The Shintaro Higashi Show - Weight Training

Episode Date: June 20, 2022

Weight training is one of the most popular supplemental exercises to grappling. It is also one of Shintaro's biggest hobbies. In this episode, Shintaro tells Peter what kind of weight training program he follows, and how to take full advantage of weight training for grappling. Please support us on Patreon if you can: https://www.patreon.com/shintaro_higashi_show. Any amount helps!

Hello everyone, welcome back to the Shintaro Higashi Show with Peter Yu. Today we're going to talk about weight training for grapplers. It doesn't have to be Judo, it could be for Jiu Jitsu. I'm just going to give you sort of an overall guide on what I do and how I do it and why I chose those things, the programs. So, let's freaking do it. But before we do, let's talk a little bit about Patreon. You can join us on Patreon and you'll have access to our Discord server

where you have access to mostly Peter because I'm kind of like sporadic. But it's something that will greatly help us keep the channel growing with the videos coming. So thank you for your support, everyone who already has done so. Right.

And you get to talk to other fellow judokas and other grapplers, share ideas, share your progress and all that uh it's a little community there yeah and this is uh you know the idea about weight training came from that too right because it was a huge debate whether or not grapplers should adopt a bodybuilding split or not yeah it's more like oh would it be as a hobbyist grappler if i remember the discussion correctly one argument was that for a hobbyist

it's better to just be strong and grow the muscle mass uh and a lot of people disagree with it uh they went back and forth but you know uh you're an expert in a way uh So we were wondering what your take is on this whole idea of weight lifting for grappling. So the bodybuilder workout generally is like a hypertrophic workout program

where you're doing, you know, classically like 8 to 12 and you have bodybuilding sort of split, which is like you work chest on one day, you work back on another day.

Now research shows like you want to hit each muscle group twice a week and all that stuff. So essentially you're training as if you were a bodybuilder trying to get, you work back on another day. Now research shows like you want to hit each muscle group twice a week and all that stuff. So you're essentially, you're training as if you were a bodybuilder trying to get, you know, as much connective tissue as possible, right? Where you're like growing arms and chest and you're kind of like sculpting your own body. And you know, while you're doing so, you're also lifting weights, you're going to get

stronger. Right. So I understand why this guy might come out and say, if you're a hobbyist, grappler, like you should just do this bodybuilding split because there's so many programs out there that's easily accessible right and if you've never lifted before doing that you're gonna make tremendous gains right away it's called newbie gains right and i completely say like you should do something you're better doing that than not lifting at all right right right so he is kind of right in a way like if you're a hobbyist grappler and you've

never lifted weights like going to the gym and then start doing a bodybuilding workout like that will probably help you will definitely help you yeah you'll definitely get stronger i mean stronger bodybuilders are strong yeah you know but let's look at it uh sort of a flip side of things like if you are in between weight classes and your goal is to get down to 160 or 178 right or whatever weight class you're trying to get down to and now you're taking on like this hypertrophy workout program right but those two goals don't align because you need to reduce weight but you're also trying to gain muscle mass like at the same time like that's there's a conflict there right so what So what do you do? Right now, I do an upper-lower split. It's mostly sort of hypertrophic bodybuilder type working out.

So I have an upper body day, a lower body day, a rest day, then an upper body, lower body day, and a rest day. And I just kind of rinse and repeat. But I go through phases, right? So I think maybe like six or seven months ago ago i did a full body split where i would get into the gym and do full body four or five days a week and then i switched over to this thing and then you know it really depends on where you kind of catch me you know and i'll make some adjustments based on like what my body's doing like for instance i tore my mco recently so i can't really do lots of leg stuff right right right so i like reduce the load on the leg day and then i

increase you know maybe doing more abdominal work on my leg days but then i'm really focused more on gaining upper body mass right now right but like this has no direct translation to sport i'm not doing anything sports specific training i'm not doing like endurance training this is more so for aesthetic purposes and me feeling good i see right now so you're like doing more like a more of a bodybuilding program a little bit yeah i'm doing like an upper lower bodybuilding split i see right and i'm maneuvering around certain dis i don't want to say disabilities but like disabilities injuries yeah yeah injuries disabilities like i'm disabled you know sometimes when it comes to knee stuff.

