Training Through Injury and Adversity Without Losing Progress (Anthony Bryan) | Ep 415 - Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Episode Transcript
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Philip Pape (00:01):
If you train consistently and push yourself
hard, but injuries keep throwingyou off, or you feel like
you're always fighting your bodyinstead of working with it, and
you're wondering if there's away to keep making gains even
when you're not at 100%, thisepisode is for you.
Today I'm talking to a Guinnessworld record holder and double
world champion in paraathletics,who spent his entire life

(00:23):
figuring out how to train withleft side paralysis from a
childhood stroke.
What he's learned abouttraining through limitations,
managing recovery under extremeconstraints, and building
consistency when your body saysno applies to any of us dealing
with injury, aging, fatigue, orjust the reality that training
conditions are never perfect.
Your biggest limitation mightjust be the key to your next

(00:47):
breakthrough.
Welcome to Wits and Weights,the show that helps you build a
strong, healthy physique usingevidence, engineering, and
efficiency.
I'm your host, Philip Pape, andtoday we're going to talk about
something that most liftersface, but few know how to handle

(01:08):
well.
And that is training whenyou're not at 100%, which let's
be honest, that's life.
My guest is Anthony Bryan, whoat age six was diagnosed with a
brain tumor that led to astroke, leaving him with
paralysis on his left side.
Doctors told his family he'dnever run or live an active
life.
Instead, Anthony went on to seta Guinness World Record for the

(01:30):
fastest marathon withhemoplegia, I think I said that
right, at the 2024 TCS LondonMarathon, and he's a double
world champion in the 800 and1500 meters in paraathletics.
Anthony has spent decadessolving problems that everyone,
everyone listening, eventuallyfaces.
How do you keep training whenyour body has real limitations?

(01:51):
How do you manage recovery whenfatigue is constant?
How do you stay consistent whenmotivation disappears?
And Anthony, I'm about to haverotator cuff surgery next week.
So it's great timing for me tohave this conversation with you
as well.
Uh, because these principlesthat you use to train with your
limitations, which maybe youdon't even call them that.
We're gonna get into that.
You're the no-limit athlete,right?

(02:12):
And they're the same ones youneed when dealing with any
limitations, injuries, aging,work stress, poor sleep, any
constraint that keeps you fromdoing things perfectly, which is
honestly not even a real thing.
Today we're gonna explore howlimitations can make you
stronger, how to auto-regulatewhat you're doing without losing
momentum, and how to build thekind of mindset that keeps you
showing up even when progressfeels slow.

(02:34):
Anthony, Anthony, so great tomeet you.
Welcome to the show.

Anthony Bryan (02:37):
Thank you.
Thank you for having me ontoday.
It's great.

So the question I I have right off the bat is do
you think your paralysis hasmade you a better athlete?

It's it's made me more resilient, it's made me
think outside the box becauseI've had to think outside the
box.
Because I was told you willnever do this, you'll never do
that, you'll never walk, you'llnever run.
And then I had to realisemyself that actually I can do
that.
And I think what I learned waspeople in in life will always

(03:07):
tell you what you can and can'tdo, but it's up to you to prove
them wrong.
In the end of the day, if youwant to achieve something, it's
always down to you.
And everyone's gonna try andkeep you in your box, but you
gotta go out there and just seewhat you can really do.

Everyone's gonna keep you in your box, man.
This is so relevant.
Uh, this is relevant to mepersonally, even recently,
because it was something relatedto the healthcare industry,
kind of like you said, where adoctor will say, like, you're
never gonna do this again, oryou shouldn't do this.
I've heard some ridiculousadvice, even like stop taking
the stairs because your kneeshurt.
You know, just silly stuff likethat.

(03:43):
But um, how did you do that?
Like, people want to know,okay, people tell you you can't
do this, can't do that.
How do you even know you coulddo those things?

It is through trial and error.
Because this, I I had a braintumor when I was a child, and um
straight away doctors tell myparents we'll never do this,
we'll never do that.
And it wasn't until I actuallymet this bodybuilder, and he was
he was a guy in the gym, and hehad a stroke himself in the age
of 20.
And when my parents spoke tohim, he looked at me and goes,

(04:14):
That's absolute nonsense.
I'll show you how you can howcan you can and can't train.
And he showed me all theseexercises, and he said to me, I
want you to remember this phraseno pain, no gain.
Whenever you feel the pain,you're always gaining something.
And ever since then, I justalways remembered that saying

(04:36):
it's on my wall in my hallway aswell.
And ever since a child, Ialways threw myself into
everything.
And I think what one of the bigmind-blowing kind of
realizations for me was when Iwas at school, we had to do a
fitness running test, and I wasthe only disabled child in the
whole school, and I justremember thinking to myself, we

(04:58):
had to do a 12-minute run, andit's how far can you get in 12
minutes?
And I just remember thinking tomyself, there's no way I could
come last, not behind theoverweight, lazy kids.
That would just be tooembarrassing for me.
So I just went off as hard as Icould, and I just kept going
and kept going and kept going.
At the end of the um this test,I ended up coming.
I was I came 15th out of 30kids, and I was the only one

(05:22):
with disability.
And my teacher came over to meand just said, How did you do
that?
I was like, I don't know, Ijust didn't want to come last,
it's too embarrassing.
And he said, Have you everthought about going into the
Paralympics?
And I was like, No, what's theParalympics?
And he said, It's like theOlympics, but for people with
disabilities, you would beamazing.

