2984: The 5 Most Functional Exercises You Can Do

“It's been my like new favorite move I'm doing on leg days. I gotta, I gotta, I'm gonna change direction. Scott, I gotta tell you guys about this, these studies that are coming out on people who use GLPs. The nutrient deficiencies they're finding in these people is wild. Oh, I can only answer. The vast majority of them.”

“That means your nutrient deficiency rate will go through the really good. I mean, I'm talking somebody studies 90%. So like everybody. I mean, right before we aired, somebody was DMing me about their mom who has psoriasis and they've heard me talk about micro-dosing the GLP-1. And his mom, I think I want to say his mom was 65 years old.”

“And this and that, what he's asking me dose of. I said, well, I said, me talking to you about my doses won't do you any good. But let me tell you the things I'd be worried about if my mom gets on a microdose of GLP-1 for psoriasis. And I listed off all these things. I listed that. Like, you got to make sure she's hitting her essential fats. You got to make sure she's hitting her protein intake.”

“But if she's getting nutrient deficiencies, you're just shooting her in the foot. Here's how bad it is. I just found the data. Trip off this. They're doing food records of these GLP users. 99% of them are below vitamin D. 99%. 99% of them below potassium. Now keep in mind, 60 to 70% of everybody is below vitamin D.”

“hit protein. There's a good chunk of people, half or a little more of people that are just taking the GLP and really not focusing on anything other than, oh, cool. I'm not hungry. I'm not going to eat.”

“and skinnier with other health issues. Listen, if you are going to take the plunge with a GLP one and you're willing to invest and spend the money on that, you've got to be willing to spend and invest the money on a coach to take you through that. Yes. Because if you really want to make such a big difference, huge difference to have somebody coaching you through that process”

“We're only hiring coaches that we really like and we don't want anybody representing us. But I'm going to, what's our link, Doug, if someone wants, because we have coaches that work with GLP. Yeah, mindpumppersonaltraining.com. Okay, so mindpump personal training. You want to work with a coach that's experienced with this, then unfortunately, it's probably going to be a wait list, but”

“So, you know, it's one of the best brig I've ever had. Head into that. So I've just come off GLP1 where I've lost 18 kilos. So it's about 40 pounds in your talk. I managed to maintain my muscle mass by lifting weights.”

“But recently, the past sort of 12 months, I've really enjoyed resistance training, lifting weights. So while I was on the GLP1, I was eating around 2,000 calories, but now I've increased to about 3,000 calories a day, hitting a minimum of 200 grams of protein. Most days around sort of 220 to 230 grams of protein.”

“He's done a good job. Really good job. Yeah. Yeah. He's done a really good job. He's listened to us while on the GLP, which has helped him preserve muscle. He's way off, which is reverse dieting, which is great. So he sounds like he missed the common pitfalls that people run into while on GLPs.”

“That's right. All right. Next up, sled work. All directions of sled work. So we'll just, I'll just talk about the most commonly, the most common way that someone will use a sled is by pushing it forward. It's one of the only exercises that you do in the gym where you're using resistance in a strength training way and you're connecting everything from your foot to your upper body.”

“So, you know, when I do a barbell squat, my feet are flat. When I'm pressing, when I'm driving a sled, I'm pushing through my toes and I'm strengthening the muscles in my feet, all the stabilizing muscles of my ankle, my calves, and then all the way up the kinetic chain to my upper body, which also has to stabilize, including my core to push that weight.”

“field. And he was training some of the best athletes at the time, football in particular. And then lo and behold, studies came out showing, oh, yeah, like you get really good at sled driving. You get, we see it on the field. Well, I think too, as trainers, we overlook a lot of foot strength as being a major factor.”

“No. But I could absolutely have her push. She could push a sled right away. She could walk. She could push a sled. Right away. But you could also take an advanced lifter, have them push a sled, and it's appropriate. Right. This is why I think it's got one of the greatest ROIs for the least amount of risk.”

“I'm hidden walkers now. I was just thinking of that. Oh, wow. And by the way, all directions. So lateral sled drags. Maybe the most underrated way to use it. Oh, cured my hip pain. Literally, I did four weeks of lateral sled drags, fixed my hip pain completely.”

“Like, what is going on? And all I did for four weeks was sled work. And I'd start with lateral sled drags, completely fixed my hip pain. Well, you see what was deficient in your programming. Yeah. You know, and it's, it's one of those. Yeah, you don't consider that until you actually put yourself through that range of motion and you're like strengthening that pattern.”

