TWUP 45 — Functional Bodybuilding & Functional Medicine mit Juan Carlos Simo

Die Simo-Diät und metabolische Flexibilität

Juan Carlos hat ein sehr über Biomechanics und Bodybuilding und seine Analyse zu Nutrition. und eine der Dinge, du hast du viel fame in den Dominikanten für die Simo-Diet. Tell uns ein bisschen mehr. Was ist ein Simo-Diet? First of all, danke für die Möglichkeit, zu beherrn in Europa.

Actually, das Simo-Diet ist der Result für viele, viele, viele Jahre. Ich habe eigentlich 32 Jahre auf der Trenge als ich ein junger Mann, ein junger Teenager, trying to be a bodybuilder. So I was very, very, very, very orientated about learning about nutrition. I know the guys that have great genetics about growing.

Even for old school standards, anyone can build a great physique, but not today's standard, being a self-freak. So for me, it's not easy to gain in size. So my first experience was nutrition. I did the body output from time to time.

So it was a completely ketogenic diet that actually is the recomposition. The method is about creating a hyper, Insulin sensitivity going ketogenic diet very deep in 5 days and then loading carbs exposed to a maximum anabolism through the effects of insulin that we can So it a modified system very similar to the one that was the model di Pasquale in the metabolic diet, but was more elegant because fixed in the regular people, like weekends we can have the carbs, for sure not any carbs, there was very specific what carbs to create, that super compensation when you were completely depleted und ihr furchtet über Training Very Hard für die 5 Tage.

Alles startet da. So, nachdem ich den gleichen Protokolle unter einem meiner Kunden, der mir, viele Jahre alt, mein erstes Buch. Ich leid a lot, aber nicht in den Tendenzen über Bodybuilding. Es war called The Living Low-Carb Life von Johnny Boden.

So, ich habe mich noch eine Perspektive über die Aspekte von Nutrition und Logipity.

Funktionelle Medizin und Entzündungsprozesse

Beside das, Das war die erste Buch, dass ich mich über nicht nur gut fühlt, sondern auch über die Gesundheit, wie man die Lippen und Blut. All die Dinge, die wir wissen, sind die Benefits von einem sehr low-carb. Beside das, ich habe vieles zu tun, als ich an der Institute of Funktionale Medicine in den USA. Ich habe mehrere Jahre von Funktionale Medicine, Seminars und Kursen.

Und dann habe ich mich auf die American Academy of Antioch-Medicine und die Metabolic Medical Institute. So that way I found out, they were talking very much about the inflammation aspect. Something that we always overlook because we are very prone about performance only and looking good. So we actually, when you have a background as a bodybuilder, you care little about how you are inside.

You only care about how you look like, how body fat, the pump that you get about manipulating the carbs, the things that we know. But the things I started hearing about, inflammation, GI tract, so it was a continuing about seminar after seminar, not maybe putting a lot of attention on those issues because I was there only for improved longevity, but not giving up my approach about or only seeing the macros, like carbs, no carbs, no carbs, a lot of carbs, all the stuff. So, using what I have on hand at the moment, as a personal trainer, strength coach, I started giving protocols to my client about nutrition.

So I was studying the research because in the Dominican Republic you don need to be a physician to be able to prescribe a request for any people lab from blood work So I was watching over values as insulin fasting glucose testosterone factors or markets that tell you about inflammation like protein C-reactive, high-sensitive proteins, C-reactive proteins. So, you know, this is, I know English is not my strongest point. But the things I saw how many people were moving, moving forward, so improved or not. So after learning about the aspect regarding the macros, as I told you before, and hearing a lot about GI tract and inflammation, when I did my fellowship in metabolic and vascular biology all the seminars for a whole year were trying to understand how inflammations harming your arteries and not only your arteries how it managed completely to downregulate or overregulate some hormones that you want to be like in equilibrium so I keep that in my head for so long so I was all the time brainstorming brainstorming about what the fuck is that Sorry for the fuck, but it was that.

Then after that, one year and a half ago, I got in my hands the Stan Erfody diet. It's a vertical diet, right? The vertical diet. So I was in a conversation with Milos Arcef and the late Charles Polligan, my mentor.

And they were talking about the good and the bad. The good is very structured. It's very simple. Ich weiß schon, wie investigiere die Bedeutung.

Aber wenn manzz communications tut den prozentoud 키andidaten. Und das ist meine Sandin Dingra сюда. So ich habe meinen Namen dazuивsten, mein Gottesdienst hoως erötet, aber er ist nicht mein Leben. So is the influence of many people in the industry.

I'm going to mention that. First one, as I told you Dan Duquesne regarding the diet for body recomposition for natural athletes There got a big influence was your practice when it comes to how to manipulate in negative meters without improved performance. So most of the people will tell you, for example, your case. This is what we listen in the average person is that, oh, you need carbs for energy.

But people do not understand actually from energy comfort. It's from your brain. So we need to learn all the stuff because we live in an era of chaos. So we need to improve what we get through what we eat in order to perform better.

So I used your profile regarding neurotransmitters. Then I came out in my way doing some research why in Dominican Republic, most of the people are slow after lunch. So most of the people over here as a staple for lunch is rice and beans. So it sounds, and I find out, even by your saying it's okay that the rice and beans create a lot of serotonin.

Then, as I was doing my research, in the old school, because I'm a lover of the old school protocols, I see guys that look outstanding great, even if they were not that heavy, like Serge Nubrit. So Serge Nubrit protocol at the moment, that he was one of the best physique. Even some people said that he didn't in it and made it because he was black. You know how it was the issue in the United States about being black or not in the area of Arnold Schwarzenegger.

So the thing is that this guy, his protocol was very high volume. Like it was like a circuit training, but he got a lot of results and his muscle looked fuller. So this guy stayed most of the time like in a ketogenic state, but as a staple. in his approach for gaining body mass or even competition was manipulating his macros during the day, but always for dinner, he had a huge, big steak a horse steak, and a real real huge, big plate of rice and beans so what's the main factor? Why most of the people when living in cities as Dominican Republic or Santo Domingo, they do not get in because in our society and people that live very near to cities that are very crowded, sleeping quality is disastrous.

It's not good. First, the pollution for the traumatic field. First, you spend two, three hours in the traffic to go home. So you create an environment in your brain, and that's actually, you are an expert in that, that you can know, you don't know how to switch off your brain regarding your neurotransmitters.

Neurotransmitter und Frühstücksprotokolle

What we got in the Dominican Republic is we got one of the best sources of carbs, plant roots, plantains, sweet potatoes, even some plant roots that nobody knows in other parts of the world. First of all, as we talk about inflammation, they do not create inflammation because there are no cereals. They don't have lectins. They don't have gluten.

So what I did was use, from everything, I used a little part. First, I knew that not having carbs in the morning not only improves your neurotransmitters that are good for focus like dopamine and acetylcholine, but besides that, when you don't have carbs in the morning, you teach yourselves your metabolism how to be more efficiently using free fatty acids as energy. Because first meal dictates how you're going to behave in your brain at your cell level. So there's no carbs.

Having no carbs, from an evolutionary perspective, is almost like fasting. What really, the difference between eating or not, is not eating, is the insulin response. So that was, my breakfast is always very, very, very high in fat. Fat that do not create inflammation.

It means everything that is not refined, like canola, soy, corn, etc. So what I saw in my clinical practice is that people that are having that kind of breakfast das war sehr hoch in fat und sehr, sehr gut in protein, source protein oder die Red Meat, für Dopamin, all das stuff, Hunger just went down. Sometimes they spend a few hours, on average, like 5, 6, 7 hours, without feeling even anxiety. Why?

Because anxiety comes from the lack of serotonin. Or when the first meal that you have some carbs, you teach your GI chart to rely on sugars to create balance between the neurotransmitter that keeps you on and the one that switch you off. So it's not complicated, but when you understand from deep inside your GI tract how it's a connection between your brain, so I create that breakfast that is not my creation, it's what you see, what your soul sets, CP, all the people from functional medicine. And even today in the Metabolic and Medical Institute, they are recognizing the importance about having no carbs in the morning in order to manipulate insulin.

So this is my breakfast, usually. Topamine, teaching your body to use only free fatty acids sufficiently as fuel, and not only sugars. Beside that repairing your GI tract So lunch because this is not a diet that is I mean anyone can do it but it more of a return to regular people So most of the people say hey I sometimes spend eight hours of eating hunger Why many people today, as we know, fail the diet? Anxiety is the reflection of a need.

Most of the people have many needs when it comes to deficiencies. and our bigger deficiencies not come from a specific it could be vitamins or something it's about neurotransmitters so your brain is going to request certain type of food especially sugars or sugar and salt salty food that replenish something that you're lacking that you're supposed to be replenished when you sleep so the diet goes like that so the big difference is that only 2-3 meals depends on your hunger and the last meal is the most important in order to create that mental, a GI tract environment to allow you to get a deep sleep.

And I see the results. And actually I can tell this is a contribution to the Society of Dominical Repolitik that I give because I give it for free. My book is about to come with more details when it comes to the clinical aspect to improve lipids, improve insulin sensitivity, all the stuff. But that's basically the SIBO diet.

I'm a big fan of the approach. für alle, die hört mein Podcast, die German episodes. Was ich empfehlen, ist ein 50-50-Diet, die ist eigentlich half vegan, half carnivore. Sure. Das ist sehr ähnlich, wie Sie empfehlen, als wir beide haben eine sehr similare approach zu nutrition und eine sehr similare approach zu training.

So die Idee ist, haben protein und fats throughout die day, und dann haben protein, und wenn Sie sie sieben, haben sie zu schnitzeln, haben sie zu schnitzeln, haben sie zu schnitzeln, haben sie zu schnitzeln, haben sie zu schnitzeln. und eigentlich, etwas ich möchte, dass ich mit Ihnen, dass viele Leute wissen, aber nicht die meisten Leute wissen, ist ein Quote, dass ich immer in meinem Konsul, von der Physikistin, der Dr. Karolin, die sagt, dass Ihr Biografie Becomes Your Biology, für example. Die Biologie der Dominik ist nicht der St. German, sondern die Stuttgart.