(05:43):
And my reaction was no, that'ssomething I definitely don't
want to want to do.
Why'd I want to do a sport thatshows off my disability?
I'd hate that.
Um, so he called my parentsinto the school and he said, Get
that boy in a running club,just get that boy in a running
club.
And this was the first timethat actually someone has told

(06:04):
my parents, get him to do this,instead of he can't do that, he
can't do this.
So they threw me into it and Igave it a go.
And I went to my first um powerrace, and I I won a gold medal
in the 100 metres and the 200metres, and for once it's opened
up my eyes to other athleteswith disabilities achieving
incredible achievements.
They might be missing a leg,might be missing an arm, but

(06:27):
they're going out there to dotheir absolute best.
I was like, this is incredible.
So I thought I want more ofthis.
So I went and went away andjoined a running club and I
trained.
And slow slowly and slowly, Istarted realizing that actually
I could build more speed.
I played for a um a footballteam, a soccer team, and one of

(06:48):
the coaches said to me wasinstead of telling me I can't do
something, I can't couldn't dothis or that, he went to me,
yeah, you might not be able todo this because you can't use
your left side, but let's notfocus on what on what you can't
do, let's focus on what you cando.
And that was from that moment,I just focused on everything
that I could do, and I could useone side of my body more than

(07:11):
anyone else.
So I had a really strong rightarm and a really strong right
leg.
So when I would kick a ball, Ihad the most powerful shot of
anyone.
So I started being a top goalscorer because I was shooting
from left, right, and centre,scoring goals, and gradually I
just became more confident inmyself and finding that I could

(07:33):
do things, and then I starteddoing competitions and winning
more medals, and slowly byslowly I started realizing that
I can push myself a bit further,I can push myself a bit
further.
Started going to the gym anddoing weights.
Then I got to the Paralympictrials for the 100 metres and
the 200 metres, andunfortunately I finished fourth,

(07:55):
so I just missed out beingselected for the Paralympics.
But I thought this wasincredible.
I want to be at the next one.
So I went away to my coach, Iwas like, I want to train hard,
I want to push myself more, Iwill be there next time.
And she said to me, Okay, soyou're slightly slow off the
line because of your weakerside, but why don't we try
something a little bit longerdistance because you're really

(08:17):
quick once you get going?
And she said, Why don't we try800 meters or 1500 metres?
And my reaction was 1500metres.
That sounds like a millionmiles.
I can't run that far.
And she said to me, How'd youknow you can't run that far if
you've never tried?
Give it a go.
And if you still hate it, youcan always go back to doing the

(08:41):
sprinting.
But she said, Give it a gobecause you never know what you
could achieve.
So I gave it a go and I hatedit, it was really hard.
I was out of breath, I wasn'tused to endurance races, and I I
joined this group of runners,and again, I was the only
disabled runner in the wholegroup, and we were doing 400

(09:02):
meter reps, and all I rememberwas even the little girls that
were like seven, eight yearolds, were flying past me about
half the size of me, and they'reflying past me.
I was at the back of the group,and I was like, This is so
embarrassing.
But I just kept doing the reps,kept going and going and going.
And my coach said to meafterwards, So how did it go?

(09:24):
And I said, Awful.
Even the little ones were goingpast me.
This is not for me.
I'm used to being a sprinterand being fast and doing this
and doing that.
But she said to me somethingthat I really kind of thought,
yeah, you're right.
She said to me, You can't go inthere and expect to be the
absolute best when you have evenput the work in.
They might be younger than youand half the size of you, but

(09:46):
they've been training for thelast few years.
She said, Give it a go for thenext few months, and if you
still hate it, you can always goback to sprinting.
So I gave it a go, and she wasright.
After the next few months, Istarted getting fitter, started
getting stronger, startedgetting more used to it.
I started going from the backof the group to the middle of
the group and keeping up withthe others.
And I think what made merealize I could do this was just

(10:10):
belief.
Because I've been doing it overand over and over, I've
realized that actually I can dothis, gotta just push a little
bit harder.
And then when then voices comeinto your mind saying, give up,
this is hard.
You've got to override that andjust keep pushing, keep going.
And after doing that for justunder a year, I got selected to

(10:31):
represent Team England at thepower world championships, and I
ended up winning gold medal inthe 800 and 1500 meters.
So I'm gone from thinking it'simpossible to run that far to
now being a world champion.

Man, so that whole thing, I want to break this down
from beginning to end becausethis is great.
If you started at the end,people would say, okay, he's
successful, must be reallytalented, born that way,
genetics, this and that, right?
But you gave us a breakdown.
I got at least five lessons Iwant to break in for the
listener here.
All right.
The first one that's a reallyrecurring theme is you had
support along the way and peopleto maybe help you reframe and

(11:09):
motivate you.
And I, right?
I mean, and I think that'ssuper important because I could
imagine if you were alone thatwhole time, you never had these
figures in your life, do youthink it would have turned out
the same?

No, you listen to those doctors and that told you
you can't do this, you can't dothat.

Yeah.
So having somebody like thebodybuilder, I think is awesome,
right?
Who had a personal experience,just like you now telling our
listeners about this experiencethat they might relate to, that
hey, this is insane, this isnonsense.
And honestly, I I've gonethrough a philosophy of life now
that I say, if I'm weird, ifI'm in the in the 1% of people
who are thinking verydifferently than the other 99%,

(11:43):
there's probably something toit.
Kind of like the um, what's hisname?
Mark Twain, who by the way, uhlived here in Connecticut.
Uh, and he had that famousquote, you know, when you're on
the side of the majority, it'stime to stop and reflect.
And that's kind of like, youknow, bodybuilders and and
coaches who train elite athletesare probably in the tiny
minority of people who reallyknow what's capable, and you

(12:04):
absorb that from what I canhear.
So that's a good one.
But I like something you said.
You used the phrase no pain, nogain, which has become, I
guess, a trope almost or liketrite over the years, where it
used to be a big thing as aninspirational mantra, and then
it became something to reject,right?
Like, well, no, you shouldn'ttrain through pain.

(12:26):
Don't do that.
Like, you're training too hard.
I like that you you framed itas a positive.
Dig into that for us just alittle bit so people understand
like how to use that mantra in ahealthy, you know, positive way
for themselves.

So for me, it would be when I feel that burn
and I'm running, don't stop andslow down because you're gaining
experience, you're gainingsomething, you're gaining speed,
you're gaining an achievement.
Like, for example, I'll talkabout this later.
When I was in the marathon, Ihad cramp in both legs, and

(12:59):
everything was telling me tostop.
And I just thought, I need tokeep going because if you're in
your comfort zone all the time,you're never gonna achieve those
great goals that you dream of.
You have to go through thosetough moments, and that and
that's the pain.
It's not exactly likemetaphorically pain, but if you

(13:22):
don't go through those toughtimes, you will never achieve
those incredible things.
You have to be outside of thatcomfort zone.
If you're in your comfort zone,you're not gonna achieve those
incredible goals.

Yeah.

Try something new, try something different.
It might be challengingyourself to do something new,
and it's uncomfortable, maybenot maybe more uncomfortable and
painful.
You'll push through thatuncomfortableness and great
things will happen.

