Barbell Shrugged - How to Gain Muscle Without Weights, When and Why to Use Tempo Training, and the Best Nutrition Strategies During Social Distancing w/ Anders Varner, Doug Larson, and Travis Mash - Barbell Shrugged #458

Episode Date: April 13, 2020

In today’s episode the crew discusses:   Gaining muscle at home without weights  Best exercises and strategies for building muscle without heavy weights Increasing strength using tempos How to use tempos for increased mobility and stability Should you be bulking while social distancing  Can you still lose body fat during social distancing Best foods and nutrition strategies during social distancing. And more…   Anders Varner on Instagram   Doug Larson on Instagram   Travis Mash on Instagram   TRAINING PROGRAMS   Host the One Ton Challenge at your gym: http://shruggedstrengthgym.com   One Ton Challenge   One Ton Strong - 8 Weeks to PR your snatch, clean, jerk, squat, deadlift, and bench press   20 REP BACK SQUAT PROGRAM - Giant Legs and a Barrel Core   8 Week Snatch Cycle - 8 Weeks to PR you Snatch   Aerobic Monster - 12 week conditioning, long metcons, and pacing strategy   Please Support Our Sponsors   Paleo Valley  - Save 15% at http://paleovalley.com/shrugged   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   PRx Performance - http://prxperformance.com use code “shrugged” to save 5%   http://kenergize.com/shrugged use Shrugged10 to save 10% Masszymes http://masszymes.com/shrugged use Shrugged to save 20%

Shrugged Family, I am going to give you the timeline of fitness in the social distancing era of humanity. It's been really interesting to watch all of this unravel. By the questions I'm getting online, by the people reaching out on email, answering back to my emails, it's been really interesting to see kind of the wave of how people are putting their lives together in this new structure of social distancing. In week one one it was like the era of at-home workouts how are you going to get your pump and how are you going to stay in shape while you're stuck in your house and that was body weight workouts banded workouts gyms were renting equipment out as they were closing their doors. Everybody spent seven days going super hard in the paint, trying to find a home gym,

trying to find a squat rack, trying to find a barbell, trying to find the right body weight program, whether it was muscle building, whether it was conditioning, but finding the right program. That was when we came out with our body weight bundle because everybody was asking, reaching out, how are we going to work out and keep our fitness? Week two settled down because everybody had their equipment. And then it kind of started to figure out like, how are we going to keep this thing going for a long time? The longevity piece came up. So a lot of people reaching out about how to keep workouts fun, things that they could do outside the gym. They asked about me running my sub 630 mile because that's kind of a different thing that you can be doing right now.

Week three was nutrition. Nutrition. Unreal. Nutrition is the hottest topic right now because people are struggling to adjust. They just spent the last two weeks solely focused on getting equipment, scrambling to find the right programs, that food kind of went by the wayside. And now people that had this very structured, built-in system for eating well throughout their day at their office, going to the gym, going home, having all their meals planned out, maybe even doing some good meal prep on Sunday nights. All of that has been obliterated because schedules are different. Systems are different. You don't have access to the same people around you. Just stuck.

The pantry is there all day. And what we're seeing is people are starting to put on a little bit of bad weight. The workouts aren't as intense as they were three weeks ago. The food is readily available in front of your face all day long. So we're putting together the nutrition bundle. And what that is, is it's three courses plus templates, plus meal plans, plus meal prep, shopping lists, everything that we have ever created at Barbell Shrugged

into one bundle, plus a brand new EMOM Aesthetics program, which is basically 20-minute workouts, every minute on the minute, and you're going to roll through those, and they're all aesthetics based. So the rep range is going to be a little bit different. We typically are putting out like big barbell stuff, but we're mixing it up because we don't have a lot of barbells around anymore. So you're going to get shredded nutrition, which is the fat, your guide to fat loss. If that is your goal. Um, nutrition for weightlifters is another course, um, in which you're going to learn how to eat to be strong. So if you have some access to a gym, get on that. And then Faction Foods, which is kind of the systems and organization of understanding meal prep. So in a weird time like this, your ability to actually structure quality meals is a difficult one.

Your schedule's probably changed. I'm up about two hours earlier. I work a lot later now because we don't have – it's just my wife, the baby and I. So we're on the baby's schedule more than we are on our own, which we used to be, have daycare and people coming in to help. And then on top of that, EMOM Aesthetics program for fat loss, training program for fat loss, getting shredded and the 20rep back squat program. So five programs. When you add all that up, we totaled it was $385. But we're going to cut you guys 75% off just because everybody in this time needs to have access to quality nutrition info.

So $97. I'm going to have all the websites up next week. It's a five-day sale to save $75. You're basically buying one nutrition course. You're going to get four additional programs for free. I'm super stoked to get this out because everything's lighting up. Everything is nutrition in week three, and we've got tons of resources to get to you guys. We're going to cut you guys a huge discount to launch this new product.

Talking today about getting super jacked and doing it without weights. Travis Mash, Doug Larson, myself. Let's get after the show. Welcome to Barbell Shrugged. I'm Anders Varner, Doug Larson, Travis Mash. Dude's smashing C4 to start the morning off. Every morning? Dude, that's a wild way to start your day. You're out of monsters and so you switch over to C4? Is C4 always start the morning off. Every morning? Dude, that's a wild way to start your day.

You're out of monsters and so you switch over to C4? Is C4 always a thing? I just like C4. I mean, really, what's the difference in that and coffee? At least that's what I tell myself. Well, C4. Well, coffee at one point was on

a bean that was on a tree that was picked by a human even if it was like not fair trade labor but it was at least where do they make C4 that could be question number one for this episode where does C4 come from

I don't know I don't want to know probably I just want to think it's pure caffeine and beta alanine that's what I think of myself that's like probably 90% of it do you think it's pure caffeine and beta alanine. That's what I think of myself. That's like probably 90% of it. Do you think it's weird that I like the tingles? I like that so much.

Do you? Yeah. Like it feels like ants are in my skin. I love it. That's an interesting – I actually hate that feeling. Oh, it's my favorite. That's why coffee is so great because you don't get it. dude do you have any good pre-workout stories well i used to like the jacked 3d i don't know if you guys straight up meth is this is one step below cocaine because if you took enough, it was... It was cocaine.