And I used to be able to squat in the 400s, 500s, deadlifting in the 500s. Now I can't do those things anymore because of my joints. So like I leave a lot of those things out. I see. Yeah, but when you're looking at like deadlifting heavy or benching heavy, right, you're looking more so like strength training. So they're a little bit different. Gaining mass, training for strength. They are not necessarily the same.

They're not the same thing. I mean, obviously, if you're putting yourself under load and there's resistance training, you're going to get strong. Right, right. Right? And if you're doing judo-specific stuff, that's a completely different thing.

There's theories about building a nice foundation through using compound lifts like deadlift squat bench and all this stuff and then even like pull-ups or whatever it is and then trying to convert some of that muscle to sports specific movements later down the line right so there's that kind of an idea as well so the idea is to build up your core foundational strength through compound lift. Yeah. Then once you have that foundation you build, you start doing more sports specific lifts? Yes.

So when I was first introduced to weightlifting, I immediately jumped into this bodybuilding world. I was like 13, 14 years old. I fell in love with it. I started doing that. Right, right. right muscle and fitness and you know like oh did you have an arnold schwarzenegger poster in your room i probably did yeah so i don't really want to admit to it but yeah i had all the the big dudes from the centerfolds the jacked up guys on my wall because i wanted to look like that yeah you know so i adopted that kind of a training for a very long time.

And then when I was like 19 or so, I met Martin Rooney, who's a strength and conditioning coach. And he works with NFL Combine. He works with a ton of MMA fighters. Even like current ones like Jim Miller and all those guys. I was able to have access to this guy because he did judo. And he was my mentor at the time. Yeah.

So he kind of put me on a different program he's like yeah dude you shouldn't be sitting there doing bicep curls and doing 21s and doing all this like what's that gonna really do for you you know let's put you on an upper lower and then cardio conditioning conditioning kind of a split uh right so you have an upper body strength day lower body strength day and he would call these other two days hurricane days uh-huh which is like high intensity interval training but it's also weight training at the same time i see so upper body day general compound lift stuff like heavy bench heavy rows stuff like this right leg day like heavy bench uh heavy deadlift heavy squat yeah and on the hurricane days we'll do like

one minute sprinting you know and then go on the deadlift and do deadlifts one minute sprinting you know do it again one minute sprinting do as many chin-ups as possible one minute sprinting you know get on the bench and do this and then do another superset exercise right we do like rounds of this and it was to simulate like short three minute cycles three minute rounds or two minute rounds or whatever it is we were training a lot with MMA fighters so they would do like you know one sort of

set all the way through would be sort of like you know one round like a five minute thing and it would be like sprinting really hard and then walking over

to the exercise and doing wall slams or ball slams or whatever it was or bench press right and it was designed to create like sort of

systematic fatigue like a central nervous system sort of a thing you know so that was really cool and that gave me a lot of ideas that gave me a lot of specific stuff you know so when you're so for judo or grappling specifically that's why you're talking about when you say sports specific stuff like the site cycle training not not so much like so there's like an exercise like the pavlov press right where you're like holding the cable from the side and you're extending it and bring it in okay it's like that works the core like rotational stuff and core stability and stuff like this which is very very important for a sport like judo right i see well like going through movements like you're doing rear delts but you're holding the cable and then you're doing it in like

sort of a uchimata movement your seat hand hikide movement right i see something like this or like for instance shoulder presses as opposed to doing regular seated military presses you're doing it from sort of this loaded position which sort of simulates kind of like a Sode movement. Like if you're trying to lift the opponent's sleeve up over your head, right? And then doing it in an explosive way. I see. So like that's very, very sports specific movements, right? And you could progressively overload it by increasing the weight on the cable machine

by moving the pins or doing heavier kettlebells or something like this right i see you can kind of mix in this stuff um and i'm i know i'm kind of throwing a lot at everybody right now so people are going to be like all right so what program do i do yeah right but it's very difficult for me to say hey this is the program you should be on this is how you should do it because i don't know everybody's deficiencies. Right. Deficiencies and then abilities. If your goal, let's just say, is to gain a lot of endurance, your muscular endurance, like you get really winded. You're the guy doing a five-minute match and then three minutes in, you're huffing and puffing. Okay. Maybe we need to do some high-intensity interval training.

