#13 - The Mindful Mover - Why Doing Less Is The Key To Gains
Dec 15, 2021
auto_awesome
Learn about the 'big five movements' for carryover gains. Discover effective mobility and flexibility exercises. Reduce training frequency for better results. Consider context and prioritize in coaching. Understand the consequences of overworking and the importance of recovery. Recognize the need for change. Benefit from a simplistic approach to training and recovery. Build impressive movements over time. Find balance and fulfillment on rest days.
The big five movements (planche push-ups, one-arm chin-ups, single leg squats, front lever rows, handstand push-ups) provide carryover gains to other exercises, making them essential for efficient and effective training.
By focusing on the big five movements, individuals can achieve gains in strength and performance in a more efficient and effective manner within limited training time, leading to a balanced approach that prioritizes gains while still dedicating time to other aspects of life.
Managing training frequency and intensity based on individual recovery abilities is crucial for making gains. By incorporating high intensity dynamic movements with appropriate pauses, individuals can maximize gains without overly stressing their bodies and must listen to their bodies to avoid overtraining and injury.
Deep dives
The Big Five Movements for Gaining Strength and Carrying Over Gains
The podcast discusses the significance of the big five movements: planche push-ups, one-arm chin-ups, single leg squats, front lever rows, and handstand push-ups. These movements not only help develop body weight strength and build muscle, but also contribute to gains in other exercises. By focusing on or working towards these five movements, individuals can experience carryover gains to other exercises, even with limited training time.
The Free Gains Concept and the Importance of Prioritizing
The podcast explores the concept of 'free gains,' which refers to the idea that by focusing efforts on the big five movements, individuals can make gains in various other exercises without specifically training them. By prioritizing these key movements, individuals can achieve gains in strength and performance in a more efficient and effective manner, even within limited training time. The podcast emphasizes the importance of making gains in multiple exercises while still dedicating time to other important aspects of life.
Training Frequency, High Intensity, and Recovery
The podcast highlights the importance of managing training frequency and intensity based on individual recovery abilities. It suggests that training with high intensity, even with lower frequency, can be beneficial for making gains. By focusing on intense dynamic movements with pauses at certain points, individuals can maximize gains without overly stressing their bodies. The podcast also mentions the significance of adequate recovery time and the need to listen to one's body to avoid overtraining or injury.
Importance of Testing and Assessing Movements
The podcast emphasizes the importance of testing and assessing different movements to determine their effectiveness and carryover. The speaker explains a method of testing a movement, focusing on the big five compound exercises. By comparing the progress in the big five with the progress in other movements, individuals can determine whether those additional movements are worth investing time and effort into. Specific examples are given, such as the lack of carryover from the big five to Nordic leg curls. The speaker highlights the importance of prioritizing movements that show improvements in the compound exercises.
Individual Differences and Avoiding Overcomplication
The podcast discusses the importance of considering individual differences and avoiding overcomplication in training programs. The speakers express their concern about blindly following extreme or unconventional training advice. They emphasize the need to critically evaluate recommendations, especially when they are presented with absolute confidence. The podcast encourages listeners to consider common recommendations given by reputable coaches and trainers. The speakers also highlight the need to focus on the essentials and avoid excessive exercise variation, as it can lead to confusion and lack of progress. The importance of efficient use of time and maintaining motivation is emphasized, with a focus on finding a balance between training intensity and enjoyment.
Phillip Chubb outlines his minimalist calisthenics method.
TIMESTAMPS: BIG 5 Strength Exercises (0:11) BIG 5 Mobility Exercises (2:59) Exercise addiction (3:39) Realistic expectations (5:00) Movement culture (6:11) How to overcome insecurity (10:20) The more is better trap (12:49) Bigorexia (15:27) Favourite training split (17:39) High Frequency vs Low Frequency (20:11) "Prehab and bullet-proofing joints" (20:34) Warming up (23:49) Structural balance.. does it matter? (27:09) How to avoid FOMO (29:43) Gains with chains (34:33) Generalist myth (39:16) Range of motion is important (42:00) Tempo? (43:43) Accommodating resistance (45:37) BW Progressions vs weighted calisthenics (47:51) How to make training objective? (49:38) Drop sets and extended sets (52:26) Handling a bad workout (53:41) Why dynamics are better than isometrics (54:47) Cardio - fast sprints & slow walks (56:22) Taking rest days (58:05) Nutrition (1:02:09) Fasting (1:07:35) Supplements (1:09:41) Advice to younger self (1:11:31) Favourite training book (1:12:59)
