Podcast appearances and mentions of bill desimone

Bill DeSimone joins me again to talk about his upcoming book, as well as some other topics like bodybuilder Mike Mentzer. Find him on YouTube.

What makes certain popular exercises unsafe and some machines sub-optimal, and are you inadvertently increasing your clients' risk of long-term injury (even if things seem like they're fine right now)?   Bill DeSimone returns for part 2 of our deep-dive Q&A on the biomechanics of specific exercises, machines, and modalities.   Bill is an ACE-certified health coach, Senior Fitness Specialist, and owner of Optimal Exercise in Cranbury, New Jersey, and has certifications in Functional Anatomy, Functional Fitness, and Orthopaedic Exercise. He has been training people since 1983, and he is also the author of Congruent Exercise, Moment Arm Exercise, and Joint-Friendly Fitness: Your Guide to the Optimal Exercise Program.   In this episode, we go in-depth on form, technique, and machine and equipment usage and configurations, along with Bill's thoughts on shoulder hanging, Knees Over Toes, blood flow restriction, and more!   ***

How can you optimally tailor your HIT protocol if you or your clients want to do more than just resistance training as part of their active lifestyle?    Bill DeSimone returns for a Q&A and we talk about how you can tweak your HIT protocol for maximum results for different goals, how it can complement (instead of complicate) other physical activities and sports, and some potentially controversial things that Bill has to say!   Bill challenges prevailing exercise myths within HIT and encourages factoring in individual needs and aspirations when designing workout routines, with some valuable takeaways for trainers and HIT enthusiasts looking for a more balanced and personalized approach to fitness and health.   ***

If you could sit down with one of the most successful people in the strength training industry and learn what it takes to get to the top, who would you want to listen to? Bill DeSimone just might have the episode for you — he returns to the podcast to talk about the powerful lessons he's learned from 40 years of strength training and running his fitness business, and he lays out his experiences and what you can take away from it all and apply in your own journey, whether you're just starting out or looking to grow your strength studio. In this episode, we cover so much: from how to use personal experiences in your business effectively, to managing injuries, to what it means to really understand the nature of personal training.  Bill talks about navigating challenges, training techniques and equipment, and how the industry has changed over the years.   ***  

What are the critical keys for designing the optimal workout for yourself and your clients?  Is there a problem with conventional training programs that might put a dent in your clients' progress and your fitness business' long-term sustainability?   Bill DeSimone returns for a deep dive into Joint-Friendly Fitness, where we go into detail about how to select the most effective exercises for your program, how to determine risk and avoid injury, and why all of this matters in various contexts. If you care about optimizing your programs and maximizing results, this episode is for you!  ***  

Personal Trainer Bill DeSimone believes in a gentler approach to exercise

This month we have two awesome interviews with people developing approaches to apply biomechanics in practice so things like performance training or even just standard weight training but in a safer way. This episode is Part 2 with Bill DeSimone. Bill is a personal trainer who focuses on teaching and sharing biomechanics-informed training to help prevent injury and improve performance. Part 1 was released earlier this month with Dr. Bryon Weinberg and Dr. Patrick Welsh from Athletic Movement Assessment. They are two doctors of chiropractic medicine who develop movement screens and can be used with everyday patients and clients, elite athletes, and teams. So if you haven't listened to that, make sure to go back and check it out. Connect with Bill! LinkedIn: https://www.linkedin.com/in/jffproject/ Twitter: @BillDeS Connect with BOOM! Twitter, Instagram, and Facebook: @biomechanicsonourminds LinkedIn: linkedin.com/company/biomechanicsoom/ YouTube: Biomechanics On Our Minds Website and shop: biomechanicsonourminds.com Resources Bit of BOOM: https://doi.org/10.1177/19417381211056089

Thank you to Bill DeSimone for joining me on the Health in the Real World Podcast. Bill is a personal trainer in New Jersey, and creator of Joint Friendly Fitness. Some highlights of our conversation: Want to get fit? You should do what you will do! If you get injured, then you need to consider something else. How he got started… Bill tore his bicep in 1998 Started experimenting with range of motion exercises Put together “Moment Arm Exercise” and “Congruent Exercise” His goal is to help you move in a way that minimizes chance of injury -------------------- Health in the Real World Podcast brings together personal trainers, doctors, motivational speakers, massage therapists, chiropractors, weight loss gurus and clients, acupuncturists, and inspirational and healthy people of all kinds. Chris Janke founded My Core Balance and has been a personal trainer and group fitness instructor since 2004. Welcome to Health in the Real World. --- Send in a voice message: https://anchor.fm/health-in-the-real-world/message

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Bill DeSimone, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.This is the 3rd of 3 parts with veteran competitive bodybuilder, “biomechanics” expert, author and public speaker Doug Brignole. On his website Doug describes himself as “Bodybuilder on the outside & science nerd on the inside.”In part 3, Doug & Adam talk about Balance & Core training, intensity, reciprocal innervation. Enjoy!For more info about Doug Brignole:www.dougbrignole.com/www.greatestphysiques.com/doug-brignole/ For Doug Brignole's books, visit Amazon: www.amazon.com/Books-Doug-Brignole/s?rh=n%3A283155%2Cp_27%3ADoug+BrignoleAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Bill DeSimone, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.This is the 2nd of 3 parts with veteran competitive bodybuilder, “biomechanics” expert, author and public speaker Doug Brignole. On his website Doug describes himself as “Bodybuilder on the outside & science nerd on the inside.”In part 2, Doug & Adam talk about Static vs dynamic exercise, along with speed movement and sports training. They start off the discussion with the old saying… “less is more!”For more info about Doug Brignole:www.dougbrignole.com/www.greatestphysiques.com/doug-brignole/ For Doug Brignole's books, visit Amazon: www.amazon.com/Books-Doug-Brignole/s?rh=n%3A283155%2Cp_27%3ADoug+BrignoleAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Bill DeSimone, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.This is the 1st of 3 parts with Doug Brignole. On his website Doug describes himself as “Bodybuilder on the outside & science nerd on the inside.” His competitive career spans over 40 years & he has won numerous bodybuilding titles. His most recent book—“The Physics of Fitness”—is endorsed by nine PhD professors!!! Here in part 1, Doug & Adam talk about Compound vs isolation & natural movements.For more info about Doug Brignole:www.dougbrignole.com/www.greatestphysiques.com/doug-brignole/ For Doug Brignole's books, visit Amazon: www.amazon.com/Books-Doug-Brignole/s?rh=n%3A283155%2Cp_27%3ADoug+BrignoleAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

Bill DeSimone is a NSCA-certified personal trainer and owner of Optimal Exercise in Cranbury, New Jersey. He started training people in 1983 at the Sports Training Institute in New York City.  He developed the Joint-Friendly Fitness Project, which draws on anatomy and biomechanics, providing clients with all the benefits of regular exercise while reducing the risk of injuries. He is the author of Congruent Exercise and Moment Arm Exercise.  In this episode, Bill DeSimone speaks about his new book Joint-Friendly Fitness including updates on exercises, safety precautions around exercises involving the postural muscles, weight recommendations on different exercises, Joint-Friendly Fitness full body routines, and much more.   Get an email featuring an exercise page from Joint-Friendly Fitness HERE. Learn how to program workouts that keep clients coming back For all of the show notes, links and resources - Click Here

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Doug Brignole, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.Adam kicks off the series with biomechanics expert, author, weight lifter, and personal trainer Bill DeSimone. Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints. Bill is well known for his approach to weight lifting which focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body.In part 4 Adam & Bill discuss past & present trends in training, along with a quick chat about posture, mobility & feel in exercise.Bill DeSimone WebsiteOptimalexercisenj.comBill DeSimone - Congruent Exercisehttps://www.facebook.com/CongruentExerciseAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Doug Brignole, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.Adam kicks off the series with biomechanics expert, author, weight lifter, and personal trainer Bill DeSimone. Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints. Bill is well known for his approach to weight lifting which focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body. In part 3 of 4, Adam gets Bill's opinion on the machines vs. free weights debate. Then Adam asks the question, just what is functional training today?Bill DeSimone WebsiteOptimalexercisenj.comBill DeSimone - Congruent Exercisehttps://www.facebook.com/CongruentExerciseAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Doug Brignole, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.Adam kicks off the series with biomechanics expert, author, weight lifter, and personal trainer Bill DeSimone. Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints. Bill is well known for his approach to weight lifting which focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body. In part 2 of 4, Bill talks about the importance of always using a safe limited range of motion.Bill DeSimone WebsiteOptimalexercisenj.comBill DeSimone - Congruent Exercisehttps://www.facebook.com/CongruentExerciseAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Doug Brignole, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.Adam kicks off the series with biomechanics expert, author, weight lifter, and personal trainer Bill DeSimone. Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints. Bill is well known for his approach to weight lifting which focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body.In part 1 of 4, Bill explains all about being “Joint Friendly”.Bill DeSimone WebsiteOptimalexercisenj.comBill DeSimone - Congruent Exercisehttps://www.facebook.com/CongruentExerciseAdam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

(2014) Directed by Gabe Ibáñez. Starring Antonio Banderas, Birgitte Hjort Sørensen, Dylan McDermott and Melanie Griffith. It’s a poor man's Blade Runner and it’s awesome, maybe. Watch Automata, then join the discussion, @wesoundawesome on FB & IG , @soundsawesome2 on Twitter or directly at wesoundawesome@gmail.com (mailto:wesoundawesome@gmail.com) .  “To die, you have to be alive first." Thanks for the listens and support, Please tell a friend, and check out these other shows at https://whatsoundsawesome.com/ , or wherever you find fine, free podcasts. Time Pop (https://whatsoundsawesome.com/time-pop/) - Ari and Des talk about a time travel movie, Lots of episodes to choose from. Bill & Ted Face The Music just dropped! Truth Not Trends (https://whatsoundsawesome.com/447-2/) - Jesse and Liam, Two strength coaches with personality interview guests and keep your body moving while being sheltered in place. Newest episode guest Bill DeSimone.  All The Answers (https://whatsoundsawesome.com/all-the-answers/) - Katie and Cassidy sass around a bit about their happenings, then Katie opens up the akashic records to dispense awesome direct and general guidance to the person and the people.  Website (https://whatsoundsawesome.com/) Facebook (https://www.facebook.com/whatsoundsawesome) Instagram (https://www.instagram.com/whatsoundsawesome/) Twitter (https://twitter.com/soundsawesome2)

Bill DeSimone is the creator of Joint-Friendly Fitness and the owner of Optimal Exercise in Cranbury, New Jersey. He has been a personal trainer since 1983 and is a prolific lecturer, presenter, and author. In this episode Bill regales us with anecdotes about his original book, Moment Arm Exercise, the value of being "HIT-influenced" rather than a HIT purist, and how HIT business owners can expand their offerings by leaning into the functional training movement. Visit Bill at https://optimalexercisenj.com/

Katie’s in a bit of a funk and Cassidy talks her through All The Levels of the bummer. In order to make room for the light you must open up to the darkness, there must be balance in the force. Then engineer Des’ friend, Lisa, joins the program and Katie shines a bright light on the art side.  WE ARE BACK TO EVERY SATURDAY PEOPLE, WRITE IN WITH YOUR QUESTIONS FOR THE RECORD KEEPERS, WE GOT AIR TIME TO FILL!!!!  FB/IG/T @allanswerspod or write directly to allanswerspod@gmail.com (mailto:allanswerspod@gmail.com) Thanks for the listens and support, Please tell a friend, and check out these other shows at https://whatsoundsawesome.com/ , or wherever you find fine, free podcasts. Time Pop (https://whatsoundsawesome.com/time-pop/) - Ari and Des talk about a time travel movie, Lots of episodes to choose from, Bill & Ted Face the Music just dropped.  Truth Not Trends (https://whatsoundsawesome.com/447-2/) - Jesse and Liam, Two strength coaches with personality interview guests and keep your body moving while being sheltered in place. Bill DeSimone joins the show this Monday. Apocalypse Now (https://whatsoundsawesome.com/apocalypse-now/) - Scott, Calum, and Des discuss films about society surviving a rough patch, not unlike the one you’re currently experiencing, except more zombies, hopefully. Check out Automata, This Thursday! Website (https://whatsoundsawesome.com/)      Facebook (https://www.facebook.com/whatsoundsawesome)      Instagram (https://www.instagram.com/whatsoundsawesome/)      Twitter (https://twitter.com/soundsawesome2)

Bill DeSimone (Congruent Exercise) is a personal trainer known for his sensible, biomechanics-based approach to strength training and is the go-to biomechanics expert for some of the best high-intensity trainers in the world like Dr. Doug McGuff and Skyler Tanner.  Starting as a trainer in 1983 in New York City, in 2006 he opened his own studio, Optimal Exercise, in central New Jersey. He is the author of Congruent Exercise: How to Make Weight Training Easier on Your Joints (Kindle version); and the upcoming Joint-Friendly Fitness: Your Guide to the Optimal Exercise Program. He has presented at national conferences, provided in-services for private studios, and consults online or by phone with individual exercisers. In this episode, Bill shares updates about his shoulder injury, how to do joint-friendly weight training, how to exercise without hurting the shoulders and back, recommended machines for weight training and much more. Learn how to build a successful high intensity training business and join the HIT Business Membership For all of the show notes, links and resources - Click Here

On this episode, we bring back biomechanics' expert, Bill DeSimone, to discuss an exercise technique called ‘Negative' Training. Negatives are performed by substantially slowing down the lowering phase (negative phase) of the repetition, thereby, increasing the intensity of the exercise you are performing.  Bill starts off addressing the recent surge in popularity of Negative training and its subcategories; Negative Only training, Forced Negatives, Static Contractions and Negative Emphasized training.  We cover: Can Negatives build bigger muscles compared to conventional high intensity protocols?  Thoughts on when to use negatives as a good tool. Different types of negative protocols. A novel way of looking at ‘plateaus' – the point where the trainee doesn't seem to be getting       any stronger.   The potential dangers of negative training and how to avoid the big mistakes?   Listen to this episode and get positively InFormed on negative training.  Enjoy!Negative Push-up video: https://youtu.be/65JduvWc8AENegative Chin-up video: https://youtu.be/B44dYlm5H_8Failed Squat video: https://youtu.be/8NAEEeqVragBill DeSimone Website: Optimalexercisenj.comBill DeSimone - Congruent Exercise: https://www.facebook.com/CongruentExerciseAdam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout & to find a location nearest you:http://bit.ly/Podcast_FreeWorkout

Biomechanics expert Bill DeSimone is back by popular demand for the 3rd time! In this episode, a deep look and discussion into the latest internet sensation—the barbell hip-thrust and related movements. What is a barbell hip-thrust? What are the benefits? Does it work as advertised? Is it worth the risk?DeSimone, together with Adam and Mike go on to offer critical insight into potentially better alternatives, answer the most commonly asked questions, and moreover, remind us that not all exercises are created equal and each needs to be analyzed objectively for safety and efficacy. Listen and learn how we set apart the popular exercise crazes from those worth doing BodyBuilding.com – Barbell Hip Thrusthttps://www.bodybuilding.com/exercises/barbell-hip-thrustBill DeSimone WebsiteOptimalexercisenj.comBill DeSimone - Congruent Exercisehttps://www.facebook.com/CongruentExerciseAdam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout & to find a location nearest you:http://bit.ly/Podcast_FreeWorkout

My guest today is Bill Desimone. Bill is considered by many to be one of the most knowledgeable experts in applied exercise biomechanics. He has an incredible ability to look at the different joints and lever systems of the body like an engineer, understanding what those systems are capable of and using that knowledge to […] The post Episode 21 – Joint Friendly Exercise with Bill Desimone appeared first on Deskbound.