Yeah, yeah, I was thinking the same thing, right?
People get hung up on languageand say, Well, you mean you mean
discomfort, don't you?
But there is an element ofpain, man, like especially in
physical pursuits sometimes.
And it's it's not a you know,pain is a spectrum, it's not uh
a sharp, like you're breakingsomething pain.
It's a I'm doing my fifth squatat 90% RM and this shit sucks,

(14:09):
and I need to stop right nowbecause it's so hard, but I'm
gonna do it anyway.

It's like if if I'm not aching the next day from
a gym session, I'm reallyannoyed of myself.

Yeah, yeah, yeah.

If I'm absolutely aching like DOMs everywhere,
I'm like, I'm gaining somethingright now.

Yeah, right.
So everybody has their ownversion of that because you said
metaph not metaphorical.
I was gonna, I was only gonnachallenge that in the sense that
I know there's a lot of mentaldiscomfort too.
That that is, I guess,metaphorical in a sense, but I
know what you mean.
That it's the physicallypushing your comfort zone or
expanding it, and you're notgonna grow from that.
And man, there are a lot ofimpatient people I see every

(14:45):
day.
I I actually feel really badwhen somebody reaches out and
says, What do what do I do here?
And I'm, you know, I don't saylike by my program.
I say like here, try this thingout.
And they want to give up in aday, you know, because oh, it's
too hard or it's too much work.
Um, and you're just sad forthem because you're like, Man,
you're just never gonna achieveanything with that attitude.

Yeah.
It's it's about never givingup.
It's yeah, it's a constantjourney.
Even when you achieve things,it's like, right, what's next?
Grow again, grow again, goagain.

Yeah.

Everything.
So for me, it was once I wentto the world championships and
won the gold medals, that thatwas a massive light bulb moment
for me.
I thought, I was told I'd neverrun or be very active again.
And I've just I'm now a worldchampion.
So then I thought, how muchfurther can I go?
How much further can I provethem wrong?

Yeah, and I bet everyone has their own level of
what world champion means tothem, is what I would say.
In that, I guess the lessonthat I take from you there is
you did something that was hard,pushed through that
metaphorical pain, you got aresult that gave you confidence
you didn't have before, expandedthat comfort zone now, and the
identity of yourself greweffectively.

(15:58):
Like the person you were atthat point was different than
what you were maybe six monthsor five years or 10 years
before.
And now you're like, oh, I'mgonna do this endurance thing
where the little girls arepassing me, but I know I did
something before and I adaptedand grew, and I'm gonna do it
again.
And like that, that's anotherreally good lesson because
people who've done, I mentionedthe heavy squats, right?
Like people who do physicalpursuits that are hard and then

(16:19):
get something, they tend to wantto do more of it or they tend
to have less friction to jump into more of it.
So that's confidence you talkedabout, right?
That's that's the confidence.
Yeah.

Self-belief.
Yeah, over and over and over.
I believe actually I can dothis.
I'm not gonna combust.
I'm I can do this, yeah.

And so speaking of the can, because you said that
as well, not what you can't,what you can.
And people get annoyed with me,call me a positivity Nazi or
whatever sometimes because Iwill I have an optimism bias,
right?
Like I think the good is gonnacome no matter what.
And when you say what can youdo, to me, that's reframing,
that's like a psychologicaltechnique.
How much are you intopsychology and mindset like

(17:00):
academically, or is it all justfrom experience where you talk
about this stuff?

Um, a big role model to me would be uh David
Goggins.

Oh, I knew you were gonna say that, man.
He he's he's controversial inin in a way, but yes, yes.

But and well, I I I read his book in lockdown,
and that was another light bulbmoment for me as well.
Because there's two chaptersthat really kind of hit home
with me.
One was Be the Only.
And that I read this chapter,and he told this story of how
when he lined up on the on thestart line of the um triathlon,

(17:37):
he looked to his left and helooked to his right, he's like,
Yeah, these guys, they all trainhard, they're fit, they're in
good shape, but no, not one ofthem really stands out to me.
No one does what I do.
And then he looked over theother side and then he saw this
guy in a wheelchair, and he'sjust perched on the edge, ready
to dive into the water, readyfor the race.
And he looked at him and went,There he is, that guy.

(18:01):
That guy is the only.
He's in the same league withme.
And when I when I read that, Ithought, yeah, that's me.
Every single race, everythingin my life I've ever done, I've
always been the only disabledperson doing it, but I've I've
always shied away and beenembarrassed with my disability.
So I shouldn't shy away and Ishould go out there and own it.

(18:22):
And I was like, and that's whenI started kind of showing my
training on social media, likemy weightlifting, my running,
and otherwise I would have justbeen embarrassed of it.
So that was a big confidencemoment for me.
And the other chapter was the40% rule, and that rule was he
said in that chapter, when youthink you're done and finished,

(18:44):
you've got nothing left, andyou've really hit that limit.
He said, You're actually only40% done.
He said, if you keep pushing,you start to unlock a
compartment of the brain thatwill be like, oh god, this guy's
not gonna stop.
We need to keep him alive bygiving everything we can, and
then it's only then that youstart realizing you can push

(19:05):
further and keep going.

I wonder how many people ever experienced that in
their entire life.
Like I've thought, I know I'mprone to want to things to be
easy sometimes, right?
Like many of us wanna take iteasy, we want to relax.
I used to do CrossFit, and Iremember some of the wads were
so grueling, but because you hadthis clock and competition,
your brain was like, okay, Igotta keep going.
I it feels like I'm done, butkeep going.

(19:27):
Not that I'm a huge fan ofCrossFit for other reasons, but
that's a different storyaltogether.
I think it's worth anybodylistening, and I've had guests
on the show that talks aboutthis, to have some goal, some
challenge, some race, somecompetition, something like
that.
Like you sound like you didHans constantly to push you to
have to do that almost.
Like otherwise you're gonna bedisappointed in yourself, who is

(19:49):
the only person who cares,really, right?
Is yourself, let's be honest.
And so the Goggins thing isreally good.
I know some people thecontroversy is like, you know,
what when he's like bleeding andYou know, stuff coming out of
us.
You know, but but the generalprinciples are still good.
So then like let's make itpractical for somebody

(20:09):
listening.
You know, maybe they don't havea disability, but like we all
get, let's say, disabled attimes or have an injury or pain
or something that just sets themback or stops them.
Well, like, what's a goodreframe?
And I'm sure it happens to youtoo, right?
You get injured or whatever.
What's your reframe?

