Latest / The Dan John Podcast / EP 354 - ABF, Building Muscle, Mass Made Simple, Strength Standards, Minimalist Program & More

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EP 354 - ABF, Building Muscle, Mass Made Simple, Strength Standards, Minimalist Program & More · The Dan John Podcast

• 0:12
  Speaker 1: Hello, and welcome back everybody to the Dan John University
• 0:15
  Speaker 1: dot com podcast. I'm Dan John. Each and every week
• 0:19
  Speaker 1: I sit down here and I answer your questions. If
• 0:22
  Speaker 1: you have a question, this is a question answer podcast,
• 0:24
  Speaker 1: please send it to this address podcast at dan Johnuniversity
• 0:30
  Speaker 1: dot com. Do my best to answer your questions. And
• 0:33
  Speaker 1: let's begin with a good question from Randy. Randy says,
• 0:38
  Speaker 1: I let myself go. I'm doing easy strain for fat loss,
• 0:42
  Speaker 1: which I really like. But you said in the past,
• 0:45
  Speaker 1: just do the workout without adding anything, however, and there's
• 0:50
  Speaker 1: always a However, however, there's always a butt. You know,
• 0:53
  Speaker 1: what about push ups and squads or any other moves
• 0:57
  Speaker 1: for chest and legs. I feel like, although I'm losing weight,
• 1:00
  Speaker 1: I look like pencil legs and bird chest. What do
• 1:03
  Speaker 1: you think? So, first off, hats off to you, Randy
• 1:07
  Speaker 1: for doing easy trains for fat loss, and you're going
• 1:10
  Speaker 1: through a really tough time. And anybody, anybody who's been
• 1:15
  Speaker 1: out of shape and been out of shape and put
• 1:19
  Speaker 1: on some adipose tissue fat kind of maybe even lost
• 1:22
  Speaker 1: some lean body mass. As you begin the process of
• 1:26
  Speaker 1: changing your body composition, things come up. When you mentioned
• 1:30
  Speaker 1: pencil legs and a bird chest. Yeah, you said bird chest.
• 1:35
  Speaker 1: I think long term we should address it, but if
• 1:38
  Speaker 1: you're having success losing body fat, now I would stick
• 1:42
  Speaker 1: with it. Now, can you chase the two rabbits at once?
• 1:45
  Speaker 1: And those are the big rabbits. I said this, it's
• 1:49
  Speaker 1: got to be almost thirty years ago that the two
• 1:51
  Speaker 1: hardest things that I know to do is number one,
• 1:55
  Speaker 1: lose body fat and then number two gain lean body mass,
• 2:00
  Speaker 1: which is why a couple of years back, I was
• 2:02
  Speaker 1: asked to give a speech to high school graduates and
• 2:06
  Speaker 1: I said to the principal, I think two things we
• 2:08
  Speaker 1: should say to them is don't get fat and don't
• 2:11
  Speaker 1: get into debt. And he went, ah, we can't do that,
• 2:15
  Speaker 1: and I thought, yeah, I know, we can't do that
• 2:17
  Speaker 1: because you know, people's feelings will get hurt. But boy,
• 2:20
  Speaker 1: there's a lot of truth to it. Boy, there's a
• 2:22
  Speaker 1: lot of truth to both those. So I think that
• 2:25
  Speaker 1: losing body fat is very hard. Once you have a
• 2:29
  Speaker 1: system in place, and if you have the courage to
• 2:31
  Speaker 1: be patient, it's doable, you know. Not long ago I
• 2:35
  Speaker 1: spoke online on a site that I had lost about
• 2:39
  Speaker 1: a pound a month for forty eight months, for four
• 2:41
  Speaker 1: years and someone came in said, with my program, you
• 2:44
  Speaker 1: could lose that in two weeks or whatever it was. Yeah,
• 2:47
  Speaker 1: but it's not true. Losing a pound a month. That slow,
• 2:51
  Speaker 1: steady loss of body fat over time does a couple things.
• 2:56
  Speaker 1: First off, I think it's sticky. I think the body
• 3:00
  Speaker 1: that loss will stay off the longer you take your time.
• 3:04
  Speaker 1: You know. I was listening to a podcast the other
• 3:06
  Speaker 1: day with greg O Gallagher and I and very often
• 3:10
  Speaker 1: I really enjoy the podcast he'll be on and the
• 3:13
  Speaker 1: question once he goes on another podcast and he said
• 3:16
  Speaker 1: something very interesting and I liked it. He said, it's
• 3:19
  Speaker 1: really going to be hard for a person to do
• 3:22
  Speaker 1: this really strict program, and you know, you're just hanging
• 3:26
  Speaker 1: on for dear life. You're you know, you're you're you're
• 3:29
  Speaker 1: you're eating rabbit food, you're exercising, you know, five hours
• 3:33
  Speaker 1: a day, and then you finally hit your goal. But
• 3:36
  Speaker 1: what's going to happen when you stop doing those really,
• 3:39
  Speaker 1: if you can even make it, is you're going to
• 3:42
  Speaker 1: go right back to the way things used to be
• 3:43
  Speaker 1: and you'll probably rebound back up. So Randy, my there's
• 3:47
  Speaker 1: two things I want to cover. First off, my first
• 3:49
  Speaker 1: suggestion is if you want to do the squats and
• 3:52
  Speaker 1: the pushups, go ahead and do them. My biggest concern
• 3:55
  Speaker 1: is My biggest concern is you're making progress with what
• 4:00
  Speaker 1: you're doing, so it's not a terrible idea to keep
• 4:03
  Speaker 1: doing it. Having said that, you also want to do
• 4:06
  Speaker 1: more now more is usually just more, and I easily
• 4:11
  Speaker 1: focus on enough. But I mean, if it's something that
• 4:15
  Speaker 1: bothers you, it's something that thinks it might inspire you.
• 4:19
  Speaker 1: Adam in now. One thing I would say, and if
• 4:22
  Speaker 1: squats tend to not work on Easy Strength, if you
• 4:27
  Speaker 1: go to Dan john University dot com slash bookstore and
• 4:31
  Speaker 1: buy Easy Strength omni book. I have three chapters where
• 4:35
  Speaker 1: I keep trying to discuss why it doesn't work. Squats
• 4:38
  Speaker 1: are wonderful for gaining body mass. They work really well,
• 4:43
  Speaker 1: but they're a real problem in the Easy Strength protocol.
• 4:45
  Speaker 1: It doesn't mean squats are bad or wrong, but we're
• 4:49
  Speaker 1: looking at two. I'm looking at two thoughts for you.
• 4:51
  Speaker 1: First off, there is something magical about starting the day
• 4:55
  Speaker 1: rolling out of bed and doing push ups and bodyweight squats.
• 4:59
  Speaker 1: If body weights SATs are an issue for you, I
• 5:02
  Speaker 1: love just grab the door knob and do free square.
• 5:05
  Speaker 1: You know, you get into that, you know, like your
• 5:08
  Speaker 1: water skiing. The water skiing position like this, you put
• 5:13
  Speaker 1: some weight on the door knob and you just squat
• 5:15
  Speaker 1: up and down. By the way, it's a great mobility thing.
• 5:18
  Speaker 1: If you can handle your own body weight squats, try that,
• 5:22
  Speaker 1: but push ups and bodyweight squats to start your day,
• 5:26
  Speaker 1: and don't push it too hard. When we're at the
• 5:29
  Speaker 1: at the Coyote Point Kettlebell Club, we would do workouts
• 5:32
  Speaker 1: with just three push ups, five bodyweight squads, and maybe
• 5:37
  Speaker 1: ten kettlebell swings. We're not gonna mo about the swings
• 5:40
  Speaker 1: right now, but if you do those in round, so
• 5:42
  Speaker 1: you go three five ten, three five ten, three five ten,
• 5:45
  Speaker 1: which means three push ups, five squats, ten swings, three
• 5:48
  Speaker 1: push ups, five squads, ten swings, it doesn't take long
• 5:52
  Speaker 1: for you to be huffing and puffing. Problem with huffing
• 5:56
  Speaker 1: and puffing in a fat loss program, I'm always concerned
• 6:01
  Speaker 1: that by you know, going up to the red line,
• 6:04
  Speaker 1: you're also going to make your body really hungry after
• 6:09
  Speaker 1: you finish the workout, and it's really hard to tame
• 6:12
  Speaker 1: that beast. So my thought for you, Randy, try a
• 6:16
  Speaker 1: few push ups and a few squats in the morning.
• 6:19
  Speaker 1: Maybe make it a very simple target week one, maybe
• 6:23
  Speaker 1: three sets of You can even just do it this
• 6:25
  Speaker 1: simple two push ups and three squats. Just try it
• 6:29
  Speaker 1: and so and see if it has any impact on
• 6:32
  Speaker 1: your actual weight workouts. If it doesn't have an impact,
• 6:36
  Speaker 1: good and then just slowly start adding more and more volume.
• 6:41
  Speaker 1: For all of our listeners, including you, Randy, there's something
• 6:45
  Speaker 1: magical about an early morning push up squat or some
• 6:49
  Speaker 1: of our other listeners would need a mobility I got
• 6:54
  Speaker 1: to tell you for body composition changes. If you can
• 6:57
  Speaker 1: handle it, and it helps to have a it helps
• 6:59
  Speaker 1: to have a hunting or bird dog, roll out of bed,
• 7:03
  Speaker 1: throw on you know, you know, a sweatshirt and sweatpants,
• 7:07
  Speaker 1: and take your dog for a walk. That is a
• 7:10
  Speaker 1: marvelous way to start a fat lost day. But in
• 7:14
  Speaker 1: your case, Randy, if you want to because you're enthusiastic
• 7:18
  Speaker 1: about it, I'd say yes. But for most people most
• 7:21
  Speaker 1: of the time, stick with it, get through the first
• 7:23
  Speaker 1: forty days, then get cute and add things. Can you
• 7:27
  Speaker 1: build muscle? This is the last point I want to
• 7:30
  Speaker 1: focus on. Can you build muscle while losing body fat? Now,
• 7:35
  Speaker 1: very often, very often, we say, can you build muscle
• 7:37
  Speaker 1: while you lose weight? Well, losing weight? You know, it's
• 7:42
  Speaker 1: the old thing about at the store they're selling ten
• 7:46
  Speaker 1: pounds for ten dollars. Great, what's the correct follow up
• 7:50
  Speaker 1: is ten pounds of what? You know, if it's chicken
• 7:54
  Speaker 1: feathers or chicken poop? You know, I don't know. Maybe
• 7:57
  Speaker 1: chicken poop and chicken feathers are. I don't know how
• 7:59
  Speaker 1: much they I don't have no idea, but that's not
• 8:02
  Speaker 1: something I necessarily want. If it's ten pounds of you know,
• 8:07
  Speaker 1: chicken thighs, you know, marinated, Yeah, that's a good deal.
