2191: How to Maximize Gains Over 50, Ways to Overcome Back Pain When Squatting, First-Timer Tips for Competing in a Powerlifting Competition & More (Listener Live Coaching)
The hosts discuss neglected muscle groups, parenting and open communication, UFC drug testing, frustrations with mold, a famous Italian singer, starting a supplement company, insights on ADHD, maximizing strengths and productivity, bulking and tracking progress. They also give advice on enhancing physique through bodybuilding or powerlifting, maximizing gains over 50, and empowering aspects of powerlifting competitions.
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Quick takeaways
Red light therapy may regulate blood sugar and have implications for managing diabetes.
Having a positive and resilient mindset is crucial for success in fitness and other areas of life.
Boxing matches prioritizing drama over competition may lead to a decline in the sport's credibility and fan base.
Mold contamination can spread easily and cause significant stress and health issues.
Taller, thinner individuals can add size and bulk up by following a consistent training and nutrition plan.
Deep dives
Red Light Therapy Reduces Blood Glucose Levels
A recent study found that red light therapy, specifically shining red light on the upper trapezius muscles, resulted in a 28% decrease in blood glucose levels. This means that red light therapy has the potential to regulate blood sugar and may have implications for managing diabetes and preventing insulin resistance.
The Importance of Mindset for Success
One of the greatest predictors of success in any area is mindset. It is important to have a positive and resilient mindset to overcome challenges and achieve goals. By focusing on personal responsibility and avoiding the comparison trap, individuals can empower themselves to achieve success in their fitness, health, and other aspects of life.
The Growth and Future of Boxing
The recent boxing match that prioritized drama over legitimate competition raises questions about the future of the sport. Such events may lead to a decline in pay-per-view purchases as consumers seek real competition. It is important for promoters and organizers to strike a balance between entertainment and genuine sporting contests to maintain the sport's credibility and fan base.
The Impact of Mold Contamination
The discovery of mold contamination in one's home can be extremely stressful and can necessitate the replacement of several items, including mattresses, toys, and clothing. Mold spores can easily spread and contaminate new spaces, leading to further difficulties. It is essential to take appropriate measures to prevent the spread of mold and ensure proper remediation to protect the health and well-being of individuals.
Adding Size as a Taller, Thinner Guy
As a taller, thinner individual, it can be challenging to add size and bulk up. However, with consistent training and a focused approach, it is possible to see progress. Follow a three-day-a-week full body lifting routine, such as Maps Anabolic, and aim for a calorie surplus of 500 to 700 calories above maintenance. Make sure to track your progress in the gym and adjust your nutrition accordingly. Focus on consuming adequate protein and consider adding an extra meal or snack to increase your calorie intake. Remember that it may take time to see significant changes, but stay consistent and patient with your approach.
Genetic Factors and Building Muscle
While genetics can play a role in muscle building potential, as a former collegiate basketball player, you likely already possess good muscle-building genes. Don't let genetic factors limit your efforts. Instead, focus on consistent training and proper nutrition to optimize your muscle growth. Follow a well-rounded strength training program, such as Maps Anabolic, and aim to progressively increase your strength over time. Keep in mind that taller individuals may have longer limbs, which can affect leverage and lifting mechanics, so pay attention to proper form and technique.
Combining Personal Training and Physical Therapy
As a physical therapy student and personal trainer, you have the opportunity to bring a unique perspective to your work. To stand out in the industry, emphasize your knowledge of both correctional exercise and traditional strength training. From a physical therapy standpoint, focus on helping clients with rehabilitation, injury prevention, and corrective exercises. From a personal training perspective, offer clients strength training, muscle building, and overall fitness guidance. Consider using resources like Prime and Prime Pro to bridge the gap between physical therapy and personal training, providing comprehensive support to clients.
Importance of Technique and Coaching for Powerlifting
For individuals who are new to powerlifting and preparing for a competition, focusing on proper technique and considering the option of hiring a coach are crucial. Powerlifting programs like MAPS Performance and MAPS Symmetry can help improve mobility, balance, and overall strength for a well-rounded preparation. Finding a coach who is proficient in the main lifts and can provide guidance on technique is ideal. Utilizing online coaching and seeking support from the powerlifting community can also be beneficial in improving form, gaining confidence, and enhancing the competition experience.
Empowering Women in Powerlifting
Encouraging and supporting women to participate in powerlifting competitions can provide a liberating and empowering experience. Powerlifting offers a supportive community, fostering inclusivity and minimizing body image concerns. Women can excel in powerlifting by focusing on technique, steadily progressing in load, and setting strength-based goals. Engaging in powerlifting competitions can be a highly rewarding journey, with the opportunity to challenge oneself, build strength, and connect with others who share a passion for the sport.
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: The guys with the BIGGEST calves are the ones who don’t even work them out. (2:57)
How parents who are too strict raise sneaky kids. (15:34)
The controversy surrounding USADA’s split with the UFC. (20:21)
Should the consumer stock up on peptides? (23:01)
Making the case for using red-light therapy for office workers. (30:36)
Mold travels. (36:50)
An Italian national treasure. (39:22)
An example of what will kill boxing. (44:00)
The People of Walmart coloring book. (47:31)
Mind Pump Recommends Dune on Netflix. (49:08)
Mind Pump only helps create home runs! (50:39)
Shout out to ADHdoers. (54:10)
#ListenerLive question #1 - How can I maximize gains over 50? (59:56)
#ListenerLive question #2 - What other options are there for me to get the lower body fat physique that I crave? (1:19:35)
#ListenerLive question #3 - Any advice for taller, thinner guys with bulking and lifting in general? (1:35:18)
#ListenerLive question #4 - What programs would you recommend in preparation for an upcoming powerlifting competition? (1:49:11)
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