Barbell Shrugged

Marisa Inda is the current All-Time All Record Powerlifting Champion at 114 lb (all ages, all divisions)! Her best powerlifting meet numbers are: Squat 330 lb. | Bench 209 lb. | Deadlift 413 lb. etc. Marisa was doing hypertrophy training for 15 years before she stumbled upon a flyer for a powerlifting meet. Without thinking too much, she signed up and competed. She didn't know the full rules and didn't even have the legit belt for her first meet. Only afterward her first meet did she start properly eating and training for powerlifting. Marisa incorporates bodybuilding exercises, such as drop sets and partial rep ranges, into her training by adding it at the end of her powerlifting workouts. She likes to maintain a well-rounded, strong physique and finds these exercises beneficial for her powerlifting lifts. She's a world record holder in the total (all 3 lifts combined) and has much to teach you about how to be very, very strong! Enjoy! Mike, Doug and Team Barbell Shrugged Subscribe to Barbell Shrugged's Channel Here- http://bit.ly/BarbellShruggedSubscribe Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Barbell Shrugged helps people get better. Usually in the gym, but outside as well. In 2012 they posted their first podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. Find Barbell Shrugged here: Website: http://www.BarbellShrugged.com Facebook: http://facebook.com/barbellshruggedpodcast Twitter: http://twitter.com/barbellshrugged Instagram: http://instagram.com/barbellshruggedpodcast

Chad Wesley Smith is the owner/founder of Juggernaut Training Systems and one of the most accomplished strength athletes of recent years. With a background in track and field, Smith took his 2 collegiate national championships and continued his success in powerlifting and strongman. Today we discuss Chad's 7 Scientific Principles of Strength Training 1. Specificity — Training designed to achieve a particular outcome 2. Overload — Is training stimulating enough to drive neural adaptation? Training must become harder overtime through more volume and more weight. 3. Fatigue management — Your recovery process: Besides deload days and proper nutrition and sleep, should include adaptive recovery strategies like ice baths, massages, etc. 4. SRA (Stimulus Recovery Adaptation) — Your training process: Frequency and duration of training and recovery. 5. Variation — Avoid staleness by shifting phases. Keep in mind variation should always be in context with Specificity (principle #1). 6. Phase potentiation — Make the most of each training phase. 7. Individual differences — We're similar but not "the same" Enjoy! -Mike, Doug and Team Barbell Shrugged Subscribe to Barbell Shrugged's Channel Here- http://bit.ly/BarbellShruggedSubscribe Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Barbell Shrugged helps people get better. Usually in the gym, but outside as well. In 2012 they posted their first podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. Find Barbell Shrugged here: Website: http://www.BarbellShrugged.com Facebook: http://facebook.com/barbellshruggedpodcast Twitter: http://twitter.com/barbellshrugged Instagram: http://instagram.com/barbellshruggedpodcast

Brian Lewis Jennings (born October 14, 1976) is a former American football long snapper and tight end for the San Francisco 49ers of the National Football League (NFL). He played college football for Arizona State University, and was picked by the 49ers in the 7th round of the 2000 NFL Draft. He is a two-time Pro Bowl selection, having been chosen for the 2004 and 2012 Pro Bowls as a special teams player. He is the founder of Jennings 1-4-1, dedicated to developing the skill of long snapping. - from Wikipedia.com Subscribe to Barbell Shrugged's Channel Here- http://bit.ly/BarbellShruggedSubscribe Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Barbell Shrugged helps people get better. Usually in the gym, but outside as well. In 2012 they posted their first podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. Find Barbell Shrugged here: Website: http://www.BarbellShrugged.com Facebook: http://facebook.com/barbellshruggedpodcast Twitter: http://twitter.com/barbellshrugged Instagram: http://instagram.com/barbellshruggedpodcast

Today we welcome Dr. Quinn Henoch, Doctor of Physical Therapy and author of Weightlifting Movement Assessment & Optimization: Mobility & Stability for the Snatch and Clean & Jerk. He is also the founder of ClinicalAthlete, which is a network of health care professionals who understand the performance-based needs of athletes. Since 2011, he has trained exclusively for the sport of weightlifting, having competed in the 2014 American Open and posting qualifying totals for the 2015 National Championships, as a 77kg lifter. In this episode he discusses how to achieve weightlifting specific positions and why just trying to stretch to increase your mobility may not be the best way. He's a damn smart coach, this episode is loaded with great advice and suggestions for you if you're working to improve your snatch, clean or jerk. Enjoy! Mike, Doug and Team Barbell Shrugged Subscribe to Barbell Shrugged's Channel Here- http://bit.ly/BarbellShruggedSubscribe Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Barbell Shrugged helps people get better. Usually in the gym, but outside as well. In 2012 they posted their first podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. Find Barbell Shrugged here: Website: http://www.BarbellShrugged.com Facebook: http://facebook.com/barbellshruggedpodcast Twitter: http://twitter.com/barbellshrugged Instagram: http://instagram.com/barbellshruggedpodcast

Today's episode is a something unique. Today we look at Hollywood and what's it's like to get in shape for the big screen. Brandon Routh is a Hollywood actor who currently plays The Atom in the TV show DC's Legend's of Tomorrow on Netflix. Brandon is best known for playing Superman in the movie Superman Returns (2006). Yup, he's a superhero. In this episode we discuss the kind of training and nutrition he used to get in shape to portray a character who has seemingly unlimited physical strength. Hope you enjoy! Mike and Doug Subscribe to Barbell Shrugged's Channel Here- http://bit.ly/BarbellShruggedSubscribe Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Barbell Shrugged helps people get better. Usually in the gym, but outside as well. In 2012 they posted their first podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. Find Barbell Shrugged here: Website: http://www.BarbellShrugged.com Facebook: http://facebook.com/barbellshruggedpodcast Twitter: http://twitter.com/barbellshrugged Instagram: http://instagram.com/barbellshruggedpodcast