• 8:11
  Speaker 1: I'll buy that. So a lot of it just depends
• 8:14
  Speaker 1: on what do you mean by losing weight or losing fat?
• 8:19
  Speaker 1: Can you build muscles during this time? The human body
• 8:22
  Speaker 1: is brilliant. The more I spend time, I'm trying to
• 8:29
  Speaker 1: up my understanding of biochemistry, you know, I've subscribed to
• 8:35
  Speaker 1: a couple of websites. In fact, they just got a
• 8:38
  Speaker 1: document today from the Physiology the Journal of Physiology or
• 8:41
  Speaker 1: something like that, and I'm still working my way through
• 8:44
  Speaker 1: the statistics on it, which I'm not very good at.
• 8:47
  Speaker 1: And the more I learned, the more. I realize that
• 8:51
  Speaker 1: you know very much. You know, I love the word tonic.
• 8:54
  Speaker 1: It comes from the root tune and the body as
• 8:57
  Speaker 1: a delicate instrument. And you know is it likes to
• 9:01
  Speaker 1: be tuned up and it likes to run a certain way.
• 9:04
  Speaker 1: If you ask for adaptions with body fat loss and
• 9:09
  Speaker 1: muscle gain at the same time, I think it's possible.
• 9:13
  Speaker 1: The biggest issue is it's really hard to notice if
• 9:18
  Speaker 1: you're down. Let's say you're ten percent body fat and
• 9:22
  Speaker 1: you add six pounds of lean body mass, and ideally
• 9:26
  Speaker 1: and if you added them to your shoulders, your deltoids
• 9:29
  Speaker 1: and maybe another show it's another showing muscle. Maybe I
• 9:32
  Speaker 1: think triceps are Having big deltoids and big triceps tends
• 9:37
  Speaker 1: to make most people look a little bit, you know,
• 9:40
  Speaker 1: element a little bit more, you know, kind of like
• 9:43
  Speaker 1: a movie star kind of look. You know, you know,
• 9:48
  Speaker 1: you know, Achilles or whatever you want to say, Persias, whatever.
• 9:51
  Speaker 1: If you would add six pounds to your deltoids and
• 9:54
  Speaker 1: your triceps, you would look completely different, stunning. People would
• 9:58
  Speaker 1: think you put on seventy pound. So that would just
• 10:01
  Speaker 1: be the thing. You might not see it, you might
• 10:04
  Speaker 1: not see it on the scale, but you will see
• 10:07
  Speaker 1: it in close and then when people do the you know,
• 10:11
  Speaker 1: the double take on you. Interesting question. Please ran now,
• 10:15
  Speaker 1: I'm begging you, if you have any issues with the
• 10:18
  Speaker 1: pushups and squads, stop and just stick with the basics.
• 10:22
  Speaker 1: As long as you're making progress, You're making progress. Not
• 10:26
  Speaker 1: the most clever thing I've ever said in my life,
• 10:28
  Speaker 1: but it's true. All right, thank you. Our next question
• 10:31
  Speaker 1: is from Alex. I'm a thirty two year old man,
• 10:36
  Speaker 1: one hundred and eighty centimeters tall, so just a little
• 10:39
  Speaker 1: short of me, and eighty kilograms one eighty minus eighty
• 10:44
  Speaker 1: is eighty and there are some who believe that your
• 10:49
  Speaker 1: height in centimeters minus one hundred should be your weight.
• 10:54
  Speaker 1: I don't know if that's true or not. For me,
• 10:56
  Speaker 1: make me what eighty five kilos one hundred and eighty
• 10:59
  Speaker 1: seven and that's about what my coach wants me to weigh.
• 11:02
  Speaker 1: But we got a ways to go, so you're already
• 11:05
  Speaker 1: in a good place. Since the beginning of this year,
• 11:08
  Speaker 1: I've been rotating two months of barbell easy Strength, a
• 11:11
  Speaker 1: great program. I'm glad you are doing it with two
• 11:14
  Speaker 1: months of kettlebell armor building conflicts and I've had very
• 11:17
  Speaker 1: good success with this type of programming. I increase strength
• 11:21
  Speaker 1: and muscle and drop fat. Man, listen, if you increase
• 11:25
  Speaker 1: strength and muscle and you drop fat. Whatever you're about
• 11:29
  Speaker 1: to ask me, Alex, You're already doing the right thing. Okay,
• 11:32
  Speaker 1: I'm expecting a newborn soon and I work two jobs,
• 11:35
  Speaker 1: so my training has to change. And hats off. Hats
• 11:39
  Speaker 1: off to you, Alex and everybody, all my listeners who
• 11:43
  Speaker 1: are juggling careers and kids. You guys are the real
• 11:47
  Speaker 1: heroes in my life. I want to train at home
• 11:50
  Speaker 1: every day for up to twenty minutes, easy sessions, without
• 11:53
  Speaker 1: fatiguing myself a lot, and without my training day getting
• 11:56
  Speaker 1: away of my duties as a new father. I'm planning
• 11:59
  Speaker 1: a program consisting of only presses and swings. Okay, a
• 12:03
  Speaker 1: few goblet squats is a warm up, and some suitcase
• 12:06
  Speaker 1: carries as a quick finisher. Sixteen days with the sixteen
• 12:10
  Speaker 1: kilobell interesting, twenty days with a twenty kilobell, twenty four
• 12:15
  Speaker 1: with the twenty four. For as long as I can
• 12:18
  Speaker 1: handle it, I will do two sets of five goblet
• 12:21
  Speaker 1: squats with five curls at the bottom and fifty swings
• 12:25
  Speaker 1: every day. My question is how many presses a day.
• 12:28
  Speaker 1: Should I do this program to be reasonable, sustainable and doable. Hey,
• 12:34
  Speaker 1: I gotta tell you the idea of overhead presses. Now,
• 12:38
  Speaker 1: the family overhead presses, And you know I talk about
• 12:41
  Speaker 1: this and easy strength arm in the book, and I
• 12:43
  Speaker 1: talk about in the armor building formula. You know you
• 12:47
  Speaker 1: have kettlebells, the kettlebell family. For overhead presses, I'm going
• 12:51
  Speaker 1: to include the half kneeling press, the bottoms up press,
• 12:55
  Speaker 1: the bottoms up press, the waiter press, uh, one hand,
• 13:01
  Speaker 1: two hand, seesaw, all those variations. I love them. I'm
• 13:06
  Speaker 1: just gonna throw this out to you because of your
• 13:09
  Speaker 1: schedule and what you're trying to do. Since you've already
• 13:12
  Speaker 1: you really do have a good number on the swings.
• 13:14
  Speaker 1: Fifty swings is a reasonable, doable, repeatable. The issue is
• 13:19
  Speaker 1: going to be if you're pressing and by the way,
• 13:20
  Speaker 1: your squat number is good though, I would argue, and
• 13:23
  Speaker 1: if you don't mind, I'm gonna add one tiny thing.
• 13:26
  Speaker 1: Would you mind doing three sets of goblet squats every day?
• 13:29
  Speaker 1: Is to get those reps up to fifteen and the
• 13:32
  Speaker 1: curls are just fine. So you're gonna do three sets
• 13:35
  Speaker 1: of five goblet squats with five curls at the bottom.
• 13:38
  Speaker 1: I just would like to see there that number. Just
• 13:41
  Speaker 1: inch it up to fifteen, and that's gonna make you
• 13:44
  Speaker 1: have to back off on something else. But honestly, here's
• 13:47
  Speaker 1: my thought. Let's go back to Tom delorm you know,
• 13:51
  Speaker 1: nineteen fifty one, nineteen forty six, you know that magic
• 13:56
  Speaker 1: number of fifteen to twenty five reps. I think it's good.
• 14:00
  Speaker 1: I think it's just a good rep standard. I'm going
• 14:02
  Speaker 1: to give you a set of numbers that I'd like
• 14:04
  Speaker 1: you to play with most of the time, and those
• 14:07
  Speaker 1: are a set of two, put the bells down, a
• 14:09
  Speaker 1: set of three, put the bells down, a set of five,
• 14:12
  Speaker 1: put the bells down. When you get to the twenty
• 14:15
  Speaker 1: fours up part that we're going to go through again.
• 14:18
  Speaker 1: So with the sixteens, which is kind of easy, go
• 14:21
  Speaker 1: two three five, two three five. If that's still too easy,
• 14:26
  Speaker 1: go one set of two three five ten. For those
• 14:29
  Speaker 1: sixteen days, two three five ten. The's twenty total reps.
• 14:34
  Speaker 1: Because you're coming back tomorrow to repeat it when you
• 14:36
  Speaker 1: get to say the twenties. If that's too hard, you know,
• 14:39
  Speaker 1: if the tens are too hard, go two three five
• 14:43
  Speaker 1: and two three five now that's again still twenty. When
• 14:46
  Speaker 1: you get to the twenty fours, if the fives are
• 14:50
  Speaker 1: too hard or you can only do one set, go
• 14:53
  Speaker 1: two three five two three two three, you get to
• 14:59
  Speaker 1: all well, and each one of those you get to
• 15:01
  Speaker 1: about twenty reps. I want you in the range from
• 15:04
  Speaker 1: fifteen to twenty five total reps on the press every day,
• 15:08
  Speaker 1: and I think that's not this is I hope the
• 15:10
  Speaker 1: other listeners are listening in on this, So I hope
• 15:13
  Speaker 1: you have two double bells of sixteens, twenties and twenty fours,
• 15:17
  Speaker 1: because you're gonna have to to do this program. But
• 15:20
  Speaker 1: the idea of sixteen days with sixteens, twenty days with twenties,
• 15:24
  Speaker 1: and twenty four days with the twenty fourth, there's something
• 15:28
  Speaker 1: in my head that says that is really a fun experiment.
