 You're listening to barbell logic brought to you by barbell logic online coaching where each week We take a systematic walk through strength training and the refining power of voluntary hardship Welcome to the barbell logic podcast. I'm Scott Hambrick and over there is Matt Reynolds And it's Thursday and we're gonna record a question-answer session here. Thursday is my recording day Oh, you just knock out tons of podcasts. I just I just it's almost eight hours straight. It's just in record Wrecks me though. I'm so tired I do that. It's mentally and emotionally. It's not like physically exhausting. It's emotionally in your voice thing Because you put yourself out there so much It's just you just talk so many I tell you what my ears start hurting wearing these earphones all day It's got that shrek head. You need like an extra large set of headphones with like a man You need to splice another piece of like that band that goes across the point on the top of your head I need yeah, so it doesn't Wire I just need to put my use my microphone for my for my audio and then just do my earbuds for my I don't I'm not a producer. I don't need to hear this thing in the headphones I can just run it right to my ear earbuds would be fine Are your earbuds extra big to fill that big old hole that big? Oh, I don't I have a small. I'm a I have a very tight ear canal the dainty tight Yeah ear orifices Matter of fact, I can't I can't wear the Apple ones. I those things are uncomfortable. I don't like them I get the Jabra elites Jabra elite 75 T That's what I got for the earbuds. I like I love my earbuds But even the air pod pros with a little rubber tip that and then fit my ear. I don't know what's going on I got one here from Zachary. Okay, it says it says hobbit issues. Hmm. I Have the exact opposite problem Guy's gonna say his foot's too wide. What kind of squat shoe does he need for wide feet? Is that the question? Uh, you know, kind of maybe not not not so much about it. I'm guessing he says I've been listening to the show for a long time I found out about you from Art of Mainliness and I'm now working on the great books because of online great books There you go. There you go. He says I love how all the different worlds come together I listen to a lot of the Q&A episodes that I'm getting annoyed with people writing it I'm six foot whatever. Well, that's the 200 pounds blah blah blah. It's not that hard to eat more food He says I'm 30. I'm five four four hundred thirty five pounds. I'm 30 years old five five two ten Pulling four twenty five. He says I'm a hobbit if you're over six foot your LP probably finished where I'm grinding That's all I've got no actual questions Love the show especially the random sidebar rolling all the tall skinny guys. All right There you go five five if you're into powerlifting and you're a dude and Five five two ten is probably where you want to be actually 220 class fill out that 220 class at five five Yeah, or maybe what we're cut down to the 198s walk around at 210 212 and make weight at 198 Yeah, no five fives good like your your deadlift lockout is half of mine Sure on the range of motion on your squats half of mine. I might be six to but Pound for pound an inch for inch. You're probably going to move more weight than any of the rest of us Yep You know my my old business partner William Neely. He's he was five four Little Guatemalan got El Salvadorian. I was close El Salvadorians. What he was anyway, he he benched he benched 410 in a meet paused at at I Can't I think it was 165 and I don't it could have been 181 class. He always tried to make the 165 So if he was a 181 he might have weighed 167 or went and missed weight that happened sometimes He'd miss weight at 165. He'd go in at 167 or 168 and then bench 410 paused raw no bench shirt, but he's five four right, you know So it's like a little little t-rex arms. Just yeah, so Cone's five four right five four five five two five five five six probably is two forty two at one point Yeah, also. He also he did that you know, it was enormous that enormous squat and pull at 198 555 is not a bad place to be I know when there's something on the top shelf That's not where you want to be sorry man but You know leverage leverage wise leverage wise that may not be a bad deal That's right. Yeah, don't uh, don't don't don't worry about that and your 425 pull ain't too bad I don't know how long you've been doing this, but uh, you know, you can do 600 you can get there Maybe what percentage of people can get to us? What percentage of men can get to a 600 pound pull? If they start in their 20s or early 30s, you mean yeah, but probably If they trained hard, I bet 25% you're fucking nuts. You don't think so way less than that. Yeah, I think it's five to ten I bet it's hard than that Like I think you could have pulled 600 pounds if you had started at 24. Yeah, I think so. I think so, but I'm a good puller I ain't good anything else Yeah, I mean, I don't know maybe Hard to tell. Yeah, it's hard to tell Hard to tell hard to tell I don't know I feel like 600 is one of those things that I definitely think would you would you agree that over 50% Well over 50% of men could pull 500 plus if they trained if they it started early enough and train long enough Yeah, uh, yeah half of dudes if they started 18 Given the fullness of time and the proper dedication can pull In 500 or more Yeah, I think I think that would almost say Well more than half If you're talking about starting at 18, I don't know man Anyway, who knows the problem is that most of our listeners are 47 right And so and so what are you gonna do the question is is will is will will you or I ever pull 500 pounds again? That is the question. Oh, yeah, I'll pull 500 here later later this year. Okay. What will you? I think I can pull 500 on my worst day Right now. I'm so detrained right now Yeah, I told you last week I was having a sciatic nerve pain stuff still am just oh man. I just Loaded up and my hip closes enough. It just shocks me. Yeah, and I can't push with my right leg So I'll be like, okay rack pull time. That's what we do and uh, 265 rack pulls We're just straightening my fingers out. I'm so detrained in which week and I've been so sick for so long Matt goes, that's funny I have a movement. I have a movement. I need to tell it so we we should get off this call when we get off the call Uh, you should go in your garage I can show you a thing that I think will really help that sciatic nerve pain with uh You've got some bands right like the green band the midi medium green band I I'll tell you I've got this thing I learned how to do that it just really helps that sciatic nerve I don't want to tell all our listeners. No, but screw those guys No, it's it's hard to explain. I've tried to explain it to online Clients for you basically you sit on the floor with your feet straight out in front of you And you push your rump back as close as you can to the to the base of the wall So that you're so that your back is straight against the wall and your legs are straight against the floor And you take is there I assume it's hurt that sciatic nerve pains I assume is on one leg. Yeah, it's the right one. Yeah So what you do is you you put the band around your right foot you loop it around your right foot Like it's a the reins of a horse, but the horse head is your foot And so you're holding both ends of the the rein of the band and you can pull on the right side Of the of the band and that will turn your foot out Okay, right and then what