“on there because we've gotten so busy in here. I can't do sled drags in here anymore. Just we have so many little clients. Yeah, that I don't want to disrupt what they're doing. And I remember how good I felt when I was doing lateral sled drags.”

“And it's one of the things that contributes the most to soreness and recovery. Sled work is one of that, one of those interesting exercises where you can kind of do it really frequently. Yeah. You can add volume to your program with a sled, like pretty easily. Pretty easily. And it doesn't, I mean, it'll add a little bit of recovery, but not much.”

“Like if you're really good about the big four, you're missing out on lateral strength and stability. That's why side, that's why sled drags, lateral sled drags were so good for me because I get really stuck in that, you know, bench, deadlift, squat, kind of whatever. And Cossack squats, squats are amazing.”

“You know what I'm saying? It's most people that do it tend to do it because it's like a great glute movement. And what he's talking about with the landmine is that how it takes the hips through internal rotation. Well, because if you, if you're pulling it from the right direction, it's turning you as you go down. That's right.”

“You got to stabilize. You got to control the internal rotation. Whereas the landmine's pulling you there. Right. And I know our trainer brains are really good at that stuff because we know what we're trying to accomplish. And like, it's just, I'm reminded as my wife's going through it, like how an average client thinks. And I'm like, you know what?”

“That's so awesome. So lit up. So the leg that's standing is that's the direction that landmine. So I want to plug our boys, Ben Bruno and Brett Contreras, single leg RDL landmine, have a YouTube video that's old that they've done. They show you how to set it up.”

“So you can load it really good. The landmine provides a little bit of stability for you. So you're not having to like, you know, rotate yourself. And so the fact that you can load the glute really good, the fact that it slightly internally rotates the hips and takes that glute through that fully stretched position.”

“You'd be pretty good. Yeah. You'd be really. Not perfect. You mentioned a barbell. You would, you would actually be better than probably 90% of the population. That's right. Yeah. I mean, so, uh, you'd be really good. Now, obviously there's other planes and movements and things.”

“press a barbell up over their head with good weight and strength and stability, I don't think they're going to struggle whatsoever with pushing something off of them. Well, I mean, to like decelerating it to, I mentioned like row, but you're kind of getting that as well.”

“and then loaded the big Bertha kettlebell on her, let her use the barbell, and I had it on the reverse side so she could kind of lean back, and then literally do almost like a – Yeah, like a belt squat, dropping it with that.”

“I mean, this is what he's doing. I mean, that's all he's doing. That's a lot of what he's doing. It's literally like bar dips and pulling himself up on the rings or the bar. And that's like literally what's giving him that jacked physique. I love this as like a test too, to really know for sure how much I can connect to my entire body.”

“while I'm pulling up, like how much more efficient that is. And then that gets me excited. Same thing with dips. But even with dips, you can add that instability with like rings or something else. And it really emphasizes the fact that you have to, you know, really stay nice and tight and supported with your body.”

“of like what I did way back in the day when I started training with the Olympic rings and like more body weight specific. So there's this whole protocol I'm kind of going through where you start with like, you do this ring push-up and you start with different grips.”

“kind of stabilizing on the squat rack. And the reason why I went, I got started looking at the, uh, Ben Bruno and the, and, um, uh, and Brett's video was because she kept telling me, I'm having a real hard time feeling it like you're describing to me.”

“Leverage, yeah. I've made my own homemade for Katrina over the weekend belt squat for her. That's cool. Yeah, what I did was I set the squat rack up. I stacked up 45s about this high, took our belt with chain, and then loaded the big Bertha kettlebell on her, let her use the barbell, and I had it on the reverse side”

“Again, here, I'm playing with it. I got one for you that if you haven't done it, I sent it to you. That is fantastic. Fire is using the belt with a chain to the squat rack or something that you can hold, and doing that for your sissy squats. Oh. Oh, yeah.”

“That's cool. Yeah, what I did was I set the squat rack up. I stacked up 45s about this high, took our belt with chain, and then loaded the big Bertha kettlebell on her, let her use the barbell, and I had it on the reverse side so she could kind of lean back, and then literally do almost like a – Yeah, like a belt squat, dropping it with that.”

“Again, here, I'm playing with it. I got one for you that if you haven't done it, I sent it to you. That is fantastic. Fire is using the belt with a chain to the squat rack or something that you can hold, and doing that for your sissy squats. Oh. Oh, yeah.”

“get this 128-pound kettlebell overhead because when somebody in my gym was doing it, and man, that thing was heavy. And I get it to about here. And, you know, you're trying to stabilize lateral, rotational, everything at once, and it's just inefficient.”