Yeah, so for example, I can only use one arm
and one leg, but I train just ashard as anyone else, if not
more.
Um, I can do deadlifts, I cando as cane and press with one
arm, I can do pull-ups.
And people just look at me andgo, how do you do that?
And I just think I thinkoutside the box, if I have an

(20:45):
injury, how can I train my bodybest effectively?
And then every single exerciseyou in the world is adaptive.
You can do it just in adifferent way to make it work.
So, say you've broken your armon one side, how are you gonna
work your biceps?
So, how I would do it is Iwould get a strap around the
part of the arm that's notbroken, and I would cut.

(21:06):
If I've broken an ankle, howwould how would I do squats?
I would put a box out and Iwould do single leg squats until
my leg other leg is recovered.
Everything you do, there'salways an adaptable way to do
it.
For example, um, I went to theuh adaptive CrossFit Games last

(21:26):
year, and I I came eighth in theworld of the CrossFit Games,
and in the finals I was upagainst guys using two two arms,
and I can only use one arm, sowhen it came to the snatches and
cleans, they're just like this,and I was struggling really
hard, but I just didn't want tostop and give up because that's

(21:47):
just demoralizing.
So, my advice would be there'salways a way, there's not one
set way to do things.
Find a way, find an adaption.
Look on Instagram, there's Ihave so many friends.
Um, one of my friends iseverything he does is on
crutches, so he can't use hislegs very well, but he's done an

(22:09):
Iron Man on his crutches, he'sdone a marathon on his crutches,
and it's just the body is anincredible machine.
If you push it outside of itscomfort zone to do a new thing,
it will find a way to do it.

Yeah, yeah, yeah.
If you lose a sense, you lose alimb, you lose something.
We had someone on a long timeago, Kevin McShann, in a
wheelchair, um, I think in aform of like cerebral palsy, so
he could only do limited upperbody stuff.
Man, he was so passionate aboutwhat he could do and like what
he did every day and just cameright through.
Uh, and by the way, I thereason I uh for the listener

(22:44):
kind of tiptoed around CrossFitis because of what because of
what Ezy just said.
He's an athlete and acompetitor in that space, which
is, in my opinion, a differentworld than just the everyday
goers who go to CrossFit.
But uh let's let's dig in onthat.
You know, it's funny becauseI'm having surgery next week on
my rotator cuff.
Last time I did this, uh, Itried some things like a

(23:05):
deadlift harness and I used asafety squat bar and things like
that because I couldn't use anarm.
And, you know, anybodylistening, the surgery thing is
definitely a big reason peopleoften ask for help, right?
Because they're like, here'show it's quite phrased.
What do I do?
I'm having surgery, thedoctor's not gonna clear me for
however much many number ofweeks, which in some cases you

(23:25):
can lift before that, but that'snot for me to say.
I'm no not a medical expert.
And then what do I do becauseI'm not gonna be able to train
for X?
And it's like immediately theexcuse of I'm not gonna be able
to train, so what do I do?
as opposed to how do I train?
Yeah, which I I prefer thatquestion.
So maybe dig in a little bitmore.
Like, obviously, they can gocheck you out.
They can go go on Instagram,chat GPT, heck.

(23:46):
I mean, there's like so manyways now to look up.
I don't have an arm for 12weeks.
What do I do?
Maybe let's start here.
What do you know about thebenefits of let's say you only
have one arm because of surgery,the crossover effect?
Like, do you know much aboutthe the cross?
You know what I'm talkingabout?
Cross-education effect wherelike training one side helps the
other?

Yeah, it does because um it wires the brain.
Um say you you've broken anarm, you have another arm, you
have legs, you have core.
Keep yourself fit, healthy, andstrong, so that when your body
your arm does recover, the therest of the body's ready to go,
and this one just will catch up.

Yeah.
Um stay stay strong before thesurgery or two if you can, if
you know that's what it is.

Yeah.
But the the whole body is wiredtogether, so if you train one
arm, it will still have aneffect on the other arm.
Um, I don't know if you haveyou heard that um where you can
visualize training in the gym,and it uh you can increase
muscle by by two to threepercent if you just visualize
working out in the gym.

Because your body's gonna adapt yourself
physiologically to that desire.

Yeah, and your subconscious.

That's incredible.
Yeah.

So I read this in the book the other day.
If you just lie down,visualize, and think about
training in the gym, yoursubconscious will believe that
you are actually kind of workingout, and it will it's not gonna
have the same amount of gamesthan when you are in the gym,
but it will give you a smallpercentage of strength.

I wouldn't be surprised because I used to be
I'm skeptical, right?
But and not skeptical of that,I'm skeptical in general of life
and everything.
Uh I'm just that type of guy.
But like simple things like notsitting all day has known to
increase muscle proteinsynthesis by like 30%.
So I could imagine somethingmental like that could have a

(25:42):
similar or even not as much ofan effect, but still an effect,
right?
So that's incredible.
Let me ask you when you dosomething like, since you've got
one side of your body to workwith, when you do a deadlift
with one arm, how does thatchange the mechanics?
How does that change yourapproach?
Is it are there a lot ofresources about those kinds of
things, or is this the kind ofthing where you really have to

(26:02):
experiment with it?
I'm just curious, you know.

Um, so I would have a strap on um this side,
which is like a harness, and Iwould attach it to the bar so it
kind of evens me up a littlebit.
Because I'm lifting of oneside, yes.
It also all the weight andpressure comes down one side of
my body.
So obviously the muscles aroundthe pelvis and the spine get

(26:28):
really tight.
So I then have to have sparsemassages and see osteopaths and
chiropractors weekly.
But yeah, lift liftingdeadlift, I'd have to lift from
the center of the bar.
Try it next time you're in thegym, just do a light deadlift
one arm.
You will feel all this pressureand weight just go through one
side of the body.

And the balance is tough too.

Yeah, so try and even up.
I use a harness around thisshoulder and attach it to the
bar.
Gives me a little bit a littlebit more even tea.

Okay, yeah, and I was just curious, uh, because
I've done the harness with noarms, right?
How you can do it like justwith using your uh torso, and
then the one arm definitelycreates that asymmetry, which is
interesting because yeah, nowyou're gonna have side effects
you have to think about and kindof train around that.
Really cool, man.
So asymmetry now comes up as atopic.
I'm this is great.

