were forward-thinking
enough
to show me to teach me that one i could better
myself
through physical training through training for these different events
and not just rely on any kind of
any kind of uh...
inherited talent that i might have had
which was also a ltd
because that continued on
in the physical cauldron in the pursuit of working out to better myself so i
could compete on a higher level knowing all the time
that my
that uh... the talents i came into this world rather limited
so i trained myself to be better
but anyway there's three things done meeting arnold
face-to-face
and i can save it at that time he was
indeed enormous human being enormous and as a twelve-year-old kid i was just
star-struck
but also at the same time i remember following bruce jenner and thinking
act as a phenomenal athlete of his did does not look anything like arnold so
what what's going on here
obviously
obviously we train for two different things
we train for aesthetic purposes
hypertrophy
we also train
to better ourselves in in an athletic environment
and australia pieces together as a twelve-year-old kid and that's what
started my my path
the physical culture i knew there had to be
there had to be something there on top of genetics
obviously certain people are adhered genetically towards hypertrophy in in
towards
aesthetic
there are also people who argue genetically towards an expression of
this in a more athletic ralph
and there's a whole lot of people
probably everyone in this room including myself is somewhere in the middle
what gets neglected normally when we talk about physical court culture of
these people in the middle
most everything you read is geared towards a high-end athletes
so then it's up to you to try to figure out
if the high-end athlete is doing this what do i do
i don't have that time i don't have time to spin
four five six hours a day on the track in the gym i just don't have time to do
that
so what it what am i to do and what generally happens is what i see
happening is
people try
is best they can number one
e-ticket emulate at its best they can while they're working while they're
going to school
it will happen if he can't be sustained for a while you can do that
so what generally happens is after that people just
drop off the face of it if that's what it takes for me to be athletic that's
what it takes for me to be healthy
and i can't do it i don't need it might have find some of the pursuit of this
let it go
but i'm here to tell you that that's not true you can
you can't do quite quite a bit even though you're not a professional athlete
even though you cannot put that time
rededicate that time
into that person
went to drop you are just a second is kind of the
thirty thousand foot view of what i turn physical culture
everybody needs a roadmap in everybody's roadmap is going to be a little bit
different
that everybody's roadmap the template is gonna look the same
the trick is
finding your place on that map
to find your place or where you are now
it where you want to be
and then
plan a route that had to get for me to be
and that's what we're gonna talk a little bit today how to do that denied
they had a right but that the other hand or you can start
we start with a road map
this is what that road map looks like
real quick
first thing we want to look at his health
as opposed to performance
and all split performance up into
aesthetics
and sporting performance because there's a few totally different
two totally different directions
whenever we start whatever we start our training program
health and i'll get into one-eyed
one-eyed term health because that's why drinking
health winds up looking like this once we start training
obviously our health care was up
then we get a gray area
right around in here
that gray area continues
on over to another area here and i'll explain these points in just a bit
manicurist thing happens
as we go along as we continue to train as we continue to increase intensity as
we continue to increase the time
they were doing this
as we start ramping up wrapping up ramping up a curious thing happens
to wear eventually
health
takes a big time plunge
first just uh...
but on top of that
well i'll call performance
it's going to be up to you to determine what performances whether we're looking
for aesthetics
or where they were looking for supporting performance
and like i say that you aren't necessarily the same
as we begin the training
our performance obviously
if we do it right
it's gonna follow it through directory that looks like that yes
my health is increased my performances also increased
i'm putting on more muscle mass
in a case of uh...
a nine e three o client that i had
that means she can get out of in and out of her car without hell
nothing she can even driver freaking car to the club
that means you can follow ended up in operated hit
so all of this
this whole chart here is going to be determined upon you
it's gonna be in equals one
all of this year
for born into this world with certain genetic gifts
and limitations as well
the key is to take those gifts
in limitations
and do the best you can with them
so that you can been project the phenotype
onto the environment
that is the best they can be
so i don't necessary compare myself to you
or a few thirteen to you
i compare myself to me the best if i can be
i can look to other people that have the same general
genetic predispositions as i do
is it that you could give me an idea of where i can go but i can't compete
against them in that way
so that's the first
mindset thing that you have to get in here
this is an internal
in internal challenge it's also what makes it a lifelong pursuit
that's why i couldn't have done this for
or god now
thirty-five something years
and still everytime i go into the gym everytime i try to wait i can be jacked
about it
okay because i'm looking at it from a different point of view
the workout itself is not an
and instrument means to an end
really i'm pretty much tapped out as far as what i might be physically
in fact right now i'm probably doing what i can to hang on
but that doesn't matter ideas a lot more out of the workout mentally
spiritually
then just
chasing numbers
will get into that little bit
so performance
as i go along here
my health
and now the find that here in a minute
is gonna cut into extended in a gray area here
an unknown area
we know we can maximize health performance
pretty quick
without a whole lot of time spent in the gym on the track
but i can continue this performance curve in this performance for a chronic
creek reprieve i'm getting better and getting more muscular better performance
better athletic performance an inner comes a point
out here i'll call c
with the competitive athletes lives
the competitive athletes
lives in this area out here
ald cartography rhys
the old world
whenever they mapped
the end of the known world
if that heads at the border that matt they put there be dragons
because they didn't know what was out there you know what life what way out
there
right here guys rb dragons
we don't know
i know i continue up like a ferrari
you can be a high n
well oiled machine come competition time
but noticed at that point
when someone is competing
their health is down here in this day trader crumble
you can stay
in this town for a long
no matter what kind of competitive athlete you are
even bodybuilders out here
you can't state competition level for long
something's gonna crack
something's gonna fly part
some peace park is gonna
is gonna come apart i can tell you from personal experience
having been a competitive athletes
my weekly wasn't a studio an nco_
that's what put me back over here
did it happen is gonna happen if your competitive athletes so training like a
competitive athletes
is not where we need to go
to performance would come out over here
for the competitive athletes
as long as he wants to compete let's hope it stays right here
but eventually sums gonna fly apartments a sin a si elearning ceo
and then that was down as well
this to find a couple terms here real quick health
with itself
and what his health
as it relates to performance
which is even more interesting question 'cause he's things are
inner ladies like this
when we talk about health
when i'm talking about health we have internally external
indicators of health
an internal indicator would be things like uh...
