 Welcome to the 21 convention Miami Florida. Our next speaker is a 21 convention alumni actually under 21 convention alumni He's also the founder and host of the legendary life podcast celebrity to the stars overall amazing dude Let's bring on Ted Rice Thanks brother appreciate that All right really excited to be here for my second talk at the 21 convention the title of the talk is six fitness secrets To get bigger leaner and stronger and I feel a little bit bad because I watched some of the last presentation I'm gonna be hitting you with some different Information so I know you're probably gonna have a lot of questions I'll try to make sure we have some some time for that afterward But I want you to understand that fitness people kind of all this all say the same things as far as the principles go so just keep that in mind and In case you don't know me you don't know who I am my name is Ted Rice I've been a health and fitness professional for the past 17 years in Miami Beach, Florida I've worked with guys like Richard Branson Robert Downey Jr. Ricky Martin most of my current clients are CEOs of multi-million dollar companies and I also work with people around the world in our coaching group CEO strength and I tell you this because I help people like you one thing I didn't say is I don't train Olympic athletes and I don't train power lifting competitors or professional bodybuilders I help people get their fitness handled. I Also have a podcast called legendary life and it's been so amazing to sit down and speak with Some of who I consider the world's leading experts on health and fitness strength and conditioning Medical doctors neuroscientists and more on my show and if you haven't listened to it Highly recommend you go to legendary life podcast calm So free podcast full information and so many amazing guests on that show Anthony has been on it Joe has been on it So and more And I want you to know that maybe my story sounds pretty cool This guy is working with celebrities and all these VIP people in Miami Beach, but I want you to know an ordinary guy Took me a long time to figure this stuff out took me a long time and a lot of hard work to get where I am today In fact my story of how I got into fitness is One of tragedy one of overcoming tragedy. I Didn't I wasn't a jock in high school. I wasn't the popular guy In fact when I went into high school my mom died in a car accident and I was just in a really stressed out state And yeah, I hit the gym. I exercised because I thought women would like me more if I did that But I partied just as much if not more as I hit those weights And I started to pull things together, but when I did and I got into college started Getting good grades for the first time my nine-year-old brother Jimmy Went missing when I was 19 years old and turned out Three months later we found out that he had been kidnapped and murdered that day. He went missing and I share this story with you Because I want you to understand that health and fitness. It's much more than just six pack abs or building your biceps or Trying to look good in the gym trying to be cool This can literally Push you through any obstacle any adversity that you're facing in your life. Maybe for you. It's not A story like that. Maybe it's a divorce. Maybe it's a bankruptcy. Maybe you're out of school and you're not sure what to do with your life Health and fitness is what I say is the foundation of success And after I went through that I Was broken right? I want you to understand that I've been really low I understand what it's like to be anxious what it's like to feel weird like Being depressed Not feeling like I had A shot at the type of life that I wanted to live I also want to tell you that health and fitness helped me through that What I say is that health and fitness saved my life and I mean that literally I Have no idea where I'd be had I not gotten into the fitness business And one Amazing lesson that I learned that we'll talk about a little bit more in depth, but I want to bring it up now Is A lot of us we're here. We we intellectualize things. Oh, I you know I'm anxious when I talk to people or when I try to talk to women or when I ask my boss for a raise And what I want to tell you is that If you have negative feelings if you're going through something tough in your life You can experience what I experienced which was I could be feeling a certain way I'd hit a workout and I felt better We like to say that you know, it's it's because my life is this way Or because what happened in my past or my parents or whatever But what I want to tell you is how you have way more control Over the way you feel than you think And that's what I learned. I would feel terrible and I hit a workout then I felt better Nothing outside of me changed. It was an internal change so There's this this idea that working out superficial It's for like bros in the gym Okay, there's that aspect to it But it also is a powerful tool. In fact, I did a little workout today because I knew I'd be up here presenting To kind of calm down and chill out. It is a tool that can help you succeed in life And it's ultimately about transformation and isn't that why you're here You want to improve your life you want to live up to your full potential That's the theme we're talking about transformation. I don't just mean that about physically. Oh, my biceps are bigger Okay, that's cool But if you saw me before I started really taking health and fitness seriously, yeah, I look different now More importantly and what you can't see Is how I feel inside And the same thing can happen to you if you take this seriously if you go for it if you commit to it It can make you a different person And I want to tell you I've been in the business for 17 years But it was hard to figure out What was good information? What wasn't Worth listening to it was it was a struggle And 17 years ago. It was very difficult because there wasn't a lot of information available You had the bodybuilders who were saying hey if you follow this workout and take this supplement You'll look like me the guy's completely huge. I believe that Until later on when I figured out. Oh, these guys just Take a lot of drugs, right and it's they could walk up the stairs and get huge quads It