Some students kamen zu mir, your clients, in der Dissue, in der Region, in der Facilität Human Performance, Er hat mir auch Onten If it a happy country good stuff but we got a lot of cows when it comes to politics when it comes to security Things that happen usually around the world but over here because it so small The more you think, the more you are aware of it, the more stress you create. So maybe for someone in the Dominican Republic having everyday carbs at night is what suits them. But maybe someone that lives abroad in more developed countries, there's no need for that because you don't have those concerns.

So usually people will get cravings in relation to their environment. I always said when you crave for something, give what you crave. Usually depends what you crave. But the thing is that the solution is to find out why you have those cravings.

It's a deficiency, can be amino acids, can be a vitamin. You need to do it. You need to give what you're lacking. because the human being because it's in the top in the evolution we adapt very efficiently to any change even when it's the bad one that manifestation that we are strong in that position actually allowed us to not listen to our brain eventually on time but if you want to change what you are it's not about what to do it's what to remove maybe some people would say that you're good at that Actually, I'm very, very fascinated about your approach to neurotransmitters. It's actually, what you're going to do to buy maybe supplementation for neurotransmitters if you live in a completely polluted environment with a cell phone Wi-Fi.

So there's no way to fix that. So you've got a fire. In one side, you put just a cup of water to turn it off, but you put wood into the side. So the heat is going to be there.

You can drop a little bit, but it's going to be completely burning. so it's very important to understand that a need that you have is going to become an anxiety so anxiety is a manifestation of a need for a regular person when you work with someone that understands those issues it's more easy to get results because you know what you're lacking for example in your case you use a lot of brainwomen tests and you have your own way to test people to find out what they're lacking that's why people get results so fast Wir travel mal schleich zu Happy Urlaub von in Chili Hoospa immer zehn swehre Only by knowing where you from comes and what to remove that I know the right habits habits that you have is the only way to change 100% agree.

Especially the point you made with the phone and electricity. We just spent last weekend to Punta Cana and our friend Rowan, who joined the camp last week, came with us. Und er hat einen Aura Ring, which assesses sleep quality und die heart rate variability, which ist ein guter Indikator für Nervous System Funktion. Und nach einem Tag in Punta Cana, which ist viel anders als Santo Domingo, Santo Domingo ist ein großer Stadt mit 4 Millionen Menschen, und Punta Cana ist ein paar die Beine, ein paar Gründe, ein paar Natur, nicht viele Leute, ist der heart rate variability improved bei 40 points.

So, just being out of the city für ein Tag, already basically improved his nervous system function quite a bit. Same thing as the weekend before we went to Las Terenas. Everybody that visits the Dominican, I highly recommend go to the North Coast. There's not many tourists because there's no big airport close.

So you basically have to drive. Wherever you land, it's about two to two and a half hour drive. From San Domingo, it's two and a half hours. So it's only small hotels.

It's a lot of natures. It's empty, beautiful beach. It's great food. Sleep there, I've been there like five, six times now.

And every time I went, it's like sleep nine to 10 hours, have a big meal. Some of the best sleep you can get. And actually, as a background, as a bodybuilder, I'm very, very obsessive about body composition. Eating sometimes not as good as you eat Santo Domingo.

Just by being there, being in an unpolluted environment, you live now in 24 hours. so most of the people underestimate the power of the environment because society today social media teach you only to measure what can be measured in numbers so for example how many hours but they don't look for quality sometimes 6-7 hours quality of sleep can be better than 21 hours that you can put one day after hour or another one in a very polar environment so it's a rule of thumb from a functional perspective when it comes to medicine und versuchen alle die Aspekte, die in Longevity und Health zu bringen. Ich sage Menschen nicht zu geben, aber zu bringen Balance.

Und eigentlich, das ist sehr wichtig, dass in jeder Aspekte in dein Leben.

Umweltfaktoren und Schlafqualität

Relation, Business, Training, Recovery. So you can be, you can train as hard, as good as you can recover. For example, I've been in seminar seminars like the one we just conducted last week. And usually after the weekend, those weeks, I mean training, just being away for three or four days, away from the gym, just eating, allowing to eat good quality food, and especially sleeping, I'm being exposed to the sun, I can see a trauma really changing my body just by doing that.

So it's very important to understand, just to move on to our conversation, that the first question you need to say is from where I come from. Because your biology is the result of your biography, or your biography becomes your biology. And actually, the main question that most of the people do is what I have to buy, was supplementary, fuck, is good. But the first step to do is to know what to remove.

Let's say, for example, in the Dominican Republic, maybe it's not that common in other countries, especially in Europe. We are very, very, very alike in the United States when it comes to the oils that we use for cooking. We never used to be like that 40 years ago, but now, you know how it's the market. We're very close to the United States, a great country.

I'm a pro-American when it comes to admiring what they do from a country, but actually lauhe ist VeggieAnna, it's a very sick country because actually they're not only intended to about being healthy, but this is another issue. But this is a, we are assuming that high consumptions of vegetable refined oils, especially canal and other stuff, even if they sell it as something that is good. And I have some people that regard what they eat. I just give instructions about take away from their cabinets all the vegetable oils.

And we're not talking about even to change their macros how the way eat. And some people get leaner In a couple of weeks, inflammation goes away, starts sleeping better. People that are very, very, very little depressed improve their stable well-being when it comes to the brain function. Because it's very important to understand when you talk about your biography becomes your biology.

Biology is starting your GI tract. GI tract actually down or upregulate everything from recovery sleeping, insulin, hormone like testosterone IGF growth hormone everything even neurotransmitters because in our country I seen in many years there a ramp tendency to obesity. And the first thing we need to ask was the different things we've been doing the last 30, 20 years in our market. It's going to be completely full in all the supermarkets about vegetable soil.

It's not that because it's there. They sell it and promote it like better than saturated fat, olive oil, even real butter. Which causes a lot of problems, preferably inflammation, but also has a big impact on neurochemistry, recovery, and so on. Yeah.

Lebensmittelqualität in der Dominikanischen Republik

When it comes to fats, one thing when someone asks me about Dominican or if I tell someone about Dominican, that I always bring up first is the incredible food quality. So I've traveled to many countries in the world, but there are very, very few. where the quality of food is as high as a Dominican. Like you have avocados that are the size of a coconut. You have mangoes.

Usually when you get a mango in Germany, it's like somewhat dry. Here, you peel a mango with your hand and the juice is flowing all over your hands. The steaks, you don't need to put seasoning on the steak. Like you just grow it and the flavor is so intense.

Food quality is something that's very, very special to the Dominican. Why? I do believe because we still grow our own food. You know what I mean?

For sure, when you go to a supermarket, you can see the shelters, the typical cereals that are callous, any brand, right? But when you go to the countryside, it's still the staple of those people as plant roots, plantains, yucca, cassava, sweet potatoes. And actually, it's the way it's intent by nature. So still we can get in here all those kind of fruits. und es ist natürliche wie wie es in Organic wie wie bei Manipulat oder es ist sehr cheap, es ist sehr common down here und ich actually get a lot of people, especially Dominicans that try to make a better living, they just leave the country and go to leave to a state or Europe or one of the things that they started missing right away is the taste of the food for example I have a client that flew a few weeks ago to Dubai and I said Luxury etwas komplett gro Wir orderen Steak wir orderen Vegetables wir orderen das und das Es war wirklich sch auf dem war wie nichts Es war wie nichts Es ist unglaublich Du kannst nicht differenzieren was in der Food der Steak, der Rice, der Potatoes und alles.

Und eigentlich, ich insist, deine Biografie becomes deine Biologie. Es ist nicht warum du in deinem Platt es aus, sondern von dem es kommt. So in Dominical Republic, we still produce a lot of our stuff, especially, for example, as a product, I mean, something that can sound weird, our domestic beef, even without the intention of being organic, is by far better than the organic United States in many places. because our countrymen, people that do raise their cattle, they don't have the luxury to buy expensive cereals or something. So they need to allow the cows to be freely walking and having the grass or the grass fed, you know.

So that's why. And actually that's one of the biggest attractions for people that live by performance. So someone that knows that what you put in your mouth Es ist nicht nur für Muscle oder Fertig, es ist für Brain Funktion. Das ist, dass ich glaube, DR ist vielleicht eine der besten Bestenstiensten für das.

Weil ich weiß, dass viele Plätze in der Welt sind, dass du vielleicht etwas sehr ähnliches hast, aber es sehr affordable ist. So, für einen Beispiel hier, ein guter Tener in einem sehr hoch-artigen Restaurant mit einem großen Steak, vielleicht ein Glas von Wein oder etwas. der average Kost ist $35, $40 in einer der Spanierstunde. Wenn du einen Kost ist, wenn du den Kost ist, ist es nicht so, es ist eine Luxury. Du kannst es mit $18, $20.

So, eigentlich, es ist ein guter Kost für ein Leben. Every place we haben, unsere Kost und unsere Pro. Aber eigentlich, wenn es zu food, wir sind in der Markt. Food, climate.

Es ist, es ist, es ist, es ist, es ist, es ist, es ist, es ist, es ist, es ist, es ist, es ist, es ist, ich, ich habe, ich habe, was, was, was, was, Und es ist eigentlich der Antwort, ja, es ist die gleiche alljährige. Wir haben 12 Jahre. Summer, 24 Jahre. Ja.

Und es ist basically ein coldes Tag, es ist 27, 28 Grad. Ein hotes Tag, es ist 32, 33 Grad. Wenn es raining es kann es raining wie storm Und eine Stunde sp ist es blue sky perfect sun Es ist ein bestes Klimaschmerz Ich habe die Leute die ich habe Baygespl pontos nach vorne flote Pilzen Es ist ein Schuss, weil wir ein paar Worte in der Straße flog, und es ist 10 Uhr, es ist komplett dry. Es ist wie jemand auf die Mikrowave.