you're going to do is you're going to you're going to force your foot to rotate in against the band And then let it come out and then in against the band and let it come out in against the band You do that 10 times Slow and smooth and then you're going to pull on the inside portion of the band Which will turn your foot to the left and then fight and do the opposite and you'll work against it work against it work Against it and there's something about I know this term isn't real Please don't yell at me pts and whatnot, but that idea of sort of flossing the nerve I think what it's letting that stuff do is it's sort of like putting everything in place and And letting the nerve kind of move freely in in within the muscle Tissue there because probably what's happening is you've got some sort of inflammation there That's for sure pushing rightly, you know right there and I'll tell you every time I do that it helps a lot I said on the tractor looking over at my shoulder for about four hours Oh, that's what did it. I think so because you were looking backwards, right Oh, yeah, because everything well most of the time everything you're doing is behind you and you're like all hunkered around weird And you know But that's a hey, thanks coach No problem. Let's see it. Let's all we can do face time if you want to I'll walk you through it Make sure but I think I got it. I'll video it and send you a video. Yeah, it'd be like thumbs up helps a lot. I'm telling you Uh Travis says training athletes and the four day split. That's the subject line. He says first off Thanks for the masterclass. It is the best I have heard. Hopefully you can get some shirts in the In the fit me so I can grab one or a few to support in to fit me Okay, in to fit me. We by the way, we just loaded up new shirts. We've got no smalls No smalls. I assume the guy's probably a 2xl or something But I literally we just posted like a thousand shirts on the website a huge order come in plus the new hats And uh, so you can go to barba logic.com and get those Yeah, I got that merch. I just picked up a little piece of merch for online great books Uh, nobody can buy this but it's a cool story Okay So I'm not gonna make any money from telling us but it's a cool story our members need like a uh, they need a timeline Like uh, who was first play dough or confucius and and when was when was the Peloponnesian War and when was Jesus like all that because That stuff's kind of hard to piece together sometimes And I've been looking for a long time for a like a big poster with like a history timeline on it Yeah, and I found this one World history chart. It is the andreus notiger world history chart found a news bookstore. I'm like, this is it This thing's beautiful comes with like a 50 page book Which is like a just a crash course in history and then this full pet color like giant poster of timelines of like Wars and You put that thing between between your face and the microphone It's got this timeline like wars and important people and inventions or stuff. So I'm like, I'm gonna buy these They're out of print. Right, but I found the man's Website and it says if you're interested Mail me p. O box blah blah blah perfect Canada. He's pulling a Brett McKay there. So I wrote him a letter Lick the stamp send it to him. He mailed me back and he's like, well, I don't really care about that shit anymore I'm 87 or He's just but I've got I've got a thousand of them on my garage. They're the only the ones that exist You want them? He was like, you want them? I said you bet So I wrote him a letter back that said you bet And then he wrote me a letter back where to send the money And then I sent him the money in the letter and it won't be long and we're gonna have these Maybe yeah, the guy's doing cocaine and hookers at 87. He'll probably do that money. He'll probably just die when he opens But I'm super I'm super excited. I think I'm actually gonna get the rights to republish this thing. It's the best one I've ever seen Yeah We did it. Did I tell you that we did it the other night? We had a uh, my nieces my my sister's daughters twins They're year younger than kaylan. They they did a sleepover and we did a we walked through american history in 15 points Did I tell you this? Uh, and so I was asking them. I used to do this all the time as a teacher I would say like hey Hey kids junior high kids 14 15 years old, you know Can you tell me within a hundred years of when the civil war was? And they can't public school kids can't so so kaylan could she did answer most of them, correct? My wife I made my wife take it at the same time. So we did a little history trivia sleep overnight So I made my wife take it. So there's like 20 questions rachel went 20 for 20 The only one she kind of missed was who was the main enemy in world war one Yeah, that's not exactly clear right and so And I was pushing for germany because I wanted to explain I wanted to explain the treaty of Versailles and the problem with you know post anyway the leading up to world war two but uh We so we basically walked through that and then they didn't and they didn't know any major I mean the public school they struggled and their smart kids are liking gifted the gifted classes and stuff And so I was like you should kind of know when the revolutionary war was and civil war Who the bad guy was in world war two? It was like that. So then we walked through You know did as I said, what was the biggest thing that we started at 17 50 to 1800 And I said in those 50 years What's the most important thing that happened and then 1800 1850 1850 to 1900 and then we went by decade 1900 1910 1910 1920 1920 1930 And we and I said look I bet we can pick out one or two big things that happened in in this decade And it's kind of everything you would ever need to know about american history You you've got it. And so in 15 points they kind of had it all they were like, oh, it was you know This is what it was world war one is the roaring 20s Then we had prohibition and and we had great depression and you know And you just kind of walk and then world war two and the roaring 1950s and the cold war and we landed on the moon And jfk got jfk got killed first and then we land on the moon, you know all that you just kind of walked through the thing They're like, oh now this makes sense because you just start asking and you're they're like Like what war was going on when when reichelin were born? And they're like, uh, I don't know like world war two or the korean war the falcons like or like Who was the enemy in world war two? They'd be like the native americans. That's what All right, no, no, no, so we did 15 points of the amer of american history. So yeah, it was fun All right, so how's that for squats and squat talk? Yeah I sent out a thing to online great books people about aristotelian revolutions Uh-huh. So all of book five of Aristotle's politics is about revolution Okay, and uh for for Aristotle, it's not just when like everybody strings the politicians up from the lamppost It's not always that he's just like He says it's when the material conditions of the political environment change And that can be war but it can also be like famine and disease and it could be more frequently It's like a change in who gets the franchise. Like if you change who votes The government's going to change Sure, and you might call it the same thing, but it's going to be quite quite different And so I sent out this thing and said how many aristotelian style revolutions have taken place in the