kind of rubbed me the wrong way too. I was like, you know, who can I listen to in this business now? Fast forward to where we are today We have a different problem. We're inundated with information It's just we're drowning in it and it's very difficult To differentiate the good information from the bad And I want to tell you what i'm here today when i'm sharing with you is some of my best information stuff that's very current and some some things you probably never even heard of before and if you do it it can help you And uh The problem is who to follow and I know we have some other speakers who spoke on Health and fitness and if you have questions about it Great and everybody here is obviously Solid and worth listening to or anthony wouldn't have them here But I also want to tell you to watch out right controversy conflicting information and the lies And for conflicting information and controversy It doesn't need to be that Complicated I'm going to try to simplify it and give you some techniques today that you can try out for yourself But as far as the lies, I mean That used to drive me nuts right that's like That that's a joke, but it's not that far away from what supplement companies try to sell you Or the guys the bodybuilder guys in fact there's a documentary you can watch where they're they're asking this bodybuilder Like hey, you know did you really do you really expect people to believe that you just took this Fat burning supplement and and look the way you look. He's like well, it's up to people people need to take responsibility All right, so that's out there And I want to share with you some truths That I've figured out Over my studies over talking to all the experts that I've spoken to All the seminars I've been to And the first thing I want to share with you is that you're a biological machine What does that mean? Well like any machine it has rules That it needs to follow to function optimally Okay, for example, you wouldn't take your car And run it in a race if your tires were bald the alignment was off Find the cheap gas You wouldn't do that because you would not win and I want to tell you that Modern life what you want to what you aspire to today. It's like running a race We got to be on our game more than ever these days And many of you Are running your bodies like that car your alignments off your tires are bald Putting in the cheap gas poor quality food And once you start learning the rules and start following them and you know There's no need to be super strict about it. We can all have some fun and have some pizza and whatever have a few drinks But just understand the rules start to learn the rules understand where you The level that you want to aspire to with your health and fitness And figure it out and and do your best Another thing is that Health and fitness will solve most of your problems. Oh, how do I get rid of anxiety in my life? How do I feel better? How do I feel happier? And I want to tell you Stop thinking about it start taking action health and fitness If you start dialing in your sleep your exercise your nutrition You start managing your stress all of a sudden That depression That anxiety that negative emotion however, whatever you want to Call it or define it starts to become less And the other part I I'm not going to talk about social skills but many of the other speakers have and If you handle just those two things you're going to be so far ahead in your life Okay, you're going to be so far ahead in your life And I mentioned the social skills too because I got into really really great shape In my 20s and my life still kind of sucked and I I was like, okay, what do I need to do? And it wasn't until I started focusing on Knowing how to communicate better All right, learning how to network learning how to make friends learning how to talk to people and be cool But health and fitness formed the foundation for me to go and do that another thing to keep in mind is that modern life is destroy your health Don't get me wrong. I don't want to go back to hunting my food and foraging And getting a bacterial infection and not taking antibiotics because I want to be like hardcore paleo don't want to go back to that But it's important to understand that You got to do You got to understand The type of environment that we're in our genes aren't set up for it and it's cool But you got to understand how many of you for example sleep at least seven hours per night That's great. How many of you get daily low-intensity exercise just making sure you get your 10,000 steps going for walks getting outside? Oh, some people fell off there. So how many of you at least go to the gym two days per week? Awesome, how many of you eat mostly whole foods? Great, you're ahead of the game. That's great because most people in America aren't What's the number one killer today? It's not isis. It's not terrorist attacks. It's not Plane crashes. It's not shark attacks, right? It's It's heart disease heart disease The second is cancer. By the way, I like the joke Survival rate is zero for everybody, right? so So that's what we're up against Cancers number two heart diseases number one and most of those are lifestyle related diseases or a large part of it And we're talking about someone was talking about genes earlier. Okay, cool. But if you look at what the people say about genetics Genes are what you're born with lifestyle pulls the trigger Okay, the genes load the gun your lifestyle pulls the trigger And health and fitness doesn't need to be complicated Eat move sleep manage your stress Need to eat well need to move well Need to sleep well Manage your stress. Joe talked a lot about that Okay Four pillars very simple Today, I don't have time to go into how to eat or sleep or manage stress would love to do a retreat Maybe in the future to to take you guys through some of that maybe a group of us to take you through that I'm going to talk about moving well and I chose that word on purpose. So I hate it when people Talk about exercise. Well, I'm not an exercise person. It's like well, you move, don't you? You like to continue moving, don't you? You like sex, don't you? You got a human body you're designed to move Exercise is just a more purposeful way of moving Okay with specific goals in