Strap on your running shoes and prepare to lift the veil on the life of a dad in pursuit of peak fitness. We're not just gym rats or pavement pounders; we're storytellers, sharing tales from my long-standing career as a personal trainer and former actor, alongside Mitch's transformative journey from pastor to event maestro and literary agent. Our mission is to empower you with the knowledge to manage health and fitness amidst the whirlwind of family life. We'll even take you behind the scenes of our latest 10K adventure with ultra-runner Cam Haynes, revealing the nitty-gritty of orchestrating such epic fitness events and the community spirit that fuels them.
Ever caught yourself mirroring the workout of a bodybuilding icon, only to find it's a Herculean task? We'll dissect why those viral fitness regimes might not fit your lifestyle and offer up our own custom-tailored strategies for full-body workouts that hit every mark in just two sessions a week. Tune in as we break down the science of exercise pairings, the art of recovery, and how to strike a balance between shedding pounds and building strength. Plus, we've got the inside scoop on upcoming industry collaborations that are sure to shake up your routine and keep you coming back for more. Join us and be part of a community that lifts, runs, and shoots for the stars.
Follow Mitch @ http://instagram.com/go_for_mitch
Follow Bart @ http://instagram.com/bartonguybryan
Strap on your running shoes and prepare to lift the veil on the life of a dad in pursuit of peak fitness. We're not just gym rats or pavement pounders; we're storytellers, sharing tales from my long-standing career as a personal trainer and former actor, alongside Mitch's transformative journey from pastor to event maestro and literary agent. Our mission is to empower you with the knowledge to manage health and fitness amidst the whirlwind of family life. We'll even take you behind the scenes of our latest 10K adventure with ultra-runner Cam Haynes, revealing the nitty-gritty of orchestrating such epic fitness events and the community spirit that fuels them.
Ever caught yourself mirroring the workout of a bodybuilding icon, only to find it's a Herculean task? We'll dissect why those viral fitness regimes might not fit your lifestyle and offer up our own custom-tailored strategies for full-body workouts that hit every mark in just two sessions a week. Tune in as we break down the science of exercise pairings, the art of recovery, and how to strike a balance between shedding pounds and building strength. Plus, we've got the inside scoop on upcoming industry collaborations that are sure to shake up your routine and keep you coming back for more. Join us and be part of a community that lifts, runs, and shoots for the stars.
Follow Mitch @ http://instagram.com/go_for_mitch
Follow Bart @ http://instagram.com/bartonguybryan
Welcome to Dadbods and Dumbbells. We are excited to be here today to talk about fitness, family and life.
Speaker 2:Yeah, we're fathers and we're also, you know, trying to live our best life, be healthy. I'm a personal trainer. I've been in the business, in the industry, for 20 years, but also have an acting background and just have done a lot of stuff. I'm 49. And so Mitch and I will share ideas that are going to be helpful to you guys, not just like hey, let's share our stories, but like why is it valuable to you? We're always trying to figure out how to make each other better.
Speaker 1:Yeah, definitely, Mitch. Tell us about yourself. Yeah, I mean, we got to know each other 10 years ago. You were my trainer at Camp Gladiator.
Speaker 2:Yeah.
Speaker 1:And it's been just amazing ever since I'm always the guy that's always been a bigger like chubbier dude, and so you always kind of taught me that it's okay to be big, but how do we manage our health, and so that's been a really valuable experience. So I started out, I was a pastor for many years and now in the event space, I run an event company, so I produce a lot of events which we talk about all the time anyway, so you'll hear a lot about that as well as a literary agent, so I represent authors to publications and publishers and it's a fun job to do and they kind of all work together. So for me, this experience will be great because I love running. I did a marathon a month in 2023. So I have experience in that space. I love the running community and I also love to get jacked, so I want to do that as a process, but I think in this space, I'm probably more of a dad bod than a dumbbell.
