1 00:00:00,520 --> 00:00:03,200 Speaker 1: Good a team. Welcome to another installment of Well it's 2 00:00:03,240 --> 00:00:06,400 Speaker 1: really part B of part two of the conversation I 3 00:00:06,440 --> 00:00:12,160 Speaker 1: began yesterday about strength training. Hope you're enjoying it. Here's 4 00:00:12,400 --> 00:00:16,560 Speaker 1: part two. So the next question is what are the 5 00:00:16,600 --> 00:00:24,360 Speaker 1: different strength training options? So generally we're you know, we're 6 00:00:24,360 --> 00:00:26,840 Speaker 1: talking about free weights. When we talk about free weights, 7 00:00:26,880 --> 00:00:31,760 Speaker 1: we're talking about dumb bells and bar bells and kettle 8 00:00:31,760 --> 00:00:35,199 Speaker 1: bells and plates. You know, so you know what a 9 00:00:35,280 --> 00:00:37,440 Speaker 1: ten kilo plate is. You slide it on the end 10 00:00:37,479 --> 00:00:39,360 Speaker 1: of the barbell. You know what that is. So they're 11 00:00:39,360 --> 00:00:43,080 Speaker 1: all called free weights. And what I like about free 12 00:00:43,120 --> 00:00:47,479 Speaker 1: weights is there's a huge amount of flexibility and a 13 00:00:47,720 --> 00:00:52,840 Speaker 1: multitude of different applications and like the beauty of Let's 14 00:00:52,840 --> 00:00:54,800 Speaker 1: say you've got one hundred pounds of weights and a 15 00:00:54,800 --> 00:00:57,520 Speaker 1: barbell that weighs twenty five pounds, so you've got in total, 16 00:00:57,560 --> 00:00:59,560 Speaker 1: you've got one hundred and twenty five pounds or give 17 00:00:59,680 --> 00:01:02,880 Speaker 1: or take what is that fifty you know, about fifty 18 00:01:02,920 --> 00:01:05,840 Speaker 1: five k's in total, Like just with that bar and 19 00:01:05,959 --> 00:01:10,520 Speaker 1: just with those weights, there is probably you know, there's 20 00:01:10,520 --> 00:01:14,000 Speaker 1: definitely thirty, forty, fifty sixty exercises that you can do, 21 00:01:14,040 --> 00:01:16,560 Speaker 1: and then when we chuck in different benches and so on, 22 00:01:16,600 --> 00:01:19,200 Speaker 1: there's we could, probably if we had enough time, figure 23 00:01:19,200 --> 00:01:22,280 Speaker 1: out one hundred different exercises that can be done just 24 00:01:22,400 --> 00:01:26,320 Speaker 1: with something simple like a barbell and some plates. So 25 00:01:26,400 --> 00:01:31,039 Speaker 1: free weights are definitely an option. What is probably a 26 00:01:31,120 --> 00:01:37,720 Speaker 1: limitation or a caveat with free weights is that lifting 27 00:01:37,800 --> 00:01:40,240 Speaker 1: free weights compared to the other options I'm about to 28 00:01:40,240 --> 00:01:46,600 Speaker 1: talk about, can be comparatively more dangerous. I've seen many 29 00:01:46,680 --> 00:01:50,680 Speaker 1: times people drop things and plates slide off barbells, and 30 00:01:50,840 --> 00:01:56,160 Speaker 1: people get injured or almost injured in gyms. Myself included 31 00:01:58,000 --> 00:02:02,440 Speaker 1: doing things where they they haven't set something up properly. Also, 32 00:02:02,960 --> 00:02:05,400 Speaker 1: the other thing to keep in mind about free weights, 33 00:02:06,000 --> 00:02:11,320 Speaker 1: like somebody jumping on say a ball, a fitball or 34 00:02:11,560 --> 00:02:14,200 Speaker 1: an exercise ball with a couple of dumbells, doing dumbbell 35 00:02:14,280 --> 00:02:16,120 Speaker 1: bench press, lying on your back, doing a version of 36 00:02:16,160 --> 00:02:18,400 Speaker 1: a bench press on a ball with dumbbells that's the 37 00:02:18,520 --> 00:02:21,919 Speaker 1: separate weight each hand. Well, that requires quite a bit 38 00:02:21,919 --> 00:02:26,840 Speaker 1: of competence and confidence and skill and balance and technique. 39 00:02:28,160 --> 00:02:32,880 Speaker 1: So using free weights really well requires a level of 40 00:02:32,919 --> 00:02:36,600 Speaker 1: competence and skill that the average person will not have 41 00:02:36,720 --> 00:02:39,000 Speaker 1: first time. In the gym. In fact, they won't have 42 00:02:39,680 --> 00:02:42,760 Speaker 1: They might be naturally better at it than some, but 43 00:02:42,919 --> 00:02:47,560 Speaker 1: definitely training safely and optimally with free weights is something 44 00:02:47,600 --> 00:02:51,000 Speaker 1: that needs to develop over time. And people have said 45 00:02:51,040 --> 00:02:54,120 Speaker 1: to me many times. But let's say, for example, you 46 00:02:54,200 --> 00:02:57,799 Speaker 1: know what a barbell bench press is, So a pinloaded 47 00:02:57,800 --> 00:03:01,160 Speaker 1: bench press where you lie on a bench and then 48 00:03:01,200 --> 00:03:05,360 Speaker 1: you push up some handles that are fixed to some 49 00:03:05,560 --> 00:03:08,680 Speaker 1: pinloaded plates where you push in a pin what are 50 00:03:08,720 --> 00:03:11,320 Speaker 1: basically a steel kind of peg to make the weight 51 00:03:11,440 --> 00:03:16,000 Speaker 1: heavier or lighter. You can't overbalance because it's on runners 52 00:03:16,680 --> 00:03:20,080 Speaker 1: and it's about as safe as you can get from 53 00:03:20,080 --> 00:03:26,240 Speaker 1: a weight training perspective. So doing strength training with pinloaded 54 00:03:26,280 --> 00:03:30,800 Speaker 1: equipment or similar. There's hydraulic equipment, there's different kinds of 55 00:03:32,560 --> 00:03:37,400 Speaker 1: machine based exercise equipment. But let's just most gyms have 56 00:03:37,480 --> 00:03:41,880 Speaker 1: got pinloaded equipment. Go into any gym, any normal commercial gym, 57 00:03:41,920 --> 00:03:46,240 Speaker 1: there will be nelly. Any normal commercial gym, there'll be 58 00:03:46,280 --> 00:03:49,240 Speaker 1: pinloaded equipment. I guess I should say that very easy 59 00:03:49,280 --> 00:03:52,840 Speaker 1: to teach, very easy to do, and relatively safe. Not 60 00:03:53,040 --> 00:03:56,200 Speaker 1: as functional. That is, for example, if I'm lying on 61 00:03:56,240 --> 00:03:58,920 Speaker 1: a ball as I described before, doing a Dumbell bench press. 