214 - Strength Training Mistakes To Avoid - Cut The Crap With Beth And Matt

Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
You go into the gym and you just fucking do
random shit, and you do that random shit all the time,
which is, hey, you're in there, right, which kudos to you.
You're getting movement in, You're doing something, and something is
always better than nothing, So I'm not downing that. But
if you want to build muscle, you need to be
focusing on progressive overload. Welcome to Cut the.

Speaker 2 (00:26):
Crap with Beth and Math, the world's number one no
bullshit health and fitness podcast.

Speaker 3 (00:30):
Are you ready to cut the crap with your diet
and exercise, get strong as fuck, and build a healthy
relationship with food.

Speaker 4 (00:36):
Then you've come to the right place.

Speaker 2 (00:37):
Let's go. If you'd like to support us in the podcast,
join our Patreon, where you get exclusive content which consists
of monthly workouts you can do at home or at
the gym, monthly challenges that are either strength, have It
or mindset based, and access to over one hundred plus
low calorie, high protein, family friendly meals. These are all
designed by a professional chef who is certified in nutrition.

(01:00):
These recipes are already in my Fitness Pal for easy
fucking tracking. New recipes are also added each week.

Speaker 3 (01:07):
We believe that fitness is for everyone, So this is
our way of getting you started on your health and
fitness journey at a price most everyone can afford.

Speaker 4 (01:14):
So what the fuck are you waiting for? I'll see
you in the Patreon Hello, Nerdle.

Speaker 1 (01:21):
What's up, Nerdle? How are you doing well?

Speaker 4 (01:23):
It's our favorite day of the week. It's podcast day,
Podcast day. Let's go. Let's good.

Speaker 1 (01:29):
We can just letter.

Speaker 4 (01:31):
Let's letter rip, full stemmed.

Speaker 1 (01:33):
Fucking a.

Speaker 4 (01:35):
How you doing? I'm good, You're good.

Speaker 1 (01:38):
I'm feeling well fed.

Speaker 4 (01:39):
Matt well fed. Nerdle is always a is a feeling
feeling good.

Speaker 1 (01:44):
Yeah, my calories went up again, and I guess we
could just talk about this really quickly because uh, I
mean this has been part of my process for a
while now.

Speaker 4 (01:54):
Aly update anyway, So.

Speaker 1 (01:55):
Yeah, so I guess this would be week four. Week four,
so it's the photo shoot and being in that steep deficit.
But every week my calories have been going up surprisingly
and now now I'm at the highest and it's actually
that where I was twenty pounds heavier and I am

(02:16):
still This is actually fucking mind blowing my ass. To
be honest, I am still my end of prep weight.

Speaker 4 (02:24):
That's awesome.

Speaker 1 (02:25):
I have taken down the steps. My calories are higher.

Speaker 3 (02:29):
So your energy expendsure has gone down and your food
intake has gone up. Yeah, so your calories and are up.
Calories out there down, and you're still maintaining your weight.

Speaker 1 (02:38):
I'm still maintaining.

Speaker 4 (02:39):
That's the fucking dream right there.

Speaker 1 (02:43):
It's like incredible, It's fucking it's crazy. So yeah, I mean,
here we are. Here we are, Yeah, here we are.

Speaker 3 (02:51):
You're you're well fed, you're nourished, You've got more calories
running pumping through.

Speaker 1 (02:55):
At least right now, I'm four hundred more calories than
I was. Okay, that's quite a significant amount. Sure, yeah,
and it probably will go up. I mean it's just
depending on like how this next week or two goes.
I guess I don't know.

Speaker 4 (03:11):
Kind of going to just keep increasing until you gain
start gaining?

Speaker 1 (03:14):
Is that until it like until it's just like me,
like slate, I think, like right now it's my because
I'm tracking my weight daily. You are, Yeah, I need
to do them again though I haven't done them since
the end of Perhaps I need to do that, but uh,
I'm close to the maintenance. It's like I'm like it says,

(03:35):
I'm like point too of like a fat loss this
week or something. So it's like almost at that point
where it's going to start to level off.

Speaker 4 (03:42):
Nice.

Speaker 1 (03:43):
Yeah, So it's just it's just looking at the trend really,
and when it's not hitting that consistent like of not
losing and not gaining, that's where stop.

Speaker 3 (03:53):
Yeah exactly. That's where you know you've found your maintenance
and where.

Speaker 4 (03:56):
You're going to be live for a while.

Speaker 1 (03:58):
Yep.

Speaker 4 (03:59):
Yeah cool, Yeah, I love it.

Speaker 1 (04:01):
Went on a trail run with Mandy on Sunday, and
even with like one hundred and fifty more calories than
the weekend before, I felt fucking like amazing. I felt
like a beast. And I'm sure it was because I
got I ran the weekend before that same trail, and
I was probably a little bit more conditioned, but it's
still I felt way better than I did the weekend before.

Speaker 3 (04:22):
Yeah, a couple of things there, Right, You're more conditioned
just from that one, because yeah, your fitness, right, like
while you aren't consistently running, you've run a little bit
and you're still doing your cardio and everything and fitting.

Speaker 4 (04:33):
Yeah, when it comes to that, it comes back to
you pretty quickly.

Speaker 1 (04:35):
It's very quick. Yeah.

Speaker 3 (04:36):
Yeah, that's why people are so alert, like worried about like, oh,
I'm going to take some time off, I'm going to
lose my progress, like no, probably, you know no, so
yeah it came back to you quickly, and then you
had more calories than you too, so yeah yeah, yeah,
Nerdle's catching the old running bug again.

Speaker 1 (04:50):
It seems like, yeah, that trail running. Honestly, Yeah, trail
run I love that. And you know what I was
telling Mandy this, It's like I would go to that
trail or more trails all the time, but I don't
want to go alone, Matt, and that's or yeah, I'm

(05:10):
like freaked out, Like I feel like the world is
so fucking crazy, and all you hear are like horror
stories of like women like all running on the trail
fucking dead, and I don't want to let that stop me,
but I just feel like ship is.

Speaker 4 (05:24):
Just out of control, right that women about that.

Speaker 1 (05:30):
Mike's like, carry your fucking pepper spray, and I'm like
I don't want to have to fucking run with my
pepper spray. I mean, that's I get it.

Speaker 3 (05:36):
Yeah, I was just going to suggest that like a
like a little pepper spray.

Speaker 4 (05:40):
Yeah, you can get them really small. I don't know.

Speaker 1 (05:43):
I have one in my my little it's like this big.

Speaker 4 (05:45):
Yeah. You can clip it onto your water or whatever
you're carrying.

Speaker 1 (05:49):
Yeah, but I want to be able to do that more.
And it's frustrating. It's like almost like I get paranoid.
It's like and then I'll i won't be able to
listen to music and I'll consistently think there's someone behind me,
you know. Yeah, it's like I won't enjoy myself because
I'll can be consistently thinking there's like someone around, someone's
hiding in the fucking bush. I don't know, I get it.

Speaker 4 (06:12):
Yeah, that's unfortunate. It's unfortunate.

Speaker 3 (06:14):
Yeah, yeah, sorry, man, Like I wish it sucks that
that's our current environment that men need to worry about that.

Speaker 1 (06:22):
Yeah. I have no problem running around the roads here
because it's busy and there's a lot of people, but
it's it's different main trails, yeah.

Speaker 4 (06:29):
Train, I mean trails in general, like going out in
the woods.

Speaker 1 (06:33):
You know, on your own, you know, fucking isolated.

Speaker 3 (06:36):
Yeah yeah, yeah, when something goes wrong, it's there's nothing
nobody there to help you. Even if you know a
predator aside in terms in forms of a human maybe
following get her or something too, right, Like, there's always
that possibility too.

Speaker 4 (06:53):
Yeah, I get it. It sucks that these.

Speaker 3 (06:55):
Are things that you need to worry about, but that's
the reality of the situation.

Speaker 1 (06:58):
Yeah, m hmm.

Speaker 3 (06:59):
But I am happy to hear that. You know, you've
been doing some more running. I know you're enjoying it.
You can tell you're enjoying it just from your the
pictures and your videos on your stories between you and Mandy.

Speaker 1 (07:09):
So it's not running is so fun, especially.

Speaker 4 (07:13):
With friends, you know, absolutely, yep.

Speaker 1 (07:18):
Just ship talking in the woods.

Speaker 4 (07:19):
You know, we made a couple of videos when we
went on a trail run.

Speaker 1 (07:22):
One we did. I should go back to those. Oh
it was me and you and Mandy at that time,
and yeah, oh my god, what year was that, twenty three?

Speaker 4 (07:30):
That would have been probably twenty three.

Speaker 1 (07:31):
All right, I got to go back to that because
I'm sure I have some good footage.

Speaker 4 (07:34):
Yeah, it's it's like, if you're not trill running in
the in the woods first thing on a Sunday morning,
you're not running on.

Speaker 1 (07:41):
A Sunday or you're a fucking lazy.

Speaker 4 (07:43):
Fuck.

Speaker 3 (07:45):
That's when we were. We were on our influencers in
the wild.

Speaker 1 (07:48):
We were on a rampage on that one. Those were
the highlights of that trip for sure.

Speaker 4 (07:53):
Yeah.