But like I said in the podcast before, maybe your intensity is not right. Maybe you're not efficient in your movement. Maybe you're just overexerting yourself. Those kinds of things play a factor too. And if you're in the right weight class relative to your peers, do you have enough strength in these movements? If you're a middleweight, like a 73 or 66 or like 150 pounds or whatever it is and you can't do any pull-ups you better guarantee i'll almost guarantee that your counterparts who are winning matches and winning tournaments are doing a lot of pull-ups especially if you're 150 pounds right right not if you're 220 230 because you know heavier gravity all the stuff you should be able to do some pull-ups but if you're a middleweight you can't do any pull-ups that's you're lacking that's a deficiency

therefore you should address that in the gym i see not like i'm gonna do judo and it'll take care of itself and eventually i'm gonna be able to do pull-ups no you should be able to do some pull-ups i see your back is weak maybe you have a shoulder mobility issue that may lead to injuries down the line. Right. So, yes, you're going to get strong doing judo, but you have to do work outside of judo to supplement, like improve your deficiencies. Yes, for sure. That's the idea of weight training. Yeah. And, you know, people are like judo is a pulling sport.

You don't really need to bench. What if the guy is pulling you and you need to create distance right separations you have to push yeah right so like that whole like judo is a pulling sport therefore your back is more important that's kind of nonsense i think you know it's all it's everything really it's everything and you're developing a skill you know what judo is a lot of asymmetry right you turn it to one direction you're using one arm and the other arm sort of you know right right right separately so like you have to be able to train sort of in that fashion too you know you think you should go for asymmetric strength then or i mean you could do like unilateral stuff you know like right for instance like if you're doing heavy bench, right?

You're moving together and historically like research shows like it's much more likely to tear a pec, right? But if you do dumbbell bench press, now they're working sort of separately but also kind of together, right? So it's a little bit safer. You could, you know, better range of motion, things like that. Right. You know, so I've heard judo coaches tell me like, ah, don't go on the bench. Don't go heavy.

There's too much risk. Your goal is not to lift heavy on the bench. Your goal is to develop this strong pushing position with each arm. Therefore, you should use more dumbbells. I'm like, okay, you have a point there. But sometimes, you know, like you can load a lot. Yeah, you just want to know like you can load a lot yeah you just want to bench and you can load a lot and you know it's good to know like where you are on that front and i like lifting for lifting i see i see yeah i don't do it just so it'll help me in judo that's

not my goal i think that's difficult if you don't enjoy it and you're doing it just improve your grappling it's something that's very very difficult to keep up with i guess that's ultimately consistency is the most important thing and you have to somehow make it fun so that you keep doing it yeah so in that way it doesn't the best program is the one that you'll stick with just like diet you know people say yes yeah that's that's a huge you just nailed that yeah yeah whatever it is try to just go consistently like do whatever is fun yeah ultimately it's good for you yeah sure um so for me because i another question about asymmetry is that because like you said judo is very has a lot of asymmetric movements yeah like my certain

like certain sides of my body are stronger than the other yeah you know so i actually try to address that more uh in the weight room by doing using more dumbbells so you know, I try to use more of the weaker side, I guess. Do you ever do that? Or you just do the lifting movements that you like to do? I mean, like, research also shows, like, you know, right arm's not strong and your left arm keeps getting stronger. Eventually, your right arm's going to want to catch up. I see. So, like, if I fight a lot of right versus right, I'm pulsing with my left arm, which means I'm using my left pec a lot more.

And then my right arm is going over the back and pulling the person's down. So I'm using my right lat more. It's like right lat, left pec. So it's like a little bit more. So it creates this imbalance where my left chest is bigger than my right. Okay. So now when I'm benching and stuff, I feel it that like my right side's weaker even though i'm right-handed my pushing power on my right hand is a lot weaker i've also injured the shoulder right right so i will try to address that you know not by like

doing more reps on one side i could but i kind of don't i always try to keep it sort of even because they say like these imbalances lead to injuries right yeah so two things a lot of physical therapists say imbalances will lead to injury and then not properly doing progressive overload will lead to injury like if you try to deadlift all of a sudden you're not body's not used to it you'll get hurt right right so i try not to create too many imbalances i very very focus on that when i'm in the gym. I see. So you do focus on it. Okay.

