Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to there is a Method to the Madness.
My name is Rob Maxwell and I'man exercise physiologist and
personal trainer.
I am the owner of Maxwell'sFitness Programs and I've been
in business since 1994.
The purpose of this podcast isto get to the real deal of what
really works and, mostimportantly, why things work.
(00:21):
Hence the name there is amethod to the madness.
Before I get to today's show, Iwant to thank Jonathan and Lynn
Gildan of the Gildan Group atRealty Pros.
They are committed to providingthe highest level of customer
service in home sales.
Why don't you give them a shoutand figure out what your home
is worth?
386-451-2412.
(00:46):
Hello everybody, rob here, it isSunday, may 4th for me when I'm
making this.
I think this is supposed tolaunch on Monday.
I just did a little bit of lifecycle, did some intervals for
(01:06):
about 20 minutes and then I dida full body strength training
routine, made the email fortomorrow, did some other things
to prepare for a nice busy week.
It's kind of rainy here incentral Florida, which is kind
of ironically funny because wehaven't had really any rain for
(01:30):
what seems like a month and Iwas going to mow the lawn when I
got home from the gym.
So that is now not going tohappen.
But I understand that I'll justhave to be inconvenienced
because we need the rain.
But anyway, I find it kind ofironic.
I was actually looking forwardto doing the lawn because I
(01:51):
think it looks like crap, butthat's neither here nor there.
So let's talk a little bitabout fitness.
This morning I'm going to talkto you about how some things
really appear to be complicatedin exercise science, but when
(02:11):
you really get down to it it'snot.
I get a lot of the differentjournals.
Of course I'm a member of theAmerican College of Sports
Medicine.
I have one of my certificationsthrough them and I'm also one
of their members, meaning that Iget their periodicals and get
discounts on their continuingeducation and all that good
(02:33):
stuff.
And you know, I think thatthat's worth it.
And I'm also a member of theNSCA National Strength and
Conditioning Association.
Their version of it's notreally a club, but it's a
membership that goes along withmy CSCS certification I have,
(02:54):
which is a certified strengthconditioning specialist.
So I get their periodicals andall that good stuff too.
And I know everything is likewell-meaning, like the research
that comes out the, you know,the American College of Sports
Medicine journal that I getmonthly, one of them that I get,
(03:17):
I should say the one I actuallyget in the mail.
Don't you all like really missmagazines and things like that?
I mean, I know they still havethem, but they're not really
magazines anymore.
They're like these, you know,life covers of the Beatles
instead of like Life MagazineMonthly or whatever.
But anyway, I really I likekind of the hold in your hand
(03:43):
form of a magazine versus beingonline.
So this is one that I likebecause it comes in the mail and
you know I can open it up andread it, versus my other ones
that are sent via email.
And the American College ofSports Medicine one that is and
it's pretty good, it's got somereal applicable articles in it.
(04:05):
It at least gives me things tothink about, talk about, write
about and go over with you.
But some of the other deeperones, the ones that are, you
know, really research-based foracademics, you know I get as
well.
Just honestly, I probablywouldn't if it didn't come with
(04:26):
being part of the membership andthat's why those I get via
email, because I really don'twant them to waste the paper and
cut down trees for what I seeis very needless information.
But I get them in my email andI definitely will open the email
and I will read through thearticles and click on ones that
(04:47):
seem sort of relevant.
But you know, we're notreinventing the wheel here with
these things and I can remembera buddy of mine shout out to
Greg this is going to force himto listen to this podcast.
He was in my master's programwith me in exercise physiology
(05:08):
and we used to joke back then.
It's like some of these studies, it's like what are we looking
at here?
Like seriously, and this was inthe early 90s, so it's gotten
even more carried away now andit's really hard to come up with
anything new.
As I've spoken about before,there has been some new research
(05:28):
on rate of perceived exertionand endurance training, meaning
that the biggest cause offatigue is mental.
When a person feels likethey're tired, they're going to
become tired.
So there's been some newinteresting stuff on that.
But other than that, we'veknown how to improve our VO2 max
(05:50):
and lactate threshold and onsetof blood lactate gaseous
accumulation in the enduranceworld and we've known how to
increase our hypertrophy and ourstrength and muscle mass, which
is hypertrophy in the strengthworld like we've known how.