Speaker 1 (07:55):
Oh my goodness, good stuff.

Speaker 4 (07:58):
I yeah.

Speaker 3 (07:59):
So running wise, I just in my got my long
run and over the weekend did my longest run to date,
which is eighteen and a half miles.

Speaker 1 (08:06):
So damn how that feel?

Speaker 4 (08:09):
Felt good? But hard? Right, Like eighteen miles is fucking hard.

Speaker 1 (08:13):
You know, that's a long time what.

Speaker 3 (08:16):
And I knew it was gonna be hard, so I
had to I didn't have to trick myself, but I
had to.

Speaker 4 (08:21):
I knew myself right, and I knew I.

Speaker 3 (08:23):
Had to set it up in a way that I
didn't have an option to quit right, to stop early.
So what I did is we have this it's called
the North Coast Inland but North Coast Inland Trail. It's
like hundreds of miles long. It goes through like northern Ohio,
through all the small towns and communities through here, connecting.

Speaker 4 (08:41):
Yeah, it's really cool.

Speaker 3 (08:44):
And what I did was I took that trail and
I ran ten miles out, actually about nine miles out okay,
to the next town.

Speaker 1 (08:52):
Over, and he had to turn around and come back.

Speaker 4 (08:54):
I can't quit because I'm in the middle of fucking nowhere.

Speaker 3 (08:56):
If i quit, I'm gonna have to walk back call somebody, right,
So yeah, run, run nine miles out, have to.

Speaker 4 (09:02):
Turn around, come back.

Speaker 3 (09:03):
So it was really cool, something something really cool to
be said about running to the next.

Speaker 4 (09:08):
Town over nine miles away, right.

Speaker 3 (09:10):
Just non chalantly. I'm just going to run to the
next town. And I told my parents, I'm like, yeah,
I ran over to Clyde. I ran to Clyde and back.
They're like, what.

Speaker 1 (09:18):
I was just thinking, Like, when you think about eighteen
miles from where I'm at, that's like, do you know
where Belfast is? When we're heading to Millanocket Belfast? Okay,
we stopped there at the Dollar Tree to get that scale.
Oh yeah, wow, would be running from here to there.

Speaker 4 (09:35):
That's eighteen miles.

Speaker 1 (09:36):
It's about it's about almost twenty.

Speaker 4 (09:38):
About Okay, that's crazy.

Speaker 1 (09:39):
It's ten miles to Camden, so then it would be
another ten to go fast. Wow. Wow, that fucking wild.

Speaker 4 (09:46):
Wild To put it into perspective like.

Speaker 1 (09:48):
That, Yeah, that's a lot. Yes, it is a lot
to run it.

Speaker 4 (09:52):
I crushed it.

Speaker 1 (09:53):
You know.

Speaker 4 (09:53):
I felt really good about my fueling during it. My pacing.

Speaker 3 (09:56):
I just wanted to My goal was just complete the miles,
so I just running mostly at a longer, easy pace.
I did some intervals of like harder effort, but the
goal was just to just to finish, and I did that.

Speaker 4 (10:08):
It was really cool. I had a cool experience on
the trail too.

Speaker 1 (10:13):
Yeah.

Speaker 4 (10:14):
Ran into this older gentleman sixty eight years old. His
name's Ben. Did you hear my story on Instagram?

Speaker 1 (10:19):
I did a little bit refresh my memory, so it.

Speaker 4 (10:21):
Was really cool. I was about mile eleven.

Speaker 3 (10:24):
I had just turned around and I was heading on
my way back to town and I hear somebody you
know on your left coming up on a bike, like okay, cool,
do my wave. So I acknowledge that they're coming, and
he just kind of just rode along beside me for
a second.

Speaker 4 (10:35):
He's like, Hey, do you mind if I ride with you?
I'm like no.

Speaker 3 (10:38):
I was like, I was like, I don't mind at all.
I could really use the company right now.

Speaker 1 (10:42):
You know.

Speaker 3 (10:42):
He's like, well, what are you doing. I'm like, I'm like,
I'm on way back to town. I'm doing about up
to twenty miles today. He's like, okay, So it was
really cool. So his name is Ben, sixty eight years old.
He was doing most of the talking. He was on
his bike. I was running, you know, but I was talking.
I was I was able to talk because I was
running at an easy pace, conversational pace.

Speaker 4 (11:01):
It was just really cool talking to Ben.

Speaker 3 (11:02):
He's a he's a marine, and he's done marathons and
triathlons and all kinds of races all.

Speaker 4 (11:08):
Over the world when he was in the service.

Speaker 1 (11:10):
Nice.

Speaker 3 (11:11):
So it was really cool just to hear his stories
that he has about doing races in Japan and races
in Hawaii and and what the running scene was like
back in the seventies and eighties and things like that,
you know, and just the amount of wisdom that that
you can pick up from just listening to somebody that's
been there and done the things. You know, Yeah, has
that experience and those years on them. And right now

(11:33):
Ben is coming back from double knee surgery.

Speaker 1 (11:35):
Wow.

Speaker 3 (11:35):
He also just got and he also just defeated fucking
prostate cancer.

Speaker 1 (11:39):
Wow.

Speaker 3 (11:40):
Like he's only a few weeks removed from from double
knee surgery. So he was just out there. I think
that he said that was his first ride. He was
doing thirty miles. Also, he was also riding between towns,
you know, from Bellevue. I think he is what he said,
which is next town over. So he was just taking
it easy. So he was and he's like, I just
really missed it out here. I miss connecting with all

(12:01):
the runners and cyclists because that's my community.

Speaker 1 (12:05):
You know.

Speaker 3 (12:05):
He's like, go out there and ride with the big
boys right now because I'm coming back from injury.

Speaker 4 (12:09):
So yeah, yeah, he's so he's rehabbing. He's like, I'm
out here right now because he said.

Speaker 3 (12:13):
Like the drugs he took to for prostate cancer, right
they dropped his testosterone made him gain weight and everything.
So he's like, I'm just trying to get back and
fight in shape and just burn some calories right now.
So it's just really cool here in his stories and
his experiences, and you know, he was kind of pacing
me every once in a while he's like, you're doing good.

Speaker 4 (12:34):
He's like we're at.

Speaker 3 (12:34):
Six miles per hour, you know, which, yeah, which that
was a good pace for me like that, And I
gotta say, I don't normally run with people. Yeah, but
having him beside me, that was so fucking motivating and
it made the time go so much quicker. He was
with me, He rode beside me for like three or
four miles, so it's like, you know, thirty minutes or so,
thirty or forty minutes, and the time flew by. And

(12:56):
when he went to separate ways, I was like, holy shit,
we just didn't you know, it's like fourteen half miles
I'm at now, you know. And that's when I started struggling.
It was after we took that's because I.

Speaker 4 (13:06):
Didn't have that yeah, mine the mind. I wasn't distracted, right,
I wasn't.

Speaker 3 (13:11):
I was focused on just my running instead of communic
conversing with somebody and stuff. So that's when the I
hit the paint. I hit the paint and started struggling
a little bit. But long story short here. He told
me that when he was younger, he'd go into like
the y M, C. A. S And stuff and work out.
Go to the gym and you'd see the older gentleman
there that were in like their seventies and eighties, and

(13:33):
he'd always ask him like, how are you still able
to do this?

Speaker 2 (13:36):
Right?

Speaker 1 (13:37):
Yeah?

Speaker 3 (13:37):
Like, how are you, How are you still in good shape?
They're like, never stop moving, never stop doing this. And
so he's like, that's what, that's my advice for you,
young man. As I leave, as I as as we
part ways, he's like, never stop moving.

Speaker 4 (13:49):
It's all we got.

Speaker 1 (13:50):
That's awesome.

Speaker 3 (13:51):
I was like, fuck yeah, never stop moving. Like we
could just all take that advice, never stop moving. We
would be a healthier country, the ar happier people, never
stopp moving, like you're never too old to move.

Speaker 1 (14:05):
Here.

Speaker 4 (14:05):
He has sixty eight years old, double knee surgery, prostate cancer.
He's doing what he can. He can't. He's not in
his fight in shape, but he's meeting himself where he's at,
and he's not pushing it too hard, right.

Speaker 1 (14:14):
Doing more than most people without those things. Yeah.

Speaker 4 (14:17):
People, And that's the thing. Oh I can't. I can't
do that. I have a knee surgery coming up. Fuck off,
Yeah you can.

Speaker 1 (14:22):
You can do that right up until your knee surgery, right.

Speaker 3 (14:25):
Like you you know you can do all these things.
It just starts with stud you know, no longer telling
yourself that you can't do these things.

Speaker 1 (14:31):
Yeah, and you know, here's the thing. If Ben came
up to me like that, it was like, hey, can
I run? I'd be like, fuck you, Ben, get the
fuck out of here.

Speaker 3 (14:40):
I actually I actually did think about that when I
was on my run. I was like, man, it's interesting.
Fortunately i'm a guy out here. I'm a big guy, right,
I don't have to worry about things like that. But
definitely if that was you or any other woman, you'd probably.

Speaker 1 (14:51):
Be like, imagine, yeah, I don't know.