62 00:04:00,080 --> 00:04:03,080 Speaker 1: I'm because only my feet are on the ground and 63 00:04:03,160 --> 00:04:06,120 Speaker 1: my shoulders are on the ball. I'm using all of 64 00:04:06,160 --> 00:04:10,400 Speaker 1: the muscles from my ankles up to my neck basically 65 00:04:11,080 --> 00:04:14,520 Speaker 1: to stabilize me because I'm on an unstable surface that 66 00:04:14,680 --> 00:04:18,880 Speaker 1: is a ball, and my shoulder stabilizers are working over time, 67 00:04:19,839 --> 00:04:22,279 Speaker 1: and my hips and everything, and so there's a lot 68 00:04:22,400 --> 00:04:28,040 Speaker 1: more muscles being involved and required to execute that movement effectively, 69 00:04:28,279 --> 00:04:33,840 Speaker 1: versus are harps lying on a pinloaded machine. The reason 70 00:04:33,920 --> 00:04:38,040 Speaker 1: that I like the pinloaded machines initially is that they're 71 00:04:38,040 --> 00:04:40,599 Speaker 1: easy to teach, they're easy to do, and it's really 72 00:04:40,640 --> 00:04:44,240 Speaker 1: you're still building strength, but it's really good for people 73 00:04:44,279 --> 00:04:48,839 Speaker 1: to gain confidence in a gym. Anybody that comes to 74 00:04:48,880 --> 00:04:52,440 Speaker 1: the gym that's pretty scared, that doesn't have any any 75 00:04:52,640 --> 00:04:56,360 Speaker 1: or much prior experience, that's a bit uncomfortable in that environment. 76 00:04:57,000 --> 00:05:00,680 Speaker 1: I would almost always start them on pinloaded equipment if 77 00:05:00,680 --> 00:05:03,680 Speaker 1: I have that option, purely from the point of view, 78 00:05:03,760 --> 00:05:07,200 Speaker 1: so that they can have a strength training experience without 79 00:05:07,320 --> 00:05:11,440 Speaker 1: going through the potential trauma of looking silly or being embarrassed, 80 00:05:11,960 --> 00:05:15,640 Speaker 1: or having to learn a new technical skill on day 81 00:05:15,680 --> 00:05:21,320 Speaker 1: one and so on. So free weights, pinloaded weights, and 82 00:05:21,360 --> 00:05:23,520 Speaker 1: there are a bunch of other options in you know, 83 00:05:23,640 --> 00:05:27,640 Speaker 1: you could call rock climbing. There's indoor rock climbing centers. 84 00:05:27,680 --> 00:05:30,480 Speaker 1: You could call that strength training, which it is. You 85 00:05:30,480 --> 00:05:35,320 Speaker 1: could call using reformer beds in pilate studios strength training, 86 00:05:35,360 --> 00:05:38,960 Speaker 1: which it is. I'm just talking about mainstream gyms for 87 00:05:39,120 --> 00:05:42,080 Speaker 1: the moment, and I guess we would also chuck in there. 88 00:05:43,320 --> 00:05:46,200 Speaker 1: You know, body weight training is a very legitimate and 89 00:05:46,440 --> 00:05:52,039 Speaker 1: very very effective way to build not only strength, but 90 00:05:52,080 --> 00:05:58,040 Speaker 1: also muscular endurance and overall functions. So you know, some 91 00:05:58,080 --> 00:06:00,160 Speaker 1: people think, yeah, but the problem with body weight is 92 00:06:00,160 --> 00:06:03,839 Speaker 1: that you're lifting the same weight, so there's no real progression. Well, grasshopper, 93 00:06:03,960 --> 00:06:07,919 Speaker 1: you don't really understand progression if you think that is 94 00:06:07,960 --> 00:06:10,200 Speaker 1: the case. And so there are a lot of ways 95 00:06:10,279 --> 00:06:14,080 Speaker 1: to increase stress. There are a lot of ways to 96 00:06:14,320 --> 00:06:18,440 Speaker 1: increase the level of intensity, even if you were using 97 00:06:18,480 --> 00:06:21,919 Speaker 1: the same in inverted commas weight. So my weight is 98 00:06:21,960 --> 00:06:26,040 Speaker 1: eighty five kilos, so my body weight eighty five kilos. 99 00:06:26,120 --> 00:06:29,080 Speaker 1: Now I could jump on the floor right now and 100 00:06:29,120 --> 00:06:32,080 Speaker 1: do ten push ups, chest to ground, arms locked out 101 00:06:32,120 --> 00:06:34,400 Speaker 1: at the top, right down, right up, right down, right up, 102 00:06:34,920 --> 00:06:37,719 Speaker 1: and ten push ups might take me about ten seconds, 103 00:06:38,560 --> 00:06:42,560 Speaker 1: and for me that would be very easy. But what 104 00:06:43,520 --> 00:06:46,640 Speaker 1: if the same bloke with the same body, the same 105 00:06:46,680 --> 00:06:50,679 Speaker 1: weight did the same exercise, but he slowed it down 106 00:06:51,720 --> 00:06:57,360 Speaker 1: by ten times. What if instead of doing one push 107 00:06:57,480 --> 00:07:00,640 Speaker 1: up in one second and finishing, I set of ten 108 00:07:00,640 --> 00:07:03,960 Speaker 1: push ups in ten seconds. What if each rep? What 109 00:07:04,040 --> 00:07:07,440 Speaker 1: if each push up took me ten seconds. So what 110 00:07:07,480 --> 00:07:09,000 Speaker 1: if I'm at the top of the movement and I 111 00:07:09,080 --> 00:07:12,280 Speaker 1: go slowly to the ground five seconds, and then I 112 00:07:12,360 --> 00:07:15,160 Speaker 1: come slowly back to the top of the movement, arm straight. 