mind So let's get into the more practical and fun stuff How to get bigger leaner and stronger and I'd love to take you through Some some drill some exercises because I know you've been sitting. I know you've been listening to people So if you are down for participating would love for you to You know come out and try some of the things that I'm talking about because it can change what you do when you go back and work out on your own First thing I want to tell you is you've got to be consistent Consistency it's it's the number one rule for success in any endeavor Any goal that you have you got to go after it consistently It's just no way around it and specific to exercise your muscles They start to go backwards If you don't stimulate them this is a lifelong thing There's no Yeah, you know I worked out three months. I'll take six months off No, this is a lifelong thing. I mean I don't work out every single day of every single week That's too much and we can talk about How to structure workouts a little bit later, but you got to be consistent And the next thing is So many people ask about What exercise what exercises should I do? Should I use kettlebell? Should I use barbell? Should I do bodyweight training? Great questions. How should I structure my workouts? Should I do high intensity training? Should I do high frequency training? Should I what should I do? Great questions, but what I want to tell you is the number one Determinant of whether you get results and how good your results are Are going to be How good your technique is So let's play around with a couple of Ideas and I'd love for you to actually get up out of your chairs and do some of this So what we're going to do We're going to practice accentuating the negative and the the previous speaker david talked about some great things You know this this arbitrary 10 seconds up and 10 seconds down cool I've given you some numbers, but they're rough guidelines. Okay three to four seconds. Oops. Sorry about that Three to four seconds could be three to five seconds. So what I'd like you to do let's do push-ups because You could do squats if you wanted if you're more of a leg person or do push-ups So what I want you to do is uh, we're going to do some push-ups We're going to take account of four seconds on the way down now. I'd like uh A person to Help okay, so we have a we have a volunteer to come up and demonstrate some of this while uh Okay, well go ahead and come on up. We can give a give a hand for maria Awesome. Thank you so much for being the model much better looking than all of our other choices here. So, uh All the all the men here. So here's what we're going to do. We're going to do a um We're going to do a squat instead of a push-up. How about that? So what I want you to do are you okay with that and the okay? Of course, so give me 10. Yeah face this way. Give me 10 bodyweight squats Good keep going Keep going three four five six seven eight nine 10. All right. Have a rest that's based Give her a hand Awesome So how did that feel in your muscles? Uh, I felt it a lot in my back. Okay. Uh, definitely like my back of my thighs and Like my glutes. Yeah, okay, so it wasn't like strenuous Okay, cool. So just pay attention to that now. We're going to do something different. We're going to accentuate the negative So I want you to count one two three four And then come up and let's do five reps like that and then when you want me to do a squat like just Yeah, you can turn your feet out to about maybe 10 degrees. Okay What's it going to get too technical on you? But go ahead go ahead and give me five reps Don't think about it too much But think about feeling your muscles take about four seconds all the way down. Let's do a few reps And then come up quick good Good try to break from your hips coming back. But otherwise looks looks good Three four one more Guys you should be doing this too. Sorry. How'd that feel now? Better a lot more resistance you so Which way did you feel your muscles more the slow way the slow way? Yeah, right? Okay, so do you have to take Five seconds or 10 seconds or whatever seconds? Just control the eccentric Accentuate the negative or the eccentric now what I want to do is show you how to use some isometric pauses And go ahead and do some push-ups too. She's doing squats, but uh, you can try both So here's what we're going to do now You're going to take four seconds down You're going to pause for a second and then you're going to squeeze up quick. Okay. Okay Same thing get a get about shoulder width apart. Okay. There you go feet feet Just a little bit out because your glutes work better when your hips are externally rotated just a little bit Don't worry about those. Just get your hips back take four seconds pause at the bottom Nice four more Don't worry about that at the top just the pause at the bottom Good two three Four pause at the bottom rushing that pause count for a full second good You thought that a little bit more right totally cool. Cool. And that's what we're trying to do We're trying to stimulate your muscles and what happens with most people is that they Push through the reps one two ten five you care about the reps your body Doesn't count so well, but you know what it tells time a lot better than it counts It knows how many seconds the word you're not done yet. So don't don't run away So your body tells time a lot better. It knows how much time it's under tension. Okay, so that's what I want That's a technique. We're doing push-ups and squats, but you can use that for anything You can use that for bicep curls. You use that for bench presses You can use that for dips or single leg deadlifts or whatever you whatever you whatever exercise And we'll talk about exercises in a little bit You can use it for whatever you want. So let's try another technique. This is something I learned about recently So you up for another challenge awesome This is called an eccentric Isometric this is kind of a I don't want to say it's a new technique, but fairly new And there are specific reasons why we're going to do This and pause for for at least two seconds to seven seconds and no more than seven seconds at the bottom Of the stretch position, but I want to bore you guys with details But I I'm getting this in