Yeah. Yeah. At one point, we ordered 50 grams of pure DMAA and just had it like we had a little tiny 50 milligram scooper. It was basically nothing. Oh, yeah. It was plenty just to add to any other workout drink. So that stuff's banned at this point but uh if you you can't buy jack 3d with with uh what a dimethylamine

in it but you can order it from china like many things and just add it to your own drinks if you don't care about the regulations and you're not competing in anything and all that. What is DMAA? Is that what it is? Yeah. Is it illegal? Like, let's say you get caught with it. I don't know if it's actually illegal or if it's just a banned sports substance. I want to say it's just a banned sports substance.

I don't think the laws changed for you know like for actually going to jail if you get caught with it but the laws some regulation or law changed where it's no longer on the list of acceptable things to use if you're competing in the Olympics or whatever else

I know yeah yeah I'm not competing I'm not supposed to. Well, I should be quiet. Well, when we first started using that stuff, everyone that I know that took it PR'd the first time they ever took it. Like, you never try this stuff? Oh, go do it. Wait, hold on.

What is it? Where did I find this? Yeah, where do I find this product? Well, it was the active ingredient in Jack 3D and Oxylute Pro, which was kind of like their fat loss version that USP Labs used to make. My advisor in graduate school did a lot of the research on those products, so we actually had a lot of it back then. We had big cardboard boxes full of samples and um and so my

my gym my gym that were a part of the university of memphis like they everyone had tried that stuff because it was just everywhere we had just a button an abundance and then when then when it went on the banned substance list because we knew knew that was going to happen before it was happening. And so one of the guys on my team, he called Europa the big wholesale supplement supplier, one of the biggest. They're here in North Carolina. If you ever look at a Europa catalog, they have everything, just tens of thousands of products. And probably in a big warehouse somewhere, like massive inventory and all that. So one of the guys on my team called him up and just said, hey, how much do you have left?

And the guy said, I got however much, but a lot. And so he goes, I'll take all of it and just bought all of it. I actually still have some. That was probably eight years ago. Wow. We ordered a big bag of it too before it went totally

illegal. We would do the little small scooper too. We called it Chunk. He'd be like, yeah, yeah. Can I get some Chunk in mine? He said, we get C4, put some Chunk. We called it Chunk. He'd be like, yeah, yeah, can I get some Chunk in mine? He said, we get C4, put some Chunk in there. Some Chunk. Awesome. DR City, baby.

Yeah, Chunk. What was the BSN one? That was the only one that I really got into. They had, like, the stack. I used to take it in the morning because I was training in the morning. And it was like a, I would set an alarm, and I to take it in the morning because I was training in the morning. I would set an alarm and I would take it. Man, I can't believe I forgot the name of the BSN, the little red bottle of it. I don't remember. Whatever it was, it was terrifying. It would

just crawl through your skin, the beta alanine. We didn't even know what beta alanine was. We were just hitting the grape all the time. Hitting the grape. But you would take it. We were training at like 6, so you'd wake up at like 5.30, and you'd take a shot, and then you'd go back to sleep. And by the time, like 5.45 rolled around, you were really going to shit your pants. It was like a race to the bathroom of all the roommates

all hyped up on this. Man, I'm dying on what the name of it was. It was like instantly I'm googling right now. This is the only benefit to doing these on. NL Expl only benefit to doing these on. Ah!

And I'll explode. That was my jam. And I'll explode. Oh, yeah. But you would like run. All four of us that train together in the house, it would be like a mad dash to the bathroom because at 545, everybody took their hit at 530,

laid their head back down, and then you just hear all the doors open at the same time because we'd all just be like jazzed out of our minds, ready to go to the gym, but we had to all go to the bathroom at the same time. It was like a party in the house at 5.45. When I did my little stint at Grid and I was taking the pre-workouts like I normally did,

I found out it was a terrible idea. It was just like the NO for me, because I'm not used to you, the nitrous oxide would just lock me up. I would start doing those. I told you about doing the 245. The goal was 20 unbroken shoulder overhead. And I was doing it. The grit should have made it, by the way.

Oh, yeah. It was sick. And I held my breath, though. And I got to 11, and I was just like, I honestly was just, like, locked. Yeah. I dropped the bar, and my coach was like, he's like, all right, count to three and pick it back up.

I'm like, I got no chance today. I'm picking shit back up. But then I learned. What team were you on? You know, Carolina had a team and then it went bank or something happened it went belly up before i even made it on the floor yeah suck because i worked so hard you know like dude muscle ups and all that wait you were doing muscle ups yeah yeah i had a really damn yeah um dude the grid should have made it. That was like a legit – it just – it was such a freak show.

I know, man. I know. I wanted to go head-to-head against Klokoff. You know, like, oh, well. Should have could have. Yeah, that was the problem is that there was no – it was too – it was like too crazy. Yeah.

It was – I mean, there was a lot of things that probably could have been done better, like Madison Square Garden on opening night. But they – Yeah. I mean, there was a lot of things that probably could have been done better, like Madison Square Garden on opening night. But they – Yeah. Dude, that sport, the fact that all of that, like, as a strength athlete, you just want to see the freaks. Yeah. Yeah.

And, like, they came up with some wild shit to compete in. Yeah, they did. It was perfect. It was perfect for me. But then, yeah, it just didn't work out for Carolina. They had the best facility, too, to train in, and then it was just left empty, so people bought it. It was sad, but oh well.

Wait, did they buy a full facility? Yeah. It was sick, man. Holy shit. I mean, they had a legit grid. It was all done up by Alico. It was sick. It still exists in Florida.

It's called the Florida Grid League or something like that. They're still recruiting people. It's actually funny. A lot of the people that have done – it's like the one-ton challenge hasn't become the testing grounds for it, but a lot of the one-time challenge and doing it for time and the people that are doing it in like 30 seconds, like 2,300 pounds, many of those people are in the grid league in Florida or they're like getting recruited

because they post some gnarly video and it's like, wait a second, where did all these people come from? Taylor Stallings down there, savage. She did like 1,700 pounds in 30 seconds or something like that, which is just insane for a female. Sarah, as soon as she's done with the fire department, she wants to beat that Taylor Stallings.