Speaker 4 (14:53):
I don't know if he would stop and talk to right,
right either, I feel like he won it. He's a
very respectful man. Yeah. Yeah, that's said that.

Speaker 3 (15:01):
That interaction probably wouldn't have happened if you were a
woman because of what we were talking about at the beginning.

Speaker 4 (15:05):
Mm hmm yeah, so crazy.

Speaker 3 (15:08):
How you know we can have different different experiences like right, yeah,
different perspectives, different experiences, or in the same the same
type of experience, I guess you know. So yeah, so yeah,
And Endurance training plugging along, plugging along, really enjoying it.

Speaker 4 (15:26):
Doing a little D load week this week though.

Speaker 1 (15:28):
Yeah, same, I'm doing the dload to my my training.

Speaker 4 (15:31):
On your training.

Speaker 1 (15:31):
Okay, Well, because it's new, it's new programming, got it. Okay,
So we just ended my last programming and this week
is figuring out the new programming, and hence we're back
to fucking hack squats.

Speaker 4 (15:45):
The old hack squat machine.

Speaker 1 (15:48):
Yeah, yeah, you know. I fucking love that machine though,
and that's why I have in my office. I probably
wouldn't have gotten the one in my office if Planet
Fitness had then.

Speaker 4 (16:00):
Because you got that because I didn't have one.

Speaker 1 (16:01):
Yeah I did. I was like, I need a fucking
half one. No nowhere around your had one, And this
was the prime reason why I have it. And I
would have actually loved to have more of the room
without having this and have like my air dine bike
in here or something. Mm hmm. Oh well I got
it here and I've used it, so that's what it'll

(16:23):
come into use, you know.

Speaker 4 (16:24):
Mm hmmmm. So you're in a little little dload, new
new week of.

Speaker 1 (16:29):
Yeah, phase new, figuring out the weights and stuff, you
know that kind of deal.

Speaker 4 (16:33):
Yeah, for my dload.

Speaker 3 (16:36):
My deload was supposed to be next week, but I'm
just pivoting a little bit because I was feeling so fatigued.
I did that fit that twenty five k trail race
last week, which left me pretty bettered and beat up,
you know, like a art on my body. And I
did this eighteen and a half this week. So I
was like, man, I'm fucking fatigued.

Speaker 1 (16:51):
You know, yeah, you need some rest.

Speaker 3 (16:52):
Plus this weekend, I'm gonna I'm going out of town.
I'm going to Pittsburgh to get my tuxs for my
tucks fitting for Dulski's wedding.

Speaker 1 (16:58):
Oh yeah.

Speaker 3 (17:00):
So and here I was thinking, I was like, I
have to run twenty miles when I'm in Pittsburgh this weekend, right, Like.

Speaker 4 (17:06):
How am I going to?

Speaker 3 (17:07):
Like I was trying to figure out how I'm gonna
make that happen. And I could have made it happen,
but I was like at the other like, you know,
I'm fatigued and I'm traveling. This is actually really good
opportunity to just peel it back a little bit.

Speaker 4 (17:18):
Take this as a recovery week.

Speaker 3 (17:20):
Go run four miles this weekend while I'm in Pittsburgh
instead nice for miles around his neighborhood, instead of being
gone for three hours on a Saturday morning.

Speaker 4 (17:28):
Yeah, when we're trying, you know.

Speaker 1 (17:29):
You need that because you're more risk for injury when
you're not as recovered as you should be, right, and
no one has time for that shit, Matt.

Speaker 4 (17:36):
Yeah, exactly.

Speaker 3 (17:37):
And I've stayed relatively injury free this yeah, starting with
an injury, you know. And I'm not trying to make
that happen now when I'm so close to my fifty
k that I have coming up. So yeah, just moved
my dad a week around one week, moved it up
one week, and that's okay. You know, it's listening to
your body, you know, that's really what's so important. And
this health and fitness thing is listening to your body,

(17:59):
knowing when the turn it on, knowing when to peel
it back. And I think so often people just see
like doing less is like a bad thing, right, Like
you can't be balls to the wall of twenty four
to seven three.

Speaker 1 (18:10):
Sixty turn if you actually listen to your body and
internally you know when to take a fucking rest. Stop
feeling bad, You need to just take that fucking rest.
And then you know when you're you're legitimately being a
fucking lazy fuck you know, you know.

Speaker 4 (18:23):
You know when you're being lazier. You know your body.

Speaker 1 (18:26):
Okay, yeah, yeah, yeah exactly, unugg're it.

Speaker 4 (18:39):
Yeah, So knowing the difference between the two.

Speaker 3 (18:40):
It's very It is really easy because you know when
you're being lazy, when you could have done.

Speaker 4 (18:44):
The thing, you just didn't fucking feel like it. Yeah,
and exactly that's about being honest with you.

Speaker 1 (18:48):
I call myself out. You got to call yourself out,
call yourself out on your ship.

Speaker 3 (18:52):
Yeah, and I gotta say part of the like I
am just so I think what's been helping me take
this to the next level, Like I'm falling back in
love with powerlifting again, right, Like I'm there, baby, I'm
three weeks back into like getting back, and I'm not
all fully all in. I'm taking it easy, right, I'm
using back into powerlifting, but I'm doing some of those movements,
just getting familiar with them, letting my body adjust to
them again. But I think what's really helped me, honestly

(19:16):
is that book Can't Hurt Me by David Gagin.

Speaker 1 (19:19):
I'm telling you motivated.

Speaker 4 (19:20):
I finished it. I finished it on my life.

Speaker 1 (19:22):
So that book changed my life. It's literally changed how
I show up on the internet, just at how I
show up like in a lot of different areas in
my life. Just everything's it's the power of the fucking mind.

Speaker 3 (19:40):
Yes, is capable of it. It's your brain that's gonna
shut down first. So we got to master our master
that domain of our brain.

Speaker 1 (19:48):
Yeah, and stop giving so many fucks about people. Let
people think about you. And he's he's really about that too, Like, yeah,
people over there are giving you fucking ship. They're not.
You know, no one's gonna uh say anything to you
that's doing more than you. And I'm saying so And.

Speaker 3 (20:05):
I like that because that's what you know in his book,
he every time he talks about like his endurance races
that he's going to do, people.

Speaker 4 (20:11):
Are literally rooting for him to fail.

Speaker 3 (20:14):
You're going to and you know what if he has
failed and I'm gonna fail, You're gonna fail.

Speaker 4 (20:19):
We're all going to fail. Who the fuck cares failures?

Speaker 1 (20:21):
Probably you learn from failing. Exactly, Still better than that
dumb mass on the end still trying, Yeah for you
to fail, Like yeah, you're not even trying, dude.

Speaker 4 (20:30):
So fuck yourself.

Speaker 1 (20:31):
Yeah, exactly.

Speaker 4 (20:33):
Failure is a good.

Speaker 3 (20:34):
Thing, Like we say it's such a bad thing, like
as a setback, you know, it's not reading opportunities every
single time.

Speaker 1 (20:41):
Yeah, Yeah, I'm glad you like that book. I'm glad
you listened to it. Good. Yeah, I'm gonna I'm gonna
actually listen to it again. I have another book in
my audible right now. That is a new nutrition book
by Kevin Hall.

Speaker 4 (20:52):
I saw that.

Speaker 1 (20:54):
Yeah, what is the name of it? Oh my god?
Why I just purchased it it and I just It's
called uh, food Intelligence. Food Intelligence by Julia Blues and
Kevin Hall. Yeah, the science of how food both nourishes
and harms us.

Speaker 4 (21:13):
Right. And Kevin Hall for those that don't know, he
is a world renowned researcher, nutrici exercise fit scientist, scientist, right,
he's a literal scientist. He's the guy that was in
the HHS that just resigned because they weren't They didn't
like his They they were trying to censor him.

Speaker 1 (21:33):
They can force his like yeah, lie and stuff. So
he resigned, resigned.

Speaker 4 (21:39):
I'm not going to do right.

Speaker 3 (21:41):
He literally resigned because he wanted to let them manipulate
his data or he wanted he wanted to manipulate his
own data or whatever it was.

Speaker 4 (21:49):
I can't remember what it was.

Speaker 3 (21:50):
But good for him. But he's he's he's a he's
an awesome researcher. Yeah, I'm actually I saw that book
come out too, so I think I'm going.

Speaker 4 (21:57):
To put that on my list. I'm excited of aud
he books because I did keep my my Audible membership.

Speaker 1 (22:02):
And what's funny is it's like he I think what
they were trying to botch of what he was talking
about was had to do with obesc Yeah.

Speaker 3 (22:14):
I can't remember what it was exactly, but it was
more it was very recent.

Speaker 1 (22:18):
So yeah, so yeah, excited for the nutrition science guys,
if you wanted to learn about that kind of a stuff,
that kind of stuff, it's it's it's like that mm hmmmm.
For sure.

Speaker 3 (22:34):
He's done a lot of good work when and in
the Obesity re Realm two. And he did a lot
of really cool work around the because you remember a few
years ago when there it was a carbohydrate insulin model
of OBC that was being really popular. So he did
a really good meta analysis and research paper on you know,

(22:56):
is it is it carbohydrates or is it calories?

Speaker 1 (22:58):
Right?