• 15:32
  Speaker 1: It's going to take you. Each one of those rounds
• 15:35
  Speaker 1: is going to take you almost two months. And I'm
• 15:37
  Speaker 1: going to tell you something that's cool. If you do
• 15:40
  Speaker 1: six total rounds of that. When you finish the sixth,
• 15:44
  Speaker 1: your newborn will be understanding some words might be walking.
• 15:49
  Speaker 1: And again, don't don't worry about when they walk. Don't
• 15:53
  Speaker 1: worry about anything with kids. Just let them do it
• 15:56
  Speaker 1: atit their own pace. There's a chance there might be
• 15:59
  Speaker 1: several words they clearly understand. They might even have a
• 16:04
  Speaker 1: few words they're saying to you, but you just don't
• 16:06
  Speaker 1: know what they mean yet. And there's a good chances
• 16:09
  Speaker 1: is this cookie and this is enough, and milk is okay.
• 16:14
  Speaker 1: I don't remember them anymore, but the sign language for kids,
• 16:17
  Speaker 1: you do that for six rounds, and you're gonna have
• 16:20
  Speaker 1: a baby that's either crawling into walking or bear crawling
• 16:26
  Speaker 1: into walking, or there's that little thing they do where
• 16:29
  Speaker 1: they put their hand on the couch and they walk down.
• 16:33
  Speaker 1: It'll be a nice way for the two of you
• 16:35
  Speaker 1: to progress and grow together. And I would love to
• 16:39
  Speaker 1: know how the baby's doing. I'd love to know how
• 16:41
  Speaker 1: you're doing. I hope the program works. And for all
• 16:45
  Speaker 1: you other listeners, what a great We're proud of you, Alex,
• 16:49
  Speaker 1: because you're coming up to a tough situation. You know,
• 16:53
  Speaker 1: two jobs, new kid, new child, and you're trying to
• 16:58
  Speaker 1: you're trying to work. They'll keep yourself in good shape.
• 17:01
  Speaker 1: Your great role model and a great reminder for the
• 17:03
  Speaker 1: rest of us that if there is a there's a
• 17:06
  Speaker 1: will there's a way, and thank you. Just wonderful and
• 17:12
  Speaker 1: what a delight a little baby on the way. So
• 17:14
  Speaker 1: congrats to you and and and congrats to your wife
• 17:18
  Speaker 1: because you know right now, you know she's doing the
• 17:21
  Speaker 1: hard work. Okay, thank you. I got a question from Chris,
• 17:24
  Speaker 1: and Chris says, a lot of leading coaches in my
• 17:28
  Speaker 1: sports running and climbing, emphasize the importance of building strength,
• 17:32
  Speaker 1: but also building more specific strength as one approaches a
• 17:36
  Speaker 1: performance phase. In terms of leg strength, they encourage single
• 17:40
  Speaker 1: leg exercises, especially for the squad. Then that would be
• 17:46
  Speaker 1: more of the lunge family, but okay, and step ups.
• 17:49
  Speaker 1: I am be adding strength into my routine for a
• 17:52
  Speaker 1: few years now and I've seen a lot of lower
• 17:55
  Speaker 1: body strength gains from doing the front squad and the
• 17:58
  Speaker 1: Zurcher squad. I like these exercises and have progressed well.
• 18:02
  Speaker 1: I really don't like the single leg options, and I'm
• 18:05
  Speaker 1: with you there. They feel tweaky and usually take a
• 18:09
  Speaker 1: lot more out of me. I feel the same way.
• 18:12
  Speaker 1: My question, am I missing out on the unilateral strength
• 18:15
  Speaker 1: and athleticism by not doing this or can I stick
• 18:19
  Speaker 1: with the bilateral exercises and build the unilateral exercise by
• 18:23
  Speaker 1: actually doing my sport. Well, I was just actually having
• 18:27
  Speaker 1: a conversation with this author here, the great Andrew Gunn,
• 18:33
  Speaker 1: and his book is Percy Serrite Life Lessons for a
• 18:36
  Speaker 1: remarkable coach. You know Percy and myself and the great
• 18:41
  Speaker 1: nineteen eighties San Francisco forty nine ers teams, the Great
• 18:45
  Speaker 1: detroit lyon running back, Barry Sanders and many others believe
• 18:51
  Speaker 1: that if you deadlift reasonably and you squat reasonably, and
• 18:56
  Speaker 1: you run hill sprints, you get all the benefits. You'll
• 18:59
  Speaker 1: need your leg training for anything you decide. Now it's
• 19:02
  Speaker 1: interesting because you have running a hill climbing Now. I'm
• 19:05
  Speaker 1: a track and field coach, which is why I know
• 19:07
  Speaker 1: the work of Parcies, Percycrity. In fact, it's kind of nice.
• 19:12
  Speaker 1: I actually have. I've got multiple copies now of the
• 19:17
  Speaker 1: book that I was first introduced to him, JK. Doherty's
• 19:20
  Speaker 1: Track and Field Omnibook, the nineteen seventy one edition, which
• 19:24
  Speaker 1: I still think was the most fun. I still think
• 19:27
  Speaker 1: that we don't appreciate hill sprints. You could also do
• 19:30
  Speaker 1: stadium steps, but I do think there's a safety issue.
• 19:33
  Speaker 1: But we're not going to go into that right now,
• 19:36
  Speaker 1: if you don't have hills where you live, sled drags
• 19:39
  Speaker 1: or just as they're the same basic idea. In my
• 19:43
  Speaker 1: experience and in the experience of people I trust, appropriate squatting,
• 19:47
  Speaker 1: appropriate deadlift. Barry Ross said, just deadlift, you don't need
• 19:51
  Speaker 1: to squad. I have no issues with that. Charlie Francis
• 19:55
  Speaker 1: was kind of I think he you know he was.
• 19:58
  Speaker 1: If you wanted to have squad hasse goud, you didn't care.
• 20:01
  Speaker 1: But when it comes to running, I think you. I
• 20:05
  Speaker 1: think I've never thought you needed this single leg stuff.
• 20:09
  Speaker 1: When I study the European long jumpers, triple jumpers and
• 20:14
  Speaker 1: the others, they do do a lot of different things,
• 20:17
  Speaker 1: but these are very specific movements they're doing for a
• 20:20
  Speaker 1: very specific exercise. When it comes to climbing, my biggest
• 20:25
  Speaker 1: concern for climbing is any hypertrophiating mass you add to
• 20:30
  Speaker 1: your thighs is mass that you have to deal with climbing. Now,
• 20:35
  Speaker 1: all I'm referring to is the kind of climbing we
• 20:37
  Speaker 1: have here in Utah. Now, have you know we have
• 20:41
  Speaker 1: hiking here in Utah, and it's wonderful. It's one of
• 20:44
  Speaker 1: the best places in the world to hike, but we
• 20:47
  Speaker 1: also I would say that Utah and Utahns are some
• 20:52
  Speaker 1: of the real pioneers of modern rock climbing. Though I'm
• 20:56
  Speaker 1: sure rock climbing has been around a long time. The
• 20:59
  Speaker 1: military has been using it for millennia. But I remember
• 21:03
  Speaker 1: in nineteen seventy eight guys at the Utah State Hyper
• 21:08
  Speaker 1: the Hpeer building doing pull ups on the door frames,
• 21:13
  Speaker 1: and I said, what are you doing that for before?
• 21:15
  Speaker 1: And they said, well, we're rock climbers. And I guarantee
• 21:18
  Speaker 1: these guys are as we say nowadays, these guys were
• 21:22
  Speaker 1: the ogs of rock climbing. There's even a monument over
• 21:27
  Speaker 1: here at one of our canyons. It's the road up
• 21:30
  Speaker 1: to Mount Olympus, about the early rock climbing. It's a nice,
• 21:35
  Speaker 1: nice little plaque about how it became a world thing.
• 21:40
  Speaker 1: I have a number of friends who take rock climbing
• 21:42
  Speaker 1: very seriously, and one of the things they often tell
• 21:45
  Speaker 1: me is that you, let's see if I get this right,
• 21:50
  Speaker 1: if I get it wrong and I apologize, is that
• 21:52
  Speaker 1: you don't climb a rock. You crawl up a rock,
• 21:58
  Speaker 1: and so your arms and your feet and hands have
• 22:03
  Speaker 1: to work together as you go up. And one of
• 22:06
  Speaker 1: the big things with them is what you're doing with
• 22:10
  Speaker 1: your legs is yes, it is a series of single
• 22:13
  Speaker 1: leg movements, but it is in concert with the entire
• 22:18
  Speaker 1: body working. So the best thing I think you can
• 22:21
  Speaker 1: do for rock climbing is climb. And even though I
• 22:25
  Speaker 1: do think the best thing you do for running is running,
• 22:28
  Speaker 1: if you think of my world the weight room as
• 22:32
  Speaker 1: an accessory for what you're doing, I think you're fine,
• 22:36
  Speaker 1: especially with the Zurcher squad in the front squad, because
• 22:39
  Speaker 1: you'll get the mobility of those two exercises. And remember,
• 22:44
  Speaker 1: climbing is a whole body movement, and when you get
• 22:48
  Speaker 1: away from that, I think you miss the most important
• 22:51
  Speaker 1: things about climbing. Let me finish by saying, you know,
• 22:54
  Speaker 1: I almost want to apologize to all the climbers who
• 22:57
  Speaker 1: are hearing my answer, because it's not in my field.
• 23:01
  Speaker 1: But I have friends who have told me these things.
• 23:04
  Speaker 1: Some of those famous climbers in the world have been
• 23:07
  Speaker 1: at my house for dinner. We had a very interesting
• 23:10
  Speaker 1: conversation one night, and they started talking about the number
• 23:14
  Speaker 1: of friends they knew who have died on the mountain sides.