united states from july 5th of 76 You must name it. You must name at least 12 That'd be awesome. That'd be fun. Yeah, so think about since 1776 Right what changes in the political environment have resulted in entirely different political outcomes than would have been pre available previous Yeah, you have to come up with 12. Oh, dude. There's 25 Oh, I'm sure there's tons one We overthrew the articles of confederation Right Yeah, 1789 they threw out the articles of federation put in the constitution bloodless revolution whatever Uh, they took out the property qualifications for voting used to be as only property owners. I was gonna say through that out I changed it We know about the the unfortunate conflict. Yeah, of course The unfortunate conflict that one On and on and on. I mean there there's a there's a whole bunch of them Sure But you know, it's the freest country in the world, right? Oh back to a question we had questions here Travis says if my athletes get to a four day split and and the primary stressor is intensity I feel there could be a point where the main goal becomes volume to prepare for the season even before moving to specificity for their sport Am I wrong in thinking this? What would that look like? I don't think you're wrong in thinking that but i'll let matt go Yeah, I mean there's a time There's a time for everything, right? So the thing is is that there you can with athletes who are in a sport season It actually creates sort of a simpler calendar for you The the hard part with athletes a lot of athletes is they play multiple sports And so they're always playing sports So the first problem you end up with is when is the actual off season? Because often those athletes are playing all the time and so you're sort of trying to in a neat world They and I don't think this is actually best for high school kids They play a sport and they get done with that sport. They're sort of beat up But they were 16 so it doesn't take long to get better And you go through the post season which is get them big get them strong Get them stronger get them stronger and then start to do some work to make them a little faster And then you start practicing for preseason when the new season comes around Inevitably what happens is they play sports year round because that's the way sports Even if they only play one sport a lot of these one sport athletes they play in all these different leagues There's three weeks a year so you're a soccer player doesn't play soccer That's right. So you basically end up training kids You don't really think of it this way But you basically end up training kids in a concurrent system where you're actually all all the time Training for strength training for some sort of hypertrophy Doing some sort of speed worker dynamic work or power work power cleans things like that And then they're also practicing for their sport or playing their sport And honestly, it's not that big of a deal when they're 17 Right when they're when the guy's 42, you just can't do that I can't this is the one of the problems that you and I see all the time with clients at block is you know You'll talk to some executive and he's like boy, I sure do like my men's league basketball on Tuesdays and Thursdays Like well, I mean that's a trade-off, right, but it probably isn't a trade-off at 17 It's not much of one now. And so, um, you know, I mean he's listen you're thinking correctly In a perfect world it works. The problem is is that teenagers rarely operate in a perfect world And so probably you're going to train them for both So what I'll what I'll tend to do is I'll just I'll just Do the same thing I do with a lot of my clients You you basically have them hit that first top set in the same workout You could actually here's what you can do. Let me let me give you an example In one workout you could have your athletes work up to a heavy power clean single And then you could have them drop 5 and you could have them do four more singles Or you could have them do a few triples a power clean. So you you get the power work in At that point you could actually then just put the bar down. Let's say they power clean up to 225 You put some weight on the bar and you deadlift 225 and 275 and 315 and 365 and they end their deadlifts at 365 for a triple Then you can back them off to 315 and you do three more sets of five at 315 Now in about a 35 minute period they've power clean They've deadlifted heavy and they've deadlifted for volume, right? and then you could go in and you could squat for Three sets of five And you could get some good strength and hypertrophy work from the squat and then you could let them Get a drink rest for five minutes and take them out and you could condition their ass And they're 17 it works and the next day they're better. Yeah Again, it just that's that's my experience as a strength coach for 10 years said like if you just do kids kids will adapt Kids will recover because they're kids He says in here in this sentence Again, we don't have enough of the info here to really know what's going on But he says I'll read it again I feel there could be a point where the main goal becomes volume to prepare for the season Dude, I don't know what the season is that you're talking about But we just I won't say we I just have my people do volume When they can't do Enough high intensity work to get the hypertrophic effect that they need to get the strength pr I don't have anybody do volume anything in preparation for any athletic season Well, it's not the same thing right like what you're there is no way to prepare Unless you're preparing for powerlifting you're strong, man If that's the athletic season then it works But if you're preparing for football or soccer Or something like that There's no way to prepare for the season with anything that you do in the weight room You just you what you do in the weight room puts on muscle and gets strong Structural adaptations move the weights to get stronger And that's right. I only have them do enough volume That you know they keep getting stronger keep driving enough stress to keep I never do volume for volume sake You know somebody that's that's a chance like charity. It might mean that she has to do Literally 12 or 14 weeks of volume work To go get a pr in a five or six months from now But she's not doing volume work to prep for the season She's doing it so that she can produce more force against the barbell I think you got some work capacity in the season is quickly gained and quickly lost So you can actually what I this was the hardest thing is a strength coach And the hardest thing that I had to deal with as a strength coach is we getting off season You know football ends in november The the football coaches usually give the kids off december that would come in and lift some But there's no conditioning or anything they come in for spring semester in january And the football coaches like boy, we just we just didn't have enough gas in the fourth quarter Let's start conditioning the kids in january. I'm like football season doesn't start till late august What are you talking about how long does it take to get in condition for a sport say football Amongst it the most maybe it doesn't take very long And so it's and you know, and then how do you get into condition for the season? Well, you play the sport You play the sport under the same duress or worse Higher stress than the than the sport than the actual competitive sport is going to call for so You know, that's how you do it So for high school