Latest / The Dan John Podcast / EP 362 - Goblet Squat, Progressing After 50, Kettlebell vs. Barbell ABC, Building Muscle & More

Transcript

EP 362 - Goblet Squat, Progressing After 50, Kettlebell vs. Barbell ABC, Building Muscle & More · The Dan John Podcast

• 0:12
  Speaker 1: Hello, and welcome back everybody to the Dan John University
• 0:16
  Speaker 1: dot com podcast. I'm Dan John and this is episode
• 0:19
  Speaker 1: three hundred and sixty two. You know, each and every
• 0:21
  Speaker 1: week I sit down here and answer your questions. As always,
• 0:25
  Speaker 1: if you have a question, please send them to our
• 0:28
  Speaker 1: podcast at this address podcast at Dan john University dot com.
• 0:33
  Speaker 1: We start off with a fun question. Marco says this.
• 0:36
  Speaker 1: He goes, Dan, can you be more specific about the
• 0:39
  Speaker 1: goblet squad heartbeats exercise? Before I even answer the question,
• 0:45
  Speaker 1: I got to tell you, Marco and all your other listeners,
• 0:47
  Speaker 1: one of the reasons you come up with kind of
• 0:49
  Speaker 1: selling names when you're coaching is that you have to
• 0:53
  Speaker 1: compact a lot of information into very small space. A
• 0:58
  Speaker 1: buddy of mine he coaches American football, and he has
• 1:01
  Speaker 1: a play called Rabbit. Okay, Rabbit's an entire play and
• 1:06
  Speaker 1: the R stands for right. The formation is a right formation,
• 1:10
  Speaker 1: and the BB is a style of the two inner
• 1:15
  Speaker 1: inner white well slotbacks, but and a formation they run.
• 1:20
  Speaker 1: And because it's rabbits rabbits, the play goes on too
• 1:25
  Speaker 1: one word, a ton of information allowing eleven people to
• 1:28
  Speaker 1: line up and do something at the same time. If
• 1:31
  Speaker 1: I say today, we're we do the sparrowhawk or the Sparhawk.
• 1:35
  Speaker 1: All my athletes know the workout. If I say we're
• 1:37
  Speaker 1: doing the snatch complex, everybody knows what we're talking about,
• 1:41
  Speaker 1: the problem is, none of you know what the hell
• 1:43
  Speaker 1: I'm talking about. So when I talk about the goblet
• 1:46
  Speaker 1: squad heartbeat, I smiled because I thought it is so
• 1:49
  Speaker 1: simple and obvious. But let's go through the question. Namely,
• 1:52
  Speaker 1: last year I received the book The Hard Style kettlebellt Challenge,
• 1:56
  Speaker 1: and you can find that book in Amazons by me
• 2:00
  Speaker 1: as a gift from my cousin, and I use the
• 2:02
  Speaker 1: exercise in the warm up. My standard warm up before
• 2:05
  Speaker 1: every workout is usually with sixteen kilo kettlebells, ten halos,
• 2:09
  Speaker 1: ten to fifteen goblet squat curls. I like this ten
• 2:13
  Speaker 1: to fifteen heartbeats and I immediately feel cramps around the waist.
• 2:17
  Speaker 1: And while I'm in the deep squad, I spend some
• 2:19
  Speaker 1: time moving the center of gravity from leg to leg.
• 2:22
  Speaker 1: It's much easier to show than explain it exactly. At
• 2:26
  Speaker 1: the end, I add rocking. If I have time, I
• 2:29
  Speaker 1: do Stu McGill's Big Three. This is an excellent little
• 2:32
  Speaker 1: warm up and finisher. I usually watch Oh sorry, I
• 2:37
  Speaker 1: know it sounds like a lot, but altogether it takes
• 2:39
  Speaker 1: a maximum ten minutes, which is just great. I usually
• 2:42
  Speaker 1: watch a podcast in the Pat Flynn Show. I don't
• 2:45
  Speaker 1: know if I mentioned it, but in Croatia I work
• 2:48
  Speaker 1: in the most severe prison as a police officer. God
• 2:51
  Speaker 1: bless you. A week ago I finished the armor building
• 2:54
  Speaker 1: formula with two by twenty kettlebells, and the other day
• 2:57
  Speaker 1: a prisoner accidentally bumped into me, stopped and said to me, boss,
• 3:01
  Speaker 1: you're like a rock. So there is something in Dan
• 3:04
  Speaker 1: John's training that's great. So, folks, I got to tell
• 3:09
  Speaker 1: you from now one where these marcos warm up. I
• 3:12
  Speaker 1: love it. Ten halos, ten to fifteen, gobblit, squak curls,
• 3:16
  Speaker 1: some heart beats, the Stu McGill Big three, rolling around
• 3:22
  Speaker 1: on the ground. I love it. So in my language,
• 3:26
  Speaker 1: the word heartbeat means simply this, folks, And it's embarrassing
• 3:30
  Speaker 1: because it's so simple. You hold the kettlebell by the horns.
• 3:33
  Speaker 1: I'm sure you can do this with a dumb bell.
