January 4, 2022
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
