Dynamic Dialogue with Danny Matranga - 383: My 10 Favorite Exercises and 10 Favorite Foods for Performance (Right Now)

Episode Date: September 4, 2024

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Welcome in everybody to another episode of the Dynamic Dialogue Podcast. As always, I'm your host Danny Matrenga. And in this episode, I'm going to be sharing the 10 exercises that I am programming the most right now for my clients in person, one-on-one online clients, clients in our group, app training, stuff that I'm liking, stuff that I'm seeing as being very productive. I'll stake my claim as to why I love these exercises and it will hopefully better inform the training that you do, whether that be in your own life with your clients,

however that may be. I'm also going to be sharing with you 10 foods I tend to be eating a lot of right now for their nutrient density, the things that they help me add into my diet rather than only being restrictive, and why I think these foods are so versatile as well as economical. So lots to unpack here.

10 of my favorite exercises, 10 of my favorite foods. I think you'll enjoy the episode. This episode is brought to you in part thanks to some of our amazing partners like LMNT. LMNT makes the best electrolyte product on the market. In fact, I've actually started drinking my LMNT each and every morning before I have coffee so as to optimize my circadian biology, make sure that I'm hydrated and make sure that I'm getting ahead on my water intake throughout the day and not reliant on stimulants, but instead being somebody who's reliant on hydration and the proper balance of minerals and

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And again, it's not just me. LMNT is the official sports drink of Team USA weightlifting, and it's used by athletes in the NBA, NFL, Major League Baseball, as well as athletes like you and I looking to take your fitness to the next level. My favorite flavors are definitely the raspberry and citrus. When I put a box together, I try to load up on raspberry and citrus. And when you put your box together, you can get a free sample pack containing all of Elements amazing flavors like mango, chili, citrus, raspberry, orange, and more. To get access to this free gift with

purchase scroll down to the show notes and check out using the special link for Dynamic Dialogue listeners. Okay guys so before we get into these lists just know that about halfway through the episode you can pick up on the nutrition side of things. I'm just going to start with training, not for any reason in particular, other than that's just how I formatted these lists. So if you just want to hear the nutrition side of things, you can fast forward probably till about halfway into the episode. But we'll start with my 10 favorite exercises. I'll get into why I'm liking them, why I'm programming them more, some of the benefits you might be familiar with, but I'm re-integrating them or biasing them for

new exciting reasons that I think are great for my clients, great for all the people we're working with, and frankly, I think will be great for you. The first one is a chin up. Now a chin up is like a pull up, a bodyweight exercise where you lift yourself up over a bar using your biceps and back. Now a pull up is done with an overhand or pronated grip. You can always remember pronated because on a pronated grip your hands are facing away and in a supinated grip your hands are facing away and in a supinated grip, your hands are facing you. So pronated grip is an overhand grip and usually the elbows are pointed away. On a chin up, the elbows are pointed forward, your shoulders are internally rotated and your palms are supinated, meaning facing you. You're going to use more biceps on a chin up. And that's actually why I've been programming more chin ups.

For a long time, I've been on a very, very heavy quest to grow my arms. And it's a struggle area for me. I don't think I'm genetically gifted in that muscle group, which is cool, no big deal. So I've turned to chin ups as a way to increase the amount of lengthening exercises for my biceps. I notice I get a tremendous lengthening and stretching effect in my biceps.

And if I think about my biceps when doing chin-ups, not only does it crush my back, but it also crushes my forearms and of course, duh, biceps. So I've been really enjoying doing more chin-ups for clients in the studio. We do banded chin-ups. We do pull-downs with a reverse grip. I feature those kinds of things in the app and one-on-one training all the time, just because I think it's a great lift, especially for the biceps. It's underrated for the back too. In fact, I was looking at some footage I got filming the other day for YouTube and I was

doing some chin-ups and I saw my back and it was like just very clear how much tissue in the back around the rib cage in the mid back is used when doing chin-ups. Number two, something I am programming more of right now are barbell squats, just plain old barbell squats. This can of course be a safety bar squat. You know, you could make the argument that squat patterns in general here like a front squat or Even a hex bar deadlift might be my piece swappable Because I've been using these squat patterns to just drive more strength