(27:19):
Like I'm throwing away all myquestions because we're just
this is good stuff.
Okay.
I guess when you see peopledoing stuff in the gym, you
know, do you have advice forpeople on like just training
more efficiently given whatyou've learned that most people
don't learn because they don'thave to go through, you know
what I'm saying?
Does that make sense?

Yes.
So what I've realized is when Isee people training in a gym,
that everyone's doing the basicthings that they've seen online,
and I'm like, let's break itdown a bit.
I'm really good at thinkingoutside the box, and I make up
different exercises, and they'relike, Whoa, I feel that way
more.
How did you learn that?
It's just like just thinkingabout it differently.

(27:57):
So I would say I see a lot ofpeople bench press, but when you
bench press, naturallyeveryone's a little bit stronger
in one arm, so they're pushingslightly more with one arm.
So to counteract that, adumbbell dumbbell press is way
better because then both armsdoing doing their own work.
Yeah, um, things like that.
Um I see a lot of women, allthey do is kind of leg kicks on

(28:21):
on the cables and things likethat.
Or hip hip thrusts, that'sthat's all they do.
And I'm I just I'd say say towomen, Bulgarian split squats is
so much better for you becauseit's single leg, you're single
and doing it.
And I say if you're doing a legpress, do a single leg leg
press, because again, if you'redoing leg press with both legs,

(28:41):
only marginally, but one leg'sgonna be pushing more than the
other.
So I'd say build each leg upseparately, and then think about
them separately, then you canbring together, you can be even
stronger.
So I'm always thinking singlesingle, and a lot of time in the
gym I see people doing doublethings, but then when I break it

(29:02):
down for them, like whoa, Ifeel that way more.
Yeah.
But I find thinking outside theoutside the box really kind of
makes a difference becauseeveryone thinks about training
the same way.

Man, this is good stuff.
The but two things there.
You talk about unilateraltraining and being creative.
So the unilateral thing, Ithink a lot of people just find
it hard, right?
And it's hard for a reason.
And if it is hard, ask yourselfwhether that maybe is why it's
worth doing.
That's what I always tellmyself when I'm doing a walking
lunge and I haven't done thosein a while.
And I'm like, holy crap, afterjust like 18 of these in a row,

(29:35):
I will feel like I want to fallover, you know, and I wanted to
get 25 or whatever.
It's super important.
And the idea that it's it'sweird how the physics works.
When you do somethingbilaterally, you can generally
handle more than twice the loadas the two individual limbs, and
you have to think about whythat is.
There's like systemic supportyou're getting, right, from
other parts of the body, whichsometimes you want that, like

(29:58):
you're trying to do that todevelop the movement patterns.
But in your case, what youmentioned is hey, there are weak
spots you're not gettingbecause you're not loading the
thing individually and hittingits weakness, like you said,
because one is taking for theother.

And then what's doing individually, you bring it
together, gives it even morestrength.

Yeah, exactly.
And then it pushes the overallside.
I I agree.
It's a great, great point.
And then the creative side, youknow, a lot of us don't figure
that out for a while until thinkI'm raising my hand here
because I used to be the guy whowas like, hey, I don't know
what to do, so I'm gonna do thebasic pet movement patterns or
the basic lifts that you tell meto do, which is a great
foundation, right?
If you don't even lift at all,but the idea that you can use

(30:39):
infinite types of grips andwidths and like range of motion
and disadvantaged positions,everything, right?
Yeah.
Are there are there like a topthree type of change someone
should experiment with next timethey go in the gym?
Like just in general, ifthey're using a press, pressing
movement or squatting, what kindof thing should they maybe

(31:00):
experiment with?

Um, narrow squats versus wide squats.
Feel the difference in that forthe quality.
Well, I like is um for theshoulders, I will always do a
tricep and I'll do front raises,then I'll do lateral raises,
and then I'll do front raiseswith thumb up, and then I'll do
a shoulder press.
So that hits the front sidetop.

(31:22):
And you don't even need to gomad heavy.
If you go maybe five kilograms,you do things in pounds, but uh
uh kilograms over here.
Um, you should go nice andlight, you will feel the
craziest burn in those shouldersinstead of just going super
heavy.
Because I find when a lot ofguys going super heavy, they're
not getting that full range ofmoving, they're jerking it,

(31:45):
they're kind of half-repping it,or just momentum lifting.
Sometimes when you go lighterand get the movement patterns of
each muscle, what I've learnedis you've if you learn the
movement patterns of the musclesand just really get them
working, you don't need to gosuper heavy and you can
strengthen them really, really,really well.

Again, some great points, right?
Because uh my coach Andy Bakeris always he he's this big,
massive, strong guy, right?
And he's always telling theguys in doing lateral raises,
don't go so heavy, man, becausehe sees them coming up halfway
and it's just like rounting, youknow, right?
And it's like just and you'reright, and there's so many ways
there's scaption raises, thumbup, thumb down, you know, like

(32:28):
because of my shoulder issue,I've realized like palms up
sometimes, you know, supinated,whatever you call that, helps.
Uh, like if if your goal ishypertrophy, right?
We've talked about this on theshow before.
If you're at least 30% of yourmax, as long as you train close
to failure, you can grow muscle,right?
Like that's the generalnumbers.
Whereas if you're going forstrength, it's 60%, or if you're

(32:48):
going for like super heavy, youknow, it's like 80, 90%.
Yeah.
So yeah, that's good stuff,man.
Um, yeah, I love this.
I love talking about training.
So auto-regulation was the nextone I wanted to ask you about
because uh some of us are in thefixed mindset of like, I have
to go up on the bar, I have toincrease my weight, I have to

(33:09):
increase my load, and we or myreps, and we do have to have
progressive overload.
Sometimes, though, people havea limitation again from fatigue.
It could be, you know, it couldbe you're just not eating
enough lately and you have a lotof stress from your kids and
your family, right?
It's the holidays, and you'rejust like wiped, even if maybe
you are eating it, whatever, andall of a sudden you don't have
the same capacity.
How do you feel like you'restill getting a good uh training

(33:32):
session and you're still makingprogress?
Like auto-regulation comes tomind, but what are your
thoughts?