Want to gain more muscle? Bodybuilders can show you the path. Want to gain strength? Powerlifters will show you the way. Want both? Talk to Stan Efferding. IFBB Pro bodybuilder Stan Efferding holds the all-time raw world powerlifting records in the 275-pound-class and is often referred to as the "world's strongest bodybuilder". Best lifts include: 606 raw bench, 865 squat w/ wraps and an 837 deadlift. Truly impressive!!! It's no accident that Stan is jacked, lean and incredibly strong. He's dialed in his training and nutrition with decades of consistent focus, intense study and a lot of trial and error. In this episode Stan talks about: How training for hypertrophy is massively helpful for getting stronger How training heavy (1RMs) doesn't always mean you'll get grow larger muscles How he programs when focusing on staying healthy (lookin good and feelin good) How he utilizes movement to speed recovery Why he uses conditioning tools like 20 rep squats and 500 lb weighted carries Why he eats the same few simple foods almost every day to build maximum muscle How to make consistent progress without "overloading your system" If you want be lean, muscular and very, very strong then sit back and learn from the master, "The Rhino", the strongest bodybuilding in the world; Stan Efferding. Train smart, Mike and Doug ► Subscribe to Barbell Shrugged's Channel Here- http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Barbell Shrugged helps people get better. Usually in the gym, but outside as well. In 2012 they posted their first podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. Find Barbell Shrugged here: Website: http://www.BarbellShrugged.com Facebook: http://facebook.com/barbellshruggedpodcast Twitter: http://twitter.com/barbellshrugged Instagram: http://instagram.com/barbellshruggedpodcast

This was one of the most enjoyable shows we've done all year. Really, really enjoyed speaking with Dr. Scott Lynn. He earned a PhD in Biomechanics and is now an associate professor of Kinesiology/Biomechanics at Cal State Fullerton. Loosely put, biomechanics is the study of how forces effect your body (stress —> adaptation) as well as how the forces produced by your body effect the world (moving yourself and objects… in our case heavy barbells). Want to know how front squats are different than back squats? Is there a difference in muscular activation? Is there a difference in the stresses on the hips, knees and lower back? Scott has you covered. Collecting, analyzing and interpreting this kind of data is exactly what biomechanists do on a daily basis (often using cool things like 3D motion capture systems like the ones used to make video games and animated movie characters). In this episode Dr. Lynn teaches us: Why scoring well on a movement screen could actually make you MORE likely to get hurt How you can use "movement variability" to stay healthy and minimize injury Why your lower back isn't designed to "move under load" and how to avoid lower back pain How he tests muscular activation in his laboratory Enjoy! -Mike and Doug ► Subscribe to Barbell Shrugged's Channel Here- http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Barbell Shrugged helps people get better. Usually in the gym, but outside as well. In 2012 they posted their first podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. Find Barbell Shrugged here: Website: http://www.BarbellShrugged.com Facebook: http://facebook.com/barbellshruggedpodcast Twitter: http://twitter.com/barbellshrugged Instagram: http://instagram.com/barbellshruggedpodcast

Derrick Johnson has won 6 senior national titles, 8 American Open titles and is a world team member (scoring the most points of any athlete in over 10 years for United States at the 2014 World Championships). Bursting with passion for the sport, with decades of knowledge to share, Derrick one hell of an athlete and may be an even better coach (the youngest Level 5 Senior International Coach in history and has coached weightlifters for the Olympics). Competing in weightlifting for over 20 years, Derrick is the American record holder for both the snatch (double bodyweight!) and the total in the 62 kg class. He's as legit a weightlifter as you can get, enjoy the show! -Mike and Doug ► Subscribe to Barbell Shrugged's Channel Here- http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Barbell Shrugged helps people get better. Usually in the gym, but outside as well. In 2012 they posted their first podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. Find Barbell Shrugged here: Website: http://www.BarbellShrugged.com Facebook: http://facebook.com/barbellshruggedpodcast Twitter: http://twitter.com/barbellshrugged Instagram: http://instagram.com/barbellshruggedpodcast

From training and operating with the elite of the elite Navy SEALs, to going to the CrossFit Games as an individual 3 times (2009, 2011, 2013), Zach Forrest has attacked some of the hardest physical training in the world. He's now a Level 4 CrossFit Trainer and since the Navy opened the first CrossFit affiliate in Las Vegas in 2008, CrossFit Max Effort (go train there next time you're in Vegas, great gym!). He's been in the game for over a decade, from not newbie, to competitor, to coach, to gym owner, he's seen it all. If you're pursuing functional fitness mastery, Zach shares some great advice to guide you on your journey. Enjoy! ► Subscribe to Barbell Shrugged's Channel Here- http://bit.ly/BarbellShruggedSubscribe Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Barbell Shrugged helps people get better. Usually in the gym, but outside as well. In 2012 they posted their first podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. Find Barbell Shrugged here: Website: http://www.BarbellShrugged.com Facebook: http://facebook.com/barbellshruggedpodcast Twitter: http://twitter.com/barbellshrugged Instagram: http://instagram.com/barbellshruggedpodcast

Ben Greenfield was voted as America's top personal trainer in 2008. He's competed as one of the top ranked amateur triathletes in the world, completing over 120 races and 12 Ironman triathlons. A relentless self-experimenter and biohacker, Ben became a professional obstacle course racer, completing the coveted Spartan Delta, training with the Navy SEALs, competing across the globe in open water swims, mountain runs and adventure races, winning multiple USA bowhunting competitions, and appearing on the planet's toughest reality TV shows. Ben was named as one of the world's top 100 most influential people in health and fitness. Check him out at: https://bengreenfieldfitness.com ► Subscribe to Barbell Shrugged's Channel Here- http://bit.ly/BarbellShruggedSubscribe Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Barbell Shrugged helps people get better. Usually in the gym, but outside as well. In 2012 they posted their first podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. Find Barbell Shrugged here: Website: http://www.BarbellShrugged.com Facebook: http://facebook.com/barbellshruggedpodcast Twitter: http://twitter.com/barbellshrugged Instagram: http://instagram.com/barbellshruggedpodcast

Jesse Burdick, the funniest coach that can lift your whole family, visits Barbell Shrugged Jesse talks turkey about power and a mindset about movement How competitors can still have a good time Coaching vs. Teaching Cutting weight / managing body vs. strength He's damn strong, his numbers will blow you away ► Subscribe to Barbell Shrugged's Channel Here- http://bit.ly/BarbellShruggedSubscribe Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Barbell Shrugged helps people get better. Usually in the gym, but outside as well. In 2012 they posted their first podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. Find Barbell Shrugged here: Website: http://www.BarbellShrugged.com Facebook: http://facebook.com/barbellshruggedpodcast Twitter: http://twitter.com/barbellshrugged Instagram: http://instagram.com/barbellshruggedpodcast