So I'm bringing all this upbecause in some of the latest
(06:13):
things I've been reading ithappens all the time.
But this week I took even extranote and I just kind of
chuckled and I started laughingand you know, showing Ellen, I'm
like look, I mean they're kindof like trying to look at the
muscle damage done within themuscle cell.
(06:36):
For years there was always thiscommon belief that DOMS, which
is delayed onset muscle soreness, is coming from slight
microscopic tears in the muscle,coming from slight microscopic
tears in the muscle, and thatleads to some inflammation,
which leads to the soreness weall feel after working out, and
(06:56):
then in time that repairs itselflike it's not an injury.
It's slight microscopic tears,which is okay Because if we
don't stress something itdoesn't grow.
But that was the belief of whatDOMS is and ultimately that's
still the belief.
But now they're looking at like, what part of the muscle cell
(07:17):
is it?
And are individuals feelingthat or are they feeling the
inflammation?
And so there's been stuff onthat.
And then, along the exact samelines, they're looking at that.
We know there has to bestructural damage to the muscle
fiber, so the muscle itself ismade up of a lot of motor
(07:40):
neurons which are made up ofmuscle fibers.
So we know that there has to bedamage to the muscle cells,
which is what a muscle fiber is.
It's a muscle cell.
So we know there has to bedamage to the muscle, damage to
the muscle cells, which is whata muscle fiber is.
It's a muscle cell.
So we know there has to bedamage to the muscle, damage to
the cells.
We also know that there has tobe metabolic stress to the
system.
So muscle cell damage willbring about only the change in
(08:05):
morphology to the cell, but itdoesn't bring changes to the
endocrine system per se.
So there has to be both, whichis why we can't just do one rep
all the time on things andexpect to get stronger.
There has to be a certainlength to the set and all that.
So we've known that for a verylong time that both systems need
(08:28):
to be stressed.
And you could argue the bone,the structural system, needs to
be stressed, all the soft tissuearea of tendons need to be
stressed.
You can stress central nervoussystem.
So like we can get into everysystem other than skin and say
most likely there has to bestress for adaptations to occur.
Most likely there has to bestress for adaptations to occur,
(08:48):
and adaptations are what wecall semi-permanent change.
So that's what we want.
We want the adaptation to occur.
That's how we get stronger.
But now they're looking at, like, exactly what part of the
muscle itself is getting damaged.
Muscle itself is getting damaged, whether it be part of the
(09:10):
myofibrils, of the actin and ormyosin, and is it due to the
response itself or is it due tothe inflammation, to the
response within the muscle fiber?
So, like that was one of thestudies I was looking at and I
was like literally reading thisand you know, like, oh, my
(09:39):
goodness, like who cares?
It absolutely doesn't changewhat we have to do.
Like, I mean, I get it Ifyou're, if you've got to write
your dissertation, you got towrite your thesis, you've got to
come up with things.
I mean, I was in college oncetoo, I worked on my master's
degree once too, and so we dohave to look at things that we
have to either do a thesis onand study it and break it down
(10:05):
and come up with the conclusionof the research, you know, or we
have to do our own studies ifwe're working on a PhD, and get
it published and all those goodthings.
I get it, you know, for academicpurposes.
I mean I get it, but I don'tget it.
I mean it's not like we're, atleast in this area, you know,
(10:27):
changing what we do or changinghow we're going to work out.
Like it's still going to comedown to the principles of what
we've known and many people know.
It's going to come down to thefact that, yes, we have to
create both physiological andmetabolic stress, or structural
(10:51):
stress on the muscle andmetabolic stress on the
endocrine system.
Like we know that, we've knownthat for a very long time, and
All of this is going to occur ifwe follow the principles that
we also know that we're supposedto do.
We have to show up number oneLike none of this research does
(11:17):
anybody any good if we can't getpeople to go to the gym and
only 20% of the population ofthe United States is even
meeting their 150 minutes ofmoderate exercise per week.
That's not even the strengthtraining, that's just any form
of moderate activity.
