1 00:00:00,520 --> 00:00:01,040 Speaker 1: Good a team. 2 00:00:01,080 --> 00:00:03,960 Speaker 2: Welcome to another installment of Well it's really part B 3 00:00:04,280 --> 00:00:07,520 Speaker 2: of part two of the conversation I began yesterday about 4 00:00:08,000 --> 00:00:14,239 Speaker 2: strength training. Hope you're enjoying it. Here's part two. So 5 00:00:14,520 --> 00:00:19,320 Speaker 2: the next question is what are the different strength training options? 6 00:00:20,800 --> 00:00:25,400 Speaker 2: So generally we're you know, we're talking about free weights. 7 00:00:25,400 --> 00:00:28,520 Speaker 2: When we talk about free weights, we're talking about dumb 8 00:00:28,520 --> 00:00:34,279 Speaker 2: bells and bar bells and kettle bells and plates. You know, 9 00:00:34,360 --> 00:00:36,440 Speaker 2: so you know what a ten kilo plate is. You 10 00:00:36,680 --> 00:00:38,199 Speaker 2: slide it on the end of the barbell. You know 11 00:00:38,240 --> 00:00:38,640 Speaker 2: what that is. 12 00:00:38,640 --> 00:00:40,440 Speaker 1: So they're all called free weights. 13 00:00:41,440 --> 00:00:44,360 Speaker 2: And what I like about free weights is there's a 14 00:00:44,560 --> 00:00:51,159 Speaker 2: huge amount of flexibility and a multitude of different applications 15 00:00:51,600 --> 00:00:53,519 Speaker 2: and like the beauty of Let's say you've got one 16 00:00:53,600 --> 00:00:55,840 Speaker 2: hundred pounds of weights and a barbell that weighs twenty 17 00:00:55,880 --> 00:00:57,880 Speaker 2: five pounds, so you've got in total, you've got one 18 00:00:57,960 --> 00:01:01,040 Speaker 2: hundred and twenty five pounds or give or take what 19 00:01:01,160 --> 00:01:04,039 Speaker 2: is that fifty you know, about fifty five k's in total, 20 00:01:04,720 --> 00:01:07,080 Speaker 2: Like just with that bar and just with those weights, 21 00:01:07,240 --> 00:01:12,039 Speaker 2: there is probably you know, there's definitely thirty, forty, fifty 22 00:01:12,120 --> 00:01:14,680 Speaker 2: sixty exercises that you can do, and then when we 23 00:01:14,760 --> 00:01:17,240 Speaker 2: chuck in different benches and so on, there's we could, 24 00:01:17,280 --> 00:01:19,800 Speaker 2: probably if we had enough time, figure out one hundred 25 00:01:19,800 --> 00:01:24,039 Speaker 2: different exercises that can be done just with something simple 26 00:01:24,120 --> 00:01:27,120 Speaker 2: like a barbell and some plates. So free weights are 27 00:01:27,160 --> 00:01:32,440 Speaker 2: definitely an option. What is probably a limitation or a 28 00:01:33,720 --> 00:01:38,840 Speaker 2: caveat with free weights is that lifting free weights compared 29 00:01:38,880 --> 00:01:41,679 Speaker 2: to the other options I'm about to talk about, can 30 00:01:41,760 --> 00:01:47,720 Speaker 2: be comparatively more dangerous. I've seen many times people drop 31 00:01:47,840 --> 00:01:52,000 Speaker 2: things and plates slide off barbells, and people get injured 32 00:01:52,200 --> 00:01:59,120 Speaker 2: or almost injured in gyms. Myself included doing things where 33 00:01:59,200 --> 00:02:03,440 Speaker 2: they they haven't set something up properly. Also, the other 34 00:02:03,480 --> 00:02:06,600 Speaker 2: thing to keep in mind about free weights, like somebody 35 00:02:06,680 --> 00:02:12,160 Speaker 2: jumping on say a ball, a fitball or an exercise 36 00:02:12,240 --> 00:02:14,760 Speaker 2: ball with a couple of dumbells, doing dumbbell bench press, 37 00:02:14,840 --> 00:02:16,520 Speaker 2: lying on your back, doing a version of a bench 38 00:02:16,520 --> 00:02:19,040 Speaker 2: press on a ball with dumbbells that's the separate weight 39 00:02:19,160 --> 00:02:22,880 Speaker 2: each hand. Well, that requires quite a bit of competence 40 00:02:22,919 --> 00:02:28,840 Speaker 2: and confidence and skill and balance and technique. So using 41 00:02:28,960 --> 00:02:33,520 Speaker 2: free weights really well requires a level of competence and 42 00:02:33,560 --> 00:02:37,280 Speaker 2: skill that the average person will not have first time. 43 00:02:37,320 --> 00:02:37,760 Speaker 1: In the gym. 44 00:02:37,919 --> 00:02:41,080 Speaker 2: In fact, they won't have They might be naturally better 45 00:02:41,120 --> 00:02:45,680 Speaker 2: at it than some, but definitely training safely and optimally 46 00:02:45,840 --> 00:02:49,480 Speaker 2: with free weights is something that needs to develop over time. 47 00:02:50,040 --> 00:02:53,040 Speaker 2: And people have said to me many times. But let's say, 48 00:02:53,080 --> 00:02:56,880 Speaker 2: for example, you know what a barbell bench press is, 49 00:02:56,919 --> 00:03:00,040 Speaker 2: So a pinloaded bench press where you lie on a 50 00:03:00,080 --> 00:03:03,480 Speaker 2: bench and then you push up some handles that are 51 00:03:03,520 --> 00:03:07,560 Speaker 2: fixed to some pinloaded plates where you push in a 52 00:03:07,600 --> 00:03:10,680 Speaker 2: pin what are basically a steel kind of peg to 53 00:03:10,760 --> 00:03:14,919 Speaker 2: make the weight heavier or lighter. You can't overbalance because 54 00:03:14,960 --> 00:03:19,280 Speaker 2: it's on runners and it's about as safe as you 55 00:03:19,360 --> 00:03:24,480 Speaker 2: can get from a weight training perspective. So doing strength 56 00:03:24,560 --> 00:03:29,560 Speaker 2: training with pinloaded equipment or similar. There's hydraulic equipment, there's 57 00:03:29,720 --> 00:03:36,240 Speaker 2: different kinds of machine based exercise equipment. But let's just 58 00:03:36,600 --> 00:03:40,280 Speaker 2: most gyms have got pinloaded equipment. Go into any gym, 59 00:03:40,400 --> 00:03:42,480 Speaker 2: any normal commercial gym, there will be. 60 00:03:44,160 --> 00:03:44,480 Speaker 1: Nelly. 