The Pump: Recent Episodes
Dean Guedo and Jeb Stuart Johnston
Bringing context to myopic topics.
Better at coaching, better at doing, better at understanding. But most of all, better at learning. How can we take all of this evidence, all of this research, all of this observational data and blend it into a cocktail of information that is both indulgent and yet nutritive? How do we order from the top shelf? How can we continue to drink at the bar for free? Yes, this is a totally self-serving project. But what isn’t?
Friend of the show Stu Locke is back to talk shit but fails miserably. Just kidding. He talks lots of shit. Just not specific. - Strongman training and Stu's domestic partnership - Quebec and physical culture - Friends trolling - Theater for sthletes - Crazy strength numbers happening now
We sit down with strongman and weightlifting coach Alec Jose, who has garnered a little bit of controversy this week in his promotion of the long maligned "belt clean" in strongman. We didn't get to cover that topic but he did go after lots of sacred cows like the waste of a degree that Exercise Physiology is for personal trainers, why strongman gets it wrong in regards to training (and what they get right), how PEDs really do work if you work them right, and the general silliness of the "fitness" industry.
Keeping in line with a strong tradition of s*it talking, this episode of The Pump should have you simultaneously angered and laughing.
:30 Intro
2:00 Alec identifies Dean's personality as that of a pick up artist
5:20 Alec's history at Peak Performance, Exercise Science, how to gain respect
10:00 Application of training methodology
17:00 Real friends and honesty
22:00 Building a backyard gym in Brooklyn during Covid
25:00 Craziness of strongman in NYC
30:00 Training environment
35:00 Breaking the mold of old training rules
40:00 Journalism background pays off
45:00 Stupid helps strong
47:00 Fake natty
50:00 Drugs, drug testing, drugs
1:02:00 Crazy powerlifters
1:10:00 Closing thoughts
Find Alec
www.teamrpe11.com
IG @Alecjose
@RPE.11
The bois jump on with owner of Rebel Performance and good friend of the show, James "Rice Cake" Cerbie. They get back to their discussion on educated meatheads, which is the preferred nomenclature of their ilk. From how to better train gen pop to how everyone can benefit from training more like an athlete, all bases are covered. Always a pleasure when we get to chat with James and think he is one of the best resources for both athletes and coaches alike.
1:00 The bois talk about how awesome their appearance on Rebel Performance Radio was
3:00 PROJECT SILVERBACK
9:00 Apex athletes
15:00 Lifeproof
20:00 You're probably not a lion. You're a deer.
25:00 Rooting for the underdog
30:00 What really matters
38:00 The sick joys of jiu jitsu
50:00 Regular people who want to kick ass
1:01:00 Did you know Dean deadlifts 700lbs?
1:10:00 Templates vs 1-on-1 coaching
1:13:00 Movie review time!
James Cerbie
www.rebel-performance.com
IG jamescerbie
Our good friend Paul Oneid dropped by to share his experiences with some his experience in using some unconventional client nutritional strategies. Paul works with powerlifters ranging from those getting their feet wet to elite level lifters at the highest levels. As an elite lifter himself, he has experience lifting in a range of weight classes at world class levels. He walks the walk and talks the talk.
Recently, mimicking his own journey from Incredible Bulk to To Bruce Boner, he has started to utilize the principles of flux to help drive max muscle and minimal fat in his powerlifting clientele. The results are undeniable. People eating into their competitions and not starving to make weight. Gaining useful mass and not just fat for weight's sake. Being actual athletes with increased movement quality and increased health.
We really enjoyed this episode and there are some great bits in here for trainees and coaches alike. Hope you guys like it and leave a comment or question as well as a follow!
1:00 Dean talks about his deadlift
3:00 What defines a lifter's age?
7:00 Adaptations
12:00 Dean negs Paul for like 3 minutes straight
14:00 GPP GAINS?