inflammatory markers
triglycerides
blood pressure
things of this nature
we know is retrain readers might he's entrainment start training them
all these indicators
for leveling out
internally there much healthier
much healthier
organs sites
organ function even
become much better
all of these indicators go right along with ur performance
in again
think at this chart
is an astrological chart of sorts astra lodge
astrological charts
and only if you were here but here we go
the template for an astrological chart is the same across the board
what's different about it is when you were born where you were born and all
these things that so they could still be in
this is going to get filled in in the same way
when you come in with you
genetic profile
so this isn't an equal sworn chart
indeed different for everybody
the same template will work for everybody
so as we go along
this performance
tracks with health
to a certain point
then we carried it into a gray area
this gray area
now we want to look at
the performance curve here
and we want to say well
how do i define performance aesthetics
athletic endeavors
as that goes up might health
really doesn't improve
if you talk to coaches our people more on the fitness and a things
they will tell you that that that a healthy person
what is the definition of health and fitness
the most basic definition is
that person's ability to perform a task
dependent upon you
that task might be
withstanding a fall for an older person
for a younger fit person a task might be
how much power cannot produce instantaneously or hope how much power
i can produce
over a long period of time
if we want to get into kind of across that definition of it
it would be
who can move the most load the for this in the shortest period of time it will
define load
distance
in time
whoever can do that
and i would also add
per pound of body weight
ratio at out that way
i can say is the most fit person
the question then becomes
that person is most fit that is the most healthy
that way i don't know
because what it takes to be able to move that load
a certain distance disorders a certain short period of time
may have affected him internally
now his biomarkers for inflammation maybe through the roof
now this cortisol levels maybe through the roof
all of these negatively affect health so can we say he's actually the healthiest
person
i don't know
maybe he's genetically gifted he can withstand that kind of work load
can continue to go right along
maybe he can
maybe he's a ticking time bomb
yet if you move the large load
uh... far distance in a very short period of time that he set himself up
some for a crash here pretty quick
so all of these things have to be in one
determined
between each of the each of you out here everybody doing this has to find
their place on the skirt
first question is where do i want to resign
i'll use myself as an example
where i want to reside is i want to push the envelope
and be right here
i know because five i've looked at my blood markers
basic things like blood pressure
dot_ max things like this
i can say that internally i'm pretty healthy
another over here or i once was
performance wise
but you know why i'm not in danger of blowing out in a c l_ over here either
right here and doing pretty good this is where i want to reside
now the question becomes
how much time for weakness to take them to stay there
i work at it jim
so i've got the time
to put into it
when i'm gonna tell you is this
as we go along here
the time requirement
increases exponentially
the time it takes for me to get this point
pretty much across the board
doesn't take much at all
doctor thirty minutes a week
if you have the right tools
and i'm getting to tools and as a second if you have the right tools
we're not talking long at all to get here
at some point in my life
i may very well when we shift over here because i don't have the time
that time pay off the return on investment in time to meet at some point
this may not be worth it to put in that kind of time in the tracking in the gym
right now it is right now it's cool you know it's a good it's a hobby of mine i
enjoy that all my put in in time
at some point
and they wanted refer right back here into this phase out to be as healthy as
i can be
and have a little bit of performance
at that time requirement
maybe the overriding factor what i'm looking for
and there have been periods of my life shorter periods of time right happen in
this
in the corporate world
projects come up
i don't have much time to devote bynoe in my mind
amanda have to drift back over here but since i've got this whole template in my
head
and nowhere and that i know where i want to get back to you now have a road map i
know how to get back there
so let's talk about
let's talk about pheno types the phenotypic or expression row quick let's
talk about physical culture what does all this mean
so you come into this world you're born
like this it was certain genetic traits certain
certain markers
certain sprints certain weaknesses
the key is
and the definition of physical culture
is to take that claim
that genetic lucky been given
optimize the output
as it seemed on the environment
that's your phenotype
the hordes activist physical culture is to optimize that phenotype
as it's played against the environment
that's the whole goal
it's an individual bill
if in if you are
or aspiring athletes
right this is where you don't want to be
come competition time this is where you want to be
if you're somebody
say i i i kind of so joke around and say on the trainer to austin's lawyers
idiot journey community
because these guys in gals
they don't have the luxury of this
prepared type a personality she want to be is healthy and as fit as they can be
with a small investment of time
they're mostly hanging out right here
but they know that
and because they train them in because we talk about this kind of stuff they
know that they can cover around here
and if they ever wanted to
turn up the intensity a little bit
try to push the envelope yeah we can get you there
no problem at all second definitely gets you there
a method will be more time
and we can meet you right over here
either
by saying that
juggling guerrillas or bike a negative
got a picture of what uh...
when i'm talking about here
so it's going to keep this in your mind because this is going to be the backdrop
everything i'm gonna talk about this if you're a map
talk about the resources we need
big resources
technique
tools
in the big one the overriding wants to nasa d
this talk about this one first
and all these are interrelated
talk about and that's the first
i would love to stand up here and tell you guys that
the pursuit of art opulent physical culture is is easy
i can say is not
it's is definitely not
it is tough it's hard work
it takes a certain
dog in this
determination
stay with it miss
ever how you wanted to find that
back there at that low
time investment
that time you put into still for court
it's hard stuff is no easy way around it
i could make a lot of money by coming up with the new gimmick it saying you know
this is indeed the easy way to do that and if i can see that every week come
about
it doesn't happen it never happens
this is the date you right here
because without this
it doesn't matter what you have here
and i can say
that if someone comes to me with with this
it doesn't matter what we have here i can turn in i can turn in a big damn
good athlete
or someone with good aesthetics
but this is the money breaker right here
yet have tenacity yet have dog in this
you get a have a desire
to do this it's not easy
smude easy at all
techni controls
so as you go along any kind of look on the internet you read magazines you
uh...
you look at the different protocols
the people champion
all these different protocols
i will call techniques
the thing about techniques is
they all work
for some people some of the time
for the guy
he develops a certain technique obviously it works for him he came up
with it
it works well for him
will it work for a well for you
i don't know
you're not him
you don't have the same genetic makeup
you're not plane against the same environment that he's playing it
you don't have the same
hormonal millie
but he does
where she does
all these things
all of these things must be taken into account
so to say that one program one technique one way of doing things uh...
bill stars fight by five technique fantastic program will work for everyone
now
will work for a lot of people we have pretty much it's a great place to start
psychological sectors and asked us to go to things by by five
and is extra weight on the bar along
feast all been used all
and we'll talk about something else
but you cannot latch onto a technique
and think that it's going to be the golden bullet because it won't be
it's not going to be
four u unless you dispute extremely lucky
hero craps first-time albarn you happen to land on the right technique that
works for you
god love him and roll on
but let me tell you most of you are not going to be that lucky
most of your gonna flounder around
searching for the perfect technique
and it's not going to be there
what it is
what and what it takes
we gotta drop back down here to tell nasa d
you have to mentally
look at this technique
and figure out if it will work for you
try for a while see if it will
some techniques you can look at an obviously no it's not going to work for
me
that comes to knowing yourself that comes to operating out of your base camp
and i'll get to operate out of your base camp here in just a second but
just know that for the purposes of right now
technique is just that it's a technique that we might use to get a certain point
some aspects of that technique i might incorporate into my own program will use
the entire technique no i don't use anybody's entire
entire taking program take bits pieces and parts
put it together to form what works for me
tools
i'm lucky enough inefficient exercise rafts in very very unique tools that
allow me to save the early
reduced time requirements that jim
will look at one of those tools tomorrow the uh... eric's
eric's equipment
but again it's only a tool
all it is
if you want to use a carpenter analogy
i've just got a super duper
super duper of
saw and my kids that's all it is
if you're not lucky enough to live in austin can train with us
it doesn't matter i can do the same thing with a rusty barbell and demos
it's gonna take a little bit longer time
person that's all the differences
yes i think i can really
i can uh...