113 00:07:15,240 --> 00:07:20,320 Speaker 1: Now I've done one rep, one repetition ten seconds. I 114 00:07:20,400 --> 00:07:24,240 Speaker 1: do ten of those. Now my time under tension, that 115 00:07:24,400 --> 00:07:27,239 Speaker 1: is how long my muscles are working for. My time 116 00:07:27,320 --> 00:07:31,120 Speaker 1: under tension has gone from ten seconds to one hundred seconds. 117 00:07:31,480 --> 00:07:34,280 Speaker 1: And the intensity and the pain and the stress and 118 00:07:34,320 --> 00:07:37,280 Speaker 1: the training effect and the value has gone through the 119 00:07:37,360 --> 00:07:40,560 Speaker 1: fucking roof because I've just gone from a one or 120 00:07:40,600 --> 00:07:42,960 Speaker 1: two out of ten hard to a fifteen out of 121 00:07:43,000 --> 00:07:46,760 Speaker 1: ten hard using the exact same weight my body, doing 122 00:07:46,800 --> 00:07:51,000 Speaker 1: the exact same movement a push up, stressing the exact 123 00:07:51,120 --> 00:07:55,760 Speaker 1: same muscles in a different way. So there are a 124 00:07:55,800 --> 00:07:59,600 Speaker 1: lot of ways to increase intensity to make the training 125 00:07:59,640 --> 00:08:05,120 Speaker 1: effects differently different and to get really good results with 126 00:08:05,360 --> 00:08:09,320 Speaker 1: fuck all equipment or what seems to be not a 127 00:08:09,320 --> 00:08:15,120 Speaker 1: lot of options. Remember, your body, your muscles are just 128 00:08:15,760 --> 00:08:24,480 Speaker 1: biological tissues that respond to different stimuli, you know. Like 129 00:08:24,560 --> 00:08:28,440 Speaker 1: for example, even if we go back just to the 130 00:08:28,440 --> 00:08:31,320 Speaker 1: the push up example, so let's say you wanted to well, 131 00:08:31,320 --> 00:08:33,520 Speaker 1: how else could I make it different? All right, Well, 132 00:08:33,640 --> 00:08:35,600 Speaker 1: instead of having two feet on the ground, have one. 133 00:08:36,360 --> 00:08:38,720 Speaker 1: So now instead of having four anchor points, two feet, 134 00:08:38,760 --> 00:08:42,320 Speaker 1: two hands, now you've got three. Oh wow, Yeah, well 135 00:08:42,320 --> 00:08:46,080 Speaker 1: that that's harder. Yeah, that's harder. That's harder because in 136 00:08:46,120 --> 00:08:49,400 Speaker 1: a way, you're lifting more weight. Yeah you're lifting the 137 00:08:49,440 --> 00:08:52,120 Speaker 1: same body weight, but because you've got now you've got 138 00:08:52,200 --> 00:08:55,400 Speaker 1: one foot off the ground, trust me, it's more in 139 00:08:55,400 --> 00:09:00,160 Speaker 1: inverted commas weight or more stress more accurately. Now, now 140 00:09:00,920 --> 00:09:03,560 Speaker 1: do that same thing, but put that foot up on 141 00:09:03,600 --> 00:09:06,360 Speaker 1: a chair and have your hands down on the ground 142 00:09:06,760 --> 00:09:09,840 Speaker 1: and that oh fuck right now. All of these are 143 00:09:10,080 --> 00:09:15,760 Speaker 1: examples of progression. Remember we spoke earlier about adaptation versus progression. 144 00:09:16,760 --> 00:09:19,920 Speaker 1: This is the way that we create a progressive overload 145 00:09:20,200 --> 00:09:25,920 Speaker 1: model of exercise without more equipment or more weight. Okay, 146 00:09:26,720 --> 00:09:30,800 Speaker 1: the next question is how often should I train and 147 00:09:30,840 --> 00:09:35,160 Speaker 1: for how long? Now, literally thousands of people listen to 148 00:09:35,240 --> 00:09:38,280 Speaker 1: this show, So for me to go, oh, everyone should 149 00:09:38,320 --> 00:09:43,280 Speaker 1: do this would be flawed, it would be wrong, it 150 00:09:43,320 --> 00:09:47,640 Speaker 1: would be misleading. And so I'm going to say, I 151 00:09:47,760 --> 00:09:55,840 Speaker 1: think everyone who is capable should do a minimum. I mean, 152 00:09:55,840 --> 00:09:58,440 Speaker 1: this is the rockety rock rock bottom. A minimum of 153 00:09:58,520 --> 00:10:02,600 Speaker 1: twenty minutes of strength training three times a week. That's 154 00:10:02,600 --> 00:10:05,640 Speaker 1: what I think, And that is really just based on me, 155 00:10:05,840 --> 00:10:08,240 Speaker 1: just you know, working with people forty five, I think 156 00:10:08,360 --> 00:10:11,720 Speaker 1: ideally I would love people to do somewhere between thirty 157 00:10:11,760 --> 00:10:14,480 Speaker 1: and sixty minutes three times a week. Now, that doesn't 158 00:10:14,480 --> 00:10:17,280 Speaker 1: mean rushing through the workout. That doesn't mean you're in 159 00:10:17,320 --> 00:10:20,280 Speaker 1: the gym for sixty minutes and you're lifting for sixty minutes. 160 00:10:20,320 --> 00:10:22,360 Speaker 1: That just means you're at the gym for thirty to 161 00:10:22,400 --> 00:10:27,840 Speaker 1: sixty and probably about half that time you're actually lifting something. 