Yeah, I think about it a lot. You know, I know which leg is stronger, which calf is stronger, which side is this and that. What's more comfortable for pulling, pushing. You know, like it becomes this whole thing that I'm fascinated with completely outside of judo. I see. So, yeah. Yeah, I love it. So another question I had was, I recently watched a video.

Yeah, I forget the name of this dude. Do you know that funny Japanese judo player? Yeah, Kawabata? Oh yeah, Kawabata. Yeah, he went to see Ono Shohei at his practice. And then we could kind of take a glimpse of what his training routine is like owner's training routine is like and what he does is he always try to tries to go to uh the judo practice tire by doing a lot of olympic lifts he does a lot of clean and jerks and uh

snatches before going to judo practice and he his rationale was that those movements are very similar to judo throws and then he also wants to go in tired he wants to lift before practice so that when uh during real matches he's he can last longer yeah so i guess this is this may not this may be too much for hobbyists i guess but what do you think about that approach have you ever seen it done on the professional level is this very unique to oh no yeah i mean so like if you're wanting to do you know more judo or whatever it is like right you know like historically like when i used to be training not that i'm comparing myself to other but it's like if I do a heavy leg day, it really affects what I'm doing at night at judo. Right, right.

Ono's saying he does heavy lifting right before judo, which is kind of nuts to me, right? Because he could do that, right? He could handicap himself and take his explosive power from like 10 to like 7 and still have enough to like do judo for two or three hours, he's kind of a freak case. I don't think a lot of people can do that. If you do a heavy leg day and you're squatting four or five and you're walking out of there with shaking legs, you down your protein shake and you go to judo, you're probably going to get hurt. So I don't really suggest it. I see. It's very important to distinguish between sort of the bodybuilding sort

of power lifting movements and olympic lifting movements yeah power lifting movements bench press squat deadlift right olympic lift there's two clean and jerk and snatch right okay it requires a lot more skill to do right so a lot of people don't have the ability to do it even if you're looking at like a clean like you have to be able to put yourself in this rack position right right right i don't know how much you know about i i've done cleaning jerks yeah the the elbow up and yeah yes so like doing it properly is huge because you could get injured you're pulling yourself underneath the bar right and then you're trying to catch it in this rack position. The bar path has to be straight vertical or you'll get hurt.

Right. So in terms of a person who's like sort of starting out, like I'm going to learn Olympic lifting, you have to really focus on Olympic lifting to get good at Olympic lifting to get the benefits that it's going to provide you for judo. I see. So you have to take sort of this parallel path of like, yes, you're're doing judo but now you're not lifting just for judo kind of you have to lift for the sake of olympic lifting and it gets good enough to where you can reap the rewards in

your judo because now you're much more explosive right now you're much more powerful and then you take away that explosive ability and then go into practice like then you could really get there almost a whole special case right right right he's done that he's done both right like i remember him uh posting videos of him learning how to do the olympic lift yeah man if you watch videos of him doing olympic lifts from a bunch of years ago yeah it looked terrible i know i remember we talked about that yeah yeah he's like cranking it up he's like reverse curling it like he's not pulling himself underneath the bar now he looks great yeah he's cleaning and jerking 225 no problem no problem clean floor yeah yeah and if you're an olympic lifter that's not a lot but for a guy that doesn't do that yeah it's huge you know it's equivalent to like benching 225 right right you know like the average human being what is I think the statistic is like only 5% of the guys out there can bench 225 to play

obviously I say guys because yeah women that's a whole other story right right right they're smaller there's no there's women out there yeah anyone say biology you gonna get me in trouble here. The statistic was like only 5% of males can bench 225. I see. So I've been benching 225. That's pretty good in the grand scheme of things. But now, all right, now you're looking at grapplers.