Only 28% of the people aremeeting that.
(11:41):
So that information doesn't dous a lot of good because the
majority of our population isn'tlistening or doing it, and
maybe this is part of the reasonwhy, like overcomplication, I'm
wrapping up my third book and Italk about a lot of these
different issues.
You know people's reasons fornot going to the gym, people's
(12:03):
reasons for not exercising, anddisinformation and confusion has
been one of the big reasons.
So this could be it.
I mean, I don't know that thegeneral population are reading
these types of studies, but itis getting passed along to the
posers out there who pretend tobe personal trainers and
(12:25):
physiologists and all thatstrength coaches online and
start talking about these typesof things.
And yes, they do.
I see it on social media allthe time Somebody trying to look
smart and talk about thebreakdown of the muscle fibers
and the actinomycin and themicrofilaments and all these
types of things.
And I'm looking at them going.
You don't have a clue as towhat you're talking about, but
(12:45):
it sounds good.
It sounds good to a lot oftheir followers, but this isn't
leading people into the gym.
So we have to get to the gym,which people aren't.
The next thing we have to do iswe have to be on an effective
exercise program for us, meaningwe need to be doing the right
exercises for us, and that takessome, of course.
(13:07):
That takes education.
That takes the takes education.
That takes the importanteducation.
That takes the importanteducation of knowing who to
select and listen to.
So you are doing the rightexercises for you.
And again, you can go onlineand you're going to have a lot
of the bro science peopletelling you that you should be
doing ass to grass, squats andall these types of things, and
then you not realizing thatthat's not meant for you because
(13:28):
you should be doing ass tograss, squats and all these
types of things.
And then you not realizing thatthat's not meant for you,
because you tore your meniscusback in 1998 and anything below
70 degrees is going to causethat little bad boy to pop again
.
So you know, but you'relistening to them.
And whose fault is that?
Probably a little bit of both,but you know that doesn't have
to happen.
You can get with somebody thatknows what they're talking about
(13:50):
.
Or, honestly, there's a lot ofgood books out there.
You can pull up and say youknow different exercises for
different conditions or whateverI mean.
In this case I would say goright to the horse's mouth and
find out the right exercises foryou, because it does vary for
each individual based on yourage, based on your level of
(14:12):
activity, based on yourexperience, based on your
injuries, based on a lot ofdifferent things.
I shouldn't say age, you knowit's more on your level of
injuries through the years, andthere are 80 year olds that have
great joints and there are 22year olds that have horrible
joints.
So it's really comes down tothat.
So it's it's really the uh, youknow the, the mileage, not the
(14:34):
make, so to say, the mileage onthe joints versus you know how
old you are, but anyway, that'sgetting a little off topic.
Um, and then, once you'veselected the exercises and
you're getting there, I mean nowit comes down to doing it right
and then working with intensity.
So making sure that you'rekeeping proper form as I always
(14:56):
say, form is everything soyou're making sure you're doing
it right and you make sureyou're getting close to muscular
failure.
I mean that's how we bringabout metabolic and structural
stress.
We do it right.
So that means we're targetingthe right muscles so you can
work real intensely and be doingit all wrong.
For example, like some of thevideos, I was who's.
(15:18):
I don't even remember, itdoesn't matter, I mean I'm just
going to like say who I wastalking to.
Like who cares?
I was talking to somebody theother day.
We're joking around aboutdifferent videos that we see
online and people doingexercises and man, like some of
these NFL and collegiatefootball programs, I follow
(15:39):
their strength and conditioningsites because it's, you know,
fun.
I guess their squats arehorrible.
I don't remember what team itwas and it doesn't matter, but
there was a guy, big, strong kid, and he was doing 600 pounds
squat.
I can't remember if he did asingle or if he did two or three
(15:59):
reps.
I mean, in any event, 600pounds is a lot of weight and
he's strong.
Even if we took 300 pounds offof that and he did it correctly,
he's still strong.
But man, his form sucked.
I mean, he was bent all the wayover with his spine and really
(16:20):
that wasn't a squat.
That was what we would call agood morning exercise, meaning
that was all stress on the lowerback.