162 00:10:28,920 --> 00:10:33,920 Speaker 1: So in a thirty minute workout, there might be fifteen 163 00:10:33,920 --> 00:10:37,040 Speaker 1: minutes where you're not lifting anything because you're lifting for 164 00:10:37,080 --> 00:10:39,480 Speaker 1: a minute, you're recovering for a minute. But when you 165 00:10:39,559 --> 00:10:43,120 Speaker 1: leave the gym, you've done fifteen minutes having your muscles 166 00:10:43,640 --> 00:10:49,120 Speaker 1: under stress. So and again, how long you should train, 167 00:10:50,320 --> 00:10:53,120 Speaker 1: how often you should train, how hard you should train. 168 00:10:53,720 --> 00:10:58,000 Speaker 1: These are questions that I can't specifically answer for obvious reasons. 169 00:10:58,080 --> 00:11:01,480 Speaker 1: If it was you and me one on one and 170 00:11:01,520 --> 00:11:03,320 Speaker 1: I got to know your story and I got to, 171 00:11:04,920 --> 00:11:09,080 Speaker 1: you know, understand your body and your needs and your goals, 172 00:11:09,120 --> 00:11:13,160 Speaker 1: and your capacity, and your injury history and your medical 173 00:11:13,200 --> 00:11:15,520 Speaker 1: issues if you have any and bah bah bah all 174 00:11:15,559 --> 00:11:18,160 Speaker 1: of that, then I could I could prescribe you a 175 00:11:18,200 --> 00:11:23,920 Speaker 1: program which would be relatively specific to your needs. But 176 00:11:24,080 --> 00:11:28,240 Speaker 1: even with that, we go all right, you know, Sally, 177 00:11:28,280 --> 00:11:30,599 Speaker 1: here's your program based on everything you've told me that 178 00:11:30,640 --> 00:11:33,880 Speaker 1: the conversation, We've had a little bit of testing, we've done, 179 00:11:34,520 --> 00:11:36,679 Speaker 1: but we're still going to see how your body responds. 180 00:11:36,920 --> 00:11:38,760 Speaker 1: We're still going to see how your body responds, and 181 00:11:38,760 --> 00:11:40,679 Speaker 1: we're going to tweak and we're going to adapt as 182 00:11:40,720 --> 00:11:44,200 Speaker 1: we go. Even with my own training, my training varies 183 00:11:44,240 --> 00:11:47,880 Speaker 1: over time as I get older, as I as things change, 184 00:11:48,040 --> 00:11:50,840 Speaker 1: as my shoulder is temporarily fucked, so I've got to 185 00:11:50,840 --> 00:11:55,480 Speaker 1: modify and work around that. And and I guess this 186 00:11:55,679 --> 00:11:58,760 Speaker 1: comes down to, you know, how do you find the 187 00:11:58,880 --> 00:12:04,240 Speaker 1: right program? Well, how you find the right program for 188 00:12:04,360 --> 00:12:08,480 Speaker 1: you look. In an ideal world, you would have someone 189 00:12:08,520 --> 00:12:10,800 Speaker 1: with a lot of knowledge right your program and that 190 00:12:10,880 --> 00:12:13,160 Speaker 1: person with I'm talking about an ideal world. We don't 191 00:12:13,200 --> 00:12:14,920 Speaker 1: live in an ideal world, but some of you might 192 00:12:14,920 --> 00:12:17,800 Speaker 1: be able to make this happen. That is, you find someone. 193 00:12:17,840 --> 00:12:24,360 Speaker 1: You either find a very experienced personal trainer, somebody with 194 00:12:24,400 --> 00:12:26,679 Speaker 1: a lot of knowledge and a lot of experience and 195 00:12:26,720 --> 00:12:28,680 Speaker 1: a lot of runs on the board in terms of 196 00:12:28,760 --> 00:12:32,520 Speaker 1: prescribing exercise, writing programs, working with a broad cross section 197 00:12:32,559 --> 00:12:36,319 Speaker 1: of humans with different bodies and different needs and different environments. 198 00:12:36,360 --> 00:12:41,440 Speaker 1: You need someone who is vastly experienced. No disrespect to 199 00:12:41,480 --> 00:12:45,439 Speaker 1: brand newbies. Everybody's got to start somewhere. But I'm telling 200 00:12:45,480 --> 00:12:48,160 Speaker 1: you what I think is best for you. Like I 201 00:12:48,160 --> 00:12:51,160 Speaker 1: don't want the mechanic that qualified last tuesday to work 202 00:12:51,200 --> 00:12:54,880 Speaker 1: on my car, no disrespect. Everyone's got to start somewhere. 203 00:12:55,400 --> 00:12:59,240 Speaker 1: But if we're talking about how do you find the 204 00:12:59,280 --> 00:13:03,320 Speaker 1: best pro for you, you want someone with experience. You 205 00:13:03,360 --> 00:13:06,640 Speaker 1: want someone with experience, and that program is going to 206 00:13:06,640 --> 00:13:11,040 Speaker 1: be designed based on your needs, your individual physical needs, 207 00:13:11,080 --> 00:13:14,640 Speaker 1: your body type, and like I said, medical stuff, injury stuff, 208 00:13:15,040 --> 00:13:18,520 Speaker 1: and also the specific goals that you have, like what 209 00:13:18,679 --> 00:13:21,400 Speaker 1: is it that you want to do and be and 210 00:13:21,559 --> 00:13:25,160 Speaker 1: change and optimize. You know. It might be I want 211 00:13:25,200 --> 00:13:29,280 Speaker 1: to build upper body muscle strength. I want to strengthen 212 00:13:29,320 --> 00:13:31,920 Speaker 1: my weak, shitty lower back. I want to lower my 213 00:13:32,000 --> 00:13:37,080 Speaker 1: blood pressure. I worked with someone recently who one of 214 00:13:37,080 --> 00:13:41,600 Speaker 1: their main goals is to increase grip strength because they've 215 00:13:41,600 --> 00:13:45,480 