# Australia's No.1 Strength Coach: The Truth About Building Muscle and Strength

An episode of [Project 100 with Mark Bouris](https://invisiblenetwork.ai/podcast/1767053714), 30 Jun 2026, 1 h 44 min.

Audio: https://p.podderapp.com/2544644999/traffic.omny.fm/d/clips/2fb3740d-3436-44af-8cc0-a91900716aa5/05ac4e52-79fb-46b8-849c-b305000bd6d0/14e2ebd1-ade1-40f3-81d7-b47900871bda/audio.mp3?utm_source=Podcast&in_playlist=ef13e652-7a19-41fd-9d0f-b305000bd6dc

Sebastian Oreb, better known as the Australian Strength Coach, has trained some of the world’s strongest athletes, including Hafþór Björnsson, Alex Simon, and elite professional athletes across multiple sports. In this episode of Project 100, Sebastian breaks down the science of building muscle, explaining progressive overload, the best rep ranges for muscle growth, and why strength is one of the biggest predictors of healthy ageing. We also cover: • Progressive overload explained simply • Compound vs isolation exercises • The best rep ranges for building muscle • How often you should train • Strength vs hypertrophy • Why muscle matters for longevity • Common gym mistakes that limit results • How to build muscle safely at any age See omnystudio.com/listener for privacy information.

## Transcript

[0:00] Speaker 1: Sebastian orub. Welcome to approaching one hundred mate, Thank you
[0:03] Speaker 1: so much for having me. Finally got your knee.
[0:04] Speaker 2: Yes, hey, you going all right? I'm going great. I
[0:07] Speaker 2: just came back from Vegas.
[0:08] Speaker 1: Was that was that where with enhanced games? Did you
[0:12] Speaker 1: did you see our mate Magnuson?
[0:14] Speaker 2: I did, I got I got a selfie with him.
[0:16] Speaker 2: He had his shirt off, of course.
[0:18] Speaker 1: Did he have that rashy thing on that he wears
[0:21] Speaker 1: with his legs sleeve?
[0:22] Speaker 2: Was rashi?
[0:22] Speaker 1: Yeah?
[0:23] Speaker 2: Yeah, well he had that off at that point, he
[0:24] Speaker 2: had that off. How did he go? He came fourth? Fourth,
[0:28] Speaker 2: I'd rather say that than last. There was four people
[0:30] Speaker 2: in the race that yeah, last, but he came fourth.
[0:32] Speaker 1: He came forward it and what time did he do
[0:33] Speaker 1: you remember?
[0:33] Speaker 2: It was? I think it was like two seconds under
[0:35] Speaker 2: the world record, two or three seconds under the world record.
[0:38] Speaker 2: So it wasn't what he had hoped for, but he
[0:40] Speaker 2: was kind of like, I think it's eight years past
[0:42] Speaker 2: his prime. So huge marketing for a lot of the
[0:46] Speaker 2: contender's rule of the different sports. It's it's a new federation.
[0:50] Speaker 2: Obviously a lot of controversy behind it, but you know,
[0:54] Speaker 2: I'm just watching it's a huge marketing thing. So I'm
[0:57] Speaker 2: coaching one of the athletes. Then thor Bejonson, who did
[1:01] Speaker 2: he beat the world record? Didn't? There was only one
[1:05] Speaker 2: world record at the entire really, yes, which is why
[1:09] Speaker 2: they say the event wasn't successful. Look, it's very controversial.
[1:15] Speaker 2: They assumed that there'd be so many different world records
[1:18] Speaker 2: because now they're enhanced. Staw in hands, yes, but he
[1:22] Speaker 2: always has been and this is kind of what it's
[1:24] Speaker 2: almost exposing that it's always been enhanced. So drug tests
[1:29] Speaker 2: that and drug free aren't necessarily the same thing, so
[1:32] Speaker 2: it's kind of proving. It's like, well, now they're allowed
[1:33] Speaker 2: to take steroids try and beat the natural people, and
[1:36] Speaker 2: it's like maybe those people weren't natural after all. So
[1:39] Speaker 2: this is kind of what is exposing. And you know
[1:42] Speaker 2: a lot of the drug testing protocols in the actual Olympics,
[1:46] Speaker 2: he's getting more and more strict, so you know, more
[1:49] Speaker 2: and more people are getting caught. But you know, it's
[1:52] Speaker 2: just been part of sports, but a lot of people
[1:53] Speaker 2: are very unaware of it. And to be honest with you,
[1:57] Speaker 2: I think it's better that people are unaware of it,
[2:00] Speaker 2: especially children, you know, looking up to their favorite athletes
[2:03] Speaker 2: thinking I need to take steroids to be there. I
[2:06] Speaker 2: don't think it's a nice message. So, you know, saying
[2:09] Speaker 2: Thor is enhanced and he always has been, it's like
[2:12] Speaker 2: we don't encourage it. He doesn't encourage it. It's just
[2:16] Speaker 2: a strong man, especially that sport. It's just what's done
[2:19] Speaker 2: at the highest level. It's called untested federation. It's not
[2:22] Speaker 2: as if it's you have to take steroids, but if
[2:25] Speaker 2: you don't, you just won't be that no. No one
[2:27] Speaker 2: tested though. It's untested. That's how it is.
[2:29] Speaker 1: That he is a giant though, so the la literally
[2:33] Speaker 1: a giant.
[2:34] Speaker 2: He's six foot nine. Yeah, his father's six foot nine
[2:36] Speaker 2: and his grandfather is six foot nine. And I've got
[2:39] Speaker 2: a photo with all three of them behind me, and
[2:40] Speaker 2: it's comical. You know. Thor's actually six foot nine tour
[2:44] Speaker 2: but just massive, and his dad is same high, but
[2:48] Speaker 2: he doesn't look as massive, you know, and his grandfather
[2:50] Speaker 2: as well, so that they don't look as massive. So
[2:53] Speaker 2: when Thor walks down the road, everyone will stop. If
[2:55] Speaker 2: you don't know who he is, you'll stop and looks like,
[2:57] Speaker 2: what the hell is this? They're just giants.
[2:59] Speaker 1: This is a show that longevity. There's a show about
[3:01] Speaker 1: health span as well as lifespan, and there is more
[3:05] Speaker 1: and more evidence to say that a certain level of
[3:09] Speaker 1: muscularity is important in that it's the whole game of
[3:13] Speaker 1: building muscle. To me, it's quite complicated. You know, I've
[3:16] Speaker 1: been going to the gym for million years. I've been
[3:18] Speaker 1: doing the same thing I've ever been done. In fact,
[3:19] Speaker 1: I rang you or textual ring. I came remember a
[3:22] Speaker 1: couple months ago about it, and I just don't understand
[3:25] Speaker 1: how to build muscle. I still don't really understand how
[3:27] Speaker 1: to build muscle. I mean, apart from technique, I still
[3:30] Speaker 1: don't understand how to buil muscle. And what I want
[3:32] Speaker 1: to talk to you today is about building muscle. I mean,
[3:34] Speaker 1: you're you've been doing this for a long long time.
[3:37] Speaker 1: You're training some of the strongest men in the in Australia,
[3:42] Speaker 1: other world and the world. So you know in Australia
[3:44] Speaker 1: here it's Alex Simon, Godly Strong as we call him,
[3:48] Speaker 1: who's now gone into fighting in the fight game. And
[3:52] Speaker 1: I think it's the first time I met you actually
[3:54] Speaker 1: went up there. Alex text me to come and watch
[3:55] Speaker 1: him train one time and he had come with the
[3:59] Speaker 1: name be st trainer.
[4:00] Speaker 2: Now, so his name's box head Mel. Yeah, that's it
[4:05] Speaker 2: his actual name. I just call him Mel, but his
[4:06] Speaker 2: name is not Mel.
[4:07] Speaker 1: I know, a box head And I felt sorry for
[4:09] Speaker 1: him because every time Alex hid him, like it looks
[4:13] Speaker 1: like he's popping his shoulder out. Because Alex him would
[4:16] Speaker 1: be six foot six.
[4:17] Speaker 2: He's actually he's another guy. It's like some people are
[4:20] Speaker 2: just tall, but some people you look at and it's
[4:22] Speaker 2: like they're just built different. So Alex is actually six
[4:25] Speaker 2: foot three, but he's also a giant. He's just a
[4:28] Speaker 2: really thick guy and whatever limb he throws at you,
[4:31] Speaker 2: it just hurts. He's quick too, He's mobile, quick, hugeally coordinated,
[4:37] Speaker 2: hugely talented in many ways, blessing and a curse. So
[4:41] Speaker 2: for powerlifting, when he became a powerlifter, he didn't have
[4:44] Speaker 2: to put in that much work to be the best
[4:45] Speaker 2: in Australia. Why it just came naturally to him. So
[4:49] Speaker 2: he's just stronger than everyone you know.
[4:51] Speaker 1: Is does he have this ability to use power as well?
[4:54] Speaker 2: Like I be quick?
[4:55] Speaker 1: Is that is that part of it?
[4:56] Speaker 2: No? No, no, I would say, I mean there's some
[5:00] Speaker 2: powerlifters use techniques to there's a very famous style of
[5:04] Speaker 2: powerlifting training called the west Side method, and they were
[5:07] Speaker 2: all the old world record holders back in the day,
[5:09] Speaker 2: Louis Simmons, and they used the style of training called
[5:12] Speaker 2: the Conjugate method, where they had two days of max effort,
[5:15] Speaker 2: which is where you lift as heavy as possible, and
[5:17] Speaker 2: two days of dynamic effort, which is all about moving
[5:21] Speaker 2: really fast. So everyone just looked at them saying they've
[5:24] Speaker 2: got all the world records. You need speed to maximize
[5:27] Speaker 2: your strength. That's been I don't want to say debunked.
[5:32] Speaker 2: I mean, speed doesn't hurt your top end strength, but
[5:35] Speaker 2: I believe you don't actually need it. So the speed
[5:39] Speaker 2: component the athleticism, I'd say it absolutely helps. Like with Alex,
[5:43] Speaker 2: he's just athletic in every way, and he's a giant.
[5:45] Speaker 2: It's like you know kung fu panda. Yeah, that's him.
[5:49] Speaker 2: The guy can throw his leg up in the air,
[5:50] Speaker 2: no problem. But when it came to Waits, the first
[5:53] Speaker 2: time he did dumbbell presses, the first time we ever trained,
[5:56] Speaker 2: it was fifty kilogram dumbell presses in each hand for
[5:59] Speaker 2: sets of ten, you know, two hundred kilogram squats. Immediately,
[6:02] Speaker 2: it's like this is stuff the first time. Yeah, this
[6:05] Speaker 2: is stuff that took me, you know, more than ten
[6:08] Speaker 2: years to be able to achieve myself. You know, I'm
[6:10] Speaker 2: a normal guy, right, I'm you know, just for context,
[6:13] Speaker 2: I'm five for eleven, I'm one hundred kilograms today. My
[6:17] Speaker 2: heaviest ever was one hundred and twenty kilograms. I've achieved
[6:20] Speaker 2: really great things as a powerlifter, but I had to
[6:23] Speaker 2: work really hard for that. Alex came in and from
[6:26] Speaker 2: start to number one in Australia, I'd say it was
[6:29] Speaker 2: about two to three years of intensive training and he
[6:32] Speaker 2: got all of the Australian records. The other people that
[6:34] Speaker 2: are competing against him know what it takes to get
[6:36] Speaker 2: there is damn well hard work.
[6:38] Speaker 1: Like Paul Gallen for example, totally not necessarily a big
[6:41] Speaker 1: guy work course, but look at a workhorse and a
[6:44] Speaker 1: great engine and tough. I think he's someone you've trained
[6:47] Speaker 1: him having well.
[6:47] Speaker 2: I trained Paul Gallan, Yeah I did. Yeah you.
[6:50] Speaker 1: And so when you train somebody, what do you what
[6:53] Speaker 1: are you training them to do? Like does someone walk
[6:55] Speaker 1: in and say, for example, gal not that we want
[6:58] Speaker 1: to reveal any confident in any confident, and do they
[7:00] Speaker 1: come and say so by I want to get bigger
[7:04] Speaker 1: because I need to put weight on and I want
[7:05] Speaker 1: to get stronger, but I don't want to lose my flexibility.
[7:08] Speaker 2: Is that a sort of conversation they've had not in
[7:10] Speaker 2: so many words, to get stronger, building muscle is absolutely
[7:14] Speaker 2: an advantage. Can you do it without building muscle? You
[7:17] Speaker 2: can totally. Yeah. I mean there's very strong people that
[7:20] Speaker 2: are in a lighter weight class in athletic sports, you know, weightlifting, powerlifting,
[7:24] Speaker 2: there's light I coach a woman by the name of
[7:27] Speaker 2: Stephie Cohen. She's the best in the world. She just
[7:29] Speaker 2: weighed fifty five kilograms on the weekend and squatted two
[7:32] Speaker 2: hundred kilograms bench a hundred and they're lifted to too,
[7:35] Speaker 2: bench one hundred. Yeah. Yeah, she's the best in the world.
[7:40] Speaker 2: So so her game is very different. She doesn't She's
[7:42] Speaker 2: got relative strength, but not absolute strength. But they do
[7:46] Speaker 2: have weight classes for a reason. But you can absolutely
[7:48] Speaker 2: build strength.
[7:49] Speaker 1: But would she be like is she really muscular more
[7:53] Speaker 1: more ripped as opposed to like overly muscular.
[7:57] Speaker 2: She's got muscle, there's no doubt about that. So she's
[8:00] Speaker 2: I'd say she's about five to two five foot two
[8:04] Speaker 2: and you look at her and you can see that
[8:06] Speaker 2: she's muscular, so she got abs that just poke out.
[8:09] Speaker 2: So with the weight classes in strength sports, the contractile tissue,
[8:14] Speaker 2: so muscle is the contractile tissue. Fat is not. So,
[8:18] Speaker 2: you know, at the highest level, they want to maximize
[8:20] Speaker 2: the stuff that's going to be responsible for lifting the weight.
[8:23] Speaker 2: Fat isn't responsible for that, you know, so at you know,
[8:27] Speaker 2: these days, the way that powerlifting has evolved is a
[8:30] Speaker 2: lot of people used to say things like powerlifters are
[8:32] Speaker 2: you know, just fat bodybuilders and.
[8:33] Speaker 1: The big guys they are totally tummy.
[8:37] Speaker 2: But at the highest level, I mean they're big because
[8:40] Speaker 2: they're muscular. But at the highest level, the best powerlifters
[8:43] Speaker 2: are now ripped, are really very lean. They have to
[8:46] Speaker 2: maximize the tissue that's responsible for lifting the weight, which
[8:50] Speaker 2: is muscle. The more muscle you want to have, the
[8:52] Speaker 2: less of the other stuff, which is fat, you can have.
[8:55] Speaker 2: So if it's like a weight class athlete, like one
[8:56] Speaker 2: hundred kilo weight classes, one ten kilo weight classes, the
[9:00] Speaker 2: best in the world are ripped. It's only when you
[9:02] Speaker 2: get to the absolute weight classes where your body weight
[9:05] Speaker 2: doesn't matter. It's all about the total So that's world
[9:08] Speaker 2: strong man. So that's where you see thor Beyonsen. For him,
[9:11] Speaker 2: he doesn't need a six pack, and in fact, doing
[9:13] Speaker 2: the things that he does, having some extra body fat
[9:16] Speaker 2: can protect his joints and his levers for certain events,
[9:19] Speaker 2: so fat can be an advantage. But yeah, with the
[9:22] Speaker 2: weight class sports and even weightlifting, if you see the
[9:24] Speaker 2: weightlifters in the Olympics lean really athletic.
[9:27] Speaker 1: So would you say for longevity we should be If
[9:30] Speaker 1: we're trying to build muscle, we should We shouldn't try
[9:32] Speaker 1: to be like some of these strong men events where
[9:37] Speaker 1: they've got a lot of weight on them and they
[9:38] Speaker 1: look like the million calories a day. We should be
[9:41] Speaker 1: not necessarily watching calories, but try to stay lean in
[9:44] Speaker 1: terms of just longevity. But at the same time Bill's
[9:46] Speaker 1: strength and muscle.
[9:47] Speaker 2: Yeah. Yeah, so you know, here's the thing. You know,
[9:48] Speaker 2: when we're looking up to our strength sports athletes, we
[9:51] Speaker 2: have to understand that that's an extreme sport. It's extreme. Ye,
[9:55] Speaker 2: nothing extreme is healthy. Yeah, so everything that they do
[9:59] Speaker 2: it people take a lot of things out of context,
[10:02] Speaker 2: and I'd say, this is what I don't want to say.
[10:04] Speaker 2: It gives strength a bad name, like it depends on
[10:06] Speaker 2: who you are. Like I say it gives strength a
[10:07] Speaker 2: bad name. Sorry, I say give strength a good name.
[10:10] Speaker 2: When I see small people lifting huge things, it's like
[10:12] Speaker 2: I want to do that. But someone else may interpret
[10:15] Speaker 2: that differently. So a lot of people, and i'd say
[10:17] Speaker 2: older populations may look at it and say that looks dangerous.
[10:20] Speaker 2: I don't want to do it. So that's a bit
[10:21] Speaker 2: of a misconception. Now at that level, the risks are higher,
[10:27] Speaker 2: the risk of injury is higher because you're lifting, you know,
[10:31] Speaker 2: weights that humans don't lift. You know, everyday humans don't lift.
[10:34] Speaker 2: It is extreme, but they're highly trained, you know, So
[10:37] Speaker 2: that's kind of where the misconception comes about. They look
[10:40] Speaker 2: at my mum always told me, I want you to
[10:42] Speaker 2: stop lifting. My grandfather this is what I didn't know
[10:45] Speaker 2: because the guy has zero emotions. But apparently when he
[10:47] Speaker 2: used to watch me live on videos, he used to
[10:50] Speaker 2: cry because my face would go red, you know, the
[10:53] Speaker 2: blood is pressure and all that, and he was worried.
[10:55] Speaker 2: I was like, how does he even care about me?
[10:56] Speaker 2: But anyway, apparently he did. And it's like, you know,
[10:59] Speaker 2: I am playing, I am doing the extreme sports side
[11:02] Speaker 2: of things, so I'd like that's not entirely safe. But
[11:06] Speaker 2: at the same time, you know, according to the research,
[11:09] Speaker 2: if you compare the instances of injuries of powerlifting compared
[11:13] Speaker 2: to basketball, basketball is higher. There's greater risk of injuring
[11:16] Speaker 2: yourself in basketball than powerlifting. Does that mean basketball's dangerous?
[11:20] Speaker 2: Of course it's not. But you know, with powerlifting, it
[11:23] Speaker 2: just looks a lot worse than what it is. Either way,
[11:26] Speaker 2: everyday people aren't powerlifters, right, So that's if that's who
[11:30] Speaker 2: they're looking up to, is that's what strength training is.
[11:33] Speaker 2: It's kind of not. They might do the same exercises,
[11:35] Speaker 2: but the level of intensity and how extreme they take
[11:38] Speaker 2: those sports is just going to be completely different.
[11:40] Speaker 1: And just give us some context too, by the way,
[11:42] Speaker 1: because I remember talking Alyx and he said to me,
[11:44] Speaker 1: I'm pretty sure he said to me he was a
[11:48] Speaker 1: six foot three. He was one hundred and ninety five
[11:50] Speaker 1: kilods one stage when he won the Australian when he
[11:53] Speaker 1: reached and I think he broke some records in either
[11:56] Speaker 1: deadlift or bench or something like that.
[11:57] Speaker 2: He took the Australian All Time Australian called.
[12:00] Speaker 1: Right so at one hundred and ninety five kilos and
[12:03] Speaker 1: then he started losing weight, and I think he's well toget.
[12:06] Speaker 1: In the UFC, he's got to get down sub one twenty, correct,
[12:08] Speaker 1: But I think in MMA generally he's probably down one
[12:11] Speaker 1: hundred and forty or something like that. For him, that's
[12:13] Speaker 1: a lot, a lot of weight to lose. But when
[12:15] Speaker 1: we consider that, like what a you know, like payinghass
[12:18] Speaker 1: who probably the biggest men regularly today, he'd be like
[12:20] Speaker 1: one hundred and thirty perhaps, So there's still a bloody
[12:24] Speaker 1: big weight. How how important I mean generally speaking, when
[12:29] Speaker 1: I look at some of these extreme strength people, they're
[12:33] Speaker 1: all like one hundred and fifty plus kilos. Is that
[12:36] Speaker 1: is that right?
[12:37] Speaker 2: Yep? So in world strongest man, yeah, they're all about
[12:40] Speaker 2: one hundred and fifty kilograms in the best power lift
[12:43] Speaker 2: is in the world the highest. So there's the absolute
[12:47] Speaker 2: weight class and the one below that is one hundred
[12:49] Speaker 2: and forty. So the one hundred and forty kilo athletes
[12:51] Speaker 2: kind of try and stay below one forty. But once
[12:54] Speaker 2: you get above one forty, they try and get to
[12:57] Speaker 2: one sixty, right, because like if you're one forty one,
[13:00] Speaker 2: you're at the bottom end of the absolute weight class.
