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Santa Cruz Q/A Part I: Muscle Cramps, Soreness, Hydration, and More!
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- Опубликовано: 23 июл 2018
- Time Stamps:
00:18 Cramps at night
04:35 Soreness and recovery modalities (foam rolling, myofascial release,etc.)
09:20 What is our management of sciatic pain?
14:10 what is the most misinterpreted aspect of pain science?
19:37 How does Jordan feel about being on The Doctors?
23:30 What do you think about hydration?
29:00 Are there any indications where training can have a negative impact on sleep?
33:50 How do you maintain your level of leanness?
37:50 What's the deal with volume and intensity for hypertrophy?
41:16 What determines the back angle during the squat and what is the best back angle?
44:27 How do you train with tennis elbow?
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Hey a loud noisy gym that our lapel mics ended up not working very well in. Cool. Anyway, hope you guys like it otherwise!
With all the great information you guys give, I'll take a noisy gym over all the other crap the fitness industry is giving out. Keep up the great work!
It sounded like the conversation about training at certain temperatures at the end of the hydration section got cut off. Someone starts to ask about training in 110F weather and just fades to the next section.
Barbell Medicine nah audio was good. Didnt take away from the content at all. Solid as always.
Y’all need more subscribers.
I didn't think there was anything wrong with the sound. Btw I usually turn on text to better understand you Americans... Love the content as always
Baraki is going full Rippetoe with that chair for Q/A sessions.
That's why they branched off, so Austin could finally get the most comfortable chair
Barakis posture and wrist position is frighteningly similar to Rippetoes.
I can 100% tell when Jordan is about to say "nuanced". Cracks me up every time.
Had a gentleman ask me what kind of training programming I do since he has seen me at the gym for some time (GTA Canada) and I excitedly told him to check out Barbell Medicine, and consider trying The Bridge. That it is evidence based and allows you to clear up a lot of the false notions of the fitness community. Felt good to get the word out so more people can train effectively for their goals.
I love Austin's stuff on pain. As a healthcare worker, when you are around people who are in pain daily it truly becomes obvious just how mental pain genuinely is. It is really hard to convince someone that they can take control of their lives when pain becomes their identity.
Also Jordan made me laugh when he was talking about how to land on a surgery table. I'm pretty convinced I did something to my labrum and I absolutely refuse to see Ortho unless I become debilitated for that very reason. I'm not interested in any injections or surgery and if you get in front of the right physicians, that's the road you'll surely end up on.
MAN! You guys are pumping out so much great content lately. I can't wait for you guys to become a household name. You totally deserve all the good stuff coming your way.
That explanation of using fatigue to drive motor unit recruitment was the clearest I've heard from you guys so far.
Thanks, Austin.
That has been the part of the "recipe" that has cause me the greatest confusion.
Y’all need more subs. I love what you guys stand for and all the amazing information you put out. You should do more videos like Allan thrall or like Mind Pump to keep the views and subs coming. Y’all are really smart, keep on working hard.
Benny Martinez criminally low amount of subs for the quality of info they put out.
I completely understand their attitude toward Texas Method, especially what Austin said.
Just from what I gathered on the SS boards, people do seem to make progress initially but it always seems to become such a grind. It sucks. My highest V Day Squat set was 165kg and it was the hardest thing I think I've ever done physically. I'm fairly certain I failed the last set. Though right now sets of 10 are hell as well for a different reason, haha.
With that said, going through TM toughened me up quite a bit mentally. Not reason enough to do it, but that specific part of the experience helped me toughen up a little.
Kind of upsetting how I ALWAYS get a “vshreds” ad before watching these videos. 🤦🏽♀️can’t press skip enough.
Guys, thanks for referring me to painscience on your forums. My patella pain is way better and I can squat heavy again as long as I control the overall volum!
Thank you so much for the excellent coaching I received at this camp! It was outstanding and so are all of you at Barbell Medicine:)
Thanks for coming! You continue to impress me with your strength each time I see you :)
I found the tendon talk very informative and easily understood, at least insofar as a layman can understand such things
Learned so much. Cant wait to land one of your seminars soon. Thank you!
Austin setting in that chair and his way of speaking looks like rip 😂😂😜😜 . Smart coach
Really appreciate all the new content! Can’t wait for part 2!
"What's the deal with hyDRATION?". Lol. Dude your Jerry Seinfeld is on point lol.
Haha thanks man.
@@BarbellMedicine "instagram" xD
Jordan is set point/calorie intake goals
I have chronic sciatica issues due to a bulged S1 disc. This was confirmed by an MRI. Some days are better than others. Some moments are better than others. But It's all relative. I'm following the bridge program and am managing the pain without meds. You just have to decide that the pain may be there forever but you're not going to let it control you. I'm hoping that it goes away one day but it's been three years.