• 23:17
  Speaker 1: And I got to tell you, that was dark, but
• 23:20
  Speaker 1: it was interesting. So I don't know a lot, but
• 23:25
  Speaker 1: I think I can support you on what you're doing. Hey,
• 23:28
  Speaker 1: a fun question, and seriously stick with what you like
• 23:32
  Speaker 1: and just enjoy it what you're doing. Okay, thank you.
• 23:34
  Speaker 1: We have a question from Anthony. I have a question.
• 23:36
  Speaker 1: I hope you can answer. Well. I hope I can too.
• 23:39
  Speaker 1: I am in recovery for a pinch nerve my lower back.
• 23:43
  Speaker 1: For the past two years, I've tried to do kettlebell swings,
• 23:46
  Speaker 1: but I've always reinjured my back, even with assistance of
• 23:49
  Speaker 1: a coach. Are there any exercises or programs I can
• 23:52
  Speaker 1: follow you to build my strength back up. I am
• 23:55
  Speaker 1: thinking of just doing presses and get ups to start
• 23:58
  Speaker 1: and sticking to mostly any suggestions. Well, I don't want
• 24:03
  Speaker 1: to get into any medical advice, but I'm gonna give
• 24:07
  Speaker 1: you a piece of advice that I say it Cutabell certifications.
• 24:10
  Speaker 1: But as I've been going through my career, we do
• 24:14
  Speaker 1: this band assisted hip thrust where you're you're on you're
• 24:19
  Speaker 1: on your back and you have a band coming this way,
• 24:24
  Speaker 1: so you're getting an ab you're you're you're locking out
• 24:29
  Speaker 1: your abs, your your eight pack in this thing. Okay,
• 24:32
  Speaker 1: and then as you do that you do with a
• 24:34
  Speaker 1: glute loop. I use Bred contrasis. With a glute loop,
• 24:38
  Speaker 1: you're pushing knees apart, and then you work your and
• 24:43
  Speaker 1: then of course you do hip trust. And I find
• 24:45
  Speaker 1: that between that ab lockdown and that outward clamshell, it
• 24:51
  Speaker 1: really isolates the glutes and I can get my glutes
• 24:54
  Speaker 1: to blow up and get the work done without any
• 24:58
  Speaker 1: I mean with even no load. You usually I'll use bands. Well,
• 25:03
  Speaker 1: the reason I bring this up is I've never had
• 25:05
  Speaker 1: a person hurt at all get hurt doing these. It
• 25:09
  Speaker 1: takes seconds to learn them. And another way to see
• 25:12
  Speaker 1: it is just go to my I have how I
• 25:15
  Speaker 1: exercise when I travel video here somewhere. I'm in Australia
• 25:21
  Speaker 1: doing my daily trip stuff. I'm doing monster walks, clamshells
• 25:27
  Speaker 1: and hip trust. I'm wondering with your back injury, and
• 25:31
  Speaker 1: I got to tell you a pinch nerve my lower back.
• 25:33
  Speaker 1: I didn't know what that means. But if kettlebell swings
• 25:36
  Speaker 1: are hurting you, I can teach the hip trust variation.
• 25:38
  Speaker 1: I just taught you in twelve seconds. For some people
• 25:42
  Speaker 1: it takes even it CERTs, it takes them the whole
• 25:45
  Speaker 1: three days to figure out how to do a kettlebell swing.
• 25:49
  Speaker 1: In my own case, I had so many people talking
• 25:52
  Speaker 1: to me while I was trying to learn the kettlebell
• 25:54
  Speaker 1: swing that I basically ended up doing like a bizarre
• 25:58
  Speaker 1: variation of the Olympic Left. When Brett Jones finally took
• 26:02
  Speaker 1: me aside and said just do this, I was like,
• 26:05
  Speaker 1: why did somebody say that on the first day? And
• 26:07
  Speaker 1: he goes and of course he's a great guy, and
• 26:10
  Speaker 1: we laughed about it because he said, I was trying
• 26:13
  Speaker 1: to tell you that, but there were people, you know,
• 26:15
  Speaker 1: in my ear the whole time, adding never never coach
• 26:19
  Speaker 1: somebody during a ballistic movement. Okay, so that's my thought
• 26:22
  Speaker 1: for you. I will say this, if you do hip thrust,
• 26:26
  Speaker 1: the press family and get ups, that's a that's a
• 26:30
  Speaker 1: pretty good little program. Now I am concerned about your
• 26:34
  Speaker 1: lower back issue, I would recommend just doing partial movements
• 26:39
  Speaker 1: in the get up for a while. Make sure, like
• 26:42
  Speaker 1: I think that initial start the role press and then
• 26:46
  Speaker 1: you move yourself into the you know, the high set position.
• 26:50
  Speaker 1: You know, break that down the transition into the into
• 26:54
  Speaker 1: the kettle belt, that that kneeling windmill position. Make sure
• 26:59
  Speaker 1: that's solid though. I think the kneeling windmill, since you
• 27:02
  Speaker 1: have your hand, your knee, and your foot and your
• 27:05
  Speaker 1: other foot all on the ground at the same time
• 27:08
  Speaker 1: in the one hand up and away, you know, it's
• 27:11
  Speaker 1: pretty solid. There's a lot of support. But I'm just
• 27:15
  Speaker 1: my mind keeps thinking, I wish I knew that lower
• 27:18
  Speaker 1: back is a tough one. As I'm saying this to you, Anthony,
• 27:21
  Speaker 1: I have a good friend. His name is Meryl. Meryl's
• 27:24
  Speaker 1: ninety two or ninety three, and I got great respect
• 27:27
  Speaker 1: for him. I've mentioned him on the podcast before. Merrill
• 27:31
  Speaker 1: was an eyewitness to the first atomic bomb blast. He
• 27:36
  Speaker 1: was a raising sheep the middle part of Utah and
• 27:40
  Speaker 1: all of a sudden, this flash hit, and you know,
• 27:42
  Speaker 1: a few minutes later, this noise hit. He also flew
• 27:47
  Speaker 1: eighty four fighter missions over in North Vietnam. He's hurt
• 27:50
  Speaker 1: his back recently because he was pruning trees and he
• 27:55
  Speaker 1: spent six hours pruning trees. And my point on this
• 27:59
  Speaker 1: is that at ninety four, Merrill is struggling recovery from
• 28:03
  Speaker 1: a back injury. I don't have your age on this, Anthony,
• 28:06
  Speaker 1: but anyone, any of my listeners, any of my wonderful
• 28:10
  Speaker 1: listeners who've ever hurt their back, they're a lower back. No,
• 28:14
  Speaker 1: it's a real pain. I guess a pain in the back.
• 28:17
  Speaker 1: My mom used to say I was a pain in
• 28:18
  Speaker 1: the neck. I'll that. Well, she didn't actually say pain
• 28:21
  Speaker 1: in the neck, she said something else, but we'll go
• 28:23
  Speaker 1: with it. The one thing about back injuries is there funny.
• 28:29
  Speaker 1: You know. Famously, I hurt my back picking up a typewriter.
• 28:33
  Speaker 1: After all the things I've done in my life, I
• 28:35
  Speaker 1: picked up a typewriter for Joan Dune of Blessed Memory,
• 28:38
  Speaker 1: and my back just spasmed out and it took me
• 28:40
  Speaker 1: a year to recover. Of course, it was right after
• 28:43
  Speaker 1: I got back from the Middle East and I had
• 28:44
  Speaker 1: to Yeah, I had a liver parasite. I lost forty
• 28:47
  Speaker 1: pounds in four months and all that. Maybe I was
• 28:49
  Speaker 1: in just bad shape anyway, but it took the better
• 28:53
  Speaker 1: part of a year for me to recover. And thankfully
• 28:57
  Speaker 1: that's when Utah Summer Games started up and I got
• 29:00
  Speaker 1: called out in the discus and it just made me
• 29:03
  Speaker 1: want to just get back out there, and I did,
• 29:06
  Speaker 1: but it took me a whole year, a whole year
• 29:09
  Speaker 1: of walking rehab, all kinds of abdominal things. You know,
• 29:16
  Speaker 1: you know, practicing, you know, you kind of have to
• 29:18
  Speaker 1: learn to you know, protect it, brace and things like that.
• 29:22
  Speaker 1: Had to learn all that stuff. A lot of it
• 29:24
  Speaker 1: probably wasn't right because we've changed so many things in
• 29:27
  Speaker 1: this area. But if you can do hit thrusts, presses
• 29:32
  Speaker 1: and get ups, it might be a good answer for you.
• 29:35
  Speaker 1: I think I'm not going to give you any other
• 29:39
  Speaker 1: suggestions until you are fully recovered. Okay, thank you, and
• 29:45
  Speaker 1: remember I want you to be fully recovered before you
• 29:48
  Speaker 1: try anything else. Okay, fully and whatever that means to you,
• 29:52
  Speaker 1: because re injuring it back is a nightmare. Okay, thank you,
• 29:56
  Speaker 1: and I hope the best for you. Anthony, and thank
• 29:58
  Speaker 1: you for a question. We have a question from Toru,
• 30:00
  Speaker 1: and Touru says, I hope all as well. It is
• 30:03
  Speaker 1: thanks for asking. I had a numerous I've had numerous
• 30:07
  Speaker 1: discussions online. I know the most productive place for a
• 30:11
  Speaker 1: discussion about the press day goal for the armor building formula.
• 30:15
  Speaker 1: I've always understood that the press portion is to get
• 30:18
  Speaker 1: one hundred reps, no strict timeline or goal in particular,
• 30:24
  Speaker 1: and the author of the program agrees with you. Me
• 30:28
  Speaker 1: being the author of the program, nothing, no particular goal
• 30:32
  Speaker 1: like the armor building complex where you're trying to complete
• 30:34
  Speaker 1: thirty rounds and thirty minutes. Right. However, there's been much
• 30:38
  Speaker 1: disagreement and confusion that the press test needs to be
• 30:41
  Speaker 1: completed in thirty minutes, of which I've never seen anywhere
• 30:45
  Speaker 1: that you point that out as a measure of success
• 30:48
  Speaker 1: for the press. Just the hundred reps and a multitude
• 30:52
  Speaker 1: of rep combinations get there two three, five, ten times
• 30:56
  Speaker 1: five two three five by ten exit. So it just
• 31:01
  Speaker 1: real quick. For those of you are not reading what
• 31:02
  Speaker 1: I'm writing, what he wrote, there is the one option
• 31:06
  Speaker 1: we do a set of two, a set of three,
• 31:07
  Speaker 1: a set of five, a set of ten, five times,
• 31:10
  Speaker 1: or a set of two, a set of three, a
• 31:12
  Speaker 1: set of five times ten rounds. Okay, do I have
• 31:16
  Speaker 1: an armor building formula strength standard? No, I don't. I
• 31:19
  Speaker 1: think doing one hundred presses with a load like the
• 31:23
  Speaker 1: double twenties or double twenty fours, or the singles, or
• 31:27
  Speaker 1: a double thirty two's or the double forty eight's if
• 31:30
  Speaker 1: you wish, there's something magical about doing one hundred reps
• 31:34
  Speaker 1: one time, you know we've done that. I mean, I
• 31:38
  Speaker 1: gotta say I had here at my local Jim the
• 31:41
  Speaker 1: Murray Institute for Lifelong Fitness, the millf as we call it.