kids, especially high school kids and college kids What you do in the weight room make some bigger stronger structural changes And what you do on the field brings about those inner that energy systems work right the metabolic pathways That's what's trained there. I can't really train metabolic pathway very well in the weight room Now I kind of wish travis was on here so we could get him to clarify a little bit But I have a hunch That travis just thinks that volume is just great At in and of itself, but we don't do it just to do it We do it so that we get stronger be careful with that stuff guys be careful with that Florence the emails is Florence, but her name actually in it says she says my name is emily This has got to be our 25th female listener Is 19 years old 5 10 and 170 squat 175 squatting 215 and pulling 240 I have hyper flexible shoulders, which is making it very difficult to engage my back Don't say engage And shoulders to get my chins. Are there any additional exercises? I could do to strengthen and stabilize my shoulders depth or dips are incredibly difficult For me presses and bench presses are definitely helping. I'm wondering if there are additional movements I could do to help Well, yeah, I mean the more muscle you put out or put on around the shoulder girdle Then we just as we talked about earlier if you gain Stability you're going to lose some mobility Right. So as you gain muscle, you'll gain some stability, but you'll lose a little mobility, you know degrees and whatnot gained Um, so ultimately that that is a way to help and the other thing is with chins A lot of people are you're probably just relaxing in the bottom, right? It's not that you can't engage your back It's that if you do a chin or a pull-up in the bottom, you're not supposed to get loose and wiggly You're not going to be like gumby at the bottom of that thing. Just think all elbow. You just think elbow Yeah, it's elbows have to get straight and pull But the actual shoulders don't go in full flexion and full extension There's a little bit of like you're staying a little bit tight Same thing on like, you know on a on a bicep curl if I do a Barbell curl I don't want to cheat the thing and not straighten my elbow But at the same time I don't want to straighten my elbow and then take a deep breath out and relax And then try to start everything from a dead stop Like a a barbell curl doesn't start from a dead stop at the bottom a chin doesn't start from a dead stop in the bottom after rep one Right, you don't want to actually be loose in the bottom. So I don't know combination of learning how to control that Tightness and putting on some muscle in your shoulder. I think you're just not strong enough Chins are really hard for ladies. It's decently strong though. Well, she is that's a good squat And that's a good pull. We don't have any bench press or press numbers here And and uh, and you're you're tall five foot ten. You probably got really long arms There's a long range of motion there in that dip and in the chin and You're probably just not strong enough in those and I I would just have you do lat pull downs Assisted chins, maybe barbell row Dips are going to be tough for a long time for you ladies ladies really struggle with those dips and Uh, you'll get stronger and you'll be able to do them I think the focus on engaging the back and shoulders is probably a red herring You're probably just not strong enough But to matt's point when you do your chins, don't go for a big long stretch at the bottom Don't try to make yourself long at the bottom Well period the end But chances are just straighten the elbows pop right back up chances are you're just Not quite strong enough to Hold it all together there at the bottom Yeah, thanks for thanks for listening Matt and scott I wonder if you could recommend the top 10 most important be built barbell logic podcast you've done for someone new Oh, he did this Yeah That's his way of saying I don't want to listen all 300. Can you give me the important 10? What's the short the first 10? It really probably is yeah, I think it is First 10 and med like not just the med class But if you'll go through any like if you listen to any of the ones that say med med toolbox Episodes are real and then we have the getting started series too, which is maybe maybe six shows or something like that So that's not the 10 top. That's not the top 10. That's eight in the med series. I think Six in the getting started and then the first 10 shows, but uh, that'll give you that'll give you some idea. I don't know Theo Theo says Hi guys, love the podcast. Thanks for the quality information and lively entertainment. He says for what it's worth I agree with scott that matt does not know how to wipe properly He says I've been training for almost two years with a coach and he was great I'm stronger than I thought possible. I'm 29 64 220 a squad of 390 and dead loaded 475 Lately and we'll be breaking through those numbers soon. Yeah, he says what constitutes good feedback to my coach What is the line between feedback and whining? What does my coach need to know to help? Him help me Then he says for example pause squats rep wreck my hip flexors That's something my coach should know but feeling generally beat up after several hard weeks of training Do I keep that to myself and suck it up? Hmm This is a very difficult question Yeah, it is kind of different Certainly when something is painful and hurts you you should report that to your coach The thing that often doesn't get reported to us is the stuff outside the weight room that needs to be reported Like oh, I didn't get to sleep last night because my kid was throwing up all night long or I had to fight with my wife or Or you know, I got the pink slip at work or whatever that that stuff is stuff. I always want to know um You know, if somebody feels generally beat up I I like a client to say Hey This may be the goal. I just want to let you know. I feel generally beat up and everything's kind of achy and I'm sort of unmotivated That's the thing I want to hear the thing that I don't like to hear as a as a as a coach Is when it feels like and a lot of this is just the way it's worded when a client words a question Like they're questioning the way I'm programming them You know if they say, uh, like I I'll have clients that just be like Why'd we do it this way? question We're like, well I mean you could have still asked that in a way that doesn't make me get defensive, right? You know, I mean we're all like humans too if you're gonna just Kind of act like you're not happy about it Then so to me that's does that is that fair women? Do you have suggestions? I don't mind. I'm asking why you did it this way. I don't mind but when they I have some clients that if they have a suggestion I need to listen. I've got some guys. I've had a long time and know some know themselves very well and Uh, and I I bet mckay is like that for you if mckay ever told you hey listen Always instead of doing five. I need to do two triples next Tuesday. That's that's probably right but 97 of my clients when they have a suggestion They need to they're probably not right and I'm the same way if I program for myself by the way It's not just they're not as smart as me. It's just we tend to not have enough objectivity when it's us carrying the weight on our back Um, I want to know I want to know if somebody if somebody has an emergent ache or pain Um, like if their elbows are starting to ache in the evening. I need to know before that