Bill DeSimone (Congruent Exercise) is a personal trainer known for his sensible, biomechanics-based approach to strength training and is the go-to biomechanics expert for some of the best high-intensity trainers in the world like Dr Doug McGuff and Skyler Tanner. Starting as a trainer in 1983 in New York City, in 2006 he opened his own studio, Optimal Exercise, in central New Jersey. He is the author of Congruent Exercise: How to Make Weight Training Easier on Your Joints (Kindle version); and the upcoming Joint-Friendly Fitness: Your Guide to the Optimal Exercise Program. He has presented at national conferences, provided in-services for private studios, and consults online or by phone with individual exercisers. Listen to my other podcasts with Bill here: Part 1 and Part 2. In this episode, we cover: Bill’s severe shoulder injury and subsequent surgery, which left him very debilitated but gave him a whole new perspective and appreciation for physical therapy. How to think about risk in recreational sports as you age and how to incorporate “play” activity safely into your lifestyle. How to get the most out of clients during workouts and how to motivate loved ones to exercise. … and much, much more This episode is brought to you by HITuni, HITuni have partnered with Bill DeSimone to launch a new course Functional Training: A biomechanics approach to integrating FT with HIT. The course demonstrates joint stabilization techniques, that are a must to enhance muscle stimulation in intermediate and advanced clients. Adding corrective movements and stretching to the mix will address the muscle imbalances and postural deficits many individuals suffer from. Finally, integrated movements and power plyometrics can be used to create more challenging programmes for athletes and advanced trainees. Bill DeSimone, the biomechanics expert in our community, demystifies, distils and refines Functional Training, eliminating the ineffective and dangerous. What is presented is the legitimate, the biomechanically-sound, joint-friendly and workout-enhancing elements of Functional Training that assimilate perfectly with the HIT model. You will learn how to use stabilization techniques, corrective movements, integrated movements, power plyometric exercises, recovery techniques and how, when and with whom to adapt a classic HIT routine into various HIT-Functional Training hybrid routines. Get 15% OFF this week only (ends 07/10/18) with coupon code CW15 - Learn more HERE This episode is also brought to you by ARXFit.com, ARX are the most innovative, efficient and effective all-in-one exercise machines I have ever seen. I was really impressed with my ARX workout. The intensity and adaptive resistance were unlike anything I’ve ever experienced. I love how the machine enables you to increase the negative load to fatigue target muscles more quickly and I love how the workouts are effortlessly quantified. The software tracks maximum force output, rate of work, total amount of work done and more in front of you on-screen, allowing you to compete with your pervious performance, to give you and your clients real-time motivation. As well as being utilised by many HIT trainers to deliver highly effective and efficient workouts to their clients, ARX comes highly recommended by world-class trainers and brands including Bulletproof, Tony Robbins, and Ben Greenfield Fitness. To find out more about ARX and get $500 OFF install, please go to ARXFit.com and mention Corporate Warrior in the how did you hear about us field – Learn more HERE For all of the show notes, links and resources - Click HERE

On the 9th and 10th March 2018, I attended the Resistance Exercise Conference in Minneapolis, Minnesota, US. I had one of the best weekends of my life. I had the opportunity to meet some of my personal heroes, podcast guests and listeners, learn from amazing minds and network with a great strength training community. I came away from the event feeling incredibly inspired and connected to a great group of individuals passionate about strength training and motivated to make the world a healthier place. If you are passionate about high intensity training, becoming a great personal trainer or want to start and/or grow your strength training business, this is the place to be. I will be looking to attend every single year. In this episode, I provide four short (~15-30min) interviews with some of the speakers at the conference. You will be hearing from Arthur Jones's former right hand man, Jim Flanagan (see Part 1 and Part 2), motivation scientist & author, Michelle Segar (No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness), Lower Back strengthening expert, Dr. Ted Dreisinger, and PhD candidate, Rob Morton (Understanding Skeletal Muscle Hypertrophy: Protein Metabolism and Resistance Training). Together, we cover: The importance of working 'on' the business rather than 'in' the business How to effectively sell exercise machines Arthur Jones's controversial final trade show appearance How decision fatigue affects exercise compliance How to get more people strength training How to sell high intensity training Removing lower back pain The most effective ways to strengthen the lower back Should you workout fasted? How much muscle hypertrophy is derived from resistance training vs protein How to keep hold of muscle when you're trying to lose fat ... and much more! This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff, Dr James Fisher and Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. If you want to become an excellent HIT Personal Trainer, create a great team of trainers, build a successful strength training business or just significantly improve your knowledge of high intensity training, use CW10 to get 10% off courses below: Master Personal Trainer Course - Order Here Personal Trainer Course - Order Here CPD HIT Course - Order Here Do-it-yourself Course - Order Here This episode is brought to you by the Corporate Warrior Membership, the best online resource to help you get optimal results from your high intensity training and/or start and grow your strength training business with exclusive high quality content, a best-in-class forum community, 1-on-1 coaching, exclusive savings on HIT products like courses, exercise equipment, workout gear, events and more. To learn more, please to go HERE FREE HIT workout progress sheet and 20 podcast transcripts with guests like Dr. Doug McGuff, Drew Baye, and Bill DeSimone – Click Here For all of the show notes, links and resources - Click Here

Jim Flanagan is one of the most knowledgable and effective strength trainers in the world, and served alongside Arthur Jones during the Nautilus and MedX founding era for 36 years. In 2017, Jim Flanagan was inducted into the National Fitness Hall of Fame. In this podcast episode, Jim Flanagan joins me for a Part 2. This was even better than the first episode and Jim and I cover a lot of interesting topics within high intensity training, body building, and the fitness business. Contact Jim: Email - jjflanagan [@] centurylink.net The Real HIT Experience Official Website The Real HIT Experience on Facebook Jim Flanagan’s Resistance Solutions, Inc. on Linkedin Jim Flanagan on Linkedin Jim Flanagan at the National Fitness Hall of Fame Museum & Institute We cover: The exercise machine industry and the challenges exercise machine manufacturers face today The history of Arthur Jones Casey Viator and The Colorado Experiment Freak athletes Jim's personal workout What to focus on when starting a strength training business How to find/cultivate personal training talent The importance of sticking to your business strengths And much more ….   This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff, Dr James Fisher and Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. If you want to become an excellent HIT Personal Trainer, create a great team of trainers, build a successful fitness business or just significantly improve your knowledge of high intensity training, use CW10 to get 10% off courses – HERE This episode is also brought to you by the Corporate Warrior Membership, an online service designed to help you get the best results from your high intensity training and/or start and grow your strength training business with exclusive high quality podcast and digital content, a best-in-class forum community, 1-on-1 coaching, exclusive discounts on HIT products and services like courses, exercise equipment, workout gear, events and more. To learn more, please to go HERE FREE HIT workout progress sheet and 20 podcast transcripts with guests like Dr. Doug McGuff, Drew Baye, and Bill DeSimone – Click Here For all of the show notes, links and resources - Click Here

Danny Lennon is the founder of Sigma Nutrition, a provider of high-quality, evidence-based information and coaching on nutrition, performance & exercise. He's also the host and founder of Sigma Nutrition Radio, which has become one of the most popular science-based podcasts on nutrition and exercise. With the constant innovation in voice technology such as Amazon's Alexa and Google Home, the market for voice content continues to grow. A podcast can be an excellent way to educate your audience and grow your business. Podcasts can be used to provide valuable content to your growing niche audience and promote products and services to drive more sales. Owen Dockham and I talked about how he and other fitness business owners could use a podcast to address frequently asked questions about high-intensity training. Existing clients can then share this content with friends and this can bring referrals to your business. Regardless if you have a fitness business, online shop, online coaching, or starting a podcast for it's own sake, podcasts are a great strategy for building an audience, generating more traffic and getting more customers. In this episode, Danny describes how he created one of the most popular nutrition and exercise podcasts in the world. We cover: How Sigma Nutrition started Interview preparation The Sigma Nutrition Radio business plan Time Management ... and much more! This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff, Dr James Fisher and Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. If you want to become an excellent HIT Personal Trainer, create a great team of trainers, build a successful fitness business or just significantly improve your knowledge of high intensity training, use CW10 to get 10% off courses – HERE This episode is also brought to you by Health IQ: A life insurance company that helps health conscious people like runners, cyclists, weight lifters, HIT participants and more, get a lower rate on their life insurance. Go to healthiq.com/cwarrior to support the show and see if you qualify. If you take care of yourself, do smart strength training, eat well, and you’re life insurance company doesn’t seem like they care, there’s an answer for you: Health IQ actually gives savings to people who take care of themselves. About 56% of Health IQ customers save between 4-33% on their life insurance. Health IQ customers can save up to a third because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive, but your life insurance company probably just doesn’t care, you care, and there are companies out there that care. To see if you qualify, get your free quote today at healthiq.com/cwarrior or mention the promo code CWarrior when you talk to a health IQ agent. FREE HIT workout progress sheet and 20 podcast transcripts with guests like Dr. Doug McGuff, Drew Baye, and Bill DeSimone – Click Here For all of the show notes, links and resources - Click Here

In this episode, I am interviewed by Bill Choi of the Anchors of Health Podcast. Bill is a great host and his podcast is 5-stars with 100+ reviews! This is a really fun conversation and a comprehensive introduction to high intensity training. This is an ideal episode for you if you're a beginner to HIT or looking to brush up on your HIT fundamentals. In this episode, we cover: How HIT can save you tons of time in the gym Examples of HIT using machines, bodyweight and free weights Repetition speed How to measure TUL (time-under-load) and total workout time How to determine the correct weight to use for each exercise Best practices for warming up How to train safely How to improve your cardiovascular system … and much more This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff, Dr James Fisher and Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. If you want to become an excellent HIT Personal Trainer, create a great team of trainers, build a successful fitness business or just significantly improve your knowledge of high intensity training, use CW10 to get 10% off courses – HERE This episode is also brought to you by Health IQ: A life insurance company that helps health conscious people like runners, cyclists, weight lifters, HIT participants and more, get a lower rate on their life insurance. Go to healthiq.com/cwarrior to support the show and see if you qualify. If you take care of yourself, do smart strength training, eat well, and you’re life insurance company doesn’t seem like they care, there’s an answer for you: Health IQ actually gives savings to people who take care of themselves. About 56% of Health IQ customers save between 4-33% on their life insurance. Health IQ customers can save up to a third because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive, but your life insurance company probably just doesn’t care, you care, and there are companies out there that care. To see if you qualify, get your free quote today at healthiq.com/cwarrior or mention the promo code CWarrior when you talk to a health IQ agent. FREE HIT workout progress sheet and 20 podcast transcripts with guests like Dr. Doug McGuff, Drew Baye, and Bill DeSimone – Click Here For all of the show notes, links and resources - Click Here

Blair Wilson is the co-founder of MedX Precision Fitness (@Medxfitness), a fast growing strength training facility in Toronto, Canada. Prior to starting MedX Precision Fitness, Blair was a professional water skier and long time mentee to John Little. Blair has contributed to several influential studies on the mechanisms of fitness and weight loss – two of which have been published in international publications – and he is also a founding member of the Canadian Sarcopenia Foundation. Check out the MedX Precision Fitness Bod Pod Service - HERE In this episode, Blair and I mostly focus on his recent findings from data on himself and his own clients. Blair has noticed that many of his trained clients have noticed significant lean gains following periods of extending rest from regular training. This is an ideal episode for you if you're a trained individual who is looking to optimise muscle gain over the long-term or a business owner looking to do the same for your clients. Client data - pending We also cover: How periodic lay-offs from training can increase muscle gain in trained individuals How this has informed training programming Higher frequency vs lower frequency Bod Pod vs DEXA vs electric sales … and much more This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff, Dr James Fisher and Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. If you want to become an excellent HIT Personal Trainer, create a great team of trainers, build a successful fitness business or significantly improve your knowledge of high intensity training, I highly recommend you use CW10 to get 10% off courses – HERE This episode is also brought to you by Health IQ: A life insurance company that helps health conscious people like runners, cyclists, weight lifters, HIT participants and more, get a lower rate on their life insurance. Go to healthiq.com/cwarrior to support the show and see if you qualify. If you take care of yourself, do smart strength training, eat well, and you’re life insurance company doesn’t seem like they care, there’s an answer for you: Health IQ actually gives savings to people who take care of themselves. About 56% of Health IQ customers save between 4-33% on their life insurance. Health IQ customers can save up to a third because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive, but your life insurance company probably just doesn’t care, you care, and there are companies out there that care. To see if you qualify, get your free quote today at healthiq.com/cwarrior or mention the promo code CWarrior when you talk to a health IQ agent. FREE HIT workout progress sheet and 20 podcast transcripts with guests like Dr. Doug McGuff, Drew Baye, and Bill DeSimone – Click Here For all of the show notes, links and resources - Click Here