Es ist komplett hot, blühter sky, bereit für die beach. Und eigentlich, weil wir ein kleiner Islander sind, kann man eine beautiful, beautiful beach nur 40 Minuten, 1 Stunde away von der Stadt. und wenn du willst zu gehen, zu unserer favorite Paradise destination we go 2 hours, 2 hours and a half slowly zu Las Terrenas as you said before. Good for recovering good for recovering from training which is also one point I remember the first time I came to your gym one of the things that I recognized immediately everybody has good legs good back and next to everybody having well developed musculature they also everyone's strong So that's one of the things these days that I miss.

There's guys that are big, but a lot of them are very weak, especially if we look at bodybuilding. A lot of these bodybuilders can barely bench press their body weight. Like I've seen guys weighing 130 plus kilos and bench pressing 140 kilos for six reps. I know there's a handful of Mr.

Olympia competitors that can't even bench press 140 kilos. And you go to your gym, like basically everybody has a good squat, everybody has a good deadlift, Everybody can bench and everybody can do a ton of chin-ups, which is something that you've seen a lot in bodybuilding, like the 70s, 80s, like old-school bodybuilding, yet it's not around anymore, which I'm a big fan of. And as I know, you're a big fan of old-school bodybuilding. You've basically read every book that's out there on guys like Vince Gironda, Frank Zane, Serge Nubre, and you've learned a lot from them. und eigentlich so, wo you have applied more the old school bodybuilding way and less but still some of the more modern bodybuilding approaches.

Philosophie des Old-School-Bodybuildings

How did that come about? Like why are you stuck on the more okay we need to get strong but we also need to move the volume to get big? Let's go back to 1994. I say when I was a teenager imagine that in an era and then all the people I don't know what I'm talking about, especially in third world country.

We have at all no computers. I mean, it was no computer, but we have actually zero way to get information how to improve our physique when it comes to bodybuilding. So actually the big guy that we saw at the moment, it was a few one, and actually bodybuilding was an underground sport, completely underground, only people of a very low society class was doing bodybuilding. Wir haben nur noch ein bisschen knuromen.

Wir haben nur eine ministre, was für eine Stunde ein eides, parasst, aber лично 60% der Zeit drcheck lige Value, und wir sieht es einuss focuses leichtes zu aufigen, zu schaffen Größer Gewέ部分. Also hatten wir etwas這樣 Größer als ein Einzug. about lifting heavy. I remember our biggest admiration to the big guys know because they were big in how many weights they move in the bar. It's easy to see guys with 500, we use pounds in here, 500 pounds, 400 pounds for reps, 300 pounds, or starting from the empty bar, building up to five, six plates, full squat, every size, or doing kite, spending one hour doing bench press, trying to get a pump, combining sometimes bench press.

So the thing is, I came from school that we have not too many options. Not having too many options makes things simple. The simpler it is, the more you get results. I do believe today too much information makes people dump, makes people be changing every Sunday or every Monday what they want to accomplish.

If they go on social media, see a guy bench pressing 600 pounds, they want to become a powerlifter. Next week, they see a guy rip 6 packs, they want to lean out They see a guy with 21 inch arms They want to do arms They see a crossfeeder that doing a lot of stuff In the crossfit game, they want to be crossfeeder So everybody today Doesn't know exactly where they want to go But my first question to everyone would be What do you want to be? What do you want to accomplish with your body? So today, we live in the era of Mal information So today, there's so many information that take you nowhere

Funktionelle Hypertrophie und Übungsauswahl

Es ist sehr easy besonders in unserer Gesellschaft Wenn Sie fragen warum in meiner Facilit mein Guide es so wie das ist es weil wir die Basis Ich bin sicher ich bin nicht sagen ich bin nicht zu den Guide heute Aber wenn Sie eine sehr lange Zeit haben, Sie sind nicht so, bis zum letzten Tag, zu machen Pull-Ups, Chin-Ups, Full-Range Dips, Heavy Squat, Dead Lift. Das ist das, was Sie müssen, mehr Zeit, in order to get results. So when you talk about that description that you're saying, that's what I call functional hypertrophy. Because it's something that I learned from you.

I'm a fan of learning. I always live with an empty cup in order to be able to figure it out. In the middle of the class this week, I was talking about time or detention. Ich habe gesagt, ich habe nicht viel, weil das kann sich nicht ändern.

Ich habe eine Functional Hypertrophie, manchmal über 40 Sekunden. Wenn man nur 10-15 Sekunden hat, kann eine Functional Hypertrophie machen. Aber in der Ende, das wirklich kommt, sind die Resultate. Ich habe mit das, mit dieser.

Du bist funktionierend, nicht genau für den Methoden, that you use is for the exercise that you choose. You see a guy as Thumbplatz. He could do with five plates 20 kilos each like 22 reps. Full straight back tip smiling struggling but smiling with a lot of grace.

That's functionality. Someone could have today the legs of Thumbplatz and get it by high squat or heavy leg press. He get the result für mich auf der Stag. Aber das ist heute, die average Trainers oder Bodybuilders, wenn sie stoppen, in sechs Monaten sieht es wie immer in der Gym.

Weil die Muscle du kriegst in all die kind of exercises ist, ich sage, ich nicht, wenn die Resultate ist, ist, aber für Longevity, Integrity der Joints, was wirklich zu determine was Fiber du bist und die ist, was passiert in der Connection zwischen deinem und deinem und deinem und deinem So, wenn du ein High Reps in a Hack Squad cự 무� auf der сеifen es Jugendlichen First mas um meistimiz und unsere Frauen besonders exercise Part of your brain needs to fire nothing It just about muscular metabolic recruitment And we know as a strength coach our background that is most focused on performance nothing nothing beats mechanical tension And mechanical tension comes by the primal mover, that execution.

It's how your brain needs to put in orchestra your body in order to keep the integrity of the joint, your spine, to do heavy squat, to heavy deadlift without belt. so that's what I call functionality there's many guys that are good in what they do but I always do not see what is your speech or your statement what really for me make me buy your system is the results that I see your clients so if you give me someone that is very thick I become big but I cannot do at least 28-30 chin-ups full range of motion with your body weight that's not functionality it's not bad But you're working only the label, knowing the content of the bottle.

So for me, functionality comes putting everything together. What is together? Know how to create muscles without losing the capability of putting your body in a free environment that is not adjustable to equipment. Besides that, we know as a fad that for brain function, relative strength is actually a part of it.

When it comes to increasing insulin sensitivity, you want to create more mechanical damage to the metabolic stress. So it's a very complicated issue. But the thing is that when you are dogmatized about one system, you are doomed, doomed, doomed to not be able to perform in life for the rest of your life.

Giant Sets und Milos Sarcev

Which is one good point, which I also like about the way you've come up in bodybuilding. You've tried so many different systems. You've went heavy-duty Mike Mentor. You went the exact opposite, giant sets like Milos Sarchev, which from my standpoint is the most elite form of hypertrophy training.

So giant sets, for everybody that's not aware yet, it's basically doing four or more exercises in a row with no rest in between. No rest is basically somewhere 0 to 10 seconds. And the most you've ever done was for legs, 34 exercises. So one giant set is 34 exercises in a row, no rest in between.

So that's a very, very elite form of training. I like to compare it to an ultra marathon which is one of the first points with giant sets You need to build up to it It same as running an ultra marathon same as running 100 kilometers an hour If you start running you don go and run a half marathon a marathon and then an ultra marathon. You basically go step by step. You run a kilometer, you run five kilometers, you run 10 kilometers.

And eventually, if your goals are high enough, you end up at running an ultra marathon or in a strength training sense, you end up at doing giant sets, which is basically Milos Soichev, which is after Arnold the most photographed bodybuilder of all time. He lived with you and worked at your gym for 10 months and you basically did giant sets with him for almost a year. For almost a year, 10 months. One of the things that I learned because everything is a learning process.

Even another very good sensitive guy when it comes to carbs being exposed to giant für ein Jahr und die Entwicklung und die System komplett verändert mein Metabolismus. Ich werde wieder repeat das wieder einmal. Für sure, die einzige Weg zu grow ist, dass du train und zu eat aus der Komfortzone. Ich werde wieder repeat das.

Die einzige Weg zu improve und grow ist, nur zu train und zu eat aus der Komfortzone. So from being a guy that used to compete with an average or complete full ketogenic diet, I wasn't that big. I've been training for meals when I went to the Mr. Universe in Guayaquil, Ecuador.

Actually put me completely in the opposite direction, but because I was trusting him a lot, I didn't even think about or dirt about arguing or not trusting his judgment. So the first thing we did was to prepare meals every day. So, from being a guy that only have carbs post-workout at dinner, at the moment, I wake up, stick to the protein and fats in the morning for neurotransmitter because we were training in the afternoon. But I have the same meal the rest of the day.

Every three hours, I have one sort of protein and one sort of carbs. And I eat it completely steady every three hours. So, having only a day 100-150g per carbs, I was going up first 600, 800, over 1000g per day. I repeat, over 1000g per day.

How heavy were you back then? 100kg? So I went from an average 90kg, I went to 110kg.

Metabolische Anpassung an hohes Volumen

Wie tall sind Sie? Ja, 170. Ich bin nicht so tall. 170, 110 kg. Ja.

In shape. In shape. In shape. In shape.

In shape. In shape. But the good things about that, even I did a lot of bodybuilding before, while I was moving in the process of adaptation of the Giantsets methods, when I became more efficiently, I changed completely, completely my genetics makeover. so when I became a facie if I had no carbs before go to bed I repeat I have carbs every 2-3 hours I have dinner and I have to prepare a big large bowl of oatmeal with cinnamon apple or bananas ground in some maybe almond milk sometimes water honey and eat it and sometime between dinner that was an hour before go to bed And got a bit, I started sweating because I was getting hypoglycemic.