used
much more advanced techniques
if i have the proper tools
but that shouldn't limit me
as far as my expression of my phenotypic comes into my environment
i've got the tools great if i don't know many please keep a ride on rolling do
the best i can with what i got
you know my wife is a chef
and what's interesting about that
is to see we're talking about taking eight
standby seem eager shelf operate
they have a recipe
chicagoans at that recipe
set it aside
mentioned roles
all it is is a blueprint
all it is
is a little bit of a road map to tell her how to get to a and b
a good chef
will produce a fantastic meal
not by following that roadmap not by following
the techniques
per se
but by being able to ad lib
in knowing
what that mule requires at this property dot this temperature all these other
all these other things that play into this issue and just by the recipient
dri_ but it would be spectacular like most of the stuff
same way you need to be about physical culture you need to look at these
different techniques
take the bits and pieces of 'em they're fantastic in their work for you and your
circumstance
can probably get a good program and roll on
when we come to time
everybody's but a bit
again remember how this chart was set up down here
fact of the matter is
if you want to pursue
goals
there are over at the right into that chart
even after ten a little bit more time
whether that means
you're looking for bodybuilding pursuits
and that means you're spending time particularly in the gym
or
if you more in the sporting side of things
maybe it's a combination of gym time
and uh...
outside practice time cure cycles that means time in the south
now we can do different techniques to reduce that time in the saddle
one of which increasing your strength
and we can train in the saddle differently where we do up higher
intensity intervals
as opposed to this login miles
that doesn't change the fact
that i'm gonna have a big time requirement
if i want to pursue those goals
if i have any questions right now before it drives go on for a lose anybody here
is that i want to lose any bike is all this kind of bills
it builds on itself
was the father fly-by fight it's it's simply a a
five sets of five reps
at a particular exercise
as it's more of a linear progression if you're familiar with this um... so every
time i come into the gym
for every so often i'm adding
so many pounds
to the bar
in a particular which works right starting out
the problem with lynn you're going to get this in whenever i setup up when we
talk about our regulation and is a second
it works great for a while the problem is you can continue to do that forever
obviously everybody gets to a champion power lifter
they need to stand is what do you do now
okay strapped outbound
squash today unless they know what do you do
fi by five th played out
okay
yet it is somewhere after that
but yeah basically it's five sets of five repetitions at a certain way
linear progression as we go along
say every week we had five pounds with borrowed over that might be a way to
keep rolling on ticket that you could
basecamp
again everybody comes in with uh... certain genetic traits
one problem when we look at certain uh...
certain techniques
certain programs weightlifting programs
is the impression
that you're getting is it works across the board
again that stupid simply not true not true at all
one quick aside i don't know if you guys remember back in um...
uh... maybe the early nineties bill phillips you had uh...
muscle media two thousand
magazine he ran a contest there for a few years i cannot remember the name of
the consciousness body
body for life the things
and not that made on bill at all amis a fantastic marketer
but here's the thing
here and this contest
impression
the jury given if you follow along in the magazine was
you hear any contest top style so whoever d whoever uh...
was that they had the best-looking physique
so long set you know any kind whittled down from the top and what it was fifty
then it will be on the top thirteen in new york i kept going
progressively
the impression
that's given by doing that is
that everybody across the board
is making progress and these are just the top fifty
in fact they might have been the only fifty two got any benefit whatsoever out
but the impression was given because you see these you see these people you can
see the fall-off
you can see the thousands of people who
took a before and after picture in your life but
no change in our own seeing a change
so my point is is not a slam on palm bill for it
fantastic uh...
marketing
devices and it wasn't a great marketing device
but only bring this up at some point out to you that
none of these programs work for everybody you have to be very cognizant
of that
and don't go into a thinking that they are
if you can go into these things that open mind if i come in to try it out
if it looks like it might work given my my uh... genetic predisposition
but don't go into a thank-you and don't go into thinking
deeper don't be totally discouraged if it doesn't work for you
to go along
basecamp
if i have a guy
animated just pick up after croak which mika
obviously worked worked as an endurance type of guy
in good shape fantastic shape
more slender build
is our anyway
with in
anyway what i put him through a powerlifting program
it would reckon
it would totally reckoned it would destroy his exporting performance
i'm is just a no-brainer that is not his base camp his base camp
is an endurance
and endurance advance
he knows
if he can use certain strength techniques to enhancers
endurance advance
but if you were to train like a power lifter if you would ruin he knows this
intuitively
i know this intuitively
you guys need to find your base camp again no where your strengths are
intuitively and go out and find programs
it will enhance that
some guys are fantastic powerless to some guys are built that way
some guys are very sturdy
they haven't the uh...
genetic predisposition to be powerlessness
they don't need to be doing
the vince rhonda
german volume training ten by ten
anything out of it but then again much out of it
their base camp
izla repetition
highways
that is their base camp
my reason for bringing this up is
we want to operate from basecamp
for him to throw quick
performance
competitive
their base camp
is going to be say powerlifting right here
the thing is they do need to splinter out from that
going different directions
in in applied way
so his sometimes yes they are doing more high repetition work
sometimes they are doing very explosive more athletic
but they know
where their base camp is
this is that
this is the route before their workouts are going to take place
so again on this map
each and every one of you if you're looking for you
to perfect your ah...
if in a typical expression into the environment you need to figure out what
your base camp is
what do you operate test
for example i'm no
in myself
bro quick if we look at uh...
velocity force
some of you may know this curve
sis
forceful ostatic per product
really really high speeds
but i perform an action that are really really high speed say a bench press
at a high speed i can't produce a lot of forces is not there
other side of the corn
very very high force production
the bars not moving very fast
physiological
dizzy was cool property
power production
template on top of that was something like this might happen is power
production right in here
some of you
one he says all of you
your strength is going to be somewhere in here
some of your gonna be better over here power lifter type
some of you are going to be better every year
hi hi hi technique rapid rapid movement thumb
uh...