Speaker 1: got really like really weak hands and really you know, 216 00:13:45,520 --> 00:13:47,400 Speaker 1: and they've got other goals, but they're like, how do 217 00:13:47,440 --> 00:13:50,719 Speaker 1: I do that? And I said, go get yourself a 218 00:13:50,800 --> 00:13:53,160 Speaker 1: rubber ball or a tennis ball or something that's pretty 219 00:13:53,280 --> 00:13:57,440 Speaker 1: pumped up, pretty hard, and just squeeze that motherfucker all day, 220 00:13:57,520 --> 00:13:59,120 Speaker 1: or not all day, but every now and then. Think 221 00:13:59,120 --> 00:14:02,720 Speaker 1: of it. Squeeze right hand, ten reps, left hand ten reps, 222 00:14:02,760 --> 00:14:05,400 Speaker 1: you know, squeeze in hold five, let it out, squeeze, 223 00:14:05,440 --> 00:14:09,120 Speaker 1: you know whatever, just doing different. Like bodies are adaptable, 224 00:14:09,240 --> 00:14:13,240 Speaker 1: muscles are adaptable. So what is it that you want 225 00:14:13,320 --> 00:14:15,480 Speaker 1: with your body? It might just be, you know what 226 00:14:15,559 --> 00:14:23,400 Speaker 1: harps overall. Overall, I just want to be functional. I 227 00:14:23,600 --> 00:14:26,960 Speaker 1: just want to be able to do life with minimal pain, 228 00:14:27,960 --> 00:14:33,520 Speaker 1: with optimal ease in terms of being able to, you know, 229 00:14:33,640 --> 00:14:37,880 Speaker 1: navigate all the practical requirements of moving my body and 230 00:14:38,080 --> 00:14:41,640 Speaker 1: doing the things that I need to do. You know 231 00:14:41,680 --> 00:14:44,560 Speaker 1: what was interesting. And if you didn't see it and 232 00:14:44,600 --> 00:14:47,360 Speaker 1: you don't follow me, then go to my Facebook page. 233 00:14:47,400 --> 00:14:50,040 Speaker 1: I've got two face if you like. I've got two 234 00:14:50,080 --> 00:14:54,280 Speaker 1: Facebook pages. One is a professional one, which is I 235 00:14:54,320 --> 00:14:57,120 Speaker 1: think the photo of me is gray, like a black 236 00:14:57,120 --> 00:14:59,040 Speaker 1: and white, and the other one is a color photo 237 00:14:59,120 --> 00:15:01,320 Speaker 1: that that one is my personal one. And there's I've 238 00:15:01,320 --> 00:15:05,080 Speaker 1: got like five thousand friends and thirty thousand followers or something. 239 00:15:05,160 --> 00:15:07,120 Speaker 1: Jump on there and just follow me if you want. 240 00:15:07,160 --> 00:15:12,160 Speaker 1: But my long winded point is yesterday I had coffee, 241 00:15:12,160 --> 00:15:16,800 Speaker 1: so I'm recording this Saturday, two thirty eight pm. Yesterday morning, Friday, 242 00:15:16,840 --> 00:15:19,200 Speaker 1: I had coffee with some friends of mine, Jan and Ian. 243 00:15:19,920 --> 00:15:22,840 Speaker 1: And Jan used to work for me. They've actually been 244 00:15:22,880 --> 00:15:25,520 Speaker 1: on the show. They've actually been on the show. I'm 245 00:15:25,520 --> 00:15:27,360 Speaker 1: going to get them back on. Jan is eighty four 246 00:15:27,440 --> 00:15:32,200 Speaker 1: years young, Ian is eighty six, and they are both 247 00:15:32,240 --> 00:15:36,120 Speaker 1: fucking amazing. I mean that's not me being positive or 248 00:15:36,160 --> 00:15:41,960 Speaker 1: me being glowing. They are incredible. For Ian is eighty six, 249 00:15:42,080 --> 00:15:47,160 Speaker 1: and Ian moves and seems and has the energy of Again, 250 00:15:47,280 --> 00:15:50,480 Speaker 1: this is just my observation and my anecdotal judgment. But 251 00:15:50,520 --> 00:15:53,320 Speaker 1: I've worked with fucking thousands of humans, so I think 252 00:15:53,360 --> 00:15:56,600 Speaker 1: I'm a pretty good judge. This eighty six year old 253 00:15:56,680 --> 00:15:59,960 Speaker 1: dude is like a fit, strong, functional sixty year old. 254 00:16:00,680 --> 00:16:05,280 Speaker 1: I mean at eighty six, it is crazy. I mean, 255 00:16:05,320 --> 00:16:09,040 Speaker 1: this guy's eighty six and can do overhand, full body, 256 00:16:10,080 --> 00:16:13,320 Speaker 1: full range. I should say, chin ups right up, right down. 257 00:16:13,360 --> 00:16:16,440 Speaker 1: Eighty six years old. The average eighty six year old 258 00:16:16,520 --> 00:16:22,440 Speaker 1: could not hold their body weight for two seconds, maybe five, 259 00:16:23,960 --> 00:16:27,400 Speaker 1: probably zero. And by the way, if you're eighty six 260 00:16:27,440 --> 00:16:30,280 Speaker 1: and have never done that, don't try right now. Let's 261 00:16:30,320 --> 00:16:35,720 Speaker 1: build up to that. Now. These guys train every day, 262 00:16:35,760 --> 00:16:39,480 Speaker 1: they do something. And so he does weights three or 263 00:16:39,520 --> 00:16:41,480 Speaker 1: four days a week. He splits it up into upper 264 00:16:41,480 --> 00:16:45,760 Speaker 1: body and lower body. He does he does standing paddle 265 00:16:45,800 --> 00:16:50,400 Speaker 1: board two times a week for five and a half kilometers. 