Yeah, mix it up, try new things.
I love playing about with umsupersets and tri sets and
things like that, and just trydifferent things.
Um, don't always have to gosuper heavy max reps kind of
thing.
What's super effective is umwhat I love is isometric holds,

(33:59):
and then um so for some of mypeople that I train, try this
session one day.
So you do a wall squat holdingthe wall squat for 20 seconds,
then you do 10 leg extensions,then you go back to the wall
squat, 10 leg extensions, 10reps, 10 rounds, that's a

(34:21):
hundred overall, and that isabsolutely soul destroying.

Taking back a CrossFit, man.
Nightmares, but yes, it's goodstuff.
10 by 10 or 10 by 10, man, withthe squat, 10x10 squat day was
like brutal.

But massively strengthen you those legs.

I know, I know.
It's incredible.
Yeah, I love this stuff.
Thinking differently, you know,it brings to mind concepts like
mind muscle connection, whichis is a completely valid thing
that I think people aren'ttuning into.
I saw a good video years ago onYouTube.
Oh, you would know the guy.
Man, what was his name?
He always has his shirt off, ofcourse, like a lot of the bros,
right?
But he was talking about backtraining, and the back is so

(35:05):
complicated, it's got so manymuscles, so many muscle groups.
It's a beautiful thing.
And when you go for a massage,right, they take like, you know,
60% of the massage is on yourback because of that.
Uh deadlift, squats, everythinghits it.
But for me, as with theshoulder issue, I'm like trying
to strengthen my back andscapula and rhomboids and traps
and everything.
And I, for some reason, myentire life, I never did

(35:26):
standing, narrow grip cablepoles, right?
And it was just one of thesethings you stumble across
because you're trying to becreative.
And that's the thing.
If you get in that mindset thatAnthony's talking about of
like, what else can I do to hitsomething just a bit different?
And then all of a sudden youfind something and you do it and
you're like, Nirvana.
I mean, it felt so good becauseyou just felt this squeeze and

(35:47):
like you can almost visualizethe muscles rotating and
squeezing, and you're like,okay, that's my lift.
And for the next guy, maybeit's useless.
Like, like it's it depends.
What's what's like what's yourfavorite?
Like, I don't know, two orthree things like that that
you're just maybe you discoveredthem by accident, or maybe
whatever, you know, somebodytold you about them.

So I'm always thinking about how can I put
exercises together?
What really burns.
So I love super setting achest, for example.
I would I'll get um I'll go ona bench and I would fly, not too
heavy, but heavy enough, thenstraight into chest press.
That will get you on the sidesand then straight into the

(36:28):
middle afterwards and fatigueyou beat time, things like that.

Uh one of the things is that is that a fly
with dumbbells or like a machinefly?

Dumbbells, yeah.
Yeah.
And then if you wanted to tryset, I would add another
exercise in.
Uh maybe cables and fly them inunderneath the body, and that
really gets you, or a pec flymachine, really good as well.
I had this uh bigger guy, andhe was doing I said to him, Do
you ever like get DOMs the nextday after doing flies?

(36:56):
He's like, Nah, never.
I was like, Alright, let me trythis with you.
Um, so have you heard of likenet negative training?

Yeah, net the the negative, the eccentric.
Yeah, where you all know.

So I got I got I got him to do 10 heavy pet
flies, and then I said to him,Hold the the um the machine into
the middle really, really hard,and I want you to keep it there
for 10 seconds, and I'm gonnapull this machine out.
He's like, Okay, go.
So I'm pulling the machine out,and he's like holding it in.
But then after that, he's like,mate, when you pull that

(37:28):
machine out, feels like you'retearing the chest bit by bit.
I was like, technically, that'swhat we're doing, and it it's
gonna give you that massiveextra bit of strength.
He's like, Oh, amazing!

Awesome, man.

Yeah, so if you can um bring negatives into some
of the exercises, well, that'sit, it burns and it's hard, but
wicked effect.

Yeah, yeah, that that's one of those things you
have to think about.
You have to sit down like theday before, right?
And really look up on YouTubeand figure out how do I make
that happen?
Because most machines or setupsare not designed for negatives,
right?
Like a bench would be superdangerous for a negative if you
don't, you know, like a bet likea barbell, you know.

And there's one there's one that I made up.
I made uh woman do legextensions on the machine, and
then on a tenth one, I said,hold your legs up there and keep
them there.
So she held them up, then Iwould come on top and I'll try
and push the legs down so thequads are burning and holding.
That's another one where youcould do as well.
So legs in the knob.

It makes total sense, man.
It makes total sense.
I mean, when you every time youdo a deadlift really heavy,
you're you're kind of doing anisometric hold in the middle,
you know, you're you're for fora couple seconds, aren't you?
Like with the the erectors,right?

Right with the sponda, yeah.

Yeah, yeah, yeah.
Um, yeah, it's crazy to thinkabout all this stuff.
And and anyone listening, likeif you're feeling overwhelmed,
if you never lifted before, thisis all new to you, you know,
don't get overwhelmed.
Just put it in your back pocketand just when the time comes,
come back and listen to thisepisode.
You have it.
Just make sure you're trading.
If you're not trading, yougotta be trading.
All right.
So another thing we talk abouta lot on the show is we say

(38:59):
listening to your body, but inan objective way, like in a
data, a data-based way, notnecessarily biohacking, but
like, you know, paying attentionto your recovery.
I know you mentioned DOMs andsoreness.
You know, we kind of go backand forth on that.
If we're talking about strengthtype movements where you're not
necessarily chasing that versusmore hypertrophy and
supersetting and high rep stuff,but what kind of signals do you

(39:23):
like to track, pay attention tofor performance, for
biofeedback, even nutrition?
Like what are your what's yourbag of tricks for data?

Um, hydration, um, watching, watch out for the
color of your urine.
That that's a big one, I think.
It's a good one.

Yeah.

Yeah, because everyone kind of skips that and
that gives you energy.
Um, makes you feel awake.
Um, sleep.
Sleep's a good one.
You have to get those hours in.
Don't don't be staying up allhours and then having five hours
of sleep and going getting up.
Makes a massive difference.
And you'll make a massivedifference through a gym
session, whether you're tired ornot.
Even pre-workout gels.

(40:01):
I I try I try to stay away frompre-workout.

Like you mean actual pre-workout compact
substances?
Like but do you eat you do youfeed do you eat do you uh train
faster or fed?

If I've got a big competition I'll be I'll be
fed.
But I try and work out faster.

Oh interesting.

Alright.
Because I want my muscles topush themselves without that
energy source so that they'relike working harder.