[13:03] Speaker 1: So yeah, that's right at the top of the top
[13:07] Speaker 1: with thorb he's two hundred two hundred killers.
[13:10] Speaker 2: Yeah, so he actually now this is a discussion about
[13:13] Speaker 2: his deadlift world record. He's deadlifted five hundred plus killograms
[13:17] Speaker 2: three times, so he's currently the world record of credit,
[13:20] Speaker 2: which is five hundred and ten kilograms, and every time
[13:22] Speaker 2: he's done that, he's weighed between two hundred to two
[13:24] Speaker 2: oh five. Right now, he's getting old. He's not old,
[13:28] Speaker 2: but he's getting older. Yep. And he understands, well, I know,
[13:31] Speaker 2: just just he knows that he doesn't feel good when
[13:33] Speaker 2: he's that big. No one feels that good when they're.
[13:36] Speaker 1: That balishes to me, couldn't sleep, probably Alex that everything.
[13:39] Speaker 2: They can't breathe, they can't sleep. They have seatpat machines
[13:42] Speaker 2: and even then it still doesn't help.
[13:43] Speaker 1: And that's dangerous.
[13:45] Speaker 2: It's super dangerous. And you know, so sleep is one
[13:47] Speaker 2: of the healthiest things you can do, you know, the
[13:50] Speaker 2: right amount of it.
[13:51] Speaker 1: But is that because but is that because something is
[13:53] Speaker 1: that they're eating all the time? Is it because of
[13:55] Speaker 1: the amount of food they consume they're so big?
[13:57] Speaker 2: Of course it is. Yeah, so he's eating huge amounts
[13:59] Speaker 2: of calories.
[14:00] Speaker 1: What would they were they consume in a day, like
[14:02] Speaker 1: calorie wise, it.
[14:03] Speaker 2: Depends on the athlete, Like I've got, you know, the
[14:05] Speaker 2: healthy like Thought. I'll tell you now, his dedication is
[14:07] Speaker 2: beyond anything that I've seen. He eats very healthy food,
[14:11] Speaker 2: you know, very unprocessed foods, and you know, this is
[14:14] Speaker 2: what he was talking about. For his most recent prep,
[14:16] Speaker 2: he weighed one hundred and ninety four kilograms, and he
[14:19] Speaker 2: were saying for him, yeah, it's light for him for
[14:21] Speaker 2: that specific event. For strong man competitions, they have to
[14:25] Speaker 2: run around and do a lot of other things. So
[14:28] Speaker 2: max strength absolute strength isn't the goal. They need strength,
[14:32] Speaker 2: they need mobility, and they need agility. They need a
[14:35] Speaker 2: degree of cardiovascular fitness. So therefore being two hundred kilograms
[14:39] Speaker 2: was never thaws what Thought's goal was. Until there's just
[14:42] Speaker 2: one event, which is the deadlift, max strength for one rep.
[14:46] Speaker 2: You don't need mobility or any of those things, right,
[14:50] Speaker 2: So what would he consume in terms of country, Yeah,
[14:52] Speaker 2: so calories, So he says a lot. This was the
[14:54] Speaker 2: healthiest that I've been. I've had no burgers, no ice cream,
[14:57] Speaker 2: and I came in, I'm like, I think you need
[14:59] Speaker 2: those burg in the ice cream, like you need all
[15:01] Speaker 2: of the good to be that heavy, to be that heavy,
[15:05] Speaker 2: because mass moves mass at the end of the day.
[15:08] Speaker 2: You know, it doesn't mean like you can't be small
[15:09] Speaker 2: and strong. You can, but it's if you're small and strong,
[15:12] Speaker 2: if you're bigger, you will be stronger. Yeah, yeah you so.
[15:15] Speaker 2: For Thor, the way that he eats is he actually eats.
[15:19] Speaker 2: I'm not sure if you've heard of Stan efforting. He's
[15:21] Speaker 2: a professional bodybuilder. He was also considered the strongest professional bodybuilder.
[15:26] Speaker 2: He held world record powerlifts as well. And he's got
[15:29] Speaker 2: to think called the vertical diet, where he teaches foods
[15:32] Speaker 2: that are easily digestible so that you can eat more
[15:35] Speaker 2: of it. So Thor's diet consists a lot of white
[15:38] Speaker 2: rice with minced beef and specific vegetables that have low
[15:44] Speaker 2: alego disaccharides, which is what's responsible for some people. It
[15:48] Speaker 2: irritates your digestic system, makes you fart a lot, for example,
[15:52] Speaker 2: it makes you gassy. So it's like things like broccoli
[15:55] Speaker 2: and all those things.
[15:56] Speaker 1: He doesn't he avoids them.
[15:57] Speaker 2: He avoids them because it makes you gassy and gas
[15:59] Speaker 2: in your in the digestive system. Makes you feel full
[16:02] Speaker 2: and therefore you can't eat more. So the vegetables, yeah,
[16:06] Speaker 2: the vegetable choices that he eats, things like they say
[16:08] Speaker 2: peppers in America, capsicum in Australia, capsicum, carrots, spinach, and
[16:14] Speaker 2: pretty much that's it. Potatoes, yes, potatoes, but the thing
[16:18] Speaker 2: is potatoes are more satiating, which is when you're trying
[16:23] Speaker 2: to get the figure. Yeah, it's good for if you're
[16:25] Speaker 2: on a diet. So as a carbohydrate choice, if you're
[16:28] Speaker 2: on a diet, potato is better than rice. If your
[16:30] Speaker 2: objective is to gain weight, Rice digests quicker, So therefore
[16:34] Speaker 2: he'd prefer to have rice and potato. He won't say
[16:36] Speaker 2: no to potato. But if he has the option to
[16:38] Speaker 2: do it perfectly, they're both carbohydrates. Rice you can just
[16:42] Speaker 2: consume more of it and then digest it quicker and
[16:45] Speaker 2: therefore have more later on. So that's the objective of
[16:47] Speaker 2: his style of nutrition, which i've actually I did a
[16:51] Speaker 2: YouTube video with Thought a day in the Life of Thought,
[16:53] Speaker 2: eating with Thought or something like that. You guys can
[16:55] Speaker 2: YouTube it if you want, and I ate eight thousand
[16:58] Speaker 2: calories with him, eat eight thousand calories every day. So
[17:01] Speaker 2: for me, by the end of the day, I was
[17:03] Speaker 2: I did it because the choice of foods. It's like
[17:07] Speaker 2: burgers and pizzas make you feel just gross when you're
[17:10] Speaker 2: having that much of it. So you might have a
[17:12] Speaker 2: really big calorie against meal, but then you're not hungry
[17:15] Speaker 2: for the next meal.
[17:16] Speaker 1: Yeah, and you got to keep beating, and.
[17:17] Speaker 2: You have to keep beating, but you can't when you're
[17:19] Speaker 2: eating craps like that. So that's the benefit of this.
[17:23] Speaker 2: Like I said, I kept up with him, so I
[17:25] Speaker 2: ate eight thousand calories. It was exhausting, Don't get me wrong.
[17:28] Speaker 2: At the end of the day, I felt like I
[17:29] Speaker 2: was going to explode.
[17:31] Speaker 1: It's funny. I've been through this process. So I don't
[17:33] Speaker 1: know if you heard my podcast and Paul has them,
[17:34] Speaker 1: I don't know if you know it. And many years ago,
[17:37] Speaker 1: I had to put five killers on to go up
[17:40] Speaker 1: a weight division and in the boxing and I had
[17:42] Speaker 1: to get up to ninety kilos I was at that time.
[17:43] Speaker 1: I was eighty five killos. I was trained hards, was
[17:46] Speaker 1: only five killers. I had to put five kilos on.
[17:48] Speaker 1: So I got as a traineet for six months, hoping
[17:51] Speaker 1: I'll put muscle on, but he put me on this diet,
[17:53] Speaker 1: and my god, I'm not joking Selestian. I got after
[17:57] Speaker 1: like three months. I thought I never I couldn't look
[17:59] Speaker 1: look good food, I just couldn't eat. I don't know
[18:02] Speaker 1: how anyone can do it. I did it for three muscles,
[18:05] Speaker 1: like the prepared meals that came in prepared from a
[18:08] Speaker 1: place up on Balan And because there's no way I
[18:10] Speaker 1: could prepare that many meals like seven times a day.
[18:13] Speaker 1: I don't know how somebody can do that. And that
[18:16] Speaker 1: was to maintain muscle. That was to you know, like
[18:19] Speaker 1: or to feed my training system to build muscle. So
[18:22] Speaker 1: if I just then peel it back, get your advice,
[18:26] Speaker 1: like just a normal joe like me who wants to
[18:31] Speaker 1: let's call it just maintain muscle. I probably need to
[18:33] Speaker 1: build a bit of muscle in certain areas, but let's
[18:35] Speaker 1: just assume I just want to maintain muscle. How do
[18:39] Speaker 1: I go about, say, building a training system for myself
[18:44] Speaker 1: and building a food system for myself. What would you
[18:47] Speaker 1: say when you're on a maintenance diet yourself in terms
[18:50] Speaker 1: of training and food. You may you're saying earlier, you
[18:53] Speaker 1: know you're maintained that waited for about the last four
[18:56] Speaker 1: or five years one hundred killers? How would how do
[18:59] Speaker 1: you do it?
[19:00] Speaker 2: Like? What do you do? So? You know? With me,
[19:04] Speaker 2: I want to be one hundred kilograms, not because I
[19:06] Speaker 2: think it's the healthiest, but because of my position as
[19:09] Speaker 2: a strength coach and the people that I work with
[19:11] Speaker 2: and what I teach. I like to practice what your
[19:14] Speaker 2: brand absolutely part of my brand. I like to say,
[19:16] Speaker 2: be the walking billboard for the product that you sell.
[19:19] Speaker 2: So for me, I like to stay relevant, you know.
[19:21] Speaker 2: And I'm quite strong and I know that if I
[19:24] Speaker 2: lose weight, I won't be as strong. So I feel
[19:26] Speaker 2: why because if I lose weight, I'll be losing muscle
[19:29] Speaker 2: mass as well, and that's contractile tissue that's responsible for
[19:32] Speaker 2: lifting weight. Right, So you know my peak strength I
[19:36] Speaker 2: was one hundred and twenty kilograms, but that was far
[19:39] Speaker 2: from my peak health. I needed to see pat machine.
[19:42] Speaker 2: I would snore while I was awake. Well, it was terrible.
[19:45] Speaker 2: I did a lot of wrong things that I don't
[19:47] Speaker 2: recommend today, things like I didn't do cardio because it
[19:50] Speaker 2: interfered with my top end strength.
[19:53] Speaker 1: Right, So cardio, if you're trying to build like ultimate
[19:57] Speaker 1: strengths and absolute strength, yeah you're saying that running on
[20:01] Speaker 1: a running machine or going for a run around the park.
[20:05] Speaker 2: So here's where a lot of the viewers are going
[20:06] Speaker 2: to look at and go, ah, he's wrong. So that's
[20:08] Speaker 2: a thing known as the interference effect, and it's been debunked. However,
[20:12] Speaker 2: I'm going to debunk the debunking and say, whatever you
[20:16] Speaker 2: want to get good at, the more time you spend
[20:18] Speaker 2: doing that, minimize the time you can do other things.
[20:21] Speaker 2: The most bad time efficiency absolutely and the more you try,
[20:23] Speaker 2: and energy efficiency. So if I were spending time and
[20:26] Speaker 2: energy doing a cardio, that's going to take away from
[20:30] Speaker 2: the energy that's required to maximize my strength. Now, this
[20:34] Speaker 2: only really matters at the top, top, top end, So
[20:37] Speaker 2: building up to that. You know, we say, does cardio
[20:40] Speaker 2: interfere with strength, Actually it can enhance your strength to
[20:43] Speaker 2: a certain degree. So because it improves your health, so
[20:46] Speaker 2: healthier person responds better to all things. It responds better
[20:49] Speaker 2: to calories, that responds better to weights training. If you're unhealthy,
[20:54] Speaker 2: you know, you just need health to reach your greatest potential. Everywhere,
[20:58] Speaker 2: health is a high priority. So for me, I put
[21:01] Speaker 2: health to the side, stopped the cardio, but it did
[21:05] Speaker 2: absolutely make me a lot stronger. Now here's the part
[21:08] Speaker 2: of this. If I kept on going, that's like walking
[21:10] Speaker 2: heart attack right right, So you know, and I knew
[21:14] Speaker 2: that because I had my blood pressure, I'd get blood tests.
[21:17] Speaker 2: My blood pressure in cholesterol was absolutely through the roof,
[21:20] Speaker 2: and it's like, you better stop this. So immediately I said,
[21:24] Speaker 2: you know what this was after COVID, I planned on
[21:27] Speaker 2: doing one last competition that never happened because it kept
[21:30] Speaker 2: on getting postponed because the world was in a lockdown,
[21:32] Speaker 2: so we didn't know what was happening. And I just said,
[21:33] Speaker 2: you know what, forget it. I told my family. So
[21:36] Speaker 2: you know, I've got family, I got business. So as
[21:38] Speaker 2: I'm saying I didn't do cardio because I wanted to
[21:40] Speaker 2: do strength, I also took time away from my family
[21:43] Speaker 2: and my business because I wanted to do strength. The
[21:45] Speaker 2: more time I spent anywhere else, the less time I
[21:47] Speaker 2: spent getting stronger and doing the things that were needed
[21:50] Speaker 2: for me to reach my true potential.
[21:53] Speaker 1: So what about now? Then, for an ordinary Joe, it
[21:55] Speaker 1: is different. So okay, let's say you want to see
[21:59] Speaker 1: your family, You want to run your business, which is
[22:02] Speaker 1: most people, and your business is not about winning the
[22:05] Speaker 1: world title or doing a PB. But you want to
[22:08] Speaker 1: stay have enough muscle to make sure that you can
[22:11] Speaker 1: do every function that you think you need to do,
[22:14] Speaker 1: whether it's picking up kids or grandkids, I mean off
[22:17] Speaker 1: the floor, being able to sprint across the road, you
[22:20] Speaker 1: know quickly, or get up a set of stairs with
[22:22] Speaker 1: two heavy bags when you're a holiday or all that
[22:25] Speaker 1: sort of stuff. What do you do to maintain that?
[22:29] Speaker 1: And what's the regime look like? So let's just put
[22:32] Speaker 1: food aside for a minute. How do you train for
[22:37] Speaker 1: with weights for that stuff? Because I really don't know,
[22:39] Speaker 1: because you know, I read things to say, for example,
[22:44] Speaker 1: five five sets of five where you're doing eighty five
[22:49] Speaker 1: percent of max one redmax. Then I see other things
[22:52] Speaker 1: says I know, forget about it. You don't need to
[22:53] Speaker 1: do that. You don't have to do your eighty five
[22:56] Speaker 1: percent of one room. You can do sixty five percenty
[22:58] Speaker 1: one rep max and do twenty. And there's apparently been
[23:02] Speaker 1: some studies that say that you can build as much
[23:06] Speaker 1: muscle and strength by doing lots of reps at a
[23:09] Speaker 1: lower percentage of MAX compared to say, doing low reps
[23:15] Speaker 1: at a higher percentage of MAX. Like it's give me
[23:18] Speaker 1: a brain, I don't know which one to do, and
[23:20] Speaker 1: then some say, forget about you should just do compound ex.
[23:23] Speaker 1: So just do dead lifts, whatever, bench press, dips chins.
[23:29] Speaker 1: That's what you need to do, and you need to
[23:31] Speaker 1: do it twice a week, and you only need to
[23:34] Speaker 1: do three sets. Like I'm not joking, Sebastian, it's very
[23:39] Speaker 1: confusing for me. What would you say?
[23:41] Speaker 2: Totally? So that's research performing Like doctor Brad Schoenfeldt, they
[23:46] Speaker 2: did research on REP ranges between five and thirty and
[23:50] Speaker 2: found that there was an equal amount of muscle building
[23:53] Speaker 2: regardless of the REP range anywhere between five to thirty,
[23:56] Speaker 2: as long as you took that set to the same
[23:58] Speaker 2: proximity to failure. Right, so year.
[24:01] Speaker 1: Thirty to failure, whatever the lower weight was, for example,
[24:05] Speaker 1: or you did five to failure, depending what the higher
[24:08] Speaker 1: weight is.
[24:09] Speaker 2: And same resulting muscle Hypertrophy muscle strength is a different story.
[24:13] Speaker 2: That's just for hypertrovy. And this is where a lot
[24:15] Speaker 2: of the confusion comes in. So a lot of the times,
[24:17] Speaker 2: like the best authorities in our space are typically hypertrophy focused,
[24:22] Speaker 2: and a lot of the research bodybuilder stock bodybuilder style,
[24:25] Speaker 2: so they come out and say like this is how
[24:26] Speaker 2: many reps you've got to do. The correct sentence should
[24:29] Speaker 2: be for muscle building, because for strength building it does matter.
[24:33] Speaker 2: So for strength building, you need to be shifting a
[24:35] Speaker 2: heavy load, so you can't do like thirty reps doesn't
[24:38] Speaker 2: really contribute to strength as nowhere near as much as
[24:40] Speaker 2: five reps does. Strength is a skill, and to build skill,
[24:44] Speaker 2: you need to lift heavy weights.
[24:45] Speaker 1: Adimskill like you mean in technical or skill for your
[24:48] Speaker 1: muscle driveth both.
[24:50] Speaker 2: So technique is one thing. We've got a few things
[24:54] Speaker 2: like neural adaptations and cellular adaptations, so that's what happens
[24:58] Speaker 2: when you lift weights. The cellular adaptation is like things
[25:00] Speaker 2: like muscle like pertrivia, right, that's our phase, your muscle cells,
[25:03] Speaker 2: the muscle grows, that's the cellular adaptation, and that's what
[25:06] Speaker 2: we're talking about with that five to thirty rep range. Right.
[25:10] Speaker 2: Neural adaptations is things like improved coordination. So we've got
[25:14] Speaker 2: inter muscular coordination intra muscular coordination. So inter muscular coordination
[25:20] Speaker 2: is between the muscles, so you're you know, for a
[25:23] Speaker 2: bench press, my pet talking to my DELTOI talk in
[25:25] Speaker 2: my tricep. The coordination will allow me to shift a
[25:28] Speaker 2: heavy load intra muscular coordination. It's impossible to voluntarily contract
[25:33] Speaker 2: one hundred percent of our muscle fiber. So you can
[25:36] Speaker 2: squeeze bicep or you want, you're not contracting one hundred
[25:39] Speaker 2: percent of that the best, the more advanced you get,
[25:41] Speaker 2: the more skilled you get, the higher the percentage of
[25:43] Speaker 2: that muscle you can contract. Either you've been consciously or unconsciously.
[25:47] Speaker 1: Consciously consciously unconsciously, like you get electrocuted, Yeah, that's that's
[25:51] Speaker 1: you'll get a greater contraction. Yeah, yeah, you know, and
[25:54] Speaker 1: that's a safety mechanism.
[25:55] Speaker 2: So you know, you're not contracting all of your muscles
[25:57] Speaker 2: when you maximally contract, and that's a safety mechanism. So
[26:00] Speaker 2: if you could, you'd probably you know, tear your tendons
[26:02] Speaker 2: off the bones, maybe create stress fractures if you could
[26:06] Speaker 2: really contract everything all at once. So that's a safety mechanism.
[26:10] Speaker 1: That's build into our body.
[26:11] Speaker 2: Corrects correct.
[26:12] Speaker 1: But what you're saying, they're just so can ask it
[26:13] Speaker 1: Just to be clear. You're saying though, that the more
[26:17] Speaker 1: heavy weight you do, and the more you do, more
[26:20] Speaker 1: often you do it, the closer you get to getting
[26:24] Speaker 1: a higher percentage of the total muscle use exactly? Is
[26:27] Speaker 1: it because you can feel it or just adapt subconsciously.
[26:30] Speaker 2: That's our nervous system going.
[26:31] Speaker 1: Towards and your adaptations.
[26:33] Speaker 2: Absolutely, it's our bodies understanding of I can make this
[26:37] Speaker 2: heavy contraction without breaking, right, So I'm going to allow
[26:40] Speaker 2: you to do.
[26:40] Speaker 1: This without breaking me, without tearing.
[26:42] Speaker 2: Off tearing off the bone, yeah, without injuring myself. Yeah.
[26:46] Speaker 2: So a lot of the things happen to our body
[26:48] Speaker 2: to protect itself. So things like mobility. Right, So I
[26:53] Speaker 2: say things like, and this is something that I learned
[26:55] Speaker 2: from a dear friend of mine who's passed away, doctor
[26:57] Speaker 2: Andrew Locke. Strength unleashes mobile What does that mean? When
[27:02] Speaker 2: you lack strength, your body starts to seize up, and
[27:06] Speaker 2: it stops you from being able to explore ranges of
[27:10] Speaker 2: motion that were once available.