Speaker 2:Yeah, and I, you know, for lack of a better term I'm the dumbbell in this conversation. I'm, I'm the guy and I'm literally at the gym six days a week. I literally have to like stop myself, force myself to not go on that seventh day, so that I'm like actually taking that day off.
Speaker 1:It's very hard for me, so more of the opposite, where I have to force myself to actually go and I have more rest and that's probably more people.
Speaker 2:Like there's a, there's like a 2% of the population that just can't get out of the gym and we probably should rest a little bit more. Uh, but most people you know listening I would imagine, are people who, uh, you know, try to do, to work out, try to run, go to the gym, that kind of stuff and uh, and so we're going to come at it from different angles and uh, seems like I'm more like every man.
Speaker 1:You are the every man you are very much. That's great. That's a great thing. Well, I'm excited about where this is going to head. I'm excited that I get to hang out with my friend Um, but I hopefully the best thing from this. I think we can learn from each other, but also help others in the process.
Speaker 2:Definitely yeah, so this is our first episode. Uh, we're looking forward to to getting a lot of episodes out, uh, not just right away, but then also weekly uh to keep uh just having fun with this, uh conversations between each other, but also uh eventually bringing on guests, people that we can.
Speaker 1:we can balance off.
Speaker 2:We've got a whole laundry list of great guests that are coming, and that's the great part about your business being in the event space and literary agent, you really get to bump elbows with some really interesting, influential people who've got some great perspectives and stories.
Speaker 1:Yeah, I can't wait for the day that I'm more influential and famous than my actual clients. That'll be a great stop. But yeah, we've got a lot of great guests. Thank you for joining us. Please like, comment, subscribe wherever you watch or listen to podcasts. Thanks for joining us.
Speaker 2:Yeah, let's get started. So you recently, talking about events, had a pretty epic event a couple Sundays ago.
Speaker 1:It was last week, Last week yeah, but I don't know when people are listening to this Sure, so it was early May.
Speaker 1:Early May, early May, cinco de Mayo. So I have a relationship with Cam Haynes, the bow hunter, endurance athlete, and uh, I work with a company that's a sponsor and so they do events all over the country, lift, run, shoot being one of them, which is where you uh pay for a VIP ticket to go lift with them, run with them, uh, shoot bows with them. It's a really cool experience. But this one was just 10 K and, uh, cause Kim likes that distance. It's a pretty good distance for people that are just trying to get into the space, but long enough to where it really challenges you. So we did it at shadow Glenn golf course. Shout out to shadow Glenn. They really hooked us up. Um, there are private golf courses. It's almost impossible and I talked to mayor Steve Adler about this almost impossible to get a permit in Austin to do anything, especially at last minute.
Speaker 2:So I found this private golf course from a friend, and this is also in Mainer too, so you're outside the city.
Speaker 1:Oh yeah, I'm outside the city, but I don't think I would have needed permits. I mean, maybe later I might get fined, we'll see. But because it was private, they just shut down the golf course for us and we had this two loop course. It was perfect and beautiful scenery, great course. And so ultimately, we lead up to the planning. Cam does a meet and greet at archery country, because that's where the country yeah.
Speaker 1:We're in the hat repping it Our my boy, tyler, over there and he allowed us to come and meet his fans. It was really cool he came. He was delayed his flight so it was a little bit longer day for him, but he came in like a trooper and like took pictures and hung out with everybody. It was pretty. It was actually really awesome People. Some people waited for like three, four hours to just to just to meet their hero, you know, which was really cool, cause all this stuff I that's always my goal I want to facilitate. A time where we can lift cam up and bring cam to the fans is the goal.
Speaker 1:So morning of we can't get there before 530 because there's a gate and everything. Gun time start time is 730. So we got two hours to set everything up, which shouldn't be a problem because we marked the course the night before like geniuses. Well, that night was like an epic storm, like, I think tornadoes touched down and all of like. We we spray painted the, the road, you know, spray painted the grass, all that, all those things you do for directional signs was washed away, yeah, and half the course was flooded. So we had to in less than an hour, basically because by the time we get there, the manager shows up. He's like hey, we got, we had a rain plan. But to execute the rain plan is a lot of work, cause you basically redraw everything but we didn't have any of the tools because we used them all. So we get our signs the best we can.