Why? Because I changed completely my metabolism. It means being small, being weak, for sure, for sure, that's what you are meant. But you are doomed to be there.

If you know how to work, if you know how to put everything together, and you are willing, that's the most important point. If you are willing to change your mind, you can change your body. Changing your mind means getting at your comfort zone. Getting out of your comfort zone is the opposite you've been doing lately when it comes to nutrition and training.

And you can create the magic. Most of the people have the excuses, I'm weak, I don't grow, or I cannot go high reps, or I cannot go that heavy. Maybe what is stopping you to get there is your mindset. So when you want something really hard, really badly, and you have the right guidelines, it's very important to do that.

You can accomplish whatever you want into your potential. But you can find out your true potential. So after those month, year with Milos, I came up with this quote that says, One hour of training with the right person worth more than one decade of reading. Just by sitting there, because I'm the typical guy, if you're going to coach me and we're going to train together, maybe because we are so close, I can ask you.

But if not, I will just follow your step. I won ask you okay what are we going to do today We in the gym I got to work So I do I follow your step and I learn from everything How you breathe how you approach the low how you engage the muscle how fast you go I don't even need to ask what's going to be. I just follow your step. So by being there, we got big guys in the industry, even you.

I have to say I learned a lot by being with you in Germany about your neurotransmitters, how you approach your programs and everything. Maylos Charles und viele andere Trainers und big figures in the industry I learned just by being with her one hour where it took me 10 years of reading because reading only gives you a view but only when you go deep deep in the trench is actually when you get the wisdom before that it's your only knowledge that can be completely malfunction you can be just switching one knowledge from the other one because somebody knows how to sell his philosophy Aber wenn du das Philosophie hast, dass du mir jetzt oder jemand anderes erzählst, und ich kann es tun, dass es funktioniert, es wird da, in den clouds.

In order to bringe es zu der Grund, du musst du practice. Practice mit deinem Herz und 100%. So, da ist keine Art, wie du kannst du harde Arbeit. Beside harde Arbeit, wenn jemand etwas zu kaufen, du nicht zu tun, zu tun, zu tun, zu tun.

Ask for the results. The practical experience, I'm a big fan of. The classic one I always see is 50% of the time, if I give a client for the first time 10 sets of 10 reps, squat, 4-0-1-0 tempo and three minutes rest, they're like, at the end, they're like, oh, that's it? And I'm like, okay, do the workout one time.

It looks easy on paper, do it one time. And regularly clients come back, be like, oh, these 10 sets of 10, like I was done after like I couldn't move anymore it looks good and easy on paper but once you've done it it's much harder than it looks which is at one point some listeners might go like Juan Carlos is not that carbohydrate tolerant he did giant sets and after that he was very tolerant to carbohydrates so what I'm going to do, I'm just going to do giant sets too yet giant sets are a lot harder than what you think und einen Beispiel von einem Giant Set Ich kann das ich habe mit Zeit nach einem Abend mit dem Januar mit der richtige Person ich Inside Wnunbe Kampf, zu wenigstens.

Ich habe eine Training Partner, das eine Challenge zu der anderen. So, ein Giant Set ist etwas, das macht mehr, excuse mich für sagen, balls und guts, als nur 2 in den. You know what I mean? Because, actually, you're supposed to be using every possible system in every Set.

In every Set. Or, wie Milo's call it, every Rotation. So, Rotation ist, you pick, the Minimum should be 4 exercises, as you said. It can be even 30 exercises, even more exercises. depends how you build and what add to the system.

But giant sets is something that you want to create every possible stimulant in the fibers to create or you get killed or you survive or you become stronger. It's one way to be said. So giant sets are designed depends on the experience of the person. Let's say a regular client of Ops, you can start doing maybe only two exercises, even you can call it giant sets von 4 exercises, die same body part in a row, you can start with 2 for the first 2 weeks just to build resistant adaptation with the right nutrition protocol to it.

So the best manifestation that you are doing right is you're growing right away because actually it's the maximum weight of accumulation. So your body will pull back while you're using. The harder you use it, the deeper, the more intense, the more it's going to pull back. Just to give a number, a number that is, the guy's good at numbers.

For example, let's say you have 10 units of glucogen in your quads, 10 units. And you just do two rotations of three exercises. And you feel that there's no more way to contract the muscle. If you eat well, if you use 10, you're supposed to put back 12 or 15.

So the more you put in the tank, because it's muscle, it will adapt to getting bigger. So there will be more accumulation of sarcoplasmatic. That's the best manifestation. If you're doing giant sets and you're not getting those results, it's because you either are not using the right protocols oder du nicht gut für das das geht in part so wenn es kommt zu pick up die exercises die Einzett ist für body building das bedeutet das bedeutet in one of the exercises you said at the beginning one heavy is tough but heavier you go or the more complex is the exercises the next one needs to drop in the intensity when it comes to total muscle recruitment Let's say you go heavy squat.

You're a strong guy that maybe can do four reps. Let's say, because that's the number that you manage with your clientele, 200 kilos, six, eight reps, full squat, Pass the bottom, exploding exo up. A guy that do that is like having a 12-liter car. So that guy, when he moves to a second exercise, you can now go like a heavy half squat for 20 reps.

Maybe you can go to leg extension, very light, in order to allow his cardiovascular system to recover to the output of all the energy expenditure in the farcest exercise. So you do heavy squat, then you go to leg extension. So leg extension actually is a recovery, aber du kannst die Fiber der Quads ist der Prima Mover. Dann geht es um einen Kompon oder Komplex das nicht braucht eine Neuromuscular Coordination.

Oder Leg Press, oder Pendel Squat, oder Hack Squat mit der Barber. Das ist etwas, was eigentlich die Mordemang in der Glucose reserve in den Quads. So, du kannst du es so. Wenn du dich so stark und sehr, sehr, sehr, sehr zu accumulations, mit Hypertrophen, You can do like one heavy stuff complex, one isolation, one heavy.

Or two heavy, one isolation. So you build your product about your experience. We come back to the same quote. Your biography dictates your biology.

So if you are a good strength coach, if you know your job, you know how to choose a big exercise because everybody has their own body language. It will tell you he can handle more. I always said a good coach is always like a pilot. you get paid to take someone maybe from London, Heathrow to New York City safe so when you get paid as a coach to someone to do giant sets or any kind of program your goal is to best to pick the best exercise to get the result where you get paid but keep people safe it's a very good point I like that metaphor so you did a lot of giant sets over the year and you build up Und eigentlich eine der craziest, wenn nicht die craziest, traurigst-traurigst-traurigst-storien I've ever heard war, wenn du mir, ich fragte dich, über Schwattung und Giant sets und dann du sagst, was 10 sets a 10, 60 Sekunden,

Die Intensität von 10 Sätzen à 10 Wiederholungen

Rest on a back squat. So everybody who has done 10 sets of 10 with 3 minutes, try 10 sets of 10 with 2 minutes, and then try 10 sets of 10 with 60 seconds. The three programs sound very, very similar, but if you do it in practice, it's like completely different. 60 seconds feels like 1, 2, 60, go. Actually, when you go the first set with the low, the first one, I just say, I thought it was going to be easy.

But the stronger you are, the less efficient you like high reps. I repeat, the stronger you are, I mean, you use a high-fetch motor unit, you are more fast-witch fiber. So 10 reps is a lot. It's my case.

But I did it. I was eating for that. That's why I came and changed my makeup when it comes to metabolism, to become more efficient, using glucose as my primary fuel. So when you do the first set, it's going to be easy.

So, wenn du den Rack zurückgekehrt und du gehst für den zweiten einen in 60 Sekunden, du fühlst dich schon wieder, hast du 8 und du nicht mehr verletzt. So, es wird wie wenn du 10 machst, du fühlst dich schon wieder, 18 reps. Und du hast du 1, aber wir waren ein Team von 3 oder 2, Milo und ich, und ich selbst. So, er hat sich nur Zeit für mich.

Ich pute den Rack, er hat in den Rack. Er hat auf, hat er hat, hat er hat, hat er hat. Bam, bam, bam. He finished, he said, yes, it's your time.

He said, no, no, no, no, no. It's no time for drinking water. Go for the set. So you're being exposed to that high level of lactate, metabolic stress is something that you really, really, really need to be guide for someone to have more guts for the system.

As I said sometime, the only way to work out your comfort zone, the only way to go is to work out your comfort zone. And I believe me, somebody asked me, will you do back again giant sets? Maybe. But not because I choose to.

That doesn't mean I become a coward. But actually, in life we change. For sure, if you decide to compete against bodybuilding, that would mean my first election, when it comes to pack very fast in size, would be giants, for sure. But doing legs or deltoys is something out of this world.

The legs you feel you're going to die, pass away. Because you are short of breath, you got a guy that goes with a very slow voice saying don worry it only pain keep moving you know what I mean it something crazy And when it comes to shoulder you believe your armistice is going to just split in the floor you know what I mean? Because shoulders are very sensitive to lactate acid. Maybe, I don't know, because the neuroconnection about the plexobrachialis, I don't know if I say it's in English, but actually you feel like you're going to just die for the pain, like somebody is you in your shoulders.

But the results are amazing. Amazing, the results. Die bessere Zutード ist mammalen. Es ist fusionsst davon außerhalb der Komfortzone.

Ja, ich bin da. Ich kann dir diesen Follow. Aber wenn man sich an derterioren 약bt wie einе elevator hat zu mir auf jeden Tag, oder so, wenn du barschladen musst, sub States音lich ablauf des Entwicklungsübers aufere 66, 60 Sekunden, aber das war nicht der Worte. Nein, wir haben, nachdem wir, nachdem, drei Rotationen, alle 14, 16 Übersetzer in einem Ruhm.