61 00:03:44,640 --> 00:03:47,080 Speaker 2: Any normal commercial gym, there'll be pinloaded equipment. 62 00:03:47,120 --> 00:03:47,600 Speaker 1: I guess I. 63 00:03:47,520 --> 00:03:50,680 Speaker 2: Should say that very easy to teach, very easy to do, 64 00:03:50,800 --> 00:03:55,480 Speaker 2: and relatively safe. Not as functional. That is, for example, 65 00:03:55,520 --> 00:03:57,640 Speaker 2: if I'm lying on a ball as I described before, 66 00:03:57,680 --> 00:04:01,880 Speaker 2: doing a Dumbell bench press. I'm because only my feet 67 00:04:02,000 --> 00:04:04,640 Speaker 2: are on the ground and my shoulders are on the ball. 68 00:04:05,080 --> 00:04:08,480 Speaker 2: I'm using all of the muscles from my ankles up 69 00:04:09,080 --> 00:04:12,920 Speaker 2: to my neck basically to stabilize me because I'm on 70 00:04:12,960 --> 00:04:16,839 Speaker 2: an unstable surface that is a ball, and my shoulder 71 00:04:16,880 --> 00:04:21,400 Speaker 2: stabilizers are working over time, and my hips and everything, 72 00:04:21,440 --> 00:04:24,680 Speaker 2: and so there's a lot more muscles being involved and 73 00:04:24,839 --> 00:04:31,239 Speaker 2: required to execute that movement effectively, versus are harps lying 74 00:04:31,320 --> 00:04:34,599 Speaker 2: on a pinloaded machine. The reason that I like the 75 00:04:34,640 --> 00:04:39,039 Speaker 2: pinloaded machines initially is that they're easy to teach, they're 76 00:04:39,080 --> 00:04:41,919 Speaker 2: easy to do, and it's really you're still building strength, 77 00:04:42,880 --> 00:04:45,760 Speaker 2: but it's really good for people to gain confidence in 78 00:04:45,800 --> 00:04:50,320 Speaker 2: a gym. Anybody that comes to the gym that's pretty scared, 79 00:04:50,360 --> 00:04:54,479 Speaker 2: that doesn't have any any or much prior experience, that's 80 00:04:54,480 --> 00:04:58,719 Speaker 2: a bit uncomfortable in that environment. I would almost always 81 00:04:58,760 --> 00:05:01,520 Speaker 2: start them on pinloaded equipment if I have that option, 82 00:05:02,120 --> 00:05:04,440 Speaker 2: purely from the point of view, so that they can 83 00:05:04,520 --> 00:05:08,560 Speaker 2: have a strength training experience without going through the potential 84 00:05:08,640 --> 00:05:12,560 Speaker 2: trauma of looking silly or being embarrassed, or having to 85 00:05:12,800 --> 00:05:17,360 Speaker 2: learn a new technical skill on day one and so on. 86 00:05:18,760 --> 00:05:21,960 Speaker 2: So free weights, pinloaded weights, and there are a bunch 87 00:05:21,960 --> 00:05:25,919 Speaker 2: of other options in you know, you could call rock climbing. 88 00:05:26,000 --> 00:05:29,160 Speaker 2: There's indoor rock climbing centers. You could call that strength training, 89 00:05:29,640 --> 00:05:32,440 Speaker 2: which it is. You could call using reformer beds in 90 00:05:32,480 --> 00:05:37,400 Speaker 2: pilate studios strength training, which it is. I'm just talking 91 00:05:37,400 --> 00:05:40,760 Speaker 2: about mainstream gyms for the moment, and I guess we 92 00:05:40,800 --> 00:05:44,599 Speaker 2: would also chuck in there. You know, body weight training 93 00:05:44,720 --> 00:05:48,800 Speaker 2: is a very legitimate and very very effective way to 94 00:05:49,080 --> 00:05:55,839 Speaker 2: build not only strength, but also muscular endurance and overall functions. 95 00:05:55,880 --> 00:05:59,400 Speaker 2: So you know, some people think, yeah, but the problem 96 00:05:59,400 --> 00:06:01,520 Speaker 2: with body weight is that you're lifting the same weight, so. 97 00:06:01,480 --> 00:06:02,760 Speaker 1: There's no real progression. 98 00:06:02,960 --> 00:06:07,560 Speaker 2: Well, grasshopper, you don't really understand progression if you think 99 00:06:07,600 --> 00:06:09,640 Speaker 2: that is the case. And so there are a lot 100 00:06:09,680 --> 00:06:13,520 Speaker 2: of ways to increase stress. There are a lot of 101 00:06:13,560 --> 00:06:17,880 Speaker 2: ways to increase the level of intensity, even if you 102 00:06:17,920 --> 00:06:21,080 Speaker 2: were using the same in inverted commas weight. So my 103 00:06:21,279 --> 00:06:25,320 Speaker 2: weight is eighty five kilos, so my body weight eighty 104 00:06:25,360 --> 00:06:28,840 Speaker 2: five kilos. Now I could jump on the floor right 105 00:06:28,839 --> 00:06:31,680 Speaker 2: now and do ten push ups, chest to ground, arms 106 00:06:31,720 --> 00:06:33,920 Speaker 2: locked out at the top, right down, right up, right down, 107 00:06:33,960 --> 00:06:36,960 Speaker 2: right up, and ten push ups might take me about 108 00:06:37,000 --> 00:06:40,120 Speaker 2: ten seconds, and for me that would be very easy. 109 00:06:41,680 --> 00:06:45,479 Speaker 2: But what if the same bloke with the same body, 110 00:06:46,160 --> 00:06:50,200 Speaker 2: the same weight did the same exercise, but he slowed 111 00:06:50,240 --> 00:06:56,880 Speaker 2: it down by ten times. What if instead of doing 112 00:06:56,880 --> 00:07:00,360 Speaker 2: one push up in one second and finishing, I set 113 00:07:00,360 --> 00:07:03,800 Speaker 2: of ten push ups in ten seconds. What if each rep? 114 00:07:03,880 --> 00:07:07,240 Speaker 2: What if each push up took me ten seconds. So 115 00:07:07,320 --> 00:07:08,880 Speaker 2: what if I'm at the top of the movement and 116 00:07:08,920 --> 00:07:12,200 Speaker 2: I go slowly to the ground five seconds, and then 117 00:07:12,200 --> 00:07:14,440 Speaker 2: I come slowly back to the top of the movement, 118 00:07:14,600 --> 00:07:18,760 Speaker 2: arm straight. Now I've done one rep, one repetition ten seconds. 