mind pump strength training

Increase Your Squat; Pros & Cons of False Grip vs. Standard Grip; Improve Gut Health & More | Mind Pump

Key Takeaways

  • Lack of stability and mobility can hinder progress in squat
  • Free weights are superior to machines available at big box gyms
  • In the long run, compound movements have a bigger payoff than isolated movements
  • False grip might feel more comfortable but it can be more dangerous for certain lifts and negatively alter recruitment patterns
  • Maintaining good gut motility is the number one priority for overall gut health

Introduction

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

The trio have 50 years of combined fitness experience as personal trainers

How to Increase Your Squat Load

  • Try changing your workout programming – rep count, number of sets
  • Lifting heavy indicates you probably know how to squat but your body could lack stability and mobility
  • Breakdown components of lift and focus on where you feel your sticking point
  • Work on unilateral exercises to gain stability (e.g., lunges, split squat, etc.)
  • Assess programming first before nutrition
    • If you are trying to lean out and simultaneously lift heavy, your body will reach a point where you are generating as much output as possible and you need to build more muscle to get stronger
    • Try increasing calories for two weeks and monitor progress

Can You Gain Strength with Free Weights Instead of Machines?

  • Focusing on compound movements instead of isolated movements will have bigger payouts than cable machine and other machines
  • Free weights are superior to machines for a few reasons:
    • In a machine, your range of motion is limited – instead of the body leading the movement, you’re confined to what the machine will allow
    • More versatility with free weights
  • Your body responds to the stimulus from dumbbell and barbell and strength improves
  • Good ratio: 90% free weight and 5-10% machine

Pros and Cons of False Grip vs Standard Grip

  • False grip = thumb is not around the bar
    • Pros: Placement of thumb on bar shortens the lever and can feel more stable with practice
    • Cons: it’s much more dangerous with certain lifts like overhead press and bench press; you don’t use a false grip in daily life so training is somewhat futile; it can change muscle recruitment patterns
  • Standard grip = thumb wraps around the bar
    • Pros:  generally more secure particularly with overhead movements and bench press; the thumb is an important part of the grip
    • Cons: Bar tends to be a little further from the wrist so sometimes one needs more mobility to complete movement

Tips for a Healthy Gut

  • Rule #1: maintain good motility with at least one full bowel movement per day
  • Not emptying bowels daily can lead to small intestinal bacterial overgrowth (SIBO) which causes the majority of irritable bowel syndrome
  • Stay hydrated and eat in a way that promotes daily bowel movement: well-cooked vegetables
  • Nutrition is very individualized – the key is figuring out what is inhibiting good gut health and becoming aware of foods that irritate your body
  • Try an elimination diet for 30-days and then reintroduce dietary groups one at a time
    • Common offenders: gluten, dairy, soy, nuts, egg whites, legumes

Miscellaneous Info

  • UCLA received nearly $4 million to study terpenes (oil plant releases) in marijuana
    • Terpenes alone and in combination with cannabinoids may have beneficial effects for pain management
    • Treatments in the future may be terpene-based instead of THC or CBD
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Notes By Maryann

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