19:00 Training style
26:00 Energy availability and metabolic adaptations
35:00 Carb timing
46:00 Metcons for big boys (and girls)
47:00 Why orals might not be the best for weight gain
53:00 Food is a PED
53:15 ASW weight cut
58:00 Bodybuilders post show
1:00:30 Utilizing the calories
1:06:00 Endurance flux
1:08:50 Ballpark threshold
1:15:00 Lifestyle
1:25:30 No longer demanding adherence
Where to find Paul
www.masterathletic.com
IG: pauloneid
Lifestyle app:
https://www.1-lifeinc.com/
@metrilife_
The boiz sit down with the man. the myth, the legend... Dr Pat Davidson. Pat has just released his Magnum Opus, the behemoth of a book, A Coaches Guide to Optimizing Movement: Rethinking the Big Patterns. Both Dean and Jeb have been through multiple courses with Pat and have seen how his model has developed over the years. It isn't easily described because it encompasses so much. You'll just have to listen and then buy the book.
:34 Right into it
5:40 How Pat got the fitness itch
8:00 What sports meant to Pat
10:00 Life's circuitous path
12:00 Exercise is a young science
13:00 Classification/ Category
20:30 Cults
24:00 Dean's continued obsession with GOATA
27:30 When science becomes religion
29:00 Centralized knowledge base
35:00 The state of fitness
40:00 Social media presence
55:00 Jaws
58:00 Catena Cadillac
62:00 Say what you think
You can find the new book at https://renaissanceperiodization.com/coachs-guide-to-optimizing-movement
Look for Pat on Instagram but be prepared to get butthurt. It'll only last a minute.
The boiz are joined in this episode by silver tongued and magic handed PT David Gray aka David Gray Rehab. Turns out he's a sonofabitch when it comes to marketing too. We get into a variety of topics stemming from David's first book Lower Body Basics. His approach to seeing the human body as a dynamic system that must be able to perform a lot of seemingly disparate actions helps inform the conversation, as well as Dean's insistence in talking about the GOATA crew who seem hell bent on showing pictures of athletes they have never worked with doing things that they claim to hold intellectual property over.
1:00 The story behind the name
3:00 Marketing 101
8:00 Who is your audience?
10:00 Feet and more feet
14:00 Is barefoot the answer?
17:00 It's not that complicated, but it kind of is
20:00 Stuck in patterns
30:00 Proximal vs Distal
36:50 "Give your body what it's missing"
40:00 GOATA or just goats?
50:00 Seminar smarts
60:00 It's basics, just like the book says
1:05:00 Behavior is driving
1:15:00 Closing time
You can find David on IG @Davidgreyrehab and you can find his programs at www.davidgreyrehab.com/lower-body-basics
The boiz have both bought and use David's program and endorse it at no financial gain. It really is that good!
The boiz are joined by their friend Sam Pogue. Sam has had a long and varied career in fitness, starting as a gym membership sales person to Director of Strategic Partnerships at Onnit and a VP at TrueCoach to now wearing multiple hats as the master of his own domain, SamPogue.com
The boiz sit down with physique and strength specialists Jeremy Bell and Christian Thibaudeau to discuss how AAS can work for or against the physique and strength athlete. The reality is that in order to compete at the top levels of physique or strength sports athletes without some type of assistance. The key is to not approach it without understanding some of the risks.
1:00 Jeremy"s Covid pivot
4:30 Chris lifting in the basement post-golf season
11:00 4 hard gainers talkin muscle loss
14:00 Big neck=big body baby
16:00 Natty lifters: weak points and strong points
22:00 High level athletes
26:00 Genetics and pro bodybuilders
27:00 AAS have a purpose: neurological vs physiological
30:00 Tren!
35:00 Estrogen and TRT
38:00 Heart dangers with AAS/other drugs
48:00 Life after steroids
52:00 TBI & test levels
60:00 Risk/reward
63:00 "Sport TRT"
69:00 Nutrition of enhanced lifters
75:00 So you wanna be a bodybuilder
92:00 The danger of taboos
98:00 Where do we find you guys?