• 3:35
  Speaker 1: I'm sure you could do this with a plate. But
• 3:37
  Speaker 1: I hold the kettle belt by the horns and all
• 3:40
  Speaker 1: I'm gonna do is I have it here on my
• 3:42
  Speaker 1: chest and in it works. You'll learn it best in
• 3:45
  Speaker 1: the bottom position of the Goblin squad. But what I'm
• 3:48
  Speaker 1: gonna do is a snappy We used to call it
• 3:50
  Speaker 1: the kneader press, but Bill nder great shot six nineteen
• 3:54
  Speaker 1: sixty unkle gym. You take your arms and you shoot
• 3:57
  Speaker 1: your hands out. Boom boom, heartbeats that it's a heartbeat
• 4:01
  Speaker 1: boom boom. Now if you go slow, the problem is
• 4:05
  Speaker 1: this the weight. It's going to pull you right onto
• 4:07
  Speaker 1: your nose. And I've broken my nose enough times to
• 4:09
  Speaker 1: tell you don't do it. So it's boom boom, boom boom.
• 4:13
  Speaker 1: But what happens is when the weight gets out here,
• 4:17
  Speaker 1: your ab wall, which is nothing but fast twitched muscle fiber,
• 4:21
  Speaker 1: works like fast twitched muscle fiber to counter the weight. Boom,
• 4:27
  Speaker 1: you snap into position Weirdly. The goblet squat heartbeat is
• 4:33
  Speaker 1: one of the best ab exercises I know. And if
• 4:36
  Speaker 1: you end up being a prison guard and one of
• 4:38
  Speaker 1: the toughest prisons in the world, it allows you and
• 4:43
  Speaker 1: it allows you a little bit more safety. Marco, that
• 4:46
  Speaker 1: was a fun question, a great question, and if that's
• 4:49
  Speaker 1: still not very clear, let me know. I gotta tell you,
• 5:00
  Speaker 1: I kind of almost It makes me happy to have
• 5:03
  Speaker 1: these memories. But when we first came up with a
• 5:06
  Speaker 1: goba squat heartbeat, we were training a bunch of high
• 5:09
  Speaker 1: school kids, and especially the high school female athletes. They
• 5:14
  Speaker 1: always want ab work, and I have this great memory
• 5:18
  Speaker 1: of having them do a fairly long set of heartbeats
• 5:22
  Speaker 1: and then watching when you bring the bell in you
• 5:25
  Speaker 1: curl it to the ground and stand up, and watching
• 5:28
  Speaker 1: very good athletes try to uncramp they're ab walls and
• 5:34
  Speaker 1: look around and go, oh, that is so much better
• 5:37
  Speaker 1: than you know, crunches or some other nonsense. The gobble
• 5:40
  Speaker 1: squat heartbeat, And thank you and Marco, good luck with
• 5:44
  Speaker 1: you and your career. We have a question from Gareth. Now,
• 5:48
  Speaker 1: if my daughter Lindsay would have been born a boy,
• 5:52
  Speaker 1: her name would have been Gareth, So great name. I
• 5:56
  Speaker 1: am fifty four years old and just discovered kettlebells a
• 5:58
  Speaker 1: few years ago. I pretty much taught myself by watching
• 6:02
  Speaker 1: YouTube videos of several different experts, and just discovered you
• 6:06
  Speaker 1: and your podcast a couple of months ago. I have
• 6:09
  Speaker 1: put together a handful of different workouts that I rotate
• 6:11
  Speaker 1: through and I work out three days a week. I'm
• 6:14
  Speaker 1: currently using a fifty pardon me, a fifty pound and
• 6:18
  Speaker 1: a sixty pound kettlebell. I'm sure that if I had
• 6:21
  Speaker 1: a real coach, they would tell me my workouts are inefficient.
• 6:25
  Speaker 1: But I enjoy them and I do really feel good. Hey, folks,
• 6:30
  Speaker 1: if you come up with your own program and you
• 6:32
  Speaker 1: like it, you look good, you feel good, don't let
• 6:36
  Speaker 1: me ruin your day or somebody else. I feel strong.
• 6:39
  Speaker 1: I've lost about forty pounds. That's very good. And I've
• 6:43
  Speaker 1: definitely noticed what the heck effect. Interesting how I guess
• 6:49
  Speaker 1: online now The job, Gareth is that if I say
• 6:53
  Speaker 1: I believe in what the Heck effect, the whole bunch
• 6:55
  Speaker 1: of people have to say it's not true. There's this
• 6:58
  Speaker 1: new style of absolute contrarism that's really difficult to be
• 7:03
  Speaker 1: in community. The sky is blue, no, it's misty blue.