119 00:07:20,240 --> 00:07:23,920 Speaker 2: I do ten of those. Now my time under tension, 120 00:07:24,160 --> 00:07:26,840 Speaker 2: that is how long my muscles are working for. My 121 00:07:26,960 --> 00:07:30,160 Speaker 2: time under tension has gone from ten seconds to one 122 00:07:30,240 --> 00:07:33,600 Speaker 2: hundred seconds. And the intensity and the pain and the 123 00:07:33,640 --> 00:07:36,920 Speaker 2: stress and the training effect and the value has gone 124 00:07:36,960 --> 00:07:40,160 Speaker 2: through the fucking roof because I've just gone from a 125 00:07:40,200 --> 00:07:42,640 Speaker 2: one or two out of ten hard to a fifteen 126 00:07:42,680 --> 00:07:46,480 Speaker 2: out of ten hard using the exact same weight my body, 127 00:07:46,520 --> 00:07:50,600 Speaker 2: doing the exact same movement a push up, stressing the 128 00:07:50,640 --> 00:07:55,560 Speaker 2: exact same muscles in a different way. So there are 129 00:07:55,640 --> 00:07:59,280 Speaker 2: a lot of ways to increase intensity to make the 130 00:07:59,320 --> 00:08:04,960 Speaker 2: training effects differently different and to get really good results 131 00:08:05,040 --> 00:08:09,160 Speaker 2: with fuck all equipment or what seems to be not 132 00:08:09,240 --> 00:08:14,760 Speaker 2: a lot of options. Remember, your body, your muscles are 133 00:08:15,040 --> 00:08:24,000 Speaker 2: just biological tissues that respond to different stimuli, you know. 134 00:08:24,400 --> 00:08:26,680 Speaker 2: Like for example, even if we go back just to 135 00:08:26,760 --> 00:08:30,920 Speaker 2: the the push up example, so let's say you wanted 136 00:08:30,920 --> 00:08:33,520 Speaker 2: to well, how else could I make it different? All right, Well, 137 00:08:33,640 --> 00:08:35,600 Speaker 2: instead of having two feet on the ground, have one. 138 00:08:36,360 --> 00:08:38,720 Speaker 2: So now instead of having four anchor points, two feet, 139 00:08:38,760 --> 00:08:42,320 Speaker 2: two hands, now you've got three. Oh wow, Yeah, well 140 00:08:42,320 --> 00:08:46,080 Speaker 2: that that's harder. Yeah, that's harder. That's harder because in 141 00:08:46,120 --> 00:08:49,400 Speaker 2: a way, you're lifting more weight. Yeah you're lifting the 142 00:08:49,440 --> 00:08:52,120 Speaker 2: same body weight, but because you've got now you've got 143 00:08:52,200 --> 00:08:55,400 Speaker 2: one foot off the ground, trust me, it's more in 144 00:08:55,400 --> 00:09:00,160 Speaker 2: inverted commas weight or more stress more accurately. Now, now 145 00:09:00,920 --> 00:09:03,560 Speaker 2: do that same thing, but put that foot up on 146 00:09:03,600 --> 00:09:06,360 Speaker 2: a chair and have your hands down on the ground 147 00:09:06,760 --> 00:09:09,840 Speaker 2: and that oh fuck right now. All of these are 148 00:09:10,080 --> 00:09:15,760 Speaker 2: examples of progression. Remember we spoke earlier about adaptation versus progression. 149 00:09:16,760 --> 00:09:19,920 Speaker 2: This is the way that we create a progressive overload 150 00:09:20,200 --> 00:09:25,920 Speaker 2: model of exercise without more equipment or more weight. Okay, 151 00:09:26,720 --> 00:09:30,800 Speaker 2: the next question is how often should I train and 152 00:09:30,840 --> 00:09:35,160 Speaker 2: for how long? Now, literally thousands of people listen to 153 00:09:35,240 --> 00:09:38,280 Speaker 2: this show, So for me to go, oh, everyone should 154 00:09:38,320 --> 00:09:43,280 Speaker 2: do this would be flawed, it would be wrong, it 155 00:09:43,320 --> 00:09:47,640 Speaker 2: would be misleading. And so I'm going to say, I 156 00:09:47,760 --> 00:09:55,840 Speaker 2: think everyone who is capable should do a minimum. I mean, 157 00:09:55,840 --> 00:09:58,440 Speaker 2: this is the rockety rock rock bottom. A minimum of 158 00:09:58,520 --> 00:10:02,600 Speaker 2: twenty minutes of strength training three times a week. That's 159 00:10:02,600 --> 00:10:05,640 Speaker 2: what I think, And that is really just based on me, 160 00:10:05,840 --> 00:10:08,240 Speaker 2: just you know, working with people forty five, I think 161 00:10:08,360 --> 00:10:11,720 Speaker 2: ideally I would love people to do somewhere between thirty 162 00:10:11,760 --> 00:10:14,480 Speaker 2: and sixty minutes three times a week. Now, that doesn't 163 00:10:14,480 --> 00:10:17,280 Speaker 2: mean rushing through the workout. That doesn't mean you're in 164 00:10:17,320 --> 00:10:20,280 Speaker 2: the gym for sixty minutes and you're lifting for sixty minutes. 165 00:10:20,320 --> 00:10:22,360 Speaker 2: That just means you're at the gym for thirty to 166 00:10:22,400 --> 00:10:27,840 Speaker 2: sixty and probably about half that time you're actually lifting something. 