That's her goal, to crush that. Yeah. She's a goal, to crush that. Yeah. She's a beast. Right on. We're going to talk. Open the forum slash my Instagram and Facebook in our members-only group. Let's talk about gaining muscle when you have no weights. So the question being, how do you gain muscle with no weights?

If your goal is to not change your goal, we're trapped in our house here. How do we still get into a muscle building phase or continue a muscle building phase when you have limited to no equipment in your garage or in your house? I think when I think about this question, the people that instantly pop into my brain is anyone that lives in a large downtown metropolitan city. I'm pretty lucky out here that I have a yard. I've got some trees. I've got places that I can run around. And if you're in New York City right now, social distancing means a very different thing than if you're in Apex, North Carolina or Louisville or Memphis. And you've got a yard and you've got things you can move around a little bit. You've got some weights because you actually have like a two-car garage.

Like my setup is very different. Just not, even if I didn't have, like, a fully decked out garage gym, my setup would still be very different because I could go outside and move around. Hang on trees is, like, the thing that instantly pops into my brain. city if you live in la and you're in a high rise that's a thousand square foot like what is the answer to continuing to build muscle with nothing i mean you have no ability outside of maybe some plates and a kettlebell that you've stuck into your living room um but how do you how do you continue to build muscle mass without with with little to no resources we gotta look at the three components to hypertrophy which is you know metabolic stress which in layman's terms is the pump we all love it's mechanical loading which is going to be the tough one right now because that just simply means we got to add weight over time and then there's

the muscle damage which is like is like when you get sore. A lot of eccentrics, heavy eccentrics like RDLs are awesome for that part. So the one that you can obviously do, the one component is metabolic stress. Like tons of push-ups. Going as far as muscle damage, you you got to think about too like in your house what could you use you know for a load like uh a stool chair you know you know for shoulders it's easy just get a can of food you know like uh canned food you could use for mechanical loading you're talking about like lateral raises with straight arms. Yeah. People are thinking like that's like one pound.

What are you talking about? Yeah, like lateral raises. No. Well, if you do lateral raises or front raise, you know, or, you know, lateral to the front, whatever, anterior lateral raises, then it doesn't take a lot away, especially if you add the tempo component. So you slow it down, split on the way down. Even if you go slow on the way up slow on the way down that would you know it won't take it doesn't take much weight at all

to really right the burn that you're going to feel from the metabolic stress right like some muscle groups are going to be harder than others like you're talking about shoulders we're probably probably some of the easier ones but like hamstrings glutes like it's gonna be hard to put on muscle without any real resistance for that the pattern of hinging you could do some some squatting type things you can do pistols and shrimp squats like these harder variations of squatting um and you probably get some good quad development out of that you're probably not gonna get a whole lot of hamstring or really glute hypertrophy out of that if you have a pull-up bar obviously that's that's your your money because you can still do a lot of stuff on a pull-up bar that's that's relatively high resistance

if you have a oh sorry i i didn't know where i was going there for a second uh for the handstand push-ups i think i think that's like one of the best options you have as far as high-load vertical pressing. If you can do handstand push-ups, then I think upper body-wise, your shoulders and your triceps should get a lot of good work. Obviously, any regular push-ups or variations, one-arm push-ups, even if you can only do one, just do one every minute on the minute for 20 minutes.

And that's great loading. If you're able to do one or two and you can just rock one out kind of throughout the day, that might be enough stimulus to cause some actual growth. For a lot of people, they get attached to rep ranges where they're like, I like five and below for these exercises and I do tens on these exercises. And they don't really switch it up that much that they might not do bicep curls for five sets of five. And they might not do back squats for sets of 30. And if you switch it up and you do these other rep ranges every once in a while, you can get some good stimulus out of it that actually spurs muscle growth.

Right. Yeah, I mean, I think that's a great point because, you know, we get stuck in those rep ranges. So then the law of accommodation kicks in. So your body adapts. So all of a sudden you throw a brand new rep range and then it's like, what is this? This brand new stimulus I have to adapt to.

So that's exactly i've seen research that shows the hamstrings here's a oh sorry go ahead with the hamstrings now i was gonna say for hamstrings um here's a very cool variation if you have a hardwood floor or like a smooth floor like hardwood vinyl like we have hardwood is if you get two like towels or rags and put them on the floor, it's just like doing the carpet slider leg curls. Hamstring curls, yeah. Yeah, so my wife and I did those.

That'll wreck your butt, your hamstrings. You would even say your back will be, because it has to stabilize, as long as you do it correctly. If you do a leg curl like that and you just let your butt sag, then that's not going to do it much but as long as when your legs are curling that your hips remain in extension you'll for sure get your glutes your your um your hamstrings yeah yeah if you google and then you can add load like i'll say just google valve slide hamstring curls or slide board hamstring curls, and you can see what it looks like.

Right. Yeah, it's awesome. My initial thoughts were kind of the idea of just working from core to extremity. When you get into your glutes and hamstrings, it's going to be very tough, like we're talking about, to actually be able to load in those positions. Doing an air squat is going to be really tough, but how many times do people sit there and knock out 100 hollow rocks or doing Russian twists with a one-gallon water bottle? Awesome.

Like starting there, yeah, you may not be putting on like a ton of size and mass into these large muscle groups, but that stuff's going to transfer over a ton. boot camp um messing with the rep ranges and having like a massive uh tempo like how could you do one push-up that's 40 seconds long where it's like super slow massive muscle recruitment or muscle fiber recruitment on the way down and it's kind of like the post-activation thing that we're talking about of like overloading and then once all of that is put together you rest 10 20 seconds and you go max to failure push-ups awesome so i got i got all my boot campers hooked up on some some pap um but yeah we were doing three uh three push-ups as slow as you possibly could, followed by 15 seconds of rest,

and then into a max set of push-ups right after that. So doing that for squats, you don't really want to be sitting there and probably doing a three-minute-long air squat. But if you do a wall sit with something heavy and the very next piece is instantly into like a max set of air squats in one minute, you're going to be able to recruit tons of muscle fibers, get really strong, focusing on a specific muscle group, and then going into max reps which is going to work on the pump so you are getting some sort of like mechanical tension some some sort of uh forcing the muscle fibers to recruit um and and focus on being strong and then you're going right into getting a massive pump i like what doug said about the unilateral squats too so you could do like a million variations that you could do like a million variances

that you could do the pistol squat if you're if you're strong enough which i have my son rock i can't wait to show you some cool videos he's doing pistol squats like a boss but you can do pistol squats kids step ups you can do lunges and it's easy to load a lunge because it doesn't take that much like you said like the gallon jugs yeah doing lunges. And then you add tempo to lunges or to unilateral squats or to step-ups. Especially most people cheat the step-up. If you truly do a step-up correctly, it's hard. If you do it without pushing off with the bottom foot, with zero plantar flexion.

