2209: How Cutting Can Contribute to Muscle Growth, the Value of Yoga for Muscle, Strength & Performance, What to Do if Deadlifting Keeps Tweaking Your Back & More (Listener Live Coaching)
The hosts discuss the benefits of discipline and structure in fitness, the struggles of starting an apparel brand, the impact of different light bulbs on children's cognitive abilities, a free intensive trainer training program, the correlation between muscle mass and health conditions, the influence of surveillance cameras on children, the benefits of improving mobility for athletes, different approaches to bulking and cutting for muscle growth, healing and strengthening through unilateral exercises, and a listener's experience with anabolic advanced.
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Quick takeaways
The average hunter-gatherer walks around 19 miles a day, significantly surpassing the recommended 10,000 steps for the average person.
Adding rules and instructions to a placebo treatment can enhance its effectiveness.
Physical and emotional pain elicit similar physiological responses and impact pain perception.
Framing health and fitness journeys with gratitude, reframing challenges, and setting positive intentions can increase the likelihood of success.
To promote the value of yoga to coaches, highlight its benefits for athletes, emphasize functional mobility, and provide practical demonstrations and testimonials.
Deep dives
Hunter-gatherers walk an average of 19 miles per day
A study found that the average hunter-gatherer walks around 19 miles a day, which is nearly four times the recommended 10,000 steps or five miles for the average person.
Structuring placebo effects can make them stronger
Adding rules or guidelines to a placebo treatment can enhance its effectiveness. By providing instructions on when and how to take the placebo, individuals are more likely to experience a stronger placebo effect.
The connection between pain perception and emotional pain
There is no separation between physical and emotional pain in terms of how they register in the mind. Both types of pain can trigger similar physiological responses and affect the perception of pain.
The importance of framing and mindset in behavior change
The way we frame our health and fitness journey can have a significant impact on our experience and outcomes. Focusing on gratitude, reframing challenges as opportunities for growth, and setting positive intentions can help create a more empowering mindset and increase the likelihood of success.
Expanding the Perception of Yoga in School
The caller, a high school yoga teacher, wants to change the perception of yoga at her school and broaden the program. She wants to involve coaches and athletes to showcase the value of yoga. The challenge is getting coaches to buy into the idea and overcome the misconception that yoga is 'wimpy' or a 'nap class.' The caller is looking for advice on how to approach the coaches and offer tangible results to get them interested. She also seeks recommendations for specific drills for football, baseball, and basketball players.
Approaching Coaches and Selling the Benefits of Yoga
To approach coaches and get them to see the value of yoga, the caller should emphasize the benefits for athletes, such as improved mobility, strength, power, and reduced risk of injury. The focus should be on functional mobility rather than just flexibility and stress the importance of connecting strength to flexibility. Demonstrating how yoga can enhance performance in different sports positions can help coaches understand its value. It may also be helpful to highlight well-known coaches in the field who advocate for incorporating mobility and yoga into training programs.
Showing Tangible Results and Testimonials
To engage coaches and athletes, the caller can offer practical demonstrations and testimonials. Showing athletes' improved performance after incorporating yoga can help coaches and athletes experience the benefits firsthand. Additionally, sharing testimonials from other athletes or coaches who have experienced positive outcomes from integrating yoga can further reinforce the value and credibility of yoga as a training tool.
Specific Mobility Drills for Athletes
To select specific mobility drills for athletes, the caller can explore resources and experts specializing in movements relevant to each sport. certain sports may require different areas of focus, such as ankle or hip mobility for football or shoulder mobility for baseball, basketball, and other sports. Experts like Eric Cressey, Mike Boyle, and Joe DeFranco can provide valuable insights and exercises tailored to specific athletic needs.
Incorporating Functional Training for Long-Term Health and Muscle Building
The podcast episode discusses the benefits of incorporating functional training into a workout routine for long-term health and muscle building. The speaker emphasizes that functional training does not hinder muscle gains and can actually enhance them. While there is a myth that functional training may not yield as much muscle growth as traditional weightlifting, the speaker explains that focusing on mobility, stability, and loaded rotation exercises can actually make a person bigger and stronger in the long run. The podcast also encourages following a structured strength training program that includes unilateral exercises and targets specific muscle groups.
Dealing with QL Injury and Enhancing Deadlifts
The podcast addresses a listener's question about a recurring injury in the right quadratus lumborum (QL) muscle while deadlifting. The speaker suggests following a cycle of unilateral training to strengthen and heal the QL before returning to deadlifts. They recommend trying the Old Time Strength program, as it focuses on lateral trunk stability and addresses rotation movements to develop a strong core. The listener is advised to dedicate a full cycle to unilateral training to allow the QL to catch up before going back to heavy deadlifting. Additionally, the listener is encouraged to join the Mind Pump forum for support and guidance throughout their fitness journey.
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: Discipline and structure, applied properly, gives you MORE freedom. (2:05)
The Carnival King, Sal Di Stefano. (16:12)
The struggle to sell apparel. (21:23)
How certain types of light can affect your ability to perform, learn, and retain information. (25:04)
Adding structure to the placebo effect. (28:23)
Mind Pump Recommends Escaping Twin Flames on Netflix. (30:44)
In many ways, we feel the pain we expect to feel. (32:15)
How many steps does the average hunter-gatherer take daily? (37:19)
Introducing Mind Pump’s Personal Trainer 3-Day Training seminar. (40:11)
Legion has stacks! (41:19)
Strengthening the argument that we are NOT suffering from an obesity epidemic, but rather a lack of muscle. (45:27)
A conversation on porn’s effect on men and social media’s effect on women. (51:24)
Are we conditioning our kids/this generation to be so okay with something always watching them? (1:05:20)
Shout out to Konstantin Kisin. (1:07:27)
#ListenerLive question #1 - Is there a way to drop from 18% body fat to 15% body fat and add size for someone over the age of 50? (1:08:45)
#ListenerLive question #2 - How can I get buy-in on the value of Yoga with the other male PE teachers who are also coaches on campus? (1:20:38)
#ListenerLive question #3 - What advice would you have to get more calories in? (1:35:15)
#ListenerLive question #4 - Is there an optimal amount of sets/reps/frequency I should be doing QL-type rehab movements to ensure I won’t keep tweaking my back when deadlifting? (1:51:31)
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