Latest / The Dan John Podcast / EP 353 - ABC, Easy Strength, Fat Loss, "Grease the Groove", Building Strength & More

Transcript

EP 353 - ABC, Easy Strength, Fat Loss, "Grease the Groove", Building Strength & More · The Dan John Podcast

• 0:13
  Speaker 1: Hello, and welcome back everybody to the Dan John University
• 0:16
  Speaker 1: dot com podcast. I'm Dan John. A week or so ago,
• 0:19
  Speaker 1: my Wandering Weights newsletter came out with episode six hundred.
• 0:25
  Speaker 1: That's six hundred weeks in a row where I've come
• 0:28
  Speaker 1: out with this newsletter. I mean, these numbers are starting
• 0:31
  Speaker 1: to stagger me a little bit. I'm happy to keep
• 0:33
  Speaker 1: doing it. If you like my podcast, if you go
• 0:36
  Speaker 1: to Dan John University dot com, you can sign up
• 0:39
  Speaker 1: for free for My newsletter comes out once a week.
• 0:43
  Speaker 1: Usually it's basically a mini article. Very often it's about
• 0:47
  Speaker 1: the stuff I'm working on, our travels or lessons I've learned,
• 0:50
  Speaker 1: and I hope it's helpful. Hey, let's begin because we
• 0:53
  Speaker 1: have a lot of fun questions this week. But before
• 0:55
  Speaker 1: I begin, I have some news. I have a new
• 0:59
  Speaker 1: book out there on Dan John University dot com slash bookstore.
• 1:03
  Speaker 1: It's Fitness Forge. About oh, fourteen years ago. I started
• 1:09
  Speaker 1: working on longer than that now. I started working on
• 1:14
  Speaker 1: something called intervention, because that's how I always felt what
• 1:17
  Speaker 1: we do as coaches. If you know how I met
• 1:20
  Speaker 1: your mother, they always have the interventions, which I think
• 1:23
  Speaker 1: are funny. Intervention is when I sit down and I
• 1:25
  Speaker 1: tell you some hard facts. That's what assessment is all about.
• 1:29
  Speaker 1: So Intervention was the first of these three books. The
• 1:33
  Speaker 1: next one was can you go Where I give you
• 1:36
  Speaker 1: the assessment I use? It was all over the place,
• 1:39
  Speaker 1: and then finally I came up with a system called
• 1:41
  Speaker 1: the one, two, three four Assessment. Really simple to use,
• 1:45
  Speaker 1: but it gives you some information about yourself or your athlete,
• 1:49
  Speaker 1: your client, your friend to really really laser beam on
• 1:55
  Speaker 1: what the person needs, which isn't always what they want.
• 1:59
  Speaker 1: And the book that came after that was called now What.
• 2:03
  Speaker 1: And it's interesting because I got a negative review over
• 2:05
  Speaker 1: on Amazon or whatever and the person said there was
• 2:09
  Speaker 1: nothing about training in there. Well, the book is about
• 2:11
  Speaker 1: learning to deal with some of the biggest issues you
• 2:15
  Speaker 1: face in life or in performance, and of course that's
• 2:19
  Speaker 1: dealing with your arousal levels, dealing with your tension levels,
• 2:22
  Speaker 1: and dealing with your heart rate. And I believe you
• 2:25
  Speaker 1: can raise and lower your heart rate pretty simply, which
• 2:29
  Speaker 1: can get you into the zone for your best performance.
• 2:33
  Speaker 1: You know, I'm a big believer that your performance should
• 2:36
  Speaker 1: be better than your practice, and if it's any other option,
• 2:41
  Speaker 1: your practice is better than your performance or your practice
• 2:45
  Speaker 1: is your performance. I think you need to address that
• 2:48
  Speaker 1: and that was now what Well, what I did with
• 2:51
  Speaker 1: Fitness Forge is I put those three books together in
• 2:55
  Speaker 1: one place. It's a part of it. Part of the
• 2:59
  Speaker 1: book is based on me. Well, part of it is
• 3:03
  Speaker 1: like bullet points if I'm going to lecture, or bullet
• 3:07
  Speaker 1: points if you want a lecture. But most of it
• 3:10
  Speaker 1: is just the basics of what we found in intervention.
• 3:13
  Speaker 1: Can you go and now what all in one place.
• 3:16
  Speaker 1: If you're new in the business, if you're new and
• 3:19
  Speaker 1: personal training, you're a new coach, some of the information
• 3:22
  Speaker 1: you might think, well, this is obvious, but trust me, folks,
• 3:25
  Speaker 1: the obvious is the hardest thing to find. And of
• 3:29
  Speaker 1: course one of my little coaching points is don't fear
• 3:32
  Speaker 1: the obvious, embrace the obvious. And really it's that simple.
• 3:37
  Speaker 1: Sometimes I do talk about I call it old McDonald's
• 3:41
  Speaker 1: coaching program EIO EIOH. Excellence is obvious. And I hope
• 3:49
  Speaker 1: you enjoy the book fourteen ninety five over Dan john
• 3:52
  Speaker 1: University dot com slash bookstore Enjoy. Our first question is
• 3:57
  Speaker 1: from Alfredo for fat Loss. Would you reckon men doing
• 4:00
  Speaker 1: ABC's more frequently at lower volume three to six rounds
• 4:05
  Speaker 1: daily or fewer days per week at higher volume around
• 4:08
  Speaker 1: ten rounds on a Monday Wednesday Friday schedule, or high
• 4:12
  Speaker 1: volume with lower load Monday Friday ten rounds a day
• 4:16
  Speaker 1: with double sixteens. Also, I've only read Armor Building Formula
• 4:21
  Speaker 1: one and Armor Building Formula two, available at Dan john
• 4:25
  Speaker 1: University dot com slash bookstore, so I'm not fully sure
• 4:29
  Speaker 1: how you prefer progression on the easy strength lifts. Do
• 4:32
  Speaker 1: you recommend steady linear increases when the weights feel easy
• 4:37
  Speaker 1: or a more gradual approach. You know, there's two different
• 4:41
  Speaker 1: questions here. What I'm getting in feedback about the Armor
• 4:48
  Speaker 1: Building Formula for fat loss is simply this, let's switch
• 4:52
  Speaker 1: around what I'm recommending now to people, and I would
• 4:55
  Speaker 1: suggest you try some of your ideas first, because Alfredo,
• 4:59
  Speaker 1: maybe for you that's the answer, and that happens sometimes.
• 5:02
  Speaker 1: You know, you know, in a room full of one
• 5:05
  Speaker 1: hundred people, you know, eighty people are going to really
• 5:09
  Speaker 1: get better doing this, twenty people need almost the exact opposite.