He couldn't keep his chest upto put the muscles on his glutes
.
There's no way he had theweight on his heels because of
how bent down he was, so theywere on his toes.
(16:43):
Meaning number one if anythingwas getting worked in the legs,
it was the quads, but mostlikely it was all on the erector
spinae, the lower back.
He's lucky he didn't rupture adisc and he probably will if he
trains this way.
But anyway, that's intensity,there's no question he went to
failure.
He had two guys on the sideholding and then a guy behind
(17:05):
him, thank God.
So he was working to the pointwhere he went to failure, no
doubt.
So that's the intensity part ishit, but the form sucked.
So he was not engaging hisglutes, quads and hamstrings.
So we have to do it right, tomake sure that we are stressing
the right muscle groups,stressing the area.
(17:26):
We're supposed to, all right.
So we have to show up.
We're supposed to All right, sowe have to show up.
We have to do the rightexercises.
We have to do the rightexercises correctly and we have
to work with intensity andapproach failure.
Why do we need to know whathappens within the muscle when
we do that, when it all equatesto the same thing?
(17:47):
I mean we could change that to.
You know, the damage is done tothe actin filament versus the
myosin filament, and I'm justthrowing that out there like
they're not really looking atthat.
We could change it to that andthen say, ok, so now, like, do
we now do something different?
(18:08):
Do we now like not go tofailure?
Well, no, no, no, you'd stillgo to failure.
It's just there's a differentpart of the muscle that's being
disrupted.
Oh, okay, okay.
So then do we do differentexercises?
Like, do we now like not trainthe chest because we figured
something out?
Or do we do a cable fly versusa dumbbell fly because we've
(18:29):
learned that this is a differentpart of the microfilament than
we thought it was?
Well, no, no, no, no, no, youstill can do either cable or
dumbbell.
It's like oh, ok.
So I mean obviously beingfacetious here, it doesn't
matter, man, like we're notlearning anything new about that
.
Like we need to focus on thehuman side of fundamentals.
(18:53):
Like all this stuff is great.
Is it going to get you to thegym and get you to do what
you're supposed to do correctly?
Because I have a feeling it isnothing to do what you're
supposed to do correctly,because I have a feeling it has
nothing to do with the humanphysiology that's either causing
you not to go or causing younot to do it right.
I have a feeling it has nothingto do with that.
(19:14):
One final note on that.
On a similar subject, I waslistening to a podcast and they
were talking about how liberalarts degrees are on the rise, or
at least, well, they're not onthe rise yet, but they will be
and should be, becauseforecasters are learning that,
like we've had it all wrong inthe scientific degrees for the
(19:38):
past 10 years, so like everybodywas going towards programming
and formatting and all thesetypes of things, and now they're
finding out that, like, ai isgoing to replace all that but
it's going to take humans to runthe system, so to say.
So now they're finding out that, like, just like Ivo's believed
and just like a lot of expertsof those believe, that it's
(20:00):
going to come down to the humantouch.
Like you can learn all you want, but you're going to have to
know how to talk to people.
You're going to have to knowhow to think for yourself.
You're going to have to, likethe people that are going to get
promoted are going to have thebest overall general knowledge
of many things and have goodpeople skills.
So I thought that was kind ofcool, because I've always been a
(20:22):
defender of liberal artsdegrees personally and, who
knows, this could switch againin a week, but I do like where
they're at least going with thisand I 100% agree that in my
world of human performance andpersonal training, like it comes
down to the relationships withpeople, it comes down to human
touch, human contact and talkingto people about what the real
(20:47):
problems are and having realpeople solve problems with the
other real people which are thecustomers.
All right, hope you have a greatday and get out and exercise.
Thank you for listening totoday's program.
I ask you to please follow theshow wherever you get your
(21:08):
podcasts and please selectautomatic download, because that
really helps the show.
Now I want to thank OverheadDoor of Daytona Beach, the
area's premier garage doorcompany.
They have the best product.
They have the best service.
They have the best service.
I personally vouch for Jeff andZach Hawk, the owners.
They are great people with agreat company.
(21:29):
If you have any garage doorneeds, please give them a shout
at 386-222-3165.