Speaker 3 (22:58):
And he really like it was a non biased and
he poked holes in the car carbohydrate insulin model of
of obesity. And that's what research is all about. That's
What science is all about is is finding not necessarily
finding why you're right, but finding ways that you're wrong.
That's what he does, right, like he looks at it
from all sides. So really yes, really awesome researcher. I

(23:23):
wonder if he does ever does podcast appearances, because that
would be somebody else to try to get it.

Speaker 1 (23:28):
Looks like he just uh oh he has a Actually.

Speaker 4 (23:31):
I followed him on Instagram?

Speaker 3 (23:33):
Is it his instagram is Kevin h Underscore PhD.

Speaker 1 (23:38):
I want to read his tweet about how when he
uh with the n A N I H.

Speaker 4 (23:45):
That's what it was. He was in the n I H.

Speaker 1 (23:47):
Yeah, yes, yeah, well.

Speaker 4 (23:53):
If you find it, sure that sounds good.

Speaker 1 (23:56):
Okay, I'm excited to announce my new book. But then
April when did he quit?

Speaker 4 (24:02):
It was this calendar year.

Speaker 3 (24:07):
I'm not sure exactly when, but if you find it,
so yeah, that's some good good listening there, good reading
there Can't Hurt Me by David Goggins. And then is
Kevin Hall's new book for for our list there as well.
I'm excited for the Can't Hurt Me too, because that's
that was our book club book of the month.

Speaker 1 (24:25):
For a Yeah, did everyone else think about it.

Speaker 3 (24:30):
We're meeting Monday, so we meet like the last Monday
of every month to talk about it the book of
the month. So but but in our in you know,
during the month, we talk about it a little bit
in in our group chat. So everybody, my clients have.

Speaker 4 (24:41):
Been loving it so nice listening to it right now too.

Speaker 3 (24:46):
So yeah, it does, it does, And that's really a
lot of clients are just taking it to the next
level too with you know, with with strength training in particular.
They're really grasping the concepts that we're trying that I'm
trying to teach, you know, and it's just really fucking
cool to see and seeing how their bodies are changing
as a result of that.

Speaker 1 (25:05):
Nice.

Speaker 4 (25:06):
Yeah, getting strong as fuck, body compositions changing. Love it,
love it, love it. Oh yeah, yeah.

Speaker 3 (25:14):
So today actually I wanted to This has nothing to
do with what we're talking about right now. But Riker
got his permit over the weekend.

Speaker 1 (25:25):
That's nuts, Matt, Is that happened fast? Did you did
you know this was going to happen? Or well?

Speaker 3 (25:30):
Yeah, so he turned fifteen and a half over in July,
so he could have gotten in a couple of months ago.

Speaker 4 (25:35):
But he started with golf season.

Speaker 3 (25:37):
He's been in golf six days a week, and the
only time he's had off of golf is when the
BMV has been closed, so he hasn't been able to
go get his test.

Speaker 4 (25:45):
So this last Saturday he had off of golf, so.

Speaker 3 (25:47):
We went and got his test. So so, yeah, I
knew it was coming. He's been he's been studying for it.

Speaker 1 (25:53):
So yeah, so he can only what's that mean when
you have a permit, it means he has to he
can drive with you.

Speaker 4 (25:59):
And me and his my okay a legal guardian.

Speaker 1 (26:02):
Yeah, yeah, yeah, have you has that happened yet?

Speaker 4 (26:05):
Yeah?

Speaker 3 (26:05):
Actually he's drove twice with me. He Yeah, on Monday,
he drove to school kind of, he drove halfway to
school and then he did for I don't know if
it's embarrassment or if the parking lots just too busy
or what, but yeah, we pulled over.

Speaker 4 (26:19):
Halfway and I drove the rest of the way.

Speaker 3 (26:21):
Untilly cool, Like he doesn't need to be driving forty
five minutes at a.

Speaker 4 (26:24):
Time right now anyway, right, And then.

Speaker 3 (26:26):
He drove that later later that night. Then when he
got home when it was raining outside, we drove over
to my parents' house just because we wanted to surprise
my parents said.

Speaker 4 (26:36):
He got his permit. Huh, so drove over to my parents.

Speaker 1 (26:39):
You know, just oh my gosh, how fun.

Speaker 3 (26:42):
But he's he's doing he's he's such a good learner,
he's so al tentative, and he's doing.

Speaker 4 (26:46):
A great job with it.

Speaker 1 (26:47):
Just that's awesome.

Speaker 3 (26:48):
Proud of him, but damn it, man, Like that just
really makes you realize, like, we're not getting any younger.

Speaker 1 (26:54):
No now, wild you go to high school next year?

Speaker 4 (27:00):
Yeah? Sad.

Speaker 3 (27:02):
Well it's fun, exciting, but also so sad because I
have one one child, You have one child.

Speaker 4 (27:07):
You have a step child of course too, but yeah,
our one and only it's growing up, I know.

Speaker 1 (27:14):
Fuck. And it's like you think you stress out when
they're like a fucking toddler. I mean, but I I
feel like the teenagers are probably going to be way
worse for me, you think, so we don't you know,
I don't know. I don't know.

Speaker 3 (27:29):
I'm not sure if it like I've never been overly
stressed out about Riker. I feel like I've had really
like I feel like I've had it.

Speaker 4 (27:37):
Really easy with Riker.

Speaker 3 (27:38):
You know, Yeah, there's been some tough times for sure,
But I'm gonna pat myself and his mom on the
back and our entire are because it takes a family, right,
like our grand his grandparents and everybody is a have
had hands and raising him.

Speaker 1 (27:51):
Yeah, that's true. I don't know why I am so.

Speaker 4 (27:54):
I just a really good job.

Speaker 1 (27:57):
He is.

Speaker 4 (27:58):
Riker is an awesome kid.

Speaker 1 (28:00):
Public public fucking high schools. They freak the fuck out
of me. They're just there's so much shit.

Speaker 4 (28:05):
Go to private school so.

Speaker 1 (28:07):
And it's just the bullying, the fucking drugs. Just he
heard it from his friends the first day they went
to school. They told him not to go to the
bathroom because people smoke and do drugs in there, and
you know, it's like shit like that, and it's like, okay, great,
you know, it's like why why are these fucking fourteen
fifteen year olds people doing this shit? Like why? I

(28:28):
don't get it, you know, And then I have to
remember when I got into shit. I wasn't. It wasn't
untill like junior or senior year when that shit started
getting real. I feel like, but still, if you it's
all about how you raise them, I guess, you know,
and you just have to trust that everything is going
to work out.

Speaker 3 (28:43):
Yes, absolutely, and having good communication too, like yeah, I
feel like I hope what we have with Riker, I
feel like we do. It's like, yeah, you know, we've
always I've always communicated with him, and like even when
times are tough, like, hey, dude, I just want you
to know, like you can always talk to me, like,

(29:03):
and I've let him know, like I talk about you know,
hard things with them, so like and it's okay, like
to express your emotions, It's okay to be sad. It's
it's all these things too, you know.

Speaker 4 (29:11):
So yeah, I don't Yeah, we're doing We're doing a
great job. John's johnnys an awesome kid.

Speaker 1 (29:17):
He's he's your stick goal.

Speaker 4 (29:18):
And I hear that, and that's as a parent, that's
so good.

Speaker 3 (29:21):
To hear, right, Like I hear that a lot from Riker,
people that interact with Riker, from adults and things like that,
your your son is so so respectful, you know, he's
so kind, and it's like, oh, thank.

Speaker 1 (29:31):
You, yeah, my heart, you know, yeah he is so yeah. Yeah,
they're gonna be fine, for sure. We will be all right.
So we don't talk about strength training, right, Yeah, we
can talk about that the last thirty minutes here, let's
do it.

Speaker 3 (29:47):
So, I guess what we kind of we want to
talk about strength training and like some some perhaps like
some mistakes that we see people.

Speaker 4 (29:54):
Making with when it comes to Strea. And this kind
of came.

Speaker 3 (29:58):
Do you have that question pulled up, Beth that you
received because we can kind of paraphrase it if we
need to.

Speaker 1 (30:03):
But is that from our cut the Crap group or.

Speaker 3 (30:06):
You received a question on your anonymous Q and A
the other day that I responded to your story about
because the anonymous question was like something about, like they
joined our Patreon and so they're doing the workouts and
they're enjoying the workout.

Speaker 1 (30:19):
They're walking on the treadmill during their rest time.

Speaker 3 (30:21):
Yeah, and they were asking if it's okay for them
to walk on the treadmill for cardio during the rest
time to help them stay focused or something like that, right, yeah,
And I was like, I was like, Okay, we need
to talk about this because what our program is telling
you to do.

Speaker 1 (30:37):
Well that And also I was thinking about this question
yesterday as after I did a fucking heavy leg press
and I was like standing there trying to catch my breath,
and I'm like, I can't imagine going to the fucking
treadmill right now. Is the first thing I thought, because
you know, I was like that woman. I'm like, there's
no way she's looking heavy enough, right.

Speaker 3 (30:57):
That was the first thing I said to you, and
you you said you said as well. I think in
your responsor, HER's like, are you pushing yourself hard enough?
Because yeah, if you have if you are strength training,
you have energy, you're able to go and do cardio
and ship in between your sets.