• 5:13
  Speaker 1: And it's true about so many things in life. In
• 5:16
  Speaker 1: armor building formula too. When I talk about fat loss,
• 5:19
  Speaker 1: I use a program that worked very well. But now
• 5:22
  Speaker 1: here's what I'm recommending two days a week glitting it.
• 5:25
  Speaker 1: We're going to use your days Monday and Friday. I
• 5:28
  Speaker 1: want those to be high the high rep pressing days,
• 5:32
  Speaker 1: and just Wednesday being the armor building formula, and if
• 5:36
  Speaker 1: you read the book, I would even suggest thinking about
• 5:38
  Speaker 1: even doing the running back complex on that Wednesday. What
• 5:41
  Speaker 1: happens with a lot of people on a fat loss
• 5:44
  Speaker 1: journey is they work too hard. And I think we've
• 5:48
  Speaker 1: all seen it when someone gets into a program that's
• 5:51
  Speaker 1: all high intensity. You know all you know you're redlining it.
• 5:56
  Speaker 1: You know you can smell the oil burning, you're going
• 6:00
  Speaker 1: after it, and it's impressive for a workout or two workouts,
• 6:04
  Speaker 1: and then people stop showing up. Or what's more common is,
• 6:10
  Speaker 1: you know, calories burned and exercising is not very good. Now.
• 6:14
  Speaker 1: The thing is lifting weights supports just about anything you
• 6:18
  Speaker 1: want to do. You know, obviously, you know to gain
• 6:20
  Speaker 1: muscle you lift weights and you eat protein. But to
• 6:23
  Speaker 1: lose body fat, I think you should lift weights and
• 6:27
  Speaker 1: walk and watch your calories. It's that third one, you know,
• 6:31
  Speaker 1: I feel like I'm gonna move you on. It's that
• 6:33
  Speaker 1: third one. I want to talk about a little bit
• 6:35
  Speaker 1: if again on paper. When I do my ten thousand
• 6:38
  Speaker 1: steps a day at my body weight one ninety eight
• 6:40
  Speaker 1: to two o two this week on paper, I burn
• 6:43
  Speaker 1: between five hundred and eight hundred calories doing that. To me,
• 6:46
  Speaker 1: that's you know, that's the Three Wolves, it's Goldilocks, it's
• 6:52
  Speaker 1: the Little Mermaid. This is Fairytale Land. Maybe the first
• 6:56
  Speaker 1: time you walk ten thousand steps you burn eight hundred calories,
• 6:59
  Speaker 1: but very quick your body adapts. But here's my concern
• 7:02
  Speaker 1: about doing something that's really hard. And you see it
• 7:06
  Speaker 1: on the weekends at those five k and ten K
• 7:09
  Speaker 1: bagel races. The person runs thirty five minutes, you know,
• 7:13
  Speaker 1: for a five K forty minutes. They get done, maybe
• 7:17
  Speaker 1: they've burned two hundred calories, and then they start putting
• 7:20
  Speaker 1: you know, pretty dense carbohydrates down their throat. They burn
• 7:23
  Speaker 1: two hundred, they consume two thousand, and that's an eighteen
• 7:26
  Speaker 1: hundred calories flip. So what I want you to think
• 7:31
  Speaker 1: of more importantly, Alfredo on the Fat Loss program is
• 7:34
  Speaker 1: getting that hyperture fee from the high rep military presses,
• 7:39
  Speaker 1: getting some leg work in once a week. The ABC
• 7:42
  Speaker 1: are the Running Back Complex are both fine, but really
• 7:46
  Speaker 1: keeping a just just an absolute laser beam focused on
• 7:51
  Speaker 1: the calories. I always believe that practically every listener I
• 7:57
  Speaker 1: have should walk after every workout. If Rusty Moore is right,
• 8:02
  Speaker 1: you know, lifting weights freeze up the free fatty acids.
• 8:05
  Speaker 1: Walking and I always explained, like little pac men eat
• 8:08
  Speaker 1: them up, the body eats up those little fatty okay,
• 8:12
  Speaker 1: and I hope it's true. I really hope that's true.
• 8:15
  Speaker 1: But if you walk after you work out, I think
• 8:18
  Speaker 1: there's some good things going on. Now. I do have
• 8:20
  Speaker 1: a book right over there that says you should walk
• 8:22
  Speaker 1: after eating. It's better than glucaphage or a met format.
• 8:25
  Speaker 1: I have another book that says you should walk before eating,
• 8:28
  Speaker 1: and now I'm telling to walk after lifting. I know this,
• 8:32
  Speaker 1: If you walk before and after every meal and after
• 8:35
  Speaker 1: every workout, a lot of your body composition goals would happen,
• 8:39
  Speaker 1: and it would also probably stop you from eating so much.
• 8:42
  Speaker 1: If I said before every snack you had to walk
• 8:44
  Speaker 1: ten minutes, and after every snack you'd have to walk
• 8:47
  Speaker 1: ten minutes, I think you would change. So my advice now,
• 8:51
  Speaker 1: Monday Friday Military Press probably had some suitcase carries too.
• 8:56
  Speaker 1: Wednesday running back complex or armor building complex. Walk after
• 9:02
  Speaker 1: all three of those workouts. Try to get a daily
• 9:04
  Speaker 1: walk in in addition. Now, finally, on the second question
• 9:10
  Speaker 1: on easy strength, you ask to do you recommend steady
• 9:14
  Speaker 1: linear increases when the weights feel easy. I don't believe in.
• 9:17
  Speaker 1: I really struggle with linear increases in the weight room.
• 9:21
  Speaker 1: On paper, it looks right if you do something like
• 9:24
  Speaker 1: Marty Gallagher, where you plan out a twelve week or
• 9:28
  Speaker 1: sixteen week program and you're peaking for this event sixteen
• 9:32
  Speaker 1: weeks from now, and you're going set to eight the
• 9:35
  Speaker 1: first couple of weeks sets A five, sets A three
• 9:37
  Speaker 1: with built in d loads. When you increase the weight
• 9:41
  Speaker 1: just a tiny bit, but you drop the reps back
• 9:43
  Speaker 1: from eight to five, five to three, three to two.
• 9:46
  Speaker 1: I think that can work, but you have to be
• 9:48
  Speaker 1: an established lifter to pull that off. So what I
• 9:51
  Speaker 1: want you to understand is with easy strength, just nudge
• 9:56
  Speaker 1: the load and the barbelle up. Just nudge it up.
