Mark Bell's Power Project - BEST Exercises for Longevity, Muscle & Fat Loss RANKED || MBPP Ep. 925

Episode Date: April 26, 2023

In this Podcast Episode, Mark Bell, Nsima Inyang, and Andrew Zaragoza rank the best exercises for Longevity, Muscle Gain and Fat Loss through a point system and tier list Were we WAY off? Make your own Exercise Tier List using these exercises here: https://tiermaker.com/create/training-style-tier-list-15745996   New Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the new Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw   Special perks for our listeners below! ➢ https://goodlifeproteins.com/ Code PowerProject to save up to 25% off your Build a Box ➢ Better Fed Beef: https://betterfedbeef.com/pages/powerproject   ➢ https://hostagetape.com/powerproject Free shipping and free bedside tin!   ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!!   ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM   ➢ https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes!   ➢ https://markbellslingshot.com/ Code POWERPROJECT10 for 10% off site wide including Within You supplements!   ➢ https://mindbullet.com/ Code POWERPROJECT for 20% off!   ➢ https://bubsnaturals.com Use code POWERPROJECT for 20% of your next order!   ➢ https://vuoriclothing.com/powerproject to automatically save 20% off your first order at Vuori!   ➢ https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep!   ➢ https://marekhealth.com Use code POWERPROJECT10 for 10% off ALL LABS at Marek Health! Also check out the Power Project Panel: https://marekhealth.com/powerproject Use code POWERPROJECT for $101 off!   ➢ Piedmontese Beef: https://www.piedmontese.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150   Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject   FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell   Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en    Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz   #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

When it comes to tier lists, we are going to do our own. How good are they at helping you build muscle? How good are they at helping you get losing fat? How good are they for your longevity? CrossFit longevity. Are there people who can do CrossFit long enough for it to even be in the longevity category? Bodybuilding is going to buy you from the five. I just think of the stereotypical powerlifter.

Because you can still box squat. You can do a lot of these things. You're convincing me. I'm going to bump mine up to a five. I just think of a stereotypical powerlifter. Because you can still box squat. You can do a lot of these things. You're convincing me. I'm going to bump mine up to a five. Five? Building muscle. Body building. I mean. Body building gets a zero for me for longevity because so many guys have died. What's coitus? Sex.

I think it will help with your muscle a little bit. I give wrestling a... If we're going to say it's about the same as natural body building, it can't go above a four. Can't go above a four. Sounds good to me. You guys ever get those spam text messages from like, hey, babe, look at me. Come to this link and say what's up.

And it's like some chick with some big old ones. And you're like, how'd you get this number? You troll. There's a lot of weird texts like yeah i get ones about like uh like i don't know like cbd and shit like that too and uh dispensary things and weird shit it's getting really weird with ai especially for us three there is more than enough information on the internet for somebody to clone our voice but somebody could easily call my wife's phone and you know they can pretend to be me and be like oh

my gosh i'm being held hostage like you need to transfer all the money to that like that actually happened recently somebody yeah yeah you saw that story about like the old person who sent like ten thousand dollars to somebody oh really i didn't see that one. Damn. Yeah. The person said they were in jail and they need the money sent. Then somebody dressed as an officer came to this person's house, collected the money. But it was because someone used an AI voice recording of their son or whatever. It's crazy, man. Yeah.

Be safe out there. Have code words. Yeah. Safe words. It's a far cry from the emails that you'd get of like they need like x amount of money to free up more money that you have yeah yeah you're like wait what those all we need to your account you're like huh i'm the princess of croatia yes or a nigerian prince some shit like that what do we got in zima what the hell's going on today tearless baby tearless

i actually saw this video. Let's just play this video real quick. We're going to do this better, but this guy did a great job. A tearless? Like a list that makes you cry? Something like that. Something like that. If you're on Spotify or YouTube, you'll be able to hear this,

and if you're just listening, you'll be able to watch this. The training style tearless. Power lifters realize about a year into training, they didn't have the genetics for bodybuilding. They strong though so for that reason i'm gonna put it into bt crossfit i don't know what's wrong with people who do crossfit are you lifting weights are you running like what are you doing doing these things on the ropes like it's the monkey bars you want i don't know you look like an overgrown child fighting should be an easy s tier but it isn't when you think of a fighter you think think of honor, courage, but good

percentage of these guys just weren't athletic enough to make any of the sports teams at their high school. It can be seen in TikTok, Instagram, or YouTube comment sections projecting their insecurities. And if you're salty about what I'm saying, this applies to you. I'll still put fighting into the A tier. People who do only cardio. These people like to talk about how strong and healthy their heart is, but they barely have the strength to bring the groceries into their house each year. If you're a bodybuilder, you have absolutely zero flaws. You have a sick physique. Every girl wants you.

And you're going to die at 40. I was kidding. And you're going to die at 40. I would say on the subject of the fighter thing, I think he's way off on that one because the sports that have gotten really popular here in the United States has been over a really long period of time. You know, baseball has been around a long time. Football has been around a really long time. And basketball, those are the big three that we have.

But fighting has kind of come out of nowhere. And it's really not that old. Fighting has kind of come out of nowhere, and it's really not that old. Obviously, people have been fighting forever, but organized fighting as it pertains to something like the UFC, I could see that if I was a kid now, if I was 11, 12 years old, I would probably want to be a UFC fighter. I'd probably want to do MMA as opposed to a lot of people were, you know, they grew up wanting to be like a pro football player. I go to saying, man, but he's saying there are failed athletes and other stuff. And he has a good point. And Joe Rogan's talked about this on his show and stuff, too.

I mean, the guys that are in the NFL, it's not competitive. You know, the UFC is not does not have the caliber of talent that the nfl has it just doesn't it's not there yet it hasn't involved there yet but it's getting close oh yeah it's getting close and there are some people in there like bones jones who had two brothers that played me in it you know what i mean yeah so you're starting to see that transition but my point being there are going to be nine ten-year-old kids that it's their dream to one day be UFC champion. Absolutely. Imagine if DK Metcalf started off when he was six years old training boxing.

That's kind of shit I'm talking about. That'd be wild. I wonder about the CTE long term of MMA. Because you see it in boxing already. You see long-term boxers who took too many hits. MMA, you wonder but when it comes to tier lists we are going to do our own we have a bunch of different things here andrew's going to be able to pull it up on the screen and for those of you listening we'll mention this but we have all these different sports on the screen from pilates to

bodybuilding to powerlifting but we're also going to rank these on a five-star ranking on how good are they at helping you build muscle, how good are they at helping you get losing fat, and how good are they for your longevity. We're going to average those out, and then we're going to put them on that table to give you an idea of what's up there. So, Andrew, what's the first one? I mean, I just looked down, and I just saw CrossFit. You want to start? Let's start with CrossFit. mean, I just looked down and I just saw CrossFit. You want to start? Let's start with CrossFit. Yeah. No, I just looked at it and it just jumped out at me.

There we go. Okay. So CrossFit, for building muscle, how would you guys rank that out of five stars? Oh, that's kind of hard because a lot of the CrossFitters look so jacked. Yeah, but then people are going to say they're also on a bunch of steroids, which I don't know. They already may have been pretty jacked. I'll just give it an, I could just,

I'll just fucking give up and give it a number. I'll just say three, three. Yeah. Because there's so much of a cardio component to CrossFit and new people who get into CrossFit, or they're trying to do a bunch of cardio at the same time doing lifting, they'll gain some muscle,

but maybe not as much as a pure bodybuilder would. So it makes sense that for building muscle CrossFit would be a three. Okay. Uh, CrossFit three for building muscle, CrossFit would be a three. Okay. CrossFit, three for building muscle. For losing fat out of five, I'd say because of the cardio, because of the demands, the metabolic demands, I'd actually say it's a five. I would put it up there at five. That's what I was going to say.