James Schramko is the Founder and CEO of business coaching services SuperFastbusiness.com and SilverCircle.com. He’s considered by many as the top online business coach on the planet. James is the author of the Amazon Best Seller, Work Less, Make More ( Amazon US / Amazon UK ). This book is excellent. I devoured it in 2 days and started implementing immediately. In his 8 years as a business coach, he’s helped over 2,000 students create and maintain six, seven and eight-figure businesses. 78.5% of his community make more than $100k per year. Members of James’s select group (Silver Circle) report multi-million dollar gains within short periods of working with James. His podcast, SuperFast Business Online Business Coaching, gets 65,000 downloads each month and has been downloaded a total of 2.8 million times! Regardless of what business you're in, James can add an enormous amount of value. We cover: Why it took James 9-months to make his first online sale How to find your "converting offer" The importance of focusing on the customer Productivity Pareto Law The importance of curtailing social media consumption The Law of Category Podcasting opportunities … and much more This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff, Dr James Fisher and Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. If you want to become an excellent HIT Personal Trainer, create a great team of trainers or build a successful fitness business, I highly recommend you use CW10 to get 10% off any course – HERE This episode is also brought to you by Health IQ: A life insurance company that helps health conscious people like runners, cyclists, weight lifters, HIT participants and more, get a lower rate on their life insurance. Go to healthiq.com/cwarrior to support the show and see if you qualify. If you take care of yourself: do smart strength training, eat well, and you’re life insurance company doesn’t seem like they care, there’s an answer for you: Health IQ actually gives savings to people who take care of themselves. About 56% of Health IQ customers save between 4-33% on their life insurance. Health IQ customers can save up to a third because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive, but your life insurance company probably just doesn’t care, you care, and there are companies out there that care. To see if you qualify, get your free quote today at healthiq.com/cwarrior or mention the promo code CWarrior when you talk to a health IQ agent. FREE HIT workout progress sheet and 20 podcast transcripts with guests like Dr. Doug McGuff, Drew Baye, and Bill DeSimone – Click Here For all of the show notes, links and resources - Click Here

Owen Dockham started Live Oak Strength and Nutrition to offer a rational, safe, and effective approach to exercise not found anywhere else in the eastern bay area. Having supervised over 7000 one-on-one personal training sessions, with individuals ranging from ages 13-87, Owen has found that everyone has something positive to gain from their unique, evidence based approach to exercise. Through his career in the health and wellness industry, Owen has learned how to help guide people accomplish meaningful results; effectively, without hurting them and without wasting their time doing dangerous or inefficient movements. Owen believes exercise should enhance life and not consume it, and should never under any circumstances cause injury.  That’s why Owen and his team adhere to the principles of high-intensity training, supervising brief and intense workouts, on a one-on-one basis, in a beautiful facility free of distractions. Like many health practitioners, Owen's passion for what he does stems from his own personal obstacles that were overcome by implementing the modality he's now deeply invested in teaching.  Many wasted hours at the gym following genetically gifted fitness marketer’s advice, left Owen constantly frustrated and feeling like a failure. He learned, studied and implemented the principles of high-intensity training into his workouts and started to gain muscle, energy, and feel more confident and experience less regular aches and pains.  He knew he had to share this amazing work with as many people as possible, and nothing was going to stop him. Outside of Live Oak, Owen enjoys playing classical and jazz piano, the outdoors, the company of his beautiful fiancée Lucy, two pit bulls, Luna and Sophie and their cat Darwin.  It is his dream that everyone has the strength, courage and patience to pursue their dreams like he has. Owen is honoured to help anyone willing to go for it. Contact Owen: Email - owen@everstrongsf [dot] com Everstrong Instagram Instagram Live Oak Strength & Nutrition Owen and his business partner, Abe, are offering Corporate Warrior listeners an exclusive offer: get a free introductory workout + 2 additional workouts at Everstrong (San Francisco) for just $100 (save $50) by mentioning Corporate Warrior when you arrange your free workout - SCHEDULE HERE In this episode, Owen shared some excellent tactics for growing your strength training business. Owen has had a lot of success acquiring many new customers through networking (BNI). Joining a networking group is a very effective way to improve your networking skills, perfect your business pitch (value statement), improve public speaking skills, and build life-changing relationships. Owen and I go deep on the benefits of networking and how to leverage it for maximum benefit in your business. We also cover:   How to leverage Instagram and influence marketing to grow your business How to acquire more customers through networking How to create resources to address frequently asked questions Strength training business opportunities The meditative qualities of HIT The many benefits of HIT beyond the obvious (strength) The pros and cons of going solo vs a business partnership How to run a business with your spouse How to secure investment for your business Time management strategies and tactics ... and much more   This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff, Dr James Fisher and Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. If you want to become an excellent HIT Personal Trainer, create a great team of trainers or build a successful fitness business, I highly recommend you use CW10 to get 10% off any course – HERE This episode is also brought to you by Health IQ: A life insurance company that helps health conscious people like runners, cyclists, weight lifters, HIT participants and more, get a lower rate on their life insurance. Go to healthiq.com/cwarrior to support the show and see if you qualify. If you take care of yourself: do smart strength training, eat well, and you’re life insurance company doesn’t seem like they care, there’s an answer for you: Health IQ actually gives savings to people who take care of themselves. About 56% of Health IQ customers save between 4-33% on their life insurance. Health IQ customers can save up to a third because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive, but your life insurance company probably just doesn’t care, you care, and there are companies out there that care. To see if you qualify, get your free quote today at healthiq.com/cwarrior or mention the promo code CWarrior when you talk to a health IQ agent. This episode is also brought to you by ARXFit.com, ARX are the most innovative, efficient and effective all-in-one exercise machines I have ever seen. I was really impressed with my ARX workout. The intensity and adaptive resistance were unlike anything I’ve ever experienced. I love how the machine enables you to increase the negative load to fatigue target muscles more quickly and I love how the workouts are effortlessly quantified. The software tracks maximum force output, rate of work, total amount of work done and more in front of you on-screen, allowing you to compete with your pervious performance, to give you and your clients real-time motivation. As well as being utilised by many HIT trainers to deliver highly effective and efficient workouts to their clients, ARX comes highly recommended by world-class trainers and brands including Bulletproof, Tony Robbins, and Ben Greenfield Fitness. To find out more about ARX and get $1,000 OFF software licensing fees, please go to ARXfit.com and mention Corporate Warrior in the how did you hear about us field - ORDER HERE FREE HIT workout progress sheet and 20 podcast transcripts with guests like Dr. Doug McGuff, Drew Baye, and Bill DeSimone – Click Here QUESTION(S) OF THE DAY: What is the most effective tactic you've used to grow your strength training business? Let me know in the comments below. For all of the show notes, links and resources - Click Here

Fahad Ahmad is a serial entrepreneur and founder of KetoGeek: Energy Pods and science-based information on health, food and nutrition. Check out the KetoGeek Podcast, Blog, and YouTube Channel.  Here's my interview on KetoGeek - HERE In this episode, we cover:   The Ketogenic diet The Carnivore diet Intermittent feasting The genesis and grand mission of KetoGeek Why sometimes it’s smarter to start a service business before a product business The importance of building businesses based on your strengths and passion How one tweet from Tim Ferriss made KetoGeek explode How KetoGeek developed their Energy Pods. New KetoGeek products How to manage information overwhelm Dogmatism How to build and promote a successful podcast … and much more This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff, Dr James Fisher and Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. If you want to become an excellent HIT Personal Trainer, create a great team of trainers or build a successful fitness business, I highly recommend you use CW10 to get 10% off a PT Course – HERE This episode is also brought to you by Health IQ: A life insurance company that helps health conscious people like runners, cyclists, weight lifters, HIT participants and more, get a lower rate on their life insurance. Go to healthiq.com/cwarrior to support the show and see if you qualify. If you take care of yourself: do smart strength training, eat well, and you’re life insurance company doesn’t seem like they care, there’s an answer for you: Health IQ actually gives savings to people who take care of themselves. About 56% of Health IQ customers save between 4-33% on their life insurance. Health IQ customers can save up to a third because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive, but your life insurance company probably just doesn’t care, you care, and there are companies out there that care. To see if you qualify, get your free quote today at healthiq.com/cwarrior or mention the promo code CWarrior when you talk to a health IQ agent. FREE HIT workout progress sheet and 20 podcast transcripts with guests like Dr. Doug McGuff, Drew Baye, and Bill DeSimone – Click Here QUESTION(S) OF THE DAY: How do you deal with information overwhelm? Let me know in the comments below. For all of the show notes, links and resources - Click Here

A certified personal trainer since 1997, and a Licensed Kinesitherapist since 2002, Craig started his career in the fitness industry after being mesmerised watching his own ACL surgery. He started seeing clients in small gyms and private studios before embarking on his own to run a successful in-home training business that would eventually offer in-home High Intensity Training. He finally opened his first studio in a 600 sq/ft office space in 2011, and now operates in his own 1400 sq/ft space in Quebec, Canada - Book Here Email Craig - craig@gethit [dot] ca This episode is a master class on how to start, deliver and grow a mobile in-home HIT business. A mobile HIT business can be a cost effective (low entry) and high-profit business. On it's own or with online coaching (distance training) it can become a great way to make a living and help people doing something you love. Also, if desired, it can become a great stepping stone to starting a strength training facility further down the line. In this episode, we cover:   How to get started from scratch with no qualifications or personal training experience How to deliver and instruct an in-home HIT workout step-by-step The importance of centralising and finding a high-profit area Finding the right clientele How to market How to figure out pricing Scaling and online coaching How to transition to opening a HIT facility ... and much more Below is a blog post from Craig on how to start a mobile in-home HIT business. The blog post is very entertaining and useful. I've added my own notes with "[LN: ....]" Enter Craig Hubert   The fitness industry is an interesting place, kind of one big contradiction. On one end, it represents the picture of what we all strive to be, vibrant, active, strong, agile, sporting a lean physique, with perfect blood markers from cholesterol to sugars. Yet on the other end, the industry is littered with bad information, dangerous training techniques, questionable diets, and looks more like one large, incredibly bad, infomercial. Below are my suggestions to get you started in the industry, as well as how to go about starting your own in-home HIT centered training business. Getting Started Most people getting involved in personal training think they’ll be doing 40+ sessions per week making $100/ session. The reality is, for most, getting to a solid income takes work - if you want the gold, ya gotta dig. Get certified. This is a no brainer. As most people will start in a big box gym, a certification is required. ACSM, NSCA, ACE are the more well known, but if HIT is your goal, HITUNI is a solid program - Use CW10 to get 10% off - LINK Immerse yourself! Read everything, In HIT, this includes the Nautilus bulletins, books by McGuff, Little, Darden, Westcott, to name a few. Read books from authors outside HIT, Poliquin, Pavel, Dan John for example. And attend seminars - lots of ‘em. The good ones will teach you things no university can. I heard there’s a pretty good one each year in Minnesota ... [LN: Craig is referring to the Resistance Exercise Conference, use CorporateWarrior10 to get 10% off - LINK ] You need to work with people, so to Globo Gym you go! The benefit to working in a large gym is not the pay, it generally sucks, but you get to work with a ton of people, with different shapes and sizes, interests and abilities. This is where you learn the craft. You’ll also be highly entertained by dumb shit.... Oh yes, stupidity is rampant in the big box gyms. Find a mentor. This is key IMO, find that person doing what you want to do and reach out - everybody is different, so do your homework and approach them in a courteous, respectful manner. In-Home Training A HIT centered In-home business fit together like OJ’s glove (wait, no... they actually fit... ) so maybe more like Taylor Swift and Kanye West (wait...nope) any ways, it works. [LN: I'm British and don't understand this reference ... ] Define your market. Who will be your primary client? Seniors, Executives, Housewives? (it doesn’t mean you can’t train all walks of life, but in my experience, referrals are key, and like refer like). Once defined then... Tailor your message - HIT has plenty of benefits, but not everybody cares about the same things. A retired senior might not care that a sessions is 20-30 minutes, as time may not be an issue. However the emphasis on safety may resonate to there failing ears (me being funny, not offensive). Pick your area to work based on your target market, and do not leave it. In-home training does not work well if you’re spending all of your time driving out of your way from one client to the next. Schedule for traffic and road condition issues. Have to cross train tracks to get to aclient? Leave yourself some extra time to accommodate a possible wait for passing trains. Nothing will stress you out more than falling behind early in your day, causing you to be late for most clients. Add about 15-20% over the standard price for a training session in a gym. This is a soft number, as your experience as well as your model will influence your price points. Other Considerations Get your house in order first - Try to start debt free, there is nothing worse than making business decisions based on short term personal financial needs that will negatively impact the long term vision of your business. This can be as simple as setting your pricing too low to make the quick buck now, but makes raising your rates much harder in the future (people get very accustomed to a low price, and tend to be very resistant to increases.) Bootstrap - It’s easy to think that borrowing money will help you out, but please try to avoid both banks and private lenders. I know lots of people borrow successfully, I just feel that when it’s all on you, you’ll think smarter, and be way more creative. It’s easy to throw money at problems, being creative to find work arounds is what creates lasting businesses. [LN: this is huge and important to underscore. Low budgets force you to do the hard thinking and pick the RIGHT things to do with the highest impact]. Keep distractions to a minimum - It is way easier to think big, doing the things necessary to grow a large business (if that’s the goal) when you don’t have a family or a serious relationship that can potentially draw your attention away from the big picture - it’s a harsh statement, but something I’ve experienced first hand. My decisions don’t just affect me, they can have lasting consequences on my family, as such, I second guess more, and riskier plays that had large potential upsides tend to get shelved. I’m not saying that it can’t be done, just that the emotional strain is much harder. In-Home Training can be very lucrative, at $50/ 30 minute session price tag, doing a reasonable 40 sessions per week (amounts to 20 hours of actual work) brings in $2000/week. Which is good money in many areas of the world. Keeping in mind that your price reflects the market you’re in - NYC would most likely be closer to $100 or more per session. Treat you In-Home business like you would any other, with professionalism and integrity, and the sky's the limit. This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff, Dr James Fisher and Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. If you want to become an excellent HIT Personal Trainer, create a great team of trainers or build a successful fitness business, I highly recommend you use CW10 to get 10% off a PT Course – HERE This episode is also brought to you by Health IQ: A life insurance company that helps health conscious people like runners, cyclists, weight lifters, HIT participants and more, get a lower rate on their life insurance. Go to healthiq.com/cwarrior to support the show and see if you qualify. If you take care of yourself: do smart strength training, eat well, and you’re life insurance company doesn’t seem like they care, there’s an answer for you: Health IQ actually gives savings to people who take care of themselves. About 56% of Health IQ customers save between 4-33% on their life insurance. Health IQ customers can save up to a third because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive, but your life insurance company probably just doesn’t care, you care, and there are companies out there that care. To see if you qualify, get your free quote today at healthiq.com/cwarrior or mention the promo code CWarrior when you talk to a health IQ agent. FREE HIT workout progress sheet and 20 podcast transcripts with guests like Dr. Doug McGuff, Drew Baye, and Bill DeSimone – Click Here For all of the show notes, links and resources - Click Here