Especially in the half base training groups that we've been doing and I've been doing it quite a bit with one-on-one clients in the studio just working on squat strength doing it quite a bit with one-on-one clients in the studio, just working on squat strength, particularly in the barbell back squat. It just seems to be the case that no matter how frequently I train people to be fit, to be aesthetic, to be strong, to be whatever the heck their goal is, squats are so high leveraged, they're so versatile, they're so good for so many different things, they always end up getting a spot in the programming, but even more so than normal out of some, with some, you know, great exceptions

to squatting that I often use like hex bar deadlifting and Bulgarian split squats. So pretty big fan of squats, been doing more squats personally as well in my own training. Just a really big fan. Okay, the next is of course for the posterior chain. Gotta offset some of that quad dominant work. I've been hammering the barbell Romanian deadlift recently, not only in my own training, but also with my clients. I love B-stance RDLs. I love single leg RDLs and I think I like them so much in fact because they are unilateral. I oftentimes don't do enough bilateral powerful heavy hip extension work and there's simply no denying that heavy RDLs really just crush your glutes and hamstrings. I was doing a set of 10 or

12 the other day with like 225 maybe 235 And I think I did two or three working sets, slow and controlled, really focused on the hamstrings and the glutes. And the next day, my glutes were pretty damn sore, and then two days later, my glutes were like agonizingly sore and my hamstrings were sore. And it was just a great reminder, and I know I tell you on the podcast all the time,

soreness isn't the best proxy, but it's just a good reminder too, how much lengthening is going into the posterior chain When you do an RDL how much damage is done to those tissues another thing? I love you can really load them up another thing I love it really helps me develop strength in my lower back in my posterior chain If I do these with good form if I do these with good form, if I do these with proper exercise technique and execution and all the queuing and all that, I don't actually have to go that heavy. For how much I can deadlift, a 225 RDL is just one of those things that

really absolutely like crushes at moderate weight relative to my strength. So for me, I'm a huge fan of these. I've been doing these all the time with moderate weight relative to my strength. So for me, I'm a huge fan of these. I've been doing these all the time with clients and we do so many of the variants. It's just one that I never really stopped doing but I've been doing a lot more heavy barbell RDLs since I've been training more from home.

Another barbell favorite, we're actually gonna get the big three in the top 10 for the first time in a very long time in my training But I've been pressing the shit out of the barbell recently, you know, maybe it's because it's summer Maybe I'm connecting with my inner bro, but I've really been enjoying doing barbell benchpress I think for a very long time all the gyms I was going to had just insane high quality machine chest presses, which I do love for hypertrophy. I just love the way they feel on my joints. I've also done a ton of dumbbell

pressing in my career, but I started out on the barbell bench press. That's what made me fall in love with pressing. And I think I fall back in love with it the more that I do it, I do it too much, and then I fall out of love with it. So right now, I'm reintroducing the barbell bench press into my life, and I've found a pretty good volume. And what I've also found is that just in general, flat pressing or pressing from a low incline, close to failure, and even dumbbell pressing is acceptable here is one of the absolute best ways to build the chest and the shoulders. Not just the triceps which we often think of the bench as like a chest and tricep exercise

but also tremendous builder of the delts particularly the front delts. So I'm a huge fan of all of these presses but I've been including more bench press of late because I can load it up, I can go heavy, and I am really having fun with doing both of those things. I have just generally enjoyed reincorporating the barbell lifts, and I've sprinkled them in the training of my clients, especially in our app groups to drive strength long term. Okay, the next one, you could flop this. Remember I said I liked all the presses. I've really been digging the incline dumbbell press. The dumbbells in my garage go up to 80 pounds, so I will often do two to three working sets of a flat