• 7:07
  Speaker 1: You will My question is this? How important is it
• 7:10
  Speaker 1: to continue progressing? That's good. I see many videos with
• 7:15
  Speaker 1: advice on how to sabotage, how not to sabotage your gains,
• 7:20
  Speaker 1: or how to break through the plateau you're on at
• 7:23
  Speaker 1: fifty four years old. Is Okay, for me to not
• 7:25
  Speaker 1: progress past sixty pounds, do I need to press more
• 7:30
  Speaker 1: than that above my head? I don't usually need to
• 7:33
  Speaker 1: lift or carry anything more than that. At the same time,
• 7:36
  Speaker 1: I do want to be fit and healthy for as
• 7:40
  Speaker 1: long as long as I get older. I would really
• 7:42
  Speaker 1: appreciate your thoughts and advice. Thanks a lot. Well, I
• 7:47
  Speaker 1: got to tell you this is a really fun question. Now. Okay,
• 7:52
  Speaker 1: So Tom Delraman vents his concept called progressive resistance exercise,
• 7:58
  Speaker 1: and when he writes about it, it's the way we
• 8:00
  Speaker 1: understand the concept. Now. Obviously, before Tom delorm the concept
• 8:06
  Speaker 1: of adding load was there, I mean adding reps to
• 8:09
  Speaker 1: a load. All that was there. But as many of
• 8:14
  Speaker 1: us who are as many of us who've seen the
• 8:20
  Speaker 1: Earth go around in the sun a few times will
• 8:22
  Speaker 1: tell you, continue to progress unless you're an online person
• 8:27
  Speaker 1: is really hard to do. You know this is this
• 8:30
  Speaker 1: is going to sound weird, but I'm doing incline bench
• 8:32
  Speaker 1: presses again because, first off, my coach thought would be
• 8:36
  Speaker 1: a good idea bench presses. Because of my long career
• 8:40
  Speaker 1: as an athlete. You know, I get that little pain
• 8:42
  Speaker 1: right here military terry presses. I still do them. I
• 8:46
  Speaker 1: like them very much so. But the nice thing about
• 8:49
  Speaker 1: inclines is right between those two, I haven't really done
• 8:52
  Speaker 1: them in a couple of decades. I did them a
• 8:55
  Speaker 1: lot in the seventies, I did them again at the
• 8:58
  Speaker 1: turn of the century. Stop doing them for hard to believe.
• 9:03
  Speaker 1: That's fifteen, sixteen, seventeen years and I've brought them back in.
• 9:08
  Speaker 1: One of the reasons I like doing inclients is I'm
• 9:10
  Speaker 1: making progress. Here's the downside. I'm not as strong in
• 9:17
  Speaker 1: the incline bench press as I was as a senior
• 9:20
  Speaker 1: in high school. Weinning one hundred and sixty two pounds.
• 9:23
  Speaker 1: Little Danny John was stronger than I am now. Having
• 9:26
  Speaker 1: said that I would like to compete with him, let's
• 9:29
  Speaker 1: see who would be stronger. Let me show him was what.
• 9:33
  Speaker 1: But some of my listeners right now are probably pulling
• 9:37
  Speaker 1: over the side of the road and vomiting or something
• 9:39
  Speaker 1: like that, or detractors are screaming at their computer or phone.
• 9:45
  Speaker 1: But the truth is there's more to progress than simply
• 9:52
  Speaker 1: adding more weight, adding more reps, showing up your high
• 9:56
  Speaker 1: school fifty reunion and having people tell you how great
• 9:59
  Speaker 1: you look, which is exactly what happened at my fifty
• 10:03
  Speaker 1: reunion and ask me advice about things. That's progress. Also,
• 10:08
  Speaker 1: progress sometimes is simply not regress or hold on it.
• 10:13
  Speaker 1: I don't wish to digress. God, that was stupid. But
• 10:19
  Speaker 1: progress could simply be, you know, showing up and still
• 10:22
  Speaker 1: being able to do the same things. You know at
• 10:26
  Speaker 1: my age, you know, when you go to the eye doctor,
• 10:28
  Speaker 1: they tell you things like, oh, yeah, you have cataracts.
• 10:33
  Speaker 1: Cat me. Yeah, but you'll be fine for about ten
• 10:36
  Speaker 1: years or so. Oh cataracts. But you know what he
• 10:41
  Speaker 1: said to me, something interesting. He goes, well, if you
• 10:43
  Speaker 1: don't become diabetic and you keep your blood sugar under control,
• 10:47
  Speaker 1: you can push that way past that, he tells me.
• 10:52
  Speaker 1: So I watch you. It's important everyone listens to this.
• 10:56
  Speaker 1: So for me, progress sounds weird. But progress for me
• 11:02
  Speaker 1: is not at getting a cataract operation instead of ten years,
• 11:07
  Speaker 1: fifteen or twenty years. That for me is progress of
• 11:10
  Speaker 1: a different kind. I'm on. I mean, the only medicine
• 11:15
  Speaker 1: I take really is the one I've been on since
• 11:18
  Speaker 1: I got sick in the Middle East, and it's just
• 11:21
  Speaker 1: and now it's more of just what I do. I'm
• 11:25
  Speaker 1: very proud of the fact that I take one medicine,
• 11:28
  Speaker 1: and it's for a reason. From nineteen eighty five, I
• 11:32
  Speaker 1: have a friend who takes twenty one medicines a day.