particular from dr. Joel seedman. He did his entire phd On this technique and concept very interesting. So here, but I want you to experience it So we're going to hop back up You can do squats. You can do push-ups maria. Here's what we're going to do now And I'm going to be uh, we're going to be doing the hypertrophy one I want you all to experience this as well. So what you're going to do now you're going to Take four seconds. You're going to pause for four seconds And then you're going to squeeze up under control Okay, so let's do five second five reps. Sorry four seconds pause for four and uh, go for it Everybody else try this try it with squats try it with push-ups Four seconds at the bottom Oh, wait a minute. Wait a minute. That was not four seconds. Okay. I'll count for you Let's do it again. Okay two three four one two three four now squeeze up quick Let's do it again one two three four one two three four squeeze up quick Give me two more two more because because we're friends. Okay. Okay four one two three four Give me one more Boom. I love it high five. That was awesome Okay, awesome. What did you feel differently about that? It was definitely more of a workout than like me doing many reps right from the beginning Right. So instead of doing a bunch of reps now you feel your muscles a lot more than if you were to do like 10 Or 20 or 15 or whatever Yeah, awesome. Well, let's give maria a hand for being such an awesome So did you feel that did you feel how your muscles kind of worked a bit harder? Especially that pause at the bottom And I've interviewed dr. Joel seedman on my podcast You should check those interviews out if you'd like to learn more about this science Behind why you do it this way because it's not just Let me come up with something cool and interesting sounding. Oh, we'll throw in two to seven seconds No, there are specific physiological neuro physiological rules That we're taking advantage of when we do it this particular way Dr. Joel seedman I'll uh Yeah, I'll make sure you I give you the name afterward, but dr. Joel seedman very it's great stuff and the interview with him Is uh, he goes into detail. So Um Now you can take that technique And use it with any strength or muscle building exercise That you do on your own You can use that technique one very quick thing Don't work to failure with that technique that's supposed to be improving movement mechanics joint Centration improving the function of your muscles. There's something that happens called post activation Potentiation, which is when you stress your muscles with exercise and it actually makes you stronger afterwards So don't work to failure Practice on doing as many perfect reps as you can when you use that particular technique You can work to failure on other exercises with Slower, you know slower tempos. I personally never try to hit failure because I do high frequency training Although it happens sometimes. It's not something I try to do. We can talk about That later if you have any questions about it but uh And if you'd like me to take you through a workout If you'd like me to be your coach and coach you not just on Workouts but also on sleep on how to eat on how to manage your stress then That's where you go to legendary like podcast.com slash coaching Or you can buy the workouts that we use for our coaching group legendary like podcast.com slash workout And if you want me to take you through the eccentric isometrics and how to structure workouts and what exercises you should be doing That's where you go All right, the best exercises for size and strength and I've got to put a little bit of a Disclaimer up any exercise can work right? It's all about stimulating muscle. So this is my personal My personal choices because I think there's some real benefits to doing this type of training to um Let's get into it squats for example Okay, you can make your legs muscles strong and I'll give you a quick example I trained a guy in his 60s muscular arms muscular legs He was pedaling away for I don't know 30 45 minutes on a bike And then he came and talked to me after I trained his uh his friend They're both in the real estate business CEOs of these uh real estate companies and he said well, you know Ted I'm in good shape, but I'm having trouble getting in and out of my car and he has a Sports car really low to the ground And I said well show me your squat His muscles were strong He's who was it weak He didn't know how to do the movement anymore It goes beyond just muscles Okay, and there's a saying that I don't love completely, but it's important to keep in mind train movements not muscles However, the muscles are doing the work. You need to be feeling them. You need to be able to Feel it. Oh, well, I feel what muscles are are working here I'm a train movement. It's not muscles. This is a great movement And that can be a squat with a barbell a body weight squat a sink leg squat squat with a kettlebell It's a good one to to work on Deadlifts are great. You can also do loaded back extensions So the thing about barbells That are different than other types of tools and what that's what we're talking about here is that you can load a lot of weight on it Although if you use the eccentric isometrics that we just went over You won't need to use a lot of weight But you'll get stronger and build more muscle because you're really stimulating the muscle Okay, and you can optimize your movement mechanics too in your Your joint mobility So that's another great exercise Pull up. I just feel like every guy should be able to do a pull up Now that's a bias of mine. You don't have to do it. You could You could do lat pull downs or machine pull downs or whatever But I feel like that's something we should all expire to all aspire to Okay, and uh, you know, maybe that involves Building some strength if you're on the skinny side, maybe it involves losing some weight But it's something you should aspire to even if you never actually hit it aspire to work on on pull ups Okay, and in my co strength program. I help you do that. I hope you mass your body weight. I think there's a lot of beauty in in mastering body weight exercises pushing And I chose the ring dips for reason Ever seen a gymnast? Those guys are jacked. They don't take drugs