Speaker 4 (31:13):
You are not pushing yourself. I can almost guarantee it.
You're not pushing yourself hard enough in the.

Speaker 1 (31:17):
Gym right every list, I was like, there's no way
I'm going to go on the treadmill. If I'm like pacing,
I'll pace to get my heart rate down. Yes, like
like I'm pacing slowly around the bench. I don't go
to the treadmill and turn it up, right, I'm just
like like, oh my god, I'm either sitting down or

(31:39):
pacing to have my heart rate go down.

Speaker 4 (31:41):
Same same, not to escalate it.

Speaker 3 (31:44):
Yeah, yeah, you're just moving right, that's yeah, light, little
light movement, and that's that's rest.

Speaker 4 (31:50):
That's a walking rest, is what that is.

Speaker 3 (31:52):
But if you don't, you don't need to be doing
going to the treadmill and doing cardio in between sets.
I can almost guarantee you that you are not pushing
yourself hard enough. Yeah, you're not pushing yourself close to
failure like we talk about. So let's get into some
mistakes that we see you with strength training. That's the
biggest one.

Speaker 1 (32:08):
I want.

Speaker 3 (32:09):
One of the biggest ones I think that I see
people making is just simply not pushing themselves hard enough
in between and between sets or with their with their movements.

Speaker 1 (32:21):
Yes, And I would say the next biggest one, and
this ties into this next one a little bit, would
be not following a program. Yes, and this person is
following our Patreon program. Right. A lot of people you
go into the gym and you just fucking do random shit,
and you do that random shit all the time, which is, hey,

(32:44):
you're you're in there, right, which kudos to you. You're
getting movement in, you're doing something, and something is always
better than nothing. So I'm not downing that. But if
you want to build muscle, you need to be focusing
on progressive overload.

Speaker 3 (33:00):
Yes, So that's kind of a few kind of mistakes
kind of bundled in there, right, So yeah, not pushing
yourself hard enough mistake number one, Mistake number two, not
following a plan, and then I guess that would also
include the mistake number three then is not not following
a progressive overload, right.

Speaker 1 (33:15):
Right, progressive overload if you want to build.

Speaker 4 (33:20):
Muscle, which why why else? Are like, you know, why
would you? That's probably there. That's probably the goal for
most people in the gym is to build muscle gets stronger.

Speaker 1 (33:29):
And this is where when you're like, I'm losing fat,
but I don't like the way I look or I
look the same, it's because you haven't built muscle. Yeah,
and muscle is that tone, that shredding look that you want.
You can't get that without that being built.

Speaker 4 (33:47):
Yeah. So here's I agree with you absolutely.

Speaker 3 (33:50):
The body that you want isn't going to come from
cardio and just doing calories and cutting your calories. It
comes from literally building your body and you do that, yeah,
and pushing yourself with your strength training.

Speaker 4 (34:04):
I think with with that.

Speaker 3 (34:10):
Kind of had a brain fart there with the strength
training component. Okay, they're probably and this is a mistake
that I see many people making them. I'm just assuming here,
that's what the person that sent you that message is doing.
They're seeing the REP ranges that we prescribe them, and
they're just going in and they're they're lifting a weight
and they do those reps.

Speaker 4 (34:28):
Okay, yep, but that's it.

Speaker 3 (34:30):
They don't think about how challenging they those those reps
actually are and those sets actually are.

Speaker 4 (34:36):
Right, Let's say I.

Speaker 3 (34:37):
Don't know, we're doing three sets of six to ten, right,
Maybe they're picking a weight that just isn't challenging enough
and they're just doing lifting weights just to get.

Speaker 4 (34:46):
Those reps in. Right, Yeah, where the reps almost don't matter.

Speaker 3 (34:51):
What matters is the effort that you're giving it, you know,
because that's the people think of, like, oh, I don't
want to do low reps, and because that don't get
me ball, I need to do high high reps, low
weight for toned or whatever. Right, It's like, no, you
need to push yourself within the reps that we're giving you.
So if we're giving you a REP range of six
to ten, we expect you to be pushing yourself within,

(35:14):
then there's a reason why we give you a range. Right,
you choose a weight that's going to be challenging for you.
Maybe this week that weight is going to be challenging
at six reps. Maybe you do forty pounds and you
can only do six.

Speaker 4 (35:25):
That's great.

Speaker 3 (35:26):
Over the course of the next coming up weeks and months,
you'll gradually use that same weight until you can do
all three sets of ten, you know, and then you'll
do it all over again.

Speaker 1 (35:37):
Yeah.

Speaker 3 (35:37):
But just going through the motion and hitting your reps
without much rhyme or reason is not going to get
the change that you want to see. It's not going
to give you the body composition that you're looking for.
You can't just go through the motions and okay, I
got my reps? Now what that was too easy? Right, Well,
it's because you're not pushing yourself so really, so to

(35:58):
avoid that mistake of not pushing yourself hard enough, what
do we need to be doing. We need to really
be challenging ourselves to getting close to failure.

Speaker 1 (36:09):
Yeah. So, and with every new program, with every program,
the first week should be you figuring out where your
weights are. That's the fucking around and finding out that's
that's usually like the dload your baseline you're finding like,
I'm trying to figure out where I am with weights

(36:29):
right now, So it's really you know what I'm saying.
So you need to figure that out. And what you
do is you do some warm upsets, you grab some
weights that are a little bit lighter than what you're
going to go to, and you you know, warm up
to whatever ten reps and then you grab the next
and then you're going to see what it feels like

(36:50):
to get those next ten reps. And if you're still
easily able to get them, you're going to need to
go a little bit higher. Your last two reps. You
should be really pushing to get those.

Speaker 4 (37:00):
Up close to yeah, close to you know what I mean.

Speaker 1 (37:03):
So when you get to like, let's say you've got
ten reps and then you're you go up and you're
like at eight and you're you're kind of starting to struggle,
You're like, okay, and then just pushing hard you get
that tenth one. That's that's what you need to do.
You you almost need to feel like you might not
even be able to get that weight up on the
last rep, but you do.

Speaker 3 (37:20):
Literally about one to two reps away from failure is
where you want to be yes when it comes to
pushing yourself with your weights, if you're not there and
checking with yourself afterwards, right, don't just go through the
motion and do the reps.

Speaker 4 (37:31):
Yeah, checking with yourself? How hard was this?

Speaker 3 (37:33):
On a scale of one to ten, It like that
sweet spot is about an eight or and nine because
eight or and nine if you're and if you use
because there's this thing called RPE, right right, yeah, r
R I R, which is reps and reserve. They can
be used interchangeably, but reps in reserve is essentially like
how many more.

Speaker 4 (37:50):
Reps did I have?

Speaker 1 (37:51):
Right? Checking with yourself?

Speaker 4 (37:53):
This was an eight out of ten. That means I
could have done probably about two more, right, Yeah.

Speaker 1 (37:58):
Not everything is to failure too, like my my coach
right to that this week is like do like between
a seven and a nine, so that that's not failure.
It's like my dload week, right, and then next week
you really try to go to failure this week?

Speaker 3 (38:10):
Yeah, Yeah, I would say that's probably another mistake people
make too, is just close training.

Speaker 4 (38:15):
To failure for everything.

Speaker 3 (38:16):
Yeah, And that usually comes in the form of they're
just doing fifteen twenty reps for everything. Those high reps,
they feel that burn, they can't do it anymore. They're
just chasing that, chasing that soreness. That's a big, actually,
a big mistake people make is chasing soreness in the gym.

Speaker 1 (38:32):
Yeah, soreness and uh, sweating aren't signs that you're getting
an amazing workout in If.

Speaker 3 (38:40):
You're constantly sore after a workout, you're probably doing something wrong.

Speaker 1 (38:45):
Yeah. I'm not as sore as I was in the
beginning of my big lifting days.

Speaker 3 (38:49):
Yeah, I don't get sore very The only time I
get sore anymore, and this is really only for legs,
is if.

Speaker 4 (38:55):
I don't do legs for a couple of weeks. Yeah,
you know, And soreness really only comes because you're doing
something that you're that your mother haven't used to.

Speaker 1 (39:04):
Yeah, like the hack squats yesterday. I'm a little sore,
not too much. I could still sit on the toilet
and shit, but I haven't done this in a lot,
very very long time.

Speaker 4 (39:11):
Yeah, and then you do those a couple more times
next week, you're not going to be a.

Speaker 1 (39:14):
Sore right exactly exactly.

Speaker 3 (39:18):
So chasing soreness is a big mistake that people make,
and that can bean you're doing too much, right, you're
doing too many sets, too many reps, you're doing ten
different exercises in the gym.

Speaker 4 (39:30):
You know.

Speaker 1 (39:31):
That's that you're doing the same body part fucking five
days in a row, which if you're not following a program,
most likely you're doing that. And you're like, I don't
understand why I can't move. It's like because you're literally
lifting the same fucking thing every single day and you're
not rusting.

Speaker 4 (39:45):
Mm hmmm, yeah, yep, agree, you.

Speaker 1 (39:47):
Shouldn't be doing five full body days in a row. Yeah,
you're you know.