Before that tendonitis takes off I can normally see If they're feeling generally beat up I can normally see it in the bar speed if I've been coaching them long enough I know enough about them. I can tell and if they tell me that that's okay, too That's that's not not helpful, but I can normally see that so I I want to know about specific aches and pains that are coming up Uh, and I particularly want to know about among my discipline clients lack of enthusiasm for training And just difficulty doing the program You know, if you go back and listen to the show we did with uh Tim Peterson we called him the mechanic in that show if Tim ever says that he's not excited about training and hasn't been for two or three sessions That dude's over trained something's up something's up, but that guy never misses training coach him for years So this isn't a this isn't somebody on week seven of lp. That's right You know, I just had a client quit not too long ago And he never felt like it it was constant bitching constant second guessing And he's never going to get strong and everything that he thinks is wrong And you know from that guy I couldn't listen to anything. He said he was literally He was the story of the boy who cried wolf everything that came out of his mouth was utter rubbish Yeah, yeah, and I'm kandria. I can just everything hurt and then debbie downer and You get you'll get clients like that. So when so What constitutes good feedback to your coach? You need to be honest And when I say honest, don't just say everything that comes to your mind You need to be you need to evaluate the things that you're thinking about your training And evaluate that against the idea that you might not be objective about it And then tell the coach and don't try to color or convince it Just say these are the facts my right elbow was throbbing and it woke me up at 1 a.m. This morning Yeah, by the way, one of the things I was going to say this one of my biggest not pep heave But thing that will help me tremendously is if if there is a place that hurts I need to know exactly where it hurts. So saying your right elbow hurts doesn't help me Right Because is that what do you mean like your bite? You have bicep tenonitis or medial epicondyle or lateral epicondyle or tricep tenonitis. I mean, they're they're those Bricep fat takes a difference right the alice can be like there's all sorts of places. It could be an issue there So I need you to say right here hurts take a picture of it or exactly in this spot There's none of that. That's that's I had a guy the other day He's a super busy guy as a CEO of an oil company And he took a picture the other day and he pointed to the spot just above the tibial tuberosity on his right knee He's like hurts right here on the descent in the squat. Perfect. That's what I need to know I know what that is now. I know now. I know where it is not. Hey my knee hurts Right, that didn't help me any right. So is it patella tenonitis? Is it patella femoral pain? Is it quad tenonitis? There's all sorts of things that can happen But when you point to the exact spot and say this is where it hurts and this is when it hurts That that's very helpful. Yeah, just the facts Just the facts man My elbow was throbbing take a picture of your elbow drop X on it with an ink pen or point to it your finger in the picture and That that kind of stuff is great That that client that left by the way Yeah Outer disgust by hambrick By the way, if you use a millennial, what if you what if you have a real painful like hemorrhoids you'd take a picture of it Draw it with an X. So this is the spot that hurts. Yes the very bottom of the squad. Yes Absolutely I'll have you do I got an guino hernia. I think I got an guino hernia right here You know, you know what my fix is for those hemorrhoids though Really, what is it espresso and palm olive enema just tune it right up Is it why is that? No, I have no idea This guy is a millennial and he had gone to law school. He's probably gonna listen to this. He'll be just furious and that's okay I actually liked the guy and I care about him, but but he had been a good student. This is my impression He uh, he had some kind of boomer helicopter parents and he was a good student And as such he had been patted on the head and told he was such a smart boy for so very long But hadn't actually done anything in the real world. He'd been completely cloistered in school and so on That uh, he thought he overthought every single thing that he did From applying to a job A part-time job as a stalker at a grocery store To whether or not he should do the LTE's I prescribed for him and and I told him I was like, dude, you're not as fucking smart as you think you are Like you might have got a's your mom told you were a smart boy But you don't know shit from fat me and you think about all the wrong things in all the wrong ways All day common sense stuff. You you meet people all the time, right? They're the guy is Super academic. I'm sure it has no common sense. No common sense has never had to he told me that he wasn't going to bench press because it didn't fit his values system He did and I said I said, well, I can respect that but you're gonna have to describe that to me in precise terms Because if you're right about that, maybe I shouldn't either That's right. I need to be convinced. Well, he finally comes around to saying well, it spooked him and he didn't have a spotter And he told me he said, you know, when I get married and I have a wife that can spot for me I'll bench again and I said, well, if you don't bench more than 165, you're never going to fucking get married Anyway, so, you know, what are we going to do? Why don't we why don't we learn how to set the safeties and let's how Let's endure a little peril and swing the bar out over our face with a load on it and let's go You know, but it was constant stuff like that, you know And as a result and I care about that guy, I care about that kid and I want good for him But he'll never be strong and he will never flourish He's going to be like an infant that they write on his death certificate. Just Failure to thrive Right We I've had several guys like that He's going to be 81 and die in bed and the doctor is going to write Failure to thrive. That's right Of course, I don't know this guy at all. And so as the owner of block, I know, you know, I have no idea I'm taking your word for it But I have I have coached and trained many people that were just like this One thing I've noticed is that these people are often the most gung-ho when they start They'll start and they'll be like, I'm all in. I'm going to be the world's strongest man I'm going to set world records. They've been a computer programmer for 20 years and like, you know, it's fine I like the enthusiasm and all but you know, and then those are the people that are just like They get into that like week seven of LP and it starts to get hard. It's not even that hard and they just they can't hack it They're just not they're just not mentally tough enough To hack the thing which is frustrating. You know, I've had my kids do quite a bit of manual labor lately My kids have never really done manual labor like we do in the garden Lots of digging, hoeing up big rocks, you know, laying laying we put a massive six by six Lawn timbers eight feet long. Listen a six by six by eight feet long timber. It's heavy And you know digging it and put it down and you could just see it was like it It's like a whole new world for them to hold garden tools, you