You literally keep your foot dorsiflexed in the bottom. A step- up is awesome. So you could crush quads and even some glutes with doing the unilateral stuff. And then doing unilateral RDLs. It doesn't take a big load to make that hard either. You know, so then that's your hamstrings, along with the slides we talked about. Push-ups, get your pecs. The handstand push-ups get your pecs the the um handstand push-ups is gonna get the shoulders triceps you know the rows you would need if you

have a pull-up bar um you know definitely could get your back and then that's pretty much the whole body i think yeah pretty much anyone has a backpack that they could fill with books you know for like like in the in-an-raps or time workout, like I put backpack rows because anyone can do that. I can fill a backpack with books. They can stand on their couch if they need to for more range of motion and just do bent-over one-arm rows. And you can vary the weight pretty easy with that method.

If you have dumbbells, of course, use them. They're great. But there's ways that you can make little modifications like that to have resistance, kind of like you were talking about travis with the you know canned soup for lateral raises yeah right i actually had a conversation with uh my old business partner brian because he was talking about um doing rdls with lightweight um and just how do you how can we make them harder and we were talking about about how if you have 250-pound dumbbells and you go to do a single leg deadlift

and you drop those weights directly in line with your heel, it's not that you're getting weak by any means. It's a great thing to load while you're doing it in a gym and you can go up to 120-pound dumbbells or whatever. But if you're in your house and you've got nothing but lightweight, your ability to kind of move those weights away from your body so that the mechanical advantage isn't with your body. And now the weights are super far out in front of you. You're getting a massive stretch in your hamstring. There's a lot of ways to just not optimally lift weights where you're forcing your body to have to make up the difference. If we only do it in these perfect planes and the perfect form that

you see on the internet, it's probably going to be very tough because that's what your body's in, like the most optimal position to lift the highest amounts of weights which is typically what we want to do but in a situation where you have very little equipment and you're not risking injury because the load is so high it presents the opportunity to lift weights sub-optimally so you can get the optimal benefit out of it kind of like doing archer push-ups remember the bad bad type of style where you have one arm out to the side that's kind of taking

like 20% of the load then the other hand's getting like all 80%. Yeah. Kind of like B-stand squats and kickstand deadlifts. Have you ever done

good mornings with your hands like hold literally five, like two or three pounds in your hand out like this and do like

straight good mornings? I don I know. That's a great idea. Put your feet wide, your hands wide, guaranteed. You will be the most sore you will ever been in your life. Like I forgot that exercise until this very moment.

Yeah. It doesn't take, but like three, like if you get a can of soup, I promise. And you truly hold it here. Like, don't let your hands,

as you go over, don't let your hands as you go over don't let your hands drift down obviously that makes us you you were right and there's yeah like if you make it easy as far as the center of mass then it's easy yeah but if i truly keep my hands out and keep my scapula retracted guaranteed you'll be the most sore of your life in your hamstrings yeah and if anybody's never done any training like that, I mean, it's not like we're walking around doing this training in the gym on a normal basis, but when you get stuck in situations like this where there just isn't a lot of stuff around, I mean, I'll go and I've been at my in-laws' house, and they've got like a rock wall,

and I'll just go pick a rock up and that's the only weight i have because the gym's 25 minutes away but um hollow rock is like an awesome way to describe this because i think everybody's probably done it if you've done hollow rocks the when anytime somebody can't do it or you're working with a beginner the goal is you start with their knees tucked teach them how to kind of shift their weight back and forth and tighten their abs up, roll on your low back, squeeze your glutes so you kind of go back and forth. But as you extend those levers out or in an L-sit, as you extend your legs out, it becomes significantly harder.

So the goal is to kind of take that principle of as you extend the levers out and as you put more tension on the center, it's going to create a much larger demand on that muscle group that you're doing. So anytime you hold the weights out and you're at this massive mechanical disadvantage, you don't really need a ton of weight to make things incredibly hard and force your core, your glutes, all of that to fire to make things work yeah you know for something that i that i do when i'm on on vacation which is kind of how i feel right now um in some ways um where i don't i you know if i'm

staying in an airbnb and you know if i'm if i'm somewhere where i just i don't have time i don't want to go to the gym, I want to wake up, work out, get dressed, and then go about my day doing whatever we're doing that day. I'll do shrimp squats. Shrimp squats are a tough movement for a lot of people. Kind of like pistols are a tough movement for a lot of people. You need really good mobility. The better squatting leverage you have, short femurs, long torso, that type of thing makes pistols and shrimp squats much easier. For those of you that don't know what a shrimp squat is, it's basically a pistol, but instead of having the leg that's up out in front of you, you just bend your knee kind of like you're doing a lunge where your leg is behind you, but you don't put your foot on the

ground. You just tap your knee to the ground behind you and come back up. And that takes a lot of strength and, like I said before, really really good mobility but you can make it easier just like making pistols easier by holding a plate out in front of you so that that loads it and it also it also makes it easier to to balance it changes your leverage just a little bit we don't need quite as much ankle range of motion etc but if you don't have something to hold you know you could hold a chair out in front of me or whatever it is you don't need a lot of weight. But what you can do is walk over to like a heavy table or something that's like waist height that's not going to move. You would reach under the table and press the table up, kind of like you're trying to pick up the table.