Great topics, btw, left and right audio channels are switched. May be the way the recorder is facing but you can fix it in post production by switching the channels. That way the viewing is hearing Austin out of the left ear and not right.
fuuuuuck I read your comment now I cant unfocus from it >:( ahahaha
Awesome Q/A, Can you post the 2 studies you were referring to? 1. The woman who had her MRI read by multiple radiologists, 2. The statistic of 96% for shoulder pathologies in >30y.o patients! Have got to show those to my family members/friends who think they are too "old, fragile, weak" to train and that its only for the young.
www.ncbi.nlm.nih.gov/pubmed/27867079
Great video thank you for sharing your knowledge.
Watching this from Santa Cruz Ca!
Good stuff guys! and sciatica is a great band name
J.F. is no longer drinking the Starting Strength Kool-aid. I never bought into the low bar squat moves more weight. I've always been able to move the most weight with more of a high bar position or closer to a middle position directly on the middle or slightly upper traps. My torso lean, ability to maintain a rigid torso, and maximum depth. I tried low bar when I started lifting again after a long break and it didn't work for me. Too much strain on my narrow hips low bar squatting. I prefer more of the focus on my quads with less torso lean. Feels better and I move more weight. Near as I can tell even with a high bar squat, you can use your back to move the weight some. It's not as though your back stops trying to help you stand up straight because of the position on the upper back when the alternative is fall and get crushed. Never understood the dogma about low bar squatting moving more weight in all circumstances.
Generally speaking, it is stronger, you can utilise large muscle groups i.e the lower back, glutes and hips.
You still use all those muscles in the high bar just like low bar still hits the quads hard. I get much better glute activation using high bar. Low bar I never much felt my glutes doing much, mostly just my lower back and hamstrings. My hips I feel close to the same high or low bar. Hips stabilize the entire lift. Weak hips and you won't squat much high or low bar. High bar I get a nice glute pump. Once again I reiterate that the body doesn't stop using muscles because you're doing low bar or high bar or something in the middle. It will get you to a standing position anyway it can, especially when using weights that take you to failure. What muscles are best to get you standing in what position will depend on your anthropometry. There are plenty of high bar squatters in powerlifting using huge weights. The low bar thinking mostly applies to geared lifters. You can move more weight in powerlifting gear using low bar because of how equipment works. RAW it will depend on how your body works and what muscles are stronger for you. This whole more muscle argument is bunk. You squat heavy high or low bar, you will get immensely strong all over. It's not like some guy squatting 600 lbs. high or low bar will have a weak back, hips, glutes, or hamstrings.
No one said anything about switching from low bar squat. In their programming, high bar squats are only used as an assistance exercise for the low bar squat.
nope, not “more weight in all circumstances”. SS is very clear - LB is their preferred method for training *novices*. it’s easier for untrained novices to move more weight by using more muscle. Rip is always clear that non-novices should do whatever they feel is best. he doesnt train powerlifting and has always been clear on this.
Matt D. Yea but that’s not actually true even though Rip et al says it.
Very informative.
and that Doctors story was hilarious!
40:35 what did Jordan see here?
Austin "The Pain Generator" Baraki.
You may use that when you reach the WWE if you like... You're welcome.
Hey Barbell Medicine, I'd love to know more about grip strength. I find that it is often the weak link for most pull exercises and deadlifts. It's slowly improving but isn't catching up to the point where I don't have to pause a set of pull-ups or deadlifts halfway through. Possibly worth noting: I believe my finger length is slightly shorter than average, and I wonder if that has an effect.
If you have shorter digits, use large barbells, and/or don't use chalk....that may be problematic. However, training your deadlift over time will improve your grip in the deadlift over time. Some folks need additional training and I typically have those folks hold their last deadlift for 20 seconds to work on this.
What if i almost always get sore the day after training but for the next session i am not sore at all? Is that ok?
Get on Rogans Podcast, you guys would be great on that.
Yes. ROGAN
YOU GUYS ROCK!!!!
so if sleep disruptions is due to psychogenic factors then why if I stop lifting sleep goes back to normal ..or if I push harder sleep gets worse (cannot go back to sleep after 3 hours of it)
Great content, as always. Stupid question, and I KNOW I'm definitely missing something here... but in regard to Austin's comments - if hypertrophy is dependent on motor unite recruitment, would a 1RM have the same effect on hypertrophy as say, 8-12 reps with 40% on the bar?
Again, I'm positive I'm missing something, and would love some clarification on this :)
No sir, because it's only 1 repetition. You want a good amount of motor unit recruitment (which can be accomplished multiple ways) for a significant amount of volume. Can't do that with 1RM's or 5RM's for that matter
Got it - thanks for staying on top of dumb ass questions... you guys are le shit :)
Where can I get the studies Austin sited during the pain science lecture???
If my sweat stops tasting salty does that mean I need more sodium in my diet? I ask cause my doc has me doin low sodium, which I know is largely BS but I wanna comply with his directives, and i recently swapped to working outside in this fine 100 degree OK weather.