What percentage of grapplers in your weight class can bench 225, right? But if you look at it from the standard of like a fitness model or fitness athlete or a weightlifter yeah they're gone i'm benching 305 315 405 you know 495 whatever like it may not be that much depending on where you are so it's too easy to like cloud your perception and be like oh it's not that much you know right right so like oh no clean and jerk in 225 before practice that's a huge thing you know i don't recommend that truthfully i see right yeah i think i mean he oh no he's a professional like he that's his job so and he's got probably a good lifting coach he doesn't yeah you know it's not like he goes to the gym like let me me grab this personal trainer, you know,

that's just like level one certification at Equinox and like, you know, they're going to teach me how to, and they can't even

diagnose properly. Right, right, right. Right? It's like, they just don't know. And they always go to, it's like, oh,

your ankles are too stiff. It's like, oh, is that right? Not that you didn't know. Yeah. It took like a course or two. I'm not saying all physical personal trainers.

There's some great personal trainers out there. Like there's a guy right now at Equinox that I, every now and then I'll work out with and he gives some of the best advice, man. Right, right. He's like a savant when it comes to it. I'm like surprised he's still working there. Oh, he probably loves it. Yeah.

He loves it. He loves it. He was like, oh, I wanted to. Oh, he probably loves it. Yeah. He loves it. He loves it. Yeah. He was like, oh, I wanted to go get a doctorate and maybe physical therapy. But he's like. Just likes it so much better. Yeah. So what I'm going to take three years off, not make any money, do that and then make

the same amount of money I'm making now. Right. I was like, you got a point there. Yeah. Yeah. Interesting. Interesting. So right now.

So just kind of give everyone a recap. So Shintaro, he's just doing some more bodybuilding-like workouts, upper body, lower body splits, right? But that has a bad connotation too because it sounds like I'm just in there doing bicep curls and just getting a pump. And right now, I am taking some pre-workout stuff. I take L-citrulline and stuff like that. i take creatine yeah all of it just to kind of get that pump because i like it it feels good you know like beach season's coming i have to take my shirt off in the summer you agree with uh the great arnold schwarzenegger and i look it up what he said about getting the pumps yeah it feels great sorry i didn't mean to interrupt your recap no no no it's so then

but you know it's ultimately what's important is consistency like you gotta do we gotta follow the program that you like yeah whether it be bodybuilding compound lifting or olympic lifting yeah um eugene actually you remember when uh eugene joined the olympic lifting gym yeah he like competed and all i mean yeah it was fun for him so you know that worked out yeah and then so and you don't necessarily recommend whatever the pros are doing which is kind of unrealistic for hobbyists like oh no it's crazy olympic lifting session before practice that's a little too much and any program that you get from a pro i think it's taken out of context right because it depends which season they're doing even like for me like if i'm fighting at let's just say 198 right and then during the

off season i don't have tournaments right now i have five months or whatever it is i'm going to use this time to gain muscle yeah to lift i'm gonna do a bulking phase you know right right phase used to mean for me as much as physically possible to be obese but like that was probably the wrong you know method uh-huh right depending on where i am i'm doing bulking right right where i am we're doing cutting things right now i'm trying to lean out for the next you know a couple months and i don't do it through weight training weight training is for me to gain muscle stay stronger right i do the cutting weight through cardio i don't do cardio that's best for judo best for judo is probably high intensity interval training right doing sprints if you're looking at like energy systems but then you have to look when is competition when

is your judo training if you're sprinting very hard and you can't recover before practice, it takes away from your judo practice. Right, right. So you have to take into consideration things like that. So right now, lose weight, lose body fat, a lot more walking type exercises for me. I see. Non-exercise activated thermogenesis. That's the word. What's that mean?

Well, so like basal metabolic rate stuff like walking around moving oh i see just like day-to-day calorie burning like that's what i'm kind of focused on i'm not going out there doing sprints either because my knees are killing me i see i'm old and i'm heavy i see oh i mean that's that's another thing i try to do let's try to try not to be sedentary walk up walk to the grocery store if you can yeah i roll up i roll a blade around instead of driving yeah you know try to that that's i guess you could get if you if you're short on time that's what you could do maybe like yeah knockouts push-ups whenever you're waiting for something to cook or boil water or whatever yeah you could definitely do little

things like that they add up for sure yeah yeah cool cool all right well anything we miss about weight training i don't know what would most people want to hear it's like what are the best exercises for judo yeah maybe maybe some specific examples then like specific weight lifting exercises people could do because we talked about more about like the high level ideas and programs yeah what are some of the sizes keep for beginners for beginners yeah so keeping a good posture is important in judo right you don't want people just pulling your head down pulling your right and taxes your lower back it's also developing a strong posterior chain through movements like the deadlift I think it's a very important movement

