1. [2:34] Bodyweight vs. Free Weight Training
2. [8:10] Powerlifting
3. [19:19] BJJ & Paleo Fitness
4. [28:49] Accommodating Resistance for Weightlifting
5. [35:52] Training Shoes
6. [41:58] Paleo & Slow Burn
7. [48:42] Fitness Starting Point
1. Bodyweight vs. Free Weight Training
Ken Says: Hey guys. I’ve been doing the Stronglifts 5×5 program for months now (free weights, compound movements, squat, deadlift, bench press, rows, etc.) and am finally starting to get close to an intermediate level of strength. That said, I’ve been looking a lot at bodyweight training lately and have played around with it a few times. It really feels good to me and leaves my body feeling ready, energized, and functionally strong in a way that free weight training rarely does.
What I’m wondering is, how strong can one get doing purely bodyweight/leverage training, assuming you work out around 3 hours per week like is typical with stronglifts? How does bodyweight training compare with free weights in terms of reaching your genetic potential for body composition? If you had to choose purely one method of training over the other, which would you pick?
Thanks so much. Keep on keepin’ on.
Been listening for about 6 months, although all the food talk, and the Chipotle visible from my office window seems to stimulate my appetite—sometimes I have to stop the podcast to get a carnitas bowl with avocado.
Saw your powerlifting numbers, very impressive. A few questions: Am assuming your numbers are equipped, what are you raw PRs? Were you paleo prior to competition?
I’ve been powerlifting for the last year and have seen some great gains due do the dedicated training but am still working out the diet/ideal weight details. I’m 6 foot and range between 245 and 265 pounds, currently 260 with 23% body fat. In 2008 I was 260 with 35% body fat, and compared to now, weak.
I got you book last fall and followed Paleo pretty strictly, especially no dairy, grains or legumes. In about three months I’d dropped to 245, the lowest I’d been in a few years… but was very weak, I was missing lifts I’d hit when heavier.
Frustrated, I started pounding the dairy and upping my fat intake… In three months with dedicated training I’d increased deadlift from a hard 425 single to an easy 465 double: Bench from under 315 to tripling 315. Unfortunately in three months I’d packed on the pounds as well; my weight exceeded 260 and my new jeans were getting tight.
The biggest benefit for me from Paleo is the anti-inflammatory effects of Omega-3 and the removal of grains. If I slip have a few beers or bread, I feel like an old man.
I’d like to compete at 242 but would like to keep the strength at the lower weight and don’t feel I can train/recover without dairy.
What diet/training advice can you suggest?
3. BJJ & Paleo Fitness
Doug Says: Been paleo since December and it’s been a life-changing experience for me. Your podcasts are an amazing resource. I wanted to ask you to comment on BJJ and how it relates to paleo fitness and to get your general advice on how to integrate some of your exercise philosophy into conditioning for grappling. Thanks!
4. Accommodating Resistance for Weightlifting
Jeff the Paleo Playboy says:
For Mr. Everett,
Accommodating resistance in the Olympic lifts: Thoughts?
5. Training Shoes
Graham Says: I know you are not an orthopedist, but how important are the right shoes beyond having arch support? My myokinesthisial therapist calls weightlifting shoes, five fingers, and dress shoes nothing but gimmicks in the light of what’s comfortable or form fit. What shoes do you use? Love the podcast.
6. Paleo & Slow Burn
I’m eating paleo and doing metcons with kettlebells and bodyweight exercises. I’m trying to build strength and size and cut fat. It is working very well. A guy I know said I should check out Slow Burn (Hahn). Basically, low reps to total muscle failure. How would that methodology fit in? What results do you get when you do that?
7. Fitness Starting Point
Primal Druid Says: Hey Robb (now with 80% more Greg!). I’m a 33 year-old man who just got into the paleo way of life and wishes he’d found it a lot sooner. I began this journey at a whopping 340 pounds in the worst shape of my life and am now sitting at 294. Still overweight, but after about 3 months of paleo living, that’s not a bad loss, I think.
There was a time in my life when i was in very good shape. I played soccer, engaged in martial arts, and swam competitively. I’d love to start getting back into those sorts of things as well as starting a crossfit program more well-rounded than doing the Bear Complex once a week at my gym, but I know that I’m in no shape (yet) to pull that off.
What do you suggest as a good benchmark for fitness for people like me who were (or still are) dangerously overweight? What would you say is a good model for what we should be able to do in order to consider moving past “eat right and work out a little bit” and more into “destroy myself in the gym a few times a week and not make an fool of myself.” I’d like to one day get myself to the point where I can move my body around without my weight being too much of a detriment (maybe even a bit of gymnastics) but right now I’m still stuck in a shape that resists putting my ass above my head. What do you guys think?