But ideally, it's too heavy to move, whatever it is. You could use a railing that's actually fixed in place. You push up on it as your counterbalance, but you can push up on it as hard as you want, which means you can manually add as much resistance as you want. And you have stability now, so you're not going to fall over. If you're trying to get maximum muscle damage on a prime mover, like a big muscle group, like your quads, or in this case, quads, glutes, a little bit, hamstrings, probably not so much, maybe a little bit hamstrings probably not so much maybe a little bit abductor but to get maximum tension and go to maximum fatigue with big muscle

groups ideally having a little more stability actually helps out with that if it's unstable then you tend to you tend to stop the movement before your prime movers are fully taxed but you add a little bit of stability this, this is where machines come in as being something that bodybuilders can really benefit from, where they do free weights first with less stability, and then they do machines afterward to make sure that their prime movers actually made it to full fatigue. So if you're cooped up and you want to add resistance to a leg movement and that's a little bit of stability at the same time,

shrimp squats where you're pushing up on something out in front of you works really, really well. Friends, we're going to take a quick break. Two things we need to talk about. Our sponsors over at Paleo Valley, knowing we were going into social distancing, grocery stores were going to be packed, snack food's going to be limited, we had to talk to our friends over at Paleo Valley they've been critical in me staying on track being healthy they they have these grass-fed beef sticks that I just need in my life super high quality everything is grass-fed hormone free all the good stuff on top of that they, they taste delicious. The jalapeno,

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You're going to keep all the vitamins and minerals because you're never thinking about the micronutrients that you need in your life. Green, red, gold, Organifi.com forward slash shrugged. Back to the show. That's awesome. Instantly, as soon as you started breaking down those shrimp squats, thinking how if you were to somehow wrap a towel around the knee that's going behind you as well and it hits the ground you slide that back and now you've got a hamstring curl built into that as well it's just going to add even more complexity and more intensity and now you're getting into some really big i bet that's hard as shit i've never done that in my life where you just shrimp squat slide your knee back now you're getting into some really big, I bet that's hard as shit. I've never done that in my life where you just shrimp squat, slide your knee back.

Now you've got a hamstring curl and you've got to get out of the bottom of a dead stop basic shrimp squat. That's gnarly. Go do that. I bet if you did that for 25 reps and 5x5, you'd be jacked up the next day. Oh, yeah. In a good way, though. Yeah. It would be awesome.

Maybe we're going to do it uh next question pluses and minus the tempo training uh if the goal is max strength so this one actually got me a little bit fired up too um because i love tempo training but i also know that if the goal is max strength we have to be spending a lot of time in uh moving as fast as possible for everyone listening that doesn't know the distinction here like there's a big difference between training for max strength and training for more muscle mass they're they're definitely there's definitely a lot of crossover there um what up dude saying hi to match his little boy oh bro he popped in there i was looking at notes over? Saying hi to Match's little boy. Oh, bro.

He popped in there. I was looking at notes over here. Say hi to everybody. Say hi. Hi. Say I'm Bear Bradley. I'm Bear Bradley. Savage.

Savage. So training for strength and training for hypertrophy, there's a lot of crossover there. The things you do for strength, they're going to put on muscle mass. Things you do for muscle mass are likely going to put on strength in many, many cases. Right now, if you're stuck at home and you don't have a lot of high resistance stuff, it's going to be tough to get a lot stronger. If you're a power lifter and you already are pretty advanced and you don't have the ability to lift many hundreds of pounds, especially as far as spinal loading goes, your true one rep maxes are probably going to go down. But high rep stuff, if you look at the studies,

high rep stuff, as far as gaining muscle mass, is comparable. If you take two groups, one does 5x5 and one does 3 sets of 15 or whatever it is, and they both go to failure, they kind of match volume. Hi, Magnolia. Matt's got a little girl hanging out with him.

Wave. Matt's got the whole clan showing up. Sorry, what is she? She's like two years old now? Get it, Doug. No, she's the one. She's the only one. Yeah.

The studies on muscle mass and rep ranges, you can get comparable increases in muscle mass with different rep ranges. However, if you take the 5x5 group versus the 3 sets of 15 group or whatever it is, even if their muscle mass changes kind of the same, the 5x5 group gets radically stronger compared

to the 15. So I think if strength and muscle mass are currently your goal, I think you should prioritize muscle and not worry quite as much about strength. If you're a competitor and you're measured on strength, that's a little different. But for most people that are listening to the show that don't have any competitions coming up anytime soon and they want to keep their fitness and their physique, then I think you can prioritize muscle mass and higher rep ranges and not really worry quite as much about strength. Then come out of this whole thing months later, probably actually feeling really, really good.

If you do a lot of hypertrophy and high rep stuff and then you roll back into low rep strength stuff, every time I've ever done that, my joints feel better and I show up for my strength stuff feeling really good. Ed Cohen is arguably the best powerlifter of all time. He was probably the wisest thing he ever did was he would take an off season and he would do nothing but high reps. He would not go heavy. He would not do low bar. He would do high bar.

He would do front squats. He would do all the high rep bodybuilding and then come back with more muscle mass and then go into his his typical linear periodization and you know break the world break tons of world records for several several years so i think this might be a very good thing for powerlifters i wish i'd taken that approach you know i was all about trying to get there as fast as possible to break his world record. But that's the reason why I didn't stay there that long. Because I got there in about three years. But then it was hard to stay there.

But if I had taken moments like this to really back down, get my joints up right, do high reps, I think I could have lasted a lot longer. And probably at the end of the day gotten a lot stronger than I did. For a lot of serious competitors, I think it's wise a couple times – or not a couple times, but at least once a year to take off, like completely off or ideal, well, maybe this is the perfect time to take that break and let your joints heal and all that. Hey, bud. Yeah, I think that, like, kind of getting back to where this came from, talking about the tempos, like I think that just adding in a way, just adding tempos to your training as a ton of volume, just because you're underneath the bar a lot longer. If you're in a three, five, if you're doing pause reps, stuff like that, it's a phenomenal time to to do all that i think it gets back into the the first question that we were talking about of like just time under tension and having to recruit more

muscle fibers and forcing your body to make that brain body connection of like what muscles are you using how are your movement patterns are you are you really using the the muscle groups that you need to be doing? All that stuff is fantastic for training with lighter weights, maybe not having the right amount of equipment right now. And then once you get back into like a massive strength phase, getting back into 5x5 or the threes, the singles, doubles, whatever your actual goal is if it's 1RMs. I actually do know this person, and they are pretty serious Spartan racers. So their goal is, say it's to run a 5K, 10K, half marathon, faster, kind of like more obstacle course racing. so in his scenario top end 1rm strength may be something that he trains