barbell press, two to three working sets of an incline dumbbell press at 80 pounds, and then two to three sets of an overhead barbell press. Those are the compounds I'm really crushing right now. I've loved that incline dumbbell press though. I have always liked this. I find this to be the most shoulder friendly press, so this is probably the press I program the most for the most people. It gets chest, it gets front delts, it gets triceps, it gets a pushing pattern that I think is very practical for most people. It gets chest, it gets front delts, it gets triceps, it gets a pushing pattern that I think is very practical for most people. It balances out and pairs wonderfully with a lot of rows and a lot of overhead pull work, as well as, of course, much of the upper

back work I work on with clients. Inclined pressing is just easy peasy. Now, I don't love it with a barbell. For some reason, it's not most people's favorite. Tends to be really heavy comparatively speaking when you like draw it up against the flat. And I do like flat barbell and flat dumbbell a lot. I also like incline barbell and incline dumbbell a lot, but I know not everybody feels that way. So I would say you can flip-flop, but I will say just as a caveat before we move on to my sixth favorite, that the decline isn't one that I love, but I'm not a decline hater. You could make a claim and get me into it under the right circumstances. Number six is the

cable fly. The cable fly is another chest exercise. No surprise there. It is summer. I'm hitting chest pretty hard, but I just love it because it is the ultimate chest isolator. The strength curve, the resistance profile, they line up really nice so that you get a great stretch and a hard contraction on the chest. There is like no better exercise for developing the mind muscle connection in the chest. And it's one that I tend to like to use if I want to take the pressing volume down. Like, let's say my elbows are cranky or my shoulders are cranky. I can do more of these cable flies instead of like heavy pressing. Right now, I'm doing quite a bit of both because my joints are fairly agreeable. But you got to remember, I work with a lot of general population adults who might

already have orthopedic constraints in certain joints. So I have to pick what's most joint friendly. And for many of them, the most joint friendly chest exercises are things like inclined presses, cable flies and push ups. They never even use a barbell. So I use a lot of cable flies and it's a fantastic builder of the chest. I think it's probably as good as it gets in terms of getting that stretch in into the chest too. And I don't know, I just think it's

one that I tend to program all the time, especially for my male clients as we get into the summer and aesthetics do seem to trickle up towards the top of people's focus. This is probably my most prescribed exercise relative to the muscle group, and it's the chest supported Y-rays. This is just my favorite for the medial delt, the front delt. I like supporting the chest. It allows me to use lighter weights and really feel that I'm isolating the flexion ability

of the shoulder right in the arm path I want. I feel that doing the Y-rays is so much more comfortable on my shoulders than a pure front raise or a pure lateral. So while I do those exercises, I cut them a lot with these chest supported Y-rays and I find they make for a wonderful compliment and allow me to make more progress on my shoulders by virtue of being able to do more raises. These show up in pretty much every client's programming for me, regardless of their age or fitness level, I just think it's probably the best shoulder flexion exercise for really isolating the delt.

And I do still do front and lateral raises because we want to strengthen those fibers. We want to be strong in those planes. But that chest supported Y-rays would be the one I would go to if I only had one race to do on a given day. I'm big, big, big on leg extensions right now. I've been doing a lot of machine training for my legs on the weekends with one of my buddies.

And we can really push each other and do heavy sets, close to failure, with drop sets for the quads. And you have to remember when it comes to training the quadriceps, they're big muscles. You do use them when you lunge. Of course, you use them when you squat. But it is very much the case that they're working when they're lengthened more than anything on those exercises. And when they fight to shorten the hardest, tends to be in that leg extension plane, knee

extension, we would say. So that leg extension machine is a really good complement to a lot of the stuff you guys already do in the gym, your squats and your lunges. And it's hard to get that kind of pump any other way and to really complement all that squat work. So I love that leg extension when done right with high stability. It's a fantastic supplement to all this heavy squatting. What's going on guys, Coach Danny here,

taking a break from the episode to tell you about my coaching company, Core Coaching Method, and more specifically, our one-on-one, fully tailored online coaching program. My online coaching program has kind of been the flagship for Core Coaching Method for a while. Of course, we do have PDF programming programming and we have app-based programming. But if you want a truly tailored one-on-one experience with a coach like myself or a member of my coaching team, someone who is certified,