There's gymnastics maneuvers going on in there too. So if you want to actually be good at it, you should probably lower your body weight via some things you do in the kitchen. You know, because there's rope climbs and there's handstand walks and all that kind of shit. Okay. Okay, cool. Now for longevity, let's say for the average person, CrossFit longevity. I mean, if you're always, if you're smart about the way you do crossfit you could do it for a long time but let's be real you know what's interesting is i'm trying to think

of like is are there people who can do crossfit long enough for it to even be in the longevity category because you can kind of only do and it's not just CrossFit's fault, but it is the fault of CrossFit and the fact that it has weightlifting, Olympic lifting, and gymnastics. Weightlifting and gymnastics just are not sports that you see people do into their latter years. So I give it a one. I would agree there. Can we go less than one or is it just one? We won. We agree on one.

Okay. So – All right. What do we got then? What is it we have that is a an average star rating of three on the dot i'd like to maybe contend the muscle building a little further oh really what do you guys think about this three i know i kind of just threw it out there but uh is it really gonna help build muscle i guess maybe it's a couple newer people right think about like okay even if you're new yeah you're doing cardio but think about all of the training volume you end up doing most crossfit

like actually a lot of high level crossfitters and good crossfitters they'll still do some accessory work but you're moving like you're doing high high volume squats um pull-ups pull-ups a little build muscle yeah lifting puts muscle on people i think it's a it's a good base too because from there you can take that to literally almost anything else. It's a good point because if you are doing CrossFit, you need to be kind of proficient at some type of squat. You need to be kind of proficient at Olympic lifting. And in order to build out capacities for that, you have to do things that are going to encourage muscle hypertrophy, right? Yeah.

Okay, so we're at three on the dot. And I'll keep these scores so just put in our in not bad for crossfit go cross all right mark which which one can you see what do we pick whatever okay um and see you pick one i picked one already let's go to calisthenics calisthenics what do we got building muscle oddly enough i put calisthenics i put calisthenics out of four yeah if you could do calisthenics yeah like if you could like because there's people that can do it at a really high capacity

to where you're like shit I would think that I would probably maybe give it a little less of a ranking maybe more like a two only because I think a lot of people can't do enough things with calisthenics like they might

have to work on it for a long time it might be a skill set that they might have to acquire much like gymnastics like could gymnastics get you jacked hell yeah but could gymnastics get me jacked it's like i i need a while i'm gonna need a lot of training before it's gonna like help get me jacked i need like a good really crazy strength to weight ratio. And I think that might be the case with calisthenics. Yeah. I'll bring up James Smith. Do people who do calisthenics, do they get jacked because they do calisthenics or do they do calisthenics because they were jacked? I forgot how he put, how he worded it. It's a swimmer's thing. Yeah. It fit, sorry if I repeated myself, but like they fit the exercise versus the exercise fitting them or some shit like that. But yeah, I don't know. Cause I, I started myself, but like they fit the exercise versus the exercise fitting them

or some shit like that. But yeah, I don't know because I start like again going back to like starting out and building muscle. I think it might be too difficult like what Mark was saying. But then again, like CrossFit could also get too difficult and I just said that was a good base. So maybe this could actually be a good base as well. But I just yeah, I think it's pretty hard.

Is it possible to bring up like a definition of calisthenics? I can try. I guess calisthenics – Body weight exercises. Yeah, I'm trying to think of like push-ups and burpees and – Pull-ups. Squats and dips and just any body weight stuff. Any body weight stuff.

The thing is too, like calisthenics, just like anything – Yeah, little to no equipment on everything you guys just said yeah and to become good like to like a lot of people can't do five pull-ups right but what do you start off with maybe you'll do banded pull-ups instead and do high volume banded pull-ups until you get to a point where you can now do 10 15 20 pull-ups but once you get to that point you've built a decent amount of muscle so okay maybe it's not a four maybe it's not a four you guys you guys think two i'd say two and a half i think i'm willing i'm willing to move to a three you want to move to a three yeah because like things like uh now i think about it like things like hindu squats and all these different things they're mountain climbers and people do that shit

for volume man but in comparison to like would you say it's just two notches below bodybuilding? Bodybuilding is going to buy to flop you a five. That's what I mean. So then this is just two notches below that. Well, we've got to take into account a lot of other factors, but other factors, you know, like not, you know, not in terms of eating and other factors inside. I think, look, man, if you're if you're doing like walking lunges and stuff, I mean, was it Corey Gregory? Yeah.

I mean, Corey Gregory is not huge, but he has a lot of muscle. He does walking lunges for like a mile on a track. His legs are shredded. I think there is a lot of application. It's a matter of like, I guess, being creative enough to try to figure out how do I kind of work like my hamstrings and how do I work, I guess a calisthenic for your hamstring could even be a sprint. Actually. Yeah. Like what a hill, like a hill sprint could be a calisthenic activity in some way. And I would be,

I would think, fuck, that's going to build the crap out of your calves and your hamstrings. Nordics. Those would be a body weight exercise. That's a calisthenic type exercise, right? A lot of these exercises are hard. But if you do the regressions, you can build up to some pretty respectable muscles. Herschel Walker. Prison inmates. Yeah. Yeah, mainly doing bodybuilding movements, yeah.

Yeah. Or not bodybuilding movements, but calisthenics. Andrew, would you be happy with a two and a half? Yeah. Okay, let's put two and a half for butt building muscle, okay? Calisthenics 2.5 building muscle. Losing fat, I mean, that's an interesting one. Maybe I would put, because we put CrossFit at five.

You can't be fat and do calisthenics. Yeah, you got to lower your body weight. Again, you're fitting the exercise. Yeah, yeah. Or the sport. Do a pull-up at 400 pounds man you are strong well yeah yeah you could do again you could do regressions and we're just fucking around here we're roasting a little bit guys but i would give it a i would give it like a three or a four because of the uh amount of rest that you probably need when doing body weight

exercise like i it's probably just a function of because you need when doing body weight exercise. It's probably just a function of because you're doing a body weight exercise that you're going to loop it into a circuit of doing something else. But I can envision busting out some push-ups, doing some walking lunges, and then maybe doing some box jumps or something. That would be really productive. And in my opinion, that would help you burn a lot of calories. And in my opinion, you would be probably burning some fat. I'm happy with a four.

I think a four makes sense. Okay. Okay. So four. Longevity, I say five. Easily. Oh, yeah. Yeah.

Yeah. And the more capacity that you have to be able to do these things as you get older, I think that would be a great test. I think a lot of the tests that you do see when it comes to longevity, they always test like grip and they test a lot of stuff that the only reason they test it is because it's convenient. But really if they wanted to test like longevity, they would test you sprinting up a hill or your ability to pull ups and dips

and things like that. And it would just cut out so many people though, because if you try to have 80 yearups and dips and things like that. It would just cut out so many people, though, because if you tried to have 80-year-olds do dips and pull-ups, there would be hardly anybody around. But that motherfucker that can do those is going to live for a long time. Oh, yeah. What's our total on that one? 3.8.

Okay, so that goes in front of CrossFit, right? No, no, no. That goes in the 3.14 stars. There we go. There we go. Let's get a little bit exciting here. Let's go to, actually, Mark, you pick next. Can you see? I can't see.

Let's go to powerlifting, your baby. Powerlifting, all right. For building muscle, I say 4.5. I'm going to say 4. i say 4.5 i'm gonna say four yeah you'll say four what do you think because i mean yeah powerlifters think about the stereotypical powerlifter they're muscular i think even just the like culture of powerlifting a lot of times you're thinking bigger weights and so you're going to eat a little bit bigger. And so therefore, yeah,

it's going to be pretty high on the ranking of building muscle. I give it a four. Four. Okay. We'll put a four. We'll put a four then. All right. Losing fat.

Again, I just think of the stereotypical powerlifter and I'm just like, I mean, it can be good for losing fat, but who's really taking that part seriously, huh? Well, I think so much of what we're talking about here, like gaining muscle, losing fat, so much of it has to do with what you do in the kitchen.

It does. It does. Powerlifters tend to really, you know, overdo it kind of on purpose to get that power belly going. Yeah. Hmm. I say two. you know overdo it kind of on purpose to get that power belly going yeah um hmm i said two yeah well having more muscle you know having more muscle can help you burn more calories so i'll give it a two i'll give it three i'll give it three you want to give it three yeah you have your little bias for that well just because like when people transition out of power lifting they a lot of times they do pretty good right right? Look at Matty Forberg.