[27:12] Speaker 1: To you when you're a kid, for example.
[27:13] Speaker 2: When you're well. Yes, as you get older, it's like
[27:16] Speaker 2: if your body, if you haven't bent over to touch
[27:19] Speaker 2: your shoes for you know, touch your toes for a
[27:21] Speaker 2: long period of time, you lose the strength in that
[27:24] Speaker 2: range of motion. Your body starts saying, I don't know
[27:26] Speaker 2: if I can do this without breaking So what I'm
[27:28] Speaker 2: going to do is I'm just going to seize up.
[27:30] Speaker 2: I'm going to tighten up and stop you from being
[27:32] Speaker 2: able to bend over that far. So the best way
[27:34] Speaker 2: to improve your mobility, my favorite way, and this research
[27:37] Speaker 2: to support this as well, isn't by stretching, is by
[27:41] Speaker 2: taking load to its to the joints full range. So
[27:44] Speaker 2: I like to say, with all of my training, it's
[27:46] Speaker 2: it's as deep as your mobility allows. So take all
[27:50] Speaker 2: of the strength exercises to max range of motion safely.
[27:55] Speaker 2: So I say as deep as your mobility allows. So
[27:57] Speaker 2: like a squad for example, you know how deep can
[28:01] Speaker 2: we squat? You know you can't just automatically just go
[28:04] Speaker 2: all the way. You know full depth is considered us
[28:07] Speaker 2: to grass right where your hamstrings press against your calms
[28:09] Speaker 2: in your bottom position. Now, this might cause your your
[28:13] Speaker 2: pelvis to it's called post serior tilt and your spine
[28:16] Speaker 2: to round. This is like you can achieve that position,
[28:20] Speaker 2: but I say, that's not what your mobility is allowing.
[28:22] Speaker 2: You're reaching end range of your joints. Don't go that deep.
[28:25] Speaker 2: So you still want to maintain good posture, good technique,
[28:28] Speaker 2: and then take it to the end range whilst you're
[28:31] Speaker 2: maintaining that good posture. Okay. So this is what I
[28:34] Speaker 2: like to do to improve people's mobility is strengthen the body.
[28:38] Speaker 2: So instead of just passively stretching. People think things like
[28:40] Speaker 2: yoga is great for flexibility, although maybe I don't consider
[28:45] Speaker 2: it builds your mobility. Mobility is having strength at those
[28:49] Speaker 2: end ranges. Right.
[28:50] Speaker 1: So let's say I'm doing a squad, which you know
[28:54] Speaker 1: I get nervous best because I was always think on
[28:55] Speaker 1: it in my back, and then I think if I
[28:58] Speaker 1: an injury and I'm out for three months, then everything suffers.
[29:02] Speaker 1: But let's say we're doing a squad and let's just say,
[29:06] Speaker 1: just put the bar twenty killer bar across my shoulders.
[29:12] Speaker 1: If I can do, if I'm going to start at
[29:14] Speaker 1: that level, I can do, I can go down to
[29:17] Speaker 1: I can put mass on the grass on that Okay.
[29:19] Speaker 1: So what would you say to me? Would you say, Mark, Okay,
[29:22] Speaker 1: then that's fine for the next month, just do ten
[29:26] Speaker 1: of those three sets twice a week, or would you
[29:30] Speaker 1: say no, Mark, You've got to start over time, start
[29:33] Speaker 1: over that one month. Piero just loaded up a bit,
[29:36] Speaker 1: put five killers on two and a half killers.
[29:37] Speaker 2: Whatever, what would you say to me, so progressive progressive
[29:40] Speaker 2: overload is one of the most.
[29:41] Speaker 1: Imple overload or progressive overload, what do you overload?
[29:45] Speaker 2: So going heavier over time or improving in some way
[29:47] Speaker 2: over time, but not overloading it. No, not beyond what
[29:50] Speaker 2: you can do? Yeah, right, right, So that's probably one
[29:53] Speaker 2: of the biggest misconceptions. And this is a large discussion
[29:56] Speaker 2: on how hard do we train. Do you have to
[29:58] Speaker 2: train to failure or not? And once again this is
[30:01] Speaker 2: where the hypertrvy experts have a very loud voice and
[30:04] Speaker 2: say you need to train to failure. That's where you're
[30:06] Speaker 2: going to build the most muscle mass. However, if you
[30:09] Speaker 2: speak to any high level strength athlete, they'll typically say,
[30:11] Speaker 2: don't ever train the failure.
[30:13] Speaker 1: Right, Well, how do you know? How do you know that? Like,
[30:15] Speaker 1: let's say, when you say train of failure, do you
[30:17] Speaker 1: mean let's say I'm doing a set of ten, I
[30:20] Speaker 1: should stop, I should go to my tenth rep. Means
[30:25] Speaker 1: I can't do another one, or I can do one more.
[30:28] Speaker 2: So the one where you can't do another one, that's
[30:31] Speaker 2: called volitional failure. So you go to as hard as
[30:34] Speaker 2: you can and you say, I don't think I can
[30:36] Speaker 2: do it, yeah, and then I'll just reregular bar Okay.
[30:39] Speaker 2: Now there's different types of failure where you try and
[30:42] Speaker 2: attempt that other last repetition to see was that actually
[30:44] Speaker 2: failure or not? Right? So either way, most people are
[30:48] Speaker 2: advised to train to volitional failure, but humans are very
[30:52] Speaker 2: poor at predicting where that marked.
[30:54] Speaker 1: Well, they're scared. I get nervous. I don't know what
[30:56] Speaker 1: it is.
[30:56] Speaker 2: Yeah, and you should. So this is where understanding a
[30:59] Speaker 2: correct training strategy. This is what I like to do
[31:01] Speaker 2: with everyone that I work with, whether you're a high
[31:03] Speaker 2: level athlete or an absolute beginner, is a thing called
[31:05] Speaker 2: periodizing your effort. So it's like, do you train to
[31:08] Speaker 2: fail or do you not? It's like there's no single
[31:10] Speaker 2: answer to this. But my strategy that I like to
[31:12] Speaker 2: use is start conservative. So whatever program you want to
[31:14] Speaker 2: start with, no matter what the program is, whether your
[31:17] Speaker 2: goal is muscle building or strength or whatever the goal is,
[31:20] Speaker 2: first time you perform that program, do it with repetitions
[31:23] Speaker 2: in reserve. So you should walk out of the gym
[31:25] Speaker 2: feeling like you could have done more right. Right. So
[31:27] Speaker 2: a lot of people think, you know, is that a
[31:29] Speaker 2: training stimulus. You're not going to get a training stimulus
[31:32] Speaker 2: from one session anyway. So people think I need to
[31:34] Speaker 2: maximize my muscle building. You maximize your muscle building after
[31:38] Speaker 2: accumulation of phase after phase, month after month. You know,
[31:42] Speaker 2: like you can really only truly measure meaningful muscle gain
[31:47] Speaker 2: after maybe like three months six months of work up
[31:51] Speaker 2: until then. It's a strategy on how we accumulate those
[31:54] Speaker 2: successful sessions, right, So starting conservative to allow for room
[31:58] Speaker 2: to be able to progress. This is something that a
[32:00] Speaker 2: lot of the science doesn't really consider, is your mood
[32:03] Speaker 2: and your enjoyment and your motivation to actually come in
[32:06] Speaker 2: and work hard. So sometimes you just under the weather
[32:09] Speaker 2: and you don't feel like training hard, and everything hurts
[32:11] Speaker 2: more than another day, and you just don't work as hard.
[32:15] Speaker 2: So when I set my athletes or anyone that I
[32:18] Speaker 2: work with up saying we start conservative, you finish the
[32:21] Speaker 2: program with repetitions in reserve, and you walk out saying
[32:24] Speaker 2: that was easy. It's like, awesome, We're going to add
[32:27] Speaker 2: five percent next week. Of course I know I can
[32:29] Speaker 2: do that because that was easy. You come in and
[32:31] Speaker 2: you've progressed, you add five percent, and that's still technically,
[32:35] Speaker 2: you know, repetitions in reserve so the way that I
[32:37] Speaker 2: like to measure it. For example, this is very arbitrary.
[32:42] Speaker 2: I like to say, over a four week program, i'd
[32:44] Speaker 2: like to start I want to get you to failure strategically, safely, intelligently.
[32:49] Speaker 2: Week one, I'm going to start you with roughly three
[32:52] Speaker 2: repetitions in reserve as a session average. Week two, two
[32:55] Speaker 2: reps in reserve, so you try a little bit harder
[32:56] Speaker 2: and you add weight. The next week, I'm to one
[33:00] Speaker 2: repetition in reserve, and now we're set up. So on
[33:03] Speaker 2: week four that's with extra weight. You add weight, you'll
[33:06] Speaker 2: be able to do that, and you try harder. So
[33:08] Speaker 2: you're setting yourself up to add weight to.
[33:11] Speaker 1: The bar one repetition reserve. How many reps you're doing.
[33:13] Speaker 2: That regardless of the rep range, So it depends on
[33:17] Speaker 2: what we're working on. There's no single rep range. So
[33:19] Speaker 2: when you're saying, you know, five to thirty reps, it
[33:21] Speaker 2: doesn't mean do it, you know, just randomly choose whatever
[33:24] Speaker 2: reps you want to do. Like when I'm writing a program,
[33:27] Speaker 2: what do we want to work on? There's phases where
[33:29] Speaker 2: I want to work on building muscle, So typically what's
[33:32] Speaker 2: a good muscle building rep range? Now here's the thing
[33:34] Speaker 2: coming back to that five to thirty research where they're saying,
[33:37] Speaker 2: whether you do five reps or thirty reps, it doesn't
[33:39] Speaker 2: really matter. This is a misinterpretation of the research. That's
[33:42] Speaker 2: not how the researcher says you should interpret the information.
[33:45] Speaker 2: It's how the public interprets it. Says it doesn't matter
[33:48] Speaker 2: how many reps. Well it does. The fact is, if
[33:50] Speaker 2: you take a set of a squats to a set
[33:53] Speaker 2: of thirty to failure, what you have to factor in
[33:55] Speaker 2: is what is the muscle that was the limiting factor
[33:58] Speaker 2: of the movement. So what muscle gave first? I don't
[34:01] Speaker 2: know if you can consider it the scenario. I know
[34:03] Speaker 2: you said you don't really like the squad with bar bells,
[34:05] Speaker 2: but if anyone does, like what fails first when you're
[34:07] Speaker 2: doing a set of thirty? Is it your legs? Is
[34:09] Speaker 2: your glutesays that your back is your cardiovascular system? It
[34:13] Speaker 2: probably is your cardiovascular system. So you can't say that
[34:16] Speaker 2: thirty reps on a squad is good for leg mass
[34:18] Speaker 2: it you know your cardio gave up first before your
[34:20] Speaker 2: legs gave up. So it's every exercise has a different profile.
[34:24] Speaker 2: So to say how many reps should I do. It's like, okay,
[34:27] Speaker 2: depends on the exercise. The higher the complexity of the movement,
[34:31] Speaker 2: the lower the reps we should be doing. So squatting, deadlifting,
[34:34] Speaker 2: things like that, I don't like to do, you know,
[34:37] Speaker 2: more than eight reps on those exercises, But then you
[34:39] Speaker 2: get things like bicep curls, tricep extensions. Knock yourself out.
[34:43] Speaker 2: Let's use higher rep ranges. And on the flip side
[34:45] Speaker 2: of that, I don't really recommend lower rep ranges for
[34:48] Speaker 2: those exercises. You know, one rep max, bicep curls, one
[34:51] Speaker 2: rep max, triceps extensions. Not sure if you've ever played
[34:54] Speaker 2: around with that, But if ever I've asked anyone, what's
[34:57] Speaker 2: your one rep max on bicep curl, tricep extension, dumbel
[35:00] Speaker 2: latter raised leg extension. No one knows the answer because
[35:02] Speaker 2: it's just not what you do. Because if you tried to,
[35:04] Speaker 2: you walk out feeling quite understimulated and probably sow joints better.
[35:09] Speaker 1: On the compound movements.
[35:10] Speaker 2: You do do that. On the compound movements, it's more
[35:12] Speaker 2: skill based. So a lot of the best bodybuilders minimize
[35:17] Speaker 2: at the top level, minimize the amount of compound exercises
[35:20] Speaker 2: that they do because they are after more targeted hypertrophy.
[35:24] Speaker 2: So bodybuilders at the highest level, it's not just a
[35:27] Speaker 2: randomized bodybuilding program. They have their own strengths and weaknesses.
[35:31] Speaker 2: And bodybuilders aren't just about getting as massive as possible.
[35:34] Speaker 2: They need to focus on proportions and symmetry as well,
[35:37] Speaker 2: so they're working on weak points and you know, specific
[35:41] Speaker 2: setically average to be aesthetically pleasing. You know, as a beginner,
[35:45] Speaker 2: I would say those big compound exercises are probably the
[35:49] Speaker 2: best things that you should be doing. You want general masses.
[35:51] Speaker 2: A beginner, you want everything to be big. You don't
[35:54] Speaker 2: want weak point training. You are a weak point. Everything
[35:56] Speaker 2: is a weak point, So just get everything big until
[35:58] Speaker 2: you get to the point where we can start establishing
[36:00] Speaker 2: how your body has developed from this combination of compound exercises. Right,
[36:05] Speaker 2: So what about what?
[36:06] Speaker 1: Because I've been reading a lot lately. Again it's confusing,
[36:09] Speaker 1: but you know, some people say, you know the best
[36:12] Speaker 1: market is for longevity. Are here to max and other
[36:14] Speaker 1: people in hours a new group coming and saying it's no,
[36:17] Speaker 1: it's leg strength, and that worries me because the legs
[36:21] Speaker 1: has given what I've competed in all my life, leg
[36:25] Speaker 1: strength has never been a thing. What was because you know,
[36:28] Speaker 1: we didn't want to have too much weight in our
[36:29] Speaker 1: legs because when you're fighting somebody that's sort of wasted,
[36:33] Speaker 1: you want most of your strength to be up the
[36:35] Speaker 1: top and powered about the top.
[36:39] Speaker 2: Legs.
[36:39] Speaker 1: Legs are about endurance, and so you just ran for
[36:42] Speaker 1: kilometer after kilometer after kilometer after kilometer, so you can
[36:45] Speaker 1: stand up for a long time. So I haven't really
[36:48] Speaker 1: done much with my legs, but I've been doing legs,
[36:50] Speaker 1: you know, more recently at the gym, and only because
[36:53] Speaker 1: I've been reading about saying saying that leg strength is
[36:56] Speaker 1: a marker for longevity, and I thought, shit, I let
[36:59] Speaker 1: me just see how I go on. I'm hopeless. And
[37:02] Speaker 1: how important is it to you for say, your posterior
[37:05] Speaker 1: chain that listen to about quads at the moment, just
[37:09] Speaker 1: everything at the back and what sort of exercises should
[37:12] Speaker 1: I be doing and should people be doing for those areas.
[37:14] Speaker 2: So let's start with Marcus for health, what's more important
[37:17] Speaker 2: a VA two max or strength? I would say objectively
[37:21] Speaker 2: VO two max is more important. That doesn't suit my bias.
[37:24] Speaker 2: I'm a strength coach, I'd rather a beast. So when
[37:26] Speaker 2: I hear stuff like leg strength is the best marker
[37:28] Speaker 2: of hypertrby of longevity, I go, yeah, this is going
[37:32] Speaker 2: to be great for my business. But objectively, it's like
[37:34] Speaker 2: this is about independence. You can be skinny and lack
[37:38] Speaker 2: strength and live to past one hundred. I'm sure there's
[37:40] Speaker 2: plenty of people that have done that that didn't squat well.
[37:44] Speaker 1: Most of the people over a hundred to day probably
[37:45] Speaker 1: never done anything like that in their life exactly.
[37:47] Speaker 2: So when we have things like this, I'd say it's
[37:49] Speaker 2: a little bit arbitrary to say your legs need to
[37:51] Speaker 2: have like legs strength is the greatest marker grip strength
[37:55] Speaker 2: as well, So I say VA two max is a
[37:58] Speaker 2: high priority, but it's easier to attain. So strength is
[38:03] Speaker 2: almost as high a priority, but it's much harder.
[38:05] Speaker 1: To attain totally or maintain. That's for sure. Well maintaining
[38:09] Speaker 1: is easier than attaining. Yeah, so this is a going
[38:12] Speaker 1: to get it first.
[38:13] Speaker 2: This is a cheat code with all of the youth,
[38:16] Speaker 2: young men and women out there should be working hard
[38:19] Speaker 2: to build as much muscle and strength as they can
[38:21] Speaker 2: because your ability to recover and tolerate the amount of
[38:25] Speaker 2: volume that you can that you can tolerate at a
[38:28] Speaker 2: younger age diminishes as you get older. It does something
[38:31] Speaker 2: that I've noticed, and as you agree with me, you
[38:34] Speaker 2: can't tolerate the same amount of workload when you get older.
[38:37] Speaker 2: You can't recover as much. I used to do squad
[38:39] Speaker 2: every day programs every day, twice a day. No, yeah,
[38:43] Speaker 2: it is a weightlifting program. I did the extreme stuff right,
[38:47] Speaker 2: literally thirteen sessions a week, and I got a lot
[38:50] Speaker 2: stronger from it. But that's extreme, and I was only
[38:52] Speaker 2: able to do that when I was younger. Now, if
[38:55] Speaker 2: I do a really great squad session, I need a
[38:57] Speaker 2: week to recover. My hips and knees just hurt. If
[38:59] Speaker 2: I came, you know, the next day to a squad,
[39:01] Speaker 2: I just wouldn't be able to do it. So your
[39:04] Speaker 2: tolerance to that much load and volume and work diminishes
[39:09] Speaker 2: as you get older, full stop. So therefore you need
[39:12] Speaker 2: to while you're younger. That's the cheat code. Work as
[39:14] Speaker 2: hard as you can to build as much as you
[39:16] Speaker 2: can while you're younger, because you won't be able to
[39:17] Speaker 2: do it when you're older.
[39:18] Speaker 1: Okay, so we if you're doing a young person, that's great,
[39:20] Speaker 1: but let's stay between someone knows between forty and fifty,
[39:25] Speaker 1: it maybe hasn't done a lot of this stuff. Right
[39:27] Speaker 1: then maybe they were running and paying basketball and you
[39:30] Speaker 1: know whatever. But then Dave listening to you and they're thinking, well, shit,
[39:35] Speaker 1: I better do something about my muscle. The amount of
[39:38] Speaker 1: muscle I haveing the amount of strength I have. What
[39:42] Speaker 1: would you say to them? Do legs once a week?
[39:45] Speaker 1: And is it a heavy legs?
[39:46] Speaker 2: It depends. See, the thing is heavy for me. It's
[39:48] Speaker 2: different too heavy for someone who hasn't trained before.
[39:50] Speaker 1: But let's say where someone hasn't trained before, not you.
[39:52] Speaker 2: So for someone so I've actually clocked up a lot
[39:55] Speaker 2: of miles on my giants as well. So for me,
[39:57] Speaker 2: like you're saying, I get in there and start with
[39:59] Speaker 2: the twenty ki bar under my but on my back.
[40:02] Speaker 2: I don't that hurts me. I start with an empty
[40:05] Speaker 2: leg press and do sets of fifty, right, and then
[40:07] Speaker 2: I put one plate set of fifty, another plate, do
[40:09] Speaker 2: set of fifty, and then I get to an empty
[40:11] Speaker 2: bar bell. So that my bad.
[40:12] Speaker 1: They press when we lay down.
[40:13] Speaker 2: When you laying down nice uncomfortably? Yeah, no weight on
[40:15] Speaker 2: the plate right, right, So it's very low, just getting
[40:19] Speaker 2: you know, synovial fluid in the joints, so you're just
[40:22] Speaker 2: comfortable me up, Yeah, exactly. So it's warming up the
[40:25] Speaker 2: joints as well as you know, the body temperature as
[40:27] Speaker 2: well before I get to an empty bar bell and
[40:30] Speaker 2: start adding weight. So my strategy is now when you're
[40:32] Speaker 2: at that point, because it feels comfortable, Yeah, you're not
[40:35] Speaker 2: stiff or whatever. Yeah, So if you come up, like
[40:36] Speaker 2: I work with people, and I just know, like if I,
[40:39] Speaker 2: let's just say you came to the gym, I wouldn't
[40:40] Speaker 2: even get you to go straight under a barbell. I'd
[40:42] Speaker 2: have you do something unloaded, you know, like I think
[40:45] Speaker 2: you're a weapon. Mark, I know you are. Like you've
[40:48] Speaker 2: got blue belt present in jiu jitsu, you've added boxing
[40:50] Speaker 2: for I haven't even done that. I've got a blue
[40:52] Speaker 2: belt jiu jitsu, but that's a while ago. You probably
[40:55] Speaker 2: beat me now. But like for what you're doing, I
[40:57] Speaker 2: just understand, Like I know your age, and it's like
[41:01] Speaker 2: I just wouldn't get you under a twenty kilogram bar
[41:03] Speaker 2: the first time i'd make I mean the first set
[41:05] Speaker 2: of the day, I'd have you bending your knees under
[41:08] Speaker 2: a much lighter load, you know, like maybe get you
[41:10] Speaker 2: on a bike, and the warm up strategy would be
[41:12] Speaker 2: slightly different to how long.