• 31:46
  Speaker 1: And people always laugh and I say that I don't
• 31:47
  Speaker 1: understand why. But at the institute here we love pressing
• 31:52
  Speaker 1: press press press, press press. Somebody shows up, new we're
• 31:55
  Speaker 1: going to press. If neighbor walks by, I'm pressing press press, press,
• 32:00
  Speaker 1: press press. I love doing one hundred total reps in
• 32:02
  Speaker 1: the press. I've done it a bunch of different ways.
• 32:06
  Speaker 1: One of my favorite ways is to do is you
• 32:10
  Speaker 1: take a bell. Well, this would be easier explaining this way.
• 32:14
  Speaker 1: You take two bells and you press them. And the
• 32:17
  Speaker 1: first round I get thirteen reps and then I get
• 32:20
  Speaker 1: tired of put the bells down. The next round, I
• 32:23
  Speaker 1: start at number fourteen and get up to maybe maybe.
• 32:26
  Speaker 1: The next I'm more warmed up. I get to thirty Next,
• 32:29
  Speaker 1: so next set, I start at thirty one. But I
• 32:32
  Speaker 1: didn't rest long enough, so I get to thirty seven.
• 32:34
  Speaker 1: Doesn't matter. Next round, I thart. You know, you just
• 32:37
  Speaker 1: you accumulate the reps up to one hundred with no
• 32:40
  Speaker 1: rhyme or reason. That's one of my favorite ways to
• 32:43
  Speaker 1: get to the hundred reps or the sixty or the
• 32:45
  Speaker 1: eighty or the forty, because it's there's my body is
• 32:50
  Speaker 1: telling me when the set is done. And it's also
• 32:53
  Speaker 1: fun because when you get into numbers like you know,
• 32:56
  Speaker 1: the high seventies, the eighties, you know, you start doing
• 32:59
  Speaker 1: the mental math. Okay, if I do a set of
• 33:01
  Speaker 1: five here, then I have to do this, then I
• 33:03
  Speaker 1: have to do that, and it gets done. So the
• 33:06
  Speaker 1: correct answer is this, get the hundred reps at well,
• 33:09
  Speaker 1: hold up the correct answer from me, and I could
• 33:14
  Speaker 1: be wrong. I've been wrong before in my life. It's
• 33:17
  Speaker 1: a very famous story. It was nineteen sixty two. I
• 33:19
  Speaker 1: thought I was wrong about something. It turned out later
• 33:23
  Speaker 1: I was correct, But I still count that. Okay, that's
• 33:27
  Speaker 1: a joke for my brother Gary when I was a kid,
• 33:29
  Speaker 1: and I thought it was hilarious and I still still
• 33:32
  Speaker 1: use it. So, you know, kind of like John Candy
• 33:35
  Speaker 1: and Splash. You know, when something's working for you, you
• 33:37
  Speaker 1: keep doing it. So any way you get there is fine.
• 33:41
  Speaker 1: I think honestly, once you're ready for it, you probably
• 33:47
  Speaker 1: will finish it in thirty minutes because presses go fast,
• 33:53
  Speaker 1: especially if you do that accumulation number, it goes fast.
• 33:57
  Speaker 1: But however, you do, it is fine from me, and
• 34:00
  Speaker 1: I think if you do one hundred presses, you're gonna
• 34:03
  Speaker 1: feel great. You're you know, you're gonna feel great walking outside,
• 34:06
  Speaker 1: you know, walking around the neighborhood with a big pump
• 34:09
  Speaker 1: in your deltoid's and tricops. You know your ad work
• 34:13
  Speaker 1: is there, So thank you. Very good question. Well, we
• 34:16
  Speaker 1: have a question from Doug. I'm in the phase of
• 34:19
  Speaker 1: life where you recommend getting as strong as possible and
• 34:22
  Speaker 1: wanted to know what you thought about adding some easy
• 34:25
  Speaker 1: strength style lifting to the front end of the armor
• 34:29
  Speaker 1: building formula once or twice per week after I completed
• 34:33
  Speaker 1: the program as is, I'm thinking deadlifts, center press Okay.
• 34:38
  Speaker 1: The reason I'm kind of laughing already, Doug, is well,
• 34:40
  Speaker 1: I'll answer, I'll read I asked because I see the
• 34:44
  Speaker 1: armor building format as complimentary to the goal of strength,
• 34:48
  Speaker 1: but not necessarily the primary means of achieve meaning am
• 34:52
  Speaker 1: I wrong headed about this? Well, Doug, the answers can
• 34:56
  Speaker 1: be very very simple. There is a brilliant young author
• 34:59
  Speaker 1: who wrote a book, and in that book he answers
• 35:03
  Speaker 1: this question. Well, what's his name? Oh, his name is
• 35:05
  Speaker 1: Dan John and the book is Armor Building Formula two.
• 35:09
  Speaker 1: In Armor Building Formula two, I discussed this combining easy
• 35:13
  Speaker 1: Strength with the ABF. Now there's gonna be some nuances
• 35:18
  Speaker 1: to it long term. You're gonna have to think it through.
• 35:22
  Speaker 1: If you're going to do the armor building complex as
• 35:25
  Speaker 1: a finisher, you've got to be wise about what press
• 35:29
  Speaker 1: you pull, what press you pull into your program. Yeah,
• 35:36
  Speaker 1: I think it's a great idea if my coach has
• 35:39
  Speaker 1: me doing something else. But if I were to just
• 35:43
  Speaker 1: sit down and go okay, Dan John has to do
• 35:45
  Speaker 1: a Dan John program, it would be ABF mixing with
• 35:50
  Speaker 1: easy Strength. That's right out of armor building too. And
• 35:54
  Speaker 1: you're asking, Doug, you're probably sitting there going, ah, cheapers,
• 35:58
  Speaker 1: where do I find armor building and Formula two? That's
• 36:02
  Speaker 1: a good question. Dog. Go to Dan John University dot
• 36:05
  Speaker 1: COM's last bookstore and it's sitting there waiting for you.
• 36:08
  Speaker 1: So Armor Building Formula one, Armor Building Formula two and
• 36:12
  Speaker 1: Easy Strength omnibook would be a good little package for
• 36:16
  Speaker 1: you to purchase and you'll get you'll get the basics
• 36:20
  Speaker 1: of everything plus some real clarity when it comes in
• 36:23
  Speaker 1: Armor Building Formula two. Thank you. Fun question. Anthony went
• 36:28
  Speaker 1: this the second Anthony today Anthony, thank you for your
• 36:31
  Speaker 1: podcast and feeling my questions. Specifically, you often answer questions
• 36:36
  Speaker 1: about your program Mass Made Simple and encourage people to
• 36:40
  Speaker 1: do the program as written. Yeah, why not try doing
• 36:44
  Speaker 1: a program as written? Good advice for any program. I
• 36:47
  Speaker 1: would love to do that. However, I have a home
• 36:50
  Speaker 1: gym and do all my workouts from the ground up,
• 36:53
  Speaker 1: so to speak. My question is it practical to mimic
• 36:57
  Speaker 1: Mass Made Simple without a squad rack and achieve similar results?
• 37:01
  Speaker 1: As a recreational grappler often daydream about the benefits of
• 37:05
  Speaker 1: adding masks when it comes to grapping opponents who are
• 37:08
  Speaker 1: sometimes fifty pounds larger than I am. Mass Made Simple
• 37:12
  Speaker 1: seems like the right tool to make my daydream a reality. Okay,
• 37:17
  Speaker 1: so what would have to do is front squat And
• 37:20
  Speaker 1: what I would suggest is you didn't give me any
• 37:22
  Speaker 1: information about your weight, but let's just say you're a
• 37:25
  Speaker 1: one hundred and eighty five pound guy, two hundred pound guy. Okay,
• 37:29
  Speaker 1: what I would suggest trying, if you're gonna do it now,
• 37:31
  Speaker 1: you're gonna have to do front squats. I would use
• 37:35
  Speaker 1: the one hundred and thirty and then the book. I'd
• 37:37
  Speaker 1: use the one hundred and thirty five pound numbers. So
• 37:40
  Speaker 1: you're this is me the hard part. You're going to
• 37:43
  Speaker 1: have to clean one thirty five and then your your
• 37:46
  Speaker 1: goal is to front squad for fifty. Now. Hi, I'm
• 37:52
  Speaker 1: Dan John, and I like to think I'm a majorly badass.
• 37:56
  Speaker 1: I like to think that might not be true, but
• 37:58
  Speaker 1: you know, I've done some serious back squat workouts for
• 38:02
  Speaker 1: high reps. But what you're gonna do is try to
• 38:04
  Speaker 1: do high rep front squats. And I think it's a
• 38:07
  Speaker 1: great idea for you. I don't want to do it,
• 38:11
  Speaker 1: but for you, it's a great idea. Now I think
• 38:16
  Speaker 1: I think there's a value to the idea. Are you
• 38:21
  Speaker 1: going to gain mass two days a week doing front squats?
• 38:25
  Speaker 1: Probably so? And is your mobility going to improve? I
• 38:30
  Speaker 1: almost can guarantee it is your ability to deal with
• 38:35
  Speaker 1: the nightmare of high rep stuff here, it's gonna be something.