What's better than peeing in a cup every two weeks? If you thought, "listening to this week's podcast of Barbell Shrugged," then you're more than right. On today's episode, we spoke with the [Fat-Burning] Man himself, Abel James (@fatburningman), about his super-successful Wild Diet, how the philosophy behind it is nothing new –– yet still absolutely revolutionary –– in terms of helping one achieve physical success, and why making the most of the food that you eat every day is so important for attaining and maintaining optimum health. Abel's path to becoming the authority of eating right started in his early twenties when trying to do everything "right" just wasn't… right. After experiencing the hardship of a fire that consumed everything he owned, Abel refocused his efforts, got in shape, and took on the moniker Fat-Burning Man. During this process, he realized that many of the so-called experts were hawking products and services that were more gimmick than substance, so he began thinking in terms of natural remedies to get in shape. Ultimately, he found that a diet is not about starving yourself, but instead treating health as nature intended and eating in a way that becomes a sustainable, lifelong habit. From this emerged Abel's credo of eating RAW (Recently Alive and Well), and it's the bedrock of the Wild Diet. He discusses how avoiding processed approximations of food and getting wild-caught, free-range food can help consumers become mindful of what is going into their bodies. Stayed tuned for a fascinating and educational conversation about eating, marketing, and other fun facts, like how Abel worked for the CIA, when he once peed into a cup every two weeks, and more! This Week on Barbell Shrugged, We Interview the Fat-Burning Man, Abel James, to Discuss: Abel's Wild Diet and its distinction from Paleo The importance of eating foods that were Recently Alive and Well (RAW) Taking a mindfulness practice approach to eating Avoiding processed, low-quality foods

This week, we spoke with movement expert and all-around badass Carl Paoli (Instagram and Twitter: @carlpaoli), coach and author of Free+Style: Maximize Sport and Life Performance with Four Basic Movements. Carl explains his Three Tricks to be jacked as hell, using his own Free+Style connection framework of position, movement, and purpose. Carl's varied background has informed his path, leading him from gymnastics; breakdancing (yes); his athletic shoe business, Strike Mvmnt; and of course, functional fitness. Despite being a jack of all trades, he's humble and doesn't profess to be an expert, instead saying he's a constant student. Carl's built a reputation by keeping things simple and clear, and by remaining compelling. This got people to do the things he taught – and suddenly, he was called a guru and became The Movement Guy. Although he was successful, Carl felt expectations were too high, yet his true potential was not met. Two years ago, like the Renaissance man that he is, he disassembled and reorganized his life to begin an epic journey of self-awareness. Ultimately, he found a way to feel fulfillment without "being there" yet. Also discussed in this week's episode: how coaching is equal parts engineering and artistry, and how ultimately he's still "just a guy trying to figure it out." The bottom line from Carl this week: Just do. Don't worry about what happens, and whatever you learn from that, take that next step. This will give you the mindset to give you the freedom to do. This Week on Barbell Shrugged, We Interview Carl Paoli to Discuss: Carl's freestyle connection framework of position, movement, and purpose The distinction between being the best and feeling fulfilled at the box Making sure your WOD is safe, useful, and long-lasting Making it all, in Carl's words, "crispy clean"

What's more fun than working out when you're in crazy amounts of pain? If you answered, "Uh, like, everything," you are correct! Injury is the biggest factor that can keep a person away from realizing their full physical potential. So today, we went to Physical Culture in Encinitas, California, to meet up with Dan Pope (@fitnesspainfree) and Ryan DeBell (@themovementfix). Unlike other strength and fitness coaches we've interviewed, Dan is also a physical therapist specializing in pain management. His business is Fitness Pain Free. And Ryan is a coach and chiropractor specializing in making sure you don't mess yourself up. He's the man behind The Movement Fix. Their forces combine on this week's podcast to help you heal, keep you from hurting yourself, or both, all while getting an awesome workout. Listen in to hear about specific modifications for specific injuries or differences. Every body is different, and the ideal squat isn't going to look exactly the same for everyone. Learn about the squat technique that both helps pinched hips and has caused our guests to receive hate mail! Listen in as Ryan and Dan talk us through backs, hips, knees, and ankles, and how to get the best performance out of all of our often uncooperative bones and muscles. This Week on Barbell Shrugged, We Interview Ryan DeBell and Dan Pope to Discuss: Specific modifications for common injuries How natural differences in body shape can create different "neutrals" Squatting. All about it. Differentiating a workout for competition or overall fitness For a special promo code to get the movement modification course for $100 off, go to http://daily.barbellshrugged.com/moving-through-injury-273

This week, we went to Bulletproof to meet with founder Dave Asprey (Twitter: @bulletproofexec), a company you might know best for the "butter in your coffee" craze. But Dave's work, and Bulletproof, are so much more -- they're in the business of "biohacking," or changing your environment inside and out so that you can have the most possible control of your biology. As an executive at a non-profit for anti-aging research, Dave began to understand the nutritive shortcuts -- the biohacks -- that we can activate for our best health. He started blogging about it on the side, and out of that effort grew the Bulletproof empire. Listen in as we discuss his new bestselling book, Head Strong, about being the boss of your mitochondria, and about how there's not a lot of convincing science to support coffee enemas… Something we wish we'd known a few weeks earlier. This Week on Barbell Shrugged, We Interview Dave Asprey to Discuss: The concept of biohacking - what it is and how to do it The difference between cravings and hunger (and how to shut the cravings down) What nootropics are and how they make your brain perform better Coffee enemas… That's all we'll say about that right here. For books mentioned and additional resources, go to http://daily.barbellshrugged.com/episode-272-biohacking-dave-asprey

This week we traveled to Onnit Academy in Austin, Texas, to talk to their Chief Fitness Officer, John Wolf. Onnit's mission is to help people achieve total human optimization, and John's the one to get you there. He'll be the first to tell you that movement and training is just a part of total human optimization. You might know Onnit best from their nutrition supplements and fitness accessories (like these kettlebells, for example). When John was brought on as CF[itness]O, he was tasked with creating a system that incorporated everything Onnit was already doing -- and to use all the information available to make the best humans. In this week's episode, John gets into some solid, specific technical about how to make your movement more efficient. Bonus: Get 10% off your order with Onnit when you go to www.barbellshrugged.com/onnit.

This week, we went over to CrossFit Invictus in downtown San Diego to meet up with some of the very best athletes in the world. This week's six-for-one special includes insights from four Games competitors and two Invictus coaches about what it takes to go from great to the greatest. In our first segment, we talk to training partners Garret Fisher and Holden Rethwill about how their workout styles compliment each other, how they train for such an unpredictable athletic event, and how to know when it's truly time to give their bodies a rest. Next up, we talk to weightlifters and Games competitors Maddy Myers and Lauren Fisher about the challenges they face as dual-discipline athletes, how they'll decide when it's time to specialize, and what it's like to enter this field as new athletes––only to discover you're the best in the world. We round the conversation out with the coaches who got them this far, CJ Martin and Tino Marini. CJ's trained over 40 individual athletes to Games, and Tino's coached alongside him since 2012. We talk to them about these four athletes, and what makes them stand apart from even the most elite in the field. Enjoy the show! Mike P.S. And if you want to follow any of these athletes or learn more about them head over to the blog. We've posted their social media accounts here.