• 10:00
  Speaker 1: I don't know what light feels like. Then you still
• 10:02
  Speaker 1: need to train harder, longer. I guess for me, it
• 10:06
  Speaker 1: was always pretty clear when I was especially doing the
• 10:09
  Speaker 1: two sets of five. It was always pretty clear when
• 10:12
  Speaker 1: I was getting the weights correct because I always felt
• 10:16
  Speaker 1: like I had more, but not much more. So a
• 10:20
  Speaker 1: set of five and then a set of five. Yeah,
• 10:23
  Speaker 1: I could do one or two more, but I'm going
• 10:25
  Speaker 1: to put the weight down and move on to the
• 10:27
  Speaker 1: next exercise and come back and fight again. I hope
• 10:30
  Speaker 1: that helped. With the ABC the armor building formula for
• 10:34
  Speaker 1: fat loss, I'm now pushing two days a week of
• 10:38
  Speaker 1: militaries with suitcase carries if you feel like it. The
• 10:41
  Speaker 1: middle day armor building complex are the ABC and if
• 10:45
  Speaker 1: you feel like throwing some pull ups in there, I
• 10:47
  Speaker 1: would do that on the Wednesday. Thanks. Good question, and
• 10:50
  Speaker 1: don't forget your walks and if you're not keeping an
• 10:54
  Speaker 1: eye on your calories, this was pretty much a wasted discussion.
• 10:57
  Speaker 1: Thank you. We have a question from Brody. I'm a
• 11:00
  Speaker 1: huge admirer of your work and a big fan of
• 11:02
  Speaker 1: the podcast. Well, thank you. I'm a banged up rugby
• 11:05
  Speaker 1: player from Australia, where I regularly lifted three days a week,
• 11:09
  Speaker 1: train three days a week and played on the weekends
• 11:11
  Speaker 1: during the height of my twenties and thirties. I'm currently
• 11:14
  Speaker 1: in my early forties and I've been joined keeping fit
• 11:17
  Speaker 1: post my playing days previously try and replicate my rugby
• 11:21
  Speaker 1: training schedule until I discovered Easy Strength. That's interesting. You know,
• 11:26
  Speaker 1: I kept trying to train like an elite athlete while
• 11:30
  Speaker 1: working two professions at once, coaching, writing and all these
• 11:36
  Speaker 1: other things. And then one day I realized that, you know,
• 11:39
  Speaker 1: it's hard to train four or five six hours a
• 11:41
  Speaker 1: day while you're working, you know, twelve or thirteen. Something
• 11:45
  Speaker 1: has to give. I've been using Easy Strength in the
• 11:47
  Speaker 1: past two months, and I've not only loved it, but
• 11:50
  Speaker 1: I've seen incredible results to match. I feel stronger, more energized,
• 11:54
  Speaker 1: good and I'm beginning to buy into the theory that
• 11:57
  Speaker 1: less can truly mean more volume, fewer workouts, less injuries. Hooray.
• 12:03
  Speaker 1: My question is can Easy Strength be implemented over the
• 12:07
  Speaker 1: long haul as a continuous program or would you recommend
• 12:10
  Speaker 1: an alternate program from time to time to keep things fresh. Secondly,
• 12:15
  Speaker 1: can conditioning be applied to the Easy Strength model? Well, yes,
• 12:18
  Speaker 1: of course, say two to three hill sprints after each workout,
• 12:22
  Speaker 1: or would you recommend keeping conditioning to a separate session altogether?
• 12:27
  Speaker 1: Thank you again for all your advice and wisdom to date. Well,
• 12:30
  Speaker 1: you know, you know, I feel like I'm just selling
• 12:33
  Speaker 1: my books today. Brody but over at Dan john University
• 12:36
  Speaker 1: dot com slash bookstore. The Easy Strength omnibook literally answers
• 12:40
  Speaker 1: every one of these questions. All right, can you do
• 12:44
  Speaker 1: Easy Strength fifty two weeks a year. Yeah, but you're
• 12:46
  Speaker 1: going to have to have some variation, And there's three
• 12:48
  Speaker 1: kinds of variation. There's no variation, which is something I've
• 12:52
  Speaker 1: done a lot in my career. You just come in Monday, Wednesday,
• 12:57
  Speaker 1: Friday at snatch and clean and jerk. Tuesday and Saturdays
• 13:01
  Speaker 1: is jerks and front squats. Boom, there you go, enjoy
• 13:06
  Speaker 1: see us seven years from now. The second variation, which
• 13:08
  Speaker 1: is one I think might be a little bit more
• 13:10
  Speaker 1: appropriate for most of our listeners, is mild variation. After
• 13:14
  Speaker 1: forty days on bench, Chris, you move to the incline.
• 13:17
  Speaker 1: You do that for two months. You move to the military,
• 13:20
  Speaker 1: you do that for two months. Moved to the dip
• 13:22
  Speaker 1: or the decline or back to the bench, or whatever
• 13:25
  Speaker 1: you choose. There's not a ton of squat variations. Whenever
• 13:29
  Speaker 1: people challenge me that, I always kind of go, well,
• 13:31
  Speaker 1: tell them all. They get to about four or five,
• 13:34
  Speaker 1: you're right front back, Zurcher, overhead goblet. We've already moved
• 13:41
  Speaker 1: away from the barbell goblet and double cattlebell front squad,
• 13:44
  Speaker 1: so I got the six without working very hard. Someone
• 13:47
  Speaker 1: raisers head, yes, belt squad okay, belt squats yes, yes, yes,
• 13:51
  Speaker 1: there's just not that many. So when you come to squatting,
• 13:54
  Speaker 1: which doesn't always work on easy strength, variation will be
• 13:58
  Speaker 1: a little bit. You'll have to know yourself. With the
• 14:01
  Speaker 1: hinge family, especially in the deadlift family. It seems like
• 14:04
  Speaker 1: every week there's a new deadlift online. So that would
• 14:07
  Speaker 1: be mild variation that's going from one exercise to another,
• 14:11
  Speaker 1: but honestly, if someone ever been to a weight room,
• 14:13
  Speaker 1: it looked the same. The third variation is wild variation,
• 14:17
  Speaker 1: and I think this is what most people who've trained
• 14:20
  Speaker 1: for a while will ask. Wild variation eight weeks of
• 14:25
  Speaker 1: easy strength with the barbell, eight weeks armor building formula
• 14:28
  Speaker 1: with kettlebells, eight weeks easy strength, eight weeks armor building
• 14:32
  Speaker 1: for me. Eight So you're still lifting weights, you're still
• 14:36
  Speaker 1: doing things, but with so much variation it brings joy
• 14:40
  Speaker 1: to your heart. I think I answered the question fairly well,
• 14:47
  Speaker 1: So just remember easy strength omnibook, Dan John University dot Com,
• 14:50
  Speaker 1: slash bookstore. Mild wild and no variation all have their
• 14:56
  Speaker 1: place in every single listener's toolbox. Wild variation is great,
• 15:02
  Speaker 1: especially of a love you know, training seasonally. It's a
• 15:06
  Speaker 1: wonderful variation. You're gonna do armor building formula as written,
• 15:10
  Speaker 1: easy strength for forty days as written, and you just
• 15:13
  Speaker 1: keep alternating. Mild variation, you go from bench press to
• 15:16
  Speaker 1: inklin and then of course no variation. You're just gonna,
• 15:20
  Speaker 1: you know, stick your nose to the grainstone and rub
• 15:23
  Speaker 1: it off. I hope that helped. Thank you. Good question,
• 15:26
  Speaker 1: and I am a big fan of the idea of
• 15:29
  Speaker 1: doing one program for a long time. However, most people
• 15:32
  Speaker 1: I know can't stand in line for more than twelve
• 15:36
  Speaker 1: seconds without pulling out their phone and start scrolling, So
• 15:40
  Speaker 1: it really depends on your ability to stay focused and
• 15:43
  Speaker 1: stay on. Okay, we have a question from Tanner. I'm
• 15:47
  Speaker 1: a big fan of your philosophy to include the basic
• 15:50
  Speaker 1: movements of push, pull, hinge, squad carry in a workout program.