Speaker 1:We do a perfect setup to where it's easy out and back, out and back, make it as simple as possible, cause sometimes runners, uh, when they're running races, their IQ becomes 20 pretty quickly where you're just like what's happening. So, um, that's what we did. But it was like last minute, where we're like I'm waiting, waiting, waiting. I have to delay the start time just a few minutes because ultimately I needed to know what the course was. So I give course instruction because the course dues change and running and trail runs and all that stuff. So basically it's like this you get up to the top, you turn right and you run to a water station. You run back the same way. You came across the street, run to a water station, come back, finish. Pretty simple, right? I mean, bart, pretty simple, right. If you're like, do bicep curls, that's what I thought, okay, I can do bicep curls, that's what it was.
Speaker 1:Well to put it in perspective about 30 minutes in, I start seeing starting to people like a group of like 30 people, kind of all in the same group together, start running up the road towards the finish line.
Speaker 2:Like they were done.
Speaker 1:Yes, and they were not the people that you look at and you go, they're going to be done in 30 minutes, right, there was. Just they were not those people. And so as they came up, they were like going to the finish, kind of confused, and I said no, no, no, what mile are you on? They're like three, like they should be mile 6.2, right, if they're here, run to the other, the new water station, and back right, because that'll be about right. But I'm trying to communicate to everybody. The earbuds are pulling them out, it's just chaos and it's just, but finally it kind of stops the stream, kind of stops at people. So it just must have been a group of people that got confused and they followed the man in front of them, or woman, uh, but didn't follow the signs. Uh, at this point the people that are supposed to finish start finishing and by the time people start getting done, they're going. I was like I started. The funny joke was uh, how was your eight mile 10k?
Speaker 1:because what happened was most people went like they went up to hole four or something like that. They took a turn and it was like they went up the the golf cart path that goes to nowhere and they have to come back anyway so they added an, an extra mile, two miles, and so that, which was totally happens. I mean I'll tell the story one day about getting lost in a trail marathon and running 15 at mile 11.
Speaker 1:You know, it's just like it's nuts, I ended up running 30 miles for a marathon. It happens, but because of the storm, because of all this stuff out of our control, and even though it was a simple course, it just was like I had sent out the map of the first course to everybody. They just had in their mind it must've been that. Um, the good news is everybody had an awesome time. Positive, uh, positive experience for everybody. We had over 300 people show up plus spectators. Some people just came to watch Cam to run, which was super cool, and at the end they had like hundreds of people standing in line to get pictures with them and so like, overall it was awesome.
Speaker 1:And I didn't even mention this Bart. I get a word on Saturday that a guy by the name of Lance Armstrong, my childhood hero, and still I look up to him because he's a seven-time Tour de France winner, back-to-back-to-back-to-back-to-back, and I disagree with him losing those. So I'm on the camp of Team Lance. He's going to show up and race. So I'm like let's go, it's my race. I'm so pumped so I pull bib number seven, because seven Tour de France. I thought it was very clever. I pull bib so that when he shows up I can just hand him a Bibb. He doesn't have to wonder about it.
Speaker 1:So I see him walking up because he parked way far away, which was kind of cool because I saved a spot for him up front and he's just like I'll just park wherever he walks down. Hey Lance, I'm Mitch, I'm running the show, let me. Let me get you to Cam and the group, because there was like a car that he could hang out in. So he ended, did really well, he left, had a great time, everybody, it seemed like. Overall it was just a cool experience. Home by 9.30. I mean, that's how quick it was and it was a beautiful ended up being a beautiful day, beautiful morning, great scenery, and by the end of time it's like when's the next one? So that's the best part about when you do an event like that. It's like, hey, when are we doing this again? Yeah, when is the second annual? When's the third annual?