know, that's just the same thing They're just homeschool kids. They're just like, you know worked on the computer their whole life I love it. I'm sure you do too. Like you don't work on the farm I mean, there's I'm not super excited about a 12 hour day of manual labor But there's something that's very satisfying about getting done with that 12 hours of Manual labor looking at what you did feeling that sense of accomplishment I like the feeling of coming home and being real tired Like physically tired from work. I'm gonna take a shower. That shower feels good Your hands are kind of beat up and blistered. You eat a good meal You know, you sit down in the chair with your family for the night and you you read and then you go to bed And god, it feels so good to crawl into bed on nights like that. It's just I don't know It's very satisfying to me Or if you'd been in school from the, you know, your mom enrolled you in the pre-k program because she wanted nothing but the best for you Right And you've set in a desks from age four until 26 Sure Yeah, that's a problem. It's uh, it's not great No You know, the best way to prepare people for life is to throw them into it by the way Yeah, it's just like the best way to make your squat go up to squat Yeah Hey, you're listening. I care about you Get out of your head man and act every time that you start thinking about something stop thinking and act Don't just stand there do something Yeah Because we're not talking about storm and machine gun nests. You don't have to be a hundred percent right, man You shouldn't think then either though, right? You start to act There's no there's no time to think either then right So iceman says Think you're dead brad says mbd masterclass getting started in nutrition recovery. Whoo, there you go jared He says uh, those are the ones now brad says A few weeks ago a buddy of mine told me to check out your mbd podcast. It's awesome He said I've owned some of these books for a number of years So I already know some of the content you're covering but this podcast podcast is when I feel like I finally found Jesus now Wait a minute But he says I've never been everything about this He says I've never been able to visualize what happens after lp It always seemed like okay. I want to get as strong as I've ever been and but probably a bit too heavy and then what? I'm a bit too heavy. I guess you mean like your body weight. I don't know And he says anyway the first few meds that walked through the evolution from lp to texas method of four-day split Really opened my eyes and got me excited about lifting again Uh, you're still thinking about it wrong, dude. You got to go listen to my two shows about med Where you're still thinking about it wrong. No seriously like no, I know you don't you don't change from this template Right, of course not and then build a ramp into the next template you make the change that you need to get the thing you want And if it coincidentally at some point looks like a template that somebody else wrote It's coincident. You don't care. I mean, I you're on the right. What the road? But it's still not quite The hembrichian conception of the thing Hembrichian that's right. He says I doubt that I'll be able to run it eight to 12 weeks Of this lp. He's talking about But it seems silly to start as if I haven't been lifting recently So he said his recent five rep myx squat is three two thirty five And I'm planning to start lp around 205 or so. No, no, no, it's a girl. What's his name? His name's brad. He's 40 years old. Brad. Brad feels like a guy's name He's 40 years old six two and weighs 190. Okay, bro. You're you're gonna be able to run it for a while Yeah, you gotta waste you got a ways to go. Yeah, dude What I started my first lp at six two in the round one 90 And I was probably 38 and I ran it out to about 305 and not talented at all in the squat I think not only not talented the least talented squatter of I've ever coached. It's bad Uh, my deadlift. I think I ended up my deadlift at about 405 or something like that for five though my deadlift went went quite a bit ahead of that So just if you understand the concept so what this got, you know If the guy actually has paid attention in the med class and in in your prequel classes, which kind of lay the groundwork for that is that You just do the lp until the lp stops working and then you make the change a change And you run that till it stops working and you make a change until it stops working You don't need to you don't need to make any sort of like You don't you don't need to have the foresight or try to have the foresight And how long lp is going to last right, you know to be like, um, I think it'll probably because I've already trained before My lp is only going to last seven weeks. Don't do that. Yeah, I hope it lasts 49 weeks. Yeah, maybe it lasts 49 weeks Like what are you gonna even say that? That's right. That's right. Maybe squat 605 back to the question about being a good client I really dislike when a client wants to set goals like particular numbers for particular lifts Right. I just want to hit PRs You know, I think it's good for a man in particular, you know, women have their own numbers But let's say for the guy the 200 300 400 500 benchmarks. I think okay to say that those are your Goals for the intermediate period is that's great. But if we're like this year This year, I'm going to squat 410 training cycle. Yeah No, your goals should always be so if you want to be a great client your goals should always be to not miss a session That's it. That's it. And if the programming is good and you're doing what you're supposed to do You will hit any goal that you would that you would have reasonably set So So don't worry about how long your lp is going to last I'm going to read all of this last chunk here I'll tell you another one that actually really bothers me when people try to change The layout of the programming that I have like you ever have somebody where you're like, listen, I know the person's schedule I know when they work You know, I've got you set up to train monday tuesday thursday saturday. Let's say And they're like, um, can I can I train instead? Sunday tuesday thursday saturday, I'm like, listen, I put it Yes, we can talk about it and the answer is almost always yes I'll change it because I want them to do it But I'm like, what do we change it? And then they're like, hey, can I change Instead of doing The heavy bench press on monday. Could I do the volume bench press on monday and do the heavy bench press on the friday? I'm like, listen, there's a reason I set it up this way There's a reason I set it up this way Keep trying to change the layout of the workouts Both on the day they're supposed to be trained. So, you know, and then and then they'll train their way So I'm like, listen, sure, you know, you're the paying client. So yes, I mean, it's not and it's not a What you're asking is not an egregious error. So there's times I'll be like, sure I want you to train and they'll get in there like man I got two heavy bench presses back to back on saturday and monday. I don't know what's going on I'm like, you changed the schedule on me. You're an intermediate hitter set up for you So you wouldn't have this issue. Yep. You're an intermediate lifter your last bench of the of last week was heavy And I had you doing volume on your first bench of this week and now you want to change it You're gonna do heavy back to back. It's your fault. I know I get this all the time Poor brad poor brad