You know that that is that's like the only
legitimate reason other thanschedule that I've ever heard
and I like it.
I like it Anthony because youknow there's a lot of claims
about facet training that aren'ttrue right but the idea that
you are using it as a challengeas a deficit almost right as an
eccentric training form let'ssay I want my body to train with

(40:50):
that without that energysource.
And then when I give it theenergy source for the
competition it's like oh I cando that now because it's got
that makes sense man I'm feedingit yeah no no that makes a lot
of sense it it's like when I'vebeen in a fat loss phase for 16
weeks and then I have a hugebuffet Sunday night before I
train Monday all of a sudden mydeadlift like you know goes up

(41:10):
20 pounds right uh it's likebecause I I stay away from
caffeine yeah then when when Ihave like um a big race I might
have an energy drink before andthen I'll be like whoa during
the race and I feel like getwhere what does energy come
from?
That's a really great point isthe tolerance factor because a
lot of us are hooked on caffeinemyself included.

I mean I have coffee and pre-workouts and so
you could have caffeine youcould have the energy before and
it worked no effect.

Yeah yeah yeah yeah it's it's it's you've got to
make that trade off if you'regonna do it right like um you
mentioned sleep of course we'realways gonna hammer home on
sleep I heard a podcast recentlyI think it was actually next
level university uh who's umKevin Palmer he's one of my
podcast producers so I alwayslike to give him a shout out him
and his business partner Alanand they were talking about
sleep uh they talked about astory this professor said about

(42:00):
or not a professor butmotivational speaker he said
imagine going to a collegecampus and the big thing there
is everyone smokes cigarettesright everyone's smoking
cigarettes they love it it'slike the big thing you've got to
smoke cigarettes crazy idearight like crazy idea imagine
you go to another one andeveryone is just shooting up
heroin like everybody in thecampus that's the thing they do
they all shoot up heroin we'dshut the campus down overnight

(42:22):
right now go to another campusand every kid is falling asleep
during the day taking Adderallor taking whatever and you're
like wait a minute that iscollege campuses right and his
point was they're all almost thesame level of health detriment
over the long term being sleepdeprived smoking taking drugs
they're all like let's say toxicto you I don't know if you

(42:44):
agree with that I just want toshare that because I recently
heard it and I'm like it's agood way to frame how important
but neglected and accepted poorsleep can be what are your
thoughts on sleep man lay it onus like how do you get good
sleep besides the number ofhours it's tough one um I find
what makes me sleep better is rereading a book before before I

(43:07):
go to bed.

Love that because I I found I'm reading after
about 20 pages I'm like oh myeyes are stinging now and then
as soon as you close your eyesyou're like don't sit on your
phone before bed uh scrollingbecause that's gonna they've got
I've read this it's got it'sgot that blue light or something
that and that's designed tokind of keep you awake.

(43:28):
Yeah so what helps me isreading and that that sends me
off to sleep.
Not in a bad way but a goodway.

No I I actually it's funny you mentioned that
we're we're kindred spirits myman because like I'm reading a
post apocalyptic fiction novelright now and I read it every
night in bed.
Now I have a Kindle but what Ido is I wear red I wear amber
tinted blue blocking glasses andthen the Kindle is on black
mode so it's like only the textis white and I'm just sitting
there uh with the lights offbecause my wife needs to sleep

(43:57):
she goes to bed earlier than Ido.
And you're right after about 20minutes if that you're just
like you might even fall asleepwith the book and you're good.
Do you read like a physicalbook with a light or how do you
read?

Yeah physical book yeah and I try and read
self-help books and because okaybecause I I watched another
thing that um anything that youkind of comes into your your
process before you go to sleepkind of goes into a subconscious
and you start thinking aboutit.
So a lot of people before theygo to bed they'll watch the news
and it's all negative like warpoverty and it's like doom and

(44:32):
gloom doom and gloom so put abit of positivity into your mind
by reading it and I don't knowif it's true or not but it kind
of brings that into asubconscious kind of thing.
So I kind of read positivityself-help books before I go to
sleep.

So the listener needs to pay attention here
because Anthony is full of liketons of wisdom.
I get the sense man that you'vejust learned this through the
school of hard knocks a lot ofthis stuff.
Yes the way you talk is likesupernatural it's just something
I learned whereas a guy like mewho are like studying this
stuff and trying to make it fora podcast, you know, it's it's a
little more like um kind oflearned from a book, right?

(45:11):
But what you just said again issomething something I learned
not long ago.
Now you've you've known it justnaturally to not stress
yourself out with what you'rereading and experiencing before
bed.
Like don't watch a highlystressful movie or TV show for
example.
Don't read terrible news.
Now I told you I read postapocalyptic novel to me that's
relaxing but I guess it's allit's kind of like for me playing

(45:34):
a video game that's violentactually relaxes me but it's not
necessarily the case foreveryone right so I wouldn't do
that before bed though.
So yeah guys listen up this isthis is really great wisdom.
All right what else so sleep wecovered sleep what about so
that's that's a big part ofrecovery is there anything else
any other recovery practicesthat you like so recently um one
of my one of the guys I knowactually um kind of helped me

(45:57):
get into this um ice baths icebath oof yeah okay horrible
horrible thing but what what Ifound was um so I started having
ice cold showers before myraces and then I found that my
my running was going really welland I kind of looked into it

(46:18):
and basically instead of havinga hot shower um so I would have
a hot shower first and I'll havea cold shower after and what I
was doing was um I was firing upmy fight or flight system
straight away in the morning sothen it's basically turning on
all my muscles and my fight orflight system getting ready to
go to go fight or go to run thatrace and I found that my

(46:42):
performance level just went upanother level I hate it but now
every time I compete I'll have acold shower before I go and I
just find I I'm more alert um Ican I perform better my muscles
are sharper and that's that'ssomething I learned along the
way.
Yeah it's it's funny youmentioned the performance aspect

(47:03):
because I did an episode notlong ago about like all the
things that are overrated andone of them on on the list was
ice baths but I said in thatepisode except if you're using
it on like a performance day orbetween you know your max lifts
on a powerlifting meet orsomething because you're right
that like that uh hormeticeffect I guess is the word or
that like acute effect ispowerful but there's not really

(47:24):
a long-term benefit if you'retrying to get more jacked or
something you know it doesn'tnecessarily help with that so
I'm glad again you you've gotnatural wisdom my friend like
this is good stuff and I Itotally have heard that ice bass
can be really powerful forcompetition right that's cool
that's good yeah so speaking ofcompetition man um a lot of
people have no experience withthe level of stage you've been

(47:46):
on and I'm just curious likewhat that experience is like for
you how especially your firstmaybe your first one I don't
know maybe it just was a dazebecause I know you were younger
but you know what is that likeand and is there a lesson there
for people who may be interestedeven a small like local
powerlifting meet or somethinglike that.

