#262: Exercise Frequency for Building Muscle and Strength Gains w/ Mark Bell and Nsima Inyang

Released Sunday, 21st April 2019
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Accomplished powerlifters and bodybuilders, Mark Bell and Nsima Inyang discuss the latest trends in the strength and exercise science fields.   It’s an awesome discussion, that was streamed live on YouTube, here: https://highintensityhealth.com/262 This show is brought to you by MYOXCIENCE Nutrition Use promo code MCT to save 25% off your next order   https://myoxcience.com/ Upcoming eCourse: Autophagy Enhancer MasterClass: http://bit.ly/2VTEy12 Key Timestamps: 10:47 Powerlifting is its purest form is the squat, bench press, deadlift done for one rep as heavy as you can possibly handle. In competition, you get 3 attempts to do this in front of judges. There is a specific type of form and cues that must be followed. 13:35 People should learn powerlifting so they learn to do the major lifts correctly. A good training partner or bodybuilding coach can show you as well, but that is not common. 16:08 Powerlifting requires time to develop and get momentum. Learn what a pump is supposed to feel like. Learn to contract your muscles. Learn the movements. Then you may be ready to move into more powerlifting. 17:19 The progress at the start of powerlifting is exciting, but a base of muscle must be built. Accessory movement, like bicep curls, are beneficial in building smaller muscle groups. 19:08 To find a coach, go to a powerlifting meet. Inquire there for a power gym. You’ll learn by observing there as well. 20:22 90% of the training done is assistance exercises, and not just the squat, bench and deadlift. 22:40 It is crucial to take your time with your warmups. Strategically increase the weight by small amounts. Do a lot of assistance exercises. 23:53 When new lifters breathe, they do chest breaths. It bends the back. Breathe into the diaphragm or use nasal breathing. 26:33 If you overarch, many times your back will round over as you lift, creating a 2-part motion. 27:17 Powerlifting is all about going through a range of motion while maintaining a certain posture. 28:13 You want your first rep to look like your last rep on any given set, no matter how heavy it is. If the last rep is ugly, lower the load so it looks technically like the first rep. 29:34 If you are having difficulty executing full range of motion, do less range of motion. When prepping to brace, drive your hips forward and drive your sternum down, creating as much intra-abdominal pressure as possible to help maintain solid positioning. 31:26 There is great variation between body types and different lifters. If it doesn’t look right or feel right, try different strategies: different foot positions, different shoes. 32:50 You should try to be a professional in the gym. Look like you know how to lift. Execute the moves the best possible way you can. If you want to be great, your mind won’t be 10 to 20 years down the road. You can work at 60% of your 1 rep max and get great health benefits. 38:00 If you are going to be a little reckless and swing weights around to get the pump and get the mindset, be cautious and do it infrequently with light weight. Bouncing at a deadlift produces and immediate sheer on the back, where the weight pulls you down a bit and then you lift. It is not good for your back. It also does not reinforce proper mechanics. 39:27 Be a good role model. Be excited about the technique you use, not that you lift like an animal. 41:00 Powerlifting and bodybuilding are both effective for promoting health. People who do bodybuilding-type workouts tend to be able to do it into old age. In Olympic lifting and CrossFit, you tend to get hurt easier. Fewer old people do them. 42:15 Keep your form, keep your technique, and follow your deadlift to the ground, rather than let them drop to the floor. 45:55 Done strategically, increasing frequency of specific workouts can build a tremendous amount of strength…to a certain point. Powerlifting trains your nervous system. 50:29 The Slingshot was invented in response to a minor pec tear. With the bench shirt in mind, Mark eventually developed the Slingshot. 57:50 Mark made a deadlift suit that has straps like the Hip Circle. When you bend down to grab the bar, it feels like you’ll be launched through the ceiling. Many people squat poorly so Mark invented the Hip Circle. 63:48 Knee wraps take some of the tension off the knees for squats so you can overload a leg press or squat. They provide warmth and stability. 65:57 The Kratom is Mark’s newest product. He calls it a Mind Bullet. The plant, mitragene specioso, has been used to help people come off opioid addiction. It is a tea leaf that has been used for hundreds of years. 01:15:50 Specialty bars give you a different center of gravity and works different parts of your body. They can also give you the ability to lift while injured without further injury. 01:19:08 For gaining muscle and size in a short time, eat more and better-quality food and increase your frequency of certain movements to 2 to 3 times each week. If you have a lagging body part, go to 3 times a week. 01:20:51 Recovery is huge. Get enough sleep. Drink enough water. 01:21:33 Protocol for micro-dosing psilocybin mushrooms: You can take one small psilocybin no more than every 4th day.   Here's a link to more notes: https://highintensityhealth.com/262

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