and when you're doing the deadl i think it's a very important movement and when you're doing the deadlifts you're training your hand strength you're training lower back training legs right and all those things you reap a lot of benefits from right yeah so the compound movements are always great because this is the best bang for your buck so bench squash is good pushing movement right the person wants to pull you in you want to create distance pulling him in so like any rowing motion you know squats are really important for you know glute activation your quads depending on how you do it you know you need strong legs to do these movements right and and deadlifts like you mentioned deadlifts pull-ups

things like this you know uh there's always arguments to be made like oh you never push anyone on this plane so much exactly like this so you shouldn't do it whatever that's why you should do more functional movement like kettlebells or whatever yes you can go down this path right right you can it'll it's endless you know uh but different body types have different things you know what i mean and for beginners i think it's best to start off with something then trying to go down this rabbit hole try to find the most optimal exercise right i think a full body workout where you're going in and doing a bunch of these compound lifts i think it's great you know do three or four sets per right part essentially yeah call it a day it's simple and then when you're not so anymore get back in the gym that's what i do actually i just

i don't i don't know enough and To and I don't have enough time to like dig into deep things. I just do Dumble dumbbell bench. Yeah squats pull-ups Made some kettlebell and that's it. Yeah. Yeah getting a workout in it's different from training, right? There's like I say this the judo guys all the time like hey if you're coming in just bullshit sweating do it You're gonna be doing when doing down feeling good and going home and it doesn't link to your next practice or you know there's no context like there's no overall right then you're just coming to work out which is fine sometimes you just want to work out feel good yeah but if you're training hey i'm going to do a 12-week hypertrophy cycle where i'm like

gonna do progressively overload i'm going to introduce new stimulus every couple of weeks to keep the gains going. Now you're training. You're doing each workout as part of a training program. Right, right. And I think it's very difficult to design something like that and stick with it if you don't know that much about that world. So like if you're listening to this and you kind of wanted to try to get into that world of like working out, I would just suggest go in

just work out do what you like do full body when you're not sore go back in and you have to make it work with your lifestyle you know right right i hear all guys all the time it's like oh man i work from nine to five i'm gonna get up at six a.m and lift every day and i'm always like you know how long are you gonna do that for yeah that's why i bought a pull-up bar at home so i can just knock some out when i whenever i can't go to work uh go to the gym and push-ups and pull-ups at home did that that's the best way really and then you know you're like oh man i'm getting really good at pull-ups i'm gonna do you know 30 pull-ups a day for the next whatever it is and all of a sudden you have elbow tendonitis right that's happened to me so many times yeah 100 push-ups a day for the next whatever

and then all of a sudden my shoulder hurt my elbow hurts it's screaming and i just end up quitting right right then i fall off my diet and i get fat and people make comments online it's a whole downward thing what did yeah yeah though you know be careful doing that i guess like that progressive loading i that's like slowly increasing the load right yeah yeah that's important don't push yourself too much i mean yeah you most of us are not trying to make money off of this yeah i hope people were kind of clear about you know this is the thing right i talked and just ranted for the last 30 minutes and yeah if you were on our discord you could ask us questions that's right more specific questions about you know shintaro i don't really have a weightlifting

program so i don't know how much i can answer but for shintaro oh i love lifting weights huge lifting fan maybe you should create a channel in Discord. Weightlifting. Shintaro Lifts or something. Shintaro Lifts, yeah. And we'll do a new YouTube channel. Yeah, Fitness Influencer. Oh, you should do...