• 11:34
  Speaker 1: I take one. So for my friend, getting to nineteen
• 11:40
  Speaker 1: eighteen seventeen daily medications is progress. So I guess, and
• 11:47
  Speaker 1: I want to let you know I'm applauding you here, Okay, Gareth,
• 11:51
  Speaker 1: I'm applauding you because at your age fifty four, you know,
• 11:55
  Speaker 1: I like to say, thirty six to fifty five are
• 11:59
  Speaker 1: those really important years where you're it's the biggest physical
• 12:03
  Speaker 1: investment you can make for your life. Any Anything you
• 12:07
  Speaker 1: do smart during those decades is going to pay off very,
• 12:11
  Speaker 1: very late in your life. You're already thinking about the
• 12:15
  Speaker 1: future here. So I love the idea a decade from now,
• 12:19
  Speaker 1: if you're still pressing the sixty, well, two decades from
• 12:23
  Speaker 1: now you're still pressing the sixty, well, that's that's progress,
• 12:27
  Speaker 1: because it wasn't regress now. I know a lot of
• 12:32
  Speaker 1: people sometimes don't understand what I'm trying to say. I'd
• 12:36
  Speaker 1: like to blame myself, but honestly, I just don't think
• 12:39
  Speaker 1: people here. Well, you know, these fitness influencers that are
• 12:43
  Speaker 1: in their twenties, they don't understand. You know, like I
• 12:47
  Speaker 1: said last week, I can smell age seventy already. It
• 12:51
  Speaker 1: is literally around the corner. When this podcast comes out.
• 12:57
  Speaker 1: You know, I will be the I mean, I'll be
• 13:03
  Speaker 1: under a year, you know, three hundred and it's gonna
• 13:06
  Speaker 1: go like this, three hundred and sixty days, three and
• 13:08
  Speaker 1: fifty nine, three fifty eight to eight seventy. Well, that's
• 13:14
  Speaker 1: that's getting close. Well, I still feel like I look
• 13:19
  Speaker 1: okay on the beach. You know, I was just in
• 13:21
  Speaker 1: crete and someone told me that that I looked really good,
• 13:25
  Speaker 1: was nice, and then they almost fell off the chair
• 13:27
  Speaker 1: when I said, my age, that's progress. Folks of a
• 13:33
  Speaker 1: different kind. Being able to bounce out of bed and
• 13:36
  Speaker 1: take care of business. That's wonderful. The thing that really
• 13:41
  Speaker 1: helps me is I see other people now, as everyone knows,
• 13:45
  Speaker 1: I go to the Senior Center a lot. I hang out.
• 13:47
  Speaker 1: I have some friends there. I get some great stories,
• 13:50
  Speaker 1: great advice about life in ALTS forms. And there's no question,
• 13:55
  Speaker 1: you know, the next fifty or sixty years in my life,
• 13:59
  Speaker 1: there's gonna be some chaney and I got to prepare
• 14:01
  Speaker 1: for them. What's important in life. You learn a lot
• 14:06
  Speaker 1: about at the Senior Center. When you go to your
• 14:10
  Speaker 1: high school reunions, you can look around at your classmates
• 14:14
  Speaker 1: and say that was a good decision. That was a
• 14:17
  Speaker 1: bad decision. I know this. If you did drugs in
• 14:20
  Speaker 1: high school, really good chance you don't make your fiftieth
• 14:23
  Speaker 1: high school reunion. If you start smoking in high school,
• 14:26
  Speaker 1: if you are alive at your fiftieth, you can't go
• 14:29
  Speaker 1: because you can't bring the oxygen tanks with you. And
• 14:32
  Speaker 1: I have a good friend who told me that story.
• 14:35
  Speaker 1: Progress has to be redefined. I think after probably aged
• 14:39
  Speaker 1: twenty two. For most people, every Saturday, we have a
• 14:44
  Speaker 1: meeting with this group, our financial inner circle. It's also
• 14:48
  Speaker 1: called Bumpers. And that's the title. Nick and I see
• 14:52
  Speaker 1: Peterson's great book, Bumpers. It's only three bucks on Amazon.
• 14:56
  Speaker 1: Buy the thing. For God's sakes, Nick Peterson see Peterson Bumpers,
• 15:02
  Speaker 1: and he talks about rolling averages. He talks about Bumpers.
• 15:06
  Speaker 1: It's well worth your time and energy to look at it,
• 15:08
  Speaker 1: because one of the things I'm doing with my progress now, Gareth,
• 15:13
  Speaker 1: is I'm looking at the rolling averages. Yeah. I've squatted
• 15:16
  Speaker 1: a lot in my life. I've snatched a lot of
• 15:20
  Speaker 1: cleaned a lot in my life. I've benched. I mean,
• 15:23
  Speaker 1: I've had some great victories in the field, on the
• 15:27
  Speaker 1: American football field, on the wrestling mat, in the discus ring,
• 15:31
  Speaker 1: in the hammering, at the Nationals, at the Worlds. I've
• 15:35
  Speaker 1: had some great victories and those are the high points,
• 15:39
  Speaker 1: and I've had some great low I've had some really
• 15:41
  Speaker 1: tough low points. But what I like to look for
• 15:45
  Speaker 1: is that area between the rolling average the bumpers, the
• 15:50
  Speaker 1: place that I'm comfortable with. When I'm between my bumpers
• 15:54
  Speaker 1: with my body weight, with my waistline, I look good,
• 15:58
  Speaker 1: feel good, to move good. Okay, to quote my good
• 16:01
  Speaker 1: friend Timmy Anderson. So I appreciate what you're saying. I'm
• 16:05
  Speaker 1: not sure a lot of other fitness experts would agree
• 16:09
  Speaker 1: with your take, which I'm appreciating and supporting you on.