[41:13] Speaker 1: You would you get me to would you get some
[41:15] Speaker 1: of my midda wak.
[41:15] Speaker 2: It takes five minutes.
[41:16] Speaker 1: I just five minutes.
[41:17] Speaker 2: Yeah, it takes like the way I do fifty reps.
[41:18] Speaker 2: I'll be talking to you while I'm doing it. It's nothing,
[41:20] Speaker 2: and then I'll add a plate and I'm still talking
[41:22] Speaker 2: to you while I'm doing it. Five minutes later, I'll
[41:24] Speaker 2: get to an empty bar. So this is my strategy.
[41:27] Speaker 2: I'll get to three hundred kilograms by the end of it.
[41:30] Speaker 2: So I go lots and lots of reps of a
[41:32] Speaker 2: really light weight, and then when I get to the
[41:34] Speaker 2: bar bell, now I've done probably about three hundred repetitions
[41:38] Speaker 2: of nothing, and now I can go one rep and
[41:42] Speaker 2: then add forty kilograms one rep, add forty kilore rams
[41:45] Speaker 2: one rep, ad forticulo a just one, just one because
[41:47] Speaker 2: now I'm warm and now I need to engage my
[41:50] Speaker 2: nervous system to accept the weight. Right, So it's not
[41:53] Speaker 2: just about being warm, it's about so gradually expose yourself
[41:56] Speaker 2: to the weight. Now, this is something that I stumbled
[41:59] Speaker 2: across just as I was geting, you know, older, and
[42:01] Speaker 2: I've got I own my own gym, so I have
[42:03] Speaker 2: all the time in the world to be able to
[42:05] Speaker 2: do this. I'm sure. It's that's my office is my gym,
[42:09] Speaker 2: you know. And you know I'm an educator and I'm
[42:11] Speaker 2: a public figure, so I hear, I know the complaints
[42:14] Speaker 2: I don't have all the time in the world. It's like,
[42:16] Speaker 2: that's that's correct. You know. It's like I want to
[42:19] Speaker 2: be a power lift but I don't have the time.
[42:20] Speaker 2: It's like, well, I'm sorry, you just won't be able
[42:22] Speaker 2: to reach those high levels. That's just the factor. But
[42:24] Speaker 2: like I take at highest levels ten to fifteen minutes
[42:27] Speaker 2: rest between my sets. WHOA right, And people say, well
[42:29] Speaker 2: I don't have time, It's like, well, you don't have
[42:31] Speaker 2: to do this extreme end of the sport. You don't
[42:33] Speaker 2: have to. So for hypertrophy, this is where research like
[42:37] Speaker 2: that five reps to thirty reps study really comes in
[42:40] Speaker 2: handy because if you don't have time, it's easy to
[42:43] Speaker 2: get to thirty rep sets of a leg press right.
[42:46] Speaker 2: Because what takes time is when you want like strength
[42:49] Speaker 2: training takes time. So one of the biggest qualities of strength.
[42:52] Speaker 2: Training is being it's the strength is a skill, And
[42:54] Speaker 2: in between each set you need to give yourself enough
[42:56] Speaker 2: time to fully recover so you can perform.
[42:59] Speaker 1: How long is it with a normal person doing They're
[43:01] Speaker 1: not trying to get massive exactly exactly.
[43:03] Speaker 2: So the heavy the load, the longer the rest. So
[43:06] Speaker 2: like my daughter, it's not it's the absolute load, not
[43:08] Speaker 2: the relative load.
[43:10] Speaker 1: I don't understand those two things.
[43:11] Speaker 2: Okay, So relative is relative to your body weight. Yep,
[43:13] Speaker 2: you know. So fifty kilo person squatting one hundred kilograms
[43:17] Speaker 2: is the same relative load as one hundred kilo person
[43:19] Speaker 2: squating two hundred kilo rames. But the absolute load two
[43:22] Speaker 2: hundred kilograms is a lot heavier yep. And absolute load
[43:25] Speaker 2: causes more fatigue in every way, So you need more
[43:28] Speaker 2: rest between sets to do two hundred kilograms, and more
[43:31] Speaker 2: rest between sessions. And how much rest between everyone has
[43:35] Speaker 2: different tolerance. But what's it like a range? So for
[43:39] Speaker 2: high level squatting, so if you're doing things like a
[43:42] Speaker 2: two hundred kilogram squad, you probably need Like Stephie Cohen
[43:46] Speaker 2: just did that on the weekend. I was I've got
[43:47] Speaker 2: a video that I posted with a two hundred kilogram
[43:49] Speaker 2: squad fifty five kilograms. She was doing two one squad one.
[43:53] Speaker 2: That's powerful.
[43:54] Speaker 1: What about me for the say I'm doing my body
[43:56] Speaker 1: weight less, I'm eighty and I'm gonna squad squad, so
[44:00] Speaker 1: I do I can do five? Yeah, I would say
[44:03] Speaker 1: you'd be good to go in about three to four minutes.
[44:05] Speaker 1: Three or four minutes wait, rest between those sets. Can
[44:07] Speaker 1: I go and do something else?
[44:09] Speaker 2: Yeah?
[44:09] Speaker 1: In that time and arms or.
[44:12] Speaker 2: This is another strategy that we have with programming. So
[44:14] Speaker 2: quite often I like to do same like similar body parts.
[44:18] Speaker 2: So for a squat, I do a thing called non
[44:20] Speaker 2: overlapping super sets right or opposing muscle supersets, So you
[44:24] Speaker 2: can do squats instead of resting, you know, three to
[44:26] Speaker 2: four minutes. You can go one and a half to
[44:29] Speaker 2: two minutes rest and do hamstring curls right, and then
[44:31] Speaker 2: come back one and a half minutes later and do
[44:33] Speaker 2: this squats again.
[44:34] Speaker 1: Oh, you don't use your hammi.
[44:35] Speaker 2: So you don't use your hamstrings in a squad, not
[44:37] Speaker 2: like you're thinking, yeah, yeah, yeah, it's very under used
[44:39] Speaker 2: in a squat. So the thing is it's easier to
[44:42] Speaker 2: gauge with things like upper body. You do a set
[44:44] Speaker 2: of push. Wait one to two minutes, do a set
[44:47] Speaker 2: of pull. This is a lot more practical application push
[44:50] Speaker 2: and pull. You can see it's opposing muscles. It's totally
[44:52] Speaker 2: non overlapping. But when it comes to low we're body.
[44:55] Speaker 2: Squat kind of does a lot of your muscles. There's
[44:58] Speaker 2: not much you can oppose it on the lower body,
[45:00] Speaker 2: Like you can't go squat with the deadlifts. Yeah, because
[45:02] Speaker 2: they're both hip extensor exercises. Did you go with Scott
[45:05] Speaker 2: with a bench? You can, But it's also quite exhausting,
[45:09] Speaker 2: is it? Because it's upper body lower body? Right, So
[45:11] Speaker 2: that's just what we need to factor in, and it
[45:13] Speaker 2: depends on the goal. So top en power lift is
[45:15] Speaker 2: you don't do that right general fitness absolutely, that's awesome.
[45:19] Speaker 1: And you're saying like ninety seconds to two minutes rest
[45:22] Speaker 1: between before you do the second exercise exactly.
[45:24] Speaker 2: So this depends on the exercise. So if you're coming
[45:26] Speaker 2: in we're doing squats, I might say for squats, we're
[45:28] Speaker 2: going to give you, you know, three to five minutes rest
[45:30] Speaker 2: between these big compound movements that we want to respect.
[45:33] Speaker 2: It's a skill large skill component. But then for accessory exercises.
[45:37] Speaker 2: What I'm getting you to do leg extensions and hamshrink
[45:39] Speaker 2: curls and machine exercises that are lower complexity. You only
[45:42] Speaker 2: need one to two minutes rest between those sets.
[45:44] Speaker 1: You just see something really interesting for me for me
[45:46] Speaker 1: as well, like you just inters. What I don't understand
[45:50] Speaker 1: when you're talking about let's when we said doing a squad,
[45:53] Speaker 1: We've got a barbel on our shoulders and we're doing
[45:54] Speaker 1: a squad, But then there's leg machine assisted exos like
[45:58] Speaker 1: hemis what is the difference? I mean, like when do
[46:03] Speaker 1: I use like just the you know, the free weights
[46:08] Speaker 1: relative to using the machine as system weights?
[46:13] Speaker 2: Is one not not that good? That they both serve
[46:15] Speaker 2: two different purposes, not one or the other. It's one
[46:18] Speaker 2: and the other. So your free weight exercises, I would say,
[46:21] Speaker 2: you know, using the word functional, it's like so day
[46:23] Speaker 2: to day movements are kind of quite compound movements, so
[46:26] Speaker 2: it replicates day to day movements a lot better. So
[46:29] Speaker 2: deadlift is essentially just bending over and picking something up
[46:31] Speaker 2: off the ground, right, whereas a leg extension or a
[46:34] Speaker 2: hamshriink curl is not that. Now here's the thing when
[46:37] Speaker 2: the goal is bodybuilding. Remember what I said about that study,
[46:40] Speaker 2: it's like exercise dependent. The muscle that you're targeting needs
[46:44] Speaker 2: to be the muscle that fails first. So when I
[46:46] Speaker 2: do a squat, what fails first? I don't know. It's
[46:49] Speaker 2: so compound. That's why bodybuilders understand that. It's like, no,
[46:52] Speaker 2: I need to know exactly what muscle I'm targeting. So
[46:54] Speaker 2: therefore I'm going to do a bunch of isolation exercises
[46:57] Speaker 2: where I know that's the muscle that failed. That's the muscle.
[47:00] Speaker 2: So you do a hamstring, it's your hamstring. There's no
[47:03] Speaker 2: other muscle. Leg extension, it's your quadriceps, there's no other muscle.
[47:06] Speaker 2: That's the beauty of the isolation exercises, you know. And
[47:09] Speaker 2: then it doesn't mean that compound is all you need
[47:11] Speaker 2: if you just like a strength athlete. For example, there's
[47:14] Speaker 2: you know the nature of our anatomy, We've got certain
[47:17] Speaker 2: muscles in our limbs that don't get trained when we
[47:20] Speaker 2: do compound movements. For example, for example, we've got a
[47:24] Speaker 2: muscle that crosses our knee and our hip joint. That's
[47:27] Speaker 2: one of the quadrucep muscles. It's called the rectors for Morris.
[47:29] Speaker 2: So the other three in the quadricepts, so quad four
[47:32] Speaker 2: vastest mediallis, vastest intermediates, vastest lateralis only cross the knee joint.
[47:37] Speaker 2: They're only responsible for leg extension, So when you squat
[47:40] Speaker 2: there all on but the rectors for moras leg extension
[47:43] Speaker 2: and hip flexion. When we squat, it's leg extension hip extension,
[47:47] Speaker 2: So it's conflicting actions. So therefore that head of the
[47:49] Speaker 2: quadrcep is left untrained. We have an example of that
[47:52] Speaker 2: in our hamstrings as well as our biceps as well
[47:55] Speaker 2: as our triceps. So if all you do is compound movements,
[47:58] Speaker 2: you're going to leave certain muscles untrained. Now, my training
[48:02] Speaker 2: strategy for everyone that I work with is to not
[48:04] Speaker 2: leave any muscles out. I want everything to be strong,
[48:07] Speaker 2: So it doesn't matter what sport you play. I'm not
[48:09] Speaker 2: going to mimic your sport under load in the gym.
[48:13] Speaker 2: You get enough practice of your jiu jitsu when you
[48:15] Speaker 2: play jiu jitsu, and it's a specific practice. If I
[48:17] Speaker 2: try and add load to those movements, I'm going to
[48:20] Speaker 2: ruin the motor patterns that's required. So therefore I separate
[48:24] Speaker 2: strength and your sport. You to the skill I make
[48:27] Speaker 2: your body strong, move well and free from injury. How
[48:30] Speaker 2: do I do that? Is I play an equal amount
[48:32] Speaker 2: of balance on the upper body to lower body, front
[48:34] Speaker 2: of body to back of body. You mean chess chess
[48:39] Speaker 2: the muscles you see everything.
[48:40] Speaker 1: So that's what do you mean by front?
[48:41] Speaker 2: That exactly? The front of the body is the quads
[48:43] Speaker 2: and the chest and the pushing muscles, and the back
[48:45] Speaker 2: of the body could be the pulling muscles, right, and
[48:48] Speaker 2: I play equal emphasis, so there's no weak points. Yep. Okay,
[48:51] Speaker 2: So that's the strategy that I've learned with training, the
[48:55] Speaker 2: to supplement a function of functional things to train a
[48:58] Speaker 2: professional athlete that I don't play. Yeah, so I do lots.
[49:02] Speaker 1: Of that because when I said to you some time ago,
[49:06] Speaker 1: I wanted to do weight work to assist my jiu
[49:13] Speaker 1: jitsu because the guy I trained so much bigger than
[49:15] Speaker 1: means so much younger than me, and I thought, well,
[49:18] Speaker 1: maybe if I did something specific. But you're saying you
[49:22] Speaker 1: don't need to do sports. Well, you in your training programs,
[49:25] Speaker 1: you don't do sports specific training. You just make sure
[49:28] Speaker 1: you train every muscle exactly.
[49:29] Speaker 2: Well, it's specific to have strong posted a chain for
[49:32] Speaker 2: ji Yeah, so you still look at the demands of
[49:34] Speaker 2: the sport, like things like picking another human up. Yeah,
[49:37] Speaker 2: it largely comes from your legs and your posted a chain.
[49:40] Speaker 2: Yeah yeah, yeah, you know that's what it's important. Right,
[49:42] Speaker 2: So it's like that's what you know, specific means, that's
[49:45] Speaker 2: what functional actually is is having a strong body that's
[49:48] Speaker 2: more resilient. Weak things break. So if I make your
[49:51] Speaker 2: entire body strong, you know, you're as strong as your
[49:53] Speaker 2: weakest link. So don't have weak links either. Yeah. So
[49:55] Speaker 2: this is where I have a sequence every program that
[49:57] Speaker 2: I have, I have a sequence of exercises that I choose.
[50:00] Speaker 2: So it's an eight category model of exercise selection. So
[50:04] Speaker 2: you choose one from each category, and your whole body
[50:06] Speaker 2: is going to be strong, and you apply equal amount
[50:08] Speaker 2: of effort into each of those categories, and your pets
[50:12] Speaker 2: will be strong. Your delt will be strong, your lads
[50:13] Speaker 2: will be strong, your quds, your glutes, everything is strong.
[50:16] Speaker 2: We don't leave anything.
[50:16] Speaker 1: Out, especially are there enough days in the week or
[50:19] Speaker 1: it doesn't matter. It doesn't really matter if it's measured
[50:21] Speaker 1: in seven days, But are there other enough days, say
[50:24] Speaker 1: in a month to train all those things?
[50:27] Speaker 2: Yes, and no, nothing's perfect, but that's why you don't
[50:30] Speaker 2: do it all in a month. You don't measure all
[50:32] Speaker 2: of our goals in a month. Like we have long
[50:34] Speaker 2: term training programs, and this is why we need things
[50:36] Speaker 2: like Nation.
[50:38] Speaker 1: I mean like a year.
[50:40] Speaker 2: It depends, it depends what we're working towards. So like
[50:42] Speaker 2: a lot of athletes come to me with a twelve
[50:44] Speaker 2: week prep or an eight week prep, sorry, eight sixteen
[50:47] Speaker 2: week prep something like that. Like you know, a time
[50:49] Speaker 2: period doesn't have.
[50:50] Speaker 1: To it's normally there's normally twelve to sixteen week period
[50:53] Speaker 1: for a competition exactly.
[50:54] Speaker 2: Most people do that. Now. To be honest with you,
[50:56] Speaker 2: how long should you have I'd say I'd prefer it
[50:58] Speaker 2: if you gave me a little bit more time, I'll
[50:59] Speaker 2: get a better result with you. I used to train.
[51:02] Speaker 2: I don't know if you know Junior Taalerpower. He was
[51:04] Speaker 2: yeah middleweight champions back in the day for the Contender
[51:07] Speaker 2: when it first came out, and he'd only come to
[51:09] Speaker 2: me eight weeks before a fight, and it's like, oh, Junior,
[51:12] Speaker 2: I wish you came twelve weeks or sixteen weeks out.
[51:15] Speaker 2: We'd be able to do so much more. But anyway,
[51:19] Speaker 2: his goal was to be a boxer and when I
[51:21] Speaker 2: was working with him, he only won anyway, so it
[51:23] Speaker 2: was all good. And this is something that I talk
[51:25] Speaker 2: about with strength training for boxers. It compliments their work.
[51:29] Speaker 2: It's not like some of the best fighters in the
[51:32] Speaker 2: world don't touch weights.
[51:33] Speaker 1: Yeah. Yeah, some of the best athletes of all sports.
[51:36] Speaker 1: But they're starting to now though. It's funny now like
[51:38] Speaker 1: I saw Tim Zoo because he's over in Thailand with
[51:41] Speaker 1: Jeff at the moment of Fennik, and I saw Tim
[51:44] Speaker 1: Zue posted something that now he's doing trap he's listening
[51:48] Speaker 1: to the trap bar with weights on it, and he's
[51:50] Speaker 1: doing squads fatly and which is something you would never
[51:53] Speaker 1: have seen a boxer do in the past. And he's
[51:55] Speaker 1: obviously trying to get all this strong around here so
[51:57] Speaker 1: he can stand his position, which is I think a
[52:00] Speaker 1: lot of fires now like I see George. But I
[52:04] Speaker 1: see George do a lot of that sort of stuff,
[52:06] Speaker 1: jumping up and down on the spot, like you know
[52:08] Speaker 1: with the trap bar. If you have you ever thought
[52:11] Speaker 1: about what if you were asked by a sixty year
[52:16] Speaker 1: old person male let's call it male for a moment
[52:19] Speaker 1: and he said to you, look, I want to be
[52:23] Speaker 1: the best version of myself for the next twenty years.
[52:27] Speaker 1: How would a program, how would you go about looking
[52:30] Speaker 1: at just assume that the sixth year old was an
[52:32] Speaker 1: average person, always fairly sporty, et cetera, but never been
[52:36] Speaker 1: like in your shape, never done what you have done,
[52:39] Speaker 1: not definitely not professional. How would you go about talking
[52:43] Speaker 1: to someone like that who's going to spend the next
[52:44] Speaker 1: twenty years pushing weights?
[52:48] Speaker 2: Really great question because a lot of people hear me
[52:49] Speaker 2: talk about strength athletes and they go, oh, he only
[52:52] Speaker 2: knows how to do that. But that's not me. The
[52:55] Speaker 2: fact is correct. I do know how to do that,
[52:57] Speaker 2: but I came from zero as well. And in fact,
[52:59] Speaker 2: most people that I work with more general population, they're
[53:02] Speaker 2: just the people that I post on social Yeah, because
[53:04] Speaker 2: it's pretty cool to look at. But I work with
[53:07] Speaker 2: anyone as a blank canvas.
[53:08] Speaker 1: So what would you say the first thing you say
[53:10] Speaker 1: this this year? I look, let's get a dexter on
[53:12] Speaker 1: you and to see where.
[53:13] Speaker 2: Not necessarily, I mean, it's nice if you want to
[53:15] Speaker 2: do that. Ye, so body weight and all those things,
[53:18] Speaker 2: you know, like my strategy is slightly different, Like that's
[53:20] Speaker 2: irrelevant to me. You know, if you're overweight, you know,
[53:23] Speaker 2: I'm going to be working towards I have professionals within
[53:26] Speaker 2: my business so that I can specialize on my components.
[53:29] Speaker 2: So I've got dieticians on my team that they work
[53:31] Speaker 2: with the nutrition and DEXA scans. Yeah, that's a very
[53:34] Speaker 2: accurate way of measuring all of these things. Is it important? Hey,
[53:37] Speaker 2: it's pretty cool to understand these things.
[53:40] Speaker 1: You might see the right muscle is leg right muscles
[53:42] Speaker 1: more than the left leg muscle or something like that.
[53:43] Speaker 2: L So what do we do about it? It's the
[53:45] Speaker 2: same thing as if it wasn't. Yeah, that's how I
[53:47] Speaker 2: treat it. If the ones muscle is bigger than the
[53:49] Speaker 2: other one, it's nice to measure so you can know,
[53:52] Speaker 2: and it's like cool, I've fixed this, but I'm still
[53:55] Speaker 2: going to give you the same thing anyway, right right,
[53:57] Speaker 2: So if you're a beginner, for anyone, young old in between,
[54:01] Speaker 2: I start with a learn to move phase, so you
[54:03] Speaker 2: don't have the work capacity to do the same amount
[54:06] Speaker 2: of work as someone who has been getting So like
[54:08] Speaker 2: when you see your favorite this is what I started,
[54:10] Speaker 2: you know, Arnold Schwarzenegger encyclopedia, And it's like three sets
[54:13] Speaker 2: of twelve yere and three sets. It's all this program
[54:15] Speaker 2: like I didn't have the work capacity to handle that.
