2274: Building Muscle & Strength After Age 40, How to Make Gains With an Irregular Sleep Cycle, the Meaning of a Lost Period & More (Listener Live Coaching)
The podcast discusses the importance of rest periods in strength training and debunks myths around circuit training. The hosts reflect on the Super Bowl game and share funny stories about a blower mishap. They talk about the underestimation of professional fighters and discuss the potential impact of augmented reality technology. Other topics include the challenges of pricing personal training services, the benefits of joining a gym and using barbell lifts, reverse dieting after a bodybuilding show, hormonal balance, and the importance of nutrition and mitigating stress for overall health.
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Quick takeaways
Father-daughter dances foster strong bonds and should be cherished
Rest periods are vital for strength training and cannot be substituted with circuit training
Being a social media troll is detrimental to society and has no value
Navigating challenging road conditions requires caution and preparation
The rate of weight regain post-competition should consider both physiological and psychological factors
Deep dives
Father-Daughter Dance: A Special Day of Bonding and Celebration
The podcast episode explores the experience of attending a father-daughter dance. The speaker shares their personal experience of taking their daughter to the dance and highlights the special moments and memories created during the event. They discuss the significance of such events in fostering a strong bond between fathers and daughters and the importance of cherishing these moments. The speaker also touches on the absence of father figures in some situations and the impact it has on these events. Overall, the podcast episode celebrates the joy and importance of father-daughter dances.
Strength Training vs. Circuit Training: Understanding the Difference
The podcast episode delves into a discussion about the distinction between strength training and circuit training. The speaker highlights the crucial role of rest periods in strength training and emphasizes their significance in facilitating muscular adaptation and strength gains. They debunk the misconception that circuit training, which involves performing multiple exercises in rapid succession, can substitute for traditional strength training. The speaker emphasizes the importance of understanding the specific goals and desired outcomes of training and choosing the appropriate training approach accordingly. The podcast episode emphasizes the value of effective strength training in building muscle, improving metabolism, and achieving desired physique goals.
The Influence of Social Media Trolls: A Deeper Look
The podcast episode explores the impact and influence of social media trolls on society. The speaker criticizes the notion of making money and gaining attention solely by being a troll and spreading negativity. They discuss the potential harmful effects of such behavior, including inspiring others to accomplish nothing and to be nothing. The speaker highlights the importance of dignity and personal values, emphasizing that money cannot buy these qualities. They remind the audience that being a troll is not an accomplishment and that inspiring others to be trolls is detrimental to society.
Navigating Challenging Road Conditions: A Misadventure
The podcast episode recounts a misadventure involving challenging road conditions during a trip. The speaker describes taking an unexpected shortcut through muddy roads and encountering multiple road closures signs. They share the anxiety and difficulty in maneuvering through the closed roads, with one instance involving a tree falling on a power line, blocking the road. The speaker reflects on the challenges faced during the drive and expresses gratitude for safely making it to their destination. The story serves as a reminder to be cautious and prepared while navigating unfamiliar road conditions.
Finding the Right Price for Personal Training Services
As a seasoned personal trainer, the caller was unsure about how to price her services for her first bodybuilding show. While her coach advised her to jump straight to 2000 calories post-competition, she was hesitant and sought another opinion. The key factor in determining the price is balancing psychological and physiological aspects. While a 500 calorie jump may have been physiologically appropriate, it could be psychologically challenging. Therefore, it is crucial to consider what the client feels comfortable with and gradually increase calories if necessary. The caller opted to slowly increase her calories starting at 1700 and then gradually adding 100 calories each week. She gained around 4-5 pounds since the competition, which is normal. However, her period has not returned yet, most likely due to her still being quite lean. Increasing body fat percentage gradually is essential for hormonal balance and fertility.
The Importance of Body Fat Percentage for Men and Women
For women who have lost their period due to low body fat percentage, it is crucial to increase body fat levels to restore hormonal balance. The caller's relatively low body fat percentage post-competition is the likely reason her period has not returned yet, despite gradually increasing calories. A healthy body fat range for women to resume regular menstrual cycles is typically in the high teens to low 20s. It is important to strike a balance between maintaining a lean physique and ensuring sufficient body fat for optimal health.
Importance of Balancing Psychological and Physiological Factors
Determining the appropriate rate of weight regain post-competition is influenced by both psychological and physiological factors. While it is key to consider the physiological aspects of gradually increasing calories and body fat in order to restore hormonal balance, the client's comfort and psychological well-being should not be disregarded. In this specific case, starting with smaller increments of calorie increase provided the caller with a sense of mental reassurance and prevented potential anxiety associated with sudden weight gain. It is essential to find a balance that aligns with both the physiological needs and psychological well-being of the individual.
Managing Sleep with Shift Changes
For individuals with constantly shifting work schedules, such as shift changes, managing quality sleep can be challenging. One way to improve sleep is by implementing an effective pre-sleep routine. This routine may include wearing blue light blocking glasses, avoiding electronics, and taking a low dose extended release melatonin supplement about an hour before bed. Creating a dark and quiet sleep environment, using blackout curtains, and possibly utilizing tools like Brain FM for better REM sleep can also be helpful. Additionally, adjusting training intensity based on sleep patterns and modifying workouts to be more recuperative on days with poor sleep can mitigate potential negative effects on the body.
Optimizing Workouts with Shifting Sleep Schedules
When facing constantly changing sleep schedules, it's important to modify workout routines accordingly. For optimal results, workouts should be adjusted based on the quality of sleep received. On days with better sleep, higher intensity workouts can be performed. On days with poor sleep, workouts should focus on more recuperative exercises. Following a structured workout program like MAPS 15, which incorporates small, frequent doses of exercise, can be beneficial. Proper nutrition, such as a balanced diet high in protein, is essential for optimal performance despite fluctuating sleep schedules.
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email live@mindpumpmedia.com if you want to be considered to ask your question on the show.
Mind Pump Fit Tip: One of the most distinctive features of strength training is REST PERIODS. Without them, you are just doing cardio with weights. (1:33)
Recapping Super Bowl weekend. (8:14)
Sal supplement problem. (15:15)
Having a moment when your life flashes before your eyes. (16:45)
Mind Pump pranks. (19:58)
Sal’s emotional last official Father/Daughter dance. (25:37)
Sex by the numbers. (31:31)
Influencer’s disrespect of pro fighters. (33:28)
Sketchy mountain drive. (40:45)
Kids and the cold. (44:09)
Growth spurts and getting sick phase. (48:05)
How the Apple Vision Pro will change society. (51:07)
Shout out to the Arnold Classic! Come meet the guys at Pros Gym on March 1st! (1:01:51)
#ListenerLive question #1 - I know there is a wide variety of markets and variations within those markets, but is there a "rule of thumb" when it comes to billing for training? (1:03:10)
#ListenerLive question #2 - Can a gym truly make that big of a difference or is my mind playing tricks on me? (1:20:54)
#ListenerLive question #3 - I want to know how to self-monitor doing a reverse diet. Is there an ideal rate of weight regain? (1:29:30)
#ListenerLive question #4 - How do you get good quality sleep if you work a job where your shift could change, especially if you work an overnight shift? (1:42:43)
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