• 15:53
  Speaker 1: I try to check these boxes in every workout in
• 15:56
  Speaker 1: some way, shape or form. Good do you think jump
• 15:59
  Speaker 1: could be to this list of basic movements to include
• 16:02
  Speaker 1: in a workout program? Are do you think squad and
• 16:05
  Speaker 1: hinging adequately preserve the ability to jump. Well, let's just
• 16:10
  Speaker 1: answer this real quick, Tanner. If you actually and it's
• 16:13
  Speaker 1: in a number of my books. It's called the matrix.
• 16:15
  Speaker 1: It's in my Not only do I have Fitness Forge out,
• 16:22
  Speaker 1: but I also have a book over in Amazon. One
• 16:24
  Speaker 1: is called the ABC's and F's of Training, and another
• 16:28
  Speaker 1: one is called I think it's called Strength Training for
• 16:30
  Speaker 1: the Youth Athlete. Both of them include my matrix. I'm
• 16:34
  Speaker 1: pretty sure that Easy Strength omnibook has the matrix. I'm
• 16:38
  Speaker 1: sure most of my recent books and they're really easy
• 16:40
  Speaker 1: to find. But basically, see, I don't disagree with you,
• 16:44
  Speaker 1: but so I always think you should start with an isometric.
• 16:48
  Speaker 1: If you're a brand new to me and you've never trained,
• 16:50
  Speaker 1: or you've been broken, we might start with isometrics. For example,
• 16:54
  Speaker 1: in the hip hinge, the isometric is the glute bridge.
• 16:58
  Speaker 1: You know you're on your back those you scoop that
• 17:01
  Speaker 1: zipper to the sky. You squeeze, squeeze, squeeze. If you're
• 17:04
  Speaker 1: with me, we do an ab pull down with it.
• 17:07
  Speaker 1: Get the abs tight to make the glutes work harder. Great,
• 17:10
  Speaker 1: and then maybe the next exercise is the hip thrust great,
• 17:14
  Speaker 1: exercise good, and then what do you do well? If
• 17:17
  Speaker 1: you were me, I would do stadium steps or hill
• 17:20
  Speaker 1: sprints from there, or bounding and leaping or jumping like
• 17:23
  Speaker 1: you're thinking. So for me, it's part of the matrix.
• 17:27
  Speaker 1: So my matrix goes push, pull, hind squat, loaded carries,
• 17:31
  Speaker 1: and then it goes isometrics, traditional weightlifting movements, anti rotation
• 17:36
  Speaker 1: movements which I used to call asymmetrical, and including in
• 17:40
  Speaker 1: there or skipping bounding in those, and then there's the
• 17:44
  Speaker 1: combination exercises. If you add a dip to a press
• 17:49
  Speaker 1: that becomes a jerk, you know, and then from there
• 17:51
  Speaker 1: the Olympic lifts. I think all exercises are valuable. I
• 17:56
  Speaker 1: think your idea jumping has great value. But always make
• 17:59
  Speaker 1: sure it is put into a situation that can support
• 18:03
  Speaker 1: the people doing the program. Okay, thank you. Fun question.
• 18:06
  Speaker 1: We have a question from John, and as of course
• 18:09
  Speaker 1: regular listeners know, I have to say, what a great name.
• 18:11
  Speaker 1: I heard a phrase yesterday. It struck me as something
• 18:14
  Speaker 1: you would say, when you reach the age of sixty,
• 18:17
  Speaker 1: you should not be concerned with absolute strength, but rather
• 18:20
  Speaker 1: the practice of strength. I liked that. As I discussed
• 18:24
  Speaker 1: this with a friend. We both realize we have no
• 18:27
  Speaker 1: idea what the practice of strength means. Then how to
• 18:30
  Speaker 1: apply it to our training, less intensity, more volume. And
• 18:34
  Speaker 1: then the third option you gave me it was easy strength,
• 18:36
  Speaker 1: and that's going to be my answer. Does this conflict
• 18:39
  Speaker 1: with the idea that you have about the older and
• 18:42
  Speaker 1: wiser lifter training for hypertrophy instead of strength? And how
• 18:45
  Speaker 1: would you design a program around the idea of the
• 18:48
  Speaker 1: practice of strength. Well, you know, as I sneak up
• 18:52
  Speaker 1: and I can smell, seventy seventy years of age is
• 18:55
  Speaker 1: right around the corner for me. In it shocks me
• 18:57
  Speaker 1: said out loud. But my first concern, John is I'm
• 19:00
  Speaker 1: not a fan of either or so right now, I'm
• 19:02
  Speaker 1: still trying to build my strength. I mean, it is
• 19:05
  Speaker 1: funny to think that I'm lifting weights now that I
• 19:08
  Speaker 1: that I trained with in high school. You know, it's
• 19:10
  Speaker 1: been an interesting run. You know, my strength went like
• 19:13
  Speaker 1: this and then this slow decline in some exercises. I
• 19:19
  Speaker 1: am stronger than I was in high school. Proud to
• 19:21
  Speaker 1: say this in the chin up. I'm stronger than I
• 19:23
  Speaker 1: was in high school inclents, which I loved in high school,
• 19:28
  Speaker 1: I'm about the same level I was in high school,
• 19:30
  Speaker 1: and some other exercises I'm woefully behind, but in some
• 19:34
  Speaker 1: other ones I'm actually at my junior college numbers. So strength,
• 19:37
  Speaker 1: and this is a general point I like all of
• 19:39
  Speaker 1: our listeners to know. If you keep you know, it's
• 19:42
  Speaker 1: like the wolf story. It's it's the wolf you feed
• 19:44
  Speaker 1: that stays around. If you keep fading and feeding your strength,
• 19:49
  Speaker 1: it's going to stick around a long time. So I
• 19:52
  Speaker 1: got my strength up to hear at a nice peak.