In this episode, I am interviewed by the host of the Addicted To Fitness Podcast (website), Nick Burch. This was a really fun conversation where I got the opportunity to describe my fitness story, how I stumbled across HIT and how it changed everything! Check out the Elemental Training Tampa blog post for this episode - HERE In this episode, we cover: How high-intensity training changed my life My favourite Corporate Warrior podcast episodes How I got more ripped effortlessly What is HIT? TUL vs repetitions … and much more This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff, Dr James Fisher and Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. If you want to become an excellent HIT Personal Trainer, create a great team of trainers or build a successful fitness business, I highly recommend you use CW10 to get 10% off the Master PT Course - HERE This episode is brought to you by Health IQ: A life insurance company that helps health conscious people like runners, cyclists, weight lifters, HIT participants and more, get a lower rate on their life insurance. Go to healthiq.com/cwarrior to support the show and see if you qualify. If you take care of yourself: do smart strength training, eat well, and you’re life insurance company doesn’t seem like they care, there’s an answer for you: Health IQ actually gives savings to people who take care of themselves. About 56% of Health IQ customers save between 4-33% on their life insurance. Health IQ customers can save up to a third because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive, but your life insurance company probably just doesn’t care, you care, and there are companies out there that care. To see if you qualify, get your free quote today at healthiq.com/cwarrior or mention the promo code CWarrior when you talk to a health IQ agent. FREE HIT workout progress sheet and 20 podcast transcripts with guests like Dr. Doug McGuff, Drew Baye, and Bill DeSimone – Click Here For all of the show notes, links and resources - Click Here

Mark Houghton is a pro bodybuilder, BNBF (British National Bodybuilding Federation) British Over-40s and Overall Masters Champion. Mark made his professional debut at the DFAC (Natural Bodybuilding) world finals and placed 3rd in the Masters Class. Early on in his training, Mark was introduced to the work of Arthur Jones and Mike Mentzer. Throughout his training career, Mark has utilised heavy duty split routines, high and low volume/frequency and zone training (J-Reps) using mostly Nautilus and MedX equipment. In this episode, we discuss: Mark's most productive routines How Mark's routines have changed throughout his training career Mark's training inspirations How to use HIT to prepare for bodybuilding contests How some stuff just doesn't matter (and how to relax about it) High-Carb diets ... and much more This episode is brought to you by Health IQ: A life insurance company that helps health conscious people like runners, cyclists, weight lifters, HIT participants and more, get a lower rate on their life insurance. Go to healthiq.com/cwarrior to support the show and see if you qualify. If you take care of yourself: do smart strength training, eat well, and you’re life insurance company doesn’t seem like they care, there’s an answer for you: Health IQ actually gives savings to people who take care of themselves. About 56% of Health IQ customers save between 4-33% on their life insurance. Health IQ customers can save up to a third because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive, but your life insurance company probably just doesn’t care, you care, and there are companies out there that care. To see if you qualify, get your free quote today at healthiq.com/cwarrior or mention the promo code CWarrior when you talk to a health IQ agent. Are you interested in optimising your HIT results or starting a HIT personal training business? Support the podcast and get 10% off HITuni.com HIT courses with coupon code CW10 – Click Here FREE HIT workout progress sheet and 20 podcast transcripts with guests like Dr. Doug McGuff, Drew Baye, and Bill DeSimone – Click Here For all of the show notes, links and resources - Click Here

Menno Henselmans (Instagram and Facebook) is an online physique coach, fitness model, scientific author and the creator and director of Bayesian Bodybuilding. Menno has also worked with multiple pro card winning clients and international prize winners in physique sports and powerlifting and is an international speaker for BodyPower, the Norwegian Academy for Personal Training (AFPT), Paleo f(x), Intelligent Strength and the Oxford and Cambridge Alumni Association. You'll notice Menno and I discuss minimalism and his lifestyle as a digital nomad for the first 20-minutes of the interview. If you're here for the muscle-building talk, feel free to skip this part. Sometimes it's better to warm up on a lighter topic before debating training philosophies ;-) In this episode, we discuss: Minimalism A day in the life of Menno Recommendations for beginner, intermediate and advanced hard-gainers on how to optimise muscle gain in terms of training volume, frequency, and intensity and diet. Training nihilism How to interpret exercise science and the inherent problems Menno's current diet protocol ... and much more This episode is brought to you by Health IQ: A life insurance company that helps health conscious people like runners, cyclists, weight lifters, HIT participants and more, get a lower rate on their life insurance. Go to healthiq.com/cwarrior to support the show and see if you qualify. If you take care of yourself: do smart strength training, eat well, and you’re life insurance company doesn’t seem like they care, there’s an answer for you: Health IQ actually gives savings to people who take care of themselves. About 56% of Health IQ customers save between 4-33% on their life insurance. Health IQ customers can save up to a third because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive, but your life insurance company probably just doesn’t care, you care, and there are companies out there that care. To see if you qualify, get your free quote today at healthiq.com/cwarrior or mention the promo code CWarrior when you talk to a health IQ agent. Are you interested in optimising muscle gain, fat loss and overall health or starting a HIT personal training business? Get 10% off HITuni.com HIT courses with coupon code CW10 – Click Here FREE HIT workout progress sheet and 20 podcast transcripts with guests like Dr. Doug McGuff, Drew Baye, and Bill DeSimone – Click Here For all of the show notes, links and resources - Click Here

In this episode, I am interviewed on The Deskbound Podcast (iTunes) by podcaster, entrepreneur and my good friend, Brandon Olin. Brandon is also the founder of Movility, which provides products and resources to help the desk-bound busy professional to improve their health and fitness.  In this episode, we discuss: The benefits of high intensity strength training Resistance training and anti-aging Why HIT is a great fit for a busy professional The importance of adding one new habit at a time The Slow Carb Diet Common training mistakes How to manage volume and frequency And more ... This episode is brought to you by Health IQ: A life insurance company that helps health conscious people like runners, cyclists, weight lifters, HIT participants and more, get a lower rate on their life insurance. Go to healthiq.com/cwarrior to support the show and see if you qualify. If you take care of yourself: do smart strength training, eat well, and you’re life insurance company doesn’t seem like they care, there’s an answer for you: Health IQ actually gives savings to people who take care of themselves. About 56% of Health IQ customers save between 4-33% on their life insurance. Health IQ customers can save up to a third because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people that are inactive, but your life insurance company probably just doesn’t care, you care, and there are companies out there that care. To see if you qualify, get your free quote today at healthiq.com/cwarrior or mention the promo code CWarrior when you talk to a health IQ agent. Are you interested in optimising muscle gain, fat loss and overall health or starting a HIT personal training business? Get 10% off HITuni.com HIT courses with coupon code CW10 – Click Here FREE HIT workout progress sheet and 20 podcast transcripts with guests like Dr. Doug McGuff, Drew Baye, and Bill DeSimone – Click Here For all of the show notes, links and resources - Click Here

Having found himself actively involved in exercise and fitness from an early age, Austin, Texas-based health and wellness entrepreneur Mark Alexander is one of the High Intensity Training world's heavy hitters: he is the Founder and President of Efficient Exercise; a co-founder, investor, and executive board member of the well-regarded Paleo f(x); and he is the CEO of Advanced Resistance Exercise (ARX), which is pushing the boundaries of HIT and how people train by using innovative resistance training technology that is computer-controlled, adaptive, and data-driven, allowing a measure of stimulus and control that previously was not available as it is.   Contact Mark Alexander: ARXfit.com ARX on Facebook ARX on Twitter ARX on YouTube Efficient Exercise Mark Alexander on Linkedin   In this episode, we cover: Mark's views on HIT and how it has changed over time Marks thoughts on the future of large gyms, fitness facilities, and high intensity training A deep dive into ARX – how it works and how it's different from everything else out there NASA's interest in ARX and resistance training in microgravity and outer space … and much more!   This episode is brought to you by ARXFit.com, ARX are the most innovative, efficient and effective all-in-one exercise machines I have ever seen. I was really impressed with my ARX workout. The intensity and adaptive resistance were unlike anything I’ve ever experienced. I love how the machine enables you to increase the negative load to fatigue target muscles more quickly and I love how the workouts are effortlessly quantified. The software tracks maximum force output, rate of work, total amount of work done and more in front of you on-screen, allowing you to compete with your pervious performance, to give you and your clients real-time motivation. As well as being utilised by many HIT trainers to deliver highly effective and efficient workouts to their clients, ARX comes highly recommended by world-class trainers and brands including Bulletproof, Tony Robbins, and Ben Greenfield Fitness. To find out more about ARX and get $1,000 OFF software licensing fees, please go to ARXfit.com and mention Corporate Warrior in the how did you hear about us field.   This episode is brought to you by Bill DeSimone. Bill has appeared on the podcast twice and is one of my favourite personal trainers. Bill runs Optimal Exercise, a personal training studio based in central NJ, USA. Bill is incredibly knowledgeable about exercise, strength training, and in particular biomechanics and rehabilitation, and is the go-to guy for a lot of top HIT trainers like Dr Doug McGuff. Bill is the author of Congruent exercise: How To Make Weight Training Easier On Your Joints. I loved this book and finished it in a few days. I learnt how to select safe and effective exercises and gained a better understanding of how to construct productive workouts. It gave me much more insight into exactly how the joints and muscle operate specific exercises, and does so in a very elegant manner. To pick up your copy of Congruent Exercise, head on over to Amazon.com, where you can buy a copy in print or on Kindle. The Kindle version contains links to various videos where Bill demonstrates the exercises, which being a visual learner, I found this particularly helpful. Watch out for Bill’s next book: Joint-Friendly Fitness: Your Guide to the Optimal Exercise Program. Having seen a draft, I am very excited about this book and looking forward to talking to Bill to learn all about it. To connect with Bill and learn all about his upcoming book, product and services, go to optimalexercisenj.com  To subscribe via email and get my FREE eBook with 6 podcast transcripts with guests like Dr Doug McGuff, Drew Baye and Skyler Tanner – Click here For all of the show notes, links and resources - Click Here

We are welcoming back our guest from Episode 20, Bill DeSimone. As you might remember Bill is a personal trainer himself and the author of the book, Congruent Exercise: How To Make Weight Training Easier On Your Joints. The reason we have invited Bill back to join us is to discuss Episode 36 that was released a couple months ago featuring body-builder Doug Brignole. Doug too is an author and his book is titled Million Dollar Muscle: A Historical and Sociological Perspective of the Fitness Industry. Today Bill, Adam, and Mike will be comparing and contrasting their different methodologies and philosophies regarding weight training with that of Doug Brignole. Bill DeSimone - Congruent Exercise: How To Make Weight Training Easier On Your Joints http://bit.ly/CongruentExercise Adam Zickerman - Power of 10: The Once-A-Week Slow Motion Fitness Revolutionhttp://bit.ly/ThePowerofTen Doug Brignole - Million Dollar Muscle: A Historical and Sociological Perspective of the Fitness Industry http://bit.ly/MillionDollarMuscle To find an Inform Fitness location nearest you visit www.InformFitness.com. If you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com or visit www.InBoundPodcasting.com

Episode 39 is inspired by the Functional Fitness Movement and for those who subscribe to the notion we should train and strengthen our bodies in ways that mimic the activities of our daily life. Adam Zickerman, Mike Rogers, and Sheila Melody discuss the dangers of participating in this form of exercise.Joining the conversation is InForm FItness client and filmmaker Davis Carlson. David has produced several amazing videos for InForm Fitness: Intensity - www.youtube.com/watch?v=h0ca4DoWh8A Mobile Gym - www.youtube.com/watch?v=wHXsL635i8U Testimonials: www.youtube.com/watch?v=U9cXf1R68-8 www.youtube.com/watch?v=IL6OoBRtwkoAdam mentioned in this episode that our old friend from Episode 19, Bill DeSimone, has a series of videos regarding congruent exercise: www.youtube.com/user/CongruentExerciseTo find an Inform Fitness location nearest you visit www.InformFitness.com.To purchase Adam Zickerman's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: bit.ly/ThePowerofTenIf you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com or visit www.InBoundPodcasting.com

Every now and again, I get asked "how do you get guests?", "how do you find the time to do a podcast alongside a job?", "how do you monetise it", etc. Podcasting is becoming more and more popular. Lots of brands, public figures and companies are exploring podcasting as a method to grow their audience and business. When a friend said he was considering starting a podcast, it occurred to me that I could create a really useful resource for new starters. In this inbetweenisode, I divulge all. I tell you exactly how I grew my podcast to 31,430 downloads per month (as of May 2017). In this episode, I cover: Why you need to think about the why How to get started in terms of niche, publishing frequency and equipment. Marketing strategies Monetisation Systems and outsourcing and much more At 10:15 I don't mean to equate Niche to Unique Selling Point (USP). What I mean is that your Niche market that you target with your content could be you; a guaranteed market of one. By creating content in a way, a format, and topic that you love, you will appeal to likeminded versions of you and that becomes your USP. You'll be scratching your own itch. Keep in touch with me: Corporate Warrior on Facebook Corporate Warrior on Twitter This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you’re not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code ‘CW10’ to get 10% off your purchase! Click here to purchase my transcript eBook with the first 14 interviews on Corporate Warrior including Dr Doug McGuff, Drew Baye, Skyler Tanner and Bill DeSimone. Click here to see the show notes and links.