This week we stopped by Onnit in Austin, Texas, to talk about some pretty big ideas with CEO and founder Aubrey Marcus. If, for example, you want to know how to change the world for the better, then this is the episode for you. "If you want to be of service for society at large, you've got to be fit for service. And to be fit for service, you have to do these personal practices. You have to get yourself in a state where you're able to affect change and really help people." Aubrey shared a lot of insight about what he does to get himself fit for service, and he peppers the podcast with both the science and ancient philosophies that justify his practices. Y'all know about ecstatic dance? If you don't, you will by the time you're done listening (and you might be looking up where to find it in your area). Aubrey tells us about how to stack practices wisely for the best results. Looking at health through the lens of identity and consciousness, Aubrey's practices take functional fitness to a new level. Ecstatic dance is just one item in the toolkit he employs to reach a flow state on the regular. Meditation, floating, yoga, and (of course) the gym all have their place, too. He describes flow states as a "pause from all the stress and worry. It's a really dramatic reset. Just like sleep resets all of these biological functions, I think flow resets a lot of these emotional functions… You get to escape that for a little while. And sometimes it's waiting for you on the other side, but at least you've given yourself that break." Enjoy the show, Mike

"You need to cross-train your balls, is basically what I'm saying." Biomechanist Katy Bowman gets straight to the point in this week's podcast. We interviewed Katy at Paleo (f)x Austin, where she's a featured speaker on the concept of movement -- not to be confused with what we often refer to as "exercise." "There are more muscles than you're working in the gym, and those muscles will go on to affect your health," says Katy. We're big fans of her book, Move Your DNA, which mentions the various casts we put on or around our bodies, from shoes to mattresses to underpants. So, in fairness to Katy, she didn't lead with cross-training your balls. It was the first question we brought up. Rather than focusing on the biomechanics of workouts, Katy's expertise is in the total ecosystem of our movement. How we move, what we move, and when we move, during the full 24 hours of our day. Through this lens, she evaluates health on a cell-by-cell basis, rather than looking just at the muscles developed in the gym. "The difference between [a person who works out] and a couch-potato is like 4% in terms of total movement. So we're not moving well for health, because we're teaching to the test. We've set up the variables that we think will correspond to better health… You end up getting people who are fit, but unwell, and they're extremely confused." Unlike old-school fitness models where athletes are encouraged to basically be sedentary when they're not working out, Katy emphasizes that the real thing our body trains around will be whatever we spend the most time doing (or not doing). Those of us who work office jobs are usually training our bodies to sit. Then maybe we hit the gym after work. Then we go home and train our bodies to sleep on a soft mattress. So we spend billions of dollars trying to perfect that one hour of exercise we get during the day. Listen in as Katy graciously points out the way we're screwing up our lives every day, and what tiny and iterative lifestyle changes will improve us in our cells and beyond. Enjoy, Mike

At this year's Paleo F(x) conference in Austin, we had a chance to interview one of the primary spokespeople for the Paleo movement, Mark Sisson. You know him from Mark's Daily Apple, his website and blog dedicated to "primal living in the modern world." A true Paleo hipster, Mark has been preaching the primal diet gospel since before it was cool. Mark's interest in primal living can be traced back to college, where he became really interested in evolution and human DNA. He later worked as the anti-doping commissioner for the sport of triathlon worldwide. As the guy who oversaw every hearing, he learned a ton––not just about the off-limits performance-enhancing drugs, but about the healthy supplements and eating styles competitive athletes and little old ladies alike can use to reach their full potential. These two threads of experience set Mark up for a career in discovering the health lessons of our ancient ancestors and applying them to our daily lives. In particular, he's developed interest in how we can "turn on" certain strands of our DNA in order to live the best we can. Twenty-one years ago, Mark started his own supplement company, all while he was married with two kids, and no money in the bank. Today, in addition to his nutritional supplement line and his best-selling books, Mark's Primal Kitchen brand will keep you from having to eat gross mayonnaise. Mark's newest book, The Primal Kitchen Cookbook: Eat Like Your Life Depends on It! is hot off the presses. He told us he refuses to eat a single bite of food that isn't delicious, so this is a good guide to check out. In this week's episode, we interview Mark Sisson about: How the right eating habits and exercise can alter our DNA Why our workouts need to be playful in order to be successful long-term What to put in your exercise pyramid What to expect when you switch to a ketogenic diet After the episode, head over to Mark's shop and get 15% ALL of his books, supplements, paleo mayo, snacks and etc with the code GROK15. Click here to shop now Enjoy, Mike

As athletes, the pressure to win has a very strong effect on us. The best athletes in the world are not only the strongest, or the fastest, but the ones who can keep their emotions in check during competition. Emotions before and during competition can define and influence how you perform. These emotions aren't just limited to the negative ones like fear, and anxiety, but the positive ones too. For example, too much confidence and a cocky attitude can leave an athlete ill prepared for a competition. To get a better understanding of how emotions affect our performance, we visited sports psychology expert, Dr. Lenny Wiersma, and Dr. Andy Galpin at Cal State Fullerton to dive into the science behind motivating athletes and developing a champion mindset. Renowned and respected in his field, Dr. Wiersma has worked with some of the top athletes in different sports including several CrossFit and endurance athletes. In this episode, you'll learn how he helps top athletes develop a champion mindset, strengthens their emotional muscles and breaks through mental barriers. You'll also learn how to start developing your ability to own your emotions and adopt a growth mindset around your training and life. We'll also touch on how, as coaches, we can better communicate with our athletes and mentally give them what they need to succeed and excel. Whether you are a competitive athlete or pursuing fitness for life, there are a lot of powerful take aways in this one. Developing mindfulness, harnessing your emotions, practicing being present and taking ownership for your performance can translate over to all aspects of life and help you inside and outside of the gym. Enjoy the show, Mike Mike