Welcome to there is a Method to the Madness.
My name is Rob Maxwell and I'man exercise physiologist and
personal trainer.
I am the owner of Maxwell'sFitness Programs and I've been
in business since 1994.
The purpose of this podcast isto get to the real deal of what
really works and, mostimportantly, why things work.
(00:21):
Hence the name there is amethod to the madness.
Before I get to today's show, Iwant to thank Jonathan and Lynn
Gildan of the Gildan Group atRealty Pros.
They are committed to providingthe highest level of customer
service in home sales.
Why don't you give them a shoutand figure out what your home
is worth?
386-451-2412.
(00:46):
Hello everybody, rob here, it isSunday, may 4th for me when I'm
making this.
I think this is supposed tolaunch on Monday.
I just did a little bit of lifecycle, did some intervals for
(01:06):
about 20 minutes and then I dida full body strength training
routine, made the email fortomorrow, did some other things
to prepare for a nice busy week.
It's kind of rainy here incentral Florida, which is kind
of ironically funny because wehaven't had really any rain for
(01:30):
what seems like a month and Iwas going to mow the lawn when I
got home from the gym.
So that is now not going tohappen.
But I understand that I'll justhave to be inconvenienced
because we need the rain.
But anyway, I find it kind ofironic.
I was actually looking forwardto doing the lawn because I
(01:51):
think it looks like crap, butthat's neither here nor there.
So let's talk a little bitabout fitness.
This morning I'm going to talkto you about how some things
really appear to be complicatedin exercise science, but when
(02:11):
you really get down to it it'snot.
I get a lot of the differentjournals.
Of course I'm a member of theAmerican College of Sports
Medicine.
I have one of my certificationsthrough them and I'm also one
of their members, meaning that Iget their periodicals and get
discounts on their continuingeducation and all that good
(02:33):
stuff.
And you know, I think thatthat's worth it.
And I'm also a member of theNSCA National Strength and
Conditioning Association.
Their version of it's notreally a club, but it's a
membership that goes along withmy CSCS certification I have,
(02:54):
which is a certified strengthconditioning specialist.
So I get their periodicals andall that good stuff too.
And I know everything is likewell-meaning, like the research
that comes out the, you know,the American College of Sports
Medicine journal that I getmonthly, one of them that I get,
(03:17):
I should say the one I actuallyget in the mail.
Don't you all like really missmagazines and things like that?
I mean, I know they still havethem, but they're not really
magazines anymore.
They're like these, you know,life covers of the Beatles
instead of like Life MagazineMonthly or whatever.
But anyway, I really I likekind of the hold in your hand
(03:43):
form of a magazine versus beingonline.
So this is one that I likebecause it comes in the mail and
you know I can open it up andread it, versus my other ones
that are sent via email.
And the American College ofSports Medicine one that is and
it's pretty good, it's got somereal applicable articles in it.
(04:05):
It at least gives me things tothink about, talk about, write
about and go over with you.
But some of the other deeperones, the ones that are, you
know, really research-based foracademics, you know I get as
well.
Just honestly, I probablywouldn't if it didn't come with
(04:26):
being part of the membership andthat's why those I get via
email, because I really don'twant them to waste the paper and
cut down trees for what I seeis very needless information.
But I get them in my email andI definitely will open the email
and I will read through thearticles and click on ones that
(04:47):
seem sort of relevant.
But you know, we're notreinventing the wheel here with
these things and I can remembera buddy of mine shout out to
Greg this is going to force himto listen to this podcast.
He was in my master's programwith me in exercise physiology
(05:08):
and we used to joke back then.
It's like some of these studies, it's like what are we looking
at here?
Like seriously, and this was inthe early 90s, so it's gotten
even more carried away now andit's really hard to come up with
anything new.
As I've spoken about before,there has been some new research
(05:28):
on rate of perceived exertionand endurance training, meaning
that the biggest cause offatigue is mental.
When a person feels likethey're tired, they're going to
become tired.
So there's been some newinteresting stuff on that.