Ted Naiman (@tednaiman) is the founder of BurnFatNotSugar.com, Ted is a board-certified Family Medicine physician who has devoted much of his time to the study of diet and exercise and their relationship to health. He has used his diet and exercise techniques to treat thousands of patients and has seen miraculous health transformations and amazing weight loss. Shortly after we concluded our podcast, Ted recorded this very impressive body-weight workout: Watch it here. I really, really, really enjoyed this conversation and learned a lot! If only Ted was my doctor :-(. Please note that my audio, whilst very audible, is not quite up to my usual standard. This was due to my ATR2100 mic accidentally breaking during my trip from the UK to Ireland. Mental note: pack microphones in protective packaging. But fear not! My replacement mic has arrived for all future episodes! In this episode we cover: Ted's journey from vegetarian steady-state runner to meat-eating strength athlete Ted's thoughts on Potatoes, Rice and Legumes - do they have a place in a HFLC diet? The most effective diets for fat loss Why some people struggle to lose fat on a HFLC diet Ted's thoughts on HIT/Resistance Training frequency Ted's diet and workout regimen And much, much more This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you’re not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code ‘CW10’ to get 10% off your purchase! Click here to purchase my transcript eBook with the first 14 interviews on Corporate Warrior including Dr Doug McGuff, Drew Baye, Skyler Tanner and Bill DeSimone.   Click Here for the Show Notes, Links and the Episode