somebody who has multiple years of experience working with clients in person online, somebody who has license to provide a macro nutrition plan, somebody who is actually good at communicating with clients because they've done it for years, whether that be a, be via phone call, email, text, right? This one-on-one coaching program is really designed to give you all the support you need with custom training designed for you, whether you're training from home, the gym around your limitations and your goals. Nothing cookie cutter here, as well as easy to follow macro nutrition programs that are non-restrictive. and your goals. Nothing cookie cutter here, as well as easy to follow macro nutrition programs

that are non-restrictive. You'll get customized support directly from your coach's email, or they'll text you, or their WhatsApp view. We'll find the communication medium that best supports your goals, as well as provides you with accountability and the expertise you need to succeed,

as well as biofeedback monitoring, baked in accountability support, and all of the stuff that you need from your coach when you check in. We keep our rosters relatively small so that we can make sure you get the best support possible. But you can apply today by going over to corecoachingmethod.com, selecting the online coaching option. And if we have spots available, we'll definitely reach out to you to see if you're a good candidate. And if we don't put you on a waiting list, but we'll be

sure to give you the best shot at the best coaching in the industry. So head over to corecoachingmethod.com and apply for one-on-one coaching with me and my team today. Speaking of barbell lifts, one I've been doing a ton of is the clean. This is number nine. I've been doing tons of hang cleans, barbell cleans, full cleans. I love the explosiveness I get from them. In a lot of the programming, you'll see low level plyometrics. Oftentimes I'm including box jumps, steps, jumps, things that help clients be explosive. Sometimes dumbbell cleans, oftentimes kettlebellbell swings explosive stuff, right? Cleans are a great explosive exercise for me. I really enjoy them personally So I do them quite a bit. They are very advanced but man

Oh, man, do they make me feel twitched up and explosive the tenth exercise? The final one on the list kind of a dark horse here is a pull down It's a straight arm pull down done with your back on an incline bench. Your chest is facing up. You're actually pulling the cable downward in front of your face. So imagine a dumbbell pull over but done on an incline bench with a cable above your head. Absolutely great way to train shoulder extension, to train your lats, to train your triceps. Really fun, unique, cool exercise. My new favorite way to do the straight arm pulldown. Okay, getting into the food section of the episode talking about 10 foods I'm really loving from a practicality sake,

from an affordability sake, from a variety sake sake and frankly from a fucking nutritional sake high protein high nutrient Density foods some of them are high fiber high in carbohydrates But I'll make a claim as to why I'm including more of these and tell you how I'm cooking them The first are yams or sweet potatoes, so I am huge in carbohydrates in the diet I am NOT a low carb thinker or a low carb nutrition strategist. I'm all about including complex carbohydrates, especially like sweet potatoes, because they have so much nutrient density and of course, rich complex carbohydrates for energy production. That's energy production, your muscles, energy production in your brain. Yams are particularly

high in fiber, which support digestive health and the health of the microbes that live in your gut. Very important. They are loaded with antioxidants and anti-inflammatory compounds and vitamins and minerals, especially things like potassium and vitamin C. You know, you think of oranges as having vitamin C because they're orange. Well, so do sweet potatoes way more than oranges. They also have a ton of beta carotene.

You can cut them up and cook them in an air fryer as fries. You can bake them just like people bake a normal white potato. And I do like white potatoes, too. But you can bake them and make baked sweet potatoes. You can even wrap them in tin foil and throw them on the grill. They are very easy to make make very versatile and very nutrient dense Okay, a second thing I've been cooking a lot of that I really like and this is for my wife and I both you guys have to remember

I have a pregnant wife I should have said this before I got into the list But because I have a pregnant wife a lot of the things I'm cooking are designed to help her pregnant wife, a lot of the things I'm cooking are designed to help her increase her nutrient density and the nutrient exposure she has in her diet, not just for herself, but for the baby boy growing inside of her. So we're going to try to nutrient max. And one thing that for sure flagged on some of her labs was low iron, not enough to be anemic, but enough to pay attention to.