Speaker 3 (39:53):
Yeah, if you're constantly sore, you're probably doing something wrong
with your workouts with recovery. Maybe you're not recovering well,
sleeping enough, hydrating an eating enough protein e if.

Speaker 1 (40:01):
Getting enough carbohydrates, setting enough carbs.

Speaker 3 (40:03):
Yeah, these things all matter. So if you're constantly sore,
that is a sign that something is probably wrong with
what you're doing.

Speaker 1 (40:10):
Okay, let's get that you're going too hard.

Speaker 3 (40:12):
Clear mmmm, constantly going to failure right, or they're changing
exercises every week.

Speaker 1 (40:18):
Another mistake people not too huge, because you're not you're
not following a program.

Speaker 4 (40:22):
Right, You're not following it your your fuck around itis
is what I call it. In the gym.

Speaker 1 (40:26):
Yeah, if you're following a program, I'm just gonna I'm
such a huge fan of the ship, right, You're more
apt to go to the gym because you have something
to follow. When you don't have something to follow, you're
more likely to say, fuck it, I'm not going.

Speaker 4 (40:41):
I can't tell you.

Speaker 3 (40:41):
One of the main things you know, clients, my clients
in our group coaching for fifth that's strong tell me
is like, I love having my list of things to
do every single day.

Speaker 4 (40:50):
I know exactly what I'm gonna do.

Speaker 3 (40:51):
I just have to go into the gym and crush it,
push yourself and then check it off. They know every
single day what they're going to be doing. Same thing
with your clients, I'm sure too. You guys have oh yeah,
have an app and everything and structured to your workouts
and same thing like yeah, but with our Patreon workouts too.
You have the PDF, the Excel file that you get
every every single month.

Speaker 4 (41:11):
You know exactly what you're going to be doing.

Speaker 1 (41:12):
Yeah, same thing with me or if you if you
have a coach. It takes a guess work away from me.
People are like, why why are you coaching? Why wouldn't
you coach yourself? Why would I want to? I fucking
write my own workouts? No, No, I need outside eyes.

Speaker 4 (41:27):
Yep, yep for sure.

Speaker 3 (41:30):
So that's a big mistake, constantly changing the exercises out right,
And this comes from a lot of diet culture esque programs, Right,
I got a confusion body each body. You're doing something
different every single fucking workout. Oh yeah, you're doing circuit
workouts constantly, You're doing group workouts constantly, where things are
just constantly different, different, different.

Speaker 4 (41:51):
That's not a great way to make progress.

Speaker 1 (41:53):
Yeah, a great way to make progress.

Speaker 3 (41:55):
So constantly changing your exercises and movements up every week
is a recipe for you stalling and.

Speaker 4 (42:00):
Making great progress.

Speaker 1 (42:01):
Yeah.

Speaker 3 (42:02):
That's also why you probably do feel sore because you're
doing something new every single week. You're not giving your
you're not giving your body enough time to adapt and
get stronger. That's why you need to stick with the
basics and substitute them out. Uh, you know, periodically have
some have some structure to it with a progressively overloaded
program like we have in our Patreon and like we

(42:23):
do with our clients and our in our coaching programs.

Speaker 1 (42:25):
Yeah, and I think we should explain what progressive orverload
means because I think a lot of people get confused
by that. And oh and this ties into you don't
have to but we say lift heavy ship, you don't
have to lift the max amount of weight every single week.
Everyone's like, you don't have to be consistently going up
in weight every week, do you know what I mean? Like, yes, okay,

(42:47):
So reminder of that one. Sometimes you're saying you're at
the same fucking weight for a long time. That's just
the way it is, like with a lot raises.

Speaker 4 (42:56):
Yeah, the more advance you get on your way journey,
not going to be able to progress with weighs. Fuck
you Actually got a question about that in our in
our Facebook group forato our Patreon members last week about
rear doubt flies. They were getting really discouraged because they're
only quote unquote only doing ten pounds for their rear
doubt flies.

Speaker 1 (43:15):
You might be doing that for a long time.

Speaker 3 (43:17):
Right, And I'm like, hey, get like for a perspective here,
I'm only using fifteen pounds.

Speaker 1 (43:22):
I think I think I'm I think I'm tons and.

Speaker 4 (43:24):
I've been working out for a decade.

Speaker 1 (43:27):
So there's some movements that aren't meant to like, you're
not meant to do twenty pounds for those, do you
know what I'm saying. It's just those are like accessory.

Speaker 4 (43:35):
Movements, smaller muscle like smaller.

Speaker 1 (43:38):
Like certain ones you're you know, it's just that or
it will take a very long time to increase minuscule
amounts yep.

Speaker 4 (43:48):
Yeah.

Speaker 3 (43:49):
And and those small small muscle groups and isolation exercises,
you're not gonna be using a lot of weight versus
or whereas with a compound movement like a squad, a
hack squad, a dead lift, yeah, overhead press, those are
big muscle groups, and you're using multiple muscle groups, so
you can use a lot.

Speaker 4 (44:04):
Of weight on those.

Speaker 1 (44:05):
Yeah, I think like bicep curls even you know, I
think I'm still at twenty pounds.

Speaker 4 (44:10):
Yep.

Speaker 1 (44:11):
That shit is fucking hard as hell. Yep. Okay, yeah,
I mean and it depends too. That's dumbbells. And then
if you go to the cable machines you might be
able to do a little bit more.

Speaker 4 (44:19):
So yep, absolutely different.

Speaker 3 (44:22):
Yeah, it's all different. So on that note, then let's
do a quick progressive overload like crash course here some ways,
like of course, there's like the seven principles of a
progressive overload. The most popular one is simply increasing your
weight that you're using. That's what we want to strive for.

Speaker 4 (44:41):
But you're not always going to do that, Okay.

Speaker 3 (44:43):
Some other principles. Some other ways you can progressively overload
is by performing more reps. So more reps with the
same weight. That's why we give you REP ranges in
your workouts. You're gonna do this movement for the next month.
You're gonna choose a weight that starts you on the
lower end, and then you're gonna progress with your rep
over the course of the month. That's a way to
make visible progress and progressively overload it. I like what

(45:06):
you were saying too about the warm up sets, because
in our Patreon workouts with a bigger movements sometimes I
do include like, hey, take one to two warm up
sets to find your working weight.

Speaker 1 (45:14):
Yeah, you're not gonna find your working weight on the
first set.

Speaker 4 (45:17):
Right with those big movements especially right.

Speaker 3 (45:20):
Yeah, So what do we mean by working waight is
when you see on a plan three sets of six
to ten that is working weight. That's weight that should
be challenging you within one to two reps of failure,
you should that's where you should be. It's not your
first your first set of three as a warm up,
that's not no. Now you're now you're cutting your You're
you're you're cutting your overall capacity because you're not challenging

(45:44):
yourself enough with that first first set. So take one
to two sets, start at fifty percent, then seventy five
percent of what you think you're gonna be able to do,
and then and then you're gonna find you know your
true working weight.

Speaker 1 (45:55):
By doing that, I would say getting your form down, Yes,
improving your improving your form is a form of progressive overload.
Yesterday with yes and my hack squat, I had no weight. Okay,
so this you're going to see me. I'm going to
record myself every week progressively.

Speaker 4 (46:15):
Overloading with our strength training right now?

Speaker 1 (46:18):
Uh are we? That's awesome?

Speaker 3 (46:20):
I was like, yeah, because I'm i record myself with
my powerlifting and stuff for form.

Speaker 1 (46:25):
Yeah.

Speaker 4 (46:26):
Yeah, yeah.

Speaker 1 (46:27):
I just started doing this yesterday. I was like, oh,
this is perfect because I haven't used this machine in
a while and I'm literally fucking just be figuring out
like how am I? How am I going to increase
this week to week? Am I? I'm I could stay
at just the weight of the slide. I don't know,
but this is where you're going to see like week
to week and you might see my form even getting better.
I think I even saw my like back lift up

(46:49):
a little bit on that first rep, and I was like, oh,
you know, you got to look at that kind of stuff.
That means that I, yeah, clean up that form a
little bit as I progressively overload.

Speaker 4 (46:58):
Next form naturally by getting stronger too.

Speaker 1 (47:01):
Yeah, so form over everything. Like, if you're getting better
at form, you are progressively overloading and you're you're getting stronger.

Speaker 3 (47:10):
Yeah, that's improving your form, maybe improving your depth for
your squad, your your your how how your your lunge?
Right lunge is a common one that people strong and
how you get in a deeper lunge, a longer lunch,
bigger lunch.

Speaker 1 (47:23):
Hinging you're better at hinging. That's another tough one.

Speaker 4 (47:26):
I would say. Maybe that's the mistake people are making
in the gym is they're not recording themselves and they're
not getting that feed. Yes, mad what they actually look
like when they're doing these works.

Speaker 1 (47:34):
A lot of people have knee pain from lunges because
they're not doing them correctly.

Speaker 3 (47:38):
Right, lunges and squads and dead lists, they don't inherently
cause pain and and mess you up. Doing that with
poor form is what messes you up.

Speaker 4 (47:46):
Doing too much, too much that than your than your abilities,
that's what messes you up.

Speaker 1 (47:51):
Yeah, I did.

Speaker 4 (47:53):
I've been doing.