Why because someone over here mentioned earlier connective tissue you take steroids That's how tendons rip off the bones because the the muscles get so strong And the metabolic rate of the connective tissue is so far behind literally tears The tendon right off the bone not good. So rings in general, but um ring pushing exercises ring pulling exercises awesome I know it says pushing, but I just wanted to throw in the other stuff I love rings and there's a reason that gymnastics The the way people perform the the bodies that they have. They're just incredible athletes and uh So keep that in mind Single leg exercise because okay awesome. You can squat 500 pounds or 800 pounds great Can you can you do half of that on one leg? Can you do 100 pounds on one leg? Because there's some people who can lift a lot of weight and they can't do anything on one leg That's not strength. Okay Not in the world that we all live in and I love That idea that we have to be functional. I have some issues with the functional training But there is a part it's not just muscles. Okay, there is a skill component There is a skill component and definitely doing something on one leg That's a skill that's good to have that's going to help you in life core core exercises are great And that's a hanging leg raise I would like to see his legs all the way up here Okay Dragon flags or body leavers or another Work your core some strength coaches say oh, you don't need to work Your abdominals your obliques directly because when you're lifting heavy, they just get work. Well, that's not really so true right the said principle specific adaptations to impose demands which is A principle and exercise if you want to Make your ad show if you want to build them if you want them to be stronger work them directly carries I love carries because it's such a simple exercise It's actually isometric for the most part at least the part of your body that's doing the the most effort You pick up weights and you walk with them It's it can be an incredible conditioning exercise It can build muscle on your shoulders and traps and all you got to do is pick up the weights and start walking And i'm not going to get into specifics of how long Um, the uh, the walk should be you can ask me later if you're really interested in it And there's different ways of doing it. So holding here you saw the guy with the bottoms up kettlebell. You can hold over your head And uh, so so there you go Learn how to perform every exercise properly So important and experiment with the isometric holds Accentuating the negatives the eccentric part of the motion experiment with the eccentric isometrics Strength is a skill Strength is a skill Okay, it's not just about how you see some of those guys Deadlifting in their back and they're twisting. That's not what you should be aspiring to do unless you're A competitive athlete and they actually mark that as a completed lift Okay, strength is a skill Learn the technique Accentuate the negatives and add the pauses eccentric isometrics and quick reps are for power and endurance training not strength And if you don't know what power endurance training, then you should definitely not be moving quickly Okay, that's for a whole nother uh topic So let's talk about the frequency of your workouts if there's one thing that I learned Recently within the past few years is that I love high frequency training a lot more than I Enjoy working out two or three times a week and destroying myself so I can get the benefits I think there's a ton of benefits of working out more frequently And we'll talk about a little bit A little bit of them and I mean this in two ways number one A lot of people are on bro splits. What's the bro split just on mondays Back in biceps on tuesdays Guys, that's it. It's an antiquated model. It's not wrong. It can work for you But what I'm telling you here is try to hit your muscle groups Two or three times a week start with two. How about that? Okay, don't do if you're doing 20 sets of chest on monday I'm not saying. Whoa. Well now 20 sets of chest on Monday and 20 sets on thursday I'm saying take that volume split in a half you'll get better results Your muscles grow for about two three days and then they stop Of course, that's depending on the stimulus and how hard you work And a bunch of other factors, but for us in here, this is a good thing to follow Okay for us guys who aren't on a ton of drugs and you know want results so And and the other aspect is hitting workouts more frequently You burn more calories when you do that for the week You're going to get better results And so what are we talking about? We're talking about two Two to six days of strength training per week Two to six days Okay, and what I get people doing in my coaching group What I try to sell them on the idea Because I don't really try to push people to do two. I think that's too low. I think we can all Most of us can do three although we we have some people who do two Six is a lot. You really have to be committed But three and four day splits work best So let's look at how to do that if you're going to do a three day workout It should be total body And again, this is a sample. This isn't a law. Okay. I'm giving you something to go by to help you And get in better shape with with how you structure workouts So total body workout Go do some walking the next day not high-intensity interval training not sprinting not you can't do that stuff But just get walking. I walk more now than ever It's one of the most important things that you can do for yourself So hit total body three times a week and make sure you you get out there and you move on the other days Right simple, right? If you want to do a bit more upper body Monday Tuesday lower body recovery walk Right then hit upper and lower body again and then make sure you get in some walking on the weekend Simple Track your progress So important I mean if we're going to do something Don't we want results if we're going to do it right if we're going to put If we're going to commit to it if we're going to develop the discipline if we're going to put in the effort Do we want results? I know I do So I don't love exercise I like the results that I get from it and if I didn't get results I probably wouldn't