167 00:10:28,920 --> 00:10:33,920 Speaker 2: So in a thirty minute workout, there might be fifteen 168 00:10:33,920 --> 00:10:37,040 Speaker 2: minutes where you're not lifting anything because you're lifting for 169 00:10:37,080 --> 00:10:39,480 Speaker 2: a minute, you're recovering for a minute. But when you 170 00:10:39,559 --> 00:10:43,120 Speaker 2: leave the gym, you've done fifteen minutes having your muscles 171 00:10:43,640 --> 00:10:49,120 Speaker 2: under stress. So and again, how long you should train, 172 00:10:50,320 --> 00:10:53,120 Speaker 2: how often you should train, how hard you should train. 173 00:10:53,720 --> 00:10:58,000 Speaker 2: These are questions that I can't specifically answer for obvious reasons. 174 00:10:58,080 --> 00:11:01,480 Speaker 2: If it was you and me one on one and 175 00:11:01,520 --> 00:11:03,320 Speaker 2: I got to know your story and I got to, 176 00:11:04,920 --> 00:11:09,080 Speaker 2: you know, understand your body and your needs and your goals, 177 00:11:09,120 --> 00:11:13,160 Speaker 2: and your capacity, and your injury history and your medical 178 00:11:13,200 --> 00:11:15,520 Speaker 2: issues if you have any and bah bah bah all 179 00:11:15,559 --> 00:11:18,160 Speaker 2: of that, then I could I could prescribe you a 180 00:11:18,200 --> 00:11:23,920 Speaker 2: program which would be relatively specific to your needs. But 181 00:11:24,080 --> 00:11:28,240 Speaker 2: even with that, we go all right, you know, Sally, 182 00:11:28,280 --> 00:11:30,599 Speaker 2: here's your program based on everything you've told me that 183 00:11:30,640 --> 00:11:33,880 Speaker 2: the conversation, We've had a little bit of testing, we've done, 184 00:11:34,520 --> 00:11:36,679 Speaker 2: but we're still going to see how your body responds. 185 00:11:36,920 --> 00:11:38,760 Speaker 2: We're still going to see how your body responds, and 186 00:11:38,760 --> 00:11:40,679 Speaker 2: we're going to tweak and we're going to adapt as 187 00:11:40,720 --> 00:11:44,200 Speaker 2: we go. Even with my own training, my training varies 188 00:11:44,240 --> 00:11:47,880 Speaker 2: over time as I get older, as I as things change, 189 00:11:48,040 --> 00:11:50,840 Speaker 2: as my shoulder is temporarily fucked, so I've got to 190 00:11:50,840 --> 00:11:55,480 Speaker 2: modify and work around that. And and I guess this 191 00:11:55,679 --> 00:11:58,760 Speaker 2: comes down to, you know, how do you find the 192 00:11:58,880 --> 00:12:04,240 Speaker 2: right program? Well, how you find the right program for 193 00:12:04,360 --> 00:12:08,480 Speaker 2: you look. In an ideal world, you would have someone 194 00:12:08,520 --> 00:12:10,800 Speaker 2: with a lot of knowledge right your program and that 195 00:12:10,880 --> 00:12:13,160 Speaker 2: person with I'm talking about an ideal world. We don't 196 00:12:13,200 --> 00:12:14,920 Speaker 2: live in an ideal world, but some of you might 197 00:12:14,920 --> 00:12:17,800 Speaker 2: be able to make this happen. That is, you find someone. 198 00:12:17,840 --> 00:12:24,360 Speaker 2: You either find a very experienced personal trainer, somebody with 199 00:12:24,400 --> 00:12:26,679 Speaker 2: a lot of knowledge and a lot of experience and 200 00:12:26,720 --> 00:12:28,680 Speaker 2: a lot of runs on the board in terms of 201 00:12:28,760 --> 00:12:32,520 Speaker 2: prescribing exercise, writing programs, working with a broad cross section 202 00:12:32,559 --> 00:12:36,319 Speaker 2: of humans with different bodies and different needs and different environments. 203 00:12:36,360 --> 00:12:41,440 Speaker 2: You need someone who is vastly experienced. No disrespect to 204 00:12:41,480 --> 00:12:45,439 Speaker 2: brand newbies. Everybody's got to start somewhere. But I'm telling 205 00:12:45,480 --> 00:12:48,160 Speaker 2: you what I think is best for you. Like I 206 00:12:48,160 --> 00:12:51,160 Speaker 2: don't want the mechanic that qualified last tuesday to work 207 00:12:51,200 --> 00:12:54,880 Speaker 2: on my car, no disrespect. Everyone's got to start somewhere. 208 00:12:55,400 --> 00:12:59,240 Speaker 2: But if we're talking about how do you find the 209 00:12:59,280 --> 00:13:02,559 Speaker 2: best pro for you, you want someone with experience. 210 00:13:03,200 --> 00:13:04,800 Speaker 1: You want someone with experience, and. 211 00:13:04,800 --> 00:13:09,440 Speaker 2: That program is going to be designed based on your needs, 212 00:13:09,520 --> 00:13:12,680 Speaker 2: your individual physical needs, your body type, and like I said, 213 00:13:12,880 --> 00:13:17,679 Speaker 2: medical stuff, injury stuff, and also the specific goals that 214 00:13:17,720 --> 00:13:19,640 Speaker 2: you have, like what is it that you want to 215 00:13:19,679 --> 00:13:23,679 Speaker 2: do and be and change and optimize. 216 00:13:23,840 --> 00:13:24,079 Speaker 1: You know. 217 00:13:24,240 --> 00:13:27,360 Speaker 2: It might be I want to build upper body muscle strength. 