[54:18] Speaker 2: I did it anyway because I was young, But a
[54:20] Speaker 2: lot of people it's like, not only do you not
[54:22] Speaker 2: have the work capacity, you don't need that much stimulation
[54:26] Speaker 2: to grow. There's a thing called newbie gains. Right, So
[54:28] Speaker 2: as a newbie you've never lifted weights before, you'll build
[54:31] Speaker 2: muscle from doing cardio because that's greater stimulus than what
[54:35] Speaker 2: you're doing currently. Right. If you live on the Moon,
[54:38] Speaker 2: you'll and came to Earth, gravity is a greater stimulus
[54:41] Speaker 2: and where you are on Earth, and you will build
[54:42] Speaker 2: muscle as a result of that. Right, So until you
[54:45] Speaker 2: get to the point where it's no longer stimulus, and
[54:48] Speaker 2: then we have to create progressive overload, so add to
[54:51] Speaker 2: that in some way, right, And that's where resistance training
[54:54] Speaker 2: comes into it. Right, So when you first start, you
[54:57] Speaker 2: don't need it. Arnold Schwarzenegger program where let's just paint
[55:01] Speaker 2: the picture. Chest to day, three sets of bench, three
[55:04] Speaker 2: sets of flyers, three sets of incline all up, twelve
[55:07] Speaker 2: sets of PACs, and then you go to biceps and triceps.
[55:11] Speaker 2: You only need three total sets maybe for push and
[55:14] Speaker 2: I don't say chest, I say push three total sets
[55:17] Speaker 2: for pull three total sets for a squat pattern doesn't
[55:20] Speaker 2: have to be a barbell squad. It could be whatever's
[55:22] Speaker 2: appropriate for the individual. Some people may be able to
[55:25] Speaker 2: do a barbell on their back and do a squad,
[55:26] Speaker 2: but it's not necessary. For a lot of people. They
[55:28] Speaker 2: can't even put a barbille on their back, so start
[55:30] Speaker 2: with body weight. Some elderly can't even do a squad,
[55:34] Speaker 2: not even sit down from a chair and come up.
[55:35] Speaker 2: That's why they're coming to the gym. So therefore, a
[55:37] Speaker 2: functional exercise for that individual could be a leg extension
[55:41] Speaker 2: because there's research that shows leg extensions help set entry
[55:45] Speaker 2: adults improve their ability to walk up steps. So a
[55:47] Speaker 2: leg extension is the appropriate exercise for that pattern for
[55:50] Speaker 2: the individual. Right, So its case dependent, personalized, it has
[55:54] Speaker 2: to be everyone's at a different level. So you could
[55:56] Speaker 2: have never trained before, but you live on a farm
[55:58] Speaker 2: and you're very physical your day to day task, you'd
[56:00] Speaker 2: probably be able to spot maybe one hundred kilograms on
[56:02] Speaker 2: your first day. Like Alex Simon, he could do more,
[56:05] Speaker 2: you know, he's just big, you know. Or someone who's
[56:08] Speaker 2: just so undertrained or unwell or whatever. It might be
[56:12] Speaker 2: just like my grandfather when he was you know, up
[56:16] Speaker 2: until his seventies, was a machine. And this is the
[56:18] Speaker 2: alarming thing. He was a beast. You know. He's just
[56:21] Speaker 2: a labor worker, you know, old Croatian guy. And he
[56:23] Speaker 2: didn't speak English that well, so he was a labor
[56:25] Speaker 2: worker his whole life. Strong capable, used to wear you know,
[56:28] Speaker 2: the wife beater, and he had guns. And then you know,
[56:31] Speaker 2: as he turned eighty, like he was forced into retirement
[56:34] Speaker 2: and he used to work for Meryton, trigger bol shacked
[56:36] Speaker 2: him and he started doing nothing. And then because he
[56:41] Speaker 2: did nothing, like all of a sudden, I remember seeing
[56:43] Speaker 2: him like a decade later, and it's like he sees
[56:45] Speaker 2: legs in his pants and it's smaller than my forearm,
[56:49] Speaker 2: and it's like, dude, yeah, dude, what the hell's happened
[56:52] Speaker 2: to you? And he's like, oh. And then he got
[56:55] Speaker 2: to the point where my brother had to live next
[56:58] Speaker 2: door to them, and he had a jurred button or
[57:00] Speaker 2: alarm in case, and he used it a few times
[57:03] Speaker 2: in the middle of the night, the alarm's going off.
[57:05] Speaker 2: My brother has to get up, falling over into the
[57:07] Speaker 2: bathroom and he can't stand back up again, Like if
[57:09] Speaker 2: all he did was laid down on his bed, like
[57:11] Speaker 2: you'd be able to live longer. But that's called lacks
[57:14] Speaker 2: independence because of a lack of strength, you know. And
[57:16] Speaker 2: these are the things that are alarming. It's like, you
[57:18] Speaker 2: waste away real quick.
[57:20] Speaker 1: What would you have said to your grandfather if he
[57:21] Speaker 1: had have been sitting here obviously when he was say sixty,
[57:25] Speaker 1: and you can put yourself there, what would you say that, look, pop,
[57:28] Speaker 1: this is what I want you to do.
[57:30] Speaker 2: What would you tell him? The thing is we did
[57:32] Speaker 2: And if anyone knows grandparents and all this, of the generations,
[57:36] Speaker 2: they're extremely stubborn. And you know, we've got people in
[57:39] Speaker 2: our family that it's just like you're tell them and
[57:41] Speaker 2: it's like yeah, yeah, yeah, I know, I know, and
[57:43] Speaker 2: they just never get around to doing it.
[57:44] Speaker 1: But what would you say, I'm not stubborn. What would
[57:46] Speaker 1: you say to me?
[57:46] Speaker 2: Yeah, so with you, I'd say, let's get started. I
[57:48] Speaker 2: don't care. You've got no experience. I don't care. And
[57:51] Speaker 2: this is the power of what I have. People like
[57:53] Speaker 2: everyone always comes to me and justifies because they say,
[57:55] Speaker 2: I work with thor Beyonsen. He's the strongest man ever.
[57:58] Speaker 2: And it's like, oh, my squad is only this, and
[58:00] Speaker 2: it's like, I don't care like everyone's weak now, unnumbed
[58:02] Speaker 2: to numbers. Now I'm weak, you're weak, We're all weak. Cool.
[58:05] Speaker 2: All I give a shit about is where you are now,
[58:08] Speaker 2: is getting you better? Better?
[58:10] Speaker 1: You're not impressing see benchmark me day one. No matter
[58:13] Speaker 1: what weight you have, you don't impress me. You don't
[58:15] Speaker 1: impress me, and you don't upset me. I've seen it all.
[58:18] Speaker 1: I'm just neutral to it.
[58:19] Speaker 2: Cool. I know where we all start, and anyone good
[58:22] Speaker 2: understands as well. And that's one of the biggest fears
[58:24] Speaker 2: people scared to walking in the gym. People are going
[58:26] Speaker 2: to judge me that I'm weak or whatever it might be.
[58:28] Speaker 2: I get it. I totally get it. However, you work
[58:30] Speaker 2: with me, and this is the beauty of having a
[58:33] Speaker 2: private gym that no one's allowed into. When I work
[58:35] Speaker 2: with people, it's like, no one's here, it's just us, right,
[58:37] Speaker 2: So we come in and I don't care where you start.
[58:39] Speaker 2: You start from body weight. Guess what you're going to
[58:41] Speaker 2: do next time A little bit more than body weight,
[58:43] Speaker 2: whether it's more repetitions or a little bit more weight.
[58:46] Speaker 2: And that's progressive. Overload, right, and then humans progress real
[58:50] Speaker 2: quick when you know, at any age, at any age,
[58:54] Speaker 2: because what happens is this is NIWBI gains, right. So
[58:56] Speaker 2: what happens is you're not necessarily building muscle immediately, you're
[58:59] Speaker 2: building coordination. So that's the first adaptations that occur. It's
[59:02] Speaker 2: not cellular adaptations, it's the neural adaptations. So you come
[59:06] Speaker 2: in under trained. You know, you've never lifted weights. You
[59:08] Speaker 2: come in into a squad and your knee is going
[59:10] Speaker 2: all over the place and your balance is off. And
[59:12] Speaker 2: then just by improving your coordination a little bit, you're
[59:15] Speaker 2: able to lift more weight, not because you built more muscle,
[59:18] Speaker 2: and then that happens like really really quickly. Your competency,
[59:22] Speaker 2: like humans are competent, more competent than your think. I
[59:24] Speaker 2: mean in certain fields obviously, and with movement it's just like, yeah,
[59:28] Speaker 2: it's very uncoordinated the first time you do anything, just
[59:31] Speaker 2: like a baby learning to walk. But then you do
[59:33] Speaker 2: more times and you just improve your ability to do it.
[59:36] Speaker 2: So with you, i'd say first phases learned to move
[59:40] Speaker 2: And what I like to say is if you've never
[59:41] Speaker 2: trained before, two days whole body sessions every session. That's
[59:45] Speaker 2: all you actually say, miss it two days, two days
[59:49] Speaker 2: a week, whole body sessions. So what's whole body sessions?
[59:52] Speaker 2: Four exercises, push, pull, squat, bend. Oh wow, one for each?
[59:57] Speaker 1: Okay, So I just want to click me cadswer push,
[1:00:00] Speaker 1: maybe a bench press, yep, pull might be a or
[1:00:05] Speaker 1: that pulled on, yeah, a squad and then a bend
[1:00:10] Speaker 1: could be aft deadlift.
[1:00:12] Speaker 2: Typically I don't like it's pretty much ninety nine times
[1:00:14] Speaker 2: out of one hundred, I'd go straight to the deadlift.
[1:00:16] Speaker 2: A lot of people say deadlift dangerous and all these things,
[1:00:18] Speaker 2: like it's just bending over to pick something up off
[1:00:21] Speaker 2: the ground. You don't have to max out on a deadlift.
[1:00:23] Speaker 2: You're not doing five hundred kilograms on day one to
[1:00:26] Speaker 2: paint a picture. My daughter who's five, when she was four,
[1:00:29] Speaker 2: she wanted to do what mum and dad did and
[1:00:31] Speaker 2: she's like, I want to do it. And Mum taught
[1:00:33] Speaker 2: her how to do a kettlebell in between her feet
[1:00:35] Speaker 2: and to pick it up off the ground. Cool trick.
[1:00:38] Speaker 2: She did ballet, and in ballet they've got a cute
[1:00:40] Speaker 2: monster back and ballet back, so she was bending over
[1:00:43] Speaker 2: was pretty horrible. How she's picking up it's like, oh,
[1:00:45] Speaker 2: and mom comes in, it's like ballet back straight in
[1:00:47] Speaker 2: her back and picked it up. It's like, oh, that's
[1:00:49] Speaker 2: a really nice technique deadlift from a four year old.
[1:00:51] Speaker 2: So a lot of people say things like, oh, don't
[1:00:53] Speaker 2: start with the deadlift, it's too complex. It's like, it's
[1:00:55] Speaker 2: not too complex, you know, I don't think that humans
[1:00:57] Speaker 2: that incapable. They are and all you're doing is bending
[1:01:00] Speaker 2: and picking up something off the ground. It doesn't have
[1:01:01] Speaker 2: to be a max load. It just has to be
[1:01:03] Speaker 2: the start point.
[1:01:05] Speaker 1: Can I just ask you about kettle bills, because a
[1:01:07] Speaker 1: lot of especially in the Jiu JITs Gam, was to
[1:01:10] Speaker 1: about kettlebells. Well, and of course, you know, it's a
[1:01:14] Speaker 1: very much a you know, the Eastern European exercise. What
[1:01:19] Speaker 1: about like if I put a kettle bill in front
[1:01:23] Speaker 1: of me between my legs and I do that, is
[1:01:27] Speaker 1: that effectively the same as doing a deadlift?
[1:01:30] Speaker 2: The body doesn't know the difference, right. The fact is
[1:01:33] Speaker 2: the deadlift is just typically more loadable, so you can
[1:01:36] Speaker 2: make it heavier exactly. You know, like I've got the
[1:01:38] Speaker 2: heaviest kettlebell that I have at my gym is fifty
[1:01:40] Speaker 2: six kilograms and it's a nuisance to carry around.
[1:01:43] Speaker 1: Yeah, it's quite heavy actually, like.
[1:01:45] Speaker 2: The staughterer in the corner, and then no one takes
[1:01:46] Speaker 2: it out. It's got no one use it because you've
[1:01:48] Speaker 2: got to take it out from there. Yeah, it's easy
[1:01:51] Speaker 2: to just get an empty barbell and just start loading it.
[1:01:53] Speaker 2: Great piece of you know, the body doesn't know the
[1:01:55] Speaker 2: difference between a bar bell, a dumb bell, a kettlebell,
[1:01:58] Speaker 2: a machine.
[1:01:59] Speaker 1: But where the movement itself on it. With a kettle bill,
[1:02:03] Speaker 1: say between your leaves and a deadlift fashion, like you're
[1:02:05] Speaker 1: pulling up pulling out with.
[1:02:06] Speaker 2: That, it's the same movement.
[1:02:07] Speaker 1: It's you're getting the same ranger movement as you would
[1:02:10] Speaker 1: if you're doing it.
[1:02:10] Speaker 2: Depends where the dead lifts set up from. So a
[1:02:12] Speaker 2: typical a deadlift is from a nine inch hide. So
[1:02:15] Speaker 2: that's what the limit. I mean off the floor exactly,
[1:02:18] Speaker 2: So off the floor, that's that's typically the competition standard.
[1:02:21] Speaker 2: It's we've got the Olympic plates, so that's same in
[1:02:23] Speaker 2: weightlifting or deadlifting. Is a is a nine inch height.
[1:02:27] Speaker 1: So the Olympic plate from the middle bit to the
[1:02:30] Speaker 1: bottom is nine.
[1:02:30] Speaker 2: Inches, right, eighteen inch plate? Right? Yeah, okay, totally yeah,
[1:02:35] Speaker 2: right right, So that's the standard deadlift, right. But the
[1:02:38] Speaker 2: fact is, like you mentioned, Tim Zuo's doing trap bar day. Yes, alternately, now,
[1:02:42] Speaker 2: trap bar is a much higher start point. I mean
[1:02:46] Speaker 2: that where he grabs the hands is probably.
[1:02:49] Speaker 1: You don't have the same range of motion.
[1:02:50] Speaker 2: It's a shorter range of motion, right, which is why
[1:02:52] Speaker 2: a lot of people love the trap bar dead right.
[1:02:54] Speaker 2: I can lift a lot more weight on a trap bar,
[1:02:55] Speaker 2: is that right? Yeah, because you're lifting shorter range of mind.
[1:02:58] Speaker 1: For some people who told me that it's sort of
[1:03:00] Speaker 1: less likely to injure me if I do the trap part.
[1:03:03] Speaker 2: I'll tell you who said that, someone that doesn't know
[1:03:05] Speaker 2: how to deadlift, right, No offense, And it's just it's
[1:03:07] Speaker 2: just whenever I hear it, it's like the power of
[1:03:11] Speaker 2: the barbell is the fact that you're keeping it close
[1:03:15] Speaker 2: to your body, up against your shins. It may seem uncomfortable,
[1:03:18] Speaker 2: but that's a queue that I teach to allow you
[1:03:21] Speaker 2: to engage the right muscles to protect your back. So
[1:03:24] Speaker 2: that's your lats. So one of the cues that I
[1:03:25] Speaker 2: have in a deadlift. If you ever look at high
[1:03:27] Speaker 2: level deadlict competition, a lot of the times the shins
[1:03:30] Speaker 2: bleed because they're draining it up. They're keeping it close
[1:03:33] Speaker 2: to their body to maintain. Technically, it's got to be
[1:03:37] Speaker 2: in line with the center of your base of support,
[1:03:39] Speaker 2: which is your midfoot, and when that happens, so the
[1:03:42] Speaker 2: barbell needs to be over the midfoot, and when that happens,
[1:03:45] Speaker 2: if it's drifts away from your midfoot, it's a lot heavier.
[1:03:48] Speaker 2: It's like you, by hold a ten kilo weight out here,
[1:03:51] Speaker 2: I'm going to get really tired compared to if I
[1:03:53] Speaker 2: just hold it here, I can hold it here all day.
[1:03:55] Speaker 2: So the closer to your center of your base of support,
[1:03:57] Speaker 2: the stronger it is. Right, So having the bar grazing
[1:04:01] Speaker 2: your body or gently in contact with your body from
[1:04:03] Speaker 2: start to finish is great feedback that you're in the
[1:04:05] Speaker 2: right spot. And that's what I love about a barbell
[1:04:08] Speaker 2: and teaching someone from scratch how to pick things up.
[1:04:11] Speaker 2: With a trap bar, it's nothing's touching you, so you
[1:04:14] Speaker 2: could be anywhere. Yeah, that's why I like the bar
[1:04:17] Speaker 2: bell over the trap bar. That trap bar can teach
[1:04:19] Speaker 2: you bad habits, but the trap bar is just easier
[1:04:22] Speaker 2: to teach. So that's why a lot of people, that's
[1:04:23] Speaker 2: why I say, you just don't know how to use
[1:04:24] Speaker 2: the barb bell. If you knew how to use a barbell,
[1:04:26] Speaker 2: you understand the power of keeping it in contact.
[1:04:29] Speaker 1: That's why I got during the show sebbession, because what's interesting.
[1:04:32] Speaker 1: There's so many things on Instagram and all those other
[1:04:35] Speaker 1: social mediums talking about this better than that. But in
[1:04:37] Speaker 1: this you should do five, you should do fifty five,
[1:04:39] Speaker 1: you should do ten. You should use a trap bar,
[1:04:41] Speaker 1: you should use a you know, like a barbell. And
[1:04:45] Speaker 1: in the point of getting someone like you who's actually
[1:04:47] Speaker 1: trained the some of the best athletes in the world,
[1:04:50] Speaker 1: particularly when it comes to strength, is important for audiences
[1:04:53] Speaker 1: to know this sort of stuff because audiences, I mean,
[1:04:56] Speaker 1: we're all partners, we get completely confused, like literally, and
[1:04:59] Speaker 1: I'll get in because I'll see some guy looks unbelievable
[1:05:02] Speaker 1: lived in trap. I think to do that, it must
[1:05:06] Speaker 1: be working him because it looks thrivy. He probably never
[1:05:08] Speaker 1: he probably never normally lifts a trap. But I was
[1:05:09] Speaker 1: probably only live in a bar bill like you do,
[1:05:11] Speaker 1: and probably doing it properly too, So it's it's interesting
[1:05:15] Speaker 1: to hear. And the same goes for the kettle bills.
[1:05:18] Speaker 1: Like I mean, I have a set of kettle bills
[1:05:21] Speaker 1: at my office and and I just use them because
[1:05:23] Speaker 1: it's it's just easy to use, because it's just and
[1:05:26] Speaker 1: I don't lift massive. I only lifted forty killer but
[1:05:29] Speaker 1: I but I just do it just during the day
[1:05:31] Speaker 1: when I've got a spare moment, if I've been sitting
[1:05:32] Speaker 1: down all day, I'll go and use it.
[1:05:34] Speaker 2: What a great tool just just to wake up a bit. Absolutely,
[1:05:37] Speaker 2: what a great tool. I Now I'll have more than.
[1:05:39] Speaker 1: Fifteen minutes break, I might have three hour break. Then
[1:05:41] Speaker 1: might do it again. Like I want to ask you
[1:05:44] Speaker 1: that one that's that's that's something I've been thinking about too. If,
[1:05:46] Speaker 1: for example, I got you know, forty killer weight there,
[1:05:49] Speaker 1: and let's say I can do ten of those let's
[1:05:51] Speaker 1: say dead deadlifts. If I do one when I get
[1:05:56] Speaker 1: there in the morning seven am and then again another
[1:05:58] Speaker 1: woman I think about it at ten am, than another
[1:06:00] Speaker 1: one at twelve and another one at five, will I
[1:06:03] Speaker 1: get the same benefit of doing that as it would
[1:06:06] Speaker 1: if I just was in a gym and I did
[1:06:08] Speaker 1: five sets whatever that number. It's five sets with say
[1:06:11] Speaker 1: three minutes break between each one.
[1:06:14] Speaker 2: Yet you could you just need to progress on it.
[1:06:17] Speaker 1: So you then lift heavier weight over time over time.