• 38:39
  Speaker 1: There is another option, and that would be Zurcher squats.
• 38:44
  Speaker 1: You know you want to get down there. You know
• 38:46
  Speaker 1: it used to be called the spider deadlift, but now
• 38:49
  Speaker 1: it's called the Zurcher deadlift. You're gonna have to get
• 38:52
  Speaker 1: your elbows into the you know, you know, the weights
• 38:54
  Speaker 1: in the here, stand up with it. The first rep
• 38:57
  Speaker 1: is gonna be tough, and then squat from there. That
• 39:00
  Speaker 1: might be an easier squat option from the floor except
• 39:04
  Speaker 1: for the spider deadlift, but I think for most people,
• 39:08
  Speaker 1: most of our listeners, the clean followed by the front
• 39:11
  Speaker 1: squat is we have a much better option. Use the
• 39:13
  Speaker 1: one hundred and thirty five pound numbers from the book,
• 39:17
  Speaker 1: So your first workout is going to be you know,
• 39:19
  Speaker 1: you're going to use the barbell and do some high
• 39:22
  Speaker 1: rep squads, so that's not terrible. You can use ninety
• 39:25
  Speaker 1: five a couple of times sixty five, it's not terrible,
• 39:28
  Speaker 1: it's reasonable, but use the one thirty five numbers. And
• 39:32
  Speaker 1: the final thing I want to say is let me
• 39:34
  Speaker 1: know how this goes you. Also, because you don't have
• 39:37
  Speaker 1: a rack, you can't do the benches, so maybe do
• 39:41
  Speaker 1: the military press instead so you can do military and
• 39:44
  Speaker 1: front squats. And it just feels like it's nineteen seventy one,
• 39:49
  Speaker 1: and that's that's what we did in the early seventies.
• 39:54
  Speaker 1: Military presses and front squats and power cleans. Those are
• 39:58
  Speaker 1: the answer to all questions. It's kind of nice to
• 40:00
  Speaker 1: see that some great things in the world are still
• 40:03
  Speaker 1: around sadly not civility, but we're working on it. We'll
• 40:07
  Speaker 1: do better. Thank you, very fun question, and I really
• 40:11
  Speaker 1: want to follow up when you finish the program. And
• 40:14
  Speaker 1: I think all of us, including all of our wonderful listeners,
• 40:18
  Speaker 1: want to see the video of you cleaning one thirty
• 40:22
  Speaker 1: five in front squading it for fifty. It will be
• 40:25
  Speaker 1: fun for us to watch. Thank you. I got a
• 40:28
  Speaker 1: question from John. John is a mere sixty four years old.
• 40:32
  Speaker 1: You said that I love it. You said that guys
• 40:35
  Speaker 1: my age should focus on body composition and bodybuilding workouts.
• 40:39
  Speaker 1: It sounds like you are following your own advice in
• 40:41
  Speaker 1: this right on, bro, Yeah, what do your body building
• 40:47
  Speaker 1: style workouts look like? Exercises, sets and reps? Okay, first thing, John,
• 40:52
  Speaker 1: let's I did a very smart thing. I hired a coach,
• 40:56
  Speaker 1: and my coach tells me what to do. And because
• 40:58
  Speaker 1: of that I have I've had to buy some equipment
• 41:03
  Speaker 1: for my gym. So there's nothing fancy about my program.
• 41:06
  Speaker 1: I did buy two pieces of equipment I can't believe
• 41:09
  Speaker 1: I bought. The first is I bought a leg extension machine.
• 41:12
  Speaker 1: I find high rep leg extensions wonderful for my quads. Obviously,
• 41:18
  Speaker 1: but really good for my general joint health. I also
• 41:22
  Speaker 1: bought an arm curl and tricep extension machine my friend
• 41:27
  Speaker 1: Pierce Kwan down there in Australia. Hi Piers from the
• 41:30
  Speaker 1: Queensland Kettlebell Club. If you're in Queensland, I recommend Piers
• 41:35
  Speaker 1: Kwan and as your coach. He gave me very nicely
• 41:40
  Speaker 1: these little pull up grips. One set is parallel and
• 41:45
  Speaker 1: the other set is at forty five's. So and so
• 41:49
  Speaker 1: I'm doing my chin ups at a forty five degree
• 41:52
  Speaker 1: angle like this, and it's wonderful for my elbows. As
• 41:56
  Speaker 1: our listeners know, us playing an American football game, made
• 42:00
  Speaker 1: a great tackle on the running back, of course, and
• 42:03
  Speaker 1: the two of us added up on my on my
• 42:06
  Speaker 1: left elbow on a field that was basically rock hard,
• 42:09
  Speaker 1: and I broke five pieces of my left elbow off
• 42:12
  Speaker 1: and I never I never left the game, and I
• 42:15
  Speaker 1: never even get it fixed for years later, which is
• 42:19
  Speaker 1: why when you watch me finish my presses, I don't
• 42:22
  Speaker 1: often lock out. I Also, Frank Zaine says, also, that's correct.
• 42:26
  Speaker 1: So hey, Frank says it. I'm right because I couldn't
• 42:29
  Speaker 1: lock out for much of my career because I had
• 42:33
  Speaker 1: five pieces of my elbow that would often one of
• 42:36
  Speaker 1: them would get behind my elbow. I got it fixed.
• 42:39
  Speaker 1: I don't have the chunks anywhere I lost them, which
• 42:42
  Speaker 1: is too bad. It could be fun to show you.
• 42:44
  Speaker 1: So for my elbows, the arm curl machine, I hold
• 42:49
  Speaker 1: it like this. It makes my elbows feel better. For
• 42:51
  Speaker 1: the triceps, I hold it like this, makes my elbows
• 42:54
  Speaker 1: feel better. And I do my chins like this. So
• 42:57
  Speaker 1: that's why I have the machine. That's why I want
• 42:59
  Speaker 1: to are and talk about equipment first. Now, the workouts
• 43:03
  Speaker 1: are pretty simple. Monday, I do incline bench press. I'm
• 43:08
  Speaker 1: trying to get myself back into some good numbers there.
• 43:12
  Speaker 1: I'm proud to say now I'm stronger than I was
• 43:15
  Speaker 1: in the incline that I was in high school and
• 43:18
  Speaker 1: weighing one hundred and sixty pounds. But one of my
• 43:21
  Speaker 1: goals is, you know, I've done it a couple of times,
• 43:24
  Speaker 1: but to keep coming back to that body weight times
• 43:28
  Speaker 1: five okay. And then I follow that up with two
• 43:32
  Speaker 1: other exercises on Monday. One is the machine curl. I'm
• 43:39
  Speaker 1: gonna say I use seventy pounds on it, but anyone
• 43:41
  Speaker 1: who ever used the machine knows that machines are funny.
• 43:45
  Speaker 1: When I get the seventy pounds to hear, I am
• 43:48
  Speaker 1: fighting not only Not only am I fighting seventy pounds,
• 43:52
  Speaker 1: I'm also fighting gravity by the way the machine is designed.
• 43:56
  Speaker 1: I do four sets with that because my coach says so,
• 43:59
  Speaker 1: I never do fource personally. And then the last exercise
• 44:03
  Speaker 1: I do on Mondays is I lay back down on
• 44:06
  Speaker 1: the incline. I'm chest down on the incline and I
• 44:10
  Speaker 1: do reverse flies. And I got to tell you, gentle listeners,
• 44:14
  Speaker 1: incline reverse incline rear deltoid flies. I call them rear
• 44:20
  Speaker 1: delt flies in my notebook. I do four sets. It's
• 44:24
  Speaker 1: not a lot of weight. I do my first set
• 44:27
  Speaker 1: with maybe fifteen pounds twenty twenty five. You know. I
• 44:32
  Speaker 1: try to go until I don't make a nice clean
• 44:35
  Speaker 1: rep and then I stop. Clean up, boom. Take about
• 44:39
  Speaker 1: a three to four thousand step walk by this time
• 44:42
  Speaker 1: on most days, probably at most days, five or six
• 44:46
  Speaker 1: thousand steps. When I get back home, and that's when
• 44:49
  Speaker 1: I break my fast with the two eggs, the cottage cheese,
• 44:53
  Speaker 1: the protein and berry shake and a piece of fruit.
• 44:58
  Speaker 1: And when I I can assert it to Kimchi. And
• 45:02
  Speaker 1: of course I've already been knocking down about twenty pots
• 45:05
  Speaker 1: of coffee Tuesdays. And as I'm speaking today, today is
• 45:09
  Speaker 1: a Tuesday. Today I got in sixteen thousand steps. So
• 45:13
  Speaker 1: Tuesday is my major walk day. Nothing magical about why
• 45:17
  Speaker 1: I picked Tuesday. So Tuesday's also day I mowed the
• 45:20
  Speaker 1: lawn free steps. Tuesday is the day I try to
• 45:26
  Speaker 1: park as far away as I can if I have
• 45:28
  Speaker 1: to go to the store or something, or very often
• 45:31
  Speaker 1: as I often do now, I just walk to the
• 45:33
  Speaker 1: store on Tuesdays, you know, get the walks In Wednesday,
• 45:38
  Speaker 1: I walk first thing. Obviously Wednesday. I've added something. I
• 45:42
  Speaker 1: got this out of Rusty Morris book on aging, and
• 45:46
  Speaker 1: I think it's brilliant. He had a mentor by the
• 45:49
  Speaker 1: name of John, and John's idea was at least once
• 45:53
  Speaker 1: a year, squat your body weight for five u months.