Und manchmal ein Set oder ein Übersetzer ist nicht nur 10. Wir spenden manchmal zwei, drei Minuten nur in einem anderen Versuch ohne zu gehen, ohne die Hand Squat oder die Power Squat. Let's sagen, für den Racken ist komplett full. Du gehst voll aus, zwei Rips, neige Pläne, es geht ein, es geht ein, away, give me another one, one away, one away.

So go counting. So it was completely like one plate, so just rack it off, switch the position of the body, facing away from the machine, and you start loading back. Give me two reps, put another plate, two reps, two reps, two reps. And when you think it's done, then you go outside to do walking lunges.

And then so on, so on, so on. The guy is something like, this is out of the world. And I do believe with all respect, it's the most underrate bodybuilding coach in the history of bodybuilding and okay, in one occasion I saw a guy named Andy Bell who was living here Andy flew all the way from Perl, Australia to be here for a few weeks it was like three weeks, we only trained like two weeks and I saw this guy came a little bit above 20 kilo or sarcoplasmatic, whatever you want to call it Der Mann sieht wie ein Freak nach zwei Wochen. Für die Zeit, dieser Mann kam hier zu machen zwei Sessions per Tag nur ein Sunday off Er war was only eating sleeping and training It was something out of the score So the guy did a big change in only these two weeks.

And actually not beside that, it's the big process of learning. One hour of training worth more than a decade of training or reading. And

Essen außerhalb der Komfortzone

that type of training, we had one guy last week that came in the week at 96 kilos und enden die Woche an Friday at 105.9. So basically put on 9.9 kilos in a week. So a lot of volume, recovering and eating a lot of food. Which is one thing that I strongly believe that most underweight.

You do not know exactly how much you need to eat to actually grow. Which is one of the reasons why many, oh I can grow, I can get bigger, you know. I'm a hard gainer. No, no, no.

You're just eating way too little. Most people do not understand that you need to train and eat outside their comfort zone. Like not being hungry is by far not having eaten enough. Eating outside your comfort zone is where the body is forced to grow.

I like to go to the base. The only way to grow is to eat and train out of your comfort zone. Nobody gets peak lifting light. Nobody get big eating light.

Unless you're a generic freak. Oh fuck, fuck, yes. But actually we're talking about the average person. So if you're complaining, it's because you're not getting results.

If you're complaining you're not getting results, there's something usually that goes, assuming that you know how to train, you know eating. It's very often you see people that go to a seminar to train twice a day and they're asking about how many calories, you know what I mean? für sure ist es sehr wichtig und in ein bestimmtes Weise depends auf deinem Philosophie was die amount you're eating aber wenn es um die Artistic Artikeln und Training und Bodybuilding und Physik changes die Bestmesserung ist die Veränderung so wenn du trainst wirklich hart und du fühlst du weakten du fühlst du normalerweise du hast du etwas missing wir wissen, dass viele Facts das werden beeinflussen aber die einzige Facts du kannst in deinem Hand If you have the result to do it is to eat good and a lot of food.

Maybe you cannot be sleeping for emotional issues Name it What happens But if at the same time you not eating properly it going to be worse So there no way there no way to grow if you keep only getting the knacken to clean the fat of the feet the chicken, or you're trying to clean whatever extra thin oil that you see. If you have quality food, we mean food that is non-inflammatory to your GI tract, Even removing the things that are bad for you Even you eat more than before Is more anabolic This is what happened We've been learning The wrong stuff for many years We've been learning that The only way to grow Is to load the bar And just By being low without working You're going to grow So you need to go So, you need to work it out, but you need to do the right exercise.

You need to do the right path of motion. When it comes to eating, one of the biggest lies is the bodybuilders, all of them. Eat clean all year round. So, there are some people that can grow, for sure, as a bodybuilder, in chicken and rice and egg whites and oatmeal.

But that's not the average guy. That doesn't mean you're going to spend all day having McDonald's or Burger King. but you need to eat a lot you need to eat a lot I repeat you need to eat a lot if you're gonna you have a goal your goal is to become bigger bigger and leaner and actually healthier food choices how much you eat is paramount if you don't do that there's no way to grow and most of the people especially female because they are talked to oh if I eat I get fat or if I eat a lot of protein I become a man das ist warum sie nicht in der Programme weil du nur adaptest wie man oder proprägt für den Programme und wie man kann resten und eigentlich ich und ich sell supplements ich use aber ich nicht pay attention about was they so you cannot be as efficiently adapting to any program if you are still afraid Welche drei Vers Ah這 cuentphone am immer nach風 emer ist großartig ¿Amaß der Körper fitting? von Charles Polligan.

It happened to me here in the Dominican Republic, but a friend I heard from Charles, I thought he was making a joke. Charles had a girlfriend or something like that, I don't know, a friend, and then he baked dinner for three people. It was like a big bowl of pasta, like two, three packages, and I think it was like a 10 or 12 chicken breasts, you know, in the creel, right? I mean, he showed up, got seen at the table, und sie waren bereit, zu bringen all die Sachen zu der table.

Und sie sagten zu Milos, go und start eating. Und sie find out, sie einfach move all die Pasta, put all die Chicken auf die Bowl und eat all. All we hier haben, wir mit Milos haben. Und auf einmal an Weihnachtsmusen, wir sind bei ihm für dinner.

Und das Mann hat eine Tremendous amount of rice, sweet potatoes, steaks, chicken, everything. But what is really amazing, Walgen, is seeing this guy eating so much or too much and keeping that small waistline. I tell this again and again. And we know he's genetically used to that.

So maybe I have it, I get fatter, maybe that amount of food. But when you have a healthy metabolism, your body will tell you when to eat, when to stop eating. It's the case when we went to Punta Cana, we were on. In one occasion, oh, let's talk about his first flight when he came over here.

I remember after spending a whole week training, we went to La Esterrena, and he had three plates of dinner, two desserts, and two glasses of wine. And he was measuring his blood sugar. It was completely very low. Wake up next day, put it in, and more recover.

Who dared to do that? Most of the people live scared about everything. Most of the people do not try to listen to their body. There's always a voice like the demon or the angel that said, oh, you should eat more because you're hungry.

So they say, no, no, don't do it because you're going to get fat. You know what I mean? But if you get the feeling, it's because something is going on. So this is the same quote that I told you a few minutes ago.

And inside it, or the need for something, it's because you lack of something. So if you get the feeling to eat more it because you are running out of you

Blutzucker und Langlebigkeit

Last week he was measuring glucose again so he uses the continuous glucose monitor which I love to use and lose basically with all my moderate and advanced clients which measures glucose every couple minutes, 24 hours a day. When he was having two long breaks in between meals, his blood sugar was going up. So he had to eat frequency to not have his blood sugar go up, which is to most people is counterintuitive. They think like, hey, I'm eating carbohydrates, my blood sugar goes up but actually in his case most likely due to the high volume of training last week when he was not eating for longer than 3 hours his blood sugar rose basically from a physiological standpoint he was releasing cortisol and creating sugar from amino acids creating sugar from amino acids that's something that you're breaking down muscle you don't want to that's why one of the big issues actually and we should make a podcast about that in the future about fasting Okay, one of the biggest mistakes that people make, for example, is fasting.

Fasting is not for everyone. In one occasion, I remember I was giving a speech about why no fasting was good. And a very gentler and beautiful lady in the 50s said, I do fasting because the monks in the Tibet do fasting. Okay, yes, first you're not a monk.

You don't live in Tibet. und eigentlich, besides that, you don't have the unpolluted environment that they live. So it really works for some people abroad, but it doesn't work for you. One of the problems about fasting when it comes when you're talking about rowan is when you fast, you age faster because when you have more stress, more pollution, more toxins, the main source of creating what it needs to improve the outcome is a minus. So when you do not eat because you're fasting, actually what you do is to fast the process of breaking tissue, not only the muscle, of the skin and collagen to create an issue.

So fasting needs to be very planned and it's not something that you need to do on a regular basis. That's also my point. Like fasting has its benefit, but don't overdo it. Most people that are into fasting, they do it way too many weeks in a row or wasst schon weitere Tage in a rowétait.

Sie machen mehr cortisol und mehr Mikprofverschungen wiederum Der ist es nicht zu sch Every meal, not eating, while you sleep, because it gives you an idea of what's going on. So most of the people, when they don't eat, they actually tend to lose less fat, because when insulin is high, there's no way you can lose those triglycerides for your fat cells. What really allows to open the gate to those fat cells to get depleted for the triglycerides to beta-oxidize is insulin. If insulin is high, there's no way you're going to get leaner.

So managing blood sugar is crucial. That's also one of the things in functional medicine that I like. I've also studied some functional medicine. And one of the things that you see in all different fields of functional medicine, managing blood glucose is an essential part.

If you look into thyroid, if you look into androgens, if you look into stress management, if you look into blood sugar management, basically the whole thing is all about maintaining blood glucose. Being the key to longevity, being the key to performance, being key to health and wellness. Actually, what you said in the preliminary importance in functional medicine, glucose with the response of insulin is the big and most important market to a living longer. Someone can have high cholesterol, for example, but they have very good management of the glucose and insulin. probably, probably, we know it's multifactorial, we do not create heart disease.

Most of the people sometimes with very in numbers of lipids in blood develop heart disease. Why? Because insulin in response to high glucose is an inflammatory hormone. So one thing that I learned from Mark Houston in the fellowship of cardiovascular and biology, whatever, ist das alte Schlerose ist eine post-pandere effect.

