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Home > High Intensity Health Radio with Mike Mutzel > New Tools to Build Muscle: Bands, Chains & Isometrics w/ Dan Stephenson
Podcast: High Intensity Health Radio with Mike Mutzel
Episode:

New Tools to Build Muscle: Bands, Chains & Isometrics w/ Dan Stephenson
Category: Health
Duration: 01:17:54
Publish Date: 2021-06-24 21:25:13
Description:

Dan Stephenson, CSCS shares amazing nuggets and new science that'll help you get ripped and gain strength this summer.

New Vitamin D and Zinc Gummy post-workout Snack by MYOXCIENCE: http://bit.ly/vit-d-gummies Save with code: Podcast

Connect with Dan: https://idealstrength.com

Time Stamps: 

07:50 Periodization is the organized structure to your training. 09:15 Your workout program should respect your goals. 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. 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. 17:30 Your recovery is more difficult if you are always redlining during your workout. 20:10 Powerlifting focuses on the glutes. Glutes stabilize the pelvis and helps keep the spine in a neutral position. 21:55 Strong lats and glutes are important for injury prevention and performance. 23:05 Hamstrings help stabilize the pelvis. 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. 31:47 Bands accommodate resistance. They are a great way to offload and assist in the bottom portion of the pullup movement. 36:10 Isometrics have been shown to have a pain-relieving effect. 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 is when you 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. 50:20 Bands and suspending weights adds variables that require building of stability. Chains can be used for hypertrophy or strength.. 54:00 Increasing the weight as you get stronger, begs you to put more force into the movement. 54:50 Power can be developed with a wide range of intensities. 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. 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.
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