• 16:14
  Speaker 1: So if anyone has a beef with Gareth, you tell them.
• 16:19
  Speaker 1: But I agree with you, Gareth, and I hope a
• 16:21
  Speaker 1: lot of people, I hope a lot of our gentle
• 16:24
  Speaker 1: listeners lean back and saying that's something to think about too.
• 16:29
  Speaker 1: Not regressing is pretty good too. Thank you well for
• 16:34
  Speaker 1: those of you who listen to my podcast in the past,
• 16:38
  Speaker 1: you're going to know this one. We have a question
• 16:41
  Speaker 1: from Dan and what a lovely name that is. Firstly,
• 16:45
  Speaker 1: I want to thank you for sharing your whole self
• 16:47
  Speaker 1: with us. Yeah, thank you. I think that's something that
• 16:50
  Speaker 1: is valuable as any of the specifics of the gold
• 16:53
  Speaker 1: dust that you have to offer. To the point, I
• 16:55
  Speaker 1: haven't been able to find much commentary from you regarding
• 16:59
  Speaker 1: the Barbelle land in mind, and I was wondering if
• 17:01
  Speaker 1: it is because it isn't a modality that you have
• 17:05
  Speaker 1: used in your own coaching. If you have, though, I
• 17:08
  Speaker 1: would love to know what you have tried and how
• 17:10
  Speaker 1: it worked out for you. At the moment, I'm interested
• 17:14
  Speaker 1: in its potential for complexes. Now that is interesting. Land
• 17:18
  Speaker 1: mine complexes. You're going to have to get a video
• 17:21
  Speaker 1: and show me that. I know you love a good
• 17:24
  Speaker 1: barbell complex and it seems to me that the land
• 17:27
  Speaker 1: mine configuration offers some really interesting rotation anti rotation power
• 17:33
  Speaker 1: opportunities in that space, partially because of ease of flow
• 17:37
  Speaker 1: from one position to the next and because of a
• 17:40
  Speaker 1: slight difference from a free weight maybe makes it more
• 17:43
  Speaker 1: available at a wider range of athletic abilities. Anyway, the
• 17:47
  Speaker 1: question has come back the question to come back to
• 17:50
  Speaker 1: the question have you used them, how did you find them?
• 17:54
  Speaker 1: Where would you want to progress the idea for yourself?
• 17:57
  Speaker 1: Well used them twice, once with Pavel when he was
• 18:03
  Speaker 1: teaching me his style of the Russian twist, which was
• 18:06
  Speaker 1: different than the way I was taught it, and so
• 18:08
  Speaker 1: I was glad we had a land mine so I
• 18:10
  Speaker 1: could get across the idea. And in the other time
• 18:14
  Speaker 1: I tried it, we were doing the Oh there's that
• 18:18
  Speaker 1: company that has It's that again, nineteen sixty Olympian shot
• 18:24
  Speaker 1: put Bill Needer. It's a very good Kneeder press, that
• 18:27
  Speaker 1: weird one and he did two hands. But what's good
• 18:31
  Speaker 1: about the land mine is you can do that explosive
• 18:34
  Speaker 1: kind of shot put movement. There's a machine. One of
• 18:39
  Speaker 1: the companies used to sell it was a to help
• 18:42
  Speaker 1: with American football, and I thought it was a good idea. No,
• 18:45
  Speaker 1: I don't have a land mine. I know it's real
• 18:48
  Speaker 1: simple to set them up, but then again, it's just
• 18:51
  Speaker 1: one more piece of equipment. My gym. The facilities I've
• 18:57
  Speaker 1: always run my gym's, the school facilities have always been
• 19:02
  Speaker 1: extremely basic, extremely simple. Years ago, when I was the
• 19:07
  Speaker 1: head strength coach. We had an opportunity to pick up
• 19:11
  Speaker 1: land mines and reverse hypers. But then when I looked
• 19:15
  Speaker 1: at the cost of all that and you know, all
• 19:17
  Speaker 1: the things, I couldn't justify it. I you know, at
• 19:21
  Speaker 1: the time, I just bought one hundred and thirteen kettlebells
• 19:24
  Speaker 1: for a very reasonable price, and one of the reverse
• 19:27
  Speaker 1: hypers was as much as all those kettlebells, and I thought,
• 19:31
  Speaker 1: that's just You know, when you have sixty five to
• 19:34
  Speaker 1: eighty five athletes at once, you know, the volume of
• 19:37
  Speaker 1: the equipment is sometimes just as important as the equipment.