just because it is it's good to be stronger and have kind of that the strong joints strong tissues and to be able to do that but as a sport specific tempos are probably a much better thing for him to be doing just because it's going to relate more to the sport. If he's under the bar a little bit longer, kind of medium heavy weights and higher rep ranges that are actually going to transfer over. So maybe even in a training phase, if he's got a race that's three weeks out or something like that a 10 rm is going to be more important to total race performance than like a like a 1rm so the 1rm could be the training early and then kind of extend that time domain out as you get closer to the race yeah i like you know for here's for even weightlifters who are super elastic and you're really bouncy, you'll see people, like,

doing a double bounce with a front squat. Those are very elastic people. Now would be a great time to do some very slow eccentrics. And especially, I'll see a lot of weightlifters, I'll program, like, a five-second eccentric on a squat. And they'll go slow at the top but right when they're like two inches above parallel cheaters yeah like i would rather they go faster at first and really slow that last portion down so now in not only would would they get stronger

because i guaranteed that elastic person if they add in some eccentrics would see their squat go up but they would also uh prevent injuries too because they're too mobile to the point where they're at risk of injury. So adding that eccentric quality and learning to be able to control the movement is going to put them at a better chance to train longer without getting hurt. Yeah, you actually see all of every every there isn't a single movement when you train long eccentrics um that the the people don't get to the very tough point at the bottom or like if it's a pull-up you see them go like super slow everyone controls it then they get past their bicep into that like bottom lat position it's

like and they always just fall to the bottom you're like wait that's that's the part if you're trying to get a pull-up the most important part is being able to engage your lats and actually do the pull so in the bottom squat you see that all the time right you see the person at the bottom and then they're like use all the momentum you like you just you you use the eccentric piece and you use the tempo and the part that you didn't need to be working on we programmed it so you can program that stuff too where they have to sit at the bottom and then that's when you start seeing that like double bounce like because that's they're just so trained to not be strong but be elastic at the bottom well then what you could do is to like program an isometric pause and so they slow on the way down come up two inches then pause and then

then you get because you know with you both know you know if you do an isometric contraction nothing is better for creating stability in a joint but more than isometrics and even quite a few degrees above and below that joint angle. Dude, I actually thought about this when Doug was talking in our first question, but is isometrics a great way to build muscle with minimal to no equipment, basically? If you're in your house, I know Steve Maxwell, I've heard him talk before about like just pushing on walls as hard as you can or doing deadlifts with fixed objects. Like that's a phenomenal way to create a ton of muscle tension and clearly you can pull from any angle. It's very, very safe to do it.

And if you're talking about tempos, like like that's a you're basically stuck at the bottom of squat forever if you can load it and you can't move it exactly especially like now would be a good time to sit down and be honest with yourself and be like where am i the weakest in whatever movement that i love let's say if i'm a power lifter if i'm weakest out of the bottom of a squat or if i'm a crossfitter and i'm weak at a specific joint angle at a handstand push-up, whatever it is, is find that point, and now's a great time to do isometric contractions around that weakness. At the weakness, a little bit above the weakness, a little bit below the weakness, and you could potentially destroy that weakness during this time that we're all in lockdown.

Yeah. And the number of people i see out there trying to deadlift their couch on instagram right now stop stop or don't keep going do rdls with the couch um yeah i think yeah right the uh the main function though if you're in a gym i mean anytime we we program any tempo stuff in there um yeah i mean one of the biggest benefits that i see is just increasing stability um throughout a movement because you have to slow it down so much so anytime you watch i mean if you're a coach that has any amount of time watching movement you start to like really recognize where people's weak

points are. Because what happens when they get to that weak point is instead of sitting there and dealing with it, they just drop right through it to get to the next strong point. And that's your brain literally just telling your body, you suck right here. Let's get past this to get to the point where you're really strong. So like if you see somebody sucking that sucks coming out of the hole in a front squat, what's the first thing that always happens? It's like knees will cave in, that's the weak point. Or their chest falls forward because they don't have the hips to be able to, or the core to be

able to keep their chest upright. Like those are the pieces that you can analyze and that is going to help build your maximal strength with tempo work to be able to slow down back the weight down a little bit and then as you get stronger you'll build a bigger core you'll be able to keep your chest upright um that is how those tempos are going to build into increasing maximal strength i don't think i think that you should probably spend an overwhelming majority of your training doing things like that versus just going and being a meathead and trying to max out and every there's like a 1rm attempt or a 2rm attempt i know this probably goes against kind of like max effort method but like you don't necessarily if your goal if you have the time and you have the ability to like extend your training periods out, like to spend a good chunk of time doing tempo work and fixing your weak points instead of just trying to set a new 1RM, 2RM, 5RM, whatever it is, where your form never actually gets better.

You just get stronger and janky movement. Yeah, if you don't have perfect movement patterns, doing like a squat every day might not be the best thing for you because you just might get really a lot better at crappy technique. Yeah, and over time, that's the thing that leads to injury more than anything is getting really strong with crappy movement. You're totally right. It's the number one thing.

There's never been a time where I haven't – where I've gotten some sort of janky, injury, nagging thing where I don't look back and I go, oh, well, it's because I just kept going hard in the paint, knowing that I was moving like crap, but I just thought I could fight through it because I was a meathead. Yeah. Yesterday I did a Q&A with a ton of coaches. It's really cool. I brought Mark Watts. I don't know if you guys know him, but it was like a lot. Steve Brown, who's like a 30-year veteran in the strength conditioning world.

There was like 15 of us all talking and we were talking about the quality of movement versus like you know just going heavy like there was a time where I had two offensive linemen both of them were like five-star recruits incredible athletes one went to NC State one went to Duke the guy who went to NC State was a killer like he was so strong. Louis Simmons would have loved him. The other one was strong, not as strong as him, but he moved like a ballerina. His squats were totally vertical, super deep. The one who went to Duke, who had better movement,

ended up doing much better in college than the guy who was super, super strong. Dude, I noticed that raising Adelaide more than anything. I can see. I've coached plenty of 20 to 40-year-olds, and you wonder where all of those janky movement patterns start to come in. Then you look at a toddler, and you talk about bears bears doing pistols and it's perfect and it looks great like somewhere along the way all of the wires got screwy yeah

so how do you ensure that the wires don't get jacked up because it's all in there every kid when you tell them to sit down and stand up, every single one of them does it perfect. So somewhere along the way, the wire that runs from your brain down to the bottom of your foot shorted. And now to get around that short, it's got to do something funky. And how do you prevent that or how do you go back and rewire the neurological pathway to actually move well because if you don't fix the neurological pathway and you continually do the janky thing you're going to get hurt really badly well a lot of times the kids grow up and they see their parents moving and so they start to mirror yeah they start to mirror the their parents movement so the parents have really good movement then then the odds are they'll continue the good patterns.