This week on Shrugged, we are talking to one of the strongest, intelligent and most athletic women we have ever interviewed. At a bodyweight of 123lbs, our guest this week, Stefi Cohen, pulls a 445 pound deadlift, squats 370 pounds, and benches 205 pounds. Stefi is also an accomplished and competitive Olympic-style weightlifter competing as a 53kg lifter, snatching 87 kg and clean and jerking 105 kg. Relative to her bodyweight these numbers, needless to say, are impressive. In this episode, Stefi shares the specifics of how she uses the hybrid strength training method to chase down a 4X bodyweight deadlift and lift impressive numbers in the squat, bench, deadlift for Powerlifting AND the snatch, clean & jerk for Olympic Weightlifting, all while keeping injuries at bay. Aside from lifting really heavy weights, Stefi is highly intelligent and is currently pursuing a degree in Physical Therapy. Stefi, Dr. Galpin and Doug discuss how assess scientific literature and research and then explain some of the science behind the difference of hypertrophy (muscle-building) and strength training and why the "lifting weights makes you bulky" myth is entirely false. Hopefully this episode puts the final nail in that coffin. Do your part and be sure to share this episode with the next person you hear say that. If you want to learn how to get really strong in the 5 major lifts, squat, bench, deadlift, snatch, clean & jerk, listen to this episode. Also for you ladies out there who want to get strong and challenge the status quo about what it means and how it feels to be a strong woman, absolutely listen to this one. Enjoy the show, Mike

"If you are ONLY counting macros, are you really healthy?" That may seem a loaded question, but this week on the show, we have just the guy to answer it. On today's show, we chat with Mike Dolce and bust some commonly misguided beliefs around nutrition. Mike works with some of the top athletes in MMA world and has been a nutrition coach since before it was popular to post your food on Instagram. He has seen the evolution of the health and fitness industry and cuts through the BS that you may have seen on the internet. In this episode, we discuss the importance of food quality, the relationship between longevity and performance, and why you should avoid eating pop tarts and ice cream (even if it "fits your macros") If you want to step up your nutrition game and pursue your best self, this episode is going to help you dial in the necessary components around nutrition. Enjoy the show, Mike

So you want to compete in CrossFit and perhaps make it to the Games one day? Getting to the CrossFit Games is no joke. It never was, and now it's a full time job to even get to Regionals. Competition in the sport of CrossFit is more intense than ever, and there's no doubt that the bar is set higher every year. This week, we meet up with Games athlete, Wes Piatt, who just wrapped up competing at the California Regionals. Wes has been competing for 7 years and in this episode, he shares his journey and we get to look into the life of a competitive athlete to hear what it is really like to train for the Games. You'll learn about the training, supplementation, and mindset an individual CrossFitter needs to compete at the highest level plus get Wes's insight on the evolution of the competition over the last decade. In addition. Wes dives into what it is like to coach aspiring CrossFit Games athletes. If you have aspirations to get to the Games or you're curious how it's done you'll want to tune in for this one. Enjoy the show, Mike

The California Regionals are all wrapped up and the coach we are presenting in today's show is responsible for getting 30 athletes there. If there is a powerhouse coach in CrossFit®, CJ Martin of CrossFit Invictus is it. In this episode, we dive into the mind of one of the best coaches in the sport of CrossFit and discuss the process CJ goes through to groom his athletes, the importance of sticking to a training program and the role of strength in the sport of CrossFit. With the road to the CrossFit Games becoming increasingly more demanding, athletes are pushing their physical and mental boundaries further than ever before. As a result of this increasing demand, successful athletes must possess a strong mindset and it's just as important as being "fit enough". Along with how he's training athletes to get to the Games physically, in this episode, CJ shares with us how he builds mental fortitude within his athletes and what it is like to deal with the pressure of being a competitive athlete in the sport of CrossFit. Whether you aspire to compete at Regionals or the Games one day or you're just looking for some valuable insight to improve your competitive, athletic mindset, this episode is a must listen. Enjoy the show, Mike

Our guest this week is as humble as he is accomplished. You can tell as soon as you walk into his facility, which just so happens to be one of the oldest weightlifting gyms in the country, that you are stepping into a historic place. We are taking about Sean Waxman. Sean has been a coach and athlete in the sport of weightlifting before it was even popular in the US. He has been a player in growing the sport to where it is today and has trained with and coached some of the best athletes in the sport. In this week's episode, we dive into what Sean is doing to create elite-level weightlifters, his coaching and leadership style, and the history of the sport of weightlifting. Enjoy the show, Mike

If I were to tell you that using a BOSU® ball would help you squat more, would you believe us? Yes, we are talking about that half dome stability ball thing that sits in the corner at the globo gyms of the world. Before you write off the BOSU® ball to the same category as the Shake Weight, you need to watch this episode. In this edition of Shrugged, we interview the inventor of the BOSU, David Weck, and it turns out there is more to this tool than meets the eye. David has dedicated his career to understanding biomechanics and how to help athletes move better. While his tools and methods are certainly unique, they are also every effective. In this episode we dive into all the experiments and practices David has explored and how he is helping professional athletes with his method. You'll probably learn some things you have never heard before and you get to see Doug bitch slap him in the face. Multiple times. Enjoy the show, Mike

With all the sleep apps, heart rate monitors, supplements, air conditioners, coffee (and more coffee) we use, it's evident we live in an optimized world, and it is making us weak. In episode 259, we are bringing Brian Mckenzie and Andy Galpin back to talk about the research they are doing around performance, and what it means to be a resilient human in a comfortable world. Never before have we had it so easy, and although we are training and optimizing our diet, our comfy lifestyle is holding us back from being as strong as we could be. It is one thing to have a training routine, but as soon as we go back to our air conditioned rooms and perfectly organized lifestyle, we lose the ability to adapt to the stress that our body has evolved to feel. Brian and Andy have co authored a book called Unplugged, and in it they have put in the work and laid out the practices we can adopt (and the one's we need to abandon) if we want to create a resilient body and mind. Every athlete should listen to this episode. If you want to learn how to build mental toughness, and a stress adapted body, you can head over to amazon and pre-order the book. Enjoy the show, Mike

When was the last time you did a conditioning piece that you actually enjoyed? Chances are (unless you did track in high school) you don't find long spouts on the air dyne or rower all too fun. Neither do we, so when we met Aaron Guyett and got to talking about battle ropes, and all the practical applications they have when it comes to conditioning, we decided he needed to be on the show. Aaron is the master instructor for Onnit Academy's battle rope program, and runs a facility in CA called Innovative results. We met up with him at his facility to talk about how you can use battle ropes in your conditioning workouts. When it comes to using battle ropes, most of us just know one or two exercises that we saw on Instagram. In this episode, Aaron dives into all the different movement patterns and practical applications that battle ropes have including grip strength, power, and the ability to train all 3 metabolic pathways. Tune in for this one and make sure to catch the break where Aaron does a hands on demo with the battle ropes. Enjoy the show, Mike