do it. I mean I like playing sports and brazilian jiu-jitsu and you know, but exercise The reason why we do it is because we get results So the first thing I want to talk to talk about is the principle progressive overload. You've got to ask yourself Are you able to lift more weight do more sets do more reps with the same weight? Do a harder version of an exercise every month? Are you getting results every week every month? You should every month. You should be able to progress Okay, and I don't mean indefinitely forever because then we'd have people who are like 500 pounds of muscle and they squat like 8,000 pounds, but we don't have that But for us who haven't we're not athletes at the peak of our potential We have years of progress I have I've been in this for years and I still have years to go I'm not where I want to be and when you see me next year if you see me next year hopefully I get invited back or You'll you'll see I'm in better shape. Okay. I'm stronger. I'm leaner perhaps Depending on how my diet's been going But I'll definitely be in better shape. I'll definitely be stronger or definitely be able to do things That I wasn't able to do a year ago and I want you that that should be your goal as well You all could do that Intensity and volume this gets a little weird after our talk about the time under tension But the the reason I'm bringing this up is because I want you to stay in that strength zone and hypertrophy zone Right and that should really be one to five reps Or or you know one to five one to six reps eight to twelve reps But I'm bringing this up because I see a lot of people who In fact, someone sent me their workout. They're like, oh, I do 12 to 16 reps All the time Right. In fact, he sent me this program I said, well, we heard the reps in the sets You're just showing me the exercises the reps in this exercises you plug in play with the exercises You can exchange them the stress on your body is measured in the the sets the reps the time under tension so Focus on getting stronger is what I'm really wanting you to take away from that focus on getting stronger Also really important longer rest interval intervals produce better muscle and strength gains They did a study recently brad schoenfeld Doctor doctor brad schoenfeld guy who's doing some great research to help us Make better decisions about our training and also to help validate some of the things we thought were true And they they used one minute two minutes three minutes Rest enough so that you can recover and do a good job on the next set Okay, again goes back to that strength as a skill It's not about trashing your muscles and squeezing out reps no matter what grinding them out. It's about resting enough to Do the next set with good technique Okay, so rest two to three minutes between straight sets that you really push yourself Okay, a straight set is just one exercise at a time I did a set of bench press I rest I do another set of bench press Okay, especially when you're lifting heavier weights super important and if you're alternating sets 60 to 90 seconds Okay, start experimenting with longer rests people are so impatient and I work with guys Time is money Right and then I say okay, you know what we're going to do an experiment You're going to lift some weight and we're going to do it your way time is money 30 seconds of rest And then we're going to do it my way I always get the message across Always because when we allow our muscles to recover we perform so much better and that gives you better results Harder isn't better better is better progress is better Focus on recovery You know so many of us just like trash or trash my body with exercise and people are addicted to it now and I used to be an uh Exercise addict. I didn't love crossfit or any of those things. I did brazilian jiu-jitsu Guys in there really love punishment I was hooked Steve So focus on recovery All right exercise is great, but it can ruin your joints And I'll tell you I'm in pain every single day because some of the knuckle had things that I did In strength training and in brazilian jiu-jitsu. So focus on recovery. What do I mean by that? What one of the most important concepts I can tell you is Exercise equals stress All right, who thinks you guys stronger from working out? Raise your hand Come on raise them up None of this raise them up. Okay Thank you for committing who thinks you get stronger from resting awesome cheating back there So and you're right, right? It's the combination of stimulating your muscles and recovering from it But I was kind of joking around a little bit But what I want you to understand is you could keep exercising and make your muscles smaller You could do that All right, you could go backwards you could get weaker you could decrease your Your your motivation to train If you push your health you push yourself Hard enough. So training doesn't make you stronger recovery does All right factors that affect recovery sleep nutrition stress management. We could throw in their smart supplementation supplements can help you as well Although my number one supplement rule is if you don't have all these other things handled don't waste your time My number one rule with supplements is that If you're not if you don't have your exercise handled your sleep your your nutrition handled Don't waste your time with them get your workouts handled get your your diet handled and I've been there guys I I was the guy like what's the magic supplement? I'm not getting the results that I want. Tell me what I got to take This bodybuilding magazine I tried it all I spent that I don't know how many thousands of dollars on supplements tens of thousands easily and That's my biggest takeaway from supplements So there you go. Some of them can help and if you want to ask me afterward I'm I'm happy to answer questions But make sure you ask yourself doing more sets and reps with the same way doing harder versions of an exercise You got to be making progress and recovery is part of how you do that All right, and if you feel overwhelmed, I get it. I've been in this business for 17 years And I would love to help you with it if you'd like to be part of our coaching program You know, you could quit all together, right and just say, you know what this