266 00:16:51,040 --> 00:16:53,360 Speaker 1: So he stands on a paddle board in the bay, 267 00:16:53,480 --> 00:16:57,320 Speaker 1: on the in the in the sea, and he paddles 268 00:16:58,080 --> 00:17:00,480 Speaker 1: five and a half kilometers. He paddles for I think 269 00:17:00,520 --> 00:17:07,480 Speaker 1: it's Blackrock to Halfman Bay of black Rock, or vice versa. Anyway, 270 00:17:07,840 --> 00:17:12,080 Speaker 1: he rides his mountain bike every you know, every second 271 00:17:12,160 --> 00:17:15,760 Speaker 1: day or so. He lifts weights. His wife, Jan is 272 00:17:15,800 --> 00:17:18,919 Speaker 1: eighty four. She does boxing once a week, She trains 273 00:17:18,960 --> 00:17:20,840 Speaker 1: so boxing with a trainer once a week, she does 274 00:17:20,880 --> 00:17:23,240 Speaker 1: strength training with a trainer once a week. She does 275 00:17:23,280 --> 00:17:26,760 Speaker 1: strength training by herself twice a week, and then she 276 00:17:26,880 --> 00:17:29,159 Speaker 1: hooks up with her girlfriends and goes and walks the 277 00:17:29,200 --> 00:17:32,760 Speaker 1: stairs and the ramps at the beach. Now, what I 278 00:17:32,840 --> 00:17:37,560 Speaker 1: love about these two is they are doing exactly what 279 00:17:37,680 --> 00:17:41,800 Speaker 1: I am talking about today. They are. Now you think 280 00:17:41,920 --> 00:17:45,320 Speaker 1: they're genetically completely differently because their husband and wife they're 281 00:17:45,359 --> 00:17:51,960 Speaker 1: not genetically related, but they are both absolutely outstandingly functional 282 00:17:52,040 --> 00:17:56,520 Speaker 1: and operational, not because they're genetically gifted, but because they 283 00:17:56,560 --> 00:18:00,000 Speaker 1: are doing these things, Like they have both been strength 284 00:18:00,200 --> 00:18:05,399 Speaker 1: training for decades, and now what they get to enjoy 285 00:18:06,000 --> 00:18:10,560 Speaker 1: is a biological age and a level of function that is, 286 00:18:10,840 --> 00:18:17,639 Speaker 1: I would guess decades younger than the calendar decade, younger 287 00:18:17,640 --> 00:18:22,720 Speaker 1: than their chronological age. And so, you know, this is 288 00:18:22,760 --> 00:18:27,720 Speaker 1: the beauty of being able to get over this fucking 289 00:18:28,359 --> 00:18:33,159 Speaker 1: story that we have in our culture of what is 290 00:18:33,240 --> 00:18:40,159 Speaker 1: age appropriate. You know, we base activities for certain people 291 00:18:40,280 --> 00:18:43,160 Speaker 1: on you know, we go, oh, well, you're this old, 292 00:18:43,200 --> 00:18:47,159 Speaker 1: therefore you should what you should bowl or you should 293 00:18:47,200 --> 00:18:50,720 Speaker 1: sit in a circle of chairs and hit balloons around 294 00:18:50,720 --> 00:18:53,879 Speaker 1: to each other. I'm not trying to be disparaging, but 295 00:18:54,480 --> 00:18:57,440 Speaker 1: the fox's sake, what we need is we need old 296 00:18:57,560 --> 00:19:02,800 Speaker 1: people getting strong and proactively being encouraged. Obviously, we've got 297 00:19:02,840 --> 00:19:05,040 Speaker 1: to work with what we've got, the limitations they have, 298 00:19:05,240 --> 00:19:08,440 Speaker 1: of course, and we can't all go into the gym. 299 00:19:08,480 --> 00:19:13,800 Speaker 1: And you know, gung Ho, I understand that. I understand that, 300 00:19:14,160 --> 00:19:17,480 Speaker 1: but you know what that the human body is fucking 301 00:19:17,760 --> 00:19:22,679 Speaker 1: incredibly adaptable and resilient. And you know, one of the 302 00:19:22,720 --> 00:19:24,879 Speaker 1: things that we're doing now, a friend of mine, Robin 303 00:19:26,240 --> 00:19:29,800 Speaker 1: Robin Vincent, has got an organization called Strength Over Cancer. 304 00:19:29,920 --> 00:19:32,720 Speaker 1: She's a fucking gun good a rob I hope you're 305 00:19:32,720 --> 00:19:36,959 Speaker 1: listening to this Strength over Cancer, and you know she's 306 00:19:37,080 --> 00:19:39,960 Speaker 1: working with and all of She's got this great organization 307 00:19:40,080 --> 00:19:43,600 Speaker 1: and these great people that volunteer their time to work 308 00:19:43,640 --> 00:19:48,600 Speaker 1: with people who are battling or dealing with, navigating whatever 309 00:19:48,640 --> 00:19:51,520 Speaker 1: you want to call it, the cancer journey. And we 310 00:19:51,640 --> 00:19:53,879 Speaker 1: know now and even people who are in the mid 311 00:19:53,920 --> 00:19:58,080 Speaker 1: midst of chemotherapy and radio radiation therapy who are doing 312 00:19:58,160 --> 00:20:01,760 Speaker 1: strength training, because we know that that's strength training, even 313 00:20:01,840 --> 00:20:05,520 Speaker 1: for people who are in the middle of chemo and 314 00:20:05,600 --> 00:20:09,439 Speaker 1: the cancer journey can be check with your doctor and 315 00:20:09,480 --> 00:20:12,080 Speaker 1: all that. Don't jump in because I said it, but 316 00:20:12,160 --> 00:20:16,680 Speaker 1: it can be protective and they are getting some amazing 317 00:20:17,160 --> 00:20:22,679 Speaker 1: results strength training. Honestly, it's like, you know, if we 318 00:20:22,800 --> 00:20:25,879 Speaker 1: could produce, if we could you know what I'm going 319 00:20:25,960 --> 00:20:28,760 Speaker 1: to say, don't you, If we could produce a drug 320 00:20:30,880 --> 00:20:37,679 Speaker 1: that has the psychological, the physiological, biological, emotional, practical, real 321 00:20:37,720 --> 00:20:41,320 Speaker 1: world benefits of strength training, if we had a that 322 00:20:41,359 --> 00:20:47,879 Speaker 1: would be hands down the most popular, biggest selling, most 323 00:20:47,920 --> 00:20:54,520 Speaker 1: profitable drug in the history of mankind. But there is 324 00:20:54,560 --> 00:20:59,159 Speaker 1: no fucking magic pill, and the pill in inverted commas 325 00:20:59,200 --> 00:21:03,959 Speaker 1: that we need to take. Strength training is not quick, fun, easy, 326 00:21:04,040 --> 00:21:08,640 Speaker 1: or painless. It's not without effort, it's not without sacrifice. 