Speaker 1:so that's what we're looking forward to, but we're looking forward to june, which is the lift run shoot in eugene where we do a 10k, at pisco, where he runs every day, it's like legendary spot for going up the mountain yeah, so, yeah, that was 10k, so this is one of those situations where you know you cannot.
Speaker 2:It was only because it rained enough where it flooded certain parts of the course and ruined some of the, the spray and anyway. So, uh, fascinating story, dude. Um, you know, and that's kind of the a big part of your, your world is yeah, the event's coming up and you've got stuff in florida coming up too right with the uh, is it chiseled?
Speaker 1:oh yeah, the chiseled event, that's great.
Speaker 2:It's a bodybuilding competition that's unique in its own right, yeah sure well, uh, yeah, I wanted to bring up something that, uh, that you know, a lot of people have asked me this and it's funny, I think, when I I guess I always figure like people just understand how to do it. But when it comes to training, one of the things that I've been noticing lately is people are asking me and and asking and such like you know, what should my split be, you know, for working?
Speaker 1:out.
Speaker 2:Oh, yeah, yeah, yeah, it's a total 180 from what we were just talking about. But I feel like in this first episode I wanted to give people an opportunity to kind of learn more about you and your mindset.
Speaker 1:Oh, yeah, yeah, yeah, and then kind of yeah for your stuff.
Speaker 2:But you know, this is something that I think and I I always tell people it's. It depends on how many days a week you're working out right and so like, if you're, if someone's like I can commit to twice a week, then I would tell people do every body part twice a week huh so if you know a lot of people well, I'm gonna do chest on monday and I'll come in thursday.
Speaker 2:I'll do like. E probably not the best idea. Like, the best idea for your health and for getting stronger would be to like, do a total body workout on Monday and another total body workout on Thursday. Really, if you get to three days a week, then I would say, okay, let's, we could do upper Monday, yes, lower Wednesday, and maybe, if you're really focused on building your upper body, do upper again on Friday or do total body on Friday. You know it's a very that's interesting.
Speaker 1:So what like from a workout perspective, like when you're talking total body? Let's just say I only have 45 minutes two days a week, right, how do I get the total body workout? What's the best exercises to get to that space in those few times?
Speaker 2:Yeah, and I think this is where, like a bootcamp or a group fitness class is effective, and but within limits of like. If you only have 45 minutes to an hour, two days a week, you know, then your best bet is okay. I'm going to pick three at two or three exercises. I'm gonna super set them okay, so maybe super set means like I'm gonna do, let's say bench press okay, so.
Speaker 2:I'm gonna do bench press first for whatever reps, then I'm gonna go do walking lunges okay, right, and then maybe I'm gonna go over and do crunches that's one set, yeah, but.
Speaker 2:I'm going back to back to back and then I might rest a couple of minutes to kind of get my heart rate down, and I'm going to do that. Three sets In the course of 10 minutes. I've worked my core, my legs, my chest, tris and shoulders. The next round could be pull-ups or pull-downs, which is back and biceps predominantly. Then I might go to a squat or a dumbbell deadlift right, hit the legs differently or a leg press. Then I would go to maybe a shoulder movement like a lateral raise or a dumbbell press. Rest, do that. I'll put it on there and repeat again.
Speaker 2:You notice that I'm always doing upper, lower upper. Yeah, because if you go upper upper then your shoulders and arms are tired from the first set, so you're maybe a little bit less inclined to. You don't have as much juice in the arms and the shoulders for the second set. But this is generally, I mean, and there's really a thousand ways to slice this up and there's no one perfect way, and so any workout you find online, it's like oh, this is Arnold Schwarzenegger's mass-building workout from 1974.
Speaker 1:It's just…. Take some Android. What is it? Hydro Steroids, for sure, yeah.
Speaker 2:There's a tendency for everybody to want to mimic. Seabum is the new great bodybuilder.
Speaker 1:He's awesome.