• 19:55
  Speaker 1: People my age, my classmates who decided not to lift weights,
• 19:59
  Speaker 1: they got their strength to hear. We're both dropping at
• 20:02
  Speaker 1: the same rate, according to the research, at the same rate,
• 20:06
  Speaker 1: but I have that nice gap. So even at seventy,
• 20:10
  Speaker 1: I I don't know, I'm still stronger than most people
• 20:13
  Speaker 1: I know who are in their twenties, thirties and forties.
• 20:17
  Speaker 1: That's okay. I can't reach back to pat myself on
• 20:19
  Speaker 1: the back, but that's just the fact of someone I've
• 20:24
  Speaker 1: been lifting weight since nineteen sixty five and I've been
• 20:26
  Speaker 1: taking it serious. Your question, though, one I want to
• 20:29
  Speaker 1: make sure you hear. You can build strength with a
• 20:33
  Speaker 1: whole range of reps. Now, clearly, you know if you
• 20:38
  Speaker 1: were to make me say, Dan, you can only do
• 20:40
  Speaker 1: one rep rains the rest of your life because of
• 20:43
  Speaker 1: some stupid law. Yeah, I'd probably say five. Okay, fives
• 20:45
  Speaker 1: like that magic number. I always tell young strength coaches
• 20:49
  Speaker 1: to memorize how to say five. And every language is
• 20:52
  Speaker 1: go besh kooy and every language you can think of,
• 20:56
  Speaker 1: so that because you can always have a job no
• 20:59
  Speaker 1: matter where you go. You just say kooi kooy'. That's Irish.
• 21:03
  Speaker 1: Five set to five, oh okay in five lists. There
• 21:07
  Speaker 1: you go. There's your perfect program. But if if you're
• 21:10
  Speaker 1: doing inclimbaged presses because it was in my head and
• 21:15
  Speaker 1: you did five with two oh five and a week
• 21:18
  Speaker 1: later you do six, you got stronger, but you might
• 21:21
  Speaker 1: have also built some new new myofibular hypertrophy in your
• 21:28
  Speaker 1: body that's going to stick around a long time. Try
• 21:32
  Speaker 1: not to let yourself get it caught too much in
• 21:35
  Speaker 1: this idea that it's strength or hypertrophy. It's it's strength
• 21:40
  Speaker 1: or body building. A little bit of both is going
• 21:43
  Speaker 1: to happen all the time. I certainly recommend that from
• 21:47
  Speaker 1: your mid thirties to fifties, you try to get as
• 21:49
  Speaker 1: strong as you can be again, because the research if
• 21:52
  Speaker 1: we can get you knocked up a little bit, that
• 21:55
  Speaker 1: strength is going to stick around. Once you hit about
• 21:58
  Speaker 1: fifty six, you know, the fight for lean body mass,
• 22:01
  Speaker 1: the fight, the war for me lean body mass begins.
• 22:07
  Speaker 1: I was talking to somebody at one of his clients
• 22:09
  Speaker 1: is on a GLP one and the client just wants
• 22:14
  Speaker 1: to do cardio now, but is already suffering a few problems.
• 22:18
  Speaker 1: And my friend is trying to convince the person to
• 22:22
  Speaker 1: get back into strength training while you're on these drugs,
• 22:26
  Speaker 1: because your muscles stay big, strong, powerful and wonderful through
• 22:31
  Speaker 1: strength training. There's a whole bunch of other things you
• 22:33
  Speaker 1: can do your gym, in your community, in a park,
• 22:38
  Speaker 1: but it is really hard for us to get away
• 22:41
  Speaker 1: from classic strength training as the way to keep lean
• 22:44
  Speaker 1: body mass. And if you keep lean body mass, you'll
• 22:47
  Speaker 1: keep your strength. Thank you, good, good question. Mark has
• 22:50
  Speaker 1: a fun question. So far this year, I have completed
• 22:53
  Speaker 1: the ten thousand Swing Challenge and I'm currently in week
• 22:57
  Speaker 1: six of the Armor Building Formula and getting great results.
• 23:00
  Speaker 1: My plan was to run easy strain for fat loss
• 23:03
  Speaker 1: after I completed this round of the Armor Building Formula,
• 23:07
  Speaker 1: but after reading the Armor Building formula two. I am
• 23:11
  Speaker 1: thinking about running Armor Building Formula four fat loss. It
• 23:15
  Speaker 1: seemed like it could be the best of both worlds. However,
• 23:18
  Speaker 1: I am thinking about tweaking things up a bit. Of
• 23:20
  Speaker 1: course everyone does, and would like your guidance and opinion.
• 23:24
  Speaker 1: In the book, you write that after the first three
• 23:26
  Speaker 1: weeks of armor Building Formula four fat loss should be
• 23:29
  Speaker 1: an ABC three times a week for five to ten rounds,
• 23:33
  Speaker 1: and every fourth week is high rep pressing, rinse, wash, repeat.
• 23:37
  Speaker 1: I wanted to know what you thought about following for
• 23:40
  Speaker 1: the first three weeks, Monday would be dedicated to single
• 23:43
  Speaker 1: bell ABC, Wednesday double bell ABC, and Friday the RBC.
• 23:49
  Speaker 1: Of course, each would be followed by a carry of
• 23:51
  Speaker 1: some sort. As you write in the book, I would
• 23:54
  Speaker 1: also add some low rep pull ups every day, something
• 23:57
  Speaker 1: like ten singles or two sets of five, and of
• 23:59
  Speaker 1: course wrap it all up with a thirty to forty
• 24:02
  Speaker 1: five minute walk. What are your thoughts in this well.
• 24:05
  Speaker 1: First off, the Armor Building Formula two has the armor
• 24:10
  Speaker 1: building formula for fat loss, and as I said in
• 24:13
  Speaker 1: an earlier question, one of the things we've done in
• 24:16
  Speaker 1: the more recent conversations, remember all programs are evolving, is
• 24:22
  Speaker 1: and looking at your question concerns me because you might
• 24:26
  Speaker 1: fall into the trap. You're gonna do the hard work
• 24:28
  Speaker 1: of the single BELLABC, the DOUBABC, and the running back complex.
• 24:34
  Speaker 1: Those are all hard workouts. My concern after hard workouts
• 24:39
  Speaker 1: is there's a natural tendency. Of course not you and
• 24:42
  Speaker 1: of course not me, but everybody else. When you work
• 24:45
  Speaker 1: out hard, you start knocking down a lot of calories.