In this episode the bois talk with two of NYC top personal trainers. Marcos Rodriguez has been in the industry in New York for two decades and knows everyone in the industry. He's become well known for his Arnold impression and experimentations in the world of psychedelics. Ethan is a Springfield College grad and a partner in Strength Score, a new training system developed by him and Dr. Pat Davidson with Kaiser Fitness. He's also prepping for next Year's NY Open where he plans to shock the bodybuilding world.
These guys are both stupid smart, personable as hell, and jacked so you should listen to them. We delve into programming, generational divides, and what really matters in training. We also shout out to Kassem Hanson, Broderick Chavez, Pat Davidson, and Arthur Jones. And of course Marcos drops a "get to the choppa". Like, share, subscribe, and tell your friends.
2:00 Intro
9:15 Jeb's ulterior motive
15:00 Generational divide
20:00 How to measure what matters
28:00 "You can only measure zero & failure."
37:00 Priority dictates success
44:00 Bodybuilders aren't strong
49:00 Why you should grind early in your career
53:00 What training split are you running now?
55:00 Do you really want to be a bodybuilder?
1:02:00 Nobody deadlifts anymore
1:08:00 Patterns are universal, solutions are individual
1:18:00 Marcos and psychedelics
Like, share, subscribe:)
Bryan joins the boiz for an unbridled talk about everything from his love of bodybuilding movements and where people get it wrong to the pull of social media. Bryan has been around the fitness industry for longer than most of the younger generation have been alive. From writing for and editing some of the most popular bodybuilding websites and magazines to now being a top online coach, Bryan has been around the block.
The overview:
Intro
3:00 High Intensity
4:00 Powerlifting as the instigator
7:00 Bryan scoffs at movement prep
14:00 Genetic gifts
18:00 Real world consequences to online shit talking
24:00 Poliquin
30:00 Competition/environment
45:00 Haters?
54:00 Kissin ass
1:00:00 Shirtless seminars w/Paul Chek
1:07:00 Dean talks about how he stopped lifting
1:13:00 Hormones
1:21:00 Life after 40 = everything might be impending death
You can find Bryan online at:
IG Bryankrahn
FB Bryan Krahn
www.bryankrahn.com
The boiz sit down with strength coach and powerlifting coach Matt Domney to talk about lifting in the age of social media. As a part of Compound Performance Matt not only coaches athletes but also serves as a mentor to a plethora of strength coaches around the globe through Compound Performance's mentorship program.
From the changes that have occurred in the sport of powerlifting to how coaches approach strength, there are so many new things and so many that have begun to fade away. Matt is a super knowledgable and experienced coach in a variety of domains and doesn't shy away from taking on dogmatic approaches that neglect context. His arguments with Squat University on Instagram have gained a lot of viewers.
You can find more about Matt at www.compoundperformaance.com and follow him on Instagram.
1:30 Intros
5:00 Mandatory Kyle Dobbs reference
10:00 Critical thinking vs fitness cronyism
14:00 Systems and principle based fitness
18:00 Dean overdoing it
22:00 Strength sports and ego inflation
31:00 Why we really got into lifting
35:00 When Dean subtly drops his 440 bench at Nationals
50:00 Lack of self awareness in beginner lifters
58:00 The downside of systems
1:09:00 Interpersonal variability
1:16:00 Leveraging your way to victory/ Westside to Pokemon
The bois sit down with Stu Locke and Dave Ray of Kodiak Barbell and Bears and Arrows to talk powerlifting, programming, and gear (clothing, slow it down juice heads). These guys get Canadian as f*ck in their matching camo hoodies and a rack of powertools as a backdrop.
3:00 Intros 6:00 Stu's background 8:00 Dave's life in the military 18:00 Sports and their influence or lack thereof 27:00 No one cares 39:00 How to take a proper selfie 40:00 Special Forces training 47:00 Stu's injury history from the past 3 years 55:00 Tying your identity to training 1:03:00 Tying your identity to your work 1:08:00 What are you willing to lose out on? 1:13:00 The psychology of it all
https://kodiakbarbell.com/ https://bearsandarrows.com/ https://www.pre-script.com/
In this episode of The Pump Kas is back to talk about why everyone has got it wrong about progressive overload. The Boyz talk about load, sets, reps, volume, frequency, tempo, mechanical tension, metabolic stress; basically everything hypertrophy. Gotta think critically if you wanna get big.
