Building Muscle with Bands, Chains and New Exercise Science w/ Dan Stephenson

by Mike Mutzel





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Connect with Dan: idealstrength.com

Dan's program: marketplace.trainheroic.com/brand/ideal-strength-llc

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07:50 Periodization is the organized structure to your training. It is the manipulation of your workout program to peak your performance for a certain event or season.

09:15 Your workout program should respect your goals. Variations can be in the type of exercise, how it is performed, number of rep and intensity.

11:10 Changing up your modality can accelerate weight loss during the adaptation to that modality.

11:35 The overload principle is where you do more than you did previously: weight, weight lifted over time or weight lifted in a session.

12:40 The gas principle is your general adaptation syndrome, which can lead to maladaptation. You should see improvements.

13:10 Four to 6 weeks is time to make changes/variations.

14:10 Hypertrophy is the building of the muscle. Strength is when we ask the muscle to express more force.

15:40 If you stay in one phase for too long, you may neglect what makes you better. Increasing strength increases output and performance.

17:30 Your recovery is more difficult if you are always redlining during your workout.

20:00 Look into getting into powerlifting for periodizing your workout.

20:10 Powerlifting focuses on the glutes. The glutes and the entire posterior chain are an essential part of the body. Glutes stabilize the pelvis and helps keep the spine in a neutral position. A strong stabilized posterior chain is important for performance for speed, power and strength.

21:55 Lats tie into the posterior chain. Both lats and glutes are important for injury prevention and performance.

23:05 An anterior pelvic tilt resting posture are not from tight hamstrings, but weak ones. Hamstrings help stabilize the pelvis.

25:50 Mirror muscles, the ones you see in the mirror, tend to be the focus of many in their workouts and in gyms in their support of the workout.

27:40 Raw lifting does not use clothing or other accessories that assists with the lift (geared). Raw and geared are separated in competition.

31:00 You can improve your pullup strength with bands. Lat pulldowns can help you build the muscles while you focus on improving body weight for your strength.

31:47 Bands accommodate resistance. They are a great way to offload and assist in the bottom portion of the pullup movement.

33:45 Developing eccentrics (the lowering) is recommended for strengthening for the pullup.   Rowing will also help your pullup by building the musculature.

36:10 Isometrics have been shown to have a pain-relieving effect. Just holding the position, you do not get the shearing force and can be restorative.

37:00 Yielding isometrics is holding the weight for a period of time before completing the whole rep. Overcoming isometrics is like pushing the bar into an immoveable object.

37:40 Sticking point is where the bar or movement slows down the most, showing where you are weakest in your range of motion.

38:15 Tempo can build a lot of strength, mind muscle connection, prepare tissues for greater loading to come and improve movement. Pause where you are weakest or just before where you are weakest.

41:25 A similar movement pattern with fast movement, twitching, can potentiate a lot of type 2 muscle fibers and recruit bigger motor units.

42:05 Failure in lifting is your body giving you feedback and inhibit the muscle from producing force as a way to protect it. Desensitizing to this helps you push through. It is a factor in strength training. Use a spotter.

46:44 Work on your mental game to progress and lift bigger weights. Visualize. Do mental reps. This eliminates doubt and fear.

50:20 Bands and suspending weights adds variables that require building of stability. Chains can be used for hypertrophy or strength. Chains and bands can be used for accommodating resistance or stability. Chains can add just a little more weight. Bands can add an overloaded eccentric at the top of a leg press.

54:00 Increasing the weight as you get stronger, begs you to put more force into the movement. Overcoming that greater force, you accelerate that much faster.

54:50 Power can be developed with a wide range of intensities. With light weights, you want to move the weight fast or your body fast.

55:30 Chains for workout are usually ¾ inch or 5/8 inch in 5- or 6-foot chunks. You can layer lighter chains, but you can order online. Though you can create your own leader, it is best to just order one.

59:30 With the Kabuki Kratos flywheel training system, the harder you pull or push (moving the flywheel), the harder it pulls back on you.

01:04:50 Kettlebells are a versatile tool. They add subtle variations. The resistance profile is different. Holding the kettlebell upside down teaches you to stack your joints.

01:08:50 The amount of force you can produce swinging a 24 kg kettlebell is equivalent to a 500-pound deadlift.


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