says we'll get back to brad. He says these podcasts are really great And if I myself proselytizing for you guys, thank you. He says my question I'm experiencing I've experienced with tracking calories and macros But all I've really done is cut and then you run out of energy and workout sufferer and you give up He says I'm 40. I'm six foot two and my weight Is right at 190. I had a dexa recently which pegged me at 25% and had my visceral fat as just over the cusp of healthy and increased risk Anyway, I'm listening to your nutrition podcast. So my biggest question is how does one decide what category they fit in? I assume he means healthier increased risk I don't think it is as straightforward for me as to whether I'm under weight or overweight My sense is that you guys would probably tell me I need to gain 20 pounds on the other hand I have dexa results tell me I need to lose weight your dexa results aren't saying fucking shit to you. That's right You're interpreting he says right or your doctor that read them is it he doesn't get to he didn't get to make moral justifications He says plus I do want to be leaner for vanity as well as health. So I'm finding myself like this guy Can I say that? I know it's a podcast. I know I'm a service company. I just don't like this guy brad I like him listen I don't like brad's new to this. Is brad the guy you were just talking about that over things to everything Oh, listen But listen that brad doesn't emails out brad over things everything brad you need to get stronger You need to put on weight Listen, if you If you have the exact same amount of fat on your body today That you have on your body two months from now, but you gain 10 pounds of muscle your body fat went down, right? It's that simple and listen, so you're You said 20 pounds and the answer is I think I would like you to gain 20 pounds But I'm not going to give you a goal of just gain 20 pounds Sure, I want you to train hard do the stuff I program for you eat properly And it's probably going to take you 18 months or two years to gain 20 pounds You're an older guy and I want to get you through lp And then you're going to be an intermediate for almost that entire period of time and the weight gain is going to be slow Your waist will probably stay just about the same But your waist Will be comprised of a whole lot thicker abs and a whole lot more muscle on your back So the visceral fat will go away and by the way Bad news everybody when us dudes get over 40 the visceral fat comes and there ain't nothing you can do about it If you want to starve yourself to make all of your fat go away you can do that But you're going to starve yourself and you're going to lose muscle mass too. Yeah, uh, there's something about aging man Then the last year My body has changed a lot like there's something that happened in this last year in terms of aging that just I felt the same from like 38 to 44 36 to 44 and like in the last year I Things have changed stuff beats me up a little bit more I'm looking forward to my belly's a little rounder when i'm 45 and uh, I can't eat as much Uh, and it's just it's just more difficult I've got a client Who is a physician he's 64. He's weighing about 210 And and he has been really really concerned about that 40 inch waist number You know, there's a there's this lore out there that says that you have a lot of co morbidity If the man's waist is over 40 inches And that's probably true, but what if you're actually six foot four? Like what is the average guy's height? Was it five nine? Yeah So a four a six foot four guy with a 40 inch waist and a 45 deadlift like how much meat is on the guy's It's not the same thing five eight with Yeah, let's say. Yeah, uh, I I've got pretty big shoulders pretty big back I've got pretty decent deadlift and I've done this before with clients with the in-person clients and they're talking about that I'm they're like, what do you think my waist measurement is they're like 32? I'm like, no, it's 39 Right, it's you know the proportions Don't hold sure, you know, I started training. I don't know if you know this I started training pewter Pewter's dr. Pewter signed up and I've been coaching that guy is huge Yeah, he's like his frame is massive Yeah, and he's you know, he's like six six or something. He's real tall. So maybe six seven six six seven He's just that guy's never gonna have a 37 inch waist never He's six foot seven and he's big. He's broad shoulder and he's big hips. It's eight inches around his vertebrae I know it's crazy. So yeah, so you got to understand the middle of the bell curve thing So brad I take it back. I like I could like you There's the potential for me to like it stop over thinking just train man train You know eat right don't eat a bunch of crap But you don't need to be cutting right now in the middle of this thing You just need to train and get strong. Don't worry about cutting I had a new client come in to scott a couple weeks ago Guy I really like I think I can say his first name. This is good guy's name is cliff and uh, gosh He's super coachable for a for a newbie the guy's just like his squat was like He never really squatted. He's like, I don't really know what I'm doing and his squat was like 93 percent correct on the first workout after watching the videos And uh, it's just done a done a real good job. But on about the fifth or sixth workout He's like, you know, say kind of same sort of thing. It's like, uh, you know I feel like I need to lose a little bit of fat. Would it be okay if I continue this LP and started a cut? I was like, mm-hmm. Nope. Sorry, dude And so I was like the day that day will come we'll do that but not right now We got we this only chance we get to do this And so I don't want you to get fat Don't you don't want your waist to go up six inches in this process? That would be that would that would be overboard But we're not going to cut and eat Subcaloric while trying to do LP for the very first time. You just can't you can't do that stuff, you know for people who aren't taking drugs This body recomposition that's kind of a word. I don't like but that's what we're talking about here Sure. Um, this body recomposition stuff is a long-term project And so so for brad here, you know, I think you're looking at 18 months two years before you really need to be Before you can get where you want to be on this um For my obese clients I tell I often tell them Or ask them I say how long How long did it take you to gain this weight? Oh, gosh, you know, I had a kid and I had a kid In 2012 it's 28 years. I'm like, yeah, it's going to take you eight years to get what you want then all right That's not good salesmanship, but I ain't lying You know, so if you look at your your dexa number and your your Your dork doctors like, oh, you need to get this under 25 percent. You need to get down to 18 Like yeah, maybe I agree But it's going to take a while. That's not something, you know, it's april right now. Actually, it's almost may it's may Let's say that's not going to happen by Thanksgiving if it's going to last and if you're going to be a different kind of person It's going to take a little while So, uh, maybe you ain't wrong, but you need to slow your roll You need to get real strong. You need to focus on putting on muscle mass and eating properly and buy and buy You will get the things that you want from this Yep Good lord. We're going slow today. Let's do one more here Hey, this is my friend Levi again. What's up, Levi? Levi says I currently have the cheapest