So we've had a lot of luck with just upping the red meat and we've eaten a lot of ground beef, just because it's easy for her to digest and it was easy for her to digest when she was in the early stages of her pregnancy. And I think one thing this underscores for me is just how effective grinding meat is for increasing digestibility. And frankly, it makes it less daunting to eat a higher protein diet.

We've been eating a high quality lean 93.7, 90.10, 85.15 at the high end ground beef, trying to drain any of the additional saturated fat we can off of the ground beef by cooking it in the form of like a burger patty and allowing some of that fat to drain off. Just so we're not like overdoing it on the calories because my wife is starting to become less capable of moving now that she's seven months pregnant. But the nutrient density, the protein is off the charts, the micronutrients are off the charts. Tons of iron, which helps with oxygen and blood transport. Creatine, which you guys know I'm a big fan of,

is found in red meat. And you also get tons of B vitamins, which are valuable for metabolism and energy. Another thing we've been cooking a ton of, we do this in the air fryer, in the oven the grill and on the smoker all three all four work great Is salmon I get Costco Kirkland's a wild-caught salmon it's pre a cut into like little four ounce slices and Frozen and I find that in general it's about the same cost as the farm raised salmon. Not that I think you should avoid farm raised salmon if that's all you can afford.

I just don't like our fish farming practices. I don't like how we interact with the environment. Not that our wild caught practices are all that much better. I'm very aware, but it tends to be the case that there is more nutrient density in the wild-caught salmon especially in that they're higher in omega-3s and I buy them at Costco, which is a warehouse store where you get a volume bulk discount. So that really makes a big, big difference. But I love them because of the omega-3 content, the fact that it's such a great source of protein and essential amino acids, you get vitamin D in its oral bioavailable form, selenium, which is great for testosterone

and immune function. And it's generally the case that foods that are high in omega-3 help long-term with cognition and brain health. So a lot of people are very passionate about that and it's also the case that when you're making a baby, those things might be good for that baby's brain development. So number four on the list is Greek yogurt. I love Greek yogurt because it's very high in protein. It's also high in calcium and it's fermented, which helps a lot with digestion. The natural cultures in

Greek yogurt that occur from the fermentation and burn off a lot of the sugars are good for our digestive system and they provide valuable bacteria that can help our quote unquote gut health. So I look at Greek yogurt as being multi-tiered and it's a multi-pronged in its ability to benefit our health. It's rich in different nutrients. It's high in protein. It tends to be low in calories and very satiating, which could be beneficial in different contexts.

It's also a fermented food. And the more fermented foods we tend to eat, the better our gut health tends to be. You can do this a bunch of different ways. I put it in our smoothies. My wife likes to have it with papaya and chia and hemp seeds. So she'll put like a cup of yogurt, some papaya, some hemp seeds, some chia seeds and eat that like a little yogurt fruit bowl. Smoothies is how I tend to get it because I like a lower fat Greek yogurt, which tends to have a little less flavor. or fat Greek yogurt which tends to have a little less flavor. The next one on the list, this will be number five, are dark berries, particularly blueberries,

blackberries, raspberries. I guess you could throw strawberries in, but blueberries and blackberries uniquely because of the dark color and the polyphenols and the antioxidants. There's also a tremendous amount of fiber in berries, which is great for your gut health. But berries are high in antioxidants, which help reduce oxidative stress, the stress of aging, the stress of environmental pollutants, the stress of highly inflammatory environmental factors

could be things like the sun, for example. So berries are worth eating for that reason. They're also very high in vitamins. Okay, they're low in sugar. They're high in fiber They taste quite sweet despite being rather low in sugar I again like I said earlier with Greek yogurt eat a lot of berries in my smoothie This is a great way for me to kind of nutrient max and get just a ton of nutrition Delivered into my body in a reasonable sense. Now, I wouldn't recommend drinking calories if you are in a situation where you