So post-pandere means es zu reagieren, zu reagieren, zu reagieren, zu reagieren, zu reagieren, zu reagieren, in die Blut. So das ist das, was ich eigentlich, ich habe, ich habe, ich habe, ich habe, ich habe, ich habe, ich habe, ich habe, ich habe, ich habe, ich habe, als ein Marker, aber nicht so, wie man es mit dem Monitor ist, weil es alles komplett anders ist. Some Menschen können sehr gut, wachsen in der Morgen, wachsen für drei oder vier Stunden, ohne zu essen, oder die Leute machen, so die nur die Möglichkeit zu wissen, ist die Methoden die man benutzt so die nur die M ist was zu wissen was going on your ich sage es wieder die Menschen glauben dass die Menschen 2 plus 2 ist 4 Es geht nicht so dass sie nicht Everybody ist unig, für viele Faktoren.

Aber die einzige Art, was zu wissen, was ist, was zu wissen, nicht nur zu geben, was alle Dinge, oder was alle Dinge, die du hörst in sozialen Medien, in den Büchern, weil es unig ist, wenn es um Biochemistry und Biology. Ich bin ein großer Fan von Tests. Ich mache ein paar Skinfolds, Neurotransmitters. I do the continuous glucose monitor.

One thing I'm not doing as much because I don't have the accessibility, which you do a lot because you have the accessibility, is lab work. This is one thing. You opened up your fifth gym a year ago and it's a quite unique center. Basically, you have your gym in the back and in the front you have multiple doctors, cardiologists, specialists in regenerative medicine, and you have a lab in the same building as a gym.

So basically you can send your clients, get lab work and in the afternoon the lab work arrives which is very very special I don't know of a single other gym in the world that has this type of setup and you know you have decided to set up because you wanted it and you created the gym with the doctors like that yet last week we had a few guys that came for the seminar and they were like oh what do you think of this what do you think of that and you were like oh to give you a point on that we need lab work so come tomorrow morning first thing before the seminar wir werden, wir werden die Blut getrennt von der doctor.

Und bei der afternoon, wir haben die Lab Test. Und dann du sat down und du warst mit den Lab Test und den Schultz mit den Beziehungen zu geben, die Feedback auf die Lab Work, was ist etwas, was ich nicht available an das Level und etwas, was ich wirklich, wirklich habe. Ich sehe, dass ich anyone in der Praxis, wenn ich nicht, dass ich mit Lab Work, um hier in der República, weil es ein mehr accurate way to show them what we know about the skin, the skin for caliper about when we do the braverman test or when we do, for example, just the first meeting. This is the way I do it when I make a lot of questions about the lifestyle.

So there's so many people, for example, we know as a fact, males in their 40s, in my case, in the Dominican Republic that come to my practice. And you know by the way they shape, the way they behave, they talk, even the way they're Die haben die Blanke מת ham Mister. Siestaw� Steven Fort hart hart. Können Sie nach dem Vorhaben betrayen?

They have each one regarding their sex life. Well, when they come in here with the lab work and you see that their testosterone level are lower than my daughter at 12 years old, fuck, they cannot argue with the results, as I told you before. So at the end, only by knowing that many people, when they see the result, they get more with a commitment to do the program. Most of the people try to avoid the numbers because the numbers slap in your face.

So you cannot argue with the results. It's the same thing. When you are monitoring the glucose and the insulin, for example, it will tell you an idea what's going on. So you cannot say, no, this is not working for me because you have it in your face.

So in my facility, the first thing I do when I just opened this last one a year ago, a year or something, like a month ago, we've been open for 30 months already, one year a month, is I do not will do it without having a blub in my office because actually most of the people, when they come to your practice in Dominical Republic, especially for our vitamin, it's really, really high quality when it comes to noise in the sun. The noise, Dominicans are very loud when they talk. They can be completely long in the street only by thinking somebody's coming, they just horn, right? So it's very Dominican, you know, a lot of dopamine, a lot of energy for the sun.

So stress is very high. So people do not understand when you're telling stress is killing you. so people come here they supposedly do exercise eat supposedly very well but the blood work when you get the blood drawn you get the results right away you can tell it this is what is going on this is why you feel weak this is why you cannot sleep this is why your sex drive is not appropriate for your age or it's very low so when they see that they open their eyes say oh fuck I'm willing to do whatever it takes so that's an advantage that I have here in the Dominican Republic

Wichtige Laborwerte für die Gesundheit

what lab markers do you usually test I don't go So, yet, even we have it, like saliva, we got organic acids and stuff, we have them. First people that come in here that are not like sick big time, but they're fat, metabolic stress, the most important for me, because they tell me a lot about their metabolism, is a marker for adenoclank, is DHA sulfate. I do cortisol AM and PM. I use Pregnenolone as the model of androgens in the body Pregnenolone is the model of what is called the esteroids in the body So when you start making from cholesterol, you either are pregnenolone, you convert to testosterone or cortisol.

Usually it's more complex to make it harder. So I do pregnenolone, as I say, DHA sulfate, cortisol, AMPM. Dann, ich mache Testosterone und ich mache Testosterone. Nachdem ich mache, ich mache Panner, was es für Glucose.

Ich mache Fasting Glucose, Fasting Insulin, Hemoglobin Glacosylate. Beside that, ich mache Panner Lipids, weil ich habe eine Cardiologie. Wenn jemand kommt, hier, für eine sehr hohe Lipoprotein A oder Lipids, ich sage das zu den Cardiologen, dass er die Karte ist. ist, er kann, nach dem Screening, dass er die Übersetzung sehr hart ist. So, das ist mein Lieblingsmarker.

Und Vitamin D. Thyroid? Thyroid. Ich mache TSH, T3-3, und Bound, und ich mache T3-4.

Ich will Ihnen, warum. Usually, one of the main, let's say, readjustment, when you are exposed to chronic stress is a readjustment of the thyroid. Most of the people have thyroid issues, not because they have that thyroid issue. It's a response to chronic stress.

Chronic stress can be a lot of exercise, no recovery, low carbs, extreme, low calories, no sleeping. Everything that is a stress in your life that brings you very away from your natural environment will be downregulating your thyroid. So your T4 is the one that you primarily produce in your thyroid, and the peripheral tissues and the liver need to be converted to the more active T3. So in response to stress, you start converting T4 to T3, and you convert it to reverse ORT3.

So when the ORT3 is too high, you compromise your health, especially your metabolism goes down, your mitochondria becomes low. Actually, you increase lipid in your blood, So there's a cascade of events. But the only way to address what level you are in the adrenal fatigue stages is by addressing how all those hormones. There a lot of people that one of the big things that people do not understand that have a lot of fat in the body that have marker of metabolic stress that is not only related maybe to lack of exercise, I'm not saying no, but not only to lack of exercise or bad nutrition choices, it's chronic stress.

And usually because this is what happens in the American Republic, The main factor that brings people to that level of health compromise by the thyroid and the adrenals is lack of sleep of quality. That's why I very, very, very big proponent of your protocols about neurotransmitters. Because neurotransmitters will tell you exactly what's going on in your brain. You go to the roots, so you don't stay in the branches.

So anyone that sees that actually will know what's going on.

Nebennierenerschöpfung und Erholungszeiträume

So anyone that has very, very, very exposure to chronic stress, you need to repair your adrenals first before going to the thyroid. So you need to, when you repair your adrenals, with a good adapt to your medicine to replenish your adrenals, like a panther thing or something like that, or some gland extract, you see people improving. There's a physician called Pamela Smith. She's one of the directors of the American Academy of Anti-Agent Medicine.

This is a clinical prayer that we need to share. Someone that has chronic fatigue, replenishes their adrenals. It takes sometimes three years of treatment. So it's not like taking an adaptogen for one month or two months, sleeping well, sleeping hygiene, reducing inflammation in your GI tract.

When you are on track, getting completely, completely covered in your adrenals for adrenal gland burnout or fatigue takes sometimes three years of practice, Clinical Practice Intervention and Keeping Stay with the Protocols. Three years. Most people highly underestimate how long it takes to go through certain processes like coming back from chronic fatigue to normal adrenal function or another point is definitely training and eating to put on size and strength. Most people, what I always tell them, the majority overestimates what nutrition and training can do in the short term and they underestimate what training and nutrition kann in der lang-term.

Everybody is like, okay, I'll try this diet for two weeks, it's not working. Maybe, maybe your expectations are just not fitting the results you get The best way to go is my Diet So ich put people ich put people ich put people ich put people choose weil ich die Diet weil es in meinen Social Media ist JC underscore Simo in Instagram, right? Wenn es die Highlights, you can see it in English and Spanish. So, people improve a lot.

People that have chronic anticipation get regular bowel movement. Start sleeping better. Maybe not 100%, but not sleeping. Six, seven hours, better. sometimes people without even going to the gym through a body fat increase a little bit of muscle mass because they get no inflammation so when you hit the point there's no inflammation you regain some status when it comes to muscle mass not for competing because when you're inflamed the status that you get in your muscle is not the one that you can reclaim like the natural one and some people ask me after 21 days can I give up the diet I say okay I have a question As simple as that You have a job that you don't like That you work 18 hours a day You only got 4 hours One for bath, dinner, dine And then three for sleeping Then I give you a job That gives you 10 more time money You only work 4 hours And you got 20 hours for yourself So you have time for going out with the family For reading And then after 3 weeks you're going to request der letzte Job.

So, es ist nicht common sense. So, wenn people sagen, wie soll ich das machen? Ich sage, ich habe es für 15 years. So, es ist nicht ein Diet, weil ich es nicht ein Name ist, aber es ist ein Life Intervention.

Wenn du Repair der G.I. Track, wenn du hast die right food choices das passiert mit einem anderen Studenten, meine Studenten, become aware of was wrong mit dem. Wir haben den K.H. Hesman over hier.

Es ist ein sehr junger Mann, sehr erfolgreich in der Visierkontrolle mit seinem Vater in Vienn. Und der Mann ist ein guter Judo-Fighter. Er ist wirklich fit, ist sehr stark für seine Seite. Er ist sehr impressive.

Aber er war über wie sensitive er war. Wir waren ein Nacht für ein Dinner. Und er hat eine Dessert, weil er hat die Dessert. Aber er hat ihn nicht mehr als Ex.