Being able to lose weight pretty quickly. And they do good once they stop powerlifting. Once they stop powerlifting, look at all the progress they make with their fat loss. Look what was underneath that fucking sheath of fat. All right. So it's a three for losing fat. Longevity-wise, if you're smart with it power lifting that bone density build oh yeah yeah that's true i mean that amount of strength that you've built through your lifetime it doesn't

just go away a lot of times people don't power lift for super long either so uh i would say i put it at like a three it's probably not it depends on your perspective you know like if you're if you're being reasonable with it and you don't mind losing some strength from the time you're 30 to the time you're 65 or something like that yeah then i think i mean i think i'll still be dead lifting squatting bench pressing for as long as i think i can handle it same here just depends on the weight using some versions of power lifting and i could also see times where i'm still going for sets of five and doing some triples and stuff so i think it's pretty good uh longevity wise but you just have

to be careful of how hard you're really trying to always get better with it you want to bump that baby up to a four i feel like do it if you're smart with that shit that's a that's a four like yeah yeah and then also like the the barrier of entry is still fairly low right we see a lot of people i i forgot her name um we had her on the podcast um she's the the older lady that's like i know you're talking about yeah what the heck she has a name but she's you know she's doing it well under her i think 70s um yeah and i i think like i said the barrier of entry is very low because you can still box squat. You can do a lot of these things like the West Side Method, and you can still lift a lot of weight safely. You're convincing me.

I'm going to bump mine up to a five. A five? Well, because strength is never a weakness. Weakness is never strength. And also when you think about it, like what is attacking our elderly people the most right now? I think people think that. Sarcomenia. Like what is attacking our elderly people the most right now? I think people think that, yeah, they think it's just the muscle loss, but the muscle loss is a byproduct of getting weaker.

People get weaker unless they do something about it. And the something that you could do about it is to implement some of the principles of powerlifting. Again, I'm not thinking like you need to compete, but a barbell is a really good idea of, you know, some versions of bench squat and deadlift. Those are things that will keep your eye on the prize and they'll keep you shifted towards wanting to maintain some sort of strength. There we go.

All right. So powerlifting comes up to an average of four stars. Oh, hey. It's our first – actually, you know what? Almost. Almost. So far left is going to be higher tier. There we go.

It doesn't want – it doesn't let me. I put that after that. There we go. There we go. It doesn't let me. I put that after that. There we go. There we go. Okay. Cool. All right. That was fun.

Now let's do, since we just did powerlifting, how about we do bodybuilding? Bodybuilding. Building muscle. Bodybuilding. Perfect. Bodybuilding. I mean, come on. We got to give it a five.

This is the first five. Yeah. Yeah, yeah. I think that's kind of, unfortunately, I think that's kind of lost sometimes. There's a couple like things in bodybuilding that I think are just, people aren't paying attention to. And one of them is like when you're in the gym, when you're messing around with bodybuilding, when you are bodybuilding, you're there to build muscle.

You're not there to like burn calories. You're not there to like burn fat. You're there to concentrate mainly on building muscle i think a lot of people go to the gym and they think i'm gonna burn some calories and that's true you can do some of that i mean you can do some of that and of course like when you're exercising at any capacity you're burning calories but i always thought the gym was for strength and the gym was for hypertrophy. I think that's where people should kind of spend their time and that should be their main source of concentration because when you're going to be

able to augment the body and to be able to have more permanent changes, that's where it's going to come from by having more muscle mass and or more strength. Yeah. Bodybuilding is also something that honestly melds in well with literally anything. And again, when we're talking about bodybuilding, it does, bodybuilding has ranges. like you don't have to be the person that's in the gym only like focusing purely on that like if you're an athlete and you want to add some muscle bodybuilding if you're a fucking gymnast you want to add some muscle body you can add bodybuilding to a lot of things so yeah five on building muscle about losing fat well that's what i was going to ask because i mean if we're talking about bodybuilding we know it's a majority not majority it's a a lot of outside of the gym as

well so i and i know mark you just said like we're not really burning calories in the gym but like bodybuilding is a 24-hour gig so i dude in my opinion it's a five for losing fat yeah oh no easily because like i'm also i mean think about this there's there's a five. For losing fat? Yeah. Oh no, easily. Because like, I'm also, I mean, think about this. There's, there's a lot of bodybuilders that even on prep, they'll do minimal cardio and just increase their intensity of what they're doing in the gym, you know, and adjust their nutrition to lose fat. So, you know, while you're holding onto all this muscle, you lose, when you're losing fat, you're only focusing on losing fat. You're not losing much muscle. So it's great for fat loss too. I'll say a five. Yeah, I would, I would say a five as well. And I think one of the reasons for it is that if you ever trained with somebody that's bodybuilding,

that's serious about it, that's actually going to step on stage, they don't mess around. There's a lot of volume. There's a lot of reps, sets sets and weights that happen in a short condensed period of time and it is hard usually it's usually pretty damn difficult i've been fortunate to train with branch warren and with stan efforting and a handful of other bodybuilders but like branch warren man that guy really like he's insane yeah he's insane it's a good way of putting it he's fucking insane he just really brought it you know and i can't imagine like i did one workout with him i was like wow like that felt and o'hearn you know michael o'hearn he takes his time he does he doesn't like work out in these condensed periods of time but stan uh shortens the time period but when you work out with mike i, you literally feel like a little bit bigger and stronger and like leaner from one workout.

That's not exactly what happened. But from one workout session, the soreness that you experience, you're like, man, if I do this for four to six weeks, I'm going to be really making some crazy progress fast. Yeah. Okay. So five for fat loss. L longevity i'm still saying five i feel like there's such a hard bias but i mean i do agree like if you're smart with it you know you can do that shit so you're old bodybuilding gets a zero for me for longevity because so many guys have died so sometimes i'm not the steroid guys. Because I know, like, see?

Oh, shit, I didn't think about that. You know what? When most people think about bodybuilding, that's what they think about, though. You know, you're kind of right. You can bodybuild responsibly, though. You don't have to take all the drugs. You don't have to do all that. But maybe we need a slash and a half.

Because the steroid side of bodybuilding, motherfucker, is dropping at 40, 45. But if you just do bodybuilding, you'll live for a long time. So maybe we have to give it a two and a half. I see a lot of older people bodybuilding. Yeah. And I think it's a really good idea for a lot of people. I don't think bodybuilding has any negative health implications on – has no negative health implications on your body except for when you're pushing to that IFBB level. And all right. So let's, so we'll think about this because like

there's the people that push it to those crazy levels. Like there's also contest prep, even for the natural guys where you're messing with your hormones and stuff. I don't know. I think that's pretty reversible, right? Oh no. Yeah. Even like, even though when you get that lean, my test was so low when I was that lean, I didn't want to have sex. I didn't want to – my test was low. But like after four or five months when I got my body weight back and gained a good amount of fat, I was back to normal. So it's not a permanent thing. Give it a four for longevity.

Whatever the average of – OK. We'll give it a four for longevity. Five plus five. 14 over three. So 4.6. Where. We'll give it a four for longevity. Five plus five. Okay. 14 over three. It's a 4.6. Yeah, we can't have a perfect.

Nah, bodybuilding ain't perfect. Okay. It's close. It is close. It's fun. It's something you can do all the time with anything. Bodybuilding's fun. I think Andrew got like a little mini bodybuilding workout in there today, right?

Yeah. It was so much fun. We just had a little bit of time. You did some biceps, tr i did all the fun stuff let's rewind guys real quick because i just saw that there's natural bodybuilding there too so we have a distinction we have a distinction my friends all right let's rewind real quick building muscle bodybuilding we're talking no bodybuilding normal branch warren bodybuilding it's a five for building muscle losing fat also a five you get to use a bunch of shit longevity zero zero so bodybuilding classic bodybuilding as in the you know npc bodybuilding gets a 3.3 damn really yeah it gets a 3.3 which means right now it just comes ahead of CrossFit. Actually, no, no.

It's between. Actually, yeah, it's between calisthenics. Calisthenics got a 3.8. Yeah, it's to the far right. Oh, come on, guys. Let's hit up natural body real quick. This is kind of easy. Yeah, I think you just drop it right in.