golfers
baseball players
and i'm not produce a whole lot of force they only to
their operating over here
i'd just up in the know through my training
my best point
is somewhere right in here
my base camps it's right up in here my ability
to produce repeat
intense power
in the one two three repetition range for duration
i know that's my base camp it's what i excel at
operate over here for a long i get crushed
idea powerlifting routine
if i do a powerlifting type workout
very high intensity high force production low
global aussie on fri encrusted it and i know it
but i do need to venture out here every now and again to be a better athlete on
the other side uh... diskette operator for long
this is my base camp
most of my workouts take place right here
high-power production
very very quick bam bam bam
i can do this all day long repeats i get a lot out of it
but to be able to enhance this
i still need to be able to produce a lot of forces
and i still need to be able to produced very very ballistic movements
that these are all admits
to my basecamp which sits right here
i love you guys have a certain basecamp
might not know it yet but you do
you might not have found it yet but you will with the people looking for it
it somewhere along this line
somewhere along this power curve
somewhere
somewhere here
is where your base camp is if you find that basecamp then you can find
techniques
that will
naturally play to that base camps strong suit
once you know that
once you hone in on that base camp in you can start making forays out from
that to enhance
to enhance your overall health and fitness
in questions are
this my question is you might into this
the my question is
what techniques what u would you look for it
it's you'd
penny find how do you ever yet
i mean this simple thing about living there
number one right
tall skinny guy
write-ins nine india power lifter per se
productive more endurance type
grade
that
add yeah cn cedras on
strictly
uh... how do i know
what in electing a series of that
so to say
let's say we have a more endurance type person who's
basecamp
it's more of a high repetition type of thing
because just his joint structure he can't handle
a whole lot of weight bearing
hi force stuff there were a kid rectum
i like me
this can handle that for a long
because it is tears my joints
polyesters missing from your system
so if i know that i complain
i can play to that strength some of the small joint structure someone with uh...
you know more vector morph bill
but uh... now and start to gravitate away
from this area
more back over here
and opposite side in the opposite side of the coin
so that somebody with very very robust joints
for stocky
that type of bill
yeah just talking very very general here i mean
it is you go along you continually refined continually refined continually
refinance their refining
i still have to check myself here you know i am i still this athlete is this
still were might
my golden zone is
you can use a daily is a daily check
it always has been
because at the fluctuate back-and-forth ear yeah i still get crushed over here
i work out with some guys this is where they live
that is their base camp
work out with them
yeah murder
move them over here
they're murdered over here
so it's a continual process continual feel well process which is another great
thing about this and ever
you're never at the end
as offense at mean you're never at the end
you're always learning new things about yourself
writes i was gonna ask how do you determine the payscale sure constantly
which is saying is
partnership scott videos anita it is totally it's totally trial and error but
you have certain queries along the way it's not a total of this
fishing expedition you have certain clues along the way
pacific but it's always being refined
always be unified
and i guess from
uh... sorry any resources for
uh... with a smaller uh... small bone but expect more stirred up desicomments
other sites are online where they can i say okay these ideals
uh... his base camps for u diffuser like that kind of genetic plan of action
resolves itself
no there's really no generic when in that's another thing is really legendary
plan of action here
and i guess that's what my overriding messages
it can't be
you know if there can be a genetic plans
you guys have to go along
have a vision
che said vision but along the way you can have the roadmap like adrift the
first
you have an indication of where you want to be on that health performance
spectrum
were you on the fall along there
for instance connector morph bam right now i know that i can handle a whole lot
of weight
i can't operate over here for a while my joints can support
me looking at
lurie simmons powerlifting confidences and that means i don't work for me
no right right says okay said there i have one clear
that's good
that's not going to work for me
so then i have to start going along well well
let me kinda look around and although i don't want to
to say
precisely annually what this person does he might be built similarly to me
they'll be sent out some clues
he's found a similar path it's worked for him hiking take some of these clues
and now i can start bringing them over
enshrine amount myself
but the thing is i'm not married to exactly what he's doing i have to keep
in my mind that's worked for him
for him
even though he might have the same structure it is me he's got a different
hormonal profile probably
he's in a different environment
he's able to devote
a lot more time to that pursuit the one i did
so i can take some clues for him
from him
in run along with it
but i can't be married to his particular program and i have to be open-minded
enough to be able to shift gears on my own
and kind of war in this process and and
and go along from there but that's kinda how you get started doing yeah there is
a master's because there's a lot of information online and he started to
tell you something
and so i guess our own roadmap is like a filter you know for what we want to tv
just how light it is just is it like intuitively kinda no i guess when you
get is intuitive and a lot of ways ok is an intuitive processes dances self
learning process dislike just like any other pursuits
it's it's a physical self learning process
you just know that there is no
there's no silver bullets out there okay i can take
the i i train
in this area that's my base camp
and i look it up when she trained this way
it's just so happens
this is more efficient
track and field application so i can look it after these who are uh...
hundred-meter sprinters or does shoppers this discus fight
athletes that this kinda happens to be were rife all-in right there
i can look at this type of work out since he with his guys are doing
i can't say clues from these type of workouts and cobbled together my own
workout program
i'm not competing here
not a competitive discus thrower and i conveyed javelin throwing out a
competitive sprinter
but i know
my genetic predisposition kinda pushes me in that direction
so i can take please from that type of
from that type of athletes
from that and i cobbled together my own workout program
sony inserting your case you would look around kind of try to find either
athlete
fizzy type person could kinda fits your same old
star getting clues there
apply those
your circumstance your time
the tools you have to take me to your able to employees
and then you start from there and you start gradually coming up
just realize it's a never ending process
yeah that's the biggest thing to get across to you this isn't
if if you think you're getting into this game
and you say when i get to be
two hundred fifty pounds and convince press you know four hundred or whatever
it's never going to be there because if you do get there
unite and be satisfied
there's always four oh five there's always four fifteen there's always t
sixty there's that you know
you're never going to be satisfied the waterways that's fantastic i mean that's
what life is all about the steepest continual strife
but if you're getting into this
as a means to hit that
you'll never stay in the game for a long
it's got to be much more it's got to be more of a almost six p ritual pursuit
myself betterment pursuits
and that's just a tool
the lifting the working out specific troll
it's a meditation is what it boils down to
as a meditation using physical culture as a tool
if you can get to that point
you'll stay in the game forever
annual naturally then
gravitate towards these things that make you better
because you've been in the game for so long now you know in a star gravitate
you'd you'd building the bigger toolbox
you take another step bigger toolbox analyst at their toolbox better
techniques
as you come along
we talked real quick
so i think i'm probably
getting it out of time
we talk about one technique that i like to use for a quick
something that just about anybody can employ
talk about a lot of regulation real quick
so very easy technique to employ
so the gentleman here aswell ago about ah...