Adam Zickerman and Mike Rogers interview author, weight lifter, and personal trainer Bill DeSimone.  Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints  Bill is well known for his approach to weight lifting which, focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body.So, whether you are an aspiring trainer, serious weight lifter, or even an Inform Fitness client who invests just 20-30 minutes a week at one of their seven locations this episode is chock full of valuable information regarding safety in your high-intensity strength training.  A paramount platform of which the Power of Ten resides at all InForm Fitness locations across the country.To find an Inform Fitness location nearest you visit www.InformFitness.comIf you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3. To purchase Adam Zickerman's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon:http://bit.ly/ThePowerofTenTo purchase Bill DeSimone's book Congruent Exercise: How To Make Weight Training Easier On Your Joints click this link to visit Amazon:http://bit.ly/CongruentExerciseIf you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.comBelow is the transcription for Episode 20 - Author Bill DeSimone - Congruent Exercise20 Author Bill DeSimone - Congruent ExerciseAdam: So there's not a day that goes by that I don't think by the way that I don't think of something Bill has said to me when I'm training people. Bill is basically my reference guide, he's my Grey's Anatomy. When I try an exercise with somebody, I often find myself asking myself, what would Bill do and I take it from there. Without further ado, this is Bill, and we're going to talk about all good stuff. Joint friendly exercises, what Bill calls it now, you started out with congruent exercises, technical manual for joint friendly exercise, and now you're rephrasing it.Bill: Well actually the first thing I did was [Inaudible: 00:00:43] exercise, but the thing is I didn't write [Inaudible: 00:00:45] exercise with the idea that anybody other than me was going to read it. I was just getting my own ideas down, taking my own notes, and just to flesh it out and tie it up in a nice package, I actually wrote it and had it bound it up and sent it off to Greg Anderson and McGuff and a couple others, and it hit a wave of interest.Adam: A wave, they were probably blown away.Bill: Yeah well, a lot of those guys went out of their way to call me to say boy, a lot of what I suspected, you explained here. But when I read it now, it's pretty technical, it's a challenge.Mike: There's a lot of, I think, common sense with an experienced trainer when you think about levers in general, and I think what you did in that manual was make it very succinct and very clear. I think it's something that maybe we didn't have the full story on, but I think we had some — if you have some experience and you care about safety as a trainer, I think you are kind of looking at it and you saw it observationally, and then I think when we read this we were like ah, finally, this has crystalized what I think some of us were thinking.Adam: Exactly. You know what I just realized, let's explain, first and foremost. You wrote something called Moment Arm Exercise, so the name itself shows you have technical — that it probably is inside, right? So moment arm is a very technical term, a very specific term in physics, but now you're calling it joint friendly exercise, and you called it also congruent exercise at one point. All synonymous with each other, so please explain, what is joint friendly exercise or fitness?Bill: It's based more on anatomy and biomechanics than sports performance. So unlike a lot of the fitness fads that the attitude and the verbiage comes out of say football practice or a competitive sport, what I'm doing is I'm filtering all my exercise instruction through the anatomy and biomechanics books, to try to avoid the vulnerable — putting your joints in vulnerable positions, and that's so complicated which is why I struggled with so much to make it clearer. So I started with moment arm exercise, and then I wrote Congruent Exercise, which is a little broader but obviously the title still requires some explanation. And then — how it happened, as for my personal training in the studio, I would use all this stuff but I wouldn't explain it because I was only dealing with clients, I wasn't dealing with peers. Since it's a private studio and not a big gym, I don't have to explain the difference between what I'm doing and what somebody else is doing, but in effect, I've been doing this every day for fifteen years.Adam: I have to say, when you say that, that you didn't explain it to clients, I actually use this information as a selling point. I actually explain to my clients why we're doing it this way, as opposed to the conventional way, because this is joint friendly. I don't get too technical necessarily, but I let them know that there is a difference of why we're doing it this way, versus the conventional way. So they understand that we are actually a cut above everybody else in how we apply exercise, so they feel very secure in the fact that they're doing what they're supposed to be doing, but I digress.Bill: Generally what I do is any signage I have, a business card, website, Facebook presence, all lays out joint friendly and defines it and kind of explains itself. I would say most of the clients I have aren't coming from being heavily engaged in another form of fitness. They're people who start and drop out programs or they join a health club in January and drop out. It's not like I'm getting somebody who is really intensely into Crossfit, or intensely into Zumba or bodybuilding, and now they're banged up and need to do something different. The joint friendly phrasing is what connects me with people that need that, I just find that they don't need the technical explanation as to why we're not over stretching the joint capsule in the shoulder. Why we're not getting that extra range of motion on the bench press, because again, they haven't seen anybody doing otherwise, so I don't have to explain why I'm doing it this way.Adam: Yeah but they might have had experience doing it themselves. Let's take an overhead press for example, having your arms externally rotating and abducted, versus having them in front of you. There's an easy explanation to a client why we won't do one versus the other.Bill: But I have to say I do not get people who do not even know what a behind the neck press is. Now in Manhattan is a little bit different, more denser.Adam: So for this conversation, let's assume some people know, or understand in a way what the conventional is, but we can kind of get into it. What is conventional and what's not conventional. So it's joint friendly, how is it joint friendly, what are you actually doing to make it joint friendly?Bill: Well the short answer is that I use a lot less range of motion than we've got accustomed to, when we used to use an extreme range of motion. If bodybuilders in the 60s were doing pumping motions, and then you wanted to expand that range of motion, for good reason, and then that gets bastardized and we take more of a range of motion and turn it into an extreme range of motion — just because going from partial motions to a normal range of motion was good, doesn't make a normal range of motion to an extreme range of motion better. And in fact —Adam: What's wrong with extreme range of motion?Bill: Well because —Adam: Don't say that you want to improve flexibility.Bill: Well the HIIT guys who would say that you're going to improve flexibility by using —Adam: HIIT guys means the high intensity training sect of our business.Bill: So the line about, you're going to use the extreme range of motion with a weight training exercise to increase flexibility. First of all, either flexibility is important or it's not, and that's one of those things where HIIT has a little bit of an inconsistency, and they'll argue that it's not important, but then they'll say that you can get it with the weights. That's number one. Number two, a lot of the joint positions that machines and free weight exercises put us in, or can put us in, are very vulnerable to the joints, and if you go to an anatomy and biomechanics textbook, that is painfully obvious what those vulnerable positions are. Just because we walk into a gym or a studio and call it exercise instead of manual labor or instead of — instead of calling it submission wrestling and putting our joints or opponents' joints in an externally rotated abduct and extended position, we call it a pec fly, it's still the same shoulder. It's still a vulnerable position whether it's a pec fly stretching you back there, or a jiujitsu guy putting you in a paintbrush, but I don't know, for most of the pop fitness books though, if anybody else is really looking at this. Maybe not in pop fitness, maybe Tom Pervis —Adam: What's pop fitness?Bill: If you walk into a bookstore and look in the fitness section for instance, any of those types. No offense, but celebrity books, glossy celebrity fitness books, but I don't know that anybody — and the feedback that I've gotten from experienced guys like [Inaudible: 00:08:26] or the guys we know personally, is — even McGuff said yeah, I never associated the joint stuff with the exercise stuff.Adam: Let's talk about these vulnerabilities that you're talking about and extreme ranges of motion. So we have to understand a little bit about muscle anatomy to understand what we mean by the dangers of these extreme ranges of motion. So muscles are weaker in certain positions and they're stronger in other positions. Maybe talk about that, because that's where you start getting into why we do what we do, like understanding that muscles don't generate the same amount of force through a range of motion. They have different torque potentials.Mike: And is there a very clear and concise way of communicating that to a lay person too, like we have practice at it, but in here, we're over the radio or over the podcast, so it's like describing pictures with words.Bill: The easiest way to show it to a client who may not understand what muscle torque is, is to have them lock out in an exercise. Take a safe exercise, the barbell curl, where clearly if you allow your elbows to come forward and be vertically under the weight, at the top of the repetition, clearly all of a sudden the effort's gone. There's no resistance, but if you let your elbows drop back to rib height, if you pin your elbows to the sides through the whole curl, now all of a sudden your effort feels even. Instead of feeling like — instead of having effort and then a lockout, or having a sticky point and then a lockout, now it just feels like effort.Adam: Or a chest press where your elbows are straight and the weights are sitting on those elbows, you're not really working too hard there either.Bill: Same thing. If you have a lockout — what's easy to demonstrate is when the resistance torque that the machine or exercise provides doesn't match your muscle torque. So if your muscle torque pattern changes in the course of a movement, if you feel a lockout or a sticking point, then it's not a line. If all you feel is effort, now it matches pretty evenly. Now here's the thing, all that really means, and part of what I got away for a moment on — all that really means is that that set is going to be very efficient. Like for instance, the whole length of the reputation you're working. It's not like you work and lockout and rest, all that means is that it's going to be a very efficient set. You can't change a muscle torque curve, so if you were just to do some kind of weird angled exercise, you wouldn't get stronger in that angle. All you would do is use a relatively lower weight. Nobody does like a scott bench curl, nobody curls more than a standing curl. You can't change the muscle torque curve, you might change the angle, which means the amount of weight that your hand has change, to accommodate the different torque at that joint angle, but you're not changing where you're strongest. If you could, you would never know you had a bad [Inaudible: 00:11:36], because if the pattern — if the muscle torque pattern could change with a good [Inaudible: 00:11:44], it would also change with a bad [Inaudible: 00:11:47], and then you would never know. Take a dumbbell side raise, everybody on the planet knows it's hardest when your arms are horizontal. Your muscle torque curve can never change to accommodate what the resistance is asking. Now if you go from a machine side raise, which has more even — like where those two curves match, that set feels harder because you don't have to break. You do a set of side raises with dumbbells to failure, if it feels — if it's a difficulty level of ten, of force out of ten, and then you go to a machine side raise and go to failure, it's like a ten, because you didn't have that break built into the actual rep. So the moment arms, knowing how to match the resistance required by the exercise and the muscle torque expressed by your limbs, that makes for a more efficient exercise. In terms of safety, it's all about knowing what the vulnerable positions of the joints are and cutting the exercise short, so that you're not loading the joint into an impingement, or into like an overstretched position.Mike: How different are these…. like thinking about limitation and range of motion on them, we mentioned that before and I think it's kind of adjacent to what you're talking about is — we also want to help people understand that if they're on their own exercising or there are other trainers who want to help their clients, and for our trainers to help our clients… troubleshooting, we know generally how the joints work, where the strength curves exist, but how to discern where those limitations are. Like you said before, that one of the things you do is you limit range of motion and get much more stimulus and muscle.Bill: I'm saying limit range of motion because that might be the verbiage that we understand and maybe listeners would understand, but it's really a lot more complicated than just saying, use this range of motion. So for instance, in a lower back exercise, say a stiff leg or dead lift, which, when I used to misinterpret that by using a full range of motion, I'd be standing on a bench with a barbell, and the barbell would be at shoe level. My knees would be locked, my lower back would be rounded, my shoulders would be up my ears as I'm trying to get the bar off the ground, and so yes, I was using a full range of motion.Adam: That's for sure.Mike: That can be painted for that description.Bill: It's also pretty much a disaster on your lower back waiting to happen, at least on your lower back.Adam: I've got to go to a chiropractor just listening to that.Bill: Exactly, but you still see it all the time. You see it all the time on people using kettle bells, you see that exact posture. The kettle bell is between their legs, their knees are locked, their lower back is rounded, and now they're doing a speed lift. At least I was doing them slow, they're doing speed dead lifts, so if I was going to do an exercise like that, it wouldn't be an extreme range of motion, I'd be looking to use a correct range of motion. So for instance, I wouldn't lock the knees, and I would only lower the person's torso so that they could keep the curve in the lower back. Which might require a rep or two to see where that is, but once you see where that is, that's what I would limit them to.Mike: Do you do it at first with no weight with the client?Bill: That'd be one way of lining it up.Mike: Just sort of seeing what they can just do, make sure they understand the position and stuff.Bill: So for instance, the chest press machine I have in the studio is a Nitro —Adam: [Inaudible: 00:15:37] Nitro.Bill: And it doesn't — the seat doesn't adjust enough for my preference, so the person's elbows come too far back. So for instance, to get the first rep off the ground, the person's elbows have to come way behind the plane of their back, which —Adam: So you've come to weigh stack themBill: Weigh stack, right.Mike: It's like our pull over, you know how we had to pull it over at one point?Bill: So what I'll do is I'll help the person out of the first repetition, help them out of the bottom, and then I'll have my hand to the clipboard where I want their elbow to stop. So as soon as they touch my hand with their elbow, they start to go the other way.Adam: So they're not stretching their pecs too far.Bill: Well more specifically, they're not rotating their shoulder capsule. So that's another thing we tend to do, we tend to think of everything in terms of the big, superficial muscles — right, those are the ones that don't get hurt, it's the joints that [do]. That was one thing of all the stuff I read, whether it was CSCS or Darton's stuff or Jones' stuff, there was always a little murkiness between what was the joint and what was the muscle. That stuff was always written from the point of view of the muscle.Adam: What's a joint capsule, for those that don't know what a joint capsule is. A shoulder capsule.Bill: It's part of the structure of what holds your shoulder together, and so if the old [Inaudible: 00:17:06] machines, 1980 vintage, that bragged about getting such an extreme range of motion, some of them… it really took your shoulder to the limit of where it could go to start the exercise, and we were encouraged to go that far.Adam: And what would happen?Bill: Eventually it just adds to the wear and tear that you were going to have in your shoulder anyway. And that's if people stayed with it, I think a lot of people ended up dropping out.Mike: Often times exacerbating what was going on.Bill: You rarely see, it's occasional that we have that sort of catastrophic event in the gym, it's occasional —Mike: Almost never happens.Bill: A lot of the grief that I take for my material is well, that never happens, people do this exercise all the time, people never explode their spine. Well a) that's not true, they do, just not in that persons' awareness, and b) but the real problem is unnecessarily adding to life's wear and tear on your joints. So it's not just what we do in the gym that counts, if somebody plays tennis or somebody has a desk job or manual labor job — let's say a plumber or some other manual labor guy has to go over his head with his arms a lot, that wear and tear on his shoulder counts, and just because they walk into your gym, and you ask them about their health history, do you have any orthopedic problems and they say no, yes. I'm on the verge of an orthopedic problem that I don't know about, and I've worn this joint out because of work, but no I have no orthopedic problems at the moment. So my thing is, the exercise I'm prescribing isn't going to make that worse.Adam: Well you don't want to make it worse, and that's why you're limiting range of motion, that's why you're matching the strength curve of the muscle with the resistance curve of the tool you're using, whether it's free weight or machine or the cam.Bill: Yeah, we're supposed to be doing this for the benefits of exercise. I do not — I truly do not understand crippling yourself over the magical benefit of exercise. I mean there's no — in 2014, there was a lot of negative publicity with Crossfit, with some of the really catastrophic injuries coming about. There's no magic benefits just because you risk your life, you either benefit from exercise or you don't, but you don't get extra magic benefit because you pushed something to the brink of cracking your spine or tearing your shoulder apart.Adam: Well they talk about them being functional or natural movements, that they do encourage these full ranges of motion because that's what you do in life.Bill: Where? Mike: Well I mean like in sports for example, you're extending your body into a range of motion — and also there are things in life, like for example, like I was saying to Adam, for example, sometimes you have to lift something that's heavy and you have to reach over a boundary in front of you to do so.Bill: Like… putting in the trunk of a car, for example.Mike: Things like that, or even —Adam: So shouldn't you exercise that way if that's what you're doing in every day life?Mike: If your daily life does involve occasional extreme ranges of motion, which that's the reason why your joints of kind of wearing and tearing anyway, is there something you can do to assist in training that without hurting it? Or exacerbating it?Bill: You know it's interesting, 25 years ago, there was a movement in physical therapy and they would have back schools, and they would — it was sort of like an occupational oriented thing, where they would teach you how to lift, and at the time, I thought that was so frivolous. I just thought, get stronger, but lifting it right in the first place is really the first step to not getting injured. Mike: Don't life that into the trunk unless —Bill: Well unless you have to, right? For instance, practicing bad movements doesn't make you invulnerable to the bad movements, you're just wearing out your free passes. Now sport is a different animal, yes you're going to be — again, I don't think anyone is doing this, but there's enough wear and tear just in your sport, whether it's football, martial arts, running, why add more wear and tear from your workout that's there to support the sport. The original [Inaudible: 00:21:52] marketing pitch was look how efficient we made weight training, you can spend more time practicing. You don't have to spend four hours a day in the gym, you can spend a half hour twice a week or three times a week in the gym, and get back to practicing.Adam: I remember Greg [Inaudible: 22:06] said to a basketball coach that if his team is in his gym more than 20 minutes or so a week, that he's turning them into weight lifters and not basketball players.Bill: Well there you go. Now —Mike: The thing is the training and the performance goals in getting people stronger, faster, all that kind of stuff, is like unbelievable now a days, but I've never seen more injuries in sports in my entire life than right now.Bill: It's unbelievably bogus though is what it is. You see a lot of pec tears in NFL training rooms. Adam: So why aren't they learning? Why is it so hard to get across then?Bill: Well for starters, you're going to churn out — first of all you're dealing with twenty year olds. Adam: So what, what are you saying about twenty year olds?Bill: I was a lot more invincible at twenty than I am at sixty.Mike: Physically and psychologically.Bill: The other thing for instance. Let's say you've got a college level, this is not my experience, I'm repeating this, but if you have a weight room that's empty, or, and you're the strength and conditioning coach, because you're intensely working people out, briefly, every day. Versus the time they're idle, they're off doing their own thing. Or, every day the administrators and the coaches see people running hoops and doing drills, running parachutes and every day there is an activity going. What looks better? What is more job security for that strength and conditioning coach? Adam: Wait a second. What is Jim the strength training coach doing? He's working one day a week and what's he doing the rest of the week?Mike: And what's the team doing the rest of the week?Bill: But again, don't forget, if you're talking about twenty something year old athletes, who knows what that's going to bring on later.Adam: You are seeing more injuries though.Bill: Right. A couple of years ago, ESPN had a story on a guy. He had gotten injured doing a barbell step up, so a barbell step up, you put a barbell on your back, you step onto a bench, bring the other foot up. Step back off the bench, four repetitions. Classic sports conditioning exercise, in this guys case either he stepped back and twisted his ankle and fell with the bar on his back, or when he went to turn to put the bar back on the rack, when he turned, it spun on him and he damaged his back that way. Either way, he put his ability to walk at risk, so the ESPN story was, oh look how great that is he's back to playing. Yes, but he put his ability to walk at risk, to do an exercise that is really not significantly — it's more dangerous than other ways of working your legs, but it's not better.Adam: The coaches here, the physical trainers, they don't have evidence that doing step ups is any more effective in the performance of their sport, or even just pure strength gains. Then lets say doing a safe version of a leg press or even squats for that matter.Bill: And even if you wanted to go for a more endurance thing, running stadium steps was a classic exercise, but stadium steps are what, three or four inches, they made them very flat. Even that's safer because there's no bar on your back. So on the barbell step up, which I think is still currently in the NSCA textbooks, the bar is on your back. If the bench is too high, you have to bend over in order to get your center of gravity over the bench, otherwise you can't get off the floor. So now you're bent over with one foot in front of you, so now you don't even have two feet under you like in a barbell squat to be more stable. You have your feet in line, with the weight extending sideways, and now you do your twenty repetitions or whatever and you're on top of the bench, and your legs are burning and you're breathing heavy, and now you've got to get off. How do you get off that bench when your legs are gassed, you're going to break and lock your knee, and the floor is going to come up — nobody steps forward, they all step backwards where you can't see. Mike: Even after doing an exercise, let's say you did it okay or whatever and whether it was congruent or not congruent, sometimes, if it's a free weight type of thing, just getting the weight back on the floor or on the rack. After you've gone to muscle failure or close to muscle failure —Adam: So are these things common now, like still in the NFL they're doing these types of training techniques? Bill: I don't really know what's happening in the NFL or the college level, because frankly I stopped my NSCA membership because I couldn't use any material with my population anyway. So I don't really know what they are — I do know that that was a classic one, and as recently as 2014 — in fact one other athlete actually did lose his ability to walk getting injured in that exercise. Adam: It's cost benefit, like how much more benefit are you getting —Bill: It's cost. My point is that the benefit is — it's either or.Mike: That's the thing, people don't know it though, they think the benefit is there. That's the problem.Bill: They think that for double the risk, you're going to get quadruple the benefit. What, what benefit? What magic benefit comes out of putting your ability to walk at risk?Mike: One of my clients has a daughter who was recruited to row at Lehigh which is a really good school for that, and she, in the training program, she was recruited to go. She was a great student but she was recruited to row, and in the training program, she hurt her back in the weight room in the fall, and never, ever was with the team. This was a very, very good program — Bill: Very good program, so it's rowing, so a) it's rough on your lower back period, and b) I'm completely guessing here, but at one time they used to have their athletes doing [Inaudible: 00:28:22] and other things —Adam: Explain what a clean is —Bill: Barbells on the floor and you either pull it straight up and squat under the bar, which would be like an olympic clean, or you're a little more upright and you just sort of drag the bar up to your collarbones, and get your elbows underneath it. Either way it's hard on the back, but at one time, rowing conditioning featured a lot of exercises like that to get their back stronger, that they're already wearing out in the boat. They didn't ask me, but if I was coaching them, I would not train their lower backs in the off season. I would let the rowing take care of that, I would train everything around their back, and give their back a break, but they didn't ask.Adam: I don't know why they didn't ask you, didn't they know that you're a congruent exerciser?Bill: You've got to go to a receptive audience.Mike: I think because there are things we do in our lives that are outside, occasionally outside our range of motion or outside — that are just incongruent or not joint friendly, whether it's in sports or not. The thing is, I'm wondering are there exercises that go like — say for example you have to go — your sport asks for range of motion from one to ten, and you need to be prepared to do that, if you want to do that, the person desires to do that. Are there exercises where you go — can you be more prepared for that movement if you are doing it with a load or just a body weight load, whatever, up to say level four. Are there situations where it's okay to do that, where you're going a slight increase into that range where it's not comprising joint safety, and it's getting you a little bit more prepared to handle something that is going on.Adam: So for example, for a golf swing, when you do a golf swing, you're targeting the back probably more than you should in a safe range of motion in an exercise. I would never [Inaudible: 00:30:32] somebody's back in the exercise room to the level that you have to [Inaudible: 00:30:34] your back to play golf. So I guess what Mike is asking is is there an exercise that would be safe to [Inaudible: 00:30:41] the back, almost as much as you would have to in golf.Bill: I would say no. I would say, and golf is a good example. Now if you notice, nobody has their feet planted and tries to swing with their upper body.Mike: A lot of people do, that's how you hurt yourself.Bill: But any sport, tennis, throwing a baseball, throwing a punch. Get your hips into it, it's like standard coaching cliche, get your hips into it. What that does is it keeps you from twisting your back too much. In golf, even Tiger who was in shape for quite a while couldn't help but over twist and then he's out for quite a while with back problems.Mike: Yeah, his story is really interesting and complicated. He did get into kind of navy seal training and also you should see the ESPN article on that which really — after I read that I thought that was the big thing with his problems. Going with what you just said about putting your hips into it, I'm a golfer, I try to play golf, and I did the TPI certification. Are you familiar with that? I thought it was really wonderful, I thought I learned a lot. I wasn't like the gospel according to the world of biomechanics, but I felt like it was a big step in the right direction with helping with sports performance and understanding strength and mobility. One of the bases of, the foundation of it, they — the computer analysis over the body and the best golfers, the ones that do it very very efficiently, powerfully and consistently, and they showed what they called a [Inaudible: 00:32:38] sequence, and it's actually very similar, as you said, in all sports. Tennis, golf, throwing a punch, there's a sequence where they see that the people who do it really, really well, and in a panfry way, it goes hip first, then torso, then arm, then club. In a very measured sequence, despite a lot of people who have different looking golf swings, like Jim [Inaudible: 00:32:52], Tiger Woods, John Daley, completely different body types, completely different golf swings, but they all have the — if you look at them on the screen in slow motion with all the sensors all over their body, their [Inaudible: 00:33:04] sequence is identical. It leads to a very powerful and consistent and efficient swing, but if you say like if you have limitations in you mobility between your hips and your lumbar spine, or your lumbar spine and your torso, and it's all kind of going together. It throws timing off, and if you don't have those types of things, very slowly, or quickly, you're going to get to an injury, quicker than another person would get to an injury. The thing is, at the same time, you don't want to stop someone who really wants to be a good golfer. We have to give the information and this is a — people have to learn the biomechanics and the basic swing mechanics of a golf swing, and then there's a fitness element to it all. Are you strong enough, do you have the range of motion, is there a proper mobility between the segments of your body in order to do this without hurting yourself over time, and if there isn't, golf professionals and fitness professionals are struggling. How do I teach you how to do this, even though it's probably going to lead you to an injury down the line anyway. It's a puzzle but the final question is, what — I'm trying to safely help people who have goals with sports performance and without hurting them.Bill: First of all, any time you go from exercise in air quotes to sports, with sports, there's almost an assumption of risk. The person playing golf assumes they're going to hurt a rotator cuff or a back, or they at least know it's a possibility. It's just part of the game. Football player knows they could have a knee injury, maybe now they know they could have a concussion, but they just accept it by accepting it on the court or the turf. They walk into our studio, I don't think that expectation — they may expect it also, but I don't think it really belongs there. I don't think you're doing something to prepare for the risky thing. The thing you're doing to prepare for the risky thing shouldn't also be risky, and besides, let them get hurt on that guy's time, not on your time. I'm being a little facetious there, I don't buy the macho bullshit attitude that in order to challenge myself physically, I have to do something so reckless I could get hurt. That's just simply not necessary. If somebody says I want to be an Olympic weightlifter, I want to be a power lifter, just like if they want to be a mixed martial artist, well then you're accepting the fact that that activity is your priority. Not your joint health, not your safety. That activity is your priority, and again, nobody in professional sports is asking me, but I would so make the exercise as safe as possible. As safe as possible at first, then as vigorous as possible, and then let them take that conditioning and apply it to their sport.Adam: If a sport requires that scapulary traction at a certain time in a swing or whatever they're asking for, I don't really think that there's a way in the exercise room of working on just that. Scapular traction, and even if you can, it doesn't mean it's going to translate to the biomechanics and the neuro conditioning and the motor skill conditioning to put it all together. Bill: You can't think that much —Adam: I'm just thinking once and for all, if strong hips are what's important for this sport, a strong neck is what's important for this. If being able to rotate the spine is important and you need your rotation muscles for the spine, work your spine rotationally but in a very safe range of motion. Tax those muscles, let them recover and get strong so when you do go play your sport, lets say a golf swing, it's watching the videos and perfecting your biomechanics, but there's nothing I think you can do in the gym that is going to help you really coordinate all those skills, because you're trying to isolate the hip abductor or a shoulder retractor. Mike: Well I was going to say, I think isolating the muscles in the gym is fine, because it allows you to control what happens, you don't have too many moving parts, and this is kind of leading up to the conversational on functional training.Adam: Which is good even if you can do that. You might notice there's a weakness —Mike: Yeah but if you're going to punch, you don't think okay flex the shoulder, extend at the — Adam: There are a lot of boxers that didn't make it because they were called arm punchers. Bill: So at some point you can't train it. You need to realize gee that guy has good hip movement, let me direct him to this sport.Adam: So I think what Mike's asking is is there some kind of exercise you can do to turn an arm puncher, let's use this as an example, turn an arm puncher into a hip puncher? If you can maybe do something —Bill: I think it's practice though. Mike: I think there's a practice part of it. Going back to the golf swing, one of the things that they were making a big deal out of is, and it goes back to what we mentioned before, sitting at a desk and what's going on with our bodies. Our backs, our hips, our hamstrings. As a result of the amount of time that most of us in our lives have, and we're trainers, we're up on our feet all day, but a lot of people are in a seated position all the time. Adam: Hunched over, going forward.Mike: Their lower back is —Bill: Hamstrings are shortened, yeah.Mike: What is going on in the body if your body is — if you're under those conditions, eight to ten hours a day, five days a week. Not to mention every time you sit down in your car, on the train, have a meal, if you're in a fetal position. My point is, they made a big thing at TPI about how we spend 18-20 hours a day in hip flexion, and what's going on. How does that affect your gluten if you're in hip flexion 20 hours a day. They were discussing the term called reciprocal inhibition, which is — you know what I mean by that?Bill: The muscle that's contracting, the opposite muscle has to relax.Mike: Exactly, so if the hip is flexed, so as the antagonist muscle of the glue which is being shut off, and therefore —Bill: Then when you go to hip henge, your glutes aren't strong enough to do the hip henge so you're going to get into a bad thing.Mike: Exactly, and the thing as I said before —Adam: What are they recommending you do though?Mike: Well the thing is they're saying do several different exercises to activate the gluten specifically and —Adam: How is that different than just doing a leg press that will activate them?Mike: Adam, that's a good question and the thing is it comes back to some of the testimonials. When you deal with clients, often times if you put them on a leg press, they'll say I'm not feeling it in my glutes, I'm only feeling it in my quads, and other people will say, I'm feeling it a lot in my glutes and my hamstrings, and a little bit in my quads.Adam: But if they don't feel it in their glutes, it doesn't mean that their glutes aren't activated, for sure.Mike: Bill, what do you think about that?Bill: I think feel is very overrated in our line of work. I can get you to feel something but it's not — you can do a concentration curl, tricep kickback, or donkey kicks with a cuff, and you'll feel something because you're not — you're making the muscle about to cramp, but that's not necessarily a positive. As far as activating the glutes go, if they don't feel it on the leg press, I would go to the abductor machine. Mike: I mean okay, whether it's feel it's overrated, that's the thing that as a trainer, I really want the client to actually really make the connection with the muscle part.Bill: Well yeah, you have to steer it though. For instance, if you put somebody on the abductor machine and they feel the sides of their glutes burn, in that case, the feel matches what you're trying to do. If you have somebody doing these glute bridging exercises where their shoulders are on a chair and their hips are on the ground, knees are bent, and they're kind of just driving their hips up. You feel that but it's irrelevant, you're feeling it because you're trying to get the glutes to contract at the end of where — away from their strongest point. You're not taxing the glutes, you're getting a feeling, but it's not really challenging the strength of the glutes. So I think what happens with a lot of the approaches like you're describing, where they have half a dozen exercises to wake up the glutes, or engage them or whatever the phrase is.Mike: Activate, yeah.Bill:  There's kind of a continuity there, so it should be more of a progression rather than all of these exercises are valid. If you've got a hip abductor machine, the progression is there already.Mike: The thing is, it's also a big emphasis, it's going back to TPI and golf and stuff, is the mobility factor. So I think that's the — the strength is there often times, but there's a mobility issue every once in a while, and I think that is — if something is, like for example if you're very, very tight and if your glutes are supposed to go first, so says TPI through their [Inaudible: 00:42:57] sequence, but because you're so tight that it's going together, and therefore it's causing a whole mess of other things which might make your club hit the ground first, and then tension in the arms, tension in the back, and all sorts of things. I'm thinking maybe there are other points, maybe the mobility thing has to be addressed in relation to a golf swing, more so than are the glutes actually working or not.Bill: Well the answer is it all could be. So getting back to a broader point, the way we train people takes half an hour, twice a week maybe. That leaves plenty of time for this person to do mobility work or flexibility work, if they have a specific activity that they think they need the work in.Mike: Or golf practice.Bill:  Well that's what I'm saying, even if it's golf and even if — if you're training for strength once or twice a week, that leaves a lot of time that you can do some of these mobility things, if the person needs them. That type of program, NASM has a very elaborate personal trainer program, but they tend to equally weight every possible — some people work at a desk and they're not — their posture is fine. Maybe they just intuitively stretch during the day, so I think a lot of those programs try to give you a recipe for every possible eventuality, and then there's a continuum within that recipe. First we're going to do one leg bridges, then we're going to do two leg bridges, now we're going to do two leg bridges on a ball, now we're going to do leg bridges with an extra weight, now we're going to do two leg bridges with an elastic band. Some of those things are just progressions, there's no magic to any one of those exercises, but I think that's on a case by case basis. If the person says I'm having trouble doing the swing the way the instructor is teaching me, then you can pick it apart, but the answer is not necessarily weight training.Mike: The limitation could be weakness but it could be a mobility thing, it could be a whole bunch of things, it could be just that their mechanics are off.Bill: And it could just be that it's a bad sport for them. The other thing with postural issues, is if you get them when a person's young, you might be able to correct them. You get a person 60, 70, it may have settled into the actual joints. The joints have may have changed shape.Adam: We've got people with kyphosis all the time. We're going to not reverse that kyphosis. You have these women, I find it a lot with tall women. They grow up taller than everyone else in their class and they're shy so they end up being kyphotic because they're shy to stand up tall. You can prevent further degeneration and further kyphosis.Bill: Maybe at 20 or 25, if you catch that, maybe they can train out of it, but if you get it when it's already locked in, all you can do is not do more damage.Adam: So a lot of people feel and argue that machines are great if you want to just do really high intensity, get really deep and go to failure, but if you want to really learn how to use your body in  space, then free weights and body weight movements need to be incorporated, and both are important. Going to failure with machines in a safe manner, that might be cammed properly, but that in and of itself is not enough. That a lot of people for full fitness or conditioning if you will, you need to use free weights or body weight movements —Mike: Some people even think that machines are bad and only body weights should be done.Adam: Do you have an opinion about if one is better than the other, or they both serve different purposes and they're both important, or if you just use either one of them correctly, you're good.Bill: Let's talk about the idea that free weights are more functional than machines. I personally think it's what you do with your body that makes it functional or not, and by functional, that's —Adam: Let's talk about that, let's talk about functional training.Bill:  I'm half mocking that phrase.Adam: So before you even go into the question I just asked, maybe we can talk about this idea, because people are throwing around the expression functional training nowadays. So Crossfit is apparently functional training, so what exactly was functional training and what has it become?Bill: I don't know what they're talking about, because frankly if I've got to move a tire from point A to point B, I'm rolling it, I'm not flipping it. Adam: That would be more functional, wouldn't it.Bill: If I have to lift something, if I have a child or a bag of groceries that I have to lift, I'm not going to lift a kettle bell or dumbbell awkwardly to prepare for that awkward lift. In other words, I would rather train my muscles safely and then if I have to do something awkward, hopefully I'm strong enough to get through it, to withstand it. My thought was, when I started in 1982 or so, 84, 83, somewhere in the early 80s I started to train, most of us at the time were very influenced by the muscle magazines. So it was either muscle magazines, or the [Inaudible: 00:48:24] one set to failure type training, but the people that we were training in the early 80s, especially in Manhattan, they weren't body builders and they weren't necessarily athletes. So to train business people and celebrities and actors etc, like you would train an athlete seemed like a bad idea. Plus how many times did I hear, oh I don't want to get big, or I'm not going out for the Olympics. Okay fine, but then getting to what Mike said before, if someone has a hunched over shoulder or whatever, now you're tailoring the training to what the person is in front of you, to what is relevant to their life. 20 inch arms didn't fascinate them, why are you training them to get 20 inch arms? Maybe a trimmer waist was more their priority, so to my eye, functional training and personal training, back in the 80s, was synonymous. Somewhere since the 80s, functional training turned into this anti machine approach and functional training for sport was [Inaudible: 00:49:32] by a guy named Mike Boyle. His main point in there is, and I'm paraphrasing so if I get it wrong, don't blame him, but his point was as an athlete, you don't necessarily need to bench heavy or squat heavy or deadlift heavy, although it might be helpful, but you do need the muscles that hold your joints together to be in better shape. So all of his exercises were designed around rotator cuff, around the muscles around the spine, the muscles around the hips, the muscles around the ankles. So in his eye it was functional for sport, he was training people, doing exercises, so they would hold their posture together so that that wouldn't cause a problem on the field. That material was pretty good, went a little overboard I think in some ways, but generally it was pretty good, but then it kind of got bastardized as it got caught into the commercial fitness industry, and it just became an excuse for sequencing like a lunge with a curl with a row with a pushup, to another lunge, to a squat. It just became sort of a random collection of movements, justified as being functional, functional for what? At least Boyle was functional for sport, his point was to cut injuries down in sport. Where is the function in stringing together, again, a curl, to a press, to a pushup, to a squat, back to the curl, like one rep of each, those are more like stunts or feats of strength than they are, to me, exercise, Adam: So when you're talking about the muscles around the spine or the rotator cuffs, they're commonly known as stabilizer muscles, and when we talk about free weights versus machines, a lot of times we'll say something like, well if you want to work your stabilizer muscles, you need to use free weights, because that's how you work the stabilizer muscles. What would you say to that?Bill: I would say that if they're stabilizing while they're using the free weights, then they're using the stabilizer muscles, right?Adam: And if they're stabilizing while using a machine?Bill:  They're using their stabilizer muscles.Adam: Could you work out those stabilizer muscles of the shoulder on a machine chest press, the same way you can use strength in stabilizer muscles of the shoulder on a free weight bench press?Bill:  Yes, it's what your body is doing that counts, not the tool. So if someone is on a free weight…Mike: Is it the same though, is it doing it the same way? So you can do it both ways, but is it the same?Bill: If you want to — skill is very specific, so if you want to barbell bench press, you have to barbell bench press.Adam: Is there an advantage to your stabilizer muscles to do it with a free weight bench press, as opposed to a machine?Bill: I don't see it, other than to help the ability to free weight bench press, but if that's not why the person is training, if the person is just training for the health benefits of exercise to use it broadly, I don't think it matters — if you're on a machine chest press and you're keeping your shoulder blades down and back, and you're not buckling your elbows, you're voluntarily controlling the range of the motion. I don't see how that stabilization is different than if you're on a barbell bench press, and you have to do it the same way. Adam: You're balancing, because both arms have to work independently in a way.Bill:  To me that just makes it risky, that doesn't add a benefit.Mike: What about in contrast to lets say, a pushup. A bodyweight pushup, obviously there's a lot more going on because you're holding into a plank position which incorporates so many more muscles of your entire body, but like Adam and I were talking the other day about the feeling — if you're not used to doing pushups regularly, which Adam is all about machines and stuff like that, I do a little bit of everything, but slow protocol. It's different, one of our clients is unbelievably strong on all of the machines, we're talking like top 10% in weight on everything. Hip abduction, leg press, chest press, pull downs, everything, and this guy could barely do 8 limited range of motion squats with his body weight, and he struggles with slow pushups, like doing 5 or 6 pushups. 5 seconds down, 5 seconds up, to 90 degrees at the elbow, he's not even going past — my point is that he's working exponentially harder despite that he's only dealing with his body weight, then he is on the machines, in all categories.Bill:  So here's the thing though. Unless that's a thing with them, that I have to be able to do 100 pushups or whatever, what's the difference?Mike: The difference is —Adam: The question is why though. Why could he lift 400, 500 pounds on Medex chest press, he could hardly do a few pushups, and should he be doing pushups now because have we discovered some kind of weakness? That he needs to work on pushups?Bill: Yes, but it's not in his pecs and his shoulders.Mike: I'm going to agree, exactly.Bill:  The weakness is probably in his trunk, I don't know what the guy is built like. The weakness is in his trunk because in a pushup, you're suspending yourself between your toes and your arms.Adam: So somebody should probably be doing ab work and lower back extensions?Bill: No he should be doing pushups. He should be practicing pushups, but practicing them in a way that's right. Not doing the pushup and hyper extending his back, doing a pushup with his butt in the air. Do a perfect pushup and then if your form breaks, stop, recover. Do another perfect pushup, because we're getting back into things that are very, very specific. So for instance, if you tell me that he was strong on every machine, and he comes back every week and he's constantly pulling things in his back, then I would say yes, you have to address it.Mike: This is my observations that are more or less about — I think it's something to do with his coordination, and he's not comfortable in his own body. For example, his hips turn out significantly, like he can't put his feet parallel on the leg press for example. So if I ever have him do a limited range of motion lunge, his feet go into very awkward positions. I can tell he struggles with balance, he's an aspiring golfer as well. His coordination is — his swing is really, I hope he never listens to this, it's horrible. Adam: We're not giving his name out.Bill: Here's the thing now. You as a trainer have to decide, am I going to reconfigure what he's doing, at the risk of making him feel very incompetent and get him very discouraged, or do I just want to, instead of doing a machine chest press, say we'll work on pushups. Do you just want to introduce some of these new things that he's not good at, dribble it out to him a little bit at a time so it gives him like a new challenge for him, or is that going to demoralize him?Mike: He's not demoralized at all, that is not even on the table. I understand what you're saying, I think there are other people who would look at it that way. I think he looks at it as a new challenge, I think he knows — like we've discussed this very, very openly. He definitely — it feels like he doesn't have control over his body in a way. Despite his strength, I feel that — my instincts as a trainer, I want to see this guy be able to feel like he's strong doing something that is a little bit more — incorporates his body more in space than just being on a machine. If I'm measuring his strength based on what he can do by pressing forward or pulling back or squatting down, he's passed the test with As and great form. He does all the other exercises with pretty good form, but he's struggling with them. He has to work a lot harder in order to do it, and to be it's an interesting thing to see someone who lifts very heavy weights on the chest press and can barely do 4 slow pushups.Bill: Let's look at the pushups from a different angle. Take someone who could do pushups, who can do pushups adequately, strictly and all. Have another adult sit on their butt, all of a sudden those perfect pushups, even though probably raw strength could bench press an extra person, say, you can't do it, because someone who is thicker in the hips, has more weight around the hips, represented by the person sitting on their back, their dimensions are such that their hips are always going to be weighing them down. So that person's core — like a person with broader hips, in order to do a pushup, their core has to be much stronger than somebody with very narrow hips, because they have less weight in the middle of their body. So some of these things are a function of proportion.Adam: You can't train for it, in other words you can't improve it.Mike: Women in general have their center of gravity in their hips, and that's why pushups are very, very hard.Adam: I have an extremely strong individual, a perfect example of what you're talking about right now. I know people that are extremely, extremely strong, but some of these very, very strong individuals can do a lot of weight on a pullover machine, they can do a lot of weight on a pulldown machine, but as soon as you put them on the chin-up bar, they can't do it. Does that mean they're not strong, does that mean that they can't do chin-ups, that they should be working on chin-ups because we discovered a weakness? No, there's people for example who might have shitty tendon insertions, like you said about body weight and center of gravity, if they have really thick lower body. I notice that people who have really big, thick lower bodies, really strong people — or if they have really long arms, the leverage is different. So it begs the question, lets start doing chin-ups, yeah but you'll never proportionally get better at chin-ups, given your proportions, given your tendon insertions, given your length of your arms. So maybe Mike, this person is just not built to do push-ups and you're essentially just giving him another chest and body exercise that is not necessarily going to improve or help anything, because it's a proportional thing, it's a leverage thing. It's not a strength thing, especially if you're telling me he's so strong and everything else.Bill: The only way you'll know is to try.Mike: Well that's the thing, and that's what I've been doing. We just started it, maybe in the last month, and frankly both of us are excited by it. He's been here for a few years, and he is also I think starving to do something a little new. I think that's a piece of the puzzle as well, because even if you're coming once a week and you get results, it gets a little stale, and that's why I've tried to make an effort of making all the exercises we're doing congruent. Joint friendly, very limited range of motion, and the thing is, he's embracing the challenge, and he's feeling it too. I know the deal with soreness and stuff like that, new stimulus.Bill: In that case, the feeling counts, right? It doesn't always mean something good, it doesn't always mean something bad.Mike: Right, it is a little bit of a marketing thing. Adam: It's a motivator. It's nothing to be ashamed of for motivation. If pushups is motivating this guy, then do pushups, they're a great exercise regardless.Bill: Getting back to your general question about whether free weights lends itself to stabilizing the core better or not, if that's what the person is doing on the exercise, then it is. If the person is doing the pushup and is very tight, yes, he's exercising his core. If the person is doing the pushup and it's sloppy, one shoulder is rising up, one elbow to the side, it doesn't matter that it's a pushup —Adam: He's still not doing it right and he's still not working his core.Bill: Right, so it's really how the person is using their body that determines whether they're training their core appropriately, not the source of the resistance.Adam: I'm sorry, I've done compound rows with free weights in all kinds of ways over the years, and now I'm doing compound row with a retrofitted Medex machine, with a CAM that really represents pretty good CAM design and I challenge anyone to think that they're not working everything they need to work on that machine, because you've still got to keep your shoulders down. You've still got to keep your chest up, you still have to not hunch over your shoulders when you're lowering a weight. I mean there's a lot of things you've got to do right on a compound machine, just like if you're using free weights. I don't personally, I've never noticed that much of a benefit, and how do you measure that benefit anyway? How would you be able to prove that free weights is helping in one way that a machine is not, how do you actually prove something like that? I hear it all the time, you need to do it because you need to be able to —Mike: There's one measuring thing actually, but Bill —Bill: I was going to say, a lot of claims of exercise, a lot of the chain of thought goes like this. You make the claim, the result, and there's this big black box in the middle that — there's no  explanation of why doing this leads to this. Mike: If you made the claim and the result turns out, then yes it's correlated and therefore —Bill: I was going to say getting to Crossfit and bootcamp type things, and even following along with a DVD program, whatever brand name you choose. The problem I have with that from a joint friendly perspective is you have too many moving parts for you to be managing your posture and taking care of your joints. Especially if you're trying to keep up with the kettle bell class. I imagine it's possible that you can do certain kettle bell exercises to protect your lower back and protect your shoulders. It's possible, but what the user has to decide is how likely is it? So I know for me personally, I can be as meticulous as I want with a kettle bell or with a barbell deadlift, and at some point, I'm going to hurt myself. Not from being over ambitious, not from sloppy form, something is going to go wrong. Somebody else might look at those two exercises and say no, I'm very confident I can get this. You pay your money, you take your chance.Mike: As a measuring tool, sometimes you never know if one is better or worse but sometimes — every once in a while, even when we have clients come into our gym and you have been doing everything very carefully with them, very, very modest weight, and sometimes people say, you know Mike, I've never had any knee problems and my knees are bothering me a little bit. I think it's the leg press that's been doing it, ever since we started doing that, I'm feeling like a little bit of a tweak in my knee, I'm feeling it when I go up stairs. Something like that, and then one of the first things I'll do is like when did it start, interview them, try to draw some lines or some hypotheses as to what's going on. Obviously there might be some wear and tear in their life, almost definitely was, and maybe something about their alignment on the leg press is not right. Maybe they're right, maybe they're completely wrong, but one of the things I'll do first is say okay, we still want to work your legs. We still want to work your quads, your hamstrings, your glutes, let's try doing some limited range of motions squats against the wall or with the TRX or something like that, and then like hey, how are your knees feeling over the past couple weeks? Actually you know, much much better, ever since we stopped doing the leg press.Bill: Sometimes some movements just don't agree with some joints.Adam: There's a [Inaudible: 01:05:32] tricep machine that I used to use, and it was like kind of like —Bill: The one up here? Yeah.Adam: You karate chop right, and your elbows are stabilized on the pad, you karate chop down. It was an old, [Inaudible: 01:05:45] machine, and I got these sharp pains on my elbows. Nobody else that I trained on that machine ever had that sharp pain in their elbows, but it bothered the hell out of my elbows. So I would do other tricep extensions and they weren't ever a problem, so does that make that a bad exercise? For me it did.Bill: For you it did, but if you notice, certain machine designs have disappeared. There's a reason why those machine designs disappeared, so there's a reason why, I think in the Nitro line, I know what machine you're talking about. They used to call it multi tricep, right, okay, and your upper arms were held basically parallel, and you had to kind of karate chop down.Adam: It wasn't accounting for the carrying angle.Bill: I'll get to that. So your elbows were slightly above your shoulders, and you had to move your elbows into a parallel. Later designs, they moved it out here. They gave them independent axises, that's not an accident. A certain amount of ligament binding happens, and then —Adam: So my ligaments just were not coping with that very well.Bill: That's right. So for instance, exactly what joint angle your ligaments bind at is individual, but if you're going in this direction, there is a point where the shoulder ligaments bind and you have to do this. Well that machine forced us in the bound position, so when movement has to happen, it can't happen at the shoulder because you're pinned in the seat. It was happening in your elbow. It might not be the same with everybody, but that is how the model works.Adam: So getting back to your client on the leg press, like for instance — you can play with different positions too.Mike: Well the thing is, I'm trying to decipher some of — trying to find where the issues may be. A lot of times I think that the client probably just — maybe there's some alignment issues, IT bands are tight or something like that, or maybe there's a weak — there can be a lot of different little things, but the machines are perfect and symmetrical, but you aren't. You're trying to put your body that's not through a pattern, a movement pattern that has to be fixed in this plane, when your body kind of wants to go a little to the right, a little to the left, or something like that. It just wants to do that even though you're still extending and flexing. In my mind and