Building muscle? Yes. I mean, yeah, it's a fat loss. It's everything minus the health risk natural bodybuilding is a perfect five baby i'm sorry that's how it is do you think there's anything negative just about like the training like uh you know like bodybuilding and maybe not doing a lot else like uh not bringing in maybe you become like unathletic or stuck together ish or absolutely and maybe that is a negative on the longevity a little bit.

I don't know. The negative? Okay. So now we're bringing in a few different factors. I agree. If like all – this is the thing. If all you do is bodybuilding. Or powerlifting.

Or power – like if that's all you do. Even if like – because I look at my guy like Jeff Alberts who we had on the podcast, right? All he does is bodybuilding. He's like 51, 52 at i look at my guy like jeff alberts who we had on the podcast right all he does is bodybuilding he's like 51 52 you look at him he looks great andrew you could pull him up on the screen so people would see what we're talking about like a lot of those older bodybuilders who only bodybuild and they don't care about jujitsu or running or whatever even though they might not be the most limber guys they're still walking around strong they still have great bodies. They could probably build other capacities if they wanted because their body has been so resilient over the years.

I do think you should definitely add stuff in. You're also keeping some good mobility via some of the exercises that are done in bodybuilding, stiff leg deadlifts and rows and pull-ups and all those things. If you're choosing exercises and bodybuilding, you can still maintain some pretty good mobility. Absolutely. You know what I mean? Absolutely. And like us here, even though we love bodybuilding, we still talk about adding in different things so that you don't run into the troubles of being potentially,

you know, you lack certain areas of movement because you focus so much on lifting. Even on the pro side of bodybuilding, on the non-tested side where you got, you know, guys like Ronnie Coleman back in the day doing walking lunges in the parking lot with picture perfect form. You know, he's in the knees over toes, ass to grass split squat position with a bunch of weight on his back. yeah all right so that's our first perfect score oh andrew can you go to you know what this is oh i think we know what that is yeah yeah yeah coitus talking about sex yeah yeah so uh for building muscle co I mean. What's coitus? Sex.

Oh. It's the technical term. Sex for building muscle? I mean, technically increased testosterone. Well, okay. So I was going to say like it can, depending on position, maybe if you're holding her up. Working the glutes. Yeah, that too.

But what happens afterwards? You're tired. You're really tired. You're not really going to be motivated to move more. Don't want to do anything. So that's tough. That's really tough for building muscle, I think. That's a one.

It's going to be tough to build. Yeah, it's going to be tough to build muscle. I mean, it depends on how long of a session are we talking about here. Two minutes. I mean, that's the average session of everyone who's here brag about it if you're involved in some sort of like fuck fight type thing it was the best two minutes of her life you better fucking chill like she'll remember those two minutes forever all right it's a one for building one unfortunately losing fat

yeah i don't know i mean i mean i guess again depends on how long we're going for if you're healthy yeah let's just also give it like i think a one oh yeah change maybe yeah frequency also matters because like most people out here doing that shit twice a month sorry that's not okay longevity longevity it'll keep you around for a long time keep you happy month. Sorry, guys. Longevity. Longevity. It'll keep you around for a long time, keep you happy, right? Literally keeps you around forever like your seed will go on and live. Okay.

This gets a 5. Keeps you happy. Over 3. 2.3. That's unfortunate, but it gets a 2.3. That's where I've been going wrong. Just below CrossFit. Just below CrossFit. but it's 2.3 that's where i've been going wrong it's oh right yeah just below crossfit could we implement some weights while we're fucking like uh put on like a weighted vest yeah use like this a weighted vest would be amazing that might be attractive like some

ankle weights on her the chains she's like having to lift her legs up all right but let's be real honestly i don't know if like an iron neck as you guys are going i'm just not okay all right you guys know like in all the movies in all the movies whatever like he picks her up and they're fucking going at it on some table or whatever yeah maybe i'm just not talented because i've tried that and i've just been like this is too much work. Just get on the bed. Not only that, but like also. Your biceps blow up right away.

Right? It's not practical. Let's be real. It's great for the movies or maybe I just lack. And then also like, okay, maybe they are wearing protection, but it looks like they're not. Like they finish and they just roll over. I'm like, dude, you just made a huge mess. Like, did you not just

blow a huge load and like now that's just dripping everywhere oh god you the movies have no rules like they can penetrate right through blankets and clothes and everything yeah you're like what the fuck oh oh man all right just below crossfit all right cool just below crossfit what's up paraproject family it's time to stop dressing like you're a fucking preschooler and step your game up by checking out viore clothing now i'm not one to talk i wear a fucking pink hat that has a dog on it but at the end of the day at least my shirt and shorts are popping so head to viore because they have great stuff for your top and your bottom andrew how can they get it yes you guys got to head over to viore.com slash power project that's v-u-o-r-i

dot com slash power project and you guys will automatically receive 20% off your order. Links to them down in the description as well as the podcast show notes. Let's get back to the podcast. Let's hit a boxing. Boxing. Okay. Building muscle. Fuck.

Boxing. You're doing a lot of stuff. You're moving a lot of different ways. I think it will help with your muscle a little bit. There's guys that kind of like only box that are pretty muscular, but I'd just give it a two. I'd agree with the two. Holding your hands up the whole time and stuff. A lot of activity.

Fat loss. Fat loss, yeah. I would say you're going to burn a lot of calories doing that exercise. I'd give it a four. Even just hitting a heavy bag. Maybe even a five. I would give it a five. I would definitely give it a five. Let's hit up a five for boxing. If somebody wants to lose weight, fucking go box for a while. Longevity.

Now training. Well, do we have to? Well, I mean, it says boxing. It says boxing, so you can't just say hitting a heavy bag. You're right. Yeah, it's not fucking Taibo class. It's boxing. Longevity-wise, getting hit in the head like that?

Got to be a zero. longevity wise getting hit in the head like that gotta be a zero I wonder how many people that train for boxing that don't really get

hit in the head much you know it means you're good yeah yeah I can think of one guy well I know like Casey he doesn't spar he doesn't really spar

they you know they train all the time but they don't like they just they'll get in a ring with each other once in a while just to kind of like

just to go through it but they all agree like I don't, like, they just, they'll get in a ring with each other once in a while just to kind of like, just to go through it. But they all agree, like, I don't really love hitting each other in the head, you know, like it's fun sometimes, but they don't like love it. I think if you do it responsibly, throw some headgear on, I give it a three for longevity. Three for longevity. Okay. Okay. So where are we at?

I would say the act of like messing around with some boxing has a net positive, but getting bashed in the head is not great. Not good. That is not good. Okay, we're at a 3.3 with boxing. That is a tie with normal bodybuilding. So it goes right next to bodybuilding. Okay.

Okay. Okay. All right. We next have long distance running building muscle building muscle hey it's great for bone density depends on how it depends on how far we're going long distance yeah we're going i guess long distance being over what 10 miles five miles what's a half marathon these days it's a 13 13 that's considered long Yeah. I think for most people going over like five, six miles is pretty fucking far, right? Yes.

Yes, it is. And I think that would have a pretty negative outcome on their muscle mass if they weren't used to it and for a period of time. Yeah, and if it's the only thing that they're doing. Yeah, the only thing they're doing. But you could get used to it and you can handle that. Once you start going like 13 plus miles, I'd say marathon running and or long distance running, give it a zero for muscle growth. Our minimum is one. All right, one. Okay, so we'll give it a one for building muscle.

For losing fat, if you're good. Pretty obvious. There aren't many. I mean, yeah, that seems like a pretty big one for weight loss or fat loss if you're going to be a good at long distance running you're typically not heavy you're typically pretty light yeah you have yeah you got to make kind of a decision on on what you want to be there but i do think for some people just listening that maybe want to get into running you should understand that there's going to be a time period when you first start running that you're going to be really hungry.

And so you might have to – my advice on that would just be to do your best, like just let that play out. Let that pass. It's not easy because you're going to be like, I'm running a lot and I'm not losing weight. You're going to be frustrated and pissed. But I would rather see people do that than to try to run a lot and try to be in a caloric deficit at the same time yeah it's the efficiency aspect of it like you get better at it then you're not going to be burning as many calories because your body is better at doing the act it's not going to cause you as much fatigue so losing fat what are we giving it? Four? Yeah, I would say, yeah, put it at like a four. Okay.