Speaker 3 (47:53):
So I'm about week three into my you know, reintroducing
powerlifting type training now, and we one. What did I
do for my for squatting introducing squatting? I did some
pause squats and I've been using this time to.

Speaker 4 (48:07):
Just wear am at with my strength levels. Right, so
I'm doing like three sets of five with most of
the big movements just to get where get familiar with
where I'm at this established that.

Speaker 3 (48:16):
But what I did was I did pause squats. So
I started week one, I worked up. I took about
six or seven sets to work up to my to
find my weight. I got up to one eighty five
and I did three sets of five pause squats. Okay,
the next week, what.

Speaker 4 (48:32):
Did I do?

Speaker 3 (48:33):
Three sets of five? But I added two and a
half pound weights to each side, so I added five
pounds total. Now I did one hundred and ninety pounds
at three sets of five for positive So progressively overload
by increasing my weight and my form actually improved as well,
nice as I was getting stronger already. Some other ways
to progressively overload is to decrease your rest time. So

(48:55):
you're doing you're shortening the rest period between sets with
the same amount of weight, the same amount of of
sets and reps. You're decreasing your rest time, but you're
able to handle the same capacity.

Speaker 4 (49:08):
That's a form of progressive overload.

Speaker 3 (49:10):
Yeah, one that we use a lot, but you can
use it. And then another one would be increasing your
time under tension. Right, So what did I just talk
about with my squats, I'm doing pause squats. You slow
down your movements, you do a pause, you do a hold,
you do a three second ecentric. Instead of flying through

(49:31):
the workout and flying through the movements as fast as possible,
you're increasing the stress, the time on your muscles under stress.

Speaker 4 (49:37):
It's going to lead to more tearing of the muscle fibers.

Speaker 3 (49:40):
It's going to allow them to grow back bigger and
stronger by increasing the time under tension. That's an That's
a big mistake I see people make is just flying
through their movements doing to buy some curls as fast
as possible, doing.

Speaker 1 (49:52):
Over Well, that's because they're not lifting heavy enough for that.
If you were, you would be flying through that shit.

Speaker 4 (49:57):
Fair true. Yeah, so oh the fuck down?

Speaker 1 (50:01):
Yeah, sell the down count counting.

Speaker 4 (50:03):
Out too, write like yeah.

Speaker 3 (50:05):
Like one way that you can do it, like to
make sure that you're being intentional and slowing down, use
tempo right three to one three, like a classic three
one three tempo. That means you're a three second ecentric,
a one second lause or hold, and then a three
second concentric, So three second lowering, hold it for a
second one Mississippi, okay, three seconds to raise the raise

(50:29):
the weight back up.

Speaker 1 (50:30):
Yeah.

Speaker 4 (50:30):
Yeah.

Speaker 3 (50:32):
The one other way to progressively overload is to increase
your training frequency so your overall volume work out more
often per week, allowing for more total volume.

Speaker 4 (50:41):
So maybe that means you're going from two days a
week to three.

Speaker 3 (50:44):
Days a week, or three days a week to four
days a week, or you're adding in an extra set
that's you know. That's something we do with our Patreon
workouts is we'll do three sets for a while for
a month, and then like maybe so And this is
something I hear Alott like, oh, I don't like the
Patreon workouts because they don't change very much.

Speaker 4 (51:02):
It's like, that's the fucking point.

Speaker 1 (51:03):
You know.

Speaker 4 (51:05):
What I'll do is I'll take a barbell back squat,
for instance, and one month we'll be doing three sets
of eight to ten. Next month, maybe we're going to
do four sets of eight to ten. You just added
more volume. That's progressive overload. So we need you all
to understand that there's lots of ways to make.

Speaker 3 (51:20):
Progress with your strength training. Yeah, those are the those
are the principles of progressive overload. That's how you get stronger.
That's how you that's how you build muscle and change
your body right there by utilizing those those principles. I
kind of I did that too with my running over
the year too. I just posted on my story about

(51:40):
how I had that goal of one thousand miles of
running for the year and I just did progressive, classic,
classic progressive overload to get me there. I started running
earlier this year, you know, once I got back from
my trip two days a week after I got come
back from my injury, I started at two days a week,
then three days a week, then four days a week
then right, and it just happened naturally over time as

(52:03):
my fitness built up and I progressively over Yeah, so
there's kind of the principles of progressive overload. We've covered
a lot of good mistakes people are people make doing
cardio in between sets. No, don't do that. Your rest
times are for resting pace around the gym. If you

(52:23):
need to sit down, log your weights, that's something kind
of scroll, perfect time to scroll. Sure, yeah, scroll kind
of scroll scroll then yeah, and track your weights too.
I would say that's probably a mistake people make is
they're not they're not tracking their weights. But if you're
following a plan, a program like ours and our apps
in our Patreon, you have the ability to track your
weights and everything.

Speaker 4 (52:44):
But that's a mistake people do make, is they're not
tracking it a.

Speaker 1 (52:47):
Notebook if you need to. I have like six notebooks
seven maybe even of black years, right, they actually like
last a year, So I have a lot of notebooks.
I've kept them too. Yeah, I've written down every single
one of my workouts and all my weights from Yeah.

Speaker 3 (53:04):
Write down your workouts, your weights, your sets, your reps,
any notes like I was I felt like shit today
or I felt like this, yeah, whatever, That's what I
did when, you know, as I started getting as I'm
starting to get back into powerlifting, I was looking at
my old plan, right, like my old plans for years
of powerlifting. You know I have in an excelled doc
with like fifty different sheets, right, So I looked, I

(53:25):
looked it over. I was like, oh cool, this is
where I was at, Like I'm not that far off
or whatever, you know. Yeah, so yeah, track your workouts.
What gets what gets measured gets managed. Let's see using
two light of a weight. We talked about that, not
pushing themselves hard enough, changing exercises every week, not following

(53:46):
a plan, doing cardio here's one and maybe and maybe
this will be our last one, I don't know, but
not wanting to get bulky, right, And this we hear
this from women. Oh I want to strength train, but
I don't want to get bulky. I want to get toned.
And we've covered this one with doctor Lauren and and
other people in this podcast.

Speaker 4 (54:05):
But that's not gonna fucking happen.

Speaker 1 (54:08):
I don't know, do you guys think I look bulky? Right,
I'm going to strength turning for close to a decade. Yeah,
And I always use this in I'm still trying to
grow my shoulders.

Speaker 3 (54:18):
Right, You're not going to look like a professional bodybuilder
on accident.

Speaker 1 (54:22):
No, most of the time. If you it's more like
maybe you think someone looks bulky because they have body
fat over their muscle.

Speaker 4 (54:31):
Sure, or they're comparing themselves to a professional bodybuilding.

Speaker 1 (54:34):
Which they have taken years and probably taking steroids.

Speaker 4 (54:37):
Taking drugs.

Speaker 1 (54:38):
Yeah, for sure, you know what I mean.

Speaker 3 (54:42):
But yeah, you're not gonna get bulky by accident. You're
not gonna get you know, you're not gonna get if
you want to get that toned.

Speaker 4 (54:48):
Look, it doesn't come from.

Speaker 3 (54:49):
Just doing high weights high weights or low weights high reps.
It doesn't come from right, comes from like honestly, it's
a combination of both. Right, So we should be implementing
both lower rep ranges and higher rep ranges. It's not
one or the other, it's both. Compound movements are typically
going to be you're pushing yourself lifting really heavy. That's

(55:10):
gonna be the lower the lower reps higher weight than
your accessories. Like we were talking about with the bicep curls,
the lateral flies. What the fuck are you eating something?

Speaker 4 (55:19):
Sour? Ice breaker sours?

Speaker 3 (55:21):
Beth is making like the just this sour face is
the best way to describe it.

Speaker 4 (55:27):
Yeah, yeah, the puck, the lift, pucker.

Speaker 1 (55:29):
Ice breaker sours. And I'm just like fucking chewing like
it's you know, candy. Yeah, and I have puckered a
little bit.

Speaker 4 (55:39):
So there's a time, like do you should be training
both higher reps and lower reps, higher weights and lower
weight There's a time and a place for both. You
should be doing both. That's how you're gonna get your
best results right there.

Speaker 1 (55:50):
And machines and free weights.

Speaker 4 (55:52):
Yoh yeah, yeah, Should.

Speaker 1 (55:54):
I do machines or free weights or both or what
or not? You know, No, they should be I do both,
intertwine have.

Speaker 4 (56:00):
The ability if you have access to both, absolutely do both. Barbells, dumbbells,
kettle bells, and machines. Even resistance bands can have their
place in a good program. We use resistance bands in
our Patreon workouts for some things as well. Yep, that's
a good way to add more resistance were.

Speaker 1 (56:16):
Practicing, Yeah right, yeah, yeah, for sure.

Speaker 4 (56:22):
I think that's a really good crash course on like
strength training mistakes that people make awesome, Like if people
avoid those mistakes that we just talked about and then
give it six months, give it a year, watch how
your strength skyrockets and watch how your body changes.

Speaker 1 (56:39):
Yeah, for the better. Yeah, you can.

Speaker 4 (56:43):
Follow our Patreon workouts five bucks a month.