Speaker 2:Yeah, I mean, he's classic physique, he's. He's you know four or five mr limpies in a row. He's. He's got the physique that a lot of guys want. So we want to look and say, oh, what's he doing? Does he have an app? I'll just follow what he does.
Speaker 1:He does it. I'm trying to, I'm trying to sign him yeah, he's fantastic, he's gonna write a book.
Speaker 2:I'm gonna get him yeah yeah, well, the challenge is always like he's working out six days a week for probably two hours, a maybe hour and hour and 15 to hour and a half in the morning, and then coming back and doing another hour in the evening.
Speaker 1:Two days, two a days.
Speaker 2:A lot of those guys are doing two days because you're going to have the most focused strength and neuromuscular control in the first 45 to an hour of your workout.
Speaker 1:Beyond that.
Speaker 2:That's why you should do your arms at the end of the workout and not at the beginning, because you don't need a lot of like neuromuscular, like focus and strength, to just like burn your biceps out. Yeah, and you're already getting biceps and triceps from any kind of push or pull, so you know they lack the urgency of like we need to work your back legs what about this?
Speaker 1:so I have been doing, I'll run, you know, 45 minutes to an hour. Usually it's an hour okay and then I'll do lifting, but I do a quick four set something. So usually I do bench. But would it be better for me to go? I'm gonna run in the morning an hour and then in the evening I'll lift yes that's better absolutely, because you're, you're because I'm thinking like two hours of workout. That's pretty impressive at a time.
Speaker 2:Yeah, but it's you got to understand. It's like it's the you know. Let's talk about kids. You put your kid in a you know, in a focused environment You're going to probably get the best effort and like focus from him in the first 30 to 45 minutes After that it starts starts.
Speaker 1:It's that's what our bodies they get with.
Speaker 2:They wish you know so same thing with us. We can train ourselves to push through our two hours of running, or like multiple sports, but your best is always going to be the first hour. Let's say so. If you, if you want to get better at running, run specifically in the time you'll stretch, warm up, whatever it will run, and then whatever you put on right after, that is going to be not, as you know, it's going to be diminished If you wait. Go hydrate, go eat, rest. You know you're not. You didn't really work your muscles that much other than just like maybe your, your your legs, uh, you come back, you do bench, you do some pull downs, you know you do 45 minutes of a strength training program. In the evening you're going to feel totally revitalized, like it's a brand new day, and you're going to get more out of both of those than you would.
Speaker 1:If you just like, put them back to back yeah, I guess I probably measure my workouts based on when I have to take a shower, so like I'm gonna have to take three showers a day now. Is that what? What I'm hearing you say? It's wild.
Speaker 2:You don't have to shower at all.
Speaker 1:No, no, I do, yeah, yeah.
Speaker 2:And this is where a trainer can help you. But you always have to figure out like okay, for some people with kids and schedules, the only time to do anything is going to be like 5am 538, rightm right like you get. You get it done, whatever that hour of working out and then your day is gone. Like your kids wake up, you have life's everything. You know, especially moms. It's like they're just until that kid's head hits the pillow and falls asleep.
Speaker 1:They are about the kids and the family and not about, like getting their own workout in and really the last thing you want to do is go work out after all that because you're exhausted. I mean you're exhausted mentally, and physically.
Speaker 2:But if your kids are going to school and your work schedule is such that you can peace out at 10 am and go do an hour workout, take a quick shower, come back to the office and jump right back into your day, then that's great. Some people can do that, some people can't. Like it's really everything has to do with your schedule and what's going to be manageable, what, what can last. It's not worth doing something that you know like. That's just not realistic. That I'm gonna be able to pull that off for more than a couple of weeks, that's interesting.
Speaker 1:You know our office here, the.