Longevity. Man, I don't know. So there's, according to science, there's a lot of research showing that like particularly even like a marathon, a lot of these guys do have a lot of success with being around for a really long time. So I don't know. I find that to be kind of interesting because I think like running that far, I personally, after only doing one time, I just think it's, it's kind of extreme. Um, and I don't know, I don't know who they tested, but I know Zach Bitter shared this with me before. I'm not sure if it's the act of like participating in a marathon and training for it that led to these positive outcomes or if it's actually, you know, people that have run 10, 15 marathons in their lifetime. But I do know that my uncle is 64 and he's ran in 38 marathons and he looks like he's 39, 40 years old.

I mean, it looks absolutely incredible. So I would say longevity wise, I would give it like a four. Okay. It is great. Again, it's great for bone density. As you know, as you get older, like not only do you lose bone density, but you also lose muscle. So it seems like it's something, again, a lot of these things, if you don't take it

to the absolute extreme, can be pretty damn good for you. So I'd agree. Yeah. I'm cool with a four because I'm like the very few people that I know that have ran for long distance for a long period of time that are older. Yeah. They all still do it. And it's not like, you know, like, oh, I'm in a lot of pain or anything. So, yeah, I'm cool with that.

So where are we at? It is a, let's see. Yeah. So it's a three on the dot. And it actually, yeah, it's a three on the dot, which is a tie with Cross three on the dot which is a tie with crossfit okay sex was a 3.3 that means it's in the table above okay with bodybuilding yeah yeah yeah boxing bodybuilding and sex all came out so we got a little little bias on that one that's okay hey yeah there we go i don't think our bias is shining through at all

let's go to um next one uh yeah let's i guess let's hit mma okay so mma is a mix right mixed martial arts all of the above for building muscle i mean if you got to get i guess depends on the type of mma guy you are but if you got to get decent at wrestling grappling boxing all these different things like even at the lightweights you see that these mma guys have some muscle yeah even like they got muscle so but is it great for building new muscle there's so much activity that you have that you're responsible for it's like kind of almost detrimental too because the amount of movement you have to do. But I'd say it's probably okay to give it a three. Three? Maybe a two.

I guess we'll do a two and a half. This is another two and a half. I'm good with two and a half. Okay. MMA, two and a half rebuilding muscle. Losing fat. I think it's five. All the variable movement.

Yeah. Easily a five. Longevity. I'm going to say a three for longevity although like that's generous you think that's that honestly you might you might be right all the hits man like some of these guys getting kicked in the knee like if you're training mma you're getting kicked in all these different spots there's a lot of risk it's tough it depends on how you fight right like hoist gracie probably around forever right his dad was around i mean i don't think he's oh i guess his dad did some like fights too but they

didn't have like the fighting that they have now he did a lot of jiu-jitsu tournaments i think but anyway uh yeah i would say if we're just looking at mma as a whole i would give it like a three for longevity i give it three for longevity um there's some of the old school guys like they maybe a 2.5 some of the old school guys they like abuse drugs and stuff too so it's hard to know the don fries and the uh you know mark coleman and some of these guys are you know they they they they fucking scrapped yeah you know they really dropped a lot of bombs on each other. Yeah.

And I think, honestly, like, the verdict is out because these old schoolers, like, we are still watching them. You know, like, watching them age. So, like, we don't know for sure yet. So, I think that's maybe going to save it a little bit. But, yeah, it's tough. Where are we at? We're at a 3.3. It's right there with boxing and sex. Oh, here?

Yeah, right there. 3.3. Okay. What's next? What's that say? Olympic lifting? Olympic lifting. Okay.

All right. Olympic lifting. I would say for muscle building, I'd give it, I've seen a lot of people get pretty muscular from some Olympic lifting. Especially the legs. Those legs get jacked. Yeah. You know?

It's a little bit interesting, though. It's a little bit like wrestling. Not everyone gets jacked from it for some reason. I would say three. I would say three, too. You're going to build some muscle. With the amount of stuff you're going to be doing with a clean snatch, you're going to be training squats, too.

Super wide back from, like, all the cleans and shit. Yeah. Yeah. Say three. Cool. Three, four building muscle for losing fat. If you're only Olympic lifting,

it's weight training. I'd put it in the same as a similar realm as powerlifting. And we had powerlifting at a, we had powerlifting at a three. What do you guys think about that? Olympic lifting is even more often done with single repetition. That's true. Than nearly anything else.

So I don't think you're – I guess it's tough, man, because so much goes into every rep that you do, though, too. So you might only be doing one rep, but you also do a lot more sets. It's very common for them to sit there for half an hour trying to lift the same weight sometimes. There's a high level of skill acquisition within Olympic lifting also. Like, let's mean that they're exhausting. Yeah, not even taken away from it. But like to get good at a deadlift versus getting good at a snatch.

The amount of technique work you have to do, someone entering into that, Yeah, not even taken away from it, but like to get good at a deadlift versus getting good at a snatch. Oh, yeah. The amount of technique work you have to do, someone entering into that, it's going to take a while for proficiency. You can kind of learn to deadlift within a couple hours. Easily. If you've lifted a little bit before. Yeah. But good luck learning a snatch or a clean in a couple hours. That ain't going to happen.

You're going to ding a limp of lifting and take it down to, what, two or two and a half? But like the bar, though, it's moving around you a lot yeah you know i mean versus power lifting where you know it wasn't as much and we gave that a three i i mean i don't know i think there's the explosive movement plus the the strength component we gave powerlifting three for fat yeah i'm looking at this yes we did we gave powerlifting a three for fat yeah i'm looking at this yes we did we gave powerlifting a three for losing fat i think because people were just doing something plus you mean well building muscle i think you know it's very important yeah but i don't know i gotta give this a three i guess two at least three okay okay okay three longevity olympic lifting and longevity the people who stay in the game of it yeah it's hard it's hard for people to do for a long period Three? Okay, okay, okay. Three, longevity, Olympic lifting and longevity.

The people who stay in the game of it. Yeah, it's hard for people to do for a long period of time. In my opinion, I haven't seen a lot of older people doing the sport, but if you can stick to the sport, if you're still able to do it, I think if you're able to do a snatch, I think you live to be 100. If you can do a snatch when you're 60, 70 years old, you're going to probably live forever. That sport beats you up pretty bad. I would say longevity-wise, it's not something that you can just randomly participate in. Power lifting, as Andrew pointed out earlier, super low level of entry.

Bench squat, deadlift, pretty easy to learn, pretty easy to do. I would give Olympic lifting for longevity like a two. There we go. I'd give it a two also. That makes sense. Okay. Okay. So Olympic lifting comes at a 2.6.

And we had long distance. Zach Talander is upset with us. Yeah, he'd kill us. So far right, far right. Yeah, that's the lowest, yeah. It wasn't a one, though. It wasn't a one. Hey, we have no ones.

All right, wrestling. Yo, wrestling? Wrestling. Like coming off the top rope? I wish. No, no, not that wrestling. Damn it. Not professional wrestling. I thought you're talking about

like rick flair and stuff i give wrestling a 4.5 for building muscle yeah those guys they're always jacked they're always pretty you have to be you have to have the strength to get low shoot lift up another human being stay on top of another human being x be explosive from like yo if you if you learn wrestling and you learn how to become proficient with that movement, they all got the traps and the fucking walking like this. I give wrestling a 4.5. I wouldn't want to give it a 5, but like it's – a lot of them even look like bodybuilders, bro. Yeah.

You know? I'd give wrestling a 4. A 4? For muscle building. I think, yeah, a lot of the guys, a lot of the people that do it are super jacked. It's actually a really interesting sport. I'm kind of surprised that there's not a bigger push with youth, you know, our youth doing it. Like, seems like a lot of parents are like, I want my kids to do gym.

They're going to start out doing gymnastics. But if a kid doesn't like gymnastics, maybe you might want to try wrestling. I think wrestling is really neat. Like what a cool thing to learn and to get over and to get past, to be that close to somebody else that you're, you know, kind of in combat with. I think it, I think it'd be really productive because I think it has almost all the attributes that gymnastics has. It's just different. You're wrestling with somebody else rather than being on a piece of equipment. Absolutely. For building muscle, would you give it a 4 or a 4.5?