One thing that separates CrossFit from most other training systems is the fact that you are required to develop proficiency in a wide range of fitness modalities- weightlifting, gymnastics, powerlifting, etc The MMA game is very similar and unlike boxing, wrestling, or any specific martial arts, fighters are required to be generalists in all the systems. There are a lot of variables, and when it comes to coaching, that makes things a lot more challenging. In this week's show, we linked up with wrestling coach, Darryl Christian at RVCA headquarters to chat about how he is working with some of the top MMA fighters in the game like Dominick Cruz. We talk program design and get into the details of what he looks into when working with some of the top fighters. If you are a fighter, a CrossFitter, or anyone who is looking to get more strategic in your training, there is a lot to take away from this episode. We dive into topics such as How to measure training volume When and why to focus on recovery vs high volume training weeks How to strategically train for strengths and weaknesses in multi fascinated sports (like CrossFit and MMA) How to work with and communicate with multiple coaches at the same time Enjoy the show, Mike

It wasn't that long ago that we didn't have iPhones in our pockets, let alone access to the world's information at the click of a button. Back in the day, coaches and athletes had to figure shit out on their own. Nowadays, the fitness industry is growing faster than ever, and with that comes new innovations and knowledge around training. That is mainly due to the fact that coaches and athletes are communicating and sharing their experience more and more. We wanted to hear from one of the top coaches in the game on this topic, so we headed over to Bonsall, CA to visit Mike Burgener. Coach B has watched this evolution occur and has been apart of some of the biggest evolutions in the sport of weightlifting and strength training. In this episode, Coach B shares his insights into the fitness industry as it is today, and tells stories of what it was like in the beginning. We talk about why most athletes who want to go from pretty good to competitive need to start focusing on training their weaknesses. Mike shares tactics and his philosophy around getting strong, the coaches that he works with, and how he gets his athletes to the next level. If you want to learn how to break through your plateau's and start understanding how to train your weaknesses, you need to drop in for this one. Enjoy the show, Mike

We all see the cool shit on Instagram- the handstands, the backflips, the one handed balance thing on the fire hydrant, but want is not often highlighted on the social media is the process it takes to get to that skill level. In this week's show, we brought back Max Shank to talk about how you can incorporate more movement development into your training. Max has been on the show before and we recently recorded an episode with him talking about healthy shoulders. You can find that episode here. This time around, we visited Max at his backyard gym to talk about what is often referred to as flow and how incorporating a movement practice into your daily routine can help you prep your body for hard training session later on. Whether you are interested in pursuing higher skill level movements like acrobatics and hand balancing, or just looking to start your day with a routine that will prime your body to get shit done in the gym, this episode will get you on the right path to start pursuing more higher level movement awareness. The cool thing is, all you need is 5 minutes a day to get started, but first get your listen on with this episode. We also highly recommend you check out Max's 5 Minute Flow guide and instructional videos to help you decrease pain, stiffness and physical and mental stress. Go to barbellshrugged.com/fiveminuteflow to learn more. Use the code "barbell" (all lower case) to save 20% on 5 Minute Flow. Enjoy the show, Mike

"alignment is about balancing the motion with the chemistry. you can't fix your mechanics if your chemistry is off" In Fitness, we talk about mobility, a lot. We talk about performance a lot, and we talk about exercise technique, a lot. But what is often left out is what is going on the rest of the day. It turns out, how we move when we are not in the gym (which is most of the time) effects how we move (and secondarily, how we perform) in the gym. No matter how active you are or how much you pay attention to your technique, you are going to have incompetencies and inbalances. One of the goals of an effective and intelligent training program is to uncover and seek out those imbalances and fix them. In this week's episode, we visit the Human Garage in Venice Ca. Just like it sounds, the human garage is an (underground) body work clinic. The thing is, this place is not like any massage studio or chiropractic office you have been too. It is much more. We talked to the owner/founder Gary about what is going on at the Human Garage and what they are doing to help their cliental, which include, professional athletes, Superhero movie stunt men, and the adrenaline junkies of the world, move better. We discuss, what you can be doing to figure out imbalances in your movement patters, how to develop your posture, and how you can work towards having more awareness in your body for better performance, and health. If you are ready to upgrade your movement practice, this episode is for you. Enjoy the show, Mike

It seems like every other health article and Instagram post is trying to promote the next best supplement these days. It is very hard to get unbiased information on supplements. It is straight up confusing to feed through the hype and distinguish between clever marketing and what actual works. Most sources? They have an agenda. Supplement companies misrepresenting science. Media sensationalizing headlines. Companies and individuals pushing unneeded supplements and other products onto you. We aren't saying that all supplement companies are out to cheat you. There are some great brands and products out there for sure. However, it is not so simple to feed through all the noise. That's why we brought Kamal Patel on the show. Kamal runs Examine.com. Examine is an unbiased database of supplement and nutrition information. What is unique about Examine, is that they have no monetary agenda around selling you products. They are pulling together all the science, reading the research, and putting it online. In this episode, we catch up with Dr Andy Galpin and Kamal at Andy's lab and talk about what supplements you should be taking and which ones are overhyped. If you want to settle the confusion around supplements and start directing your energy towards what works, this episode is for you. Also, if this show sparks your interest to tap into to more info, you can get access to premium Examine resources like their supplement stack guides and research digests to optimize your supplementation and stay on top of the latest supplement research. Save as much as 20% when you visit barbellshrugged.com/examine enjoy the show. Mike

You ever think about how much you use your hands when you train? Think about it. When you are using a barbell, a kettlebell, the pull up rig, or a pair of rings, your grip strength is playing a huge role in your strength, how long you can perform the movement, and the level of movement capacity you have. More importantly, it is typically the first thing to give out. In this week's show, we caught up with Andy Galpin and Kenny Kane at CrossFit LA to talk about how you can step up your game when it comes to grip strength. We dive into wrist mobility, gymnastics drills, and why you need to be training your grip in different positions. Example: the 2015 CrossFit Games Pegboard challenge. Some of the strongest athletes in the world are throwing massive weight overhead, doing gnarly metcons, and performing kipping pullups for days ...but as soon as they are required to turn their hand position 90 degrees, their grip strength goes to shit. You can bet that the games athletes who fell apart in that event are going to be spending some time training their grip strength. You should too, and a great place to start is with this episode. Enjoy the show, Mike