just for instance dole stars five five five program
the difference between
a linear period is asian program
enought a regulatory
programs this
nine year period is asian says it is i go along in time
for a particular exercise
this to say dead lift
just pick one
as i go along in time
or should be able apply
so i go on my way to increase
for that particular lift
it's a go a long week to week to week
brother different meza cycles
of a program fashion b able in those ten pounds bam bam here another ten
i'm going right along for i don't know
that's manure period is a shame
to some extent
manure period is asian does work
it works for people who are just frank beginners
right out of the gate
it works for those people 'cause pretty much everything works for those people
you can put your car in a driveway it doesn't matter you gonna get stronger
and better
and
it works for athletes
are very very very dedicated in their life is driven towards
that inst
that's pushing a big way
a big selling on in track and field
that
that is true that works for for most people that is not gonna work
you don't have the time to dedicate for that you don't have the time the program
you've got a life
you on the school you got a job
you just don't have the time to dedicate rule in your period is asian program
so to say
linear pretty realization doesn't work is not what i'm saying it does work for
select few people
i would venture to say that most of you in here
you want to hear you're not a professional athlete so from him
if you're listening to me you're not a professional athlete you've got you've
got a coaching staff right
on a regular
on a regulation overcomes that
problem
let's talk about what things
can derail u
from using linear period is asian
what kind of things can come into your life
it would disrupt that
bam bam bam pattern
anything
any kind of stress any kind of job stress any kind of relationship stress
uh... money stresses you name it
the body senses stressed this stress it doesn't matter if they come
psychological it doesn't matter if it's if it's
if its physical stresses stress
if i come into the gym
on a dare i suppose a deadly four fifty cuz that's what my manure pure decission
program calls for
and i can't do it
i can't budge four fifty off the ground i'm supposed to be able profit right arm
off what do i do that
well manure
period is asian is very soviet style very bam bam bam
well i don't know if we can get off the ground one of my gennady
that's where people stall food linear period is a shame to the site in new
york with lifting
or jump onto the next you whatever the next program is a latch onto and they
disappeared chaser tales material way to get around that
really easy
and i still use this to the states bill
i'd use it for a long long long time
i still use it
on a regulation
the stick that damn lift example again
let's say that
i'm just going to uh... he's around number here so it's easy to go into
texas state right so i can use my math skills are lacking
four hundred pounds okay
four hundred pounds
would you say six routes
knowing my base camp
knowing where rahmat
my base camp
i noted it
four
strength applications
i'm better off operating in the six references
k just for starters
you don't need it
this deep into this but i'm just this explain why you six reps
six reps is a good strings building program for me because of my genetic
predisposition
going any lower than that if i do too often i get crushed
if i stay around six seven eight repetitions with a pretty heavy weight
with a with a slower tempo more of a force production tempo
delmar i'd like to operate there
let's say that
last time i did that lifts
i was able to hit four hundred pounds for six reps
now i'm coming along
i want to get another dead lift day here k
say were into the next week i want to go dead lift many appeared his asian by go
back to that
say four ten i was supposed to hit four ten
i'm not going to do that what i'm gonna do his i must say i did four hundred
pounds for six rats last time i did it
my goal is going to be
increase wraps with that same weight
his summer go about doing that
first off amanda leavin
we're going to have about four or five
different sets here
and you can do this
you can do this with any
with any exercise
it's better to do it with the compound exercise ok overstock embargoes
dumbbells
which is everybody yeah i'm assuming everybody has access to uh...
to bar bells dumbbells has pretty much ubiquitous
and so i kind of pick the devil affair
this can be done on the change it to be done on any any apparatus
well may do some of the lead in
at fifty percent of my weight
i'ma come in at two hundred pounds
and they hit twelve reps with it
second set
might take seventy five percent of that
mcgee six rats with ok so what we are going on here is
a little bit of a warm up
this is no different really
than a five by five program within all the different spin on it
the repetition
or third set
i might come up here
nomic four hundred pounds
now this is a money set
i'm gonna go all-out hemi repetitions denied it
at four hundred pounds
i'm feeling good my stress as well
then got low stress everything's going well
hopefully all be four hundred pounds
let's say i get
eight rats as an example
of people ask
timeout
american down here up dot t_ money sets fact summer i come down for another
another crack it for her but now manage act the way up a little bit
in this is where
being chef of the jam
comes into play how much weight and i got to add to it
how did i feel when i did that last i got a repetitions but was it and i
believe a or was it a good solid eight
all these things i have to consider
i have to take into account
let's say i felt pretty good
the other a came out pretty easy
i'm gonna check this out
four-twenty and again coming to see what i get out of it
and say i got five repetitions
with four twenty
this way
is now in a carry four to the next time i do a dead with
now i start this cycle all over again
but instead is
status
uh... six rats it'll be four twenty
for five
in a star the cycle all over again
and i continue on
two things about this
i'll probably do another set
maybe a knock-down said recall it a lot down the way
maybe do a high repetition said here
if i'm feeling really really really good
if i knocked out for twenty for five incidental may have been feeling super
strong here
four thirty
okay let's give it a shot to any other
this is kind of a fuel out process
couple things about this
number one
i go into this with the mentality that
if i don't do well here
on their first money set
i cut myself a break
snuck into the world
no big deal
as long as i bring every bit of intensity that i had when i walked into
the gm that day
as long as i bring that tenacity
from back to his first before
for things we talked about earlier
if i bring that in that city and dog in this in here
and i just didn't get six repetitions
i get my all that day
so totally different mindset
than nine year period is a shit
i know i gave it my all
whatever
that distill my maximum right there
next time it comes up
was tried again
what will happen
what always happens with this
is progression
after you get out of being a
rank amateur or up
very very new to the weightlifting game
where you'll find is
progress doesn't come
in steps
progress comes in one big step
so what happens is
i'm i sat there there four hundred pounds and i might discounted however
if four hundred pounds for quite a long time aga one day on my team seven
repetitions what it next time out of my get five
you know this is that there have a ring around hovering around hovering around
one-day i'll come in
and maybe a day that i feel like
unite
i probably don't have it today but i might go ahead and give it the old uh...
