Keith Norris | Health vs Performance + Auto-Regulation

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Speaker: Keith Norris

General Manager at Efficient Exercise (Austin Texas), blogger and author at Theory to Practice, Keith Norris has been a "physical culturalist" for well over thirty years — the majority of those years occurring in tandem with demanding jobs completely outside of the fitness industry.

In this video, produced at The 21 Convention 2011 of Orlando Florida, Keith presents a speech fully titled "Health vs Performance, Auto-Regulation, and Establishing Your Base camp".

In this speech Keith discusses the health/performance relationship , finding your base camp, and maximizing your physical potential.

Visit Keith at http://TheorytoPractice.Wordpress.com

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

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

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

now and again because it makes me better

i do it

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