But other than that, we'veknown how to improve our VO2 max
(05:50):
and lactate threshold and onsetof blood lactate gaseous
accumulation in the enduranceworld and we've known how to
increase our hypertrophy and ourstrength and muscle mass, which
is hypertrophy in the strengthworld like we've known how.
So I'm bringing all this upbecause in some of the latest
(06:13):
things I've been reading ithappens all the time.
But this week I took even extranote and I just kind of
chuckled and I started laughingand you know, showing Ellen, I'm
like look, I mean they're kindof like trying to look at the
muscle damage done within themuscle cell.
(06:36):
For years there was always thiscommon belief that DOMS, which
is delayed onset muscle soreness, is coming from slight
microscopic tears in the muscle,coming from slight microscopic
tears in the muscle, and thatleads to some inflammation,
which leads to the soreness weall feel after working out, and
(06:56):
then in time that repairs itselflike it's not an injury.
It's slight microscopic tears,which is okay Because if we
don't stress something itdoesn't grow.
But that was the belief of whatDOMS is and ultimately that's
still the belief.
But now they're looking at like, what part of the muscle cell
(07:17):
is it?
And are individuals feelingthat or are they feeling the
inflammation?
And so there's been stuff onthat.
And then, along the exact samelines, they're looking at that.
We know there has to bestructural damage to the muscle
fiber, so the muscle itself ismade up of a lot of motor
(07:40):
neurons which are made up ofmuscle fibers.
So we know that there has to bedamage to the muscle cells,
which is what a muscle fiber is.
It's a muscle cell.
So we know there has to bedamage to the muscle, damage to
the muscle cells, which is whata muscle fiber is.
It's a muscle cell.
So we know there has to bedamage to the muscle, damage to
the cells.
We also know that there has tobe metabolic stress to the
system.
So muscle cell damage willbring about only the change in
(08:05):
morphology to the cell, but itdoesn't bring changes to the
endocrine system per se.
So there has to be both, whichis why we can't just do one rep
all the time on things andexpect to get stronger.
There has to be a certainlength to the set and all that.
So we've known that for a verylong time that both systems need
(08:28):
to be stressed.
And you could argue the bone,the structural system, needs to
be stressed, all the soft tissuearea of tendons need to be
stressed.
You can stress central nervoussystem.
So like we can get into everysystem other than skin and say
most likely there has to bestress for adaptations to occur.
Most likely there has to bestress for adaptations to occur,
(08:48):
and adaptations are what wecall semi-permanent change.
So that's what we want.
We want the adaptation to occur.
That's how we get stronger.
But now they're looking at, like, exactly what part of the
muscle itself is getting damaged.
Muscle itself is getting damaged, whether it be part of the
(09:10):
myofibrils, of the actin and ormyosin, and is it due to the
response itself or is it due tothe inflammation, to the
response within the muscle fiber?
So, like that was one of thestudies I was looking at and I
was like literally reading thisand you know, like, oh, my
(09:39):
goodness, like who cares?
It absolutely doesn't changewhat we have to do.
Like, I mean, I get it Ifyou're, if you've got to write
your dissertation, you got towrite your thesis, you've got to
come up with things.
I mean, I was in college oncetoo, I worked on my master's
degree once too, and so we dohave to look at things that we
have to either do a thesis onand study it and break it down
(10:05):
and come up with the conclusionof the research, you know, or we
have to do our own studies ifwe're working on a PhD, and get
it published and all those goodthings.
I get it, you know, for academicpurposes.
I mean I get it, but I don'tget it.
I mean it's not like we're, atleast in this area, you know,
(10:27):
changing what we do or changinghow we're going to work out.
Like it's still going to comedown to the principles of what
we've known and many people know.
It's going to come down to thefact that, yes, we have to
create both physiological andmetabolic stress, or structural
(10:51):
stress on the muscle andmetabolic stress on the
endocrine system.
Like we know that, we've knownthat for a very long time, and
All of this is going to occur ifwe follow the principles that
we also know that we're supposedto do.
We have to show up number oneLike none of this research does
(11:17):
anybody any good if we can't getpeople to go to the gym and
only 20% of the population ofthe United States is even
meeting their 150 minutes ofmoderate exercise per week.
That's not even the strengthtraining, that's just any form
of moderate activity.