:30 Define our terms 14:00 Internal vs external definitions 16:00 Tracking volume and competitive nature 19:00 Crush! 20:00 Train to failure. Yeah, you. 29:00 What is failure? 32:00 Ascending intensity 36:30 Effective reps 46:00 What is your potential? 52:00 MEV MRV 1:00:00 Worry about the future 1:12:00 Perceived effort 1:17:00 The lab 1:27:00 Just enough knowledge to be dangerous 1:32:00 Outsource everything 1:38:00 Dean's creepy faceswap videos 1:40:00 Narcissism as a driver in fitness 1:49:00 Earn your bias
Links:
https://n1.education/
https://n1.training/
The boiz brought the Pump in this episode with two guys who know a thing or two about getting huge. From breakfast sandwiches covered in mayonnaise to trying to osmosis a pizza to the dome, we break down all the hacks of gaining weight. We also talk about social media's role in both popularizing and diluting strength sports, the sanctity of the Iron, and what makes a great coach.
1:30 Introductions 4:30 Please refer to Jordan as @themuscledoc 6:45 Dumb sh*t powerlifters do 8:45 The trick to being a good powerlifter- playing real sports 13:00 Coaching as a profession vs a hobby 15:20 Is your coach just a social media wiz? 18:00 PhD or 1100lb squat? What about both? 22:00 Where did all the crazy people go? 27:00 Voyeurism of social media 30:00 Respect those that came before you 32:00 The sanctity of lifting 36:00 Exposure: good or bad? 37:30 The disconnect between professionals vs amateurs 42:00 The crossover between SOF and powerlifting 48:00 End goal: Big and scary or in a wheelchair? 50:00 Compassionate coaching 54:00 Coaching self selection 55:00 The greatest weight gain discussion in history by Dave Tate 60:00 Occam's razor 61:00 "Evidence based clowns" 64:00 Being the only non-world record holder at Boss Friday nights 72:00 Pat Davidson stories
Jordan Shallow www.themuscledoc.com @the_muscle_doc
Stuart Locke www.bearsandarrows.com @lequadzilla
Last year Eric Lee Salazar enlisted the help of (honorary Dr.) James Krieger in pursuit of his eventual IFBB pro card. Eric had an idea, "what if I wear a weighted vest all day long? Think it will make prep easier?"
In this episode we talk with James about the limited research and the potential mechanisms to the results that followed. This is a topic that is so fascinating and the potential downstream effects are really mind blowing. What really determines our weight? The answer might lie in our bones.
:30 Introducing "Dr" James Krieger
3:00 The inception of the weighted vest experiment
5:00 Rodent gravitostat research
10:00 Energy flux
13:00 Why upping cardio isn't always the answer
18:00 Move more
22:00 Potential for osteopenia research?
24:00 Potential mechanisms
29:00 Real world applications
36:45 How impactful are metabolic adaptations? Are diet breaks needed?
44:00 Soft skills in coaching
48:00 James's infamous physical assault on Dr Mike Israetel
53:00 Psychology of the vest
60:00 Outcome vs mechanism
https://weightology.net/
The Fitbros are joined by Paul Oneid and Jay Nera to discuss lifestyle factors and lifting. Both Paul and Jay are Elite Total Powerlifters who found that the biggest deficits in their clients lives had nothing to do with programming or exercise selection but rather it was all the stuff they were (and weren't) doing outside the gym. They developed the Metrilife App in order to help athletes increase performance through tracking "intangibles". Things like sleep, stress, dietary quality and mental health create data sets that will improve all facets of life.