[1:06:20] Speaker 2: Yeah, So whether it's one set, multiple times per day,
[1:06:23] Speaker 2: or all of it in one session, I'm sure that
[1:06:27] Speaker 2: there's athletes out there that did that, and in fact,
[1:06:29] Speaker 2: I know that there are so the Bulgarians, Right, So,
[1:06:30] Speaker 2: the Bulgarian method was multiple bouts. They'd come in and
[1:06:33] Speaker 2: max out and then they'd go for a break and
[1:06:35] Speaker 2: come back and max out again, go for a break,
[1:06:37] Speaker 2: max out again, and it's multiple sessions through the day.
[1:06:40] Speaker 2: And they in their era, so you know, the Bulgarian
[1:06:43] Speaker 2: method came about because they had the most gold medals
[1:06:46] Speaker 2: in weightlifting, and the amount of the population in Bulgaria
[1:06:51] Speaker 2: it's you know, like single digit millions versus America is
[1:06:55] Speaker 2: short digit ran you know, and it's like, how the
[1:06:58] Speaker 2: hell is this country that's signed a pop populated beating
[1:07:00] Speaker 2: these powerhouse nations. What are they doing? And that's what
[1:07:03] Speaker 2: they were doing is multiple bouts throughout the day. You know,
[1:07:06] Speaker 2: you're talking about doing like, you know, a set of kettlebells.
[1:07:09] Speaker 2: It's like, as long as you get that set of kettlebells,
[1:07:11] Speaker 2: let's you're saying forty kilograms. If you can get that
[1:07:14] Speaker 2: forty kilograms to fifty to sixty to seventy to eighty.
[1:07:16] Speaker 2: It's whatever it is as long as you apply the
[1:07:19] Speaker 2: principle of progressive overload. Yeahlad, train it hard enough to
[1:07:23] Speaker 2: achieve some degree of stimulus. So if you just pick
[1:07:26] Speaker 2: it up once and you can do ten reps of it,
[1:07:27] Speaker 2: you're really not going to get a result. So this
[1:07:29] Speaker 2: is where it's like, as I said, if you come
[1:07:30] Speaker 2: from the Moon and you live in Earth, now gravity
[1:07:34] Speaker 2: is overload for you. So you will build muscle to
[1:07:36] Speaker 2: the point where now you're big enough to be able
[1:07:38] Speaker 2: to handle the demands of gravity, so you don't need
[1:07:40] Speaker 2: to grow anymore. So if it's you know, a heavy
[1:07:44] Speaker 2: enough weight that stresses the body enough to need to adapt,
[1:07:49] Speaker 2: then it's good. You need to progress there because you'll
[1:07:52] Speaker 2: get if you do that for a day or a
[1:07:53] Speaker 2: week or whatever, it's like, cool, we need to go
[1:07:55] Speaker 2: heavier next week. So whether you do it all in
[1:07:57] Speaker 2: one session.
[1:07:57] Speaker 1: As ever, don't goby and I just keep lifting forty.
[1:08:00] Speaker 2: I mean like, if you're just nothing on Earth, if
[1:08:02] Speaker 2: you just kept living on Earth, you'd say the same
[1:08:04] Speaker 2: you do nothing grows. If all you did was the
[1:08:06] Speaker 2: same thing, you'd get nothing would change.
[1:08:08] Speaker 1: But I maintain my strength. That wouldn't it.
[1:08:10] Speaker 2: I don't lose, continue to be strong enough to be
[1:08:12] Speaker 2: able to do exactly what you're doing. Yeah, right, so
[1:08:15] Speaker 2: you know, and this is seen as a negative thing.
[1:08:17] Speaker 2: So most people come into the gym ye're in, year out,
[1:08:19] Speaker 2: and they just do the same thing. Yeah, And it's
[1:08:21] Speaker 2: like your body doesn't need to change if all you
[1:08:23] Speaker 2: do is the exact same thing. This is where you
[1:08:25] Speaker 2: need to force change by you know, having a strategy
[1:08:28] Speaker 2: with your programming, forcing yourself to be able to do
[1:08:31] Speaker 2: better every single time. Now a lot of people say, cool,
[1:08:35] Speaker 2: I want to do better every time, so therefore I'm
[1:08:36] Speaker 2: going to try as hard as I can. Here's the
[1:08:38] Speaker 2: analogy that I use is a marathon. You need to
[1:08:41] Speaker 2: try as hard as you can to get a good
[1:08:43] Speaker 2: result in a marathon, But that doesn't mean starting the
[1:08:46] Speaker 2: race by sprinting as fast as you can. You won't
[1:08:48] Speaker 2: have the energy to sustain that for the entire race.
[1:08:51] Speaker 2: You need to pace yourself. That's the strategy. That's the
[1:08:54] Speaker 2: illustration that I like to use. With long term programming.
[1:08:57] Speaker 2: You need to start conservative to you know, teach the
[1:09:00] Speaker 2: body of the demands of the program and to allow
[1:09:03] Speaker 2: room to be able to progress if I go on
[1:09:05] Speaker 2: week one and start failing reps. Sometimes people go as
[1:09:08] Speaker 2: hard as they count on week one and they come
[1:09:10] Speaker 2: in on week two and they can't progress because it's
[1:09:13] Speaker 2: like where do I progress to? I just pushed myself really,
[1:09:15] Speaker 2: really hard, and maybe you had external stresses in your life,
[1:09:20] Speaker 2: you know, financial problems, relationship issues, whatever it might be.
[1:09:22] Speaker 2: You know, sleep, new child, whatever it might be, and
[1:09:25] Speaker 2: then all of a sudden you perform less that week.
[1:09:27] Speaker 2: I'll tell you what happens is that's not fun, it's
[1:09:30] Speaker 2: not enjoyable. So people lose interest in the gym, really
[1:09:33] Speaker 2: give it up. Yeah, and I did that when I
[1:09:35] Speaker 2: first started, Like when I didn't understand periodization and intelligent
[1:09:38] Speaker 2: programming and applying progressive overload. All I was doing is
[1:09:42] Speaker 2: Arnold Schwarzenegger methods. I got really great grains initially, that's
[1:09:46] Speaker 2: my new big gains. And then after a couple of years,
[1:09:48] Speaker 2: I was in there doing the exact same thing every time,
[1:09:50] Speaker 2: and I just I hated training. He is boring. It
[1:09:53] Speaker 2: got boring. Of course, it's boring not progressing, you know,
[1:09:56] Speaker 2: So I almost quit. So I started. That's when I
[1:09:59] Speaker 2: took up busier than and then I started loving sport.
[1:10:03] Speaker 2: And then we got a strength coach came to our gym.
[1:10:05] Speaker 2: This is a fitness first in North Sydney. A strength
[1:10:08] Speaker 2: coach was one of the became one of the trainers,
[1:10:11] Speaker 2: and I'm like, I was intrigued by what he did.
[1:10:13] Speaker 2: He was a coach to the South African Blue Balls,
[1:10:16] Speaker 2: and you know, they were the good footy team. I
[1:10:19] Speaker 2: didn't follow rugby, but a lot of professional athletes. I'm like,
[1:10:23] Speaker 2: I want to do what you're doing. So I employed
[1:10:25] Speaker 2: him and he just he showed me really simple programming
[1:10:27] Speaker 2: strategies and as a result, I was intelligently getting stronger.
[1:10:31] Speaker 2: And my goal was muscle building. I changed my focus
[1:10:35] Speaker 2: to strength building and as a result of getting better,
[1:10:38] Speaker 2: I started building muscle again. So that's where I changed
[1:10:41] Speaker 2: into this strength guy. And I try and preach that
[1:10:44] Speaker 2: to everyone that I work with. You know, and this
[1:10:45] Speaker 2: is my bias, and it's okay to have biases, but
[1:10:49] Speaker 2: I try and make that clear whenever I'm talking to people. Yeah,
[1:10:51] Speaker 2: my bias might be barbell work. And then someone comes
[1:10:54] Speaker 2: to me and it's like, I don't do barbells. I
[1:10:56] Speaker 2: do this. It's like, hey, it's good. Like whatever you're doing,
[1:10:58] Speaker 2: it's great. I don't care like that anymore. Like how
[1:11:00] Speaker 2: you're saying, how so many people are out there saying
[1:11:03] Speaker 2: do this and don't do that. This way is better
[1:11:04] Speaker 2: than that, So that's incorrect. There are many ways to
[1:11:08] Speaker 2: skin a cat. And if you go to you know,
[1:11:10] Speaker 2: mister Olympia bodybuilding, you've got people like Dorian Yates, who
[1:11:15] Speaker 2: had an approach that's extremely popular right now, which is
[1:11:18] Speaker 2: one to two sets to absolute failure of a muscle
[1:11:21] Speaker 2: group is all you need. Right, So a lot of
[1:11:24] Speaker 2: people are kind of promoting that, saying work for Doron Yates.
[1:11:27] Speaker 2: Damn straight at worked for Doron Yates. I saw that.
[1:11:29] Speaker 2: I saw that.
[1:11:29] Speaker 1: I saw that actually from Dorian re Yeah, more recently actually,
[1:11:33] Speaker 1: because it's really popular right now. Yeah, because it also
[1:11:35] Speaker 1: means you can do quick you can sort of finish quickers.
[1:11:37] Speaker 2: Really, it's really nice. It's convenient for a lot of
[1:11:39] Speaker 2: people to go, oh, I can get a great result
[1:11:41] Speaker 2: that way. But it doesn't mean that the high volume
[1:11:43] Speaker 2: approach also doesn't work. You've got other you know, equally
[1:11:45] Speaker 2: as good. Mister Olympia's, like you know, Phil Heath and
[1:11:48] Speaker 2: Ronnie Common who did far more volume and got also
[1:11:52] Speaker 2: got the best in the world. So who's right and
[1:11:54] Speaker 2: who's wrong? Neither in both. There are many ways to
[1:11:56] Speaker 2: skin a cat, right. So this is what we're hearing
[1:11:59] Speaker 2: a lot of on social media. And that's a problem
[1:12:00] Speaker 2: with social media is everyone has a voice, Yeah, and
[1:12:03] Speaker 2: you know one of them.
[1:12:03] Speaker 1: We listen to all of them.
[1:12:05] Speaker 2: Unfortunately, it's hard to know who to listen to. So
[1:12:08] Speaker 2: here's something that I like to say, beware of the
[1:12:11] Speaker 2: one who speaks in absolutes, right, the one that says
[1:12:14] Speaker 2: there's only one way of doing something. It's like they
[1:12:16] Speaker 2: don't know enough, right, So that's false. There are many
[1:12:20] Speaker 2: ways to like I said with Hyperchaby five to thirty
[1:12:22] Speaker 2: rep range, Like whatever, the REP range, as long as
[1:12:25] Speaker 2: you train it really really hard, has equal potential to
[1:12:28] Speaker 2: build muscles. So don't come in and say and I
[1:12:30] Speaker 2: used to say the best REP range is fives. It
[1:12:33] Speaker 2: suited me at the time, but objectively it's not the
[1:12:35] Speaker 2: best REP range. There are many. But in fact, the
[1:12:37] Speaker 2: best way to train is to vary your REP ranges
[1:12:41] Speaker 2: because every different REP range is produces a different quality.
[1:12:44] Speaker 2: Higher reps build more strength, endurance, build more work capacity
[1:12:47] Speaker 2: and can potentially build more muscle. Lower reps, build more strength,
[1:12:51] Speaker 2: assumeing you lift a heavier weight, assuming you lift the
[1:12:54] Speaker 2: weight that's heavy enough, you know, And it's like you
[1:12:57] Speaker 2: can't do one without the other. If all you do
[1:12:59] Speaker 2: is strength training, you'll end up not being able to
[1:13:02] Speaker 2: build as much muscle. So my favorite strategy is to
[1:13:05] Speaker 2: it's called periodizing. So we do phases where we specifically
[1:13:08] Speaker 2: work towards building muscle, and then we turn that muscle
[1:13:11] Speaker 2: into strong muscle by reducing the reps and lifting heavyer loads.
[1:13:13] Speaker 1: It's interesting, So you do and what would you do it?
[1:13:16] Speaker 1: For a month?
[1:13:17] Speaker 2: I like to do four weekly programs. Now, A lot
[1:13:19] Speaker 2: of people have different strategies where people say six weeks,
[1:13:22] Speaker 2: eight weeks, or I've heard one that I quite like
[1:13:24] Speaker 2: that I don't agree with, but I quite like. It
[1:13:26] Speaker 2: is until the wheels fall off, So I mean, I mean,
[1:13:29] Speaker 2: stop changing your programs. So I quite like the advice
[1:13:32] Speaker 2: because I think a lot of people change their programs
[1:13:34] Speaker 2: too frequently, right, And they don't just change the programs
[1:13:37] Speaker 2: too frequently, they change their modality too frequently, so they're
[1:13:40] Speaker 2: not spending enough time on any modality to actually get
[1:13:43] Speaker 2: good at it. Most you know, training for strength or
[1:13:46] Speaker 2: training for endurants, or they'll quit, you know, powerlifting and
[1:13:49] Speaker 2: they'll go to CrossFit instead because it's like, oh, that
[1:13:52] Speaker 2: seems easier or more fun, and they'll change to you know,
[1:13:55] Speaker 2: their their goals from bodybuilding to powerlifting to all of
[1:13:57] Speaker 2: these different styles, and it's like, you know, stick to
[1:13:59] Speaker 2: the method, like to get good at anything. And this
[1:14:03] Speaker 2: is something that I've learned because now I've changed my
[1:14:05] Speaker 2: focus with everything in life. Everything was just selfish. I
[1:14:07] Speaker 2: just wanted to be the strongest version of myself. But
[1:14:09] Speaker 2: then as I got older, it's like I've got family,
[1:14:11] Speaker 2: I've got business, and I've got business goals as well,
[1:14:14] Speaker 2: and I've got business mentors. So it's kind of like, ah,
[1:14:16] Speaker 2: there's so many parallels with that and strength training. So
[1:14:20] Speaker 2: I talk about the man who chases too many rabbits
[1:14:23] Speaker 2: doesn't eat right. So it's your work. You're running around,
[1:14:27] Speaker 2: you know, the shiny object syndrome. It's like, this looks awesome,
[1:14:30] Speaker 2: So I'm going to try and take up a career
[1:14:32] Speaker 2: in this. This is where I can make lots of money.
[1:14:34] Speaker 2: And then they try it out for a short amount
[1:14:36] Speaker 2: of time and they go, I'm not making money, I
[1:14:38] Speaker 2: wonder why that person's rich. I'm going to go and
[1:14:40] Speaker 2: follow what they're doing. And the fact is the reason
[1:14:42] Speaker 2: that person's rich is because they spent damn well long
[1:14:45] Speaker 2: enough at it. It's actually to get good. And it's
[1:14:47] Speaker 2: the same with all types of modalities. With strength. I've
[1:14:51] Speaker 2: worked with so many hugely talented individuals and in the
[1:14:54] Speaker 2: first year they're freaks for a year of training and
[1:14:57] Speaker 2: then it's like, Okay, well, why are are the best
[1:14:59] Speaker 2: in the world. Well, it's like because it takes longer
[1:15:01] Speaker 2: than just the first year or the second year or
[1:15:03] Speaker 2: the third year.
[1:15:03] Speaker 1: It's like a business. It takes forever. Exactly, Can I
[1:15:07] Speaker 1: just you having that done?
[1:15:10] Speaker 2: You know?
[1:15:10] Speaker 1: The fight game. When you look at these and I've
[1:15:14] Speaker 1: always been curious about this, when you look at these
[1:15:16] Speaker 1: Dagastani the builds on them is not not a it's
[1:15:20] Speaker 1: not a bodybuilders build and it's not a weightlifters build either.
[1:15:27] Speaker 1: It's a sort of a specific build. It looks like
[1:15:29] Speaker 1: you're specific built for wrestling, you know, yeah.
[1:15:32] Speaker 2: And.
[1:15:34] Speaker 1: Are there would you say that there's certain training regimes
[1:15:38] Speaker 1: they used to get like that apart from the actually wrestling.
[1:15:41] Speaker 1: But do you do you think that they are using
[1:15:44] Speaker 1: certain training regimes in the gym to get to look
[1:15:46] Speaker 1: like that, or that's just more genetic.
[1:15:49] Speaker 2: I would say, you know, everyone has a different interpretation
[1:15:51] Speaker 2: of what you need to be doing. Yeah, right, And
[1:15:53] Speaker 2: I don't look at it and say that's wrong, because
[1:15:54] Speaker 2: it works, absolutely works. What works from the Dagistanis is
[1:15:57] Speaker 2: they're so damn good at fighting. Yeah, and they could
[1:15:59] Speaker 2: do any mode of training. John Bones Jones trains like
[1:16:02] Speaker 2: a powerlifter and he's the best in the world. Does
[1:16:05] Speaker 2: that mean you have to train like a powerlifter? Not necessarily,
[1:16:07] Speaker 2: but it means that powerlifting is also not a bad
[1:16:10] Speaker 2: idea as well. Yeah, it's big compound movements that strengthens
[1:16:13] Speaker 2: the body really really nicely. But you better not replace
[1:16:16] Speaker 2: your sport with that Dagistanian's. And also, I would say,
[1:16:19] Speaker 2: like a lot of the Russians.
[1:16:20] Speaker 1: Rations East Europeans generally, right, I used.
[1:16:22] Speaker 2: To follow like guys like Feet or Amelion Ancho.
[1:16:24] Speaker 1: He's yeah, I've heard him speak on podcasts.
[1:16:27] Speaker 2: Okay, so you know who I'm talking about the way
[1:16:29] Speaker 2: that that guy he doesn't look athletic at all, but
[1:16:32] Speaker 2: he's extremely athletic. He's he's extremely resilient, and he's just
[1:16:35] Speaker 2: tough as nails, and he was unbeatable in his in
[1:16:37] Speaker 2: his time. I think he just got old and that
[1:16:39] Speaker 2: was it. But he was. He's my favorite fighter. And
[1:16:41] Speaker 2: when you watch him strength training, it's like that looks great.
[1:16:46] Speaker 2: Like he's slamming sledgehammers on tires and you know, like
[1:16:49] Speaker 2: doing things that replicate what a takedown would look like.
[1:16:53] Speaker 2: And it's like that looks good, and it is good,
[1:16:55] Speaker 2: and it would make him stronger. But you know, I
[1:16:57] Speaker 2: don't think it's any better than grabbing a human and
[1:17:00] Speaker 2: taking him down. I think that's the way that I
[1:17:02] Speaker 2: would approach it. Is you're doing enough of grabbing a
[1:17:05] Speaker 2: human and throwing them around. Why replicate that with weight?
[1:17:08] Speaker 2: Why don't you do the things with weights that strong
[1:17:12] Speaker 2: people do, you know, like a push, a pull, a squat,
[1:17:15] Speaker 2: a bend and get really really good at that, and
[1:17:17] Speaker 2: that's going to carry over. Or I would say, have
[1:17:19] Speaker 2: no wheak points.
[1:17:20] Speaker 1: But I quite ride those four actually that I'm hooked already.
[1:17:25] Speaker 1: But I mean, would you would you add into that
[1:17:27] Speaker 1: something like a dip or somethinghere a chin? Yes, so
[1:17:30] Speaker 1: you dip in a chin on.
[1:17:31] Speaker 2: Top of that the pool So we start with four
[1:17:33] Speaker 2: and then we move it to eight. Right, okay, Right,
[1:17:35] Speaker 2: so you start on day one. You don't need a
[1:17:38] Speaker 2: huge amount of variation on day one, right, You're just like,
[1:17:41] Speaker 2: just master the basics. Don't try too many things. Just
[1:17:44] Speaker 2: get a squad pattern and stick to it and just
[1:17:46] Speaker 2: just add at for a while before we add weight. Yeah,
[1:17:50] Speaker 2: before we start adding complexities to that movement. So I
[1:17:53] Speaker 2: take the four categories after your you know, learn to
[1:17:56] Speaker 2: move phase, and I turn it into eight categories where
[1:17:58] Speaker 2: each of the four categories breaks off into two. So
[1:18:01] Speaker 2: the push I turn it into horizontal and vertical push,
[1:18:05] Speaker 2: the pull horizontal and the vertical pull squat I say
[1:18:08] Speaker 2: a hip dominant squat and a knee dominant squad and
[1:18:11] Speaker 2: posterior I say hip extension knee flexion, which is the
[1:18:15] Speaker 2: two functions of a hamstring. That's the eight categories that
[1:18:18] Speaker 2: I'll turn you to. So you said a chin It's
[1:18:20] Speaker 2: like a chin is great, so is a lap pull down. Yeah.
[1:18:24] Speaker 2: The problem that I don't like about a chin up
[1:18:26] Speaker 2: is most people start with their body weight, right, and
[1:18:30] Speaker 2: it just it just makes sense. It that's what damn
[1:18:32] Speaker 2: straight it's to have you just start with your body
[1:18:34] Speaker 2: weight on the shoulder press or do you start with
[1:18:36] Speaker 2: your body weight anywhere? Now you start with nothing and
[1:18:38] Speaker 2: then you build up. And I see a lot of
[1:18:39] Speaker 2: people coming in. It's a very common goal for especially
[1:18:42] Speaker 2: a lot of women to have, is I want to
[1:18:44] Speaker 2: do my first chin up. And it's like, do you
[1:18:47] Speaker 2: do a one rep max lap pull down? You know?