Speaker 3 (56:46):
You need a little bit more support if you need
some guidance, some accountability, some customization to your workouts. That's
what Beth and I have coaching for one on one coaching,
group coaching. We also help with those things, so good, good,
good sources for people there to get it.

Speaker 4 (57:01):
Yeah, support. Yes, did you hear the news? I don't
know if you If you heard the news about cured.

Speaker 1 (57:10):
You sent me the news and it's news to me,
like to you.

Speaker 3 (57:14):
But I was like it was as of this morning
too because they posted a little teaser on their Instagram.
But they've got something new coming here.

Speaker 1 (57:21):
Yeah, and uh flow Gummies new flavor.

Speaker 3 (57:25):
My yes, my favorite flow Gummies. I love my flow Gummies.
They have a new flavor coming out on Monday, Monday,
So when you're listening to this podcast, it'll be just
a couple of days away. It's Monday, the twenty ninth,
it is Pineapple Peach. It's going to be available to
buy on Monday. I'm really looking forward to pineapple peach.

Speaker 4 (57:44):
That sounds good.

Speaker 1 (57:45):
Yeah.

Speaker 3 (57:46):
And I love my flow gummies I know, right, so
they're talking about performance. I take my flow gummies during
my before my long runs, before my easy runs, before
all my workouts, and they really do really just fucking
help me get focused and get dialed the fuck in.
And my clients are telling me that's routinely as well,
Like I love my flow gummies for my before my runs,
before my workouts, so I know it's not just me,

(58:07):
clients are loving them. I actually had my client, Kristen.
You've met Kristine you mentioned on our group call the
other night. She's been taking she started taking nightcaps from
Cure Nutrition.

Speaker 1 (58:18):
Uh huh.

Speaker 3 (58:19):
She and she tracks her sleep, her sleep score and stuff.
She got a ninety sleep score the other day after
taking nightcaps and she hasn't gotten a sleep score that
high in years.

Speaker 1 (58:29):
She said, really, yeah, so that's like fucking awesome.

Speaker 3 (58:33):
So tracking that data with doing like taking you know,
all these things, is that's how you know it's working,
you know, and it's how it's effective.

Speaker 4 (58:40):
So really fucking cool.

Speaker 1 (58:42):
Really cool.

Speaker 4 (58:43):
Yeah cool, I did.

Speaker 3 (58:45):
I took my flow this morning before before my run.
I did a nice Temple run this morning.

Speaker 1 (58:50):
Nice.

Speaker 4 (58:51):
I'm getting fast. It feels good. I just need to
try translate to my endurance too.

Speaker 1 (58:56):
Yeah.

Speaker 4 (58:57):
That's that's it's all hard.

Speaker 1 (58:59):
But it is hard. That's that To get better at running,
you just have to keep running, Matt.

Speaker 4 (59:04):
Yep, Yeah, that's what.

Speaker 1 (59:05):
That's what everython one that it's like, Okay, thanks for
telling me, yea, but it's yeah, that's funny how that works, right, yep, yep.

Speaker 4 (59:21):
I think I've got a twenty two minute five k
in me right now. I'm gonna I'm gonna enter a.
I did the Turkey Trot five k last.

Speaker 1 (59:30):
Year, Okay, I'm gonna do it again.

Speaker 3 (59:31):
I'm gonna do it again this year. That's gonna be
the next five day I do, and that'll be like
a final tune up for my fifty k race then,
I think is a week or two after that, so wow.
Yeah yeah, so get it test my speed, and then
I get to test my endurance at the end of
this training block.

Speaker 4 (59:44):
It's all coming together, all right.

Speaker 1 (59:46):
Yeah. Pumped, pump, nice, nice, nice, So.

Speaker 4 (59:51):
We were just talking about Cured.

Speaker 3 (59:52):
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Speaker 4 (01:00:10):
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Speaker 1 (01:00:12):
Yeah, good deal, our two favorite products right there.

Speaker 4 (01:00:15):
So yep, dude, I think this is this is a
fun episode. Yeah, I could talk for fun.

Speaker 3 (01:00:22):
I could talk strength training all day. I tell that
I've follow that I'm falling back in love with strength
training again because we just talked about this, like I
wasn't necessarily enjoying it.

Speaker 1 (01:00:31):
Huh. I'm getting in that. I'm getting in that mood too, Matt.

Speaker 4 (01:00:34):
Yeah, let's go team Nerdle getting fucking now.

Speaker 1 (01:00:37):
More fucking fucking Yeah. I'm just I'm feeling better.

Speaker 4 (01:00:42):
Yeah, good, I love it. I love it.

Speaker 3 (01:00:44):
I've got my longer term goal coming up here, which
I'm going to start talking about probably more once I
start really put it, providing some structure.

Speaker 4 (01:00:52):
To these ideas that I have for my for my
fortieth birthday, which we've talked about here.

Speaker 1 (01:00:56):
So fast as fuck for forty, fastest.

Speaker 4 (01:00:58):
Fuck for forty, whatever it is.

Speaker 3 (01:00:59):
Yeah, fast and fit as fucked by forty or whatever, right,
because I want to get I want to be fast
as fast as I possibly can, as strong as I
possibly can, I want to run as far as I
possibly can. And I'm thinking about doing this. I'm gonna
do those three things for sure, from thinking about.

Speaker 4 (01:01:15):
Adding a body composition component to it as well.

Speaker 1 (01:01:17):
Okay, not sure how you talk about that.

Speaker 4 (01:01:20):
Yeah, I kind of want to. I don't know if
I'm gonna do that for sure, but it has been
such a long time where I've that I've tried or
I've been intentional with changing my body composition, so I
think it'd be fun to do that as well while
doing those other things. That's a lot, but.

Speaker 1 (01:01:35):
Yeah, I was gonna say they're kind of competing goals.
Many almost make it.

Speaker 4 (01:01:39):
Maybe that's why the that's why the three things I'm
going to do for sure are endurance, speed, and strength.

Speaker 3 (01:01:47):
But then like do a very intentional, like twelve week
cut at the end or something like that. Yeah, so
I don't know, I've been spit on.

Speaker 4 (01:01:55):
I don't know what I'm going to do. I don't know.

Speaker 3 (01:01:56):
Body composition is gonna be part of it. Strength, speed,
and pants are definitely going to be part of it.

Speaker 1 (01:02:01):
So hmm, yeah, there you go.

Speaker 4 (01:02:04):
That's why we have goals. We work them out, we
think about them, we make a plan, and we go
out and attack them.

Speaker 1 (01:02:08):
Yeah. Yeah, I would almost think I would do the
esthetic goal first so you can work right into the others.

Speaker 3 (01:02:18):
Well, my thinking was do the others first and then
and then add the butt. So well, all while I'm
going to be kind of like what you were doing,
you were doing you did a reverse, you were or
not a reverse, you were in maintenance, you were building first.
So that's essentially where my mind's at, Like, I'm going
to do that first, fuel my body making. You know,
I've already started. I've increased my protein. I've already increased
my protein by almost seventy grams a day.

Speaker 1 (01:02:40):
And I'm thinking, just for the goals, you have fast
as fuck, endurance, m h, losing some body fat could
improve those not saying that you need to, right, but
that is technically how that could work. I'm just saying
that that if that's your goal, maybe the one that

(01:03:02):
would help you get to those faster would be the
one to start off with.

Speaker 4 (01:03:05):
Because let's be real here.

Speaker 3 (01:03:06):
My body weight is about one ninety one ninety five,
and there is something to be said. The lighter body is,
you know, can can be faster, right yeah, and pound
for pound, if I were to lose i don't know,
fifteen to twenty pounds pound for pound, I would be
stronger if once I've built my strength up, you know.

Speaker 4 (01:03:23):
So that's that's that's exactly where my thinking was going
with that, because.

Speaker 3 (01:03:28):
It's been so long since I've put an emphasis on
my body weight or body composition. Just been feeling my body, mindful, eating, right,
So I just it'd be cool to see what I
can do.

Speaker 1 (01:03:39):
Yeah. Oh yeah, one hundred.

Speaker 4 (01:03:41):
So there's something for me to think.

Speaker 1 (01:03:43):
Agree with that?

Speaker 4 (01:03:44):
Yeah, okay, yeah episode today, nerdle. I know I want
to say, no, I'm good, you're good.

Speaker 1 (01:03:51):
I think we're good at the bathroom stand though that's probably.

Speaker 4 (01:03:54):
Yeah, well, I mean our time, okay, yes, you didn't
have to take a break, so we're good.

Speaker 1 (01:04:01):
You know, means I need to drink more water.

Speaker 3 (01:04:04):
Yeah, so real quick, shout out here for our Patreon again.
If you do need some assistance with with strength training,
you want to follow a plan that's proven, that's easy
to follow.

Speaker 1 (01:04:14):
Stop trying to wing it, you guys, stop trying to
wing it.

Speaker 4 (01:04:17):
Don't get points for doing it on your own.

Speaker 1 (01:04:19):
Okay, ask yourself if you're consistent winging it?

Speaker 3 (01:04:23):
Yeah, if you if you got the fuck around itis,
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Speaker 1 (01:04:36):
You know what this fuel yep yep. All right, we'll
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214 - Strength Training Mistakes To Avoid

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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;}214 - Strength Training Mistakes To Avoid