give it the old college try was who are at
bam for thirty comes off the ground
uh... like nothing
you cannot predict
when this progress is going to happen you just can't do it
that's the breakdown of linear progression
the other breakdown in
you can't predict when these things are going to happen i've been in this game
thirty five plus years i can't predict when i'm gonna have a good day really
it surprises the hell out of me sometimes when i come into a gm
and i'd better
my progress on a certain with them like that you know i've traveled all night
when you know i'm feeling like crap yeti idea i didn't give me a list of its of
excuses chemin instant
the weight comes off the ground as i can explain it
what out a regulation allows you to do
it allows you keep the table set in the door open for opportunity and that's
exactly what you want to do every time you go into the gym
i set the table i keep the door open
when ever offered to that opportunity
it and i don't know when it's going to be a camper dick that affected there
wouldn't be here to be in vegas
you know i mean
if anybody can predict that with any accuracy
it it just can't be done
keeping the table set the door open for that opportunites what auto regulation
is all about and that's that's why i use it as the basis of my workouts i don't
use it all the time
i don't use it for every exercise
but it forms the basis of my workouts
and it's again it's do you see that the it's easy to track to which is another
thing
when you've got all these other
all these other time requirements or these other uh... pressures on you
and you want to try to squeeze
squeeze a workout and
i know i can go to my workout log
i can pull out that dad left
i can see what i've got there
pam and i can roll with it
i know what weight ought to be hitting
i've got a repetition scheme and i'm off to the races
no worries about nine year period is asian
no calculations
to have to worry about
no mental anguish if i didn't hit
heed my projected weight
and i can continue on for ever this is a never-ending thing
so as i go along throughout
throughout the
training year
certain exercises naturally come into my
wheel house and then leave my wheel house too
for instance during the
during the spring summer and fall
on either
on the tracks printing
or i'm uh...
riding a bike quite a bit
and to take one exercise for an example
when i'm doing those things idon't squaw
analyst what during that time period because it distresses my bsp refreshes
my cycling ability
but when the fall comes
no winner and i'm not out so much that i can bring
that particular exercise
back into the uh... back into the next
a look back at my also see were i was
squatting last fall that puts me in the ballpark in her here i am on a regular
eighteen again benefit from that this is like a never missed
obviously i'm not in the a strong hands wanted in a while
but that gives me a good ballpark indications of wear did were to jump
back in the game
in them right back running
red background with it
any questions about a lot of regulation how did how you can incorporate that
into your
sold your max weight
can't change that breaks gates answer absolutely
you know if you're not paid four hundred for
oman
and six years ago still stay with it yet
pacifica ca six-month breakers sequel have for fruit instance
let's say
the say that this this what will use that as an example
if i have squaw did in hindu whatever eight months units
seriously to sometimes or go eight months without at least wat
a flip back to my workout log
now i've got a way to schools that same four hundred pounds by no
as i can add a touch too haven't done this
what the technique you know i did eight months away from a certain technique
you know i'm not going to be able to do it well but it gets me in the ballpark
into
on that we don't buy it
om i got it in hit four hundred pounds since why they do this
you know i'll let that go
it'll be there
vienna little combat
but it gives me in the ballpark it saves me from
coming into the gym going
i want to squash today were a start
you know it doesn't own it you know messing around with two twenty five and
it's going to do and that will build up here and i can jump right to it
arrive four hundred for her parents seven repetitions let's go
before four hundred on the bar i might get to a mega three
i'm still in the ballpark
and i know where to go from there
this is where the chef part comes enright because that's
is the recipe
no it's called the chef part into it
four hundred pounds
seven repetitions
i know that's not gonna happen
it's not going to go
when i'm not get down to three seventy five
against on the ball for three seventy five spurl a bit more manageable
demotion for six
then i'll go from there that's weird being
where abiding strictly by the recipe
or being the chef
that's for a little bit of time into the bar consent
let's say you don't have any time into the bar
none you're not prepared
i can try to make that call because you know i've been in a game for awhile i
kinda know were to go with this
if you don't if you haven't
stick with four hundred year along bam
are regulated
thing is if you don't have a whole lot of time under the bar
the chances of the fallen off much of
that max
unite and be far away from it
and
if you are down from his head taking long to get back to it
use of this might be a two part question sure cell
just part of the regulation
ways yet
uh... would
so sure
uh... these
changed me
yes
good segue into the next portion here okay so
what are some things we can change okay
changing technique
is one thing changing exercises
always fantastic
my overall workout program
and what i think innocent
what i give my clients
a lot of times is a little bit different than what i give myself
because begin
every client
is an individual every i treat every client is in in equals one the study of
one
when we are
when i'm talking about changing techniques
i'm constantly
rolling in
exercises
as i go along
in rolling out exercises once i think they're tapped out
if i go along in our regulation way
again go back to douglas
fido on for a long period of time
in their lives as a constant throughout my retained
and i'm not him as seen the whole life change here
i will let that
alot that particular exercise slide out for awhile and i'll go on to a different
exercise it might be similar to a dead left but not exactly
not exactly a dead lift
jumped a good mornings site
for instance
similar exercises work is works a similar structure but it's not
not exactly a seminar hit on that for a while
again
that's part of being a chef
in knowing not you know when the quit beating a dead horse
okay now i can say
keep the table set leave the door open for opportunity
the popped into the bank and then after eight months you know i need to kind of
rethink things here
need to shift focus
in a lot of times that's what it takes
so i'll go along for a lot i don't see any good if i don't see any good
increase
of shift that exercise out go to a different similar exercise i'll come
back
two-mile mainstay the dead lift
and a lot of times that's what it takes to
the bobby baka getting going in
so i guess a
justice if you were reading
something on the internet in a magazine
don't take what i say is got to be this way
so you've got to be able to play in the gym
indian curative
usually says techniques bit yet but i'm telling you know you're gonna have to
put your own personal spin
on everything i say
everything the stock row quick about
since you brought up
changes and technique
let's talk about temple real quick and tempo is something that that people
really don't look at
when they're talking about weight training
it's very very important ps
tempo
cuts info is written first
this uses for an example
when we talk about
when we talk about lifting the weight
any break it down what exactly what exactly is going on
they could bench press real quick for example there's a lowering you centric
phase
there's a pause at the bottom
there's a concentric move to the top there's another pause in again going
back into the lowering when you think about this
when you think about that there's a hell of an opportunity
for change just in that one
simple movement
that one simple movement a bench press
can be changed to be a totally different exercises in effect you totally
differently
remember again
velocity back
force
with something like that
i can change this exercise
just the normal bench press
one exercise
i can make fit anywhere
anywhere throughout this curve
by changing
and by changing the load accordingly
one simple exercise
and i can float
or i can surf anywhere along the skirt
and in fact i would tell you is
you need to change tempo
you need
to flow throughout this curve
to surface perf
up-and-down
to get
full benefit
from working out
tooth to stay in one spot remember we talked about basecamp
my base camp is here
but if i were to only work out
in this is own i wouldn't get it i would never get any better
i have to do i have to be able to fluctuate
side to side
i do that
by changing tempo
first number tempo
this is a key centrifugal o_-ring portion of the exercise
these are sections
what this represents right here is a lowering
three second doesn't want
thousand two thousand three pause at the bottom explode
on the way up
one second cause them right back into the new right back into the three second
negative
so when i'm writing in my in my
my workout journal
i don't just put bench press
for instance
afoot bench press i've got my load my parameter if i'm gonna regulating i've
got that
but i thought so
put tempo but because tempo tells me were an apple on this curve
between tempo
in load and nowhere and sit on the skirt
i can change this
simple bench press and make it a ballistic bench press
might drop in this
seed fastest possible are one or whatever synopsys quickly explode right
back up
i've change this from being
over here somewhere now we're talking to bench press is line over here somewhere
has much more ballistic exercise
totally changes the exercise
totally changes the physiological
result from the exercise
so when you talk about changing techniques don't just
think about changing exercises the changing template was well
in tippecanoe changed on any exercise where there's a machine based exercise
we were talking about was missing
um...