• 45:55
  Speaker 1: I keep talking about this body weight thing. You know
• 45:58
  Speaker 1: what my hate, you know, And I'm sneaking right up
• 45:59
  Speaker 1: on sixty nine. You know, you know there is no
• 46:03
  Speaker 1: study of how strong a sixty nine year old male
• 46:06
  Speaker 1: in America should be. I mean, the cohort of us
• 46:10
  Speaker 1: who are my age who are Olympic lifting is what
• 46:12
  Speaker 1: four three? The number of people my age who lift
• 46:15
  Speaker 1: weights is I mean, I mean, I'm sure I'll get
• 46:18
  Speaker 1: you know, I left weights and I'm seventy three. I
• 46:20
  Speaker 1: always get those in the comments, but there's just not
• 46:23
  Speaker 1: that very many. So I just thought that was a
• 46:25
  Speaker 1: good piece of advice. So my Wednesday workout start off
• 46:29
  Speaker 1: with me. I do a couple sets of front squats
• 46:32
  Speaker 1: to warm up because my goal is to front squat
• 46:34
  Speaker 1: my body weight for five and then once I'm warmed
• 46:38
  Speaker 1: up on that, I do a little circuit. I do
• 46:41
  Speaker 1: front squats, fives leg extensions, twenty five to thirty reps,
• 46:47
  Speaker 1: Romanian deadlifts for set to eight to twelve, and I
• 46:50
  Speaker 1: know all I'm trying to do on those is really
• 46:53
  Speaker 1: push my butt back and stretch my handies. Then I
• 46:56
  Speaker 1: do hanging leg raises, trying to bring my knees up,
• 47:00
  Speaker 1: hanging bent knee leg raises, bringing my knees up as
• 47:03
  Speaker 1: high as I can if on some days I do
• 47:06
  Speaker 1: that variation where you bring your knees to the left,
• 47:09
  Speaker 1: then you swing down bring the knees the right, and
• 47:12
  Speaker 1: then I and then I walk out there right literally
• 47:15
  Speaker 1: right there, and I do. Sometimes I will do like
• 47:21
  Speaker 1: a bouncy high knee thing where I'm slapping my left
• 47:24
  Speaker 1: hand on my right knee and my right hand on
• 47:27
  Speaker 1: my left knee, and then I backpedal just that's it,
• 47:31
  Speaker 1: so down that bouncy crosscrawl and then backs back pedaling
• 47:39
  Speaker 1: and then another round of front squat for five legasntion
• 47:42
  Speaker 1: twenty five thirty until I just go for the burn
• 47:45
  Speaker 1: RDL times eight to twelve again, kind of go for
• 47:48
  Speaker 1: the burn hanging bentnee leg raises and that actually gets
• 47:53
  Speaker 1: held back by the grip and the movement. I do
• 47:56
  Speaker 1: them until I'm like, yeah, it's good, and then I
• 47:59
  Speaker 1: try to get five rounds of that total again. Off
• 48:02
  Speaker 1: to the walk, which is the big one. Thursdays, I
• 48:05
  Speaker 1: do the Tonic workout. That's that one hour of original
• 48:08
  Speaker 1: strength plus some specific flexibility moves for the wrists and
• 48:13
  Speaker 1: the feet. I think that fingers and toe flexibility is
• 48:18
  Speaker 1: something I think a lot of people in our age
• 48:20
  Speaker 1: group John ignore so finger flexibility risk flexibility, and then
• 48:27
  Speaker 1: of course we go this way with our risk flexibility,
• 48:30
  Speaker 1: and we also go this way and this way with
• 48:33
  Speaker 1: our risk flexibility and with our toes the toes are
• 48:37
  Speaker 1: a little different, but we try to do the child's
• 48:40
  Speaker 1: pose and then the toe breaker pose, and we do
• 48:44
  Speaker 1: several rounds of that, trying to open up the toe.
• 48:48
  Speaker 1: If you open up your toes, it seems to open
• 48:50
  Speaker 1: up your feet. If you open up your feet, it
• 48:52
  Speaker 1: seems to open up your angles. And it carries on upwards. Friday,
• 48:57
  Speaker 1: Mike and I do presses. I'm all over the place
• 49:02
  Speaker 1: on those military presses. You know, little Danny John's in
• 49:07
  Speaker 1: the back saying you should be pressing, you know, three
• 49:09
  Speaker 1: hundred pounds. Today's Danny John is like, you know, let's
• 49:12
  Speaker 1: get to one forty five and get a couple of
• 49:14
  Speaker 1: reps there. You know, My goal now on the press
• 49:19
  Speaker 1: is just to slowly nudge my military press up over time.
• 49:24
  Speaker 1: Some days I do sets eight and thirteen. Some days
• 49:28
  Speaker 1: I do it. You know, you do the heavy hard set,
• 49:31
  Speaker 1: try to get a set of six and you back off,
• 49:33
  Speaker 1: and we used to call those burnouts. You know, you
• 49:36
  Speaker 1: do two lighter sets, higher reps. The goal on the
• 49:41
  Speaker 1: military press is for me to nudge up one additional
• 49:44
  Speaker 1: rep as best I can, and then after that I
• 49:47
  Speaker 1: do chin ups and I do alternating now week to week.
• 49:51
  Speaker 1: One week, all my chin ups are done with load.
• 49:55
  Speaker 1: Last week I did six chin ups with it twenty
• 50:00
  Speaker 1: four kilo kettlebellt dangling below me. The next set was
• 50:04
  Speaker 1: with the twenty I thought, yeah, i'll get eight reps
• 50:07
  Speaker 1: easy with this. I got six and then I dropped
• 50:10
  Speaker 1: to the twelve because I wanted to get more than six,
• 50:12
  Speaker 1: and I got six because I don't have I don't
• 50:16
  Speaker 1: have much of a ceiling with chinups. Last week I
• 50:20
  Speaker 1: really enjoyed the workout. I went to the gym, and
• 50:24
  Speaker 1: I always on the body weight day, I always do
• 50:26
  Speaker 1: a set of five just to make sure everything's going well.
• 50:29
  Speaker 1: But last Friday I did nineteen chinups, breaking my lifetime
• 50:32
  Speaker 1: best and I was pretty happy with them. So press Friday,
• 50:35
  Speaker 1: Press chin up, and then I do four sets of
• 50:38
  Speaker 1: trice of extensions. Remember on Monday I did the curls
• 50:41
  Speaker 1: and then also on Friday, I do those that incline
• 50:46
  Speaker 1: reverse deltoid, incline reverse deltoid fly another four sets. And
• 50:51
  Speaker 1: the reason I was doing this on the t REX
• 50:55
  Speaker 1: doing the t Y and I, but I was noticing
• 50:59
  Speaker 1: that I wasn't always finishing the TY and I in
• 51:04
  Speaker 1: the area that I need love you know through the
• 51:07
  Speaker 1: discus for forty one years and John this, I'd like
• 51:10
  Speaker 1: this question. So I do have some issues. In college,
• 51:14
  Speaker 1: I had a karate guy popped this rib back in
• 51:17
  Speaker 1: place and I didn't even know it was out of place,
• 51:20
  Speaker 1: and it was just as great. And my chiropractors and
• 51:24
  Speaker 1: anybody I can ever get pop me. That's the one
• 51:27
  Speaker 1: I always try to get. But I've noticed lately it's
• 51:31
  Speaker 1: been staying. So there is something magical for me about
• 51:36
  Speaker 1: getting a load in here right there, that last so
• 51:40
  Speaker 1: I'm bringing my shoulder blades together and then that last
• 51:45
  Speaker 1: few tiny little millimeters centimeters that helps me a ton again.
• 51:52
  Speaker 1: After that, ten thousand steps at least, and then on
• 51:56
  Speaker 1: Saturday steps and on Sunday this time of year, we
• 52:02
  Speaker 1: walk over the farmer Market. We say hello to Sonya
• 52:05
  Speaker 1: over at. She's that Chris cross Crunch, say hi to
• 52:09
  Speaker 1: Pablo over at. He sells these little kotchkes they're called,
• 52:15
  Speaker 1: I think. And then I go over and see Chris
• 52:17
  Speaker 1: who he's my beehive guy. And then I go buy
• 52:22
  Speaker 1: a couple of random things. This last week Kimchi walk back.
• 52:27
  Speaker 1: Sometimes very often on Saturdays, we'll walk over. It's a
• 52:30
  Speaker 1: place called Red Rock and Fashion place. I'll order a
• 52:33
  Speaker 1: light meal of steak, mashed potatoes, coleslaw, and the seasonal vegetables.
• 52:40
  Speaker 1: But every day at least ten thousand steps, with Tuesday
• 52:44
  Speaker 1: being the day I try to get up a little
• 52:46
  Speaker 1: bit higher. Ideally, every day we'd be sixteen thousand steps.
• 52:50
  Speaker 1: Ideally I'd be a lot better looking and a lot richer.
• 52:54
  Speaker 1: So there you go. I don't know if I can
• 52:55
  Speaker 1: explain it any better. If you ever get a chance
• 52:58
  Speaker 1: to look at my journal, I always print out and
• 53:03
  Speaker 1: my workouts in there, and it's on the inside back cover.
• 53:10
  Speaker 1: I try. I try to make my journal very real.
• 53:12
  Speaker 1: I stick with that workout. I think I have a
• 53:16
  Speaker 1: few more weeks in a In a few weeks, I
• 53:19
  Speaker 1: will be probably doubling some of the reps, adding a
• 53:23
  Speaker 1: few more exercises as I prepare. You know what, restymore
• 53:27
  Speaker 1: calls that shrink wrap phase. I might be doing that,
• 53:31
  Speaker 1: you know, you know up my creative and a few
• 53:33
  Speaker 1: other things. My only issue with that, and I enjoy it.
• 53:37
  Speaker 1: I like it for about two or three weeks. This
• 53:39
  Speaker 1: is an addition, so extra creatin, extra protein, extra sets
• 53:44
  Speaker 1: and reps, and you just try to see if you
• 53:46
  Speaker 1: can just kind of force yourself over two week three
• 53:49
  Speaker 1: week period to see if you can gain a few in,
• 53:53
  Speaker 1: you know, some centimeters on your measure weekly measurements. Downside
• 53:56
  Speaker 1: is my body weight goes up. So I'm in that
• 53:59
  Speaker 1: time of life where I'm going back and forth. You know, yeah,
• 54:03
  Speaker 1: I look better, feel you know, I feel good at
• 54:05
  Speaker 1: this size. But well that keep me around for Daisy
• 54:08
  Speaker 1: and Ellowen's birthdays and weddings. So there you go. Gosh,
• 54:12
  Speaker 1: I hope that helped. I was as honest as I
• 54:15
  Speaker 1: could be about my training. If I get a phone
• 54:17
  Speaker 1: call from my weightlifting coach we got to meet in
• 54:21
  Speaker 1: eight weeks, I will change that up. I was joking
• 54:24
  Speaker 1: today or walk with TJ and Mike Brown. I said, yeah,
• 54:28
  Speaker 1: back in the day, I used to believe in you know, heavy, heavy, heavy, heavy,
• 54:31
  Speaker 1: then you move over to heavy, meeting light, then you
• 54:35
  Speaker 1: move over to heavy light light. And I'm in that
• 54:38
  Speaker 1: phase of my career as an Olympic lifter where it's
• 54:40
  Speaker 1: light light light light light light light light light, light,
• 54:43
  Speaker 1: light light, go to a meet and go heavy. Yeah,
• 54:46
  Speaker 1: that was fun. Thanks for letting me answer that question, John,
• 54:49
  Speaker 1: really appreciate it. Thank you. This question is from Clint,
• 54:51
  Speaker 1: and it's a long question. I'm a twenty seven year
• 54:54
  Speaker 1: old male around one hundred and thirty five to one
• 54:56
  Speaker 1: hundred and forty pounds building a homestead with my wife.