3:00 Paul & Jay talk their platform numbers
6:00 Autoregulation
10:00 The Metrilife App
13:00 Clients coming up with their own answers
27:00 Awareness
33:00 Tech vs Human Touch
41:00 Meme wars
45:00 How data provides education
55:00 The value of writing prompts
You can find the app at www.metrilife.com or in the Apple or Android App Store
Paul Oneid IG @pauloneid
Jay Nera IG @jayneezy2100
We hope you enjoyed this and if so make sure to give us a subscribe and leave a comment!
In this week's episode the boys are joined by two nutrition powerhouses, Dr Gabrielle Fundaro and Shannon Beer. Gabrielle aka vitaminphd, has become well known as a go-to resource on all things gut health. In addition to her telehealth services she is also a Renaissance Periodization coach and can be found all over the world presenting on nutrition (when not in the midst of a global pandemic). Shannon is a well known nutrition coach with Flex Success and author of the book Life After Dieting.
Shannon and Gabrielle have been working together on their series, Bridging the Gap to bring a "comprehensive coaching" model to the nutrition coaching sphere. Their work is focused on creating a more "client centric" model that removes the authoritarian aspect of coaching.
In the pursuit of adding context to myopic issues, Dean and Jeb wanted to discuss the true intentions behind intuitive eating and the health at every size movement. These two topics get lambasted by many in the nutrition and fitness sphere since, as is often the case, the topics just aren't understood. So this discussion will hopefully shed some light on both the origins and realistic expectations of both intuitive eating and HAES.
1:15 Intro
4:30 Defining our terms: Intuitive eating and HAES
10:00 What is the structure that drives food behaviors?
12:00 "Intuitive eating isn't just eating donuts"
12:45 "gentle nutrition"
14:00 HAES/Weight stigma
16:00 Simplifying a complex topic until it's inaccurate
19:00 What are the downsides?
24:00 Not all things are interventions
25:00 How do we implement a food relationship strategy in a macro counting world?
32:00 There's more to the story than losing weight
35:00 How to be a better coach/Motivational interviewing
40:00 Helping both client and coach
42:30 Compliance vs Adherence "Just Say No"
45:00 "Put the condom on the banana"
46:00 How to help the ambivalent client
52:00 How can we do no harm?
Dr Gabrielle Fundaro
vitaminphdnutrition.com
vitaminphd on IG
Shannon Beer
flexsuccess.com.au
shannonbeer_ on IG
The boys are joined by Coach Kassem Nelson of N1 Education to talk about his view on squats, camps, 3 letter acronyms, and anti-heroes.
1:00 Role reversal: Dean & Jeb introduce themselves to Kassem
3:30 Bane & Venom? What's the deal?
4:30 Hip dominant vs quad dominant squatting
5:50 What is the goal of your particular squat?
9:00 Camps and loss of context
17:00 Why shoot for an upright squat?
20:00 Pain and context
30:00 External environment and experience
33:00 Are sensory exercises worth it?
39:00 Exercises that suck
51:00 Trouble shoot your own squat
1:03:00 Did you know that Dean has a 700lb deadlift?
1:04:00 Are deadlifts good for hypertrophy? Particularly hamstrings?
1:17:00 Nobody puts Kassem in the corner (or box)
1:19:00 Bane vs Venom explained
You can find Coach Kassem Hanson:
IG @coach_kassem
FB https://www.facebook.com/CoachKassemN1/?ref=bookmarks
His company N1:
IG:
@n1.education
@n1.training
Website:
https://n1.education/
https://n1.training/
Website
https://engineeredperformance.ca/dean-guedo/
https://www.foodonthemind.com/
https://www.instagram.com/guedo.power/
https://www.instagram.com/jebstuartjohnston/
https://www.facebook.com/dean.guedo
https://www.facebook.com/jeb.johnston
In this episode the boys are joined by Dr. Ben House of BroResearch to talk content creation, fitfluencer culture, and why values may be the biggest determining factor in what and how you create. Do you have a desire to go beyond? To do more? Many fitness professionals may be struggle to take the leap to content creator for fear of being less than. This discussion helps to lay out tools to move beyond that trepidation and into confidence through some rather simple steps. We can all be educators.