• 19:41
  Speaker 1: Am I against it? No, I think there's great value.
• 19:44
  Speaker 1: If you have one, you use it. You know, you
• 19:49
  Speaker 1: really should. All of you guys who have your own
• 19:51
  Speaker 1: home equipment, every so often fold your arms and remind yourself,
• 19:55
  Speaker 1: when's the last time I used the Susan summers, you
• 19:59
  Speaker 1: know members the thigh master? When is the last time
• 20:01
  Speaker 1: I used my thigh master? Because if you haven't used
• 20:04
  Speaker 1: it in twenty five years, there's not a real good
• 20:06
  Speaker 1: chance you're can start using it tomorrow. I have, you know,
• 20:10
  Speaker 1: a really high end ab wheel. Now, I have, like
• 20:15
  Speaker 1: many many people in my family, and the style of
• 20:20
  Speaker 1: lifting I've done, you know, I when I when I
• 20:23
  Speaker 1: do the AB wheel, I get that weird. It looks
• 20:27
  Speaker 1: like a hernia started to blow up. I was told
• 20:30
  Speaker 1: by my doctor to find another substitute, so I do
• 20:34
  Speaker 1: hanging bent knee leg races, which does not make anything.
• 20:39
  Speaker 1: It's just wonderful for my ab wall and my lower back.
• 20:42
  Speaker 1: But I keep the AB wheel. I have the I
• 20:45
  Speaker 1: use the sore next one, and won't the speed skater
• 20:47
  Speaker 1: wheels on it. I like it a lot. And you
• 20:49
  Speaker 1: can also do this weird looking kind of hip thrust
• 20:53
  Speaker 1: with your heels on it. I mean, well, if you're
• 20:56
  Speaker 1: really interested, I'll show it. But it's really hard and
• 21:00
  Speaker 1: I always worry about pulling my hamstring and walk around
• 21:03
  Speaker 1: the next day because it's so hard on the hammies.
• 21:05
  Speaker 1: But we keep the AB wheel because people use the
• 21:07
  Speaker 1: AB wheel. I haven't in months at least, I wouldn't
• 21:11
  Speaker 1: say years months, but I still come back to it
• 21:14
  Speaker 1: sometimes when I need certain things. Be sure you're using
• 21:21
  Speaker 1: the equipment. You have. Be very wary of buying a
• 21:24
  Speaker 1: piece of equipment that you never ever use, or that
• 21:29
  Speaker 1: there was a fad, a fashion you picked it up.
• 21:32
  Speaker 1: Because as long as it's sitting there in your corner
• 21:34
  Speaker 1: of your gym, or the corner of your garage or
• 21:36
  Speaker 1: the corner of your living room. It's you know, it
• 21:40
  Speaker 1: is tapping at you. You know you are seeing it.
• 21:43
  Speaker 1: You know. One of the things almost every good dietitian
• 21:46
  Speaker 1: I've ever talked to says, one of the first things
• 21:48
  Speaker 1: you want to do is go through your house and
• 21:51
  Speaker 1: remove the foods that will either trigger you or should
• 21:55
  Speaker 1: not be on your diet, and to say, you know,
• 21:57
  Speaker 1: kind of be barking at you in the side of
• 22:00
  Speaker 1: the head in the same way social media has that
• 22:03
  Speaker 1: ability to be speaking at you, Hey, look at me,
• 22:07
  Speaker 1: Look at me. I like the landmine. I think if
• 22:11
  Speaker 1: it had been a tool when I was coming up,
• 22:13
  Speaker 1: you know, when I was young, I sure I think
• 22:16
  Speaker 1: I would have used it a lot more, but it wasn't,
• 22:18
  Speaker 1: so I don't. I do want to see your ideas
• 22:22
  Speaker 1: on the complexes. If you can either send me the
• 22:26
  Speaker 1: workout idea or a video, I'd love to see that.
• 22:30
  Speaker 1: Thank you. We got a question from Jason, and I
• 22:36
  Speaker 1: like the question good even. First of all, I want
• 22:39
  Speaker 1: to say how much I appreciate all that Dan and
• 22:41
  Speaker 1: those who support his efforts have done. That'd be Azzy
• 22:44
  Speaker 1: and Brian and well in Erica and Mike and Mark
• 22:48
  Speaker 1: and my daughters and a whole bunch of other people,
• 22:50
  Speaker 1: my parents. Thank you. A lot of people are healthier
• 22:53
  Speaker 1: because of your efforts. That means the world to me.
• 22:57
  Speaker 1: I own both Mass Made Simple and the armor building form.
• 23:00
  Speaker 1: I have a question about kettlebells versus barbells. Now would
• 23:04
  Speaker 1: that not be a great monster movie? Kettlebells versus barbells?
• 23:09
  Speaker 1: You know, I think Spielberg. You know, I think Spielberg.
• 23:13
  Speaker 1: You know, forty fifty years of Cupola, but I think Spielberg.
• 23:17
  Speaker 1: I like the idea. Brad Pitt would be in it.