• 24:49
  Speaker 1: I don't know. I don't know how many calories you're
• 24:51
  Speaker 1: burning a workout, honestly, and again, you know, the body
• 24:55
  Speaker 1: adapts so quickly to anything you throw at it. So
• 24:59
  Speaker 1: you know, if you're walking tow thousand steps a day
• 25:01
  Speaker 1: and it says you're burning eight hundred calories, that might
• 25:03
  Speaker 1: be true with the first couple of days, but pretty
• 25:05
  Speaker 1: soon A's be seven and has me six, and I'd
• 25:07
  Speaker 1: be five. The body adapts, but it's still gonna be
• 25:11
  Speaker 1: burning calories. What I don't want you to do is
• 25:14
  Speaker 1: train so intensely that you let the angry, the hungry
• 25:19
  Speaker 1: take over the I mean, when I was in junior college,
• 25:23
  Speaker 1: I'd come home and I couldn't wait to start throwing
• 25:27
  Speaker 1: food down my throat. You know that's not a good
• 25:29
  Speaker 1: way to go through that's that's not going to help you.
• 25:31
  Speaker 1: It's so much easier to eat two hundred calories than
• 25:35
  Speaker 1: it is to burn two hundred calories. You know, most
• 25:39
  Speaker 1: of us sitting here and driving your car, you're probably
• 25:41
  Speaker 1: doing the thing that burns more calories. I remember reading
• 25:44
  Speaker 1: a couple of years ago. Whether this is true or not,
• 25:46
  Speaker 1: I like the point, but sleeping burns more calories than sitting,
• 25:50
  Speaker 1: and I thought that was one of those amazing things
• 25:53
  Speaker 1: I've ever read in my life. I would much rather
• 25:56
  Speaker 1: you keep a hard grip on your calories and stay
• 26:01
  Speaker 1: where you're supposed to be on your daily calories, then
• 26:05
  Speaker 1: try to offset that by burning calories. So I like
• 26:09
  Speaker 1: your idea, I would suggest you dedicate one week a
• 26:14
  Speaker 1: month to your idea of the single double and running back,
• 26:17
  Speaker 1: but the other two three weeks military on Monday and
• 26:22
  Speaker 1: Friday ABC or variation on Wednesday. Do that for two weeks,
• 26:27
  Speaker 1: Week three, so week one your idea, Weeks two and
• 26:33
  Speaker 1: three the high press weeks with just the one complex workout,
• 26:37
  Speaker 1: and then week four You're gonna have to think this
• 26:40
  Speaker 1: one through with me. My thought was a high press
• 26:44
  Speaker 1: day for you because you're doing so many things maybe
• 26:47
  Speaker 1: the single bell ABC and then do two things on
• 26:51
  Speaker 1: one day like you do at the beginning of the ABF.
• 26:53
  Speaker 1: A lower volume weird it say, is a lower volume
• 26:57
  Speaker 1: high press day, like a total of forty presses and
• 27:01
  Speaker 1: then a lower volume ABC are running back. Okay, don't
• 27:07
  Speaker 1: blow it up. Don't blow yourself up trying to win here.
• 27:10
  Speaker 1: What you want to do is you want to lose
• 27:13
  Speaker 1: I think a pound a month is great. I know
• 27:16
  Speaker 1: on TV and those ads I get on my computer constantly,
• 27:21
  Speaker 1: everybody else in the world is losing forty pounds a week.
• 27:23
  Speaker 1: But if you lose a pound a month for four years,
• 27:26
  Speaker 1: that's a lot of weight and it will stay off.
• 27:29
  Speaker 1: I'm the poster boy for that. A little bit more gradual,
• 27:33
  Speaker 1: a little bit more nudging, and I think you'll get
• 27:35
  Speaker 1: to where you want to be. Thank you, good question. Okay,
• 27:38
  Speaker 1: we have a question from Jason. I recently saw an
• 27:40
  Speaker 1: interview with Scott Johnson from Evoke Endurance, who trains people
• 27:44
  Speaker 1: for mountaineering. I will not be pursuing mountaineering, but he
• 27:47
  Speaker 1: has written about improving the aerobic base. I feel that
• 27:51
  Speaker 1: improving this is the key to progressing all of my
• 27:54
  Speaker 1: kettlebell rounds, my pardon kettlebell workouts. When I do any
• 27:59
  Speaker 1: workout I get into the higher zones of heart rate immediately,
• 28:03
  Speaker 1: which may be making my aerobic base worse, according to Johnson,
• 28:07
  Speaker 1: which is how I feel my train is gone. I
• 28:10
  Speaker 1: get stronger, but I don't feel like my aerobic capacity
• 28:13
  Speaker 1: gets better. It gets worse. I am just scratching the
• 28:17
  Speaker 1: surface of Phil matthew Ton's work. Phil matthew Tone read
• 28:22
  Speaker 1: his book in nineteen eighty seven. I'm pretty sure it
• 28:24
  Speaker 1: was eighty seven. Everybody's an athlete. I've had only a
• 28:27
  Speaker 1: chance to talk to him once or twice. Guy is brilliant.
• 28:30
  Speaker 1: I think he really answered the aerobic conundrum. If you will,
• 28:35
  Speaker 1: and I feel like I'm about to start chasing timmy rabbits.
• 28:39
  Speaker 1: I get the sense of that already. Do you have
• 28:41
  Speaker 1: any suggestions on how I can stay in the Dan
• 28:43
  Speaker 1: john universe doing swings presses an ABC but improve my
• 28:48
  Speaker 1: aerobic base. Maybe the answer is to be more patient
• 28:51
  Speaker 1: and just allow my body to adapt. Well. You know
• 28:54
  Speaker 1: so Phill's aerobic based numbers and fat loss numbers, and
• 28:58
  Speaker 1: I agree with these. There's two numbers you want to
• 29:00
  Speaker 1: know in your head. One eighty minus your age and
• 29:03
  Speaker 1: one sixty minus your age. Let's just say I'm seventy
• 29:06
  Speaker 1: because close enough. So when I work out between ninety
• 29:09
  Speaker 1: and one hundred and ten, which is really low. And
• 29:13
  Speaker 1: actually it's a little bit lower because I do take
• 29:16
  Speaker 1: one drug called met Foreman, So I should be eighty
• 29:20
  Speaker 1: five to one hundred and five, which I can get
• 29:25
  Speaker 1: to pretty easily after a weight workout. I'm there, you know.
• 29:29
  Speaker 1: So for me to get into my fat burning aerobic
• 29:32
  Speaker 1: zone is pretty easy. So everybody mentally go one eighty
• 29:35
  Speaker 1: mice or age one sixty minus age, and how can
• 29:39
  Speaker 1: you get there? But the thing I always push Jason
• 29:42
  Speaker 1: is how can I get there? But how easy can
• 29:44
  Speaker 1: I get there? You know, if you want to get
• 29:47
  Speaker 1: your heart rate out, go to any track meet in
• 29:50
  Speaker 1: the world. Stand on that starting line for the four
• 29:54
  Speaker 1: hundred meters, and when you hear the gun, go off.