218 00:13:27,840 --> 00:13:31,160 Speaker 2: I want to strengthen my weak, shitty lower back. I 219 00:13:31,200 --> 00:13:35,240 Speaker 2: want to lower my blood pressure. I worked with someone 220 00:13:35,280 --> 00:13:39,240 Speaker 2: recently who one of their main goals is to increase 221 00:13:39,360 --> 00:13:44,760 Speaker 2: grip strength because they've got really like really weak hands 222 00:13:44,760 --> 00:13:46,680 Speaker 2: and really you know, and they've got other goals, but 223 00:13:46,720 --> 00:13:47,400 Speaker 2: they're like, how. 224 00:13:47,320 --> 00:13:48,000 Speaker 1: Do I do that? 225 00:13:48,720 --> 00:13:51,440 Speaker 2: And I said, go get yourself a rubber ball or 226 00:13:51,440 --> 00:13:54,480 Speaker 2: a tennis ball or something that's pretty pumped up, pretty hard, 227 00:13:55,040 --> 00:13:58,120 Speaker 2: and just squeeze that motherfucker all day, or not all day, 228 00:13:58,120 --> 00:13:58,880 Speaker 2: but every now and then. 229 00:13:58,920 --> 00:13:59,360 Speaker 1: Think of it. 230 00:13:59,360 --> 00:14:02,960 Speaker 2: Squeeze right hand, ten reps, left hand ten reps, you know, 231 00:14:03,080 --> 00:14:06,079 Speaker 2: squeeze in hold five, let it out, squeeze, you know whatever, 232 00:14:06,600 --> 00:14:10,960 Speaker 2: just doing different. Like bodies are adaptable, muscles are adaptable. 233 00:14:11,440 --> 00:14:14,000 Speaker 2: So what is it that you want with your body? 234 00:14:14,080 --> 00:14:19,720 Speaker 2: It might just be, you know what harps overall. Overall, 235 00:14:20,320 --> 00:14:24,000 Speaker 2: I just want to be functional. I just want to 236 00:14:24,000 --> 00:14:29,320 Speaker 2: be able to do life with minimal pain, with optimal 237 00:14:29,440 --> 00:14:34,160 Speaker 2: ease in terms of being able to, you know, navigate 238 00:14:34,240 --> 00:14:38,400 Speaker 2: all the practical requirements of moving my body and doing 239 00:14:38,440 --> 00:14:41,880 Speaker 2: the things that I need to do. You know what 240 00:14:41,960 --> 00:14:44,680 Speaker 2: was interesting. And if you didn't see it and you 241 00:14:44,800 --> 00:14:47,520 Speaker 2: don't follow me, then go to my Facebook page. I've 242 00:14:47,560 --> 00:14:50,960 Speaker 2: got two face if you like. I've got two Facebook pages. 243 00:14:51,000 --> 00:14:54,680 Speaker 2: One is a professional one, which is I think the 244 00:14:54,680 --> 00:14:57,520 Speaker 2: photo of me is gray, like a black and white, 245 00:14:57,560 --> 00:14:59,600 Speaker 2: and the other one is a color photo that that 246 00:14:59,640 --> 00:15:01,640 Speaker 2: one is my personal one. And there's I've got like 247 00:15:02,560 --> 00:15:05,400 Speaker 2: five thousand friends and thirty thousand followers or something. Jump 248 00:15:05,440 --> 00:15:07,240 Speaker 2: on there and just follow me if you want. But 249 00:15:08,160 --> 00:15:09,240 Speaker 2: my long winded. 250 00:15:08,880 --> 00:15:09,480 Speaker 1: Point is. 251 00:15:10,960 --> 00:15:13,920 Speaker 2: Yesterday I had coffee, so I'm recording this Saturday, two 252 00:15:14,000 --> 00:15:17,640 Speaker 2: thirty eight pm. Yesterday morning, Friday, I had coffee with 253 00:15:17,720 --> 00:15:21,360 Speaker 2: some friends of mine, Jan and Ian. And Jan used 254 00:15:21,360 --> 00:15:23,400 Speaker 2: to work for me. They've actually been on the show. 255 00:15:23,560 --> 00:15:25,880 Speaker 2: They've actually been on the show. I'm going to get 256 00:15:25,920 --> 00:15:29,560 Speaker 2: them back on. Jan is eighty four years young, Ian 257 00:15:29,760 --> 00:15:33,840 Speaker 2: is eighty six, and they are both fucking amazing. I 258 00:15:33,880 --> 00:15:37,000 Speaker 2: mean that's not me being positive or me being glowing. 259 00:15:37,240 --> 00:15:42,600 Speaker 2: They are incredible. For Ian is eighty six, and Ian 260 00:15:42,840 --> 00:15:47,360 Speaker 2: moves and seems and has the energy of Again, this 261 00:15:47,480 --> 00:15:50,720 Speaker 2: is just my observation and my anecdotal judgment. But I've 262 00:15:50,760 --> 00:15:53,560 Speaker 2: worked with fucking thousands of humans, so I think I'm 263 00:15:53,800 --> 00:15:57,080 Speaker 2: a pretty good judge. This eighty six year old dude 264 00:15:57,160 --> 00:16:00,800 Speaker 2: is like a fit, strong, functional sixty year old. I 265 00:16:00,800 --> 00:16:05,400 Speaker 2: mean at eighty six, it is crazy. I mean, this 266 00:16:05,480 --> 00:16:10,640 Speaker 2: guy's eighty six and can do overhand, full body, full range. 267 00:16:10,680 --> 00:16:13,640 Speaker 2: I should say, chin ups right up, right down. Eighty 268 00:16:13,680 --> 00:16:16,800 Speaker 2: six years old. The average eighty six year old could 269 00:16:16,840 --> 00:16:22,440 Speaker 2: not hold their body weight for two seconds, maybe five, 270 00:16:23,960 --> 00:16:27,400 Speaker 2: probably zero. And by the way, if you're eighty six 271 00:16:27,440 --> 00:16:29,960 Speaker 2: and have never done that, don't try right now. 272 00:16:30,080 --> 00:16:32,440 Speaker 1: Let's build up to that. Now. 273 00:16:33,640 --> 00:16:37,640 Speaker 2: These guys train every day, they do something. And so 274 00:16:37,720 --> 00:16:40,360 Speaker 2: he does weights three or four days a week. He 275 00:16:40,400 --> 00:16:41,040 Speaker 2: splits it up. 276 00:16:41,000 --> 00:16:43,080 Speaker 1: Into upper body and lower body. 277 00:16:43,160 --> 00:16:47,600 Speaker 2: He does he does standing paddle board two times a 278 00:16:47,640 --> 00:16:52,000 Speaker 2: week for five and a half kilometers. So he stands 279 00:16:52,000 --> 00:16:54,240 Speaker 2: on a paddle board in the bay, on the in 280 00:16:54,280 --> 00:16:58,480 Speaker 2: the in the sea, and he paddles five and a 281 00:16:58,520 --> 00:17:03,800 Speaker 2: half kilometers. He paddles for I think it's Blackrock