whether we're talking uh...
bar bills dumbbells whatever
in any exercise to totally change is from
for yes it's only changes were you reside on the skirt
so i can change
i can changes tempo and i can write this temple for a while again
oughta regulating it
under this tempo
and now i've got a whole other set the parameters that i can change
so there's a lot of overlaid that's
let's say you earth
let's say your normal oughta regulating say your bench pressing
in a normal tempo
and what i've what i say everybody's normal temple of the perfect repetition
for people just starting out
this is why i always tell her about it
in this works
if this works across the board the perfect impose this
three though
x one
three second negative
nice and controlled three second negative
no pause explode fastest possible on the way up
pause a second right back into the three second negative
this is
that's money right there that's perfect
as a perfect place to start
your initial oughta regulation
should start with that tempo
now
as i go along
say i have dead lift
residents go back to bench press district
sake of argument
bench press
under that tempo
are regulated
mineral long
i can have a totally different
portion of this
the uh... philosophy force perf
it's a different exercise
this could be bench press one
knocking go to a ballistic bench press that's a whole lot of things miserable
weather exercise it affects you totally different
it affects your physiology physiologic physiologically different
in the thing about that is is you float up-and-down that philosophy force curve
is you get these different points they all play on for one another
my ability to do a ballistic dance for us
affects positively my ability
to do a bench press under this temple
my ability to bench press under this tempo
allows me to do the ballistic bench press with more weight
they play on one another if you do it right
getting back to my base camp
where's my base camp
so it's kind of stuff here ballistic stuff
fast high-power production
fact that's my base camp
i come out of my base camp to get a bench press under this temple
not as good at it i'm just not genetically
predisposition predispositions
the big good at it
i do it
now and again because it makes me better
in my basement
this is another way of saying
and to make it very basic
don't get in a rut
expect
right still
that the in whatever
in especially in physical cultural ruts kill
you have to be
you have to be pliable and to be able to move
especially a pandemic velocity force for
to be able to pick different programs an exercise is up and down the anchor
to enhance your abilities
anybody else more specific questions maybe about this
so this is this kind of the big
umbrella overview
anybody have mort specific questions that
just a questions us about that
um... with is that generally the but he said
if you're doing a size for eight months that seems all situation teachings
temple yes digitally the first
the first tempo changes that demand from
three oh that's one street going to ballistic if your steppin out before you
looked at him and it doesn't have to be as drastic as well as sure there
coming you can do a little tempo changes as well
you can do things like
jack up the you centric okay
so i think i can move this all way up to eight seconds now we're talking you know
big-time negatives
so i'll go through a series of negative sometimes is called the state
relive the days ahead negative totally changes the exercise again
would you recommend doing that with the deadliest specifically now
is that's why change example the bench press is the dentist is a different and
what had been i mean you know i go down that road stripper
yeah
because it yet most negative dad listen not uh... yeah someone talking about
so i think it's a bench press
when your way from that
pretty much a dead lift your written it off the ground it's or hardens fast as
you can
and they did that
pretty much doesn't change
not may not come off the ground
fast
but the attempt should be there to blasted off the ground as fast as
possible
in this
as fast as possible what that x two notes
and i will say to you
that's the intact to move the bars fastest possible not necessarily that he
is moving fast as possible
but the intent is there
to push it as fast as possible
pretty much of that
for me stays the same
all of my concentric movements part as fast as i can kingman link
produce
now they might not move fast dependent on pdl depending on exercise in the load
than i'm using
and that's the same across the board it's the same with the barbell dumbbell
it's the same with our uh... eric's equipment
it would be the same on a novelist machine
which i know i'm not a lot of uh...
now most people your from the crimson right now my god
but that that's just how i do it
uh... and i know that this from personal experience that works for me
so i don't work for everybody but that's that's how i did that so i found
that it works for me
to get one in india
uh... such a question sir
uh...
i know everybody stiff but generally speaking uh... how often do you want to
lift weights week
article in question
it depends
affect and that's not a cop-out answer
it depends on
number one
what rules you have available to you
it depends on type of workouts that you're performing every time you're in
the gym
and it depends on what kind of time you have
it let me just take you through my training week
just
in israel typical training we put out just as an example
this isn't an example to
to show you what i'm talking about
let's just say i come in on monday i don't have a whole lot of time
fifteen twenty minutes
bam in my head i'm thinking fifteen twenty minutes i want to be
this is gonna be a classic high-intensity workout
a workout like you might you might have heard uh...
but the speaker's here talk about high-intensity framework
i've only got that much time famine hitha high-intensity workout
twenty minutes fifteen minutes whatever it takes the next day
i might have plenty of time
plenty of time to say i have two hours
well if i have that kind of time that i know that
i can do
olympic derivative
lifts
powerpoint snatches that kind of thing
now i've got the time to recover the thing about this type of exercises is
you just can't hit 'em hit 'em hit 'em hit 'em is a fatigue factor in there
that that has to be accounted for
they're fantastic exercises i love 'em but if i'm looking for
a a time intensive work that's not going to be it
it can't be
i can't get the amount of work i need of this type of exercises in that short
period of time
so if i have a long period of time like that
i'm thinking in my mind
strengths
tire flips you know they outside kind of conditioning stuff
uh... dpp_ type stuff or unthinking olympic derivative lifts ride too
want to maybe three repetitions bam the bars down i'm back resting for for five
minutes
because it's such a
central nervous system hit you just can't jump back into to the next one
without losing technique
another thing i might do it and i do this to you because i'm constantly
rotating
different of
different techniques
exam i throw in a body building type
throughout the week three
in that might be a ten by ten
eight by eight
okay now we're talking classic bodybuilding stuff
but that takes time as well
in other consideration to is what plaintiff motion to relook annette
if i just if i just did a vertical push and pull
so if i did say overhead presses and pull ups okay i have to take that into
account when i'm planning my next workout all this is just
cumulative bam bam bam
on top of thinks it's a constant struggle
that means
no two weeks to the same
that means no to work out through the same
in his district constant fold over constant fold over a constant fold
volatility they ought to be real quick one one great way
minimize your time in the gym
is to utilize that push pull
type of retain
agonist antagonist
so i worked just
along with that
so if i do a push
say any kind of vertical push overhead say this is the start vertical pushing
pulling
pushover they had
i come back i do some kind of pool
some kind of a look at some do and that pullout
the uh... the agonists my shoulders are now being forced to relax because
antagonistic networking insist physiological
response use that kind of stuff i cant reply can really short my period of time
and chanted
so i take that into consideration
so i guess that's your question is beginning to pins so
the
other question utensils
over it was
just one how you feel about com what's become very trendy and exercise which is
crossfit sure and uh... trying to keep your heart the exhilarated during the
entire work and shorter work yes
first for cross that line
i love
some aspects of crossfit
some aspects of crossfit i think could be improved
but i think it's a great idea and i use a lot of crossfit like
can we say
structure
within my workouts
where i think the downfall to cross that is is the programming
i think the programming could be a little bit stuff
more pre-planned
i'm totally i'm totally down with the whole idea of being able to reach a
hopper
grab things out indicate athletes ought to be able to to do well on these
on these techniques
he ought to be able to do well liked by
totally
i'm totally down with that
what i but i don't agree with uh... there's a difference between testing
and
and uh... training
you don't train with a test all the time
as a way to get hurt perot quick
you train for a test
if that makes any sense
but yet uh... for the most part uh...