stuff is too hard You could also say, you know, I'm going to try to do it on my own That works. I've been doing it on my own though. I made it my profession And I made sure I went to plenty of seminars just like this all on fitness stuff Okay, or you can get faster results by letting an expert help you. I mean, that's why we're all here right And if you like my style if you like my approach Check it out legendary like podcast.com slash coaching and you can also buy the workouts okay so Here's something I want to leave you with No man has the right to be an amateur In the matter of physical training It is a shame for a man to grow old without seeing the beauty and strength which his body is capable and that was Socrates Which I The original Socrates And I want you to I want you to think about that for a minute Right and think about everything that we talked about this has the power to transform your life If you do it right if you do it at the right amount Okay, and you all have Good enough genetics Doesn't matter what your predisposition is we all can get stronger. We can all build muscle I am not genetically gifted in this department Okay, you're seeing the years of study and effort and experimentation Up here. All right, and this is you know, and I'm still not like cover model ready. You're not going to slap me on men's health magazine, it's cool But we can all make progress and we should all aspire to make progress. So thank you so much for watching Uh, I and if you want the uh, yeah, we'll do a q&a if you want to um If you want this slide presentation because I know I went through a lot of information Um, you you can find it at legendary life podcast.com slash 21 So legendary life podcast.com slash 21 Let's give it up for ted writes Thank you I'll let them uh We got a lot of questions ted get ready Uh, thank you for the talk. I got a lot of questions, but I'm gonna leave it with two really really quick ones I'm all about efficiency. It's kind of my thing Do you have any opinion on efficiency? um, all form being equal everything perfect between Dips versus bench press and then frog squats versus squats efficiency efficiency Well, uh, if you have a bench press you need the equipment to do it I mean saying you have the equipment as well. What's going to be working more Get going to be working more muscles releasing more testosterone for one rep. I got you That's a great question. However, the question is really about loading Right, so if you could do 20 dips, it's not that challenging of an exercise So we're really talking about what you're really asking Is about the intensity the intensity is what? Causes the change the exercises are more arbitrary. Could you do a dip? Could you do a bench press? Could you do an overhead press? Could you do an incline press? Could you do, you know The the the part of your question is definitely doing a compound exercise of pushing instead of say a fly Will work more muscle and but between a dip and a Bench press it really has to do with the uh the intensity So so focus on the intensity. What do I mean by intensity because there's some high intensity training guys here Is I mean the weight that you're using so focus on lifting more weight And if you do the eccentric isometrics and you start loading and you start getting stronger That's what's going to give you what you're looking for Absolutely, thanks, nick Okay, next question For weight loss Which one is better? Lifting weights or cardio when I say cardio, it's walking spinning and boxing. Yeah Yeah, uh great answer and I would say If you notice the the way I structured the workouts The 45 minutes to 60 minutes of walking I would do both is what I'm getting at and weight training is really important because Your muscles are the biggest endocrine organ of your body It secretes all types of chemicals and when you start stimulating it you can become More sensitive to insulin, which is a good thing You will burn calories by doing the workout You'll also burn more calories because you'll put muscle on your body. You'll create a more optimal state So if you're asking if you only had the time I would pick strength training I think there's way more benefits, but come on you could walk on the off days too. So I would go Strength lifting with some low intensity exercise in between I had it much for weight loss for particular this purpose not growing muscles It's much much more effective walking and spinning Than weightlifting is it correct or it's not correct? Um Okay It's a great question. You're really diving deep and I appreciate that What we found Number one, I don't know if everyone's done all all the scientists have done the research in the metabolic hoods Because that's how you figure out how many calories it's through oxygen consumption It's how how you figure out how many calories people are consuming. So are you talking about high intensity interval training? I'm talking about spinning and walking like 40 minutes one hour walking or 60 minutes spinning Compared to weightlifting one hour left weightlifting. I would go for the longer exercise if you were going after If you were simply like I don't care about strong or any of the stuff you talked about I would do 60 minutes of lower intensity exercise if I just cared about losing body fat losing weight It did great talk loved everything about it One thing I was gonna I asked is so the majority of my physical work is rock climbing I have no desire to go to a traditional gym or do bench or any of that stuff So what I really focus on is core in my hands Are there any specific workouts that you do that you can recommend to sort of work on core in hands? Yeah that You know, there are a ton of great hand exercises. You probably You probably have some killer grip strength. What I would focus on Is upper body pulling exercises and just you know what I would say gymnastic style strength training You know dips dips with rings pull-ups with rings That's going to strengthen your grip also fat grip Increasing the diameter of the the grips that you use on on literally any exercise is going to improve your grip strength There are specific finger and wrist exercises that that I do for like handstand training I'm not going to show them now, but maybe you and I could