to 282 00:17:04,200 --> 00:17:07,919 Speaker 2: Halfman Bay of black Rock, or vice versa. Anyway, he 283 00:17:08,040 --> 00:17:12,320 Speaker 2: rides his mountain bike every you know, every second day 284 00:17:12,440 --> 00:17:16,320 Speaker 2: or so. He lifts weights. His wife, Jan is eighty four. 285 00:17:16,800 --> 00:17:19,560 Speaker 2: She does boxing once a week, She trains so boxing 286 00:17:19,600 --> 00:17:21,480 Speaker 2: with a trainer once a week, she does strength training 287 00:17:21,520 --> 00:17:23,959 Speaker 2: with a trainer once a week. She does strength training 288 00:17:24,000 --> 00:17:27,320 Speaker 2: by herself twice a week, and then she hooks up 289 00:17:27,359 --> 00:17:29,720 Speaker 2: with her girlfriends and goes and walks the stairs and 290 00:17:29,760 --> 00:17:33,399 Speaker 2: the ramps at the beach. Now, what I love about 291 00:17:33,400 --> 00:17:37,919 Speaker 2: these two is they are doing exactly what I am 292 00:17:38,000 --> 00:17:42,800 Speaker 2: talking about today. They are. Now you think they're genetically 293 00:17:42,960 --> 00:17:46,960 Speaker 2: completely differently because their husband and wife they're not genetically related, 294 00:17:48,160 --> 00:17:53,639 Speaker 2: but they are both absolutely outstandingly functional and operational, not 295 00:17:53,840 --> 00:17:57,919 Speaker 2: because they're genetically gifted, but because they are doing these things, 296 00:17:58,000 --> 00:18:02,920 Speaker 2: Like they have both been strength training for decades, and 297 00:18:03,000 --> 00:18:07,679 Speaker 2: now what they get to enjoy is a biological age 298 00:18:07,760 --> 00:18:11,560 Speaker 2: and a level of function that is, I would guess 299 00:18:11,840 --> 00:18:17,960 Speaker 2: decades younger than the calendar decade, younger than. 300 00:18:17,840 --> 00:18:20,359 Speaker 1: Their chronological age. 301 00:18:20,760 --> 00:18:24,760 Speaker 2: And so, you know, this is the beauty of being 302 00:18:24,920 --> 00:18:29,679 Speaker 2: able to get over this fucking story that we have 303 00:18:29,840 --> 00:18:36,239 Speaker 2: in our culture of what is age appropriate. You know, 304 00:18:36,359 --> 00:18:42,480 Speaker 2: we base activities for certain people on you know, we go, oh, well, 305 00:18:42,480 --> 00:18:46,440 Speaker 2: you're this old, therefore you should what you should bowl 306 00:18:46,560 --> 00:18:49,439 Speaker 2: or you should sit in a circle of chairs and 307 00:18:49,520 --> 00:18:52,879 Speaker 2: hit balloons around to each other. I'm not trying to 308 00:18:52,880 --> 00:18:56,119 Speaker 2: be disparaging, but the fox's sake, what we need is 309 00:18:56,520 --> 00:19:02,440 Speaker 2: we need old people getting strong and proactively being encouraged. Obviously, 310 00:19:02,480 --> 00:19:04,760 Speaker 2: we've got to work with what we've got, the limitations 311 00:19:04,760 --> 00:19:08,080 Speaker 2: they have, of course, and we can't all go into 312 00:19:08,080 --> 00:19:11,199 Speaker 2: the gym. And you know, gung Ho, I understand that. 313 00:19:13,000 --> 00:19:16,280 Speaker 2: I understand that, but you know what that the human 314 00:19:16,359 --> 00:19:22,199 Speaker 2: body is fucking incredibly adaptable and resilient. And you know, 315 00:19:22,280 --> 00:19:24,160 Speaker 2: one of the things that we're doing now, a friend 316 00:19:24,200 --> 00:19:28,560 Speaker 2: of mine, Robin Robin Vincent, has got an organization called 317 00:19:28,600 --> 00:19:32,159 Speaker 2: Strength Over Cancer. She's a fucking gun good a rob 318 00:19:32,240 --> 00:19:35,199 Speaker 2: I hope you're listening to this Strength over Cancer, and 319 00:19:36,000 --> 00:19:38,800 Speaker 2: you know she's working with and all of She's got 320 00:19:38,800 --> 00:19:42,680 Speaker 2: this great organization and these great people that volunteer their 321 00:19:42,720 --> 00:19:47,560 Speaker 2: time to work with people who are battling or dealing with, 322 00:19:47,760 --> 00:19:50,440 Speaker 2: navigating whatever you want to call it, the cancer journey. 323 00:19:51,240 --> 00:19:53,280 Speaker 2: And we know now and even people who are in 324 00:19:53,359 --> 00:19:57,680 Speaker 2: the mid midst of chemotherapy and radio radiation therapy who 325 00:19:57,680 --> 00:20:01,080 Speaker 2: are doing strength training, because we know that that's strength training, 326 00:20:01,440 --> 00:20:03,800 Speaker 2: even for people who are in the middle of chemo 327 00:20:04,000 --> 00:20:09,320 Speaker 2: and the cancer journey can be check with your doctor 328 00:20:09,359 --> 00:20:11,239 Speaker 2: and all that. Don't jump in because I said it, 329 00:20:12,000 --> 00:20:16,040 Speaker 2: but it can be protective and they are getting some 330 00:20:16,160 --> 00:20:22,200 Speaker 2: amazing results strength training. Honestly, it's like, you know, if 331 00:20:22,600 --> 00:20:25,800 Speaker 2: we could produce, if we could you know what I'm 332 00:20:25,800 --> 00:20:28,280 Speaker 2: going to say, don't you, If we could produce a 333 00:20:28,400 --> 00:20:36,600 Speaker 2: drug that has the psychological, the physiological, biological, emotional, practical, 334 00:20:37,320 --> 00:20:40,919 Speaker 2: real world benefits of strength training, if we had a 335 00:20:41,200 --> 00:20:47,120 Speaker 2: that would be hands down the most popular, biggest selling, 336 00:20:47,600 --> 00:20:54,360 Speaker 2: most profitable drug in the history of mankind. But there 337 00:20:54,400 --> 00:20:58,800 Speaker 2: is no fucking magic pill, and the pill in inverted 338 00:20:58,800 --> 00:21:03,959 Speaker 2: commas that we need to take. Strength training is not quick, fun, easy, 339 00:21:04,040 --> 00:21:08,640 Speaker 2: or painless. It's not without effort, it's not without sacrifice. 