If you've been doing a few minutes on a rower and half-ass rolling on a piece of foam for your recovery, you may have already figured out it's not enough. Our guest this week, Jill Miller, founder of Tune Up Fitness and author of The Roll Model, said it perfectly, "Healing happens in our restorative state". Your body is an adaptive machine. If you want to get stronger and faster, you need to put the same amount of attention on how your recover if you truly want to be able to access the most out of your body and training. We spoke with Jill about how we can better prepare our bodies to push hard and stay healthy while training by recovering better. Although Jill's background is in the yoga world, the information she shares goes far beyond warrior poses and OMing. She has an amazing amount of knowledge of the human body and has developed tools and practices on self care, particularly with fascial work and mobility. In this episode, Jill shares her strategies and translates some the science behind down regulation, recovery, and how we can optimize and train our bodies to recover faster and more efficiently. Her information is as unique as it is important for hard-charging athletes. You'd do well to tune in and listen. Lastly, be sure to check out Jill's therapy self-massage tools and Yoga Tune Up programs designed to help you recover from training more effectively, relieve pain and stress, and improve balance and strength at her website here. daily.barbellshrugged.com/tuneupfitness Enjoy the show, Mike

This week on Barbell Shrugged we are going to show you how to take your performance to the next level. It is 2017. We are using technology, more than ever, to understand the body-mind connection and make them both stronger. This is the next level for performance and creating an optimal experience for you as an athlete. Helping us dive deep down this rabbit hole, Daniel Schmachtenberger tells us how to neurohack your athletics. Daniel is the Co-Founder and Director of R&D at Neurohacker Collective. With a background in many bio science fields with a unique focus on complex systems optimization, Daniel and his team are leading the pack in designing whole systems approaches to performance and athletic enhancement without side effects. We dive into better solutions for PRE-WORKOUT, recovery, nootropics, anti-aging practices, the cutting edge protocols for hormone optimization, and all the things you can be doing beyond the basics. We are going deeper than we ever have when it comes to performance enhancement, and make your plateau a baseline again. Learn more about Neurohacker Collective at barbellshrugged.com/neurohacker. Use code "barbell15" to save 15% on Neurohacker products and supplements Enjoy the show, Mike

This week on Barbell Shrugged we interview Stephanie Gaudreau and talk about how to break through diet dogma. Stephanie is the founder of Stupid Easy Paleo, and has been helping hundreds of thousands of people change their relationship and habits with food. Unlike most food bloggers, Stephanie is not trying to convert you to her version of eating. On the contrary, she is actually quite fed up with the dogmatic rules that many of the people in the Paleo community project on others. When we hear the word "Paleo" we automatically think of a set of rules around the foods we can and cannot eat. Although there is value around starting with a template, the truth of matter is, we are all different. We each have unique biochemistry, different preferences, and personalized goals. With that said "eating like a caveman" does not explain much about how to eat, and it often leaves people confused, and influences others to create false assumptions around what it means to adopt Paleo principles. We brought Stephanie on the show to break through the noise, and talk about how to develop your own unique version of eating that will help you thrive and reach your lifestyle and performance goals. Ladies, after the show be sure to check out the Stephanie's Women's Strength Summit. Get access to an extensive collection of over 30 interviews with some of the top female experts in the fitness and nutrition community, including interviews with pasts guests of Barbell Shrugged like Diane Fu, Dr.Theresa Larson and Julie Foucher. Learn more about the Women's Strength Summit here at: barbellshrugged.com/stephanie

I want you to meet Ray Regno. We met Ray on a Wednesday at Mike Burgener's gym as he was off to the side coaching an athlete, teaching how to activate the lats in the overhead squat. As you'll soon learn, Ray is a really smart coach. He is one of those coaches who has a drill or movement for everything. We got to talking to Ray and were impressed with just how knowledgable he was about movement. The coolest part is that Ray is mostly self-taught. Through an obsession with the CrossFit® Journal, observing and learning from good coaches, Ray has been able to rapidly up-level his coaching game in a very short time. In this episode we talk about the value of progressions in teaching movement, how to speed up your growth as a coach, and why you should hold your athletes more accountable for how they move. PS: To all the coaches (and aspiring coaches) out there, this one is a must listen. Drop us a line in the comments below and let us know what you found to be most valuable in this episode. PPS: Give Ray a follow on the Insta- @rayregno ...he shares some great coaching content ...and if you ever make it out to San Diego, his gym, CrossFit Stronghold is a good place to add to your bucket list.

Performance Anxiety. It's a thing. Even the best athletes in the world fall victim to it. You put in the work, train hard, and hit the numbers you need to hit in order to be a contender. But when game day comes, something shifts. You question your capabilities, or tell yourself "I don't want to mess up or do bad". It turns out there is a big difference between saying "I don't want to do bad today" and "I want to perform my best today". That may sound like some feel good nonsense but the truth is, our inner game plays a huge role in how we show up- in competition, in our relationships, and in pretty much all aspects of life. This week we traveled up to Venice Beach, CA to meet up with Mark England at Paradiso CrossFit. Mark is a language ninja and we dive into how the language we use directly effects how we think and perform. Mark has some valuable information to share in this episode and has some real world examples of how we can develop the high level mental toughness (or as he puts it "mental finesse) to perform at our best. We are excited to be offering something special for Shrugged fans in this episode. Mark runs a company called Procabulary. Whether you're looking to build better relationships, achieve your peak performance goals, or establish a strong financial future, Procabulary provides the tools that support and empower you. The whole Shrugged team has gone through the course, and we have seen amazing results and highly recommend you consider investing in Mark's knowledge. Use the Promo Code: "BARBELL" at check out to get $100 off the "Core Language Upgrade" Course

This week we interview John Glaude. John is not your typical athlete or coach. He is not in the Games, nor does he study myofascial release. We first caught wind of John via his youtube channel. He used to weigh over 300 pounds, throw back 2 liters of soda a day, and the only training he was getting in was a DDR session at his local arcade. A lot has changed since then, and he has since lost over 180 lbs and is hitting two a days in the gym. We wanted to bring John on the show to talk about motivation, and hear about his journey. John is a bad ass story teller and has created a brand called Obese To Beast where he shares his journey to help others create change like he did. He is a humble dude, but also has a lot to say. If you have any friends who are just getting started on their fitness journey or would benefit from hearing John's story, this episode is a great one to share. Enjoy the Show, -Mike