• 23:21
  Speaker 1: He could, you know I would be in it obviously,
• 23:26
  Speaker 1: al Pacino get amount of retirement. Kettlebells versus barbells when
• 23:31
  Speaker 1: it comes to two to one three? Are barbells so
• 23:34
  Speaker 1: different to kettlebells in their movement dynamic as to completely
• 23:38
  Speaker 1: wash away the effectiveness of doing two to one three
• 23:41
  Speaker 1: with a barbell? I have looked for the answer this
• 23:43
  Speaker 1: question in all of Dan's YouTube content and so far
• 23:47
  Speaker 1: struck out. Can you help me understand the difference? Thanks,
• 23:50
  Speaker 1: and keep up the great work. Well, you know in
• 23:55
  Speaker 1: armor building formula two. I go into that a little
• 23:58
  Speaker 1: bit clear. It's not that the bar You couldn't do
• 24:04
  Speaker 1: two one three with the barbell, two cleans, one press,
• 24:07
  Speaker 1: three front squads. It was just when we were doing
• 24:11
  Speaker 1: the experience, when I was getting the feedback, and I
• 24:13
  Speaker 1: gotta tell you, I got I gotta thank a lot
• 24:16
  Speaker 1: of the people who just stepped up and did the
• 24:18
  Speaker 1: armor building complex with the bar bell, with the kettlebell
• 24:23
  Speaker 1: to help me understand how it works. What we found
• 24:27
  Speaker 1: with the bar bell. Yes, you can do two one
• 24:29
  Speaker 1: three if you feel like doing it, by God help you.
• 24:33
  Speaker 1: But when you get to the bar belt, because of that,
• 24:37
  Speaker 1: so with the kettlebell, boom boom, there's your cleans. With
• 24:41
  Speaker 1: the bar bell, it's a lot more of an orchestra.
• 24:45
  Speaker 1: A lot's going on, and they all have to happen
• 24:48
  Speaker 1: in symphony, okay, they all have to come together, whereas
• 24:52
  Speaker 1: in the I mean it, you know, really, I mean,
• 24:55
  Speaker 1: I hate to simplify it that much, but the kettlebell
• 24:58
  Speaker 1: clean is hinge playing hinge plank rackplank, boom, pretty simple.
• 25:04
  Speaker 1: With the bar bell, it's a lot more complex. So
• 25:08
  Speaker 1: I decided to push a little bit higher reps with
• 25:12
  Speaker 1: the clean and press to make sure the load got
• 25:15
  Speaker 1: restricted by the numbers. That was the thinking. If you
• 25:19
  Speaker 1: want to go ahead and do it, my concern is, boy,
• 25:23
  Speaker 1: say like you decided to do two oh five two
• 25:28
  Speaker 1: hundred pounds ninety kilos with the two one three two cleans,
• 25:32
  Speaker 1: with the two hundred one press, with the ninety hundred
• 25:38
  Speaker 1: three front squats, the three front squads not bad, the
• 25:41
  Speaker 1: two cleans not bad. One round with the ninety might
• 25:46
  Speaker 1: might take you out. And if you decide to do
• 25:48
  Speaker 1: it every minute in a minute, I mean, that's just
• 25:51
  Speaker 1: a ton of load. And I think that's part of
• 25:53
  Speaker 1: the reason is that the press number is going to
• 25:58
  Speaker 1: get in the weight. Not a lot of people press sell.
• 26:01
  Speaker 1: You know, I've got that that one set of goals
• 26:04
  Speaker 1: I often give to people. I know it's the one
• 26:07
  Speaker 1: two three four gil uh one two three fourth goal.
• 26:11
  Speaker 1: It's uh press forty five's on the bar, one thirty
• 26:17
  Speaker 1: five bench press, double forty five's in the bar, two
• 26:21
  Speaker 1: twenty five squad triples. That's three fifteen deadlift the quads
• 26:27
  Speaker 1: for forty fives on both sides. One two three four press,
• 26:31
  Speaker 1: bench squad deadlift reasonable one thirty five in the press,
• 26:38
  Speaker 1: military press just doesn't sound like a lot, but for
• 26:43
  Speaker 1: many of our listeners it's a lot, and I think
• 26:46
  Speaker 1: that's why. Reminder you can get all my books at
• 26:49
  Speaker 1: Dan john University dot com slash bookstore. The Armor building
• 26:53
  Speaker 1: Formula has a one end too. I do think it
• 26:56
  Speaker 1: sings well with this book Easy Strength on the book,
• 27:00
  Speaker 1: and I know that if you sign up for the
• 27:02
  Speaker 1: Inner Circle you get one free, so you know, maybe
• 27:06
  Speaker 1: Dan Apartment, maybe Jason, it might be a good idea.
• 27:11
  Speaker 1: Sign up for the Inner Circle and pick up two
• 27:14
  Speaker 1: and read it and see what you think. All right,
• 27:16
  Speaker 1: good question for those who want to try the barbell
• 27:22
  Speaker 1: style with the heavier weights, let me know how it goes.
• 27:25
  Speaker 1: Because one five for two clans, one press, three front squads.