[1:18:50] Speaker 2: And no one, no one said to me I do.
[1:18:52] Speaker 2: No one knows their one RM lap pool down. It's like,
[1:18:54] Speaker 2: why it's the exact same movement pattern you're fighting for
[1:18:57] Speaker 2: a one RM chin up? Do you fight it kind
[1:19:00] Speaker 2: of doesn't suit that rep range? Why? Because look at
[1:19:03] Speaker 2: your body when you're doing it, Like these are people
[1:19:04] Speaker 2: that kind of like curl up, and it's like, why
[1:19:06] Speaker 2: are we doing a chin up? Is it because you
[1:19:08] Speaker 2: want to get a chin over a bar? Or is
[1:19:10] Speaker 2: it because you want to train a certain group of muscles,
[1:19:12] Speaker 2: because you're not training those muscles with when your body
[1:19:15] Speaker 2: is looking like that, you're curled over, you're not using
[1:19:17] Speaker 2: the middle of your back, and it's kind of like
[1:19:19] Speaker 2: it's just not stimulating for the muscles that you think
[1:19:22] Speaker 2: that you're developing. What is well the appropriate load for
[1:19:25] Speaker 2: the appropriate rep range? What reps do you Well, let
[1:19:27] Speaker 2: me ask you. Do you do that pull downs?
[1:19:29] Speaker 1: Now? I do chins? Okay, what rep range do you
[1:19:32] Speaker 1: use between eight and ten?
[1:19:34] Speaker 2: Because you're strong enough to do it. If I said
[1:19:36] Speaker 2: to you what range and all that pulled down, I
[1:19:38] Speaker 2: was expecting you even.
[1:19:40] Speaker 1: Had the production team come down to the gym and
[1:19:42] Speaker 1: doing with us.
[1:19:43] Speaker 2: Yeah, but well, what I like to.
[1:19:44] Speaker 1: Do is the reason I like to do chin though,
[1:19:46] Speaker 1: to be honest with is because I can get a
[1:19:48] Speaker 1: double excis because I can I bring my legs up
[1:19:50] Speaker 1: to horizontal floor and work my abs, So I like
[1:19:54] Speaker 1: I get a double X size out of it. But
[1:19:57] Speaker 1: I can do it between I can do more than ten.
[1:19:59] Speaker 2: Well, when you can do that rep range, now you're
[1:20:01] Speaker 2: able to recruit the correct muscles. Like, that's exactly right.
[1:20:05] Speaker 2: It's like one rep on a chin up. Typically some
[1:20:07] Speaker 2: people that are very good at it, more advanced people
[1:20:10] Speaker 2: know how to sort their body in a way to
[1:20:12] Speaker 2: use the right muscles. But beginners doing one rep, it's
[1:20:15] Speaker 2: just like it doesn't suit you. And this is where
[1:20:18] Speaker 2: like I know that at some point, you know, planning
[1:20:20] Speaker 2: our discussion, you're probably wanting to allude to how does
[1:20:22] Speaker 2: this carry over? To you know, older populations who are
[1:20:25] Speaker 2: fearful of starting strength training or you know, like see
[1:20:28] Speaker 2: all of these people. It's like, I can't do that,
[1:20:30] Speaker 2: but they're getting over in the gym correct because they
[1:20:32] Speaker 2: think they've got to do one irms for these things.
[1:20:34] Speaker 2: As well as there's a lot of you know information
[1:20:36] Speaker 2: these days talking about things like bone density and you know,
[1:20:39] Speaker 2: longevity relative to your five strength, and it's like, how
[1:20:43] Speaker 2: do we build strength well technically? So the data that
[1:20:46] Speaker 2: people spit out for building strength is eighty percent of
[1:20:48] Speaker 2: your one rep max. And and more so, what's eighty
[1:20:51] Speaker 2: percent of your one rep mars is typically whatever you
[1:20:53] Speaker 2: can do for about six reps to fail. So people think, Okay,
[1:20:58] Speaker 2: I've never trained before. All of these experts are healthy.
[1:21:01] Speaker 2: Experts are saying I need to train for strength, and
[1:21:03] Speaker 2: that's eighty percent of my max. That's going to be
[1:21:06] Speaker 2: very uncomfortable. That's gonna hurt, and it probably will be.
[1:21:08] Speaker 1: Should I get saw muscles after it? I mean, if
[1:21:11] Speaker 1: I've done a training session.
[1:21:12] Speaker 2: Let's so do you will get sore muscles? Should I?
[1:21:15] Speaker 2: But that's not the goal.
[1:21:17] Speaker 1: So if I don't have sore muscles after my training session,
[1:21:20] Speaker 1: like see two days later or something. By the way,
[1:21:22] Speaker 1: I need just on that. I tend to get like
[1:21:26] Speaker 1: like today's Tuesday. So I trained on my did legs
[1:21:30] Speaker 1: on Sunday and they weren't saw on Monday, but they're
[1:21:34] Speaker 1: saw today like forty eight hours after. Yeah, how does
[1:21:37] Speaker 1: it work? I don't know how that works. Like is
[1:21:39] Speaker 1: that normal or is that normal for the next day.
[1:21:42] Speaker 2: Yeah, I had a discussion about this. It's like it
[1:21:44] Speaker 2: depends on the muscle. So musclesaun us for some people
[1:21:47] Speaker 2: can be debilitating and can be the reason they don't
[1:21:49] Speaker 2: want to train again. So legsawners, if it stops you
[1:21:52] Speaker 2: from doing things like sitting down and it just makes
[1:21:54] Speaker 2: your life uncomfortable, you're the type of person. Not you,
[1:21:57] Speaker 2: I'm saying the person says I hate that. That's the
[1:21:59] Speaker 2: type person says, I just don't want to train legs anymore. Yeah,
[1:22:02] Speaker 2: So when I'm training someone with legs, I work towards
[1:22:05] Speaker 2: not achieving muscle saunas. Which is why when you said,
[1:22:08] Speaker 2: the first time I trained that will it hurts. Like
[1:22:10] Speaker 2: the first time you train anything, you'll probably it's a
[1:22:12] Speaker 2: novel stimulus and that's typically what hurts. So if you
[1:22:15] Speaker 2: follow a program for a while, and then all of
[1:22:17] Speaker 2: a sudden, you just change the program novel stimulus week one,
[1:22:20] Speaker 2: you'll have more muscle souness than usual, But then we
[1:22:22] Speaker 2: to the body will adapt even if you've gone heavier.
[1:22:24] Speaker 2: So muscle saunus doesn't equal more muscle hypertrophy, or it
[1:22:28] Speaker 2: doesn't equal more stimulus in general. Right, okay, so, but
[1:22:31] Speaker 2: muscle soaunus, Like if you had a chest session and
[1:22:34] Speaker 2: you had muscle soawness on your pegs, you'd probably be like,
[1:22:36] Speaker 2: that was awesome. You know, saw calves, that's not so awesome.
[1:22:41] Speaker 2: If you overtrain your calves then two days later, as
[1:22:45] Speaker 2: you said, the first day later is find the second
[1:22:47] Speaker 2: day later. Some people may be able to relate to this.
[1:22:50] Speaker 2: You can't put your heels on the ground because the
[1:22:51] Speaker 2: muscles just shortened up so much and it's painful to
[1:22:54] Speaker 2: stretch them. And then they say I'm not training calves again. Correct,
[1:22:58] Speaker 2: Because different muscles have a diferent sensation when there's muscle soauness.
[1:23:02] Speaker 1: And how quickly after if I have say, soreness on
[1:23:04] Speaker 1: the second day like today, would I when would I
[1:23:09] Speaker 1: go back and do legs again? Should I wait to
[1:23:11] Speaker 1: the Sunday or should I mean, so all the sauness goes.
[1:23:15] Speaker 1: I used to train legs every day and I train
[1:23:17] Speaker 1: through soreness.
[1:23:18] Speaker 2: Now here's the indicator. Can you do the weight on?
[1:23:20] Speaker 2: Not so? Sometimes the souness interferes with your ability to
[1:23:23] Speaker 2: move correctly. That's an ineffective session. So I'm always working.
[1:23:27] Speaker 2: If I'm working with you or anybody, I don't want soreness.
[1:23:30] Speaker 2: If there's a little bit of soreness, it's fine, but
[1:23:32] Speaker 2: if it interferes with you being able to move correctly
[1:23:34] Speaker 2: for the next sessions, it's now counterproductive because now I
[1:23:36] Speaker 2: can't train as hard the next session. Right, So muscle
[1:23:39] Speaker 2: soreness isn't the indicator of a successful session. What, by
[1:23:42] Speaker 2: the way, what is that saunas or what is it?
[1:23:44] Speaker 2: Like I torn my muscles? What?
[1:23:46] Speaker 1: What's the deal?
[1:23:46] Speaker 2: That was a bit of a myth. So that's what
[1:23:49] Speaker 2: people used to aim for doms delayed onset muscle soreness,
[1:23:52] Speaker 2: and that used to be considered as one of the
[1:23:55] Speaker 2: mechanisms of muscle growth. Right, So muscle damage is what
[1:23:58] Speaker 2: it's called. The muscle breaks down and heals, and that's
[1:24:01] Speaker 2: how it grows bigger. That's been debunked. Oh really, yeah,
[1:24:05] Speaker 2: so that's not the main mechanism of muscle growth is
[1:24:08] Speaker 2: mechanical tension, which isn't muscles breaking down and repairing and regrowing.
[1:24:12] Speaker 2: So the muscle soare us. I can't tell you the
[1:24:14] Speaker 2: exact physiology. I'm sure there's metabolites in your muscles that
[1:24:17] Speaker 2: start hurting, but that's not.
[1:24:21] Speaker 1: So what does build the muscle?
[1:24:22] Speaker 2: Is it?
[1:24:23] Speaker 1: Is it muscles under tension your body or your cells
[1:24:27] Speaker 1: working out? Hey we need more more muscles. Is that
[1:24:30] Speaker 1: what happens?
[1:24:31] Speaker 2: That's the muscle. So mechanical tension is the name. And
[1:24:34] Speaker 2: you know, I've spoken to some of the best hypertriby
[1:24:37] Speaker 2: scientists in the world and listened to these people educated
[1:24:39] Speaker 2: talking about so Brad, doctor Brad Schoenfeld is probably largely
[1:24:43] Speaker 2: seen as probably one of the leaders. Probably I would
[1:24:45] Speaker 2: say he's the best when it comes to hyperjurby research.
[1:24:47] Speaker 2: And he says, we don't know about enough about we
[1:24:51] Speaker 2: don't know one hundred percent about mechanical tension, you know.
[1:24:53] Speaker 2: So the research is these are people that people with PhDs.
[1:24:57] Speaker 2: They're the ones that say, I don't know more than anyone.
[1:25:00] Speaker 2: So the people say this is this is the mechanism,
[1:25:03] Speaker 2: this is mechanical tension. This is how to achieve it. It's like, okay,
[1:25:06] Speaker 2: so we think so the way that we achieve the
[1:25:08] Speaker 2: way that we think that we achieve mechanical tension is working,
[1:25:11] Speaker 2: you know, with resistance training, training the exercise to a
[1:25:14] Speaker 2: close proximity to failure. So how close to achieve mechanical tension? Well,
[1:25:19] Speaker 2: actually you can achieve mechanical tension with you know, ten nine, eight, seven,
[1:25:23] Speaker 2: six five repetitions in reserve. It's not that much. But
[1:25:26] Speaker 2: the closer you get to failure, the greater the mechanical tension,
[1:25:29] Speaker 2: you know, and it's seen, the greater the mechanical tension,
[1:25:31] Speaker 2: the greater the muscle building potential. So therefore, how hard
[1:25:35] Speaker 2: should you train? People go, well, I want all the
[1:25:37] Speaker 2: muscle building, so i'one just going to train to failure.
[1:25:40] Speaker 2: The problem is, what does that cause for your next set?
[1:25:43] Speaker 2: Is a decline in energy, So you therefore can't produce
[1:25:46] Speaker 2: a second set and third set and enough quality volume
[1:25:50] Speaker 2: to achieve the right amount of volume that's required for
[1:25:52] Speaker 2: the right amount of muscle hye purchase. So this is
[1:25:54] Speaker 2: where we've come up with things like repetitions in reserve
[1:25:57] Speaker 2: save a few reps in reserve. So you've got a
[1:25:59] Speaker 2: horse per set. Yep. So you've got so you can
[1:26:02] Speaker 2: do the second set and the third set in the.
[1:26:03] Speaker 1: Fourth set, but should you shoot on the four set
[1:26:05] Speaker 1: for example, should you hit failure yet?
[1:26:10] Speaker 2: Strategy? So if you don't hit failure. So that's a
[1:26:12] Speaker 2: nice strategy that I have. So what I was telling
[1:26:15] Speaker 2: you before is no, don't hit failure and then save
[1:26:17] Speaker 2: that for next week. Walk out of the gym feeling
[1:26:19] Speaker 2: like you could have done more, come in next week
[1:26:21] Speaker 2: and do more. That's my focus typically for strength focus,
[1:26:24] Speaker 2: strength goals, but when it comes to muscle hypertrophy, a
[1:26:27] Speaker 2: lot of people don't know how much they actually have.
[1:26:29] Speaker 2: And someone might do a program where they go Set one,
[1:26:32] Speaker 2: I did twelve reps. Set two, I did nine reps.
[1:26:34] Speaker 2: Set three I did seven reps. It's like the drop
[1:26:36] Speaker 2: off is too much, that weight was too heavy, you
[1:26:38] Speaker 2: work too hard, and that's like, now considered, you're too
[1:26:41] Speaker 2: fatigued to do it correctly. So now that's kind of
[1:26:43] Speaker 2: like junk reps. Right. So you know, a mentor of mine,
[1:26:46] Speaker 2: early mentor of mine, Charles Pollquin, used to say a
[1:26:49] Speaker 2: two rep range discrepancy is kind of right, so you're
[1:26:52] Speaker 2: working pretty hard. So if you did ten eight, ten
[1:26:54] Speaker 2: nine eight, ten nine eight, Yeah, when you go seven, it's.
[1:26:57] Speaker 1: Like that was seven. God, I dec asde to this.
[1:27:00] Speaker 1: So let's say just go on that for a second.
[1:27:01] Speaker 1: Let's say we're doing I don't know, whatever bench would
[1:27:05] Speaker 1: you would it be better to say nine nine nine
[1:27:09] Speaker 1: instead of doing ten nine eight, Or is it better
[1:27:12] Speaker 1: do to be doing less because you're failing towards the end?
[1:27:14] Speaker 2: Yeah, So I would say for me personally, I consider
[1:27:18] Speaker 2: bench press more of a strength exercise than a hyperchaby exercise.
[1:27:22] Speaker 2: And a lot of bodybuilders would agree that it's not
[1:27:25] Speaker 2: the best for muscle hyperchavy and they tend to not
[1:27:27] Speaker 2: do bench press that much. Really, a lot of bodybuilders
[1:27:30] Speaker 2: tend to do more like dumbbell pressing in clime pressing
[1:27:32] Speaker 2: as well. They say it's a higher risk of injury,
[1:27:36] Speaker 2: a bench is higher risk, or the single bench press
[1:27:39] Speaker 2: is a higher risk of injury. Really, and I bring
[1:27:42] Speaker 2: this down to you know, people's favorite exercise. You know,
[1:27:45] Speaker 2: It's like the first question someone asks you when you're
[1:27:47] Speaker 2: telling your training weights is what are your bench you know,
[1:27:50] Speaker 2: So a lot of the times people are aiming for
[1:27:52] Speaker 2: a one rep max bench. The heavier load, the greater
[1:27:54] Speaker 2: the risk of injury. So it's typically when bodybuilders go
[1:27:57] Speaker 2: off and do like one or very low reps to
[1:27:59] Speaker 2: see heavy they can go. That's when it's a high
[1:28:02] Speaker 2: risk of injury. Now, who are the athletes that do
[1:28:04] Speaker 2: one rep? It's powerlifters. How do they look when they
[1:28:06] Speaker 2: do a one rep? They've positioned their shoulders and their
[1:28:09] Speaker 2: body in a way to be able to shift the
[1:28:10] Speaker 2: heaviest loads safely. So what is that arch back and
[1:28:14] Speaker 2: shoulder blades back and down. The archback reduces the range
[1:28:18] Speaker 2: of motion, and so does the wide rip, so it
[1:28:19] Speaker 2: allows you to use a shorter range of motion and.
[1:28:22] Speaker 1: You're going less distance.
[1:28:23] Speaker 2: You're going less distance you're technically not taking. It's when
[1:28:26] Speaker 2: you take the muscles to the full stretch under maximal loads.
[1:28:30] Speaker 2: That's the weakest contractule length of a muscle. So bodybuilders
[1:28:34] Speaker 2: love the long length, but bodybuilders also love higher rep range,
[1:28:38] Speaker 2: which is lighter loads, which is more safe to do
[1:28:41] Speaker 2: the long length training. If you're a power lift and
[1:28:44] Speaker 2: you're doing one repmax training, that's where you don't really
[1:28:47] Speaker 2: want to do one rep max to a full stretch.
[1:28:50] Speaker 2: Taking the muscles to the weakest position, because if you
[1:28:52] Speaker 2: max out and it's just a little bit too heavy,
[1:28:55] Speaker 2: that's when muscles tear.
[1:28:56] Speaker 1: I just to know this guy, a merrying guy lived
[1:28:58] Speaker 1: here in Australia, and I think in the ninety kilo
[1:29:01] Speaker 1: category he was he held the record years ago, held
[1:29:06] Speaker 1: the record here for bench press.
[1:29:07] Speaker 2: I think Angeladi.
[1:29:10] Speaker 1: Maybe it may got the wrong blow all right, but
[1:29:11] Speaker 1: this he was marrying guy lived you. He was only
[1:29:15] Speaker 1: did bench and he used to train. He told me
[1:29:17] Speaker 1: he used to train, do six sets a day, but
[1:29:20] Speaker 1: only do four or five reps and he was doing
[1:29:23] Speaker 1: about one hundred and sixty five kilos. I don't know
[1:29:25] Speaker 1: if that's right or wrong. It was just my memory
[1:29:27] Speaker 1: of it, and I remembered him telling me once. I
[1:29:30] Speaker 1: went to have dinner with him and one night in
[1:29:32] Speaker 1: Melbourne and he had his arm and a sling and
[1:29:35] Speaker 1: I said, what happened? He said, I tore my peck off.
[1:29:38] Speaker 1: And I said, but you don't do that much like
[1:29:41] Speaker 1: he's not like out there wrestling or anything that where
[1:29:43] Speaker 1: you can't all boxing where you can do things like that,
[1:29:45] Speaker 1: or playing footy. But he said, have just snapped straight off.
[1:29:49] Speaker 1: And because he said he listed to heavier weight.
[1:29:52] Speaker 2: So bench press, here's the mechanism. When you moved your
[1:29:55] Speaker 2: arm forward and bark, your shoulder blade moves with it.
[1:29:58] Speaker 2: But when you're laying on a bench, that bench is
[1:30:00] Speaker 2: restricting your shoulder blade from its natural movement. So it's
[1:30:04] Speaker 2: a very unnatural position, right, So pair that with a
[1:30:08] Speaker 2: very heavy weight in your hands for a one rep
[1:30:10] Speaker 2: max load. This is why it's a higher risk. So
[1:30:12] Speaker 2: it feels like a push up. It's like your scapulars,
[1:30:16] Speaker 2: your shoulder blades are free to move in space. So
[1:30:19] Speaker 2: that's why with a bench press, I teach to lock
[1:30:23] Speaker 2: the scapulars in play, the shoulder blades in place in
[1:30:26] Speaker 2: the most compromising position, what's the most Like people tear
[1:30:29] Speaker 2: their pecks when the bar's on the chest. That's when
[1:30:31] Speaker 2: the peck is at the greater stretch, which is the
[1:30:33] Speaker 2: weakest position, and then snap. So you know, if you're
[1:30:36] Speaker 2: to do a seated row for example, so when you
[1:30:39] Speaker 2: pull the bar down here like a bench ress, where
[1:30:41] Speaker 2: do your shoulder blades want to be. They want to
[1:30:43] Speaker 2: be back right when you're doing a seed row, So
[1:30:45] Speaker 2: that's the natural position they want to be in when
[1:30:47] Speaker 2: the bar's on the chest. So that's why when I
[1:30:49] Speaker 2: teach it, I start the bench in that exact position.
[1:30:52] Speaker 1: So why would single dumb bells be better, for example,
[1:30:55] Speaker 1: instead of a bench.
[1:30:56] Speaker 2: Because it's a more natural range of motions. The bar
[1:30:58] Speaker 2: bell the arms stuff in that bar path, whereas the
[1:31:01] Speaker 2: dumbbells they're free to move in a more natural bar path.
[1:31:05] Speaker 1: So there's probably a little less risky as.