to cross the stuff i love the like the uh...
leah like the structure of it idealist
a manipulated by third it's all a bit more pre planning my workouts in other
words
it i don't see the necessity in doing a in olympic to riveted lifts a h natura
power clean
under fifty
in under a high risk situation and insist that this is not a good recipe
that they did it get
you can be better things than that so that that's my only
that's my only knock off
i really like we said about uh... changed
um...
so my question is for those of us who are working out for specific goal for
example
michael right now is just master yep uh... so i'm
working eh...
lowell rats
uh... highway in very very slow five seconds of five seconds down
how often would you recommend
changing to temple
those was it when we hit a plateau or ever so often they willing to change the
temple
uh... would you recommend changing for one workout or for a certain period of
time and they believe that yeah
first of all you need to define what
for you what a plateau is
and what rules here
your utilizing so if you're utilizing
even assuming you utilizing machines yes sir did lenses
mostly a
i would get back to you
more thought a regulation
so if you can if there's some way you can structure these work that's where
you can auto regulate them
you're back to you on a regulation
then within our regulation
that same exercise
after you play now listen you're doing a delphi signup
bicycle use efforts by second
concentric
try changing at concentric three-ring
is fast as possible
on the way up
okay once you get that put togther once you get the plateau on your other
if if that's your
if that's your base camp if that's your home with a three found either that's
where you operate the bass from
that would be the first place the deviate
okay now
instead of coming up
slowing controls try out for a lost recommends explosively
buspar regulate that for a while
it for a while
i mean entry
in sleep left over there
then stepped back go back to your old five-second a five-second down
inundated again bam
jump right back into it
more than likely you will have
exceeded
here on that and then
then you go back to me again and it's a constant like i say
there is no important
you know there's there's no point that you're going to be ok this is all said
and done now i've got it figured out in dna_ here i am
it's constitutes a constant change
you know i'm incident so then you come back in in reply to it yet
finney find some other thing to change
maybe it's tempo again
maybe now your mentally burnt out on this particular exercise whatever it is
and you need to move on to a different actions
because that can play into two
wouldn't it just the mental burned out of performing a certain exercised
especially machine base exercises is pretty heavy
you know i mean you you're into the gym everyday like jesus christ did on the
back here on this machine again
fired by five again the you dispute and ask the emergency distress
the plane off that way
so if nothing elf is to bring to break through that mental
that mental barrier
change the tempo
on the same machine and it feels like a whole new exercise
you know i mean yet and then you go on for many disputes constantly folding
over folding over folding over fold
status question more about the coverage yet
costly tristen
i get bored if i work out with some surplus so oftentimes overdo it and an
overly lift weights too much negotiate touched you says her death
puppy like fly metrics worldview ronnie district formula hip today
even in training right now it seems like five days strictly chances surveillance
what is the best i mean
supplementation diet
what's the best way to cover certified restive robert new york itself
so justice where people have uh...
genetic predispositions to be
good athletes
have good physics there's also genetic predisposition to recovery as well scott
plays into that whole thing so number one genetics please faqs
personally i know that i am very good on the recovery side of things
that i can recover from workout and i always have them
so that i can
worked out many days a week
if i do its mark
in which i did so i enhanced that but i can recover from very strenuous workouts
very quick
so that's one thing you need to know
no lie self number one there
you know that you were where are you genetically okay now we talk about
the type of work that you're doing as it relates to what you can do to enhance
recovery
so this kind of two g balls in the area
the biggest thing you can do recovery was i mean that's
generic officially
sleep is huge reduce your cortisol reduce your life stresses everywhere
else
this attitude biggest things
cortisol sleep bam bam he did control of those two
you'll find that number when you recover quicker never to few recover quicker
that means you can work out harder
instead of more frequently on the other side
for supplementation i think the best
supplement as far as recovery goes easy in maine
it's easy
xia mesa best about the best supplement buchanan's simply think
singer dancer
agreed
reduce stress
exercises cortisol depositions heavy reduced you'd use the courts are reduced
stress question on at real quick gerri's
but indeed is their role every
fighting the issues as well
etc i would pop more for natural vitamin d
than the supplement vitamin d
but i don't shy away from that idon't shy away from the supplemental vitamin d
at a quite a bit of of five thousand values today
and now there's some quite a bit
uh... but the if i have i think the uh... blood serum levels it is pretty
cheap blood test
his self-esteem final remark
supplement accordingly so very this was not a very expensive just i can
guarantee you can be in in florida and being out quite a bit too probable just
let everybody is well
and that's huge
you picked out a quick aside from that
the east germans back in a day i'm kind of increased german efficient auto
coming from the coming from the old school back in the navy guys
uh...
you know steroids aside
those guys that it going on
they were extremely extremely did not even training lies supplement wise they
had it going on
uh... if you were still
now
behind where they were then as far as is for us ah...
sports knowledge
sports have a trained how to recover
supplements
just saying that i'll just say enclosing fifty east germans were big on vitamin d
supplementation
in huge amounts of something that really really pay heed to
well guys i think george and uh...
any guys when it hit me up
personally
outside of here i'd love to talk to you because this isn't in equals one game
disc always always remember that
it's an in equals one game
if you look at it people for hints
but it comes down to
where u
fit
on that health performance occur
where you are where you want to be it all comes down to that
place yourself on that curve determine where you want to go
and start going out picking tools and techniques they don't get your if you
need to uh...
if you have the desire to talk to me about it i can certainly get you pointed
in the right direction
enjoyed talking to you guys fram