rack and weights I could buy a year ago The wife didn't believe I'd stick with it. But after a year of unwavering dedication I've been cleared to buy good equipment. I have a texas power bar. What rogue rack would you recommend? I'm thinking one of the monster light racks. They all start to look alike also went calibrated weights. What weights would you recommend? Um, yeah, remember this guy emailed us some time ago He's like, I want to bench 405 and he had a pretty strong bench anyway And we were talking we gave him some pretty practical advice. He said he just benched 365 and it's moving right on up What rogue rack would you recommend man? Dude, it doesn't matter and An r3 and r4 and r6 and rml and a monster Listen rogue doesn't make any bad racks by any racket rogue. You buy a racket rogue to fit the space you have I would buy the biggest most badass Rack there is at rogue if you've got the money in the space But if you're like, I think the r3 is the most basic wonderful rack ever made. I think that's incredible rack It's three feet deep. It's you know, I don't think they even actually make that one anymore I think oh, they don't I think they call it the rml three. I think but it is that's the monster light I'm sorry the rml the monster light three Um, that's a great. That's a great. I I like them. I like racks that are four feet deep Because when you go from three feet to four feet, you can actually train two people at the same time in the rack Yeah, that's the reason I like it But if you're the only person that's going to train in it a three foot rack is perfectly fine Everything that rogue makes is good. They don't make a bad rack. All the racks are good So they've got a two by three Channel and then I've got a three by three Right, right And uh, what's the two by three called now? Uh, infinity. Yeah, I think it's still the infinity. I think it's infinity But I thought that was what the r3 originally was it was I think it was well. Okay. Here's the r3 rack. Okay. They got it r3 power rack It's on their website right now for 695. That is the uh, that's the smaller tubing I highly recommend the smaller tubing and versus the heavier one I've had people I've had people squat 800 out of my r r3 But yeah, there are three will hold any 1500 pounds on anything anybody wants to do That's right. But here's the good thing about it. All of the accessories are cheaper and they're not as heavy Right like you get the spotter arms for the big rack They weigh 35 pounds a piece and you got to store them and put them somewhere And then if you ever want to get anything like the uh, the mono lift attachment or whatever Oh, I have that for my that thing's a beast. It's so heavy And when and of course, you know, they're so long that the pin you got to put it in the mono lift attachment's real high By the way, I had a client get that for me. Thank you very much. I it's all I use. I love it. Especially I love it for Um, for like my buffalo dufflo bar. Oh, all that stuff's great. I really like it. It's awesome, but That's so Lord that stuff's crazy heavy and that the the uh, the accessories like the matador for dips and all that stuff are Lighter all bigger all heavier for the big one. All of it's over engineered. So you're good to go with the two by three So that that's what I say about it. Um And he says in as far as calibrated weights, I wouldn't buy calibrated weights just by their competition bumpers They're half of the price. I it's I like the black the ones I have I like better than the competition one What are my black ones called the black rogue training bumpers? I think they're training they have they still have the metal hub in the middle Just like the competition bumpers, but they're they're all black plates They've got the writing on them is red or blue and they've got a stripe down the middle of it So it's like for the 25 kilo or the dirt the I don't have kilos. I've got the the pounds the 55 pound the 45 pound the 25 pound I don't buy any 35 says worthless Uh, but I love those training plates and they're just like the training bumpers. I think the black Yeah, they're called matt has the rogue black training plates And I love they are cheaper than the full color ones that I have which they call the competition bumpers And mats are better than mine Because the lip around the edge of them is deeper and they're easier to hold on to Yep, but if you at a better slickest snot, man You can still put 800 pounds on the thing with the with the 55s So it's it's not like you're the problem with the the wide bumpers is you can only get 405 on it If you deadly 405 what you should this guy benches 365 already So I'm sure you deadlifts over 405 Then you can't get enough weight on so yeah, that's just those the black training bumpers with the middle hub metal hub In the middle. I love those plates. I love great the the little metal hub doesn't stretch out like it like the shitty hubs in the Olden prison aren't prison plates prison bumpers. Um, so they fit tight on the bar Weight tolerance plus or minus 15 grams. That's like three paper clips. That's crazy. It's not a calibrated plate, but None of us will ever know the difference. No And I tell you I love rogue. We've talked about how great they are They screw something up. They fix it. First of all, they don't screw up, but if they do they make it right Yeah, and eat it all But the fringe the fringe training bumpers like yours are pretty darn good and just I agree and a little bit cheaper even yet Uh, and and you know, I haven't heard anybody. I've heard people gripe about titan I I personally have had a few little complaints with rep Right, I haven't heard anybody had any trouble with fringe other than they were out of stock Probably all of those companies are pretty solid the the thing not tight sense. P. O. S Well rug that well what you're paying for those rogue Rogue is made in america at rogue in ohio. And so if you have a problem, they're also the guys making the thing Right where these other companies the reason they're cheaper is because they are outsourcing that stuff to china So especially in today's world where have we figured that out that that's not a great idea Viruses viruses just come out of those countries sometimes and it becomes real hard to get stuff then all of a sudden It's it's you know, you got to wait you got to wait for your stuff is on a barge Out in the middle of the pacific ocean to get here and it's uh, that's one of the other reasons that rogue is worth it. So yeah Well, that's levi. No, that's probably good for today. That's good. It's an hour. Yeah, we answer two questions I think two and a half questions. That's all right. They're coming for the banter Is that what it is the bants The bants. Yeah. Well, there is another barba logic Podcast we answer your questions on thursday like we just did if you want your question in there You better email it because if you don't email it, I won't know Don't go leave a review. Don't listen. Don't do it. But here's what I want you to do this time You can go to spotify now and there's a button on there You can pick an episode of a podcast that we're on spotify And you can hit the share button and share it to your instagram story There you go And when you do that, you'll share it with all your friends and that would be a big help to us So go share a spotify sure that spotify episode an episode of barba logic on spotify to your instagram story Yeah tag us in it and we'll give you a shout back. All right, we'll do it. Thank y'all