• 29:56
  Speaker 1: Run as fast as you can for one lap. I
• 30:00
  Speaker 1: guarantee at around two well, depending on your conditioning, hopefully
• 30:04
  Speaker 1: not one hundred meters, hopefully not two, right around three hundred,
• 30:08
  Speaker 1: three hundred and thirty meters. All of a sudden, you're
• 30:10
  Speaker 1: gonna discover this funny thing we used to call the
• 30:12
  Speaker 1: bear because the bear jumps on you and it is
• 30:16
  Speaker 1: hilariously brutal. It is so painful. And there's a video
• 30:20
  Speaker 1: somewhere in the world of the weight men at Skyline
• 30:24
  Speaker 1: College racing the distance runners in a four by four,
• 30:29
  Speaker 1: which still to this day. We were faster, but they
• 30:33
  Speaker 1: didn't have the problems with lactic acid. Four by four
• 30:36
  Speaker 1: and watching my good friend John King literally lock up
• 30:41
  Speaker 1: and you can hear him laughing because he was in
• 30:43
  Speaker 1: so much pain. That's a great way to get your
• 30:45
  Speaker 1: heart rate up. Is it valuable for fat well, I'm
• 30:48
  Speaker 1: sure it is. You know, we always joke, don't worry
• 30:51
  Speaker 1: about what you eat is a four hundred meter runner,
• 30:53
  Speaker 1: because we all know what you had for lunch because
• 30:55
  Speaker 1: you throw it up. What's the easiest way, Jason, you
• 30:58
  Speaker 1: can get to those heart rate numbers? Now, if you're
• 31:00
  Speaker 1: doing something like swing, just say you can do swings.
• 31:04
  Speaker 1: Maybe put a heart rate monitor on yourself and just
• 31:08
  Speaker 1: see you take the twenty four and start swinging, and
• 31:11
  Speaker 1: just if you can't keep swinging until you hit that
• 31:15
  Speaker 1: lower threshold, whatever that number is. For me, we'll use
• 31:17
  Speaker 1: the eighty five. That might not be very many swings,
• 31:21
  Speaker 1: and then on the next round, you count again and
• 31:24
  Speaker 1: get to that lower threshold. Do another round, get to
• 31:27
  Speaker 1: the lower threshold, and I would do your best to
• 31:30
  Speaker 1: record them. And the second you go back to under
• 31:34
  Speaker 1: that number, you know, get swinging again. We did this
• 31:39
  Speaker 1: a couple of years back with the ten thousand swinging Challenge.
• 31:42
  Speaker 1: We all had heart rate monitors on and the first
• 31:45
  Speaker 1: thing we all picked up was how long it took
• 31:48
  Speaker 1: us to get through the ten the five hundred swings,
• 31:52
  Speaker 1: Because in the beginning of the day it would take
• 31:55
  Speaker 1: a fair number of swings to get to the lower number.
• 31:58
  Speaker 1: As you kept coming back, kept waving back for more swings,
• 32:02
  Speaker 1: it took less and less and less. I mean, I
• 32:05
  Speaker 1: don't think anyone got singles out of it, but it
• 32:07
  Speaker 1: was it was. It was hard. That's what I would
• 32:10
  Speaker 1: recommend for you. Purchase a heart rate monitor. Now there's
• 32:14
  Speaker 1: a couple of things you can try it. It's hard
• 32:17
  Speaker 1: for a lot of people to get their heart rate
• 32:19
  Speaker 1: up on bikes, on bicycles, indoor bikes, exercycles may be different,
• 32:24
  Speaker 1: but for biking, it it's just hard. Here in my neighborhood,
• 32:27
  Speaker 1: you know, there's even though it looks flat, there's a
• 32:29
  Speaker 1: big section of downhill. There's stops, signs, there's traffic, there's pedestrians.
• 32:36
  Speaker 1: Can you do it with walking? Can you do it
• 32:38
  Speaker 1: with Leonards Schwartz's heavy hands? You know, you take three
• 32:41
  Speaker 1: five pound weights and you move them like you know,
• 32:43
  Speaker 1: big sweeping moves as you walk. Clearly, if you're going
• 32:46
  Speaker 1: to cross country ski, especially up in those mountains back there,
• 32:50
  Speaker 1: at that altitude, it's not gonna take you very long.
• 32:52
  Speaker 1: Get your heart rate pounding through your chest. But that's
• 32:56
  Speaker 1: what I would recommend. Use matthew Town's numbers. Get a
• 33:00
  Speaker 1: heart rate monitor, measure it and play with that. The
• 33:03
  Speaker 1: other thing, kettlebells might not be the best way for
• 33:06
  Speaker 1: you to develop your aerobic base. If walking gets you there,
• 33:09
  Speaker 1: if light, heavy hands get you there, maybe that's the
• 33:12
  Speaker 1: thing you need to add to your training. A good question,
• 33:16
  Speaker 1: and thank you so much. Okay, well we have to
• 33:19
  Speaker 1: answer this question. Matt Matt. Hello, Matt Matt says, greetings
• 33:23
  Speaker 1: from Ireland. I'll be there in October. Firstly, a big
• 33:27
  Speaker 1: thank you for your wit and wisdom. Well, maybe I
• 33:30
  Speaker 1: got it from my mom's half of the family from
• 33:33
  Speaker 1: She's from the North and I grew up. I grew
• 33:36
  Speaker 1: up in an Irish community. Your content is direct and
• 33:40
  Speaker 1: digestible and an increasingly chaotic world of health and fitness,
• 33:44
  Speaker 1: so thank you. My question is short. My question in
• 33:49
  Speaker 1: short is which movements are the most amiable to grease
• 33:54
  Speaker 1: the groove? If I'm using a simple Connect four game
• 33:57
  Speaker 1: to track how many exercises grease the groove I can
• 34:01
  Speaker 1: get done in a week. At present, I do three
• 34:04
  Speaker 1: ring pull ups, I put on a red coin, and
• 34:07
  Speaker 1: after ten gobblet squats I put in a yellow coin.
• 34:10
  Speaker 1: The Connect four grid is seven by six, So in theory,
• 34:14
  Speaker 1: if I do everything over a week, I get sixty
• 34:17
  Speaker 1: three pull ups and two hundred and ten gobblets squats.
