Last of the First 190

The Last of the First 190 Series

In this series, we explore the common mistakes, helpful tips, equipment & knowledge you need to get started and crush your goals – we explore, in short, the dos & don’ts of lifting.

Ep 1: Build Your Press with Better Programming

In this re-release, Matt & Scott discuss strategies for programing your press–practical tips as well as the underlying principles.

The press typically stalls before the other lifts. Fewer muscles contribute to the press and the smallest deviations from an ideal bar path will cause missing reps. Unlike the other lifts, we also have more choices here in terms of form–strict, hip movement, arm movement, Olympic press, etc. Because the press stalls first, MED changes are used first.

Here are the typical MED changes for the press.

  • Microloading (2.5 or potentially even smaller weight jumps)
  • 3×5 to 5×3
  • Move to 4-day split
  • Intensity day & volume day
  • Change in form: hip throw, Olympic press, bar dip
  • Supplemental lift: for press, especially pin press or press lockouts

The press reacts to programming more like an Olympic lift. The press requires practice, especially if a hip throw or Olympic style is used. Heavy triples, doubles, and singles can help.

Ep 2: Training IRL: How Training Habits Change with Life

Scott & Matt discuss their training and nutrition at a specific point of time. Scott is adjusting to having sold Data Storage, and training and nutrition are in flux. Scott has lost some weight from his highest weight ever, but training is not his top priority.

Matt has been intermittent fasting in the morning, which he has found complementary to his daily schedule at this point in time.

Both Matt & Scott HATE squatting. Matt has bad hips, and Scott has to bend over until his back is darn-near parallel to the ground because of his anthropometry.

This episode really is a discussion for what happens when life prevent training & nutrition from being your focus, you’re not hitting PRs, and you might be having tough workouts regularly–how do you react to maintain the habit.

Ep 3: Strength Training & Joint Health w/Dr. Sullivan

Dr. Jonathan Sullivan joins Matt & Scott to discuss what we know about how strength training benefits the joins and how it affects joint health. You can find Sully’s YouTube channel here and his Greysteel’s website here.

Running actually puts more force on the knee joint than squatting below depth, so the idea that squatting below depth is bad for children (whereas people have no opposition to a child running) does not make sense.

He also discusses the idea of arthritis as a “wear & tear” disease not only being wrong but this concept leading to bad, counterproductive, unhealthy recommendations from much of the medical community.

They also discuss different types of joint replacements.

It is always a good time when Sully joins the podcast!

Ep 4: Improved Recovery for Improved Gains

Scott & Matt discuss recovery and how you can improve your recovery, because though most people don’t give themselves enough stress others may go too far in the other direction and now recover enough, which ultimately holds them back from the gains they desire.

Recovery is the opposite or absence of stress. The top two sources of recovery are rest and food. Let’s discuss these.

A huge area of rest that people often fall short of ideal is sleep. Here are some sleep tips:

  • 8 hours
  • Same wake & bed time every day (including the weekend)
  • No electronics or light (especially blue light ) right before bed
  • Use your CPAP is you have one
  • If you can’t get 8 hours of sleep, try to nap

Food and nutrition depends on your goals and bodyfat, but here are some eneral tips:

  • Prioritize protein: 150g for females & 200g for males every day (and there are outliers)
  • Adequate calories (gaining weight–surplus; losing weight, small deficit)
  • Carbohydrates: enough and–if attempting to lose weight–consume before your workout
  • A glass of whole milk can be a good way to add calories to your meal and get in a surplus if you’re looking to gain weight

In addition to food and sleep, ensure you’re resting long enough between sets (depending on available time, at least 5 minutes for lower body exercises).

Allow yourself to do smaller weight jumps–at least 2.5lb jumps, especially for the upper body.

Lastly, consider your total stress. This might be other exercise or physical activity. This might be life stress (relationships, work, etc.). Your total stress affects your ability to recover from lifting stress, so limit it insofar as you can.

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