I'll say 4. 4? Yeah. All right. Let's toss it 4. Losing fat, 5. Jesus. I say 5.

No question about it. Just the sheer work you see wrestlers do with training. I never went out for the wrestling team because i was always like that seems way too hard yeah i mean they talk about like weight cutting and stuff and i know it's a little bit different but man those guys work hard those guys yeah those guys work longevity i mean honestly for i've seen old guys who are older wrestlers and they come into juj-jitsu and they still have that base and they're wrecking house. I think the base of movement that wrestling gives you gives it a five as far as longevity is concerned.

That's my opinion. What do you guys think? I think wrestling in terms of helping somebody build some attributes that are going to be great for longevity is definitely really high but it's kind of hard to move super explosively as you get older but a lot of times it's only hard to move explosively as you get older because you are separated from your sport at some time so yeah I would say that wrestling is kind of low on longevity just because it's so uncommon to wrestle. As you're older. Yeah.

It's like, it's just not, I know like Eric is, is involved in like, he goes like to like a wrestling school and club. Yeah. Right. Like for example,

it's kind of hard to figure out how to wrestle. Like jujitsu is everywhere now. Right. But, but wrestling seems more complicated to me. And anytime I've talked to somebody that used to wrestle or still currently does it's always like a neck thing going on yeah you know and it's like it's kind of just like lingers a lot of wear and tear and maybe that's why they

don't do it anymore yeah and i was going to say the explosive movements and stuff sometimes can lead to some like just uncomfortable collisions damn y'all are right yeah so yeah that's the thing it depends on how you do it, but the neck things, a lot of them have quite a bit of wear and tear. And that's partially because the style of training that old school wrestling training does is like really beat your body up.

Like they run kids into the ground because it's kind of part of wrestling training culture. So we know you don't have to do that to get good at something, but that's kind of part of the culture. So yeah, what did you give it? You guys gave it a three? Three seems actually pretty fair for that.

All right. Let's see. That puts it at a solid three. I don't necessarily agree with that, but I guess, all right, puts it at a three. So it's at the top of that list, too. I think it should be higher. I feel like it should. you know what i feel like for longevity i would give wrestling a 3.5 just to bump it up to just above because i i like it's just so useful it's so useful i mean

what do you guys think i think it's really useful too yeah when looking at this i i would yeah 100 all right so let's see that would be a 9.5. Do my calculations. Calculations. Do my calculations. It's a 3.1. So it's- Some math person's going to comment on this thing and then be like, you guys fucked this

all up. Yeah. So it would be above, so what did we give boxing? We gave boxing. It'd be right below boxing and above sex. There we go. Are you using the PEMDAS method or whatever it's called to make sure you get all the numbers correctly? Dude, yes.

And you know what? Sex shouldn't be there where it is. Sex was a 2.3. Ah. See? Yeah. See that? That's odd.

So sex so far is the lowest on our list so yes it goes right there behind the bottom of the barrel yeah see okay good good good we've cleaned this up all right pilates pilates oh for building muscle um i've never done pilates so i don't really know where it would stand with building muscle i guess maybe i can just make a guess and say from what i've seen i I think it's like a two. There you go. Yeah. I would say it's a two also.

Ryan Doris, we talked about him in the last podcast, but he's a natural bodybuilder, professional natural bodybuilder who's really dove into Pilates. And when you do a lot of the reformer stuff, you get a lot of muscle activation. So maybe you're not building a crazy ton of new muscle but you are learning to activate muscle groups that typically maybe you weren't working or were fairly dormant and that can help build a little bit of muscle over time so for muscle building yeah a two makes sense um fat burning i burn a lot of calories doing it yeah i put it at like maybe a three i would say three three yeah okay let's put it at three for fat loss um longevity i say it's something you can do forever it looks like it

yeah yeah it looks like you can do it for a long ass time four four i say four four four five i was gonna say five but so 4.5 sounds good. 4.5. There we go. All right. So 9.5. That puts Pilates. Puts it at 3.16. So put it behind MMA. Damn. Okay.

Let's see. Do we have MMA? We had MMA at a 3.3. Okay. Good, good, good. Good. This list is. Strongman.

Strongman training. Oh, hey now. Muscle building. They can't be weak and do strongman. Those guys have to be really big. Gotta have muscle to be strong. Yeah. I say five.

I agree with that. I was going to say four. Because bodybuilding is specifically for building muscle. Strongman's not. it's more of a performance thing but a side effect is you're gonna build some muscle yeah i'll say four because it's a fuck ton of weight and like some really uh interesting movements let's stick four and a half on that b then okay yeah yeah there are a lot of movements in strong man are like they're good for movement like the

yoke walk or the like walking with an atlas stone having a walk in that position it's it's tough yeah so yeah let's give it a four and a half how do you guys feel about that four fat yeah for muscle 4.5 sounds good okay 4.5 for losing fat it's it's tough because the strongmen are big. But what you just said, you know, yoke walk, like, man, that's, you're burning a lot of calories because it's your body weight plus whatever the heck. Like, and some of these weights get ridiculous. I mean, 10 steps and, like, who knows how much you're burning. Yeah.

And you can be very fit while doing strongman training. I know, like, we think of the Brian Shaw and the Eddie Halls. But you don't have to be that big to do and be proficient at strongman. Yeah. There's also John Anderson. And there was Mariusz Pucinowski. You know, some guys that were pretty damn lean. It seems like it burns a crazy amount of calories. One of the things that's difficult with Strongman is just getting the implements themselves and to, like, utilize them.

These guys usually utilize—because Strongman is so brutal, they usually only do Strongman-style training, like, one time per week. They do things that kind of match up with what they're asked to do, like, on game day. And the rest of their participation is just like in the gym yeah you know doing normal reps and sets yeah if we can separate the in and out so the the outs right like calories burned during one of these workouts is insane but these guys caloric intake is it's a dude i watched brian shaw kill i think it was like 20 000 calories in the day like it's it's a lot because they do a lot. So if you can separate those two, yes, it burns a lot.

It's just that they need a lot of energy to do this. They need a lot of fuel to lift the weights that they're asked to lift at some of these contests. But if you're trying to give advice for somebody to drop fat, I don't know. I would – a four. Yeah. I would agree with – I think a four is fair. Yes. If I'm thinking about like programming

for somebody which is a good way to look at it you're programming some bodybuilding and some power lifting and occasionally you say hey do a farmer's carry like i'm thinking the farmer's carry is uh kind of the fat shaming part of the workout as jesse burdick would put it right okay so now what do we think for longevity with With the nature of the movements, I think it can be something great to do as you get older. Like the nature of having to hold an Atlas stone and pick it up and place it over something. If you're using the appropriate weight, that's good for movement. You have to be smart about it because it's strong, man. So they're going to push it very, very hard.

And some of those injuries might not ever be able to get rid of them completely. Some of the stuff for a strongman is just so heavy. That's true. And what they're asked to do is so heavy. I remember going to Derek Poundstone's gym in Connecticut, and Derek was a really crazy strong United States strongman guy. And I went to just like looking at something. I was like, oh, let me just kind of see.

Let me try to pick this up. I tried to pick it up, and he's like, that's 640. I didn't even start working out yet. I just saw something. I was like, oh, it looks kind of neat. I'll try to pick it up. And it didn't budge, of course. Anyway, he showed me how to do it with technique, and I was able to move, it looks kind of neat. And I'll try to pick it up. And it didn't budge, of course, because anyway,

he showed me how to do it with like technique. And I was able to move it around a little bit. But the kind of weights that these guys are asked to do is absolutely insane. It's unbelievable how strong they are. But in terms of longevity, I think the ability to do some of these movements would be great as you get older. But again, kind of like wrestling, it's kind of hard to figure out how to. Really hard. Yeah, really hard to like get a hold of some of these things.

If you could do some strongman, I think it would get a really high rating for its ability to help people live longer and be stronger and have more muscle mass. But I would just, I got to give it like a three just because the access is kind of hard. Three? Yeah. All right. That's a 3.8, which is actually a very high score. I think that would put it right there with calisthenics and powerlifting. What's the powerlifting?