340 00:21:09,640 --> 00:21:13,560 Speaker 2: So in a world that is obsessed with quick fixes 341 00:21:13,560 --> 00:21:18,720 Speaker 2: and instant gratification and magic pills and safety nets and 342 00:21:19,560 --> 00:21:23,360 Speaker 2: you know, two minute abs, it is so important that 343 00:21:23,480 --> 00:21:27,879 Speaker 2: we get our mind in the right place to get 344 00:21:27,960 --> 00:21:31,560 Speaker 2: our body in the right place. I've got a bit 345 00:21:31,600 --> 00:21:35,160 Speaker 2: of evangelical then didn't I do that? I'm nearly done. 346 00:21:35,160 --> 00:21:38,960 Speaker 2: I've got two questions. My second last question is how 347 00:21:39,000 --> 00:21:43,280 Speaker 2: hard should I train? I've kind of answered it. But 348 00:21:43,320 --> 00:21:47,160 Speaker 2: the answer is initially not hard at all. Like I said, 349 00:21:47,200 --> 00:21:48,920 Speaker 2: the first four to eight weeks, apart from all the 350 00:21:49,040 --> 00:21:50,639 Speaker 2: other stuff I said, you're just trying to build a 351 00:21:50,680 --> 00:21:53,400 Speaker 2: training base. You're trying not to get injured, you're trying 352 00:21:53,440 --> 00:21:56,240 Speaker 2: to stay safe, You're trying to build a relationship with 353 00:21:56,280 --> 00:22:01,120 Speaker 2: strength training and dumbells and barbells, etc. But once you're 354 00:22:01,240 --> 00:22:03,920 Speaker 2: on the journey, and now you've been training for a while, 355 00:22:03,960 --> 00:22:06,119 Speaker 2: you've got some strength. You've got a bit of strength, 356 00:22:06,160 --> 00:22:09,320 Speaker 2: you've got some technique, you've got some understanding, you know 357 00:22:09,359 --> 00:22:13,919 Speaker 2: how to do things well. Then you can, with the 358 00:22:14,000 --> 00:22:18,320 Speaker 2: right technique, being sensible and intelligent and strategic, you can 359 00:22:18,359 --> 00:22:22,360 Speaker 2: train pretty fucking hard, pretty hard. I'm not talking about 360 00:22:22,480 --> 00:22:28,000 Speaker 2: in a silly or reckless way, but you would be surprised, 361 00:22:28,160 --> 00:22:30,200 Speaker 2: Like you just heard me tell you what Ian does. 362 00:22:30,280 --> 00:22:36,919 Speaker 2: Ian's eighty six. Ian is, like I said, is like 363 00:22:36,960 --> 00:22:40,080 Speaker 2: someone thirty years younger, twenty five years younger, and he 364 00:22:40,200 --> 00:22:43,720 Speaker 2: trains for an eighty six year old man stupidly hard, 365 00:22:44,240 --> 00:22:48,520 Speaker 2: stupidly hard, but it ain't stupid because he's programmed and 366 00:22:48,600 --> 00:22:52,800 Speaker 2: conditioned and work towards that literally decade. So we don't 367 00:22:52,800 --> 00:22:54,280 Speaker 2: want to train over the top. We don't want to 368 00:22:54,320 --> 00:22:56,480 Speaker 2: train too much or too long or too hard, but 369 00:22:56,600 --> 00:22:59,639 Speaker 2: we also want to train at a level where our 370 00:22:59,680 --> 00:23:03,600 Speaker 2: body has to adapt. Remember we've spoken earlier about maintenance 371 00:23:03,640 --> 00:23:07,040 Speaker 2: and progression. If we want our body to progress, we 372 00:23:07,080 --> 00:23:09,640 Speaker 2: need to be training at a level, at an intensity, 373 00:23:10,000 --> 00:23:13,359 Speaker 2: with enough variety so that there is a genuine need 374 00:23:13,480 --> 00:23:19,600 Speaker 2: for adaptation, improvement, growth, transformation. And my last question is Harps, 375 00:23:19,800 --> 00:23:22,639 Speaker 2: I didn't write that. I'm just saying that, Harps, what 376 00:23:22,760 --> 00:23:23,679 Speaker 2: about recovery? 377 00:23:24,160 --> 00:23:24,760 Speaker 1: Good question. 378 00:23:26,040 --> 00:23:29,960 Speaker 2: So what we're doing in the gym is we're stimulating 379 00:23:30,440 --> 00:23:35,199 Speaker 2: this adaptive response. But it's really when we're not at 380 00:23:35,280 --> 00:23:38,920 Speaker 2: the gym that the good stuff happens, the growing, the recovery, 381 00:23:39,520 --> 00:23:42,800 Speaker 2: the improvement, the adaptation. All we're doing in the gym 382 00:23:42,880 --> 00:23:47,160 Speaker 2: is we're just stimulating that adaptive response. So how long 383 00:23:47,200 --> 00:23:49,520 Speaker 2: you will have between workouts will vary. 384 00:23:50,720 --> 00:23:52,840 Speaker 1: But I'm like, as. 385 00:23:52,680 --> 00:23:57,359 Speaker 2: A really rough bro science guide, i would not be 386 00:23:57,480 --> 00:24:00,760 Speaker 2: training the same muscle groups in terms of length, training 387 00:24:02,040 --> 00:24:04,360 Speaker 2: more than every third day. So I wouldn't be going 388 00:24:04,400 --> 00:24:07,159 Speaker 2: in on Monday training my chest and then back in 389 00:24:07,200 --> 00:24:11,200 Speaker 2: on Tuesday train and my chest, or maybe even Wednesday 390 00:24:11,240 --> 00:24:16,400 Speaker 2: it might be Thursday. So again this is not a recommendation, 391 00:24:16,520 --> 00:24:18,440 Speaker 