mind pump strength training

1716: When To Change Up Exercises For Maximum Gains, The Advantages Of Unilateral Over Bilateral Movements, When Taking Vitamins Is A Waste Of Money & More | Mind Pump

Check out the Mind Pump episode page.

Key Takeaways

  • A good workout routine will incorporate exercises in all planes of movement
  • Rotational and lateral exercises enhance training longevity and build more stability
  • If you’ve hit a plateau with your exercises, try these tips to vary: change tempo, change between barbell and dumbbell, switch out movements for 3 weeks
  • You need a program with both bilateral and unilateral movements – build a strong base with bilateral movements then incorporate tougher unilateral movements
  • To know whether you need vitamins, get your blood levels tested and supplement with anything you are deficient in
  • Look for a nutritionist who addresses behavioral components to eating and is not just trying to get you on a specific macro plan without looking at the whole picture

Introduction

Mind Pump consists of Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam), and Justin Andrews (IG: @mindpumpjustin)

The guys host a Q&A and answer listener questions about the frequency of changing an exercise routine, the pros and cons of unilateral versus bilateral movements, supplementation & more!

When To Switch Lifting Exercise For Maximum Results

  • Most programs only move in two planes of movement, often neglecting rotational strength & lateral strength
  • Rotational and lateral strength exercise give you longevity in training and build more stability – but can be more difficult movements so we avoid or neglect
  • Rotational exercise examples: club swigs, mace swings
  • Lateral exercise examples: lateral tube walking, Cossack squats, lateral sled pulls
  • What makes a program effective is also its weakness:  you have a program that’s specific to the desired outcome at the expense of another outcome
  • Tip: interrupt classic moves (e.g., barbell squats, deadlifts, overhead press) with movements in other planes (e.g., lateral lunge, Cossack squats, etc.)
  • Higher skill movements can stay in the rotation but adjust tempo to vary (sometimes slower, sometimes faster)
  • Tip: if you’ve hit a plateau, change the movements
  • Ways to vary classic compound moves: front rack squat instead of barbell squat, try Zercher squats, trap bar instead of a standard barbell for deadlifts, Bulgarian split squat, single-leg deadlift with dumbbells instead of barbell deadlifts
  • Change moves for about 3 weeks

Unilateral Versus Bilateral Movements

  • Unilateral and bilateral movements have tremendous value and you want a program that incorporates both
  • Bilateral movements allow you to generate more force and move more weight
  • Unilateral movements are good for building stability
  • Unilateral movements are good for health and longevity
  • For aesthetic benefits, you need both unilateral and bilateral movements
  • Most sports require some running and running is unilateral
  • Building a strong base with bilateral movements is important before venturing into unilateral movements which can be more difficult

Are Vitamins A Waste Of Money?

  • Vitamins have to be specific to you and your needs – get nutrient levels tested and supplement with exactly what you need
  • Supplement with vitamins you are deficient in
  • Try to incorporate nutrient-dense foods and use vitamins for assistance in areas you aren’t hitting enough

What To Look For In A Nutritionist

  • Red flags: nutritionist only talks to you about macros and is “good” and “bad”
  • You want a nutritionist that looks at behavioral components and addresses eating patterns, likes dislikes, binge eating, etc.
  • Working with a nutritionist is better than getting nutrition advice from an influencer
MInd Pump : , , , ,
Notes By Maryann

More Notes on these topics

Top Insights and Tactics From

31 Best Podcasts of All Time

FREE when you join over 35,000 subscribers to the
Podcast Notes newsletter

No Thanks