Powerlifting out of four. So it's, yeah, it's right under, yeah, by a strongman. Good. got a four so it's yeah it's right under bright yeah by a strongman good some people listening might think it's lame that i'm kind of referencing just the ability to go do something but i think it's a big factor it is huge it is like when you're talking about wrestling like it's hard to find a wrestling club as an adult usually wrestling clubs are like for college students and youth yeah there are no like adult wrestling clubs. You know what I mean? You don't want to be the weird guy hanging out at the high school

in your jockstrap. I'm just here to wrestle with the kids. Alright boys, who wants to want some rounds? That's not. Oh lord. Walking, rucking. Walking and rucking. Yo. rucking. Yo.

Building muscle. Building muscle. It could be, I'd say, I'd say two and a half. I'd agree with that. Yeah? Building muscle? Yeah, because I'm just thinking, like, I don't know, sorry, just throwing in the first thing that came to mind, like Navy SEALs are pretty jacked, but they do more than just rucking. So two and a half is fair.

Yeah. We had calisthenics at two and a half ago. Two. Two. Two. Yeah, yeah. All right. Losing fat.

Walking adds up. Could be great, especially with the added weight. Amazing for losing fat. I'd say five. I can't argue. It's part of all our habits, and there's a reason why. It's like if you don't walk, you're usually fairly sedentary, and that shit adds up. Damn, did rucking just get – okay, keep going.

Yeah, let's give that baby a five. Rucking is something that all of us should be doing, I think. Yeah. It's just kind of annoying. Kind of annoying to do it. Just throw a weight vest on and take a walk. We've I think. Yeah. It's just kind of annoying. Mm-hmm. Kind of annoying to do it. Just throw a weight vest on and take a walk. We've talked about it before.

It's so good for you. Yeah. Hold some tomato cans as you walk. Yeah. Right. Actually, I'll get my weight vest back from Casey. He has it. He stole it.

Yeah. He liked it. He likes working, wearing it all the time, right? He wears a 40-pound vest while working and walking around in a warehouse, peeps. Wow. And he's like 52 or some shit. Mm-hmm. Yeah. Anyway. Longevity? Yeah. Five. Yeah. pound vest while working and walking around into warehouse peeps and he's like 52 or some shit yeah longevity i yeah five yeah damn that's all i was like wow rucking just got boosted that gives it a score of a four four on the diggity dot four on the dot damn four on the dot so actually no no it's right there right by power lifting oh really oh yeah 4.1 to

5 would be okay that makes me feel better yeah you know an interesting thing with something like rucking is that you could scale it up to where you use heavy weight so the impact that it has on muscle growth could even be higher it could rucking yes rucking might get a five straight across the fucking board just because and again you know everyone has access to it you know it's just like put some weight on go for a walk and maybe at first you only deal with 10 of your body weight and maybe do that for six months and then maybe you progress to having more and more weight over time all right so limited we had it at muscle building at a two but obviously you can add more weight and that shit that adds

load but um but we're talking about just walking right walking slash rucking doesn't it yeah i mean yeah yeah walking rucking i meant walking with a vest on yeah because i'm just thinking like well if you're backpack or drop down into some push-ups but that's not what we're talking no no no but a lot of times when people are rucking, they're also on a trail. So a lot of times they're going like up and down hills and like, I don't know. It's pretty brutal. Are they bicep curling when they're doing that though? You could be carrying something. I mean, that could be a form of rucking, but normally just like a backpack or a weighted vest.

A weighted vest. Have you walked with like a weighted vest? No, I'm not disagreeing that it can build muscle. walked with like a weighted i'm not disagreeing that it's it's a it can build muscle but again on this tier list if we're going to say it's about the same as as natural bodybuilding or bodybuilding in general natural bodybuilding is out of five but remember this is what would we say like with dragging a sled you know like dragging a sled would probably be pretty high in terms of like gaining muscle right just because the variables and how many you can pull it forward, you can pull it backwards.

I think rucking like muscle-wise like should be pretty high because again you can wear quite a bit of weight. And I just don't see how your body wouldn't respond both muscularly and also from a bone density standpoint. Yeah. When you think of everything that has to stay stable, number one, like your core is going to have to stay stable as you're moving each leg that you're picking up,

whether you have 30, 40, 50, 60 pounds on your body, you're going to have to become better at doing that. So you'll be building some muscle all over while doing something like that, even though you're not bicep curling, right? So it could build a decent amount of muscle just by walking i'd bump that up too because we had it at a two walking slash rucking what do you guys think well you said five i can't go above a four can't go above a four sounds good to me four all right let's do four. All right. So then that puts it at? Four, five, nine, 10, four, five, nine, 10.

Carry the one. 4.6. 4.6. And it's accessible to everybody. It's below. Yeah. It's right there. So I think that does make sense.

It's accessible to everybody. All you have to do is grab a vest. It's something anybody could do. It's fucking solid. Yeah. Plus, guys, remember, this is the average of longevity, building muscle, and losing fat. So that's how this is ranked. We have one last thing.

Power Project family, shut your fucking mouth. We've been talking about breathing through your nose and nasal breathing during your sleep for the past five years. That's why we've partnered with Hostage Tape. It's the best tape on the market. It sticks to your face even if you have a beard. So head to hostagetape.com slash powerproject, and you'll be able to get a year supply of tape for 55 cents a day that shit saves you 150 dollars it's a no-brainer links in the description and the podcast show notes enjoy the show brazilian jujitsu bjj bjj okay for building muscle

for building muscle i'm not biased or anything, but like 10? I mean, there is the factor of you are working against the weight of somebody else. You do have to, even if you only did jujitsu, and you should definitely lift when you do jujitsu, with jujitsu, but if you're only doing jujitsu, you would be building, if you came from doing nothing, you'd build muscle because you'd have to get better at dealing with the body weight of another individual and moving around the body weight of another person but would it build as much muscle as other stuff i'd give it maybe uh i'd give it a two and a half sounds reasonable sounds like it would be a little bit like

a little bit like wrestling but wrestling is a little different because wrestling is maybe a little bit more static. Wrestling, you have – You pull on each other a little bit more and stuff, right? With jiu-jitsu, obviously, there's the gi and the no-gi. No-gi jiu-jitsu would be a little bit more like wrestling because there's so much more movement. But in the gi, there's aspects where like, yeah, there's a lot of isometric holding, but you can – it's a little bit slower, right? You don't have to do all the takedowns that they typically do in wrestling right and you don't need to be super explosive

to be good at jiu-jitsu either because like there's a lot of holding in these in these areas but all wrestlers almost are fairly explosive not all jiu-jitsu athletes are explosive so it yeah you could have slowed down wrestling yeah fair. Yeah. We had wrestling at four. Yeah. Jiu-jitsu at a two and a half makes sense. Losing fat. It's huge. I'd say five, right?

Yeah. I'd say five. Yeah. There are some big jiu-jitsu people, but if you're doing it and you're training, you'll be putting a lot of work. Oh, yeah. You'll be losing a lot. You'll be burning a lot of calories. So, yeah. You'll be losing a lot. You'll be burning a lot of calories.

So you got to say five. Yeah. Okay. Okay. I'd put it at a four. I mean I know you do burn a lot of calories but like the ability to just be lazy, right? Well, I mean you could be lazy in all of these though. You could be lazy in all of these but like a lot of – like when I see a lot of people do jiu-jitsu, it's like there's a lot of holding certain areas.

There's a lot of – I mean you do want to be – you want to play it well. But a lot of people like will hold like half guard. It looks – when you watch competition, it looks lazy. Competition kind of looks lazy. Like one guy will just like lay down on his back and you're like, what is he doing? I mean I know what they're doing, but it kind of looks lazy. Like one guy will just like lay down on his back and you're like, what are you doing? I mean, I know what they're doing, but it,

you kind of looks lazy. Yeah. I'd put it at a four, 4.5, 4.5. Okay. Okay. I'll meet you.

