Category: Lift Heavy Things

Maximum Sustained Power Training, or MSP

There’s a West LA gym called Sirens and Titans run by a very special coach named Jacques LeVore. This coach isn’t the only reason to attend the gym—its entire staff is incredible and impressive—but he is the main reason I decided to invest. He devised a form of strength training for endurance athletes called Maximum Sustained Power Training, or MSP Training. I included it in my Primal Endurance book from several years back as a great way for dedicated endurance athletes to not just incorporate strength training without impeding their endurance performance but to actively improve it.

MSP training is an effective way to train for anyone who wants to get stronger and generate more power for longer. If you want to play with your kids and keep up with them, bouncing on the trampoline and playing hide and seek and tag and tossing them up in the air, MSP can help you sustain your intensity. If you want to play pickup basketball or rec league sports, MSP will keep you going til the end. And yes, if you want to dominate the local 10k or run a marathon or complete a triathlon, you have to strength train, and maximum sustained power training is a great way to do it.

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Rest Pause Training: How to do Myo Reps

The Primal Blueprint is all about maximizing the efficiency of training to reduce the time spent working and increase the time spent playing. If I can figure out the minimum effective dose and get 80% of the benefits in 20% of the time, I’m all for that. It leaves me extra time to spend with my loved ones, play outdoors, go for hikes, or buckle down and get some work done. Especially if I don’t cut any corners or shortchange myself. This is why I love microworkouts, where instead of spending hours in the gym I just do movements and exercises throughout the day—have “exercise snacks”—and accrue a large training load without feeling like I spent all day in the gym.

But microworkouts aren’t the only path to make exercise more efficient, or at least feel that way. There’s also something called rest pause training, or myo rep training.

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Learning Deadlifting: 10 Mistakes Almost Everyone Makes

People fear the deadlift. For one, the name itself has the word “dead” in it. Two, they’ve been told for years—often by medical experts—that deadlifts are terrible for your back. “Oh, you might look/feel good now, but just you wait. One day you’ll regret it.”

But they’re wrong. The basic idea of a deadlift is sound and the movement is a foundational human one. If you look at a kid pick something off the ground, they hinge at the hips, maintain a flat back, and pick it up by extending the hips (bringing them forward). Now, there are certainly wrong ways to perform a deadlift. Dangerous ways, methods that can (some might say will) damage your back and put your future health and basic ability to function at risk. The back and all it contains, including but not limited to the spine, is a foundational human structure. It connects to and connects every other part of the body to each other. It’s riddled with nerve endings that start along the spine and run down to every muscle in the body. You ruin your back and you compromise your ability to move through the world. So deadlift, but deadlift properly.

Today, I’m going to lay out proper deadlift form and highlight some common mistakes you might be making when performing it. That way you can safely and effectively integrate the deadlift into your training regimen.

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This is Why Your Pull-ups Aren’t Working

The pull-up might be the best measure of overall strength and fitness. As a simple measure of strength, it’s unmatched; you’re actually lifting and moving through space and time an entire human body. It targets almost every muscle in the upper body, and more than you’d think in the lower body. If you want to build muscle or lose body or just get fitter and stronger, there’s no getting around doing a pull-up or two or ten. If I had to choose one upper body exercise to do for the rest of my life, it would be the pull-up.

Pulling your entire weight is hard, though. The vast majority of average people walking around in this world are unable to do a single unassisted, high-quality pull-up. And half of those who think they’re doing pull-ups are doing them completely wrong, setting them up not just for suboptimal results but life altering injuries.

Today, I’m going to tell you why your pull-ups aren’t working and how you can improve them.

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Proper Squat Form: Common Mistakes You Might Be Making

Everyone needs to squat.

The squat is a foundational human movement pattern and resting position. Watch a young child study the ant trail on the ground, and they don’t bend over to gawk at it. They squat down and sit in that squat position comfortably for as long as it takes. Watch Hadza tribesmen cook and share meat around the fire. They aren’t sitting on camp chairs. They aren’t standing awkwardly. They’re sitting in a squat, comfortable as can be. Go to many Asian countries and you’ll see regular people, even elderly people, sitting in a full squat as they wait for the bus or visit with friends.

To squat is to be human. It is to explore and inhabit the full range of our body’s motion. It is to remain mobile, agile, and effectively young. If you can achieve and sit in a full squat at age 70, you’ll be in the 99th percentile and, hopefully, avoid most of aging’s physical ravages and functionality degenerations.

Squatting is also an incredible exercise that targets every muscle in the body, particularly when you do so with added weight. Glutes, hamstrings, quads. Core, lumbar, traps. For that reason, squatting is incredibly anabolic, meaning it provides a total-body hypertrophic stimulus. Anecdotally, people report growing muscle everywhere after picking up a regular squatting habit, even those muscles that aren’t directly involved.

But whether you’re squatting just to maintain the ability to move into that position or squatting to train, you need to do it with proper form.

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What Are Branched Chain Amino Acids and Do They Help Muscle Growth and Recovery?

I remember back in the day, you’d see all the bodybuilders at the gym sipping on purple water from those clear shaker bottles. They were drinking water spiked with BCAAs, or branched chain amino acids, the idea being the BCAAs provide your body a steady drip of amino acids to maximize muscle hypertrophy and stay anabolic all day long. Heck, even I sipped the purple water when I was trying to gain mass. In more recent years, BCAAs have fallen out of favor, or at least become less “vital” a supplement for people interested in gaining muscle.

However, branched chain amino acids are still among the most crucial amino acids for human health, metabolism, immunity, and hypertrophy. Without adequate intake of the BCAAs leucine, isoleucine, and valine, we won’t be able to activate all the metabolic pathways we need to generate energy and utilize macronutrients. Our intestinal health suffers. Our immune system grows sluggish. And, most importantly, without BCAAs we won’t be able to trigger the mTOR pathway necessary for muscle building and repair.

That’s what everyone cares about when they talk about BCAA supplementation: muscle growth and recovery. That’s why the purple water was so common. So, what’s the deal? Do BCAAs work for muscle growth and recovery?

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