My wife and I do it sometimes. You know, they'll put on those, like, home workout videos. Oh, yeah, those are fun. Yeah. Like, it's just you know whatever you know it's it's not like the most intense some some are but we do it together it's fun so it's good it's good for i think the biggest thing that people need to do is accepting your deficiencies and then not compare yourself to others is huge because you just said hey you do some of these

home workout you know chloe ting ab workouts or whatever it is yeah this is the thing it's like people consider me a great athlete and stuff i think right but like i've done sports my whole life but it's like i can't do a lot of those things because it's like the jumping around the high knees this and that it's like it's too much impact on my knees you know hurt my back i hurt this elbow tendon nice dad shoulder you know lots of stuff so it's like and you know what i don't enjoy a lot of it so i'm not gonna do it i see i see remember like when p90x came out oh i was on that train so hard in high school everybody was on that train yeah it's the thing it's like one package thing you know for the masses is never going to really –

I mean it's good for scaling solutions for selling stuff. Everybody could gain from this. You probably made a lot of money. Made a lot of money. There's a marketing muscle behind it. If you're able to complete this, you'll get jacked in 100 days. It's not really good for the end consumer I think. You have to be kind of an advanced athlete.

You have to have willpower. It has to fit into your schedule. There's too many factors. So like, oh, you know, this person's saying we got to bench this or squat that or, you know, and then you're going into the gym and you see all these guys who don't even grapple, who you think you can kick the shit out of them. They're benching heavier than you. They're squatting more than you.

And they're looking at you pushing those little plates and stuff like, and then like you're telling yourself like, I don't care if you can lift more than you and they're looking at you pushing those little plates and then stuff like and then like you're telling yourself like i don't care if you can lift more than weights of me because i'll kick the shit out of you i'll take you down and pound you in the face right but it's like detach yourself from that completely detach yourself from it you know what i mean get that toxic thinking out of your head again yeah it took a long time for me to i'm sept i'm guilty i'm guilty i sometimes think that yeah yeah get competitive all the day dude he was like he benched he was like making all these noises and he wasn't even mentioned that much 225 boom right and he looked at me like yeah big and strong, I'll kick the shit out of you.

I'll fight anybody. But that's not fighting, though. You're good on the bench. Not even. I kind of wanted to tell him, like, actually, I bench more than you. And I could, you know. But it's like, no, I mean, I'm not like that, but like,

you have to detach yourself from that and then go in there and not get discouraged and just stay the path really. It's your path. You can't really worry about what the girls are squatting over there or what you think you should be benching. I know I said 225, but start 135, maybe even lighter. You'll make those gains so fast and hard. I mean a lot of the guys who advance who are already doing this they know what their genetic limits are like you have no

clue what it is yet so if you're new starting off you have so much to gain right right you know and all the people who are already experienced lifters in there they're not really gaining that much right they're kind of at the peak already yeah yeah so you gotta take it you know and understand yourself and be okay with it and then no ego it's like no ego no you gotta have not ego go in there and work out for yourself you know and if you need help designing a program peter is always available i'll try to help as much as i can just do more push-ups man yeah 100 push-ups a day for the next 100 years yeah exactly yeah cool all right anything else you could probably go on and on about weightlifting you love you love it i love weightlifting yeah

i almost made a video today at the gym. Oh, at the gym. Yeah. Judo Shintaro NYC. You're my Instagram. The best exercise to get out of juji. What? Get out of juji.

Okay. Get out of juji. When someone unbars you. We're like, wow, are you trying to do like a joke? You're trying to joke about bicep yeah it was a joke yeah i was gonna line my back with the cable and then you know line up my back and then go like this and then go like that and then i couldn't do anymore go like this and then that could be a good real like uh it could be instagram real i've seen those um best filipino exercises from something

and then it's about all these cultural things and top five this, best three that those always fare pretty well on those things but yeah that's it man that's all there is to it I think I felt like it wasn't so coherent no I think

the theme is clear you gotta I mean main theme is always consistency, consistency, consistency. And in order to get that, you need to do something that's fun to you. You know, it's okay to have, you know, weightlifting as a separate exercise as judo. You don't have to do it for judo. Just enjoy it as what it is and stay safe. Just be consistent.

One last piece, prehab. What's prehab? It's the opposite of rehab. So you're like… So like preventative lifting. Oh. If you're prone to back stuff, do back stuff. Because if you stay away from it, you're only going to get weaker.

Right, right, right. But do it with the guidance of a professional because, you know, get back pain, back issues, and then you go in there and say, oh, Shintaro said I should deadlift, and then you hurt yourself. You know, that would be horrible.

So I definitely don't want you to do that. Yeah. Let's take out professional advice. Yeah. Cool. All right, guys. That's it for today, and stay tuned for the next episode.

Yep. Thank you, guys.