• 55:00
  Speaker 1: I always been a lean, skinny guy who would eat
• 55:02
  Speaker 1: everything in sight and struggle to gain weight. Well, that
• 55:05
  Speaker 1: is a type. My daily life is very physical. I'm
• 55:10
  Speaker 1: essentially the tractor. Depending on the season. Summertime, I'm doing
• 55:14
  Speaker 1: things like shoveling, broad forking, ho mattic, pushing wheelbarrows, hauling composts,
• 55:22
  Speaker 1: or in winter more lifting, carrying tree work and building projects.
• 55:25
  Speaker 1: As a great off season program for a thrower, By
• 55:28
  Speaker 1: the way, spring and summer high volume endurance work in
• 55:31
  Speaker 1: the heat, winter is more strength focus on heavy lifting
• 55:35
  Speaker 1: and carries. I found that I make my best progress
• 55:38
  Speaker 1: using a grease to groove approach, doing workout snacks throughout
• 55:42
  Speaker 1: the day A great phrase. Typically I am to do
• 55:45
  Speaker 1: a minimum of squat, push, pull, hinge carry and some
• 55:48
  Speaker 1: core work. I have a full home gym, barbells, cattlebell sandbags,
• 55:52
  Speaker 1: weighted vest, rack, cables, etc. And want to actually use
• 55:56
  Speaker 1: it while supporting my workload, not interfering with it. My
• 56:00
  Speaker 1: goals are build as much muscle as possible. I'm naturally light,
• 56:04
  Speaker 1: develop real world farm strength. You're already doing that. Don't
• 56:08
  Speaker 1: add more. Stay durable and avoid burnout drain heavy work seasons.
• 56:12
  Speaker 1: My question is, how would you structure training or set
• 56:15
  Speaker 1: guard reels for someone the highly physical seasonal lifestyle like this.
• 56:20
  Speaker 1: Would you stick with a grease the groove of approach
• 56:23
  Speaker 1: or shift to more structured sessions depending on the season. Yeah,
• 56:27
  Speaker 1: that is I mean, Clint, the first thing I'd do
• 56:30
  Speaker 1: is hire a whole bunch of people for the work
• 56:32
  Speaker 1: for me. But that doesn't seem like it's possible. But
• 56:37
  Speaker 1: you know, I'm going to suggest if you want to
• 56:41
  Speaker 1: do a program, I would go back to some minimal program.
• 56:45
  Speaker 1: If you get a chance to look into my work,
• 56:47
  Speaker 1: I'm sure you can find Just type in the word
• 56:49
  Speaker 1: transformation program and we can even find variations for you.
• 56:53
  Speaker 1: But I'm just thinking, maybe you should just lift three
• 56:57
  Speaker 1: days a week, three sets to eight with a real
• 56:59
  Speaker 1: one minute rest and only two exercises. Now, when I
• 57:03
  Speaker 1: use this program, it's Monday, is military press and power
• 57:08
  Speaker 1: curl three sets to eight absolute one minute rest. Workout
• 57:12
  Speaker 1: takes about seven to eight minutes. It was based on
• 57:16
  Speaker 1: some growth hormone and testosterone studies in the eighties and nineties,
• 57:21
  Speaker 1: and I decided to run with it. It turned out
• 57:23
  Speaker 1: to be really helpful. Okay, Wednesday is week one front
• 57:28
  Speaker 1: squat followed by overhead squat, both three sets to eight.
• 57:31
  Speaker 1: Week two overhead squad followed by front squad, and you're
• 57:35
  Speaker 1: focusing on warming up with the first exercise and going
• 57:38
  Speaker 1: for it in the second. And on Fridays we did
• 57:41
  Speaker 1: whip snatches, which is really high hanging snatches and clean
• 57:46
  Speaker 1: grip snatches, and that was it. And again we flipped
• 57:49
  Speaker 1: the exercises every week. But I was thinking, maybe you
• 57:52
  Speaker 1: could find just the six exercises that you can do
• 57:58
  Speaker 1: two of them in a once a week. You'll notice
• 58:02
  Speaker 1: one thing about the Transformation program. The power curls a
• 58:06
  Speaker 1: whole body excess. A military press's a whole body exercise
• 58:09
  Speaker 1: when done correctly, find six exercises that you like, and
• 58:14
  Speaker 1: maybe just do something as simple as three sets eight. Now,
• 58:18
  Speaker 1: my first idea, this is only a program that works
• 58:20
  Speaker 1: from two to six weeks. After six weeks, you're not
• 58:23
  Speaker 1: going to get much out of it. In the first
• 58:26
  Speaker 1: two weeks, you're kind of just figuring out the loads.
• 58:28
  Speaker 1: Remember I keep saying an absolute one minute rest, and
• 58:31
  Speaker 1: you can't play with that number. Okay. The reason is
• 58:33
  Speaker 1: is because that third set is the one that dictates
• 58:38
  Speaker 1: the load and you maybe can you know, do some magical,
• 58:42
  Speaker 1: super duper world class thing for the first first set,
• 58:47
  Speaker 1: but the second set because of the one minute rest
• 58:49
  Speaker 1: is no good and the third set is horrific. You
• 58:52
  Speaker 1: judge it on the third set. Okay, I really do
• 58:55
  Speaker 1: enjoy this question. By the way, you know, maybe you
• 58:59
  Speaker 1: can find yourself well a push. You can find yourself
• 59:02
  Speaker 1: in that push, pull, Hinge, squat, loaded carry family. Six
• 59:06
  Speaker 1: movements that you like, six movements that you think are wonderful.
• 59:09
  Speaker 1: And by the way, I don't think you need loaded
• 59:11
  Speaker 1: carries you work on a farm. The reason we added
• 59:14
  Speaker 1: loaded carries is to pretending we were working on a farm.
• 59:17
  Speaker 1: So a push, you know, and there's plenty of options there. Pulls,
• 59:21
  Speaker 1: the squat family, you know, it could be for you, front, squat,
• 59:24
  Speaker 1: back squad, whatever you think works, and the Hinge family
• 59:29
  Speaker 1: find finances. I think it works. But keep it simple,
• 59:33
  Speaker 1: keep it logical, keep it bare bones. You're trying to build.
• 59:38
  Speaker 1: You're trying to build, and I think I read this correctly,
• 59:42
  Speaker 1: build muscle, but your naturally lights you're fighting maybe your
• 59:47
  Speaker 1: own DNA, but you're also fighting your work schedule. So
• 59:50
  Speaker 1: my thought is, if you can get yourself to get
• 59:53
  Speaker 1: these quick hit you know that not high intensing hit
• 59:57
  Speaker 1: as in boom workouts, that aren't going to take long. Honestly,
• 1:00:03
  Speaker 1: the transformation program, we're doing it in the in the
• 1:00:06
  Speaker 1: mid nineties. I mean we were we were out plus
• 1:00:11
  Speaker 1: an AB exercise. We were done in ten minutes, so
• 1:00:14
  Speaker 1: that was our that became our warm up for our throwers.
• 1:00:18
  Speaker 1: Ten minutes isn't very much, man, And but the progress
• 1:00:22
  Speaker 1: that those kids made I was just I was just
• 1:00:24
  Speaker 1: so impressed by it was wonderful. So that's my idea,
• 1:00:28
  Speaker 1: and I'm willing to be wrong, but I think it's
• 1:00:31
  Speaker 1: it's it's something you can you can you can do
• 1:00:34
  Speaker 1: and live with. Hats off to you Clint for you know,
• 1:00:37
  Speaker 1: home steadying and all that. But you know, I mean
• 1:00:42
  Speaker 1: I know the story at George. I know George Washington
• 1:00:45
  Speaker 1: pretty well, and I know Ben Franklin pretty well and
• 1:00:48
  Speaker 1: nowhere and I could ever read of their weight workouts,
• 1:00:53
  Speaker 1: you know, having a having a full time home like
• 1:00:56
  Speaker 1: Mount Vernon, is a lot of work. I just and
• 1:01:00
  Speaker 1: they had people, you know, and slave people do the
• 1:01:03
  Speaker 1: work for him. So my first thought is, you know,
• 1:01:07
  Speaker 1: building a farm is a lot of work, and trying
• 1:01:10
  Speaker 1: to build muscle on top of it is going to
• 1:01:12
  Speaker 1: be It's going to be nuanced the program, and I
• 1:01:16
  Speaker 1: hope that helps. It's my idea. I'm sticking with it
• 1:01:20
  Speaker 1: and let me know how it goes. Okay, thank you
• 1:01:23
  Speaker 1: and good luck with this. That was for those of
• 1:01:26
  Speaker 1: you sitting around complaining about mowing the lawn. I hope
• 1:01:29
  Speaker 1: you paid attention to what I just read off there. Okay,
• 1:01:34
  Speaker 1: thank you so much, Clint really appreciate it. Well, there
• 1:01:37
  Speaker 1: you go. There's our questions for this week. Remember if
• 1:01:39
  Speaker 1: you have a question, send it to us at podcast
• 1:01:43
  Speaker 1: at dan john University dot com. I do my best
• 1:01:48
  Speaker 1: to answer each and every question. And until next week,
• 1:01:51
  Speaker 1: let's all keep on lifting and learning. Thank you,