Er hat intoleranz zu Ex. Er ist sensitive zu es. So we spend the whole night going to the bathroom. Why?

Because that's the way that everyone should respond to someone that is not good for you. Well, because we adapt to everything, sometimes people eat so much.

Lifestyle als dauerhafte Intervention

Das ist so, dass wir nicht zu leben. So was die Körper ist, ist es etwas, was es zu sein, zu werden aus deinem Körper, du hast es in deinem Körper. So das ist, warum du gett inflammation, get cortisol, get the wrong immune response. So, as you said, wenn du improve bei deinem Körper, es ist nicht die Resulte, es ist für zwei Wochen.

Any Nutritional Protocol oder Diet, es ist nicht über die Kalorie, es ist über die Resulte. Resulte ist nicht über die Looking-Gut. Die erste Manifestation, you should have when you do the right nutrition for you, the right diet is a state of well-being. You feel more energized without pumping up your dopamine about stimulant or too much caffeine.

You feel you can sleep better. You go to the gym, you get more motivated to the gym. You get even better sexual response. So everything that comes to improved performance should be the results of your choices.

How to train. How often. How hard, when to stop, when to come back, how to eat, know what you're going to be eating. So anyone who wants to improve their outcome by itself needs to understand that your biography becomes your biology.

Once you repair your body, you learn how to train, you learn how to eat, you buy really good quality supplements, you regain the vitality that you forget that you have when you have that then you are willing to allow to bring some stuff because life is balanced everybody who knows JC knows I love wine I can skip any dessert for a glass one or two glass of wine but if I'm going to train and I have a show I cannot drink because even one glass of wine will require me for sleeping more hours in order to overcome the oxidative stress in my liver. So instead of feeling after seven hours complete recover, I will need maybe nine hours because when you sleep is when your liver do the hard work.

So the more toxin in your liver, and how it's a toxin, it doesn't matter how good or how resveratural you have in the wine, I don't have the luxury to sleep in too much hour. So I need to make the best with the hours that I have so everybody knows. So sometimes I get the wine I pay the price because life is balanced For sure I don have two bottles of wine daily but this is how life But most of the people they do not know or they forget what it is to have wellness in all the aspects about muscle mass, showing integrity, being powerful, having insulin sensitivity about the right choices, about frequency, volume, sleeping, supplementation, frequency of eating, right choices, cooking at home, and beside that, dealing with emotions.

So you need to say, I don't like to say this because it sounds like a yoga or something, like a holistic approach. Holistic is not having like a candle in there, singing. Es ist über die Verständigung, wir als speciale beings, wir responden zu everything in unserem environment. Und environment ist nicht nur was du hast, was du hast in deinem Kopf, sondern was du hast in deinem GI tract.

So, everything, everything takes oder taxs you oder put money back. Es ist wie ein Bank Account. Du hast die richtige Wahl, es ist wie Saving Money. Wenn du den wrongen dann wird es mit dem Geld Sometimes you need to withdraw money maybe to buy stuff like it's a toy for Christmas But if you only take things away count will be zero and you're good in numbers as a German So human body and health is about balance As you say How we start this?

Training hard and resting hard Most of the people get in the mood not day off day burnout how many bodybuilders from the old school we knew they were great in the 20s then disappear before getting to the 30s day burnout one of the things that I learned from Milos because this guy was completely in shape all year round he said to me JC I'm still in really good health great shape but I got some issues why? because when Lee Honey Louis Ferrigner all the guys after the show took a month two months off and never stopped so life is about balance get food sleep train get some sun

Vitamin D und Hautgesundheit

which is one thing you mentioned when we talked about lab work vitamin D So you measuring vitamin D here with everybody In theory, everybody should have good vitamin D level here because there's sun all year. The people that are outside a lot, they have good vitamin D levels, yet a lot of your clients don't. In order to do not value something, the first thing you need to have is to have it for yourself. We live in the Caribbean.

I'm a big example. I don't go as much as you go to the beach. Living here, average, I should go at least every week for two, three hours to get a sunbathe. Not because to look good, it's because longevity and health.

Dominicans over here, usually they spend too much hours, especially in the city. In the office, hanging around at night, nobody walks very often here. So actually people, even we live in the sun, there's a really, really deep deficiency in all our population. From every 50 people that I see my practice, only one can have an average of 50 or 70 vitamin D in their plasma, blood plasma, or serum, serum blood cell.

So this is that vitamin D needs to be measured. there's many things I learned from you and I learned from Charles many of my courses it's not about taking the sun without sunscreen without polarized glasses all that needs to be in account even how fast you take a bath with soap after taking the sun so now there's a big epidemic of vitamin C vitamin D sorry Vitamin D, sorry, but this is something that I want to share with you. That I learned from functional medicine, maybe you know that. But it's something new for me. One of the biggest issues that most of the people get the wrong reaction to the sun is because their intake of vegetables, refined vegetables is too high.

So, when you eat a lot of Omega-6 that come from canola, soy, sunflower, corn, etc., the response that you get in your skin is the wrong one and you get cancer. So when you have the right large amount of good source of fats that are rich in fat vitamins like D, E, and E, real butter, olive oil, saturated fat, but you don't have the other fats. You become more resistant to adapt properly to the sun. I didn't know.

It's a very good point. Yeah, actually. It extends through inflammation. Inflammation in the skin.

So when you get sun, the response that you get inflammation is not the healing one. It's the damaging one. So they teach you first the sun gives you cancer. I'm not saying to go there like as crazy to get sun for six, eight hours every day the rest of your life.

Like the Germans that come to the... I do believe for any reason they are doing some kind of penitencia Catholic Penitencia they're here in the back when they go in the cell for hours and hours and they become completely black but that's German right as you German on the extreme right good in numbers good in the sun Dominicans in colors and all that stuff it's joking the things I got I got this information that depends how your membrane in the cell is is is built regarding what you eat it's fat the response that you get from the Sun is completely different. So now we should take more sun to get the effects and benefits of vitamin D and longevity and neurotransmitters.

That's a very good point. And the plant oils come up again. We don't have that in Europe as much as you do in North America. We don't have as much plant oil, especially not the hydrogenated one.

So hydrogenated plant oil, trans fats is a huge issue. Still, we have it. und wir haben eine bessere Intake von Monon-Saturated Fats als Sie haben in der DR. Es gibt eine große Kultur in eating avocados. Es ist nicht nur die Größe, sondern auch die Tasse.

Good avocado hier ist wie Butter. Good avocado hier, das ich gelernt, ist, wenn Sie es mit dem Finger. Sure. A Dominikaner weißer Avocado ist gut wenn Sie es gut hier und die Schmerzen wird weg. without the knee or using a knife or something like that.

Spoon. Spoon, yes. So, fat intake was a big one. Training.

We talked a little.

Challenge-Sätze und mentale Härte

A little bit about giant sets and a little bit about old school bodybuilding, which I'm a big fan. One other thing you are known for is a challenge set. So I have personally, the first time I've read of a challenge set was the book Super Squats from Randall Strossen, which is for everybody that's into squat training, get the book. It's a great book.

It's not the biggest book, but basically it makes one point. What you're going to do is you take a load that you can do for 12 reps. You put it on the bar and you squat with it and you take breaths in between the reps. so you end up doing 20 reps it's a very very easy way to put on size it's quite uncomfortable and hard but again you need to train outside your comfort zone and the next time I saw some challenge set type of approach was with DCRP, rest pulse training where they use the widow maker so at the end of every workout you choose one exercise in a body part that you're weak at and you're basically choosing a load where you can do around 10 to 15 reps with und dann du einen Set mit dem Lauf, der Max Reps, bis du über 25 Reps.

So basically, du benutzt nur einen Set um den Kapazität und Muscle. Und der nächste Step von diesem Challenge Set, ich habe gesehen, war wenn ich die Dominikaner, wo du verschiedene Approche zu Challenge Set. Der Klassiker ist die Chin-Up. So, either at der Ende oder in der Training Session, oder in der Mitte, der Kline ist, ein Coach goes, like okay let's do a challenge set and basically a bunch of coaches line up in the middle of training sessions with clients and everybody does one set of chin ups or pull ups and you'll see who can do more reps.

Sure as you said Gene is 90% environment 10% equipment so what we do is I came out with that because actually because I'm a very competitive guy so I like to be feel that everything in my life challenged me everything so I need to have a job that challenge me, I need to have everything. If I don't feel the need to improve, I need to move on. If I don't do that, if I don't do that, I feel like I'm dying in every aspect of my life. Every, relations, job, exercise, nutrition, everything, everything, everything.

So what happened is we find out that just by doing that, the guy that was behind the gym when it comes to their physical pinnacle, getting bigger and improve, especially an exercise that it could be one of the big measurements for upper body thickness the chin and pull Everyone that was staying behind actually did a challenge set So what I did, we did it so frequently as an accident to improve. So we did it Monday, for example. And Wednesday, after doing arms in the morning, in the afternoon, it was pretty crowded in. And we bring the clients in.

They do a challenge set. So we did different methods, like the one who do the most one set or the one can do in less few sets, go to 50 total or even 100. Everyone in a couple of weeks start improving their backs. Know how they perform, how they look like.

So the back becomes thicker and elbow flexor becomes, especially brachialis, becomes thicker. So it's like, well, we're getting results just by getting out of our comfort zone or doing something that nobody does. Like, you do your regular session or at the end of the session without planning or another hour in the day doing something that was not planned. So we use the magic pill that says, oof, it's actually low volume, high frequency.

The magic happens. People with no back got back. People with bigger back beat the other guys. So it became like that.

The second exercise that we choose was to incline double press. So we did that because you can do chin-ups for the rest of your life four, three times a week. So after we hit a plateau like not moving forward, then we went to the incline double press. Then we did it for the deadlift.

Then we did it for the squat. We did it for push-ups. We did it for anything that challenges you. Deadlift.