And if they don't, then they'll start to mimic their parents. And then, yeah, the wires, as you say, get crossed. I actually think about that. I spend so much time barefoot and, like, talking about children and sports training. Look at that. Great book. Drabic. Yeah. I think about that all sports training. Look at that. Great book. Drabic.

Yeah. I think about that all the time. I actually try to swing baseball bats, golf clubs, hockey sticks, like teaching just through her watching me. Anytime I talk about this, trust me, I'm about as average of a parent as you can possibly get i just think about movement more than most i would assume but like i try to swing

objects all the time just so she's watching like force getting transferred through the ground through your body into your hands into an object right like i just constantly am like i even say i'm like all of this is happening she has no idea what the hell i'm talking about but i'm constantly swinging bats swinging golf clubs just because i want her to see what it looks like when you push the ground away through your hips and rotate at the same time and that movement is the answer to virtually everything that is athletic that's powerful yes that's a punch that's a swing that's everything that's awesome yeah how do you transfer force into an object and it's all like if if you have an unathletic or a parent that doesn't that throws weird that kid's gonna throw with their elbow and it's funky so if they know how to throw

if they just see you throwing well yeah if they just see you doing that stuff but that's when i start to like that was one of the things that i loved about like when i got a tried to when i was like moving away from the crossfit thing and coaching people to get as strong as possible every single day because we were trying to compete like you sit back and you observe all of these people that you've coached over the years ago like why did that person have success and this other person didn't and that's one of the biggest things that you know we're talking about tempo training but like it's one of the biggest things it's like at some point those wires crossed and the brain was not able to talk to the feet and they weren't able to really create this like pattern that that lends itself to success over and over and over again you'll think focusing

on speed is actually something that people could could do If they don't want to change their goals too much, speed is an important component for being strong. Speed, power, strength, on that continuum of putting forth maximum effort into an object, if the object is really light, then it goes really fast. If it's heavy, then it goes as fast as you can make it go, but it moves relatively slow. If you want to still be working on your fast-twitch muscle fibers,

so to speak, doing max vertical jumps, running full-speed sprints, hill sprints, stair sprints, just anything where you're moving actually 100% full speed, typically, especially with your legs, all you need is your body weight. You could do plyo push-ups and clap push-ups and even clapping pull-ups and things like that also. But if you haven't done a lot of jumps and sprints in a long time, this is a perfect opportunity. It gets you outside in most cases if you have the option to get outside. If you're not in a high-rise apartment in New York City like Anders was talking about,

but you live in somewhere that's not quite as densely populated and you have a soccer field close by where you can just put on some cleats or regular shoes or whatever you're going to wear and just go out and run a bunch of 50, 100-meter sprints or do agility drills and just cone drills, those types of things where you're moving 100% full speed for a lot of people for the first time in a long time. Let me put a disclaimer for the people listening make sure that number one if you're going to do sprints full all-out sprints warm

up really well and two i would spend the first couple days going 50 then 75 then nine it's just if you run 100 100 meter sprint full speed and you haven't done it in a long long time especially if you're in any way deconditioned, you're probably going to hurt yourself. But, yeah, starting with shorter sprints, I think doing, like, long agility where, you know, if you're doing, like, 20 yards down, turn around 20 yards back and then 20 yards down, like that type of thing, it keeps you from getting to 100% full speed, which is where you're going to tear your hamstring. You're not going to tear your hamstring accelerating or decelerating. You're going to tear it when you're moving, you know, beyond, like, 97% full speed, which is where you're going to tear your hamstring. You're not going to tear your hamstring accelerating or decelerating. You're going to tear it

when you're moving beyond 97% full speed. If you limit the distance, you won't get that full speed. Hills definitely eliminate all those problems. Don't think you're Johan Blake coming out of the blocks.

Get a walking, jogging start. If you come out of the block, if you think you're Johan Blake coming out of the blocks. Get like a walking, jogging start. If you think you're going to go from dead stop into on a line, and you hear the gun go off, and you go into Johan Blake mode, hamstring, peace out. I would definitely like heel sprints. What Doug said first is if you have a heel, that's money. I know I coached a guy, John Abadi. There's a movie about him called The Fifth Quarter.

You should all go watch it. Anyway, so he was going to the NFL, and during the combine tour – not with me. Let me just preface this. He was not training with me at the time. He tore his hamstring, which then brought him to me to to get him rehab to go back to the nfl and we did a ton of hill sprints because that would even even in the recovery phase of his training getting you know coming back from the hamstring we were able to do hill

sprints without any problem in the in the hamstring just so that's a good one yeah um nutrition in captivity so i posted a poll up in our members group um this is actually a really topical thing for me too because i have last week this as this thing rolls out um and as we're in like i'm like uh day 12 or something like that in captivity um the nutrition is actually like going from being super tight in my normal schedule to now i'm like staring at the fridge all day long because i can't go anywhere um as much as you think you have willpower it's really easy just to open up the fridge and open up the cabinet and like check it out see what's in there um one like what is what has been your experience two weeks into this thing and uh just some strategies of keeping the diet tight whether that's uh kind of satisfying that

craving or the fact that you know you're going to be eating more frequently um what's your what's your nutrition been like in captivity here well my first first week i was ridiculous you know like dialed in all the no no ridiculous bad oh really yeah i just uh i really treated like vacation so he had oreos and every treat you can imagine and then at one like about five days in it i looked at my wife i'm like enough my fault my fault yeah so yesterday i let her go to the grocery store not me she has much more willpower than me so she says don't have it in the house she's more worried about you than you are worried about you. Yeah, exactly. She's trying to keep me around for a while. But crazy.