327 00:21:09,640 --> 00:21:13,560 Speaker 1: So in a world that is obsessed with quick fixes 328 00:21:13,560 --> 00:21:18,720 Speaker 1: and instant gratification and magic pills and safety nets and 329 00:21:19,560 --> 00:21:23,360 Speaker 1: you know, two minute abs, it is so important that 330 00:21:23,480 --> 00:21:27,879 Speaker 1: we get our mind in the right place to get 331 00:21:27,960 --> 00:21:31,560 Speaker 1: our body in the right place. I've got a bit 332 00:21:31,600 --> 00:21:35,160 Speaker 1: of evangelical then didn't I do that? I'm nearly done. 333 00:21:35,160 --> 00:21:38,960 Speaker 1: I've got two questions. My second last question is how 334 00:21:39,000 --> 00:21:43,280 Speaker 1: hard should I train? I've kind of answered it. But 335 00:21:43,320 --> 00:21:47,160 Speaker 1: the answer is initially not hard at all. Like I said, 336 00:21:47,200 --> 00:21:48,920 Speaker 1: the first four to eight weeks, apart from all the 337 00:21:49,040 --> 00:21:50,639 Speaker 1: other stuff I said, you're just trying to build a 338 00:21:50,680 --> 00:21:53,400 Speaker 1: training base. You're trying not to get injured, you're trying 339 00:21:53,440 --> 00:21:56,240 Speaker 1: to stay safe, You're trying to build a relationship with 340 00:21:56,280 --> 00:22:01,120 Speaker 1: strength training and dumbells and barbells, etc. But once you're 341 00:22:01,240 --> 00:22:03,920 Speaker 1: on the journey, and now you've been training for a while, 342 00:22:03,960 --> 00:22:06,119 Speaker 1: you've got some strength. You've got a bit of strength, 343 00:22:06,160 --> 00:22:09,320 Speaker 1: you've got some technique, you've got some understanding, you know 344 00:22:09,359 --> 00:22:13,919 Speaker 1: how to do things well. Then you can, with the 345 00:22:14,000 --> 00:22:18,320 Speaker 1: right technique, being sensible and intelligent and strategic, you can 346 00:22:18,359 --> 00:22:22,360 Speaker 1: train pretty fucking hard, pretty hard. I'm not talking about 347 00:22:22,480 --> 00:22:28,000 Speaker 1: in a silly or reckless way, but you would be surprised, 348 00:22:28,160 --> 00:22:30,200 Speaker 1: Like you just heard me tell you what Ian does. 349 00:22:30,280 --> 00:22:36,919 Speaker 1: Ian's eighty six. Ian is, like I said, is like 350 00:22:36,960 --> 00:22:40,080 Speaker 1: someone thirty years younger, twenty five years younger, and he 351 00:22:40,200 --> 00:22:43,720 Speaker 1: trains for an eighty six year old man stupidly hard, 352 00:22:44,240 --> 00:22:48,520 Speaker 1: stupidly hard, but it ain't stupid because he's programmed and 353 00:22:48,600 --> 00:22:52,800 Speaker 1: conditioned and work towards that literally decade. So we don't 354 00:22:52,800 --> 00:22:54,280 Speaker 1: want to train over the top. We don't want to 355 00:22:54,320 --> 00:22:56,480 Speaker 1: train too much or too long or too hard, but 356 00:22:56,600 --> 00:22:59,639 Speaker 1: we also want to train at a level where our 357 00:22:59,680 --> 00:23:03,600 Speaker 1: body has to adapt. Remember we've spoken earlier about maintenance 358 00:23:03,640 --> 00:23:07,040 Speaker 1: and progression. If we want our body to progress, we 359 00:23:07,080 --> 00:23:09,640 Speaker 1: need to be training at a level, at an intensity, 360 00:23:10,000 --> 00:23:13,359 Speaker 1: with enough variety so that there is a genuine need 361 00:23:13,480 --> 00:23:19,600 Speaker 1: for adaptation, improvement, growth, transformation. And my last question is Harps, 362 00:23:19,800 --> 00:23:22,639 Speaker 1: I didn't write that. I'm just saying that, Harps, what 363 00:23:22,760 --> 00:23:28,480 Speaker 1: about recovery? Good question. So what we're doing in the 364 00:23:28,520 --> 00:23:33,600 Speaker 1: gym is we're stimulating this adaptive response. But it's really 365 00:23:34,400 --> 00:23:36,919 Speaker 1: when we're not at the gym that the good stuff happens, 366 00:23:37,000 --> 00:23:42,120 Speaker 1: the growing, the recovery, the improvement, the adaptation. All we're 367 00:23:42,119 --> 00:23:45,400 Speaker 1: doing in the gym is we're just stimulating that adaptive response. 