Luke Carlson (Luke[@]discoverstrength.com) is the founder and CEO of Discover Strength based in Minneapolis, Minnesota.  Discover Strength’s personal training facilities are among the highest volume/revenue training facilities in the U.S. Luke speaks around the world on the topics of evidence-based exercise and the fundamentals of building successful fitness businesses. He is the co-author of two books and a contributing author to magazines including Runners World and Running Times and he has co-authored multiple scientific journal articles on the topics of resistance exercise. Luke is an American College of Sports Medicine Certified Exercise Physiologist, Cancer Exercise Specialist and has a BS and MS in Kinesiology from the University of Minnesota. Luke has spoken on his approach to business and leadership to audiences in a variety of industries across the globe.  He has been a featured speaker at FILEX Australia, TaiSPO in Taiwan, the Annual IHRSA Convention, the IHRSA European Congress, the IHRSA Institute for Health Club Executives, the Fitness Leaders Summit, Mindbody BOLD, and the Vistage Executive Summit. You can hear my first interview with Luke here. Please note that due to some internet issues in my area, the audio quality is fairly poor at the beginning. We switch from video to audio only at 10:23 and the audio is excellent from then on. During this conversation, Luke describes the agenda for the 6th Annual Resistance Exercise Conference (formerly HIT Resurgence Conference) It's taking place on the 1st and 2nd April in Minneapolis at the Commons Hotel.  The conference features 5 Keynote Presentations; multiple "TED Talk" style, 15 minute presentations; hands on training demos; a speaker roundtable, and an early morning workout. Speakers include a mix of strength coaches, researchers, and practitioners including strength/hypertrophy researchers Dr. James Steele and James Fisher (both at Southampton Solent University in the United Kingdom), Dr. Teresa Liu-Ambrose from University of British Colombia, and Mike Rehfeldt, basketball strength and conditioning coach at the University of Cincinnati.   Transcription eBook After a few requests, I decided to create a transcription eBook. The eBook contains the first 14 Corporate Warrior interviews (Dr Doug McGuff, Ben Greenfield, Drew Baye, Skyler Tanner, Dr James Steele, Bill DeSimone etc). It's over 130,000 words and allows you to zero in on your specific interests. It's a beast. Just like the podcast, this eBook is packed with wisdom on how to build muscle, burn fat, boost vitality, improve sleep, reduce stress, improve productivity, and even start/grow a business, etc. It's available for only $25 US / £17.67. If you would like a copy, please email me your interest to info[@]15minutecorporatewarrior.com (ignore the brackets around the '@', that's just to prevent bots from spamming me).  This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you’re not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code ‘CW10’ to get 10% off your purchase! Click here to see the show notes, and resources

