2334: Workout Tweaks that Accelerate Butt Growth, How to Train for Mental Toughness, Ways to Prevent Recurring Injuries & More (Listener Live Coaching)
Topics include building muscle for health, risk of contact sports for kids, body fat test accuracy, funny personal anecdotes, misunderstood studies, client acquisition tips, dance lift training, 75 Hard program advice, lagging body parts, injury prevention tips
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Quick takeaways
Starting workouts with glute-focused exercises can help target lagging body parts like the glutes and prioritize their development.
Adjusting workout volume and focusing on proper form can prevent excessive soreness and ensure effective glute engagement.
Reducing total workout volume by a third and avoiding training to failure can help alleviate continuous muscle soreness and enhance recovery practices.
Recognizing patterns of soreness and modifying training intensity and exercise selection can prevent overtraining and improve movement efficiency.
Scaling back workout volume, focusing on mobility, and addressing strength imbalances are essential for optimal progress and injury prevention in individuals facing mobility limitations and pain.
Deep dives
Having a Child After 40 and Longevity
Research suggests that women who give birth after the age of 40 are actually four times more likely to live to 100, contradicting the belief that having a child late in life shortens lifespan. This unexpected longevity trend may be attributed to the fact that women who have children after 40 are generally healthier and more fertile, thus predicting a longer lifespan.
Exercise, Purpose, and Longevity
Maintaining an active lifestyle, especially in older age, can contribute significantly to longevity. Engaging in physical activities, like playing with children or participating in outdoor games, not only fosters physical health but also provides a sense of purpose, motivation, and mental stimulation, all of which can contribute to a longer and healthier life.
Healthy Aging and Mobility
Aging with vitality and maintaining mobility can positively impact longevity. Staying active, focusing on strength, flexibility, and cardiovascular health, along with engaging in exercises geared towards maintaining physical abilities can enhance overall well-being and contribute to a longer, healthier life.
Teaching Valuable Lessons through Stories
Storytelling, especially to children, provides a unique opportunity to teach valuable life lessons and morals in a fun and engaging manner. Writing children's books or creating interactive stories that combine entertainment with meaningful messages can help shape young minds and instill important values, creativity, and imagination.
Adding Glute-Focused Exercises to Programs
To work on lagging body parts like the glutes, consider adding a glute-focused exercise at the beginning of each foundational workout. Reduce volume in other areas to balance it out. You can start with movements like hip thrusts, kickbacks, or any glute-focused exercise. This can be incorporated into any of the MAPS programs by replacing other exercises or reducing volume from other muscle groups to prioritize glute development.
Incorporating Glute Exercises and Recovery
Start workouts with glute-focused exercises like hip thrusts or kickbacks, and adjust workout volume to avoid excessive soreness. Focus on proper form and lower weight to connect with and engage the glutes effectively. Additionally, ensure you're recovering adequately through nutrition and regular progression in intensity and volume.
Managing Soreness and Recovery
Continuous muscle soreness may indicate excessive training. Reduce total workout volume by about a third to see if it improves soreness. Ensure you're not training to failure and maintain proper recovery practices like nutrition and sleep. Make adjustments as needed to find the right balance between intensity, volume, and recovery.
Overtraining and Soreness
Pushing too hard in workouts can lead to excessive soreness, prompting adjustments in training intensity and exercise selection. Recognizing patterns of soreness helps in modifying weights and sets to prevent overtraining. Symmetry in movement helps decrease soreness over time, indicating improved efficiency in physical activities. Quality sleep also influences recovery post-exercise, highlighting the importance of rest for better performance.
Personal Training Journey and Health Challenges
A listener shares his impressive weight loss journey from 505 to 292 pounds. Despite health challenges like a frozen shoulder and tendinitis, he commits to training but faces mobility limitations and pain during exercises like deadlifts and squats. The hosts recommend scaling back workout volume, focusing on mobility, and avoiding overtraining, emphasizing the need for suitable programs and addressing mobility issues alongside strength training for optimal progress and injury prevention.
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