Only 28% of the people aremeeting that.
(11:41):
So that information doesn't dous a lot of good because the
majority of our population isn'tlistening or doing it, and
maybe this is part of the reasonwhy, like overcomplication, I'm
wrapping up my third book and Italk about a lot of these
different issues.
You know people's reasons fornot going to the gym, people's
(12:03):
reasons for not exercising, anddisinformation and confusion has
been one of the big reasons.
So this could be it.
I mean, I don't know that thegeneral population are reading
these types of studies, but itis getting passed along to the
posers out there who pretend tobe personal trainers and
(12:25):
physiologists and all thatstrength coaches online and
start talking about these typesof things.
And yes, they do.
I see it on social media allthe time Somebody trying to look
smart and talk about thebreakdown of the muscle fibers
and the actinomycin and themicrofilaments and all these
types of things.
And I'm looking at them going.
You don't have a clue as towhat you're talking about, but
(12:45):
it sounds good.
It sounds good to a lot oftheir followers, but this isn't
leading people into the gym.
So we have to get to the gym,which people aren't.
The next thing we have to do iswe have to be on an effective
exercise program for us, meaningwe need to be doing the right
exercises for us, and that takessome, of course.
(13:07):
That takes education.
That takes the takes education.
That takes the importanteducation.
That takes the importanteducation of knowing who to
select and listen to.
So you are doing the rightexercises for you.
And again, you can go onlineand you're going to have a lot
of the bro science peopletelling you that you should be
doing ass to grass, squats andall these types of things, and
then you not realizing thatthat's not meant for you because
(13:28):
you should be doing ass tograss, squats and all these
types of things.
And then you not realizing thatthat's not meant for you,
because you tore your meniscusback in 1998 and anything below
70 degrees is going to causethat little bad boy to pop again
.
So you know, but you'relistening to them.
And whose fault is that?
Probably a little bit of both,but you know that doesn't have
to happen.
You can get with somebody thatknows what they're talking about
(13:50):
.
Or, honestly, there's a lot ofgood books out there.
You can pull up and say youknow different exercises for
different conditions or whateverI mean.
In this case I would say goright to the horse's mouth and
find out the right exercises foryou, because it does vary for
each individual based on yourage, based on your level of
(14:12):
activity, based on yourexperience, based on your
injuries, based on a lot ofdifferent things.
I shouldn't say age, you knowit's more on your level of
injuries through the years, andthere are 80 year olds that have
great joints and there are 22year olds that have horrible
joints.
So it's really comes down tothat.
So it's it's really the uh, youknow the, the mileage, not the
(14:34):
make, so to say, the mileage onthe joints versus you know how
old you are, but anyway, that'sgetting a little off topic.
Um, and then, once you'veselected the exercises and
you're getting there, I mean nowit comes down to doing it right
and then working with intensity.
So making sure that you'rekeeping proper form as I always
(14:56):
say, form is everything soyou're making sure you're doing
it right and you make sureyou're getting close to muscular
failure.
I mean that's how we bringabout metabolic and structural
stress.
We do it right.
So that means we're targetingthe right muscles so you can
work real intensely and be doingit all wrong.
For example, like some of thevideos, I was who's.
(15:18):
I don't even remember, itdoesn't matter, I mean I'm just
going to like say who I wastalking to.
Like who cares?
I was talking to somebody theother day.
We're joking around aboutdifferent videos that we see
online and people doingexercises and man, like some of
these NFL and collegiatefootball programs, I follow
(15:39):
their strength and conditioningsites because it's, you know,
fun.
I guess their squats arehorrible.
I don't remember what team itwas and it doesn't matter, but
there was a guy, big, strong kid, and he was doing 600 pounds
squat.
I can't remember if he did asingle or if he did two or three
(15:59):
reps.
I mean, in any event, 600pounds is a lot of weight and
he's strong.
Even if we took 300 pounds offof that and he did it correctly,
he's still strong.
But man, his form sucked.
I mean, he was bent all the wayover with his spine and really
(16:20):
that wasn't a squat.
That was what we would call agood morning exercise, meaning
that was all stress on the lowerback.