• 27:30
  Speaker 1: The front squads wouldn't be that hard, but the press
• 27:34
  Speaker 1: might be in the way. Thank you. We got a
• 27:38
  Speaker 1: question from Evan. My question, can I grow muscle by
• 27:42
  Speaker 1: doing low reps and lowish weight so no elevated blood
• 27:46
  Speaker 1: pressure if I do it daily? Current idea is the
• 27:49
  Speaker 1: brief upper, middle and lower workout on consecutive days twice
• 27:54
  Speaker 1: a week. Then farmer carry on the seventh day. Very
• 27:57
  Speaker 1: theological farmer carries in the seventh day. If you have
• 28:01
  Speaker 1: experience and advice to offer, I'd love to hear it.
• 28:04
  Speaker 1: Can you build muscle with low reps and lightest sets? Yeah? Well,
• 28:10
  Speaker 1: I mean, I don't know how many books I've written
• 28:13
  Speaker 1: on the topic, but this is the easy Strength omnibook.
• 28:17
  Speaker 1: I cut out some of what Evan, but Evan has
• 28:21
  Speaker 1: an issue and so he has to keep his blood
• 28:24
  Speaker 1: pressure down. I think easy strength would be your answer.
• 28:30
  Speaker 1: I don't think I would do. I would just follow
• 28:34
  Speaker 1: the program, but doing an upper middle and lower so
• 28:39
  Speaker 1: and then repeating that you know those workouts, you'd be done.
• 28:44
  Speaker 1: I mean you he could probably set the teapot and
• 28:49
  Speaker 1: be back before it boils. Those workouts aren't gonna last
• 28:52
  Speaker 1: very long. Now you asked the question, can I grow muscle?
• 28:56
  Speaker 1: Now the formula for building muscles new information. Ladies and gentlemen,
• 29:01
  Speaker 1: sit down, stare at the screen, eat protein, left weights,
• 29:05
  Speaker 1: and we know that keep an eye on your protein.
• 29:09
  Speaker 1: I use. I have a subscription to I have a
• 29:18
  Speaker 1: subscription to the Toughs Newsletter, the Tough Health and Nutrition Newsletter.
• 29:23
  Speaker 1: I also have subscription to AARP and both AARP The
• 29:28
  Speaker 1: Retired Person's Thing, Tough News Left both recommend point eight two.
• 29:33
  Speaker 1: And what that is is that for every pound of
• 29:38
  Speaker 1: body weight, you should consume point eight two grams of protein.
• 29:44
  Speaker 1: That's a good number, and I think especially in the
• 29:46
  Speaker 1: cohort I work with, especially with the retired people and
• 29:49
  Speaker 1: the plus forty crown probably have a little bit more protein.
• 29:52
  Speaker 1: Is not a bad idea. I really thrive on it
• 29:56
  Speaker 1: with my goal body weight. My coach has me it's funny.
• 30:00
  Speaker 1: One time the number was one forty nine, the next
• 30:01
  Speaker 1: time was one fifty one. We settled on one hundred
• 30:04
  Speaker 1: and fifty grams of protein to day. Another person I'm
• 30:08
  Speaker 1: working with, Erica, she has to consume one hundred grams
• 30:12
  Speaker 1: of protein today. That extra fifty grams of protein, I
• 30:17
  Speaker 1: wouldn't say is a challenge. I do it with protein drinks.
• 30:22
  Speaker 1: We had kind of a I bought a bunch of
• 30:25
  Speaker 1: tea bones last night. We had some extra. So my
• 30:27
  Speaker 1: breakfast this morning was scram legs with cut up steak
• 30:32
  Speaker 1: in it, and I'm pretty sure that's probably enough protein
• 30:35
  Speaker 1: to light my fire. Then a couple hours later, I
• 30:38
  Speaker 1: had a chocolate protein shake another thirty grams. So I'm
• 30:41
  Speaker 1: thinking I'm already there already today, even though tonight's there
• 30:45
  Speaker 1: is going to have chicken in it. We're doing our
• 30:48
  Speaker 1: Danish salad that has blueberries, walnuts, red cabbage, chicken and feta,
• 30:54
  Speaker 1: which is just fabulous. Getting your protein numbers might be
• 30:59
  Speaker 1: something you want look at, and then you might want
• 31:03
  Speaker 1: to look at easy strength. I have a whole bunch
• 31:05
  Speaker 1: of podcasts on easy strength. I think I even have some.
• 31:09
  Speaker 1: I've put together a series of lectures backturing COVID for free.
• 31:13
  Speaker 1: I might even have one in there, or go to
• 31:16
  Speaker 1: Dan John University dot com slash bookstore and buy the book. Well,
• 31:23
  Speaker 1: that's it for today. These were These were fun questions.
• 31:25
  Speaker 1: I enjoyed this. Remember if you have a question, please
• 31:29
  Speaker 1: send them to the podcast at this address podcast at
• 31:32
  Speaker 1: dan John University dot com. And until next time, let's
• 31:37
  Speaker 1: all keep on lifting and learning. Thank you,