want to lose weight. I actually want to gain weight or maintain my weight, so I tend to drink a smoothie, but it does a yield several different nutrient benefits high in fat, good, healthy fat, high in protein, lean protein, high in, you know, calcium, high in protein, lean protein, high in calcium, high in probiotics, but it does have calories. I would generally recommend not drinking too many calories if you want to lose weight. So you could just eat berries instead of blending them up. But the point is you want to get them in your diet. Number six is hemp and chia seeds. Been using this a ton. Again, just trying to get more healthy fats

into my diet, into my wife's diet. Healthy fats are still high in calories. Just like peanut butter is high in fat, a tablespoon of hemp seeds has a ton of fat, so it has a ton of calories. But it's omega-3, the kind that supports heart health. It's an excellent source of plant-based protein too. Both chia and hemp seeds are super high in fiber

as well as essential minerals like zinc, selenium, manganese, and magnesium. I think of these seeds as like a little bit of protein, a little bit of healthy fat, and a lot of minerals. And they are really good with yogurt. They're really good, again, in a smoothie. They can be really good on a salad. They are a very versatile vehicle for adding fiber and

for adding protein into the diet, but again, they are calorie dense, so they can be helpful for some and they need to be more moderately applied in other dietary contexts. Okay, number seven is apples. You know, they say an apple a day keeps the doctor away. Well, I'm going for two apples today. One, because I just love the taste. I find them to be insanely refreshing I love the texture of crunchy and crispy and sweet and so getting that delivered with a little fiber With a little antioxidants with a little vitamin C makes apples a favorite of mine now during the summer my wife And I will often sprinkle apples with cinnamon We'll do baked apples, we'll even make apple

crisp, which is not necessarily healthy in that it has a ton of butter and a ton of sugar, but it's really, really tasty. And it's just a fruit-based dessert that we love, similar to apple pie. It's a summer thing, but apples are really a favorite in our household and we love the fiber. Number eight is rice. Nausea and stomach sensitivity was a really big feature early in my wife's pregnancy and finding food she could stomach that were easy vehicles for her to get energy in were huge. And rice remains up there with white potatoes, probably, but as the kind of chief, easy to digest carb, it's easy on the stomach. It's a great

source of carbohydrates. Brown rice has a lot of fiber and protein. If you need that, you can incorporate more brown rice. But the fact that it's easily digestible makes it super suitable for adding it around your training. It does have some B vitamins and magnesium. Obviously it's a grain, so you know that you're getting carbohydrates, but it's a whole grain, right? Like even Jasmine rice is a whole grain. So white rice, brown rice, you can have some rice. We really like it as a carbohydrate. We feature it a lot in our diet. Tends to be easy on the stomach. One we're really focusing on specifically for the babies because it contains the baby, because it contains choline is eggs.

Eggs contain choline, which is great for the baby's brain. Of course it's also really high in vitamin B12, selenium, protein, other healthy things. We get the pastured eggs at Costco. They are a little bit more expensive than the average egg. They do tend to have a little more nutrient density but they're really affordable at Costco. So if you have Costco membership get some pastured eggs but I don't want to ding any other kind of eggs. I think eggs are awesome in general. We eat a ton of them. I'm probably eating two to three a day. She's probably eating one to two a day. Lastly, we're doing a lot of spinach

again because of the nutrients she needs for her pregnancy. Those leafy greens are big vitamins and minerals. Specifically, there's iron and calcium in there. We like the antioxidants and the fiber. And then there's the fact that it's super versatile. You can add it with the eggs. You can have it as a salad. You can saute it and have it with something else. But we really have been enjoying that.

So there you have it folks. The 10 exercises I'm really loving right now are chin ups, barbell squats, barbell RDLs, barbell bench press, incline dumbbell press, cable flys, chest boarded shoulder y-raises, leg extensions, barbell cleans, and back supported pullovers. I'm also really digging yams, beef, fish, specifically salmon, Greek yogurt berries, ampon chia seeds, apples, rice, eggs, and spinach. If you found this episode helpful, be sure to hit subscribe, follow me on Apple Podcasts and Spotify, leave a 5 star rating and review, and tag me on Instagram, take a screenshot

of the episode. I want to say thanks for listening and hear your feedback. I'll catch you on the next one, guys.