368 00:23:45,480 --> 00:23:49,520 Speaker 1: So how long you will have between workouts will vary. 369 00:23:50,720 --> 00:23:55,920 Speaker 1: But I'm like, as a really rough bro science guide, 370 00:23:56,720 --> 00:23:59,320 Speaker 1: i would not be training the same muscle groups in 371 00:23:59,400 --> 00:24:03,560 Speaker 1: terms of length, training more than every third day. So 372 00:24:03,600 --> 00:24:05,960 Speaker 1: I wouldn't be going in on Monday training my chest 373 00:24:06,480 --> 00:24:08,720 Speaker 1: and then back in on Tuesday train and my chest, 374 00:24:10,000 --> 00:24:14,560 Speaker 1: or maybe even Wednesday it might be Thursday. So again 375 00:24:15,200 --> 00:24:17,480 Speaker 1: this is not a recommendation, but a lot of people 376 00:24:17,520 --> 00:24:20,560 Speaker 1: and it seems to work quite well, tend to come 377 00:24:20,600 --> 00:24:22,920 Speaker 1: around and they do what's called a split routine, by 378 00:24:22,960 --> 00:24:26,080 Speaker 1: the way, which is where we just break up the 379 00:24:26,160 --> 00:24:28,680 Speaker 1: muscle groups to train them on different days. It's not 380 00:24:29,680 --> 00:24:33,040 Speaker 1: necessarily if strength is your goal, it's not necessarily a 381 00:24:33,080 --> 00:24:35,720 Speaker 1: good idea to go in the gym and train chest 382 00:24:35,760 --> 00:24:38,680 Speaker 1: and back and shoulders and biceps and triceps and lower 383 00:24:38,720 --> 00:24:41,520 Speaker 1: back and abs and quads and hamstrings and glutes and 384 00:24:41,560 --> 00:24:45,280 Speaker 1: carbs all on the oneday. It's good to break that 385 00:24:45,320 --> 00:24:50,960 Speaker 1: stuff up and so recovery between workouts. Or you can 386 00:24:51,000 --> 00:24:54,440 Speaker 1: train every day, but you're not training the same things 387 00:24:54,520 --> 00:24:56,760 Speaker 1: every day. By the way, you don't need to train 388 00:24:56,800 --> 00:25:02,040 Speaker 1: every day. And a really good a really good guide 389 00:25:02,040 --> 00:25:07,440 Speaker 1: for some people is three on one off maybe, which 390 00:25:07,480 --> 00:25:10,439 Speaker 1: is where we do we might do let's say, and 391 00:25:10,480 --> 00:25:13,240 Speaker 1: this is an example, not a prescription, I might do 392 00:25:13,359 --> 00:25:18,719 Speaker 1: chest and arms on day one, and then day two 393 00:25:18,840 --> 00:25:22,399 Speaker 1: I do all lower body, lower back and lower body, 394 00:25:23,640 --> 00:25:26,280 Speaker 1: and then day three because I did chest and arms 395 00:25:26,280 --> 00:25:28,639 Speaker 1: on day one, day three I do shoulders and back, 396 00:25:29,359 --> 00:25:32,080 Speaker 1: and then day four I have off so that's a 397 00:25:32,119 --> 00:25:36,680 Speaker 1: recovery day in this program that I'm hypothesizing. But what 398 00:25:36,680 --> 00:25:38,720 Speaker 1: that means is on day one, I'm doing upper body, 399 00:25:38,800 --> 00:25:41,200 Speaker 1: day two, I'm doing lower body. Day three I'm doing 400 00:25:41,280 --> 00:25:44,520 Speaker 1: upper body, and day four I'm having off. So I'm 401 00:25:44,520 --> 00:25:47,800 Speaker 1: never doing upper body two days in a row. I'm 402 00:25:47,800 --> 00:25:51,639 Speaker 1: never doing legs two days in a row. Or it 403 00:25:51,720 --> 00:25:55,120 Speaker 1: might just be upper body day off, lower body day off, 404 00:25:55,960 --> 00:25:59,959 Speaker 1: upper body day off, lower body day off, upper body 405 00:26:00,720 --> 00:26:04,800 Speaker 1: day off, low it whatever, but your body will tell you. 406 00:26:04,800 --> 00:26:07,919 Speaker 1: Your body will tell you. All right, team, I just 407 00:26:07,960 --> 00:26:12,080 Speaker 1: spoke for about an hour and ten minutes sitting in 408 00:26:12,080 --> 00:26:15,520 Speaker 1: a room by myself. It only took me about fifteen 409 00:26:15,560 --> 00:26:22,560 Speaker 1: goals at this fucking podcast. If you enjoyed it, I 410 00:26:22,560 --> 00:26:24,600 Speaker 1: hope you do something with it. If you want to 411 00:26:24,640 --> 00:26:28,520 Speaker 1: give me some feedback on it, just go to the 412 00:26:28,520 --> 00:26:31,600 Speaker 1: the old Facebook page Rouni and tell me if you 413 00:26:31,760 --> 00:26:34,080 Speaker 1: enjoyed it, because if you tell me not to stroke 414 00:26:34,119 --> 00:26:37,760 Speaker 1: my ego, but then I might do something similar, I 415 00:26:37,840 --> 00:26:41,520 Speaker 1: might open the door on some more conversations. Obviously, the 416 00:26:41,560 --> 00:26:45,000 Speaker 1: vast majority of what I'm doing at the moment, you know, 417 00:26:45,160 --> 00:26:48,200 Speaker 1: is either conversations with people about their stuff, but invariably 418 00:26:48,240 --> 00:26:51,280 Speaker 1: we're talking about, you know, a high performance from a 419 00:26:51,320 --> 00:26:54,360 Speaker 1: cognitive and emotional and psychological and behavioral point of view. 420 00:26:54,400 --> 00:26:58,040 Speaker 1: But I you know, also I acknowledge that we all 421 00:26:58,080 --> 00:27:00,280 Speaker 1: live in a body, and you can't get one, you 422 00:27:00,320 --> 00:27:02,840 Speaker 1: can't get another one, that the one that you've got 423 00:27:02,960 --> 00:27:05,320 Speaker 1: is your one, that's your addition. You can't you know, 424 00:27:06,160 --> 00:27:08,200 Speaker 1: you can't fuck it up and then just go order 425 00:27:08,240 --> 00:27:12,520 Speaker 1: another one. So I'm also of the opinion that we 426 00:27:12,720 --> 00:27:18,440 Speaker 1: all need to really prioritize our body from the point 427 00:27:18,440 --> 00:27:20,720 Speaker 1: of view that when we look after our body, we 428 00:27:20,800 --> 00:27:25,520 Speaker 1: look after everything, because doing life in a body that's 429 00:27:25,600 --> 00:27:28,800 Speaker 1: broken or unhealthy or on the way to being broken 430 00:27:28,960 --> 00:27:32,760 Speaker 1: or unhealthy is no way to do life. All right, 431 00:27:33,000 --> 00:27:35,280 Speaker 1: love your guts is see you next time.