Andrew has his jujitsu bias. You ever seen the wrestling kid? Not even. I know. You ever see the wrestling kid that just starts down on the ground? You ever see that guy? Yeah. The wrestling kid,

what? He gets like on his knees. Yeah. There's a wrestling kid who's just like starts down and he just fucks everybody fucking everyone up i the young guy i want to say he's like high school guy yeah i saw a change in the game man i saw a clip of this dude recently actually i think i might have shared with you guys it was like boggled my mind once like let me let me pull this up for you guys real quick. I want you to see this because he is trained by – oh, is it this guy too? There's probably more than one guy doing it, but this is the first I've ever heard of.

Like he just drops down. He just stays down there. Guys. They're so confused. Yeah, there's this guy. Andrew, after you see this pull up Mr. Fast Twitch on Instagram because there's something you got to see there

you don't usually see that with wrestling where somebody starts down you know you've only seen it from the guy you know there's some athletes that you know are missing a leg or something like that that start obviously lower but it's interesting that that guy implemented that AJ yeah Mr. Fast something like that that start obviously lower but it's interesting that that guy implemented that aj for i didn't see it yeah yeah mr fast twitch aj ferrari and it is god which video cool name

yeah this dude i saw this clip of him and oh is it far down i hope not he's fast he not he he like like a ferrari he's doing some of these fucking takedowns off of his knees but i won't be able to find it it's we're gonna have to do too much digging check check this guy's page out he's he's pretty wild he's pretty wild now for jujitsu the last thing is longevity this is the thing i think that jujitsu can have a very high level of longevity, but like, it's very easy to get yourself just like stupid injuries in it. Because like,

if you're stubborn and you let an arm bar hold a little bit too long, cause didn't want to tap, you tear a peck. If you don't tap to something like you could, you could rip a knee. I think it's great for your body and great for longevity, but like in, in practicality,

human error comes in. So because of that, I'd have to give it like a – I'd have to give it a three. Yeah, you're trying to like fight each other kind of in a way, right? Yeah. It is – out of all the martial arts, in terms of doing it for a long time, I think it is the safest if you're smart about how you go about it. Like no matter how smart you are with boxing, you get hit in the head a lot it's not good for you jujitsu just tap early cool but like human error you know pride all that shit comes in and for most people a little bit shit here happens but like what do you think answer um i again i i think um i think you're trying to play it safe to not be

biased but um i've just seen too many people fuck themselves up through the years yeah yeah no i yeah and i've seen like some like very skilled people do that as well um it's just it's tough because the way i feel about it right now like i do feel like i could do it forever same and i've seen many older people you know on the mats and you know they come and go and they do talk about injuries and stuff, but they're still doing it. Yeah. Um, that's true. But I get what you're saying though.

Cause yeah, like just human error, but like, I don't, is that the human's fault or is that jujitsu's fault? That's the human's fault. So I, you know,

I, and I understand it's like one in the same, like it's a whole, um, I can't give it anything less than a four. Let's give it a four. Okay. All right.

So that gives jujitsu a 3.6. And that would put it below strongman and calisthenics. Put it below calisthenics. I would say with almost like with the large majority of these things um if you don't compete in them yes if you don't compete in them it will probably raise up the level of longevity absolutely uh but if you you know if you start to if you start to listen to the beat of other drums that are going off, and that's how the Boston Marathon felt for me. Watching other people pass me and just the noise of it and the energy that was there was really awesome and unbelievable.

But it would have been really easy to go to the beat of somebody else's drum. But I knew that wasn't what I needed to do. And I think it's easy to get caught up in that, in jujitsu and these other things. And jujitsu seems like a real tough one because a lot of times it seems like you're starting out at a similar time as somebody else. And then how, how do you, especially that guy that's like maybe similar age, or maybe the guy's even like, you know, like an older guy, he started the same time as you. And you're like, and he's a little quicker on that. And he even like, you know, like an older guy. He started the same time as you and you're like, and he's a little quicker on that.

And he's like, it's got to be, you know, I dealt with that in pro wrestling. You know, you see these guys are super athletic. They could do all kinds of crazy stuff. And you're just like, at some point, I think you have to kind of settle into like knowing your own, staying in your own lane, running your own race. And you got to just keep telling yourself that over and over and over again.

It's not about them. It's about you. And you got to keep reminding yourself of that. So I think all of these sports that we mentioned, they can all be very safe if you're able to stay in your own lane. If you don't compete like MMA, like imagine just training MMA, like that's super healthy. Yes. That's great.

And yeah, if you're okay you do have another opponent you are you know practicing with somebody else so you can hurt each other but if you're doing it for exercise and doing it to like kind of learn you know maybe how to defend yourself protect yourself a little bit you don't have to go crazy to be able to get better at that you know yeah you know like with jiu-jitsu I think every guy should do it that's just i mean that is my personal bias and i think you can be really safe when doing it it's just there's there's too many emotional factors that come in you you got to be like let's get to a point where like you're okay with losing you're okay with tapping you're okay with submitting when you need to

submit because the kind of person that wants to go in there and be like, I will never lose. I will never submit is the person that will tear their knee to shreds and fuck themselves up because they were just too prideful to call it. Like it, not only does it test your body and help you out, also test your ego. And if your ego's here and you're trying to learn something where you can get broken, you will get broken. Right. But if you can tame that, it's, it's great for anybody getting older i we andrew you and i we're going to be doing this till we're older because we understand that but you go into it and you don't understand that and you've got a huge ego and you don't want to lose you're going to say jiu-jitsu fucked me up seems like it could be really frustrating you know like

see the guys in basketball they get tangled up and next thing you know they're like they're having words and they're like fighting and i would just imagine like from what the guys in basketball, they get tangled up and next thing you know, they're like, they're having words and they're like fighting. And I would just imagine like, from what you guys described before, it seems sometimes demoralizing the way that someone can just like own you. And in those situations, I would imagine like you, you almost like the guy is so much better than you that it is almost irrelevant. But when you're a little closer to somebody and they you know throw an elbow a little bit you know kind of into the mix because they don't know how to do anything else they need to like fucking kind of cheat or they use their nails or some weird dirty shit that probably makes you mad and when you're both not like super high level i can imagine like you just

get frustrated and you just want to like fucking smash guy probably. But you kind of can't, right? So then you get your shit busted up. I think it self-regulates. If I go in and Encima's destroying me and I somehow manage to get into some sort of a position where I can cover his mouth or do something dirty like that, that's going to be the last time I do that. You know what I mean? So it self-regulates but it also i think what you're talking about like with basketball you know like yeah people start

throwing elbows and then it gets it starts elevating and it gets to that point to where they're like they're both throwing a tantrum and they want to fight each other it's like well you're starting kind of fighting already and you don't it's like the dick measuring contest ends very quick because you're like oh he's better than me and i'm gonna tap and we'll just keep going yeah that's kind of the end of that story yeah but i think you're gonna get hurt probably more if you're a little more even right like and you start to get oh yeah yeah you start to get flustered or frustrated with the guy you're rolling with yeah the only times i've ever gotten injured was with another white belt and that's just because i'm like oh his guillotine's not really in like i can get out of

this and you know you pop your head out but then it's like oh fuck dude my neck's kind of jacked up now versus if it's a brown belt or something i'm like oh wait where let me see where this goes and yep i'm tapping now you know yeah yeah let us know what you guys think about this tier list um yeah let us know we're fucking stupid because i have a feeling it's like what you know someone's gonna say something this is a three-factor tier list this is actually very uh yeah there's a lot of nuance and i like how do you know like the combat sports are all like kind of lined up together let me do it like this oh bam because that that just proves that like our system worked out pretty good wait up andrew what the fuck did you just do do you just fuck things

up no i didn't i just do it like that real quick oh okay okay okay yeah um but yeah remember this is a three-factor tier list so building muscle losing fat and longevity are all averaged into our judgment of these right so yeah So yeah, it's science based, science based guys. We use maths. All right. Take us on out of here, Andrew.

All right. Thank you everybody for checking out this episode. Again, drop those comments down below. Follow the podcast at MB power project all over the place. My Instagram is at, I am Andrew Z and SEMA. Where are you at?

Discord's down below guys. Check it out. Q and A coming soon. Probably next week at SEMA Indian on Instagram and YouTube at SEMA yang on tiktok and twitter mark i'm at mark smelly bell strength is never weakness weakness never strength catch you guys later bye