It's the moment you have been waiting for ... Bill DeSimone returns to Corporate Warrior, opening up a series of great podcasts for 2016. Bill DeSimone is a personal trainer and presenter known for his joint-friendly, biomechanics-based approach to fitness. He is an ACE-Certified Health Coach and Orthopaedic Exercise Specialist, with his own studio in central New Jersey. When some of the top exercise experts in the world want to brush up on biomechanics and exercise selection, Bill is often their first port of call. You may know him from his manuals, Moment Arm Exercise, and Congruent Exercise, and from his talks and videos. He has presented for Luke Carlson’s HIT Resurgence conferences, Anthony Johnson’s 21 Conventions, seminars for Adam Zickerman, Bo Railey, and other studios. In the fall of 2015, both a one hour roundtable discussion between Bill, Skyler Tanner, and Dr. Doug McGuff, and Bill’s full talk on Joint-Friendly Fitness were posted to YouTube courtesy of Anthony Johnson. In December 2015, Bill posted all his Moment Arm Exercise videos to his Congruent Exercise Facebook page and made Moment Arm Exercise available as a PDF. The best place to follow Bill for excerpts, links, and updates on his latest projects is the Congruent Exercise Facebook page. If you haven't already, please take a moment to buy a PDF of the Moment Arm Exercise Manual now. Send $10 via Paypal to optimalexercise@comcast.net. This is not affiliated. Whilst its not essential, I encourage you to buy this book and read it to understand a lot of the terminology used in this interview. This interview was epic ... we cover: Exercise selection based on congruent movement for maximum effectiveness and minimal risk. How to exercise effectively at home and with almost nothing at all. Bill's view on the exercise industry today. How to apply congruent exercise into an endurance context. What Bill has changed his mind about in the last year about health and fitness. And much, much more! This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you’re not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code ‘CW10’ to get 10% off your purchase! CLICK HERE FOR ALL THE RESOURCES AND SHOW NOTES

Ever since I watched Bill DeSimone on the 21 Convention several years ago I was fascinated with his views on safe and effective biomechanics. A resistance training program should be a good thing for your body, but what if you're compromising your joints by not exercising correctly? Bill DeSimone is one of the leading experts in applying exercise biomechanics and he made my head spin more than once in this interview. He's author of the popular biomechanics books Moment Arm Exercise and Congruent Exercise: How to Make Weight Training Easier on your Joints. Bill is a veteran in the exercise world and has been a personal trainer for 30+ years. For the podcast, resources, and show notes click here