[1:31:07] Speaker 2: Well as the nature. Like it's the nature of the exercise.
[1:31:10] Speaker 2: People don't do one RM dumbell press No, I do
[1:31:14] Speaker 2: you know what I'm saying. It's just not that type
[1:31:15] Speaker 2: of it's culture. It's gym culture. Everyone wants to do
[1:31:18] Speaker 2: a one red max bench press, but typically just culturally
[1:31:22] Speaker 2: people just go like, of course you don't do dumbells
[1:31:24] Speaker 2: one rep max. Why, well, it's the same mechanism really,
[1:31:27] Speaker 2: But that's technically why it doesn't happen. If you were
[1:31:29] Speaker 2: to do one rep max dumbell presses, you probably see
[1:31:31] Speaker 2: more pectas.
[1:31:32] Speaker 1: And would it be is it correct to say that
[1:31:37] Speaker 1: dumbbell chest reps are also compound excise.
[1:31:42] Speaker 2: Absolutely compound ex you xos more than one muscle, multiple giants,
[1:31:47] Speaker 2: So it's not any different to doing a same thing.
[1:31:51] Speaker 2: So whether it's a bar bell, a dumbell, or a machine,
[1:31:53] Speaker 2: each of those have equal potential for muscle hypertrophy. So
[1:31:57] Speaker 2: I say this is where we need to differentiate. If
[1:32:00] Speaker 2: you're a powerlifter, you can't just say I can do
[1:32:02] Speaker 2: any exercise it's all the same, because you need to
[1:32:04] Speaker 2: be specifically good at the skill of bench pressing with
[1:32:06] Speaker 2: the bar bell for the competition or the competition. So
[1:32:08] Speaker 2: specificity matters for strength for a hyph perchurby your body building,
[1:32:13] Speaker 2: specificity doesn't matter. It's like it's you know when you
[1:32:17] Speaker 2: said kettle bell, It's like it doesn't matter whether it's
[1:32:19] Speaker 2: a kettlebell, a machine, a dumb belt, whatever it is.
[1:32:21] Speaker 2: It's just load and your body performs certain joint actions
[1:32:25] Speaker 2: and there are certain muscles responsible for those joint actions.
[1:32:28] Speaker 2: The body doesn't know the difference.
[1:32:31] Speaker 1: If I actually got one. And this is my final
[1:32:33] Speaker 1: one for your steps. Sorry, I'm killing you for time.
[1:32:36] Speaker 1: The final one is as we get older. I've noticed
[1:32:39] Speaker 1: it's not yeah, probably meet you a little bit, but
[1:32:41] Speaker 1: a lot of my friends, particularly my older mates, one
[1:32:44] Speaker 1: of the things that seems to go on them first
[1:32:46] Speaker 1: is their glute muscles. No ass and it happens to
[1:32:51] Speaker 1: old man. I don't know when, but old I mean
[1:32:52] Speaker 1: definitely over time. They get like they can from between
[1:32:56] Speaker 1: seventy and eighty. They've got no ass. Yeah, and what
[1:33:00] Speaker 1: is the best exercise to manage it?
[1:33:02] Speaker 2: Because some people.
[1:33:04] Speaker 1: I had Maria on here the other day, and Maria's
[1:33:06] Speaker 1: about getting on the the treadmill and you put it
[1:33:10] Speaker 1: on an incline between eight and ten or something like that,
[1:33:13] Speaker 1: and for put a belt around you and for forty
[1:33:15] Speaker 1: minutes you just walk at a pace up up to
[1:33:17] Speaker 1: the thing. And she said, that's good for your glutes.
[1:33:19] Speaker 1: But what would you say, is, you know, as a
[1:33:22] Speaker 1: professional strength trainer, and you know this deal, what's the
[1:33:26] Speaker 1: best thing for a guy older guys to.
[1:33:28] Speaker 2: Do to build their glutes. So let's debunk a few
[1:33:32] Speaker 2: things that cross train has not enough resistance to.
[1:33:34] Speaker 1: Don't do anything to.
[1:33:35] Speaker 2: Create meaningful games for glue growth, right, So if that's
[1:33:37] Speaker 2: all you do, you're going to lose your ass. Yeah.
[1:33:39] Speaker 2: So older people in general, and I've noticed this myself.
[1:33:42] Speaker 2: I don't have as much energy as I used to.
[1:33:44] Speaker 2: And I know that because I've got daughters running around.
[1:33:46] Speaker 2: It's like, oh, these they don't stop. It's like, why
[1:33:48] Speaker 2: can't I remember I used to do that, but I
[1:33:50] Speaker 2: just don't.
[1:33:50] Speaker 1: Know way to get grand kids right right, that's me.
[1:33:54] Speaker 2: So you know, you just used it or lose it
[1:33:56] Speaker 2: principle applies. But this is something that I notice anyways,
[1:33:59] Speaker 2: most people like glute training is probably you know, being
[1:34:03] Speaker 2: popularized in the last decade. Before that, it wasn't really
[1:34:07] Speaker 2: like people didn't work towards specific glute exercises. It's like
[1:34:10] Speaker 2: squads and deadlives strange your glutes. Then you've got people,
[1:34:13] Speaker 2: I'm not sure if you've heard of a doctor Brett Contreras.
[1:34:15] Speaker 2: He invented the hip thrust, and now it's the most
[1:34:18] Speaker 2: popular thing. And I would say, I've got a hip thrust.
[1:34:21] Speaker 2: At first, you know, I didn't like it because it's
[1:34:22] Speaker 2: like that's different to my belief systems. But then you
[1:34:25] Speaker 2: mature in your chain is like, actually it's pretty good
[1:34:27] Speaker 2: exercise because squatting is damn hard. Yeah, I find hard, yeah, right,
[1:34:31] Speaker 2: And that's why a lot of people don't want to
[1:34:32] Speaker 2: do it. Yeah. And it's like a lot of people
[1:34:34] Speaker 2: want to say, suck it up, You've got to do
[1:34:36] Speaker 2: the hard stuff. It's like some people just don't like it.
[1:34:38] Speaker 2: Some people it hurts, and for many reasons they may
[1:34:41] Speaker 2: not like it. But a hip thrust is a really
[1:34:43] Speaker 2: nice exercise that you can perform a good amount of
[1:34:45] Speaker 2: training volume on and it's not painful, it's quite enjoyable,
[1:34:49] Speaker 2: and it's very good for glute growth. So I would
[1:34:52] Speaker 2: say that's a very low impact exercise that everyone can do,
[1:34:56] Speaker 2: is hip thrust, especially if you have a machine. You
[1:34:58] Speaker 2: can do it with a Barbel unbuilder. I find that
[1:35:01] Speaker 2: pretty uncomfortable, correct, So that's why I like the machine.
[1:35:04] Speaker 2: The machine, it's kind of like a seat belt with
[1:35:07] Speaker 2: a pad, yeah right, So that's why I prefer that.
[1:35:10] Speaker 2: But the fact is, like this is something that you
[1:35:12] Speaker 2: can't avoid. You need resistance. So if you want a
[1:35:15] Speaker 2: muscle to grow, don't like everyone says, oh, you can
[1:35:17] Speaker 2: feel the glutes burn on the stem mast and all
[1:35:19] Speaker 2: these Unfortunately, it's not as simple as that. So the
[1:35:22] Speaker 2: five to thirty rep range, it's a lot more than
[1:35:24] Speaker 2: thirty reps on a stair mast. Yeah right, So once
[1:35:27] Speaker 2: you get above thirty reps, the load is too low
[1:35:30] Speaker 2: to create sufficient mechanical tension to build the muscle, right, So, unfortunately,
[1:35:36] Speaker 2: feeling the burn on a muscle isn't an indicator of
[1:35:39] Speaker 2: muscle growth. You need resistance. How much resistance you know,
[1:35:43] Speaker 2: five to thirty rep range to a close proximity to failure.
[1:35:46] Speaker 2: So I've said a lot and I don't know. We
[1:35:48] Speaker 2: don't have a huge amount of time. Certain exercise suit
[1:35:51] Speaker 2: train into failure. Certain ones don't. The more complex ones
[1:35:54] Speaker 2: like squat bench, deadlift leave a rep or sow in reserve.
[1:35:56] Speaker 2: They're quite complex and if you miss repetitions it's a
[1:35:59] Speaker 2: higher risk of injury. Hips thrust take it to fail.
[1:36:03] Speaker 2: Leggy's sensions take it to fail. These exercises take them
[1:36:06] Speaker 2: to fail. It's not painful, the risk of injury is low,
[1:36:10] Speaker 2: and the return on investment is quite high.
[1:36:12] Speaker 1: And they're quite comfortable. Exactly the machine you're talking with.
[1:36:15] Speaker 2: It's quite comfortable as long as you put the pad,
[1:36:16] Speaker 2: and if you get really, really good at it, you
[1:36:18] Speaker 2: might need to invest in another pad. But great exercise,
[1:36:22] Speaker 2: and that's definitely something like the younger especially the female community,
[1:36:26] Speaker 2: are doing a lot of those. But I'd say for
[1:36:27] Speaker 2: the elderly population.
[1:36:29] Speaker 1: Blokes get over a certain age, they they've got to
[1:36:31] Speaker 1: do it otherwise, great strength.
[1:36:33] Speaker 2: And comfort is important. This is why a lot of
[1:36:34] Speaker 2: people avoid it, like my grandfather, it feels alive. If
[1:36:37] Speaker 2: I was saying due way, it's like I don't like it,
[1:36:39] Speaker 2: I don't want to do it. And this is the
[1:36:41] Speaker 2: fact that people need to enjoy it. So I know
[1:36:43] Speaker 2: you're hugely motivated in multiple areas in your life. And
[1:36:46] Speaker 2: I'm sure you know not everyone's like you. Not everyone's
[1:36:49] Speaker 2: highly motivated. So enjoyment in training is a thing, and
[1:36:52] Speaker 2: that's something that I like to work towards, is training
[1:36:54] Speaker 2: morale and having the individual enjoy the work if it's painful,
[1:36:59] Speaker 2: exactly right. So this is why I've shifted my belief
[1:37:02] Speaker 2: systems on you know, being you know, my training system
[1:37:05] Speaker 2: is better than yours. It's like majority of the world
[1:37:07] Speaker 2: just don't train. Why because majority of the world hate
[1:37:10] Speaker 2: doing those things that I used to or other people
[1:37:14] Speaker 2: that are so you know, like biased on their favorite
[1:37:17] Speaker 2: movement saying this is the only way if like I
[1:37:19] Speaker 2: used to say, cardio sarks or CrossFit sarks or it's
[1:37:22] Speaker 2: like no, it's all training modalities. If you enjoy it,
[1:37:26] Speaker 2: go and do it. That's what's going to be the
[1:37:28] Speaker 2: best exercise for you. The best exercise is the one
[1:37:30] Speaker 2: that you'll do.
[1:37:31] Speaker 1: And then and that's a good way to end. I mean,
[1:37:33] Speaker 1: I really appreciate so but it's been fantastic. I appreciate
[1:37:36] Speaker 1: the depth in which you've gone into these things. But
[1:37:38] Speaker 1: what's really interesting for me is your level of enthusiasm
[1:37:42] Speaker 1: for your subject matter is still high. Irrespect to the
[1:37:46] Speaker 1: fact you've already sort of watched train people have reached
[1:37:50] Speaker 1: the absolute heights no matter what. Like I mean, we
[1:37:53] Speaker 1: talked about it before that Alix Simon gotally strong and
[1:37:56] Speaker 1: we talked about you know, people that you train having
[1:38:01] Speaker 1: world records, not just astrained records, and that's pretty amazing.
[1:38:06] Speaker 1: And you weren't too shabby yourself in terms of your
[1:38:09] Speaker 1: own it's pretty strong. Yeah, you're pretty sure you weren't.
[1:38:11] Speaker 1: And I've actually watched your videos in terms of showing
[1:38:14] Speaker 1: people how to do things properly, particularly deadlifts, and I
[1:38:17] Speaker 1: would say to people that they should go to your
[1:38:20] Speaker 1: So you're this your web at, your Instagram handles Astrained Strengths.
[1:38:24] Speaker 2: Coach, Australian Strength coach. That's my main I've got that
[1:38:26] Speaker 2: on YouTube as well. I'm starting to do long form education.
[1:38:29] Speaker 1: Should go to there because your education part of your
[1:38:32] Speaker 1: what you do is really important, and it's you know,
[1:38:34] Speaker 1: you go on that's free. You know you can, but
[1:38:36] Speaker 1: you actually get people to show you show how you
[1:38:40] Speaker 1: should properly deadlift. That's really important. I mean I've been
[1:38:43] Speaker 1: watching that and I've been and I've had lots of
[1:38:45] Speaker 1: people showed me deadlifts over the years, but yours is,
[1:38:48] Speaker 1: to me, is the best logical breakdown. I mean has
[1:38:52] Speaker 1: I was never really big on legs, so yeahs a
[1:38:56] Speaker 1: big leg Matt, and I never really got to it.
[1:38:59] Speaker 1: I have had a people show me leg stuff, but
[1:39:02] Speaker 1: yours is the most intuitive and seems to be the
[1:39:05] Speaker 1: best breakdown. So I wouldn't implore people to go and
[1:39:08] Speaker 1: have a look at strange streams coach in terms of
[1:39:11] Speaker 1: your Instagram and YouTube, absolutely and good stuff on there.
[1:39:14] Speaker 1: And if you're looking to see if this guy knows
[1:39:17] Speaker 1: what he's talking about, we'll just go and have a
[1:39:18] Speaker 1: look at some of the champions he's trained, you know,
[1:39:20] Speaker 1: like Thor being the best example out of all of
[1:39:23] Speaker 1: them exactly, you know, and whether it's you know, and
[1:39:27] Speaker 1: by the way, Thor, I saw him eating something. I mean,
[1:39:31] Speaker 1: we have him talk about diet, but I saw him
[1:39:33] Speaker 1: eating some food the other day. And I thought, no,
[1:39:35] Speaker 1: when do the guys so damn big? I mean, I
[1:39:37] Speaker 1: wouldn't be able to eat ten in one meal of
[1:39:41] Speaker 1: what he eats. I mean, it's amazing, but I will
[1:39:46] Speaker 1: finish one thing. I was gonna ask your opinion on this.
[1:39:49] Speaker 1: I saw Gordon Ryan wrestle Thor. You would have seen
[1:39:53] Speaker 1: that same. And obviously Thaw is a beast like literally,
[1:39:58] Speaker 1: and but Gordon Ryan's he's not small either. But Gordon
[1:40:02] Speaker 1: Ryan actually got the better of him. And it's interesting
[1:40:06] Speaker 1: his Thaw's strength and his ability to sprawl and sort
[1:40:09] Speaker 1: of hold Gordon Ryan down in the end didn't do
[1:40:14] Speaker 1: anything because Gordon Ryan actually got him to he submitted
[1:40:17] Speaker 1: him and actually though gave up because he tapped out.
[1:40:19] Speaker 2: Because it looks Gordon Ryan's the best. Yeah, unbelievable, he's
[1:40:23] Speaker 2: the best. He is strong, he's a big guy. He's
[1:40:25] Speaker 2: no where as strong as though. But you know, it's
[1:40:27] Speaker 2: like to say, therefore strength doesn't matter and it doesn't matters.
[1:40:30] Speaker 2: High truth, Yeah, it absolutely does.
[1:40:32] Speaker 1: It doesn't matter.
[1:40:33] Speaker 2: But he's just at a different level where although it
[1:40:36] Speaker 2: does matter, the level of skill that Gordon Ryan has
[1:40:38] Speaker 2: matters a little bit, a fair bit more.
[1:40:40] Speaker 1: His mobility is pretty important to.
[1:40:42] Speaker 2: Absolutely strength mobility, So the strength he is strong doesn't
[1:40:46] Speaker 2: have to be as strong as thought to beat him
[1:40:48] Speaker 2: in the technical game. But yeah, Thors, actually he sparred
[1:40:53] Speaker 2: Connor McGregor as well. Yeah, there's a video of that
[1:40:55] Speaker 2: and something that Thor said was and a lot of
[1:40:58] Speaker 2: people say, oh, size doesn't matter as Connor McGregor beat
[1:41:01] Speaker 2: him up, He didn't. Thor just understands he didn't want
[1:41:05] Speaker 2: to be a dick. Yeah, and hurt. Conor MacGregor is
[1:41:07] Speaker 2: a different level. Conragregors was the best, don't get me wrong,
[1:41:10] Speaker 2: But he's very small. Yeah, Gordon Ryan is big enough,
[1:41:13] Speaker 2: but Gordon is a big dude. But he's also too
[1:41:16] Speaker 2: he's just too skillful. You know the power of jiu jitsu.
[1:41:19] Speaker 2: If it's one martial art versus one martial art, jiu
[1:41:21] Speaker 2: jitsu wins. Yeah, forget Jack, You're in trouble. It's finished.
[1:41:24] Speaker 2: Like that's how fight goes. If you know jiu jitsu
[1:41:26] Speaker 2: and the other person doesn't, it's only a matter of
[1:41:28] Speaker 2: time before one grabs the other and then chokes you out.
[1:41:31] Speaker 1: And a good example of that. You know that power
[1:41:34] Speaker 1: and strength and agility. Of course, he's got as strong
[1:41:37] Speaker 1: as Alex. I mean, like people don't realize he can wrestle.
[1:41:40] Speaker 1: At school, he was a very good wrestler. I think
[1:41:42] Speaker 1: when you knew into or something like that, did you
[1:41:44] Speaker 1: go to one of those he was.
[1:41:45] Speaker 2: In the North. I don't know exactly which school.
[1:41:47] Speaker 1: He was a very good wrestler at school. And his
[1:41:51] Speaker 1: speed and his actual agility is crazy, like, and I
[1:41:54] Speaker 1: got the biggest shock of my life how quick he was.
[1:41:57] Speaker 1: And now he's lost weight, but with his strength added
[1:42:00] Speaker 1: to it, he's like a scary.
[1:42:03] Speaker 2: He's got mega potential in whatever he wanted to do,
[1:42:07] Speaker 2: so whatever sport, if you just put the time training him. Absolutely,
[1:42:11] Speaker 2: I saw him this morning. Actually I definitely will. The
[1:42:14] Speaker 2: guy's a freak.
[1:42:15] Speaker 1: I love him to get him on. I should get
[1:42:17] Speaker 1: him on, Yeah you should.
[1:42:18] Speaker 2: Yeah the best? Yeah, yeah, you know.
[1:42:20] Speaker 1: And and I would imagine his style of training has
[1:42:27] Speaker 1: changed considerably though.
[1:42:28] Speaker 2: A lot, you know, like he's still this heavy, like
[1:42:30] Speaker 2: he's just strong, like, but he understands the heavier the weight,
[1:42:34] Speaker 2: it's the greater the risk of injury. And so you know,
[1:42:37] Speaker 2: as a fighter, you don't need to be doing these
[1:42:39] Speaker 2: one rep maxes because that increases the risk of injury,
[1:42:41] Speaker 2: and you don't need to do that. So that's why
[1:42:44] Speaker 2: for strength for fighters, leaving repetitions in reserve on complex
[1:42:48] Speaker 2: movements is a pretty important strategy. And if you're a
[1:42:51] Speaker 2: fighter listening to the bodybuilding advice, take you to fail,
[1:42:53] Speaker 2: otherwise you're not doing anything. It's like that's that's not
[1:42:56] Speaker 2: entirely true. Depends on your goal. So the way that
[1:42:59] Speaker 2: he trains now, he still does the powerlifting movements, but
[1:43:02] Speaker 2: just doesn't train as hard because he understands that increase
[1:43:04] Speaker 2: the risk of injury, and fighting increase the risk of
[1:43:07] Speaker 2: injury enough to have to worry about getting an injury
[1:43:10] Speaker 2: playing another sport. So he's always strong. If he just applied,
[1:43:14] Speaker 2: I'll tell you right now, if he played three months
[1:43:16] Speaker 2: to come back into powerlifting, he'd probably achieve Australian records. Again,
[1:43:19] Speaker 2: he's just always just naturally strong. But he just has
[1:43:23] Speaker 2: no desire to be a.
[1:43:24] Speaker 1: Power of stre I just can't imagine what it'd be
[1:43:26] Speaker 1: like if you're stuck in the corner and can't get
[1:43:29] Speaker 1: out of the corner because he's a big dude and
[1:43:32] Speaker 1: he's throwing fists at you and sort of sort of
[1:43:36] Speaker 1: closing the distance on you. Well, you can't get away.
[1:43:39] Speaker 1: I just can't imagine anything more scaryly exactly, but so
[1:43:42] Speaker 1: loading for me.
[1:43:42] Speaker 2: Well that's why I'm glad he's on my side. So
[1:43:44] Speaker 2: thanks very much. I appreciate it. That's great, mate, Thank
[1:43:46] Speaker 2: you so much. I had a really great chat with you.
[1:43:48] Speaker 2: Thank you so much. I appreciate it.
[1:43:49] Speaker 1: Good stuff, mate,

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