hang out a little bit later But uh, yeah, man, you know, I would look into body weight training and also loading that body weight Exercise so that you continue to get stronger in both your grip And in your core dragon flags or body levers stuff That's easy to talk about but hard to demonstrate right now But a great question. Thank you Hey Ted I was wondering how do you reduce the risks of injury in like functional or gymnastic exercises? Functional and when you say functional gymnastics exercises, can you like like the dragon? Dragon flag. Yeah. Yeah stuff like that has to do with a lot of like balance and stuff Yeah, um getting a good coach All right, and uh the progression Too is what you're really talking about One thing that people do is they jump into hard exercises They have no business doing and like we we talked a little bit about how your muscles get strong very quickly But your connective tissue lags behind because it doesn't have the blood supply that your muscles do So you really have to get a progression a slow progression that has to do with the exercises that you choose to do also the The sets and reps that you use and what I would tell you a bit more of a practical takeaway is go slow Focus on the technique Maybe even close your eyes and make sure that you're working the right muscles that you're maintaining the right position So just take it slow. You know when you're pushing something Focus on that skill that you're trying to build and uh, that's what I would tell you Yeah Hey, Ted. Great talk. Thank you. So for me, um Actually, let me just go on the question is or can Bodyweight training and you know push-ups pull-ups that kind of thing be as effective as Um Like lifting so for me, I'm 240 pounds, you know, I'm but I'm in pretty good shape So, you know our pull-ups I'm excuse me push-ups as effective as you know bench benching Great question. It's I love this question and what we're talking about are tools Right. Well, what's the what's the advantage of a machine chest press? Well make it harder You put the pin down How do you make a bench press harder slap weights on it? And if you're 120 pounds 140 pounds 150 pounds You can get to the point where uh push-ups are not really challenging for you Even if you do the the slow lifting So it's a it's a great question But for a guy your size and a guy my size I weigh 200 pounds or two or three maybe and uh, you know bodyweight strength training is going to be pretty hard and um Are there a lot of differences between the strength that you'll build with body weight strength training versus a bench press The the not really okay. There are some drawbacks to body weight training. It's hard to isolate and uh, the previous speaker said you can't isolate anything And that's pretty much true, but It's hard to do a bicep curl Right with body weight training. You could do it with rings Or trx, but you're still like having to maintain this position and all these other joints are acting but yeah, you can it has to do with The way you structure workouts and how you progress them And if you're asking can you make body weight training as hard as as a gym workout? Sure Sure Will you have drawbacks because you can't slap 500 pounds on on a barbell and lift it? Yeah, you're you're the biggest drawback is the leg training in particular You'll have to do more single leg things. You may even have to invest in a weight vest And but but you can get it you can look the way you want to look with body weight training for sure All right ted one question And it has to do with jujitsu and training. So I've trained for six years. I get burnout I ask so many jujitsu practitioners. I'm 39 Like you train too hard I can't think I can't do my business. I can't focus on creative things And there's a few other guys that train in that age range. Most of the guys are a little bit younger Every single one is just like, well, no, you just got to get used to it or train more train more efficiently What what troubles do people who do it active sport? That they train like that and potentially, you know burn themselves out with What's happening there? Do they need to train more? Do they need to rest more? What what really do we need to be looking at there? Yeah, great question, steve And um, you mentioned jujitsu in particular We've got primal joe in the back here when he was playing football professionally He was not they didn't get out there and beat the crap out of them with drills and practice and hard Practs take more take more take more they spend most of their time on recovery I I uh went in I was uh acquainted with the head athletic trainer of the miami heat And what you don't see with professional athletes is that they spend a ton of time on recovery On massage on on soft tissue therapy on things that put them back together You only see them out on the court doing their thing and going crazy and Inaction so to answer your question steve, I think especially with with our sport or our art right and marsh arts in general there's this thing where You have to practice hard all the time you have to um, you have to roll all the time and for and and that's the same with all Uh weekend warrior athletes, so maybe you're not in jujitsu, but you're playing Football on the the weekend you've got to manage your stress and stress doesn't mean like okay Meditate and that's all fine, but you've got to manage the physical stress your bodies your joints will start to break down And it's really an individual thing too. I mean, I don't practice anymore because of some of my injuries So you it's an individual thing Make sure you take deload weeks if I were going to go back into to a sport I would take deload weeks every four to six to eight weeks I would take one every four weeks With with my situation, but take deload weeks where you only do drills light drilling And and make sure that you're paying attention to your body. You can also use hrv heart rate variability Which is a technology that measures The level of physical physiological stress to help guide better decisions with your training That's another thing you can do, but it's a good one man a good question, but it's really individual So, uh Yeah All right guys, that's all the time we have let's give it up for ted rice