• 34:20
  Speaker 1: I gotta tell you, Matt, that's kind of interesting. And
• 34:23
  Speaker 1: by the way, Connect four is a great game. Is
• 34:26
  Speaker 1: this an over at least simplistic framework. I'm trying to
• 34:30
  Speaker 1: get something that's pretty good, which, as you know, is
• 34:33
  Speaker 1: pretty good for contexts. I'm thirty six years old, seventy
• 34:36
  Speaker 1: two kilos and a blue belt and BJJ. I train
• 34:41
  Speaker 1: usually three to four hours a week on the mats,
• 34:43
  Speaker 1: so I hoping I'm getting sufficient sports specific condition In
• 34:46
  Speaker 1: that way, I'd like any exercise selection to improve athleticism
• 34:51
  Speaker 1: for my jujitsu, or at least stave off injury risk.
• 34:55
  Speaker 1: I rock once per week. Two. Well, what are the
• 34:59
  Speaker 1: best exercises for the grease the groove? It comes down
• 35:02
  Speaker 1: to what you can do. Okay, that's that's the key. Now,
• 35:07
  Speaker 1: one of my friends, he's a professor up in Washington,
• 35:11
  Speaker 1: he brings a barbell into his office and does a
• 35:14
  Speaker 1: grease the groove there. Well, if you have a job
• 35:16
  Speaker 1: where you can't have a bar bell in your office,
• 35:18
  Speaker 1: in case some of the things I'm about to say
• 35:19
  Speaker 1: do not work. If you're in a situation at your
• 35:22
  Speaker 1: work and home where you can do push ups every
• 35:25
  Speaker 1: hour on the hour, push ups are a good grease
• 35:28
  Speaker 1: the groove. Now pavel of course, Famalcy talks about his
• 35:31
  Speaker 1: father having a chin up bar in the home and
• 35:34
  Speaker 1: every time he walked through a certain door he did
• 35:36
  Speaker 1: some pull ups or chin ups. That's a great option.
• 35:41
  Speaker 1: Any exercise that is a has a short stroke, is
• 35:46
  Speaker 1: not too weird to look at, that you can get
• 35:49
  Speaker 1: away with is a good one. If you can bring
• 35:52
  Speaker 1: a kettlebell into your office, clean and press is a
• 35:56
  Speaker 1: great grease the groove movement. I wouldn't say notches well,
• 36:00
  Speaker 1: at least in my case, because I don't want my
• 36:03
  Speaker 1: fly fly my tie flying around, or my fly tying around.
• 36:08
  Speaker 1: That's a fisherman joke. If you can bring an Olympic
• 36:13
  Speaker 1: bar into your office. Overhead squats are really a good one. Again,
• 36:17
  Speaker 1: there's the issue of squatting in a suit and tie.
• 36:21
  Speaker 1: That's always a problem winners. Pushups like you said, pull
• 36:25
  Speaker 1: chin ups as you noted. Goblet squats are very good
• 36:29
  Speaker 1: if you have the equipment. Deadlifts are really not bad
• 36:32
  Speaker 1: at all. Hip thrusts, if it's not too weird for you,
• 36:37
  Speaker 1: work really well. I always keep my bread contraras glute
• 36:40
  Speaker 1: loop with me, and so if you do some of
• 36:43
  Speaker 1: the workouts we do, we're that might be too many reps.
• 36:47
  Speaker 1: But say you got from we're talking about free hip
• 36:51
  Speaker 1: thrust unloaded except for the glute band. If you got
• 36:54
  Speaker 1: twenty five to fifty every hour in the hour, I'm
• 36:57
  Speaker 1: guessing something good would happen. So there's two sides to
• 37:01
  Speaker 1: this answer, Matt Okay. The first is what can you
• 37:05
  Speaker 1: do in the situation you have at home or in
• 37:08
  Speaker 1: the office. If you pick an exercise that's you know,
• 37:12
  Speaker 1: you need a big piece of equipment. For and you
• 37:15
  Speaker 1: have a and you work like an office space, you
• 37:17
  Speaker 1: got that little you know area, you're not gonna be
• 37:19
  Speaker 1: able to pull it off, or you're gonna be a
• 37:21
  Speaker 1: nuisance to a lot of your friends or your coworkers,
• 37:24
  Speaker 1: I should say. So, it's gonna depend on your equipment,
• 37:27
  Speaker 1: the exercise you pick on, the equipment and the setting calisthenics,
• 37:31
  Speaker 1: the push up, the pull up again, the pull up
• 37:33
  Speaker 1: you have to have a bar, so it's going to
• 37:35
  Speaker 1: slide your back over. But push ups, goblet squads, and
• 37:38
  Speaker 1: hip thrust no equipment exercises might be a really good
• 37:42
  Speaker 1: idea for you. Okay, So it's gonna just depend a
• 37:46
  Speaker 1: little bit. Some exercises, even with the short stroke, don't
• 37:50
  Speaker 1: work well. I would suggest that if you were doing
• 37:53
  Speaker 1: exercise like a curl, since it works. I mean, I mean,
• 37:57
  Speaker 1: I think the standing barbell curl works a lot more
• 38:01
  Speaker 1: muscles than the biceps. When I was young, you know,
• 38:05
  Speaker 1: we used to complain about the standing bar belt curl
• 38:08
  Speaker 1: because you know what it really hits well, the anaconda muscles.
• 38:12
  Speaker 1: So the curl might not be a good exercise. I
• 38:14
  Speaker 1: would not do you know, a skull crusher in grease
• 38:18
  Speaker 1: the groove. It's gonna have to be one of the
• 38:20
  Speaker 1: exercises we kind of discussed again. And for those of
• 38:25
  Speaker 1: you listening, and if you're gonna try something like Matt's
• 38:27
  Speaker 1: doing doing a push up, doing the gobble squad and
• 38:31
  Speaker 1: doing this ring pull up, I'm adding an exercise to
• 38:34
  Speaker 1: your combination. That's pretty good, and pretty good is pretty good.
• 38:40
  Speaker 1: The amount of work you're getting isn't a ton, but
• 38:44
  Speaker 1: like you said, in a week, that's sixty three pull
• 38:47
  Speaker 1: ups and two ten gobblet squads. That's a fair amount
• 38:49
  Speaker 1: of work. But I would probably want you to add
• 38:52
  Speaker 1: a push up or something like that into it also.
• 38:54
  Speaker 1: And good luck and congrats on the blue belt. That
• 38:57
  Speaker 1: is awesome. And as always, I love my friends in Ireland,
• 39:01
  Speaker 1: and thank you folks. That's it. That is our episode again.
• 39:05
  Speaker 1: If you have a question, please send them to the
• 39:07
  Speaker 1: podcast of this address podcast at Danjohnuniversity dot com. Each
• 39:14
  Speaker 1: and every week I sit down and answer these great
• 39:16
  Speaker 1: questions and until next time, let's all keep on lifting
• 39:20
  Speaker 1: and learning. Thank you.