Speaker 1:We have an orange theory subscription yeah it's right down the road, and so at noon that's where everybody's at. They go do orange theory, and I did it for a while with them, yeah, and I run in the morning because I was training for the marathon still. So I'd run in the morning and then I'd do a noon workout, but I was toast after that. If I work out at noon, I'm not coming back to work. So I found that my work day was like between nine and noon well, literally like nine and eleven thirty every day, and it really wasn't super efficient or effective. But I love the, I love that, I love doing two days and I I because I was doing you do weights there too. You know it's a whole thing, it's a lot of body.
Speaker 2:So let's be fair, it's it's, it's not really strength training girls will tell you it is, but it's not, it's it's, it's endurance. You're burning a lot of calories, you are using weights, you're using a rower, um, you know you've got some functional like strength training circuits happening.
Speaker 2:But when you talk about strength training, yeah like it is going to the gym or going to your garage and it's putting weight on the bar and it's moving weights like in that 8 to 15 range. Yeah, if you're really pushing the weight, then you're in that 1 to 6 range in terms of reps, but most people are in that kind of 8 reps to 15 reps. You're pushing yourself pretty damn close to failure and you're getting strength increases. When you're doing a workout that's really like you're out of breath a lot. Your body doesn't really have the work capacity know, work capacity to really push yourself to failure muscularly. You may burn out, you may feel at failure because you're everything's on fire, but that's really like a systemic failure that's happening because you're just like your heart rate's up, you're sweating you're breathing heavy, you know, and people say, well, is it better to you know?
Speaker 2:let's say I do you know a bench press or dumbbell press or something like that, and I'm like I'm only going to rest 45 seconds. Well, that's cool, you can do that. Come back. You're going to be significantly weaker that second set because you didn't let the muscles rest long enough to get some of the metabolic processes that are in there from the exercise out.
Speaker 2:You know the lactic acid and it's all of those things. There's a lot of you know because metabolic processes that are happening when your body is fatigued. So if you really want the best results from strength training, you want to get close to failure in in the exercise with good form, full range of motion where possible right, and then rest, usually about two minutes, two and a half minutes, so that you're not out of breath, your heart rate's come down and your tendons and muscles feel back to, not physically back to like when you weren't working out, but like back to normal enough where you can take that same weight and maybe get one less rep than you just got and that's the real way to build strength, because that's not at all a workout.
Speaker 1:That's the most accelerated way to build strength.
Speaker 2:You're going to build general strength from doing boot camps and Orange. Theory and other types of things, and I think there's also like that takes a lot of time to do that.
Speaker 1:So if some people are still on the time, they'd rather like kind of circuit train, and generally that's what I always tell my wife it's like she's working out, she has a pretty good program she follows, but she's like resting a minute in between. And I tell her don't rest, that's stupid, you're wasting time. Work yourself harder, go to failure, that's the goal. But that's telling me the exact opposite, which makes more sense, because I really haven't seen much progress.
Speaker 2:Well, you have to understand that, like your body, you're trying to get your body to adapt. If you don't rest and just do a bunch of like high intensity exercise with lighter weights and body weight and stuff like that, with lighter weights and body weight and stuff like that, I mean I can give you a 40 minute like circuit where you're lunging and then you're doing pull-ups, and then you're going to doing push-ups and then you're coming over here and doing, you know, squat, curl, press and then like, and you can just do that like without any rest over and over and get some results. But if your goal is to get stronger and to build muscle and get and this you, this you know, for most guys, the two things that we want is to lose body fat and look better and secondly is to build muscle and be strong.
Speaker 1:Yeah.
Speaker 2:Right, like, and if you want that, then you, you have to think about okay, I've got to eat better to to lose the body fat.
Speaker 1:And.
Speaker 2:I've got, and I've got to do strength training now to lose the body fat, and I've got to do strength training Now. What I think people like to do is they take okay, I want to burn a lot of calories and strength training, so I'm going to do these circuits.
Speaker 2:What can happen with that, though, is you limit your strength progress because you're wanting to burn lots and lots of calories. If you had just eaten 500 calories less that day, which would have made up for the 500 calories you burned in that workout and done strength training you would have gotten stronger and lost the same amount of weight that's interesting, right, and so that's how bodybuilders do it, right, you cut weight.