As a PhD in nutrition from UT Austin and a Certified Functional Medicine Practitioner, Dr House is a sought after speaker on topics from food to hormones. He is passionate about blending research and practical knowledge to find the best approaches to both educate and elevate other fitness professionals. If you are interested in becoming more, check out the content creation course at www.broresearch.com
He can also be found on:
Facebook https://www.facebook.com/ben.house.9
Instagram: https://www.instagram.com/drbenhouse/
Time Stamp
2:00 Dean's unique way of making friends
4:00 Define our terms: "fitpro"
5:00 Unnecessary digs at Kyle Dobbs
7:00 Ethical content creation/ how to read a study
9:00 Signal to noise ratio
12:45 Digital Minimalism: Cal Newport
15:00 What/who is content creation for? Can marketing be ethical?
19:45 Remit Sethi's ideas on content
22:05 Avoiding your own dogma
27:00 Mechanistic research trap (protein timing)
28:00 Covid talks
35:00 The narrative of a scientific paper
39:00 How to critically think/ level up
46:00 Why create? Rigidity vs flexibility in message
50:00 How to make the jump from consumer to creator
54:45 Parenting and nutrition
57:45 Questioning the process
1:03:50 Who are you?
1:13:00 Squats... again
1:25:00 Vs
1:32:00 Practical takeaways
Website
https://engineeredperformance.ca/dean-guedo/
https://www.foodonthemind.com/
https://www.instagram.com/guedo.power/
https://www.instagram.com/jebstuartjohnston/
https://www.facebook.com/dean.guedo
https://www.facebook.com/jeb.johnston
The internet has brought information to our fingertips. All of the information. However, it has yet to develop critical thinking or civility. Joel and Christian may disagree on some things but instead of degrading one another, they focus instead on where their ideas coincide and show an example for other professionals in how to conduct themselves in an online world. A little mutual respect goes a long way. Check it out to see their thoughts on social media etiquette, research methodology, Westside Barbell, marketing, and more. Plus, see if anyone points out to Joel that he has two posters on his wall with his name on them (hint: no one did, we are all dicks and wanted to give his haters more fodder). This was a great talk with two very big personalities in the fitness world that have both spent a lot of time in the trenches and have weathered a variety of different fads in fitness, always coming out on top.
2:00 Thibs goes off on the haters, adrenaline, cortisol, and golf
4:35 Joel explores the possibility that his article may be catabolic in nature
10:30 Joel maps the origin of his model
14:00 Bias in research
20:00 Joel talks study methodology
27:00 what you’ve all been waiting for- high squats
53:00 Is it a squat or a hinge
57:00 Westside
1:05:00 “read the article”
1:10:00 What’s wrong with marketing?
1:13:00 Thibs stripper past (Or at least he played one on tv)
Joel Seedman, PhD
https://www.advancedhumanperformance.com/
Christian Thibeaudeau
https://thibarmy.com/
Dean Guedo
https://engineeredperformance.ca
Jeb Johnston
https://foodonthemind.com
In the first release of the research arm of Barbell Mesearch, Dean Guedo and Jeb Stuart Johnston talk with their good friend Dr Mike T Nelson. Mike is the go to guy on Metabolic Flexibility and shares his approach to research.
2:00 Mike’s abrupt academic change from a PhD in Biomedical Engineering
5:50 How a “thing” becomes a research topic
10:20 How to establish where a study comes from
14:15 Atrophy $ payin for hypertrophy research
18:45 Background for mechanistic research
25:40 How to make logical jumps
31:20 How does Mike “think” (asymetrical curve)
42:00 Disprove your own theory
47:00 Cold water and learnin stuff
57:00 Lou Schuler name drop
1:03:00 How to better search pubmed
Where to find Dr Mike T Nelson
www.miketnelson.com
www.flexdiet.com
Where to find Dean and Jeb
Website
engineeredperformance.ca/dean-guedo/
www.foodonthemind.com
@guedo.power
@jebstuartjohnston
Dean Guedo
Jeb Stuart Johnston