More dangerous than your opponent is your mind. If it doesn't support you, you're beaten before you've started. There are really only two types of fear: biological and psychological. -Tony Blauer When does fear come up- That moment you step up to a heavy barbell… When you are getting hit on by someone attractive at a bar… When you are speaking up to a new group of people… snakes… spiders… Fear is always driving us. Our awareness of it is more important than thinking we can ignore it or make it go away. Tony Blauer has dedicated his life to knowing fear, and learning/teaching others how to manage it. He works with fighters, military units, CrossFitters, and everyone in between. We brought Tony on the show to talk about fear and how we can understand and manage it as athletes. As humans, the fear is build into the programming …the macho "I'm not scared" mentality is as much a lie as it a shitty strategy. Fear is biologically built into us, and ignoring it is impossible. However understanding it, and reacting quickly and appropriately to it is what leads to success in your endevours ....and getting out of bad situations. We cover the psychology of fear, chat about street fights, and dive into functional movement and personal defense. Tony runs a section of CrossFit education called CrossFit Spear. It isa full depth course going into the practice of self defense. You can learn more about it at CrossFit.com enjoy! Mike

This week we're back with the crew and have a fun episode to share with you. We had Kenny Kane and Andy Galpin join us at our local outdoor training spot in Encinitas. We wanted to bring Kenny on to talk about his ideas on coaching and this concept we all have heard about called mastery. Kenny has been in the coaching game for as long as CrossFit has been around, and started CrossFit Los Angeles in 2004. He has worked with 1000s of athletes and now is most passionate about working on helping coaches get better at coaching. Kenny shares with us the evolution of his coaching experience and dives into concepts such as how he sets up his programming at CFLA and how to plan out specific styles of training days, to some deeper ideas like "the difference between doing athletic things and being an athlete, and how to find purpose in your training. Give this show a listen to hear our thoughts on the topic. Then I want hear what this means to you. You might reach enlightenment, or just get a few laughs and some new knowledge at the least. Maybe this will motivate you to choose something a little more specific, put a deadline on it, so it will get your @$$ in gear. If you're feeling bored with your current program, tired of training without purpose, and want to have a blast working toward a common goal with a bunch of other super motivated people, come join us and see what is possible. This week, the doors open for the Muscle Gain Challenge. We built this program for those who want to get stronger, build more muscle, and lift heavy. We are now accepting new athletes into the program. If you want to add some serious muscle mass, get stronger and boost your confidence with heavy barbells, then we are looking forward to having you in our program! To learn more and register, head over to musclegainchallenge.com

How do you get big? That is the million dollar question. Everyone in the fitness industry seems to have a different answer for you, and they all claim to have the secret sauce. Take this supplement. Use this rep scheme. Drink this before you go to sleep. It goes on and on. We wanted to see what science has to say about this, and invited Andy Galpin on to this week's show along with Kenny Kane to talk about the science of getting big. We go deep into understanding what our bodies need to put on muscle, and how we can shift our training focus on this adaption goal. In the show, Andy outlines the three mechanisms of hypertrophy. Can you guess what they are?

Jacked up shoulders holding you back? New's flash, you are not the only one. It turns out that shoulder pain and injuries are some of the most common of all dysfunctions for active individuals. Just like most things we have come to learn and share with ya'll is that this is most likely a result of faulty movement patterns. You can go as hard as you want, and lift heavy things for days ..but the flip-side of that is that you have to take the time to focus on your movement. Believe it or not, it is also a good idea to take care of your joints with the same amount of focus you put into your WOD's ...a few minutes rolling around on a lacrosse ball ain't going to cut it. So knowing that, we headed over to Ambition Athletics to interview one of our good friends, Max Shank. We chatted it up about movement, kettlebell training, and a bunch of other cool shit he is doing in his gym, and around the world with his workshops. More importantly, we talked about the shoulder, how it operates, and how we can take care of it so we can go hard and still feel healthy and strong. If you find this episode useful, Max has put together a resource for the Shrugged fam on taking care of your shoulders. You can find it at daily.barbellshrugged.com/maxshank

It's officially 2017 and many of you are setting goals for the upcoming journey around the sun. Whether your goals are fitness oriented or have to do with your relationships, we encourage you to take action on them. We also think that you will get some useful take aways from this week's episode with Doctor Kirk Parsley when it comes to your 2017 intentions. This week we had Doc Parsley come by to talk to us about the importance of sleep. You might be asking yourself, what sleep has to do with your new year's resolution? Well it turns out sleep has everything to do with most developments in our life. Everything from physical adaption, to skill acquisition, to emotional development (i.e. relationships) happen during your sleep cycle. Shitty sleep equals shitty performance gains, mood, sex life, and anything else you want to get good at. Doc Parsley works with some of the top performers in the world ranging from Navy Seals, CEO's, and Professional athletes, however you don't need to be in the NFL or lead a company to get some gains from this episode. If you want to learn more about Doc P's work and his sleep product, you can find it here http://sleepcocktails.go2cloud.org/SHR

We drop into MovementRX this week to talk all things mobility with Theresa Larson and Anders Varner. We dive into lower back pain and how you can identify and fix the source of the pain in the body. Fact: 8 out of 10 humans (both athletes and couch potatoes alike) have some sort of lower back pain, and most of the time the pain is caused by some sort of imbalance or weakness somewhere else in the body. Theresa and Anders bring to light some "oh shit" points on how our daily habits can be the cause of our pain. They also debunk some assumptions around mobility, and physical therapy. You can learn more about MovementRX at movement-rx.com and get their free guide on fixing lower back pain at lower back pain here

What's good Shrugged crew. This week we are coming at you with a familiar guest, Brian Mackenzie. For those of you who don't know him, Brian is the founder of CrossFit Endurance, the author of Power, Speed, Endurance, and works with some of the top athletes in performance sport, such as CrossFit, surfing and endurance athletics. We dropped into RVCA headquarters to chat with Brian about a performance metric that is so often not talked about, breath. We dive deep into how you can use breath as a tool to control the nervous system, and bring your training to the next level by simple learning how to tap into your breathing pattern We also get into how Brian is using things like ice bathes, sauna, and the unique combination of the two to control the body. We brought Brian on the show to chat about performance breathing, but naturally, we couldn't stop at that. We get into training philosophy, nature integration, and a bunch of topics to get your gears turning in a new way.

This week on BARBELL SHRUGGED we interview PJ Nestler of Velocity Sports Performance. We talk about speed training and misconceptions around this training adaption. We discuss: What true speed training looks like How to test if your athlete is ready to work on a speed training session How to apply speed training in your program