“That's cool. Yeah, what I did was I set the squat rack up. I stacked up 45s about this high, took the, the, our belt with chain, and then loaded the big Bertha kettlebell on her, let her use the, the, the, the, um, barbell, and I had it on the reverse side so she could kind of lean back and do, and then literally do almost like a belt squat dropping it with that.”

“I usually break it up into like a push day, leg day, pull day, leg day. I sauna for 20 minutes at least twice a week. I get a minimum of 8,000 steps every day, but most days I hit 10,000 steps. I also play Austag, which is like flag football for you guys, play that once a week.”

“What would you guys recommend do on the days that I'm not lifting? Walk. Walk on the treadmill. Listen to an audio book. Yeah, walk, mobility, sauna. Sauna. More working inward recoveries type related stuff. Yeah. Yeah. No workouts. Yep. But three days. Listen, this is what it looks like. Very basic. And I don't need to give you like specifics because you've been training”

“Trip off this. They're doing food records of these GLP users. 99% of them are below vitamin D. 99%. 99% of them below potassium. Now keep in mind, 60 to 70% of everybody is below vitamin D. You take a GLP, it's 100% almost.”

“Yeah. So I go every six to eight weeks. I take a shot. I go to my naturopath. Okay. Your vitamin D levels got checked? Yes. They were low, but they're good now. Okay. So you're taking vitamin D. Okay. Yeah. So that's, I just wanted to make sure we do that. So, and you're a young guy when you competed. Any history of PED use, any testosterone, steroids?”

“So instead of having a couple of drinks a day, I'll have a couple throughout the week. Currently, the only like supplements I'm taking is I do 10 grams of creatine per day. I take pine pollen and L-theanine.”

“And it, it, that was responsible for adding a good 20 pounds to my overhead press. The stabilization that I got from doing overhead carries, like one-arm dumbbell or kettlebell or two-arm. When I went to my overhead presses, suddenly I was so much stronger. Yeah. And it was because my shoulders were so much more stable.”

“Since increasing my calories, my sleep scores on my gum and watch have gone from low 70s to consistently the high 80s and quite a few high 90s. After listening to your podcast, I've figured out the reverse diet is the best place for me right now to build to a cut prior to the wedding.”

“Okay. So get good at them first. So if you're not good at them, practice them. Maybe use a Gravitron or a weight assisted machine and get good at them. But if once you get good at them, this is a shoulder joint proofing combo. Like pulling up, getting that downward, you know, contraction, getting the scapula to rotate downward and back, pulling yourself up.”

Also filed under Assisted Pull-Up Machine

“by taking a very low dose of HCG to help boost my production. I did that for about 10 weeks and then I stopped. I cleaned up my diet a bit more and then I started to cut out alcohol as well.”

“I take pine pollen and L-theanine. So to close it off, what I said is I'd love to chat with you guys on a deeper level and see if you'd be able to help me increase my free test.”

“So like if you're on a GLP, you need to supplement with a multivitamin for sure and try to eat whole natural foods, nutrient dense foods. That means your nutrient deficiency rate will go through the really good. I mean, I'm talking somebody studies 90%.”

“I take pine pollen and L-theanine. So to close it off, what I said is I'd love to chat with you guys on a deeper level and see if you'd be able to help me increase my free test.”

“to think that i probably improved my body composition even though my smart scale says otherwise uh third given my health situation of continued high triglyceride and cholesterol levels would you prioritize a dedicated fat loss phase at this point i'm currently at around 195 pounds”

“whatever, or performing it well. I would love, I love starting people with a suspension trainer and just their body weight. Yes. It really helps kind of get the technique down. Sit back. Yeah. And stabilize it first. Yeah. And get the flow of what it looks like.”

“I mean, Sal and I have been obviously talking about this off-air a lot because we've been dieting and then I'm micro-dosing the Tirzepatide. And I'm like, on days where I need to eat, bump my calories, it is difficult for me.”

“What would you guys recommend do on the days that I'm not lifting? Walk. Walk on the treadmill. Listen to an audio book. Yeah, walk, mobility, sauna. Sauna. More working inward recoveries type related stuff. Yeah. Yeah. No workouts. Yep. But three days.”

“So are you taking B12? Yeah. So I go every six to eight weeks. I take a shot. I go to my naturopath. Okay. Your vitamin D levels got checked? Yes. They were low, but they're good now. Okay. So you're taking vitamin D. Okay. Yeah. So that's, I just wanted to make sure we do that.”