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Mind Pump: Raw Fitness Truth
2131: How to Break Through a Bench Press Plateau, Simple Tips to Get Leaner, How to Work Out With a Herniated Disc & More (Listener Live Coaching)
Aug 2, 2023
01:58:19
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Quick takeaways
- Trusting friends and receiving honest feedback can lead to self-awareness and personal growth.
- Building trust with a coach is crucial for a successful fitness journey.
- Listening to trusted individuals offers valuable insights and helps identify blind spots.
- Effective communication is essential in coaching and training for client success.
Deep dives
Valuing the Input of Friends and Trust
Having friends or trustworthy individuals who can provide honest feedback and insights about oneself and one's actions is invaluable. Trusting these individuals opens up the possibility of gaining self-awareness and understanding things that one may be oblivious to. This trust allows for constructive criticism and growth that can positively impact various aspects of life, including relationships, personal development, and even fitness journeys.
The Importance of Trusting a Coach or Trainer
Trusting a coach or trainer is essential for success in any fitness journey. Without trust, the advice and guidance given may be disregarded or ineffective. Building this trust involves the coach or trainer genuinely caring for the client and their overall well-being. Clients must feel that their trainer is invested in their success and genuinely wants what's best for them. This trust enables the client to embrace the coach's advice, effectively communicate, and work towards achieving their goals.
The Value of Listening to Friends and Trusted Individuals
Listening to friends or trusted individuals can provide valuable insights and perspectives that one may not be aware of. These individuals can offer honest feedback and help identify blind spots or areas for improvement. By trusting their input, one can develop self-awareness, better understand oneself, and work towards personal growth. Embracing the perspectives of others, especially those who truly care about one's well-being, can lead to meaningful transformations in various aspects of life.
The Role of Effective Communication in Coaching and Training
The role of effective communication in coaching and training is crucial for success. While knowledge and expertise are important, being able to effectively communicate and build trust with clients is equally vital. Clients need to feel that their coach or trainer genuinely cares about their well-being, understands their challenges, and is willing to support them. By fostering open and honest communication, coaches and trainers can create an environment that encourages clients to embrace guidance, work towards their goals, and achieve long-term success.
Choosing the Right Program After an Injury
Due to a piriformis muscle injury causing pain in the hamstring and calf, a bikini competitor had to drop out of an upcoming competition. Physiotherapy, deep tissue massage, and acupuncture have provided some relief, but there is still constant pain and tightness. Anabolic was originally planned after the competition, but with the injury, Symmetry and Performance programs are recommended. With the recent diagnosis of two lower herniated discs, light band work has been done, and the first day back at the gym was cautious with squats at 30 kilos and bench at 30 kilos. Terrified of triggering the injury again, RDLs with dumbbells were done for deadlifts. Suggestions for lifting heavy again and competing include gradually progressing with Symmetry and possibly transitioning to Performance.
Key Point 1: The importance of focusing on technique and form in strength training
When performing strength training exercises, it is crucial to prioritize technique, form, and control rather than solely focusing on adding more weight to the bar. By slowing down the repetitions, using proper form, and increasing the intensity through tempo changes, individuals can make the exercises feel heavier without necessarily adding more weight. This approach is particularly beneficial for experienced individuals who have already attained a certain level of fitness and strength. Instead of constantly striving to increase the weight lifted, the emphasis should be on perfecting form, feeling the target muscles working, and generating tension.
Key Point 2: The value of incorporating core training and multi-planar movements
For individuals who aim to improve their overall strength, stability, and movement patterns, it is essential to include core training and multi-planar movements in their workout routines. Neglecting these aspects of training can lead to imbalances and potential injuries. Core training and multi-planar movements can help address weaknesses, correct imbalances, and enhance stability and coordination. Exercises like isometric holds, split stance positions, lateral movements, and rotational movements can be incredibly valuable in developing a well-rounded physique and minimizing the risk of injury. Incorporating these exercises, particularly through programs like MAPS Symmetry and MAPS Performance, can enhance performance and promote longevity in fitness endeavors.
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.
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Mind Pump Fit Tip: Do you want to get stronger in the real world? Offset your training! (2:21)
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The importance of having a balanced conversation and not getting emotionally charged. (33:07)
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The value in listening to your REAL friends. (36:38)
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An important PSA for all inspiring coaches and trainers. (45:42)
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The animals are rising. (53:56)
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Shout out to Patrick Bet-David. (55:52)
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#ListenerLive question #1 - Any advice on progressing in my bench press? (1:02:09)
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#ListenerLive question #2 - Can you build muscle and endurance at the same time? (1:16:09)
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#ListenerLive question #3 - How can I determine my ideal caloric intake? (1:28:58)
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#ListenerLive question #4 – Is MAPS Anabolic the right program if I can’t push myself too much on progressive overload due to a previous injury? Is there a better program for where I am in my current training to hopefully compete again in the spring? (1:40:52)
Related Links/Products Mentioned
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Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com
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The Nutritional Coaching Institute (NCI) has decided to give away their Rapid Cash Masterclass for FREE! Learn the same scholarship framework that has produced over $50 million in the last 9 months alone for their clients, all completely free. Sign up for the training HERE!
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August Promotion: MAPS Anabolic Advanced 50% off! **Code AUGUST50 at checkout**
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Visit NutriSense for the exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout**
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Mind Pump #1830: Five Steps To Determine Your Ideal Caloric Intake
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Mind Pump #1860: Fourteen Of The Best Foods For An Amazing Physique
People Mentioned
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Stan “Rhino” Efferding (@stanefferding) Instagram
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Patrick Bet-David (@patrickbetdavid) Instagram
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Mark Bell (@marksmellybell) Instagram
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