Deadlift, fuck. So it happens to me that I find out about a challenge in deadlift, even knowing because I was reading about that, about big guys that have really good back because they do a lot of deadlift, the back was completely thicker, as Gustavo Valero, Ronnie Coleman. One day with Milos and Charles Polikin, I ended up doing like an arms workout with Charles. I was passing by the barber that was completely loaded because Milos was training Andy Bell and Milos said, hey JC, you want to try it?

I said, yes, why not? It was almost 200 kilos, right? Es war 190, 185. Ich weiß nicht, ich muss mich jetzt anrufen.

Aber es war wirklich schwer. Ich wusste, weil ich ein sehr fan von Deadlift bin, dass ich vielleicht 8, 10, gut Tempo. Nein Bouncing und immer 4 Sekunden in den Eccentric Und ich sagte wie viele wollen Sie mich machen Er sagte in einem sehr funny voice 17 JC Ich sagte fuck off So, Charles war da. Der Gym war komplett crowded.

Es war der right environment für Dopamine. So, ich habe mich mit dem Straps. Engage. Woof!

Start moving. 17 reps. Tempo. Completely engaged in der Eccentric. At the bottom, no bouncing.

Pause. Engage the lats. Go back. And then when I was getting tired after the 12, I could not engage the lats.

So my scapula became open and internally rotated the arms. So I kept pulling. Magic. Was on before.

I did the lift and spent five days with so sore my lats. So sore. Sorry. I mean, I was getting ready for a show. to the Mr.

Olympia, so I was really good in vitamin when it comes to nutrition. And then I gained 3 kilos just from beef in my lats. So that's how we came out with this deadlift version for the lats. So you're a big fan of doing chin-up pull-up and deadlift for back.

The deadlift challenge set, how do you usually incorporate that in training? so is it like a certain load or do you take body weight for reps or what's the usual approach to a challenge set for deadlift usually the ideal that's how I did it without counting it was almost like 1.75 for my body my body weight so I do believe for a regular trainer client 1.1 point, maximum 1.5, 1.25 would be a good starting point. And you just get reps. Reps, but as always, is not a typical powerlifting execution, no eccentric. So you need to show grace.

You need to show form. So you want to live with the right muscles. A challenge set is as many as you can do. But for example, for the chin up, if you don't clear your chin, on the hands it doesn count For the deadlift if you bounce at the bottom boom and you den Inertia das nicht count Du musst du stop breathe engage stand up und puttet auf So es muss sein, dass du mit den richtigen Muskeln mit den richtigen Muskeln.

So, als ich sage, es muss sein, es muss sein, es muss sein, es muss sein, es muss sein, es muss sein, es muss sein, es muss sein, es muss sein, es muss sein, du bist der King von der Jungle, nicht bei Quantität, sondern bei Qualität. Many people over there, they tell you, I can do 100 pull-ups. Okay, show me how you do it. When you count, only one.

So we live by performance, not by faking or by entertaining. So you need to show first quality and without compromising quality comes quantity. There's many people that do a lot of quantity, but someone that improves only quantity, it will look a body without quality. It's as simple as that.

What Milo says? Partial retromotion, partial development. Partial movement, partial development. So it's very important to take an account whatever you do is quality. if you don't do quality you will not show quality I'm not saying your goal is quantity is perfect but all the people are aiming at least to look muscular you can be a little bit maybe not that lean but you want to wear a shirt and you want to walk in the street that your body top of yourself so you don't need to present yourself to show off in the cafe university or whatever that guy is strong that guy is big so there's something part of the body that tells you you are really a beast so I have clients that do not work with me they only do the consult for the shows they look great but if you look at good strength you know they're weaker why? because there's center body parts like forearms, necks that actually comes as a result or struggling with a lot of loads or a lot of weights so when we come to Challenge Set ist ein Herausforderer, das niemals, die Qualität über Quantität verwendet.

Sehr gut, als Sie wissen, ich habe genau das gleiche, gut reps, gut results, shit reps, die shit results. Du hast eine große Passion für Bodybuilding, du trainst in Bodybuilding, Du competeded in bodybuilding. Du wonst die Gustavo Baddell Classic. Which I find more fascinating.

Du went to Mr. Universe. At the age 44. Basically everybody else in the final.

Was between 20 and 25. Du made the top 10. So you placed top 10 in the Mr. Universe.

At age 44. Which is quite a big accomplishment. At the end I feel so grateful. About the result.

Because I do try to enjoy everything I do. So, by being there and coming out on stage and knowing that maybe I got the highest point in the symmetry round was just a big accomplishment. As you know, there's guys younger with maybe a better, when it comes to condition for bodybuilding, genetically, no stress, younger, no family. They beat me.

But at the end, I beat the one that I have to be, JC. so I always said the contest should be about improving yourself if you're doing something and you are moving backwards you're losing so being the strongest the strongest is not an option, it's a gift but be the strongest version of yourself, you can do it you have the options and it applies to everything in life so most of the people do not try even to improve because they want to copy, copy, imitate other people. We live in the era of trying to be like someone else. My mode, my quote is even I'm not the best I can become the best of my version.

Being so secure myself that maybe the other one that I used to admire one day could say I want to be like him. So we need to find our true potential. If you don't find your true potential you will try to copycat imitate someone and everyone else is taken.

Training von Profisportlern

Which is a very good approach, not just to bodybuilding, which is a small chunk of your clients, but also to general population, which is the largest chunk of your clients. And also another small chunk of your clients is professional athletes. So in Dominican, the national sport baseball you actually train some of the most successful baseball players in the Dominican ever What your approach with them for more performance sports kind of strength training and nutrition Let's talk about the opposite of the spectrum. Giancarlo Segura, or Robinson Cano.

Giancarlo Segura is younger, but for his position he's an infielder. ist sehr fast, aber hat ein paar Probleme mit dem Motivation. Du hast Robinson-Gano mit dem Motivation, all den Joints, so ich muss mehr für Stability. So, was ich mache, ist das gleich, aber es ist eigentlich in der Artesite, die ich in der Programme für Robinson-Gano, ich gehe straight, um mehr Neuromuscular Coordination, Heavy Lift, ein bisschen Accenture, und die Chin-Ups, High Reps. Wenn es um 6-8 zu mehr als das, weil ich es um Functional Hypertrophy für sie.

Wenn es um Jan Segura, ich spend mehr Zeit mehr mit dem Drills. Wenn es um Full Range of Motion, oder die Joints, wie Full Range of Motion in den Backstension, Full Range of Motion in den Wettestand Squats. Everyone ist komplett anders. Aber was ich sehe, dass es eine große Missbrauch in Sport, in meinem Meinung nach, und ich respecte alle anderen, die beste Aktivität für Sport ist Sport.

So, as a strength coach, what I'm trying to make is muscles stronger. And every joint brings balance when it comes to the muscles that create the action and the muscles in the back that are the stability to keep the joint healthy. As simple as that. So, I don't get that complicated.

So, you bring me the guy with many issues because he's being played in baseball. When you play baseball, you are more prone to use one specific muscle in every joint, but you don't use the antagonist muscles. so in my general preparation I focus more on those muscles that are lacking to bring balance so we are trying to pick very closely to the pre-season when they go back to the states to go to the training camps I make them stronger and faster becoming stronger in the main basic lift as simple as that I don't make that complicated beyond one half when you do the pushing in the overhead press or the incline with the dumbbells I see not very stable action on the joints of the deltoids so I work a lot of time in a ratio 2 or I mean 2 or 4 when it comes mit dem je of throwing or batting.

So the numbers do not lie to anyone. So I'm very focused on results. But because everyone is completely different, what they have in common, I stick to the basics. Full squat.

If the guy has a lot of mobility in the ankle, flat stance. The guy has no mobility in the ankle, high heels. If the guy can do chin-ups or pull-ups, for sure I go in a protocol to improve the pulling overhead. But always, always I pray, I ratio 2 to 1 or 4 to 1 between the pulling and the pushing in the general preparation.

That's how it works. I try to see things in more simple perspective. As I told you from my background, the main focus to someone that got a gym is to become stronger. The secret is the secret of strength training.

Add more place to the bar. Hey, it's simple. Stop being lazy. Don't look for excuses.

The only way to adapt to become stronger is lifting heavy. There's no shortcuts. Wenn du bekommst und wenn ihr auswalt oder Sport hat seine Modul und So you will choose the right red bracket in order to no induce hypertrophy. That's the main effect.

You can gain a few kilos, one or two for accumulation. When you come back to the game, you'll drop because that's a sarcoplasmatic adaptation. But at least you increase the torque of the action of the muscles So it very simple That why one of the best ways to learn and I cannot be more reiterative about this is to come to the workshops. Why?

Because I can spend over here two more hours talking about high-training athletes, but one hour of training with the right person worth more than a decade of reading. I think that's a great way to end this podcast episode. I was a lot in the last almost two hours I hope everybody took something away from nutrition perspective from the training perspective and also from a mindset and philosophical perspective one way to say goodbye to your public that is very fine, very high located us, you and me as a coach our duty ist nicht necessariamente zu bringen und gehen mit ihnen zu walk the path we show them what door to open what door to open but you need to cross it so the only way to real learn is to feel you can read you can see videos you can do whatever you want but only when you are in the right environment you put your body to test is when you get the real feedback because nobody can give what they don't have.

You only can have what you taste, what you digest. So even we have not too much time to do a lot of workshops. I do believe, because I will do the same if I will be one of your students or one of my students, one of the best investment in knowledge is just to practice. So I appreciate your invitation, Walden.

And actually, as I told you once in your house in Germany, in Stuttgart. I'm a guy that lives in Gran Erud. I feel so grateful about your friendship and besides that your opportunity to bring me to the German public and Europe. You're the first guy to open the door.

So, thank you very much. Thank you very much Jesse, for being on the show and beyond. Thank you. Bye.

Hasta luego.