He couldn't keep his chest upto put the muscles on his glutes
.
There's no way he had theweight on his heels because of
how bent down he was, so theywere on his toes.
(16:43):
Meaning number one if anythingwas getting worked in the legs,
it was the quads, but mostlikely it was all on the erector
spinae, the lower back.
He's lucky he didn't rupture adisc and he probably will if he
trains this way.
But anyway, that's intensity,there's no question he went to
failure.
He had two guys on the sideholding and then a guy behind
(17:05):
him, thank God.
So he was working to the pointwhere he went to failure, no
doubt.
So that's the intensity part ishit, but the form sucked.
So he was not engaging hisglutes, quads and hamstrings.
So we have to do it right, tomake sure that we are stressing
the right muscle groups,stressing the area.
(17:26):
We're supposed to, all right.
So we have to show up.
We're supposed to All right, sowe have to show up.
We have to do the rightexercises.
We have to do the rightexercises correctly and we have
to work with intensity andapproach failure.
Why do we need to know whathappens within the muscle when
we do that, when it all equatesto the same thing?
(17:47):
I mean we could change that to.
You know, the damage is done tothe actin filament versus the
myosin filament, and I'm justthrowing that out there like
they're not really looking atthat.
We could change it to that andthen say, ok, so now, like, do
we now do something different?
(18:08):
Do we now like not go tofailure?
Well, no, no, no, you'd stillgo to failure.
It's just there's a differentpart of the muscle that's being
disrupted.
Oh, okay, okay.
So then do we do differentexercises?
Like, do we now like not trainthe chest because we figured
something out?
Or do we do a cable fly versusa dumbbell fly because we've
(18:29):
learned that this is a differentpart of the microfilament than
we thought it was?
Well, no, no, no, no, no, youstill can do either cable or
dumbbell.
It's like oh, ok.
So I mean obviously beingfacetious here, it doesn't
matter, man, like we're notlearning anything new about that
.
Like we need to focus on thehuman side of fundamentals.
(18:53):
Like all this stuff is great.
Is it going to get you to thegym and get you to do what
you're supposed to do correctly?
Because I have a feeling it isnothing to do what you're
supposed to do correctly,because I have a feeling it has
nothing to do with the humanphysiology that's either causing
you not to go or causing younot to do it right.
I have a feeling it has nothingto do with that.
(19:14):
One final note on that.
On a similar subject, I waslistening to a podcast and they
were talking about how liberalarts degrees are on the rise, or
at least, well, they're not onthe rise yet, but they will be
and should be, becauseforecasters are learning that,
like we've had it all wrong inthe scientific degrees for the
(19:38):
past 10 years, so like everybodywas going towards programming
and formatting and all thesetypes of things, and now they're
finding out that, like, ai isgoing to replace all that but
it's going to take humans to runthe system, so to say.
So now they're finding out that, like, just like Ivo's believed
and just like a lot of expertsof those believe, that it's
(20:00):
going to come down to the humantouch.
Like you can learn all you want, but you're going to have to
know how to talk to people.
You're going to have to knowhow to think for yourself.
You're going to have to, likethe people that are going to get
promoted are going to have thebest overall general knowledge
of many things and have goodpeople skills.
So I thought that was kind ofcool, because I've always been a
(20:22):
defender of liberal artsdegrees personally and, who
knows, this could switch againin a week, but I do like where
they're at least going with thisand I 100% agree that in my
world of human performance andpersonal training, like it comes
down to the relationships withpeople, it comes down to human
touch, human contact and talkingto people about what the real
(20:47):
problems are and having realpeople solve problems with the
other real people which are thecustomers.
All right, hope you have a greatday and get out and exercise.
Thank you for listening totoday's program.
I ask you to please follow theshow wherever you get your
(21:08):
podcasts and please selectautomatic download, because that
really helps the show.
Now I want to thank OverheadDoor of Daytona Beach, the
area's premier garage doorcompany.
They have the best product.
They have the best service.
They have the best service.
I personally vouch for Jeff andZach Hawk, the owners.
They are great people with agreat company.
(21:29):
If you have any garage doorneeds, please give them a shout
at 386-222-3165.
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