It's it's gonna be nerve wracking um you're
gonna get those butterflies butgive it a go and what I've what
I've learned is you're gonna gointo these competitions and
you're gonna look at the the toppeople and think I'm awful I'm
nothing like them but what I'velearned is go to that
competition and give yourabsolute best whatever you can

(48:24):
do and that's that's a PB andthen every time you go to a
competition you set yourbenchmark as that now you gotta
beat yourself if you against youbeat yourself don't don't focus
on how much they're lifting orwhat they're doing because the
real the real achievement isyou're getting better and better
and better.
Every competition you do writedown your PB and be like right

(48:49):
I'm coming for you you're mycompetition today and that's
what I do every time I go for arace I don't focus on all the
other people that flying pastme.
I'm going out there to beat meand that and that that's that's
my main kind of mantra everytime I go out there.
I'm gonna go lift in CrossFitI'm gonna go out and beat me
this weekend I'm I'm doing ahigh rox race so I'm I'm going

(49:13):
out to try and beat myself thisweekend.

Good luck or break a leg or whatever we're supposed
to say beat yourself beatyourself um so is that is that
100% true my man or you gottahave some sense of competition
right though oh a hundredpercent yeah if um if if I'm if
I'm near the front leader I'mI'm chasing them now I'm going
for them but it's like those whoare just getting started.

(49:38):
Yeah yeah you everybody can'texpect to be the winner uh
especially right out of the gateyeah yeah yeah but if if I'm
going in to be the best I'm I'mgonna guns blazing I'm going for
it.
Yeah I always wondercompetition's interesting and I
know there's a differencesometimes between the sexes men
and women I'm just gonna say itI'm just gonna say it you can
hate on me but like there youknow from all the messages I

(49:59):
have all the time it's my guybuddies who also lift weights
and we we kind of push ourselvesthrough metaphorical
competition all the time fromafar.
And it's like you know we ragon each other for our numbers
sometimes but we know hey you'rea hundred pounds more you weigh
a hundred pounds more than medude so like of course you're
gonna you know bench more than Ido.
So and we can joke about itlike guys, you know, a good sign

(50:20):
of friendship is that you couldsarcastically make fun of each
other, right?
And like be cool with it.
But I I think it's interestingwith competition because you
want to be pushed by thingsaround you.
And I think like the CrossFitworld is a good place where that
happens.
I think community it happensbut there's like a healthy level
of that that pushes you toultimately do what you're
saying, which is beat yourself.

(50:41):
What am I trying to get at hereis like how can people find a
community that can push them andhelp them because throughout
this whole conversation it'sbeen like you've had coaches and
trainers and friends and peopleto learn from and lean on yeah
how what if somebody feels aloneout there and like trying to go
alone but you don't really wantto go to loan how how do they
find that community you need togo out to to the the club the

(51:02):
the training clubs need to getto go online look up CrossFit
look up weightlifting get downthere meet people find a circle
of people that are doing thesame thing as you because
surround yourself by people thatare doing the things you want
to do and you'll learn from themand you'll grow together in
everything with cycling groupsrunning groups um I found

(51:24):
massively um a lot of my friendsa lot of pi you you find
friends in these groups and thenyou'll find yourself grown
because you that you're learningfrom them and doing new things
and yeah just keep pushingyourself to try new things go
online find a group and justjoin in.
And what is the new thingyou're trying now?

Pyrox uh okay that's your new thing all right
yeah all right so that's yourvery first race ever right
tomorrow or this weekend this ismy second yeah and so so um
when I for when I did my firstone I came uh I ranked second in
the world so now this weekendI'm trying to chase that guy in
the first in the world oh my godokay I didn't I didn't realize
that I I did a lot of researchon you but I couldn't get all

(52:07):
the accolades because there's somany this is all new this
happened last month and the lastone okay now wait is that what
like what's the what's the likewhat does what's the class or
the group you're in I'm justcurious I don't know how it's
organized.
Um so it's it's neurological soanyone has had um like a stroke
or a brain injury um so it's abit like separal pausy separate

(52:28):
is a brain injury and um whatI've found is like I've found
this whole new community ofpeople it's athletes that just
want to push themselves and Iput a video of me doing burpees
of one arm and one leg and onInstagram it blew up to like
3000 hits.

I was like whoa and I'm finding this new community
of people that are like you'resmashing it man keep pushing and
I think high rocks it's it's ait's a competition of people
they just want to pushthemselves from elite athletes
to your everyday athlete and itkind of brings them all together
and crossfits a bit more foryour elites right yeah yeah yeah

(53:08):
that's awesome man that'sawesome no we're root we're
rooting for you um and I wantpeople to go check out all your
content and check out youbecause if nothing else they
could be inspired but if morethan that it take action based
on what you've shared with ustoday.

This has been truly a pleasurable and and
enlightening conversation forsure and I mean that in all the
honest ways that I try so wherecan people reach out to you
Anthony so they can check outyou your content connect with
you find some community um soyou can find me on Instagram at
the no limits athlete um or justtype in my name Anthony Bryan I

(53:42):
also have a YouTube channelwhere I do exercise classes for
people with disabilities ormobility issues and that's
called Ant Brian Fitness.

All right so just to clarify we'll put those in
the show notes for everyone theno limits athlete is Instagram
and on YouTube it is at AntBrianFitness.
So that's Ant Shore for AnthonyBrianFitness those will be in
the show notes everyone don'tworry about it if you can't find
it and man thank you for comingon Wits and Weights it's been a
pleasure meeting you talkingwith you I feel pumped myself

(54:11):
like I gotta go do something nowand not sit on my ass when
we're done yeah man thanks forcoming on thanks for having me
great great to see ya

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Training Through Injury and Adversity Without Losing Progress (Anthony Bryan) | Ep 415

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}Training Through Injury and Adversity Without Losing Progress (Anthony Bryan) | Ep 415