I find this really hard though. Like typically, even though I work from home 100% of the time, I'm always at a coffee shop. I'm not really surrounded. We don't have bad food in the house. I think that's another piece of this that people are not really paying as much attention to and i wasn't because like there's a lot of uncertainty so i have more packaged goods in my house right now than i've probably had in the last decade like i don't know i can't remember the last time i bought so many cheap calories just because i'm not sure especially a week ago

when we went like armageddon shopping so i could live three days longer than everyone else like i i wasn't really certain if the grocery store was going to be open so it was like well what are we gonna get i was like i don't know. Let's get some packaged goods. I just didn't know. So for the first time ever, there's an animal cracker in my house where I have no desire to eat that. But how many times are you going to stare at the elephant cookie and not eat it? Yeah. It's got a face on it.

It looks cute. That has been an actual struggle this week. Last week I was super dialed in. Um, but one thing that I just have done, and again, if you live in a suburban or rural area, it's so much easier than being in an urban spot because you're trapped inside and you have nowhere to go. You're in a big high rise apartment or townhouse, whatever that is. but my, the biggest thing that I've tried to do is just be outside and be away from all of that as much as possible.

So I say outside, I'm not going to places. I'm just in my front yard or skateboarding with the little one out front. Um, that, that really is the only tactic that I have found to work is just to get away from it because your brain is not designed to not eat cheap calories.

No matter how good we are at nutrition and how much willpower we have, although Doug's going to get on here and be like, I was fucking perfect. He's not eating animal crackers. He is so uh disciplined yeah for most people myself included if it's there i just look at it and it's it's in my house right now because a week ago when we went grocery shopping we had no idea if the grocery stores

would be open or where we were going to get get food for the little one that was really the big person like how do we feed a baby when you can't get to a grocery store so well that's when darwinism comes in and i'm not i'm not dying first yeah so my neighbors you know they're backup plan. I hope they know that. That's why I was coming to the mash farm. We're going hunting. We're going to put some sweet potatoes in the ground. Louisville Farm, here we go. My kids are not starving.

So that might mean bad things for other people but um dog have you been eating pretty well basically the exact same as normal uh we did go to the to the store and stock up on you know a lot of extra ground beef and i bought more oatmeal than normal just to have it bought a bunch of rice just to have it um you know cheap cheap foods that that have a good shelf life uh but not really not really junk food uh we just bought more of what we normally eat yeah um i don't really have a lot of junk food in my house i think that's i think that's that's the best way to do it like if you don't have it then you won't eat it like if if it was here and i'm here all day long and you know i'm stressed out about about taking taking care of my kids and like uh i easily could walk into the

kitchen not having eaten for you know half the day and like be again stressed from from all the things that are stressing everyone these days being being cooped up and not seeing your friends and social life's messed up and you know business isn't good for a lot of people my wife's not working at her job anymore so her income is completely gone etc etc and just be like fuck it i mean i'm eating the vanilla ice cream and just smash it uh that'd be unlikely for me to do even if it was here but but i think it's way more possible if it is here than if it's not yeah it's not here then you're like okay well what do we have okay i made a bunch of chili last night that's just meat and vegetables i guess i'll eat that like my my cheats are like my kids i yeah

ideas for my kids and if there's a half a quesadilla left on one of their plates i'll eat it but like outside of that that's that's about that's about as bad as it goes. That's not me. That would be a great day. Quesadilla. Yeah. Well, we don't have Oreos and all that trash laying around. I don't even consider that to be the food. It's more like the meats that I don't feel great about eating, like a prosciutto, like stuff with anything.

I noticed that I feel the worst when I'm eating things with long shelf lives. So like that's like the big thing to me is it's not really like is the quality of prosciutto bad? Like am I really worried about like nitrates and stuff like that or that's not really the thing that i am concerned about it's more because of that stuff everything has a really long shelf life and that's what i end up eating because it's readily available it's always in front of my face i've got a stack of it in the house because that was what we went to, beef jerkies, things like that. They're just around. They've got a lot of stuff that keeps them around for a long time. I'm not making every single meal. And because we're in captivity, it's just around more. So depending on the spectrum of how poor you could eat i'm probably not terrible

but it's significantly more um it's it's it's less optimal than a typical typical day when i'm not in captivity um Rad team, next week I have another question that we're going to wrap on for like half an hour straight. Let's wrap this thing up. You look like you're frozen right now. Where are you at, buddy?

I think we lost him. Alright, I'll wrap it up. You can find me on Instagram at Douglas C. Larson and the 100 AMRAPS for time All right. I'll wrap it up. You can find me on Instagram at Douglas C. Larson. And the 100 AMRAPS for Time workout should be out by the time this show posts. So definitely check that out. It's part of the package in the Barbell Shrug store. Yeah. I'm Anders Varner at Anders Varner. We're Barbell Shrugged at barbell underscore shrugged. You can find us at the one at one ton challenge dot com four slash join shrug strength

gym dot com for all the gyms that want to run the one ton challenge and friends, we're going to be the thing that you do to get your community back together whenever we get out of this craziness. Travis Mash, because you froze for a minute, we're going to give you the final word

here. What is it? This was awesome. Listening to you two is definitely going to make me more disciplined now nutrition-wise. I can't be getting beat like that. I'm going to say that if you start your day with C4, you started on the left side of the spectrum. I need to get to the other side. Like, I have, like, I want to call, like, John Berardi and just be like, so, in my nutrition log, I woke up and I had three shots of C4. And he'd be like, oh, that's not very precision nutrition. Oh, it's not good?

I don't know. I'm just kidding. I mean, if the juice is crawling through your skin... By the way, fellas, I want to let you know, I fucking love doing this with you guys online. Yeah, man. It's not nearly as cool as doing it in person at the gym, but you guys are like my real outlet right now. It's been really rad doing this a couple days a week and talking strength. Yeah, it saved me. This is the only bro time, so to speak, that I get these days.

Yeah, this is like legit bro time. It's so good. Awesome, fellas. Fans, friends, we'll see you guys next week that's a wrap friends i know you're all super jacked now super fun show love hanging out with travis doug super early in the morning too it's great um remember that nutrition bundle is coming next Coming next weekend or next Monday, five programs, save 75% on the launch price. On top of that, we have our friends over at Paleo Valley. PaleoValley.com forward slash shrug, save 15%. Organifi.com forward slash shrug, save 20% on the green, the red, and the gold juices.

And we will see you guys next week.