Speaker 2:I mean, that's a little bit more complicated, right but you start throwing a I throwing a natural bodybuilder shirt. So I mean, when I was doing my bodybuilding prep, I wasn't just living on the treadmill, all day.
Speaker 2:I would do like 15 minutes of cardio and then I would do a workout and then I would do 10 more minutes of cardio and then, as I got really close to the contest, I might go in and do like 45 minutes of really low intensity cardio, but I wasn't doing these crazy circuits. Yeah, I was still focused on because I wanted to keep as much muscle as possible while I was losing weight, so I wanted to make sure I was challenging the muscle in a way that it would stay as big as it needed to be, and that's always by strength training.
Speaker 1:That's cool. I like it. Those are good. That's good advice, man. I appreciate it.
Speaker 2:Yeah, I mean it's, it's so hard Cause it's like and the the? The answer is always everything works If you do it the way it's supposed to be, like you know you can go to group and look great like. That's true also.
Speaker 2:but a lot of people try to do that and a either get injured because they're just kind of like throwing their body into burpees and yeah you know, and they're not really thinking about form and and things like that, or they, they lose some weight and then they kind of plateau and they're not getting stronger and they feel kind of wiped out and and then that's. The other thing is like you do an hour workout where you're just like beating yourself up like that. You can feel really, really tired from that, versus like going to the gym like I've got. You know, my goal today is, you know, 225 on the bench for three sets of eight right or whatever, right. Next week my goal is three sets of 225 at for nine reps eight, eight. And then a week later it's it's nine, nine, eight. Yeah, so it's a bit, but every time you go in and that happens, you know, specifically, I got a little bit stronger. But you can't slap 10 pounds on each side every week and be like, oh, I should be able I did 225 last week.
Speaker 2:Let me do 245 this week.
Speaker 1:I'm sure it will go well and that sounds exactly how I work out well, we don't have.
Speaker 2:Most people don't have any idea at like. Even if you're on steroids, there's a certain amount of like recovery and growth you're going to get each week, like if you, if you're natural and you're getting stronger and you're sleeping well and you're getting that protein, like, the amount that you're actually getting stronger is like one to 2%, which you take 225, right, 10% of 225 is 25.
Speaker 2:So 2%, two and a half percent of 225 is about 2.5 pounds. 2.5 pounds, right. So take half of that, okay. So I don't.
Speaker 2:If I was at 225, the most I would want to increase in a couple of weeks would be to like five pounds total, two and a half pounds on each side, because otherwise I'm putting I'm going from where I am right now to a weight that either I'm going to get many like fewer reps, which is okay, but I but if I expect to get the same amount of reps I'm, either I either wasn't even close to failure the last week or I'm much closer to an injury that that the week that I go in there, that I'm expecting to push. And then what happens is our ego says well, I mean, I got to get nine here, I added 10 pounds, and so the form starts to get bad and we start to use our shoulder blades and kind of shrug and do these like manipulations, instead of keeping our shoulder blades down and back, keeping the slow, eccentric pause at the bottom, full range of motion. Those are the things that matter most.
Speaker 1:That's good. I like that Well. Thanks for that. That's going to change the way I work out. Thanks for listening to my story about uh the 10k and everything. But I appreciate, uh, appreciate your advice on it. I'll probably have to change the way I do things completely well, I think I think it's like again, it's always about lifestyle.
Speaker 2:It's like what can, what little things can you tweak that aren't going to be such a problem to your day-to-day life, but that will just. You can feel even better about like hey, if I do this, I'm pretty sure I'm going to get even better results.
Speaker 1:Yeah, and that's the key. That's awesome. Well, thanks for sharing. Thanks for listening.
Speaker 2:Yeah, hey, thanks for listening to the dad bods and dumbbells over here.
Speaker 1:Uh, thanks for liking and subscribing to leave some comments. We'll see you next time.