Grizzlyman MeinTeil I wouldn’t rely on sweat “taste” to guide sodium intake. If you have been advised to take in less sodium for a medical reason, I’d continue to do that as well. It can be useful
Okay, thank you.
I don’t I think it’s fair to characterize all eccentric interventions for lateral epicondylalgia as ineffective. There is a substantial body of literature supporting their use, and if you consider that tendinopathic processes have an underlying physiologic component (erratic collagen healing), and recurrence of lateral elbow pain is common, I would advocate for an intervention that attempts to strengthen and may minimize the likelihood of recurrence. If squatting is a primary aggravator, sure, reduce training load and or modify technique to minimize sensitization, but there really does need to be an intervention specifically targeting the issue, you know (at least in this instance).
Who are you talking to?
Austin's statement that eccentric wrist EXT prescribed by physical therapy as well as steroid injections "don't really do anything." Disclaimer: I'm a physical therapist. You won't hear an argument from me regarding the dangers of repeat steroid injections, particularly to the epicondylar region, but please be mindful of the body of literature supporting eccentric loading for tendinopathic lateral elbow pain; you both have been keen to point out the value of resistance training for patellar and Achilles tendinopathy. Similar cellular processes have been identified in the common extensor tendon.
I really don't have a problem with people including the eccentrics (though I am more strongly against the CSI), but I think the evidence base for them as uniquely beneficial vs. other forms of exercise and general load management is not as clear as you seem to think.
You also mentioned that "there really does need to be an intervention specifically targeting the issue" which is debatable, as there are lots of other physiologic factors involved in the pain of this condition (including factors related to the peripheral and central nervous systems), as well as the observation that a proportion of patients improve on their own (though the amount of time this takes is highly variable, and there is significant risk of recurrence).
I’m a little confused about the hypertrophy discussion. In regards to fatigue you talk about taking sets close enough to failure (RPE 7) for hypertrophy independent of intensity. But in the strength template the RPE is lower for a lot of the competition movements, something like RPE 5. How does that give enough fatigue for hypertrophy? Is it the accumulation of fatigue over multiple sets that produces the hypertrophy effect without fatigue? I feel like I’m missing something and any clarification would really help. Thanks guys!
The average intensity for the competition movements is in the 70-80% range until later in the template for significant amounts of volume, which is what we advocate for a good chunk of strength development
Barbell Medicine Ok so since the intensity is above the threshold we don’t need to go to higher RPEs of ~7 like Austin mentioned?
Depends on what you're trying to do and how you're measuring it. If you want to get "strong" and by that you mean increasing your 1RM- then you'll need to expose yourself to singles (or similar) at higher intensities (90%+) routinely to improve/maintain that skill. That said, even if you did a heavy single for every lift on every training day those reps wouldn't make up a large amount of your training volume.
32:14 lol
Hot gym increases non-productive stress? Gotta try hard to not nocebo myself with the heat wave going on right now.
Huffman_Tree I just about killed myself training in a hot ass garage on Sunday and then felt totally trashed until today, even though my training has been really consistent. After watching this I think the heat was the main culprit. I’m sure it was over 100 degrees in that garage.
placebo yourself by saying its gonna make ya stronger than the milk drinkers that train with ACs, haha. Or at least that's what I tell myself (because my AC is broken ;_;)
My gym, Planet Fitness, has poor air circulation in the free weights section. Now that it's summer it's really taking a toll on my exertion and between-set recoveries.
Siiiiiiick
"When you have really, really powerful thirst drive"
I mean I get that, but it's got nothing to do with water!
I wouldn't worry about AI just yet, fellas. AI is trained by humans. The computer is fed the data and the results and forms an average interpretation that it then uses to make decisions. The trend we see in predictive policing models (already in use) or predictive sentencing or facial recognition or even diagnostic programs all tend to magnify the biases of the human-based data. See: cameras that can't "detect" black people or Asians, etc. There is still a lot of work to be done for AI systems. They still need human oversight. Computers are great for physics, not so much for things that require interpretation.
Last I checked the AI was better at reading EKG's than humans, but I agree there is still work to be done to integrate it clinically. That said, I'm excited for when that happens because it'll free us up to do other things :)
Info BBM fair enough. You're the experts!
FOH 4600 calories.
It's more expensive too :/
SO uh... if you maintain 180lbs at 2200-2400 calories a day and you need 4600 to maintain 200lbs.. wouldn't that indicate a fairly large digestive inefficiency to cause that huge range? You shouldn't need to double your calories for 20 more lbs of muscle i wouldn't think. Logically it would seem like your body is just dumping food it doesn't need without absorbing it but I dont know if that makes medical sense.
Jordan if you eat 4500kcal a day and eat a lot of cereal, why drink diet soda? What would be wrong with getting some sugar from the regular soda AKA the one that doesn't taste like shit? lmao
I don't like the taste of regular soda to be honest.