2: but a lot of people and it seems to work 392 00:24:18,520 --> 00:24:21,560 Speaker 2: quite well, tend to come around and they do what's 393 00:24:21,600 --> 00:24:24,920 Speaker 2: called a split routine, by the way, which is where 394 00:24:24,920 --> 00:24:27,440 Speaker 2: we just break up the muscle groups to train them 395 00:24:27,440 --> 00:24:31,680 Speaker 2: on different days. It's not necessarily if strength is your goal, 396 00:24:31,720 --> 00:24:34,320 Speaker 2: it's not necessarily a good idea to go in the 397 00:24:34,359 --> 00:24:37,560 Speaker 2: gym and train chest and back and shoulders and biceps 398 00:24:37,560 --> 00:24:40,159 Speaker 2: and triceps and lower back and abs and quads and 399 00:24:40,200 --> 00:24:44,520 Speaker 2: hamstrings and glutes and carbs all on the oneday. It's 400 00:24:44,560 --> 00:24:49,960 Speaker 2: good to break that stuff up and so recovery between workouts. 401 00:24:50,600 --> 00:24:53,480 Speaker 2: Or you can train every day, but you're not training 402 00:24:53,520 --> 00:24:55,120 Speaker 2: the same things every day. 403 00:24:55,520 --> 00:24:57,200 Speaker 1: By the way, you don't need to train every day. 404 00:24:57,480 --> 00:24:58,680 Speaker 1: And a really good. 405 00:25:00,359 --> 00:25:05,359 Speaker 2: A really good guide for some people is three on 406 00:25:05,440 --> 00:25:09,600 Speaker 2: one off maybe, which is where we do we might 407 00:25:09,640 --> 00:25:12,359 Speaker 2: do let's say, and this is an example, not a prescription, 408 00:25:12,600 --> 00:25:17,040 Speaker 2: I might do chest and arms on day one, and 409 00:25:17,080 --> 00:25:21,640 Speaker 2: then day two I do all lower body, lower back 410 00:25:21,640 --> 00:25:25,560 Speaker 2: and lower body, and then day three because I did 411 00:25:25,640 --> 00:25:27,639 Speaker 2: chest and arms on day one, day three I do 412 00:25:27,720 --> 00:25:30,840 Speaker 2: shoulders and back, and then day four I have off 413 00:25:31,640 --> 00:25:35,760 Speaker 2: so that's a recovery day in this program that I'm hypothesizing. 414 00:25:36,359 --> 00:25:38,200 Speaker 2: But what that means is on day one, I'm doing 415 00:25:38,240 --> 00:25:40,800 Speaker 2: upper body, day two, I'm doing lower body. Day three 416 00:25:40,840 --> 00:25:43,600 Speaker 2: I'm doing upper body, and day four I'm having off. 417 00:25:44,000 --> 00:25:47,600 Speaker 2: So I'm never doing upper body two days in a row. 418 00:25:47,640 --> 00:25:51,520 Speaker 2: I'm never doing legs two days in a row. Or 419 00:25:51,560 --> 00:25:54,359 Speaker 2: it might just be upper body day off, lower body 420 00:25:54,640 --> 00:25:59,160 Speaker 2: day off, upper body day off, lower body day off, 421 00:25:59,320 --> 00:26:03,720 Speaker 2: upper body day off, low it whatever, but your body 422 00:26:03,720 --> 00:26:04,800 Speaker 2: will tell you. 423 00:26:04,800 --> 00:26:05,760 Speaker 1: Your body will tell you. 424 00:26:06,359 --> 00:26:10,040 Speaker 2: All right, team, I just spoke for about an hour 425 00:26:10,080 --> 00:26:14,199 Speaker 2: and ten minutes sitting in a room by myself. It 426 00:26:14,240 --> 00:26:18,560 Speaker 2: only took me about fifteen goals at this fucking podcast. 427 00:26:19,640 --> 00:26:23,680 Speaker 2: If you enjoyed it, I hope you do something with it. 428 00:26:24,119 --> 00:26:25,840 Speaker 2: If you want to give me some feedback on it, 429 00:26:25,920 --> 00:26:30,760 Speaker 2: just go to the the old Facebook page Rouni and 430 00:26:31,040 --> 00:26:33,080 Speaker 2: tell me if you enjoyed it, because if you tell 431 00:26:33,119 --> 00:26:35,440 Speaker 2: me not to stroke my ego, but then I might 432 00:26:35,760 --> 00:26:39,640 Speaker 2: do something similar, I might open the door on some 433 00:26:39,840 --> 00:26:43,000 Speaker 2: more conversations. Obviously, the vast majority of what I'm doing 434 00:26:43,359 --> 00:26:46,639 Speaker 2: at the moment, you know, is either conversations with people 435 00:26:46,640 --> 00:26:50,159 Speaker 2: about their stuff, but invariably we're talking about, you know, 436 00:26:50,200 --> 00:26:53,160 Speaker 2: a high performance from a cognitive and emotional and psychological 437 00:26:53,240 --> 00:26:56,600 Speaker 2: and behavioral point of view. But I you know, also 438 00:26:56,880 --> 00:26:58,840 Speaker 2: I acknowledge that we all live in a body, and 439 00:26:58,880 --> 00:27:01,840 Speaker 2: you can't get one, you can't get another one, that 440 00:27:01,920 --> 00:27:04,320 Speaker 2: the one that you've got is your one, that's your addition. 441 00:27:04,480 --> 00:27:07,199 Speaker 2: You can't you know, you can't fuck it up and 442 00:27:07,240 --> 00:27:10,199 Speaker 2: then just go order another one. So I'm also of 443 00:27:10,280 --> 00:27:15,240 Speaker 2: the opinion that we all need to really prioritize our 444 00:27:15,320 --> 00:27:19,640 Speaker 2: body from the point of view that when we look 445 00:27:19,680 --> 00:27:24,600 Speaker 2: after our body, we look after everything, because doing life 446 00:27:24,720 --> 00:27:27,600 Speaker 2: in a body that's broken or unhealthy or on the 447 00:27:27,640 --> 00:27:31,000 Speaker 2: way to being broken or unhealthy is no way to 448 00:27:31,040 --> 00:27:34,800 Speaker 2: do life. All right, love your guts is see you 449 00:27:34,880 --> 00:27:35,280 Speaker 2: next time.