Mark Bell's Power Project - Understand These CONCEPTS as You Become a MASTER of Your Fitness || MBPP Ep. 816

Episode Date: October 10, 2022

In this Podcast Episode, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about following what you are interested in most. Lean into them and be grateful you found something you can obsess over.  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://www.naboso.com/ Code POWERPROJECT for 15% off! ➢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 Code: POWERVIVO20 for 20% 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://eatlegendary.com Use 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://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ https://www.facebook.com/markbellspowerproject ➢ Twitter: https://twitter.com/mbpowerproject  ➢ LinkedIn:https://www.linkedin.com/in/powerproject/ ➢ YouTube: https://www.youtube.com/markbellspowerproject ➢TikTok: http://bit.ly/pptiktok  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

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project and you will automatically receive 150 off of the pod pro cover or the pod pro cover and mattress combo again no code for that you guys will get that automatically links to them down in the description as well as the podcast show notes. No one thought it was weird. It was just people were just doing it. And that was in Copenhagen? That was funny, yeah. Did people seem to be more fit in Copenhagen? Like when you're just looking around and walking, were they more fit there?

If there was anybody fat there, it was just Americans. I'm pretty sure. Yeah, they were very, they're in very good shape. They have like super high like taxes and stuff, but people get paid really well for just any kind of job, just working at a coffee shop and stuff. So the society as a whole has some of its drawbacks, but the people are really well taken care of go yeah they value being in good shape and they value being um they value being like fit in some way a lot of uh they don't really ride their well yeah they ride their bikes quite a bit but especially in uh sweden which is not too far away from there they uh ride their bikes a lot sweden it's french for the origin of whites um is that right there is that like the trampoline thing yeah so guys if you're listening on audio we're pulling up like apparently

in copenhagen they have these they're they're like trampolines and it's just infrastructure that promotes people to move and jump and yeah that's great and we see it of a drain it's like a jumpy thingy yeah and uh we see it sometimes in parks and stuff like there's parks throughout sacramento and davis and stuff that have like like a pull-up bar and i don't know if you guys ever seen those like makeshift ellipticals and stuff you ever seen that yes yes and there's like things you can like turn your arms and and the like the uh like leg press looking ones that you sit in you just push like a it's just like very minimal resistance but it's like it has it's just like a bar and it just

like how far can you bend it and it's like i don't even know what the actual like thing that's putting up the resistance but like they have those too yeah that's kind of cool to have some fitness uh just i guess integrated into but like it's weird too because a lot of times things like tracks and stadiums are like closed locked off there's a lot yeah well i guess people can be assholes right people fuck everything up yeah but i've had to jump a lot of fucking high school fences to be able to get to that track i have too many years ago now i'm like i'm not gonna try to do that well the davis track luckily is like open for the public, right? It's fucking great. It's amazing that they do that.

Because all the tracks that I've tried to go to before, like the one right by where I live, I always have to jump that fence. And it's just like, oof, this is a risk. And the field is nice, too, at Davis. It's well-maintained. And somebody that wants to get some barefoot work in, it's great for that kind of stuff. Yeah, it is.

It is. We were just talking about, you know, it's funny how, I mean, you started running a few years before. There was Nick who transitioned from doing like bodybuilding and powerlifting. Nick Bear. Nick Bar. What a beast. He is a beast. He is a beast.

245. Now you're not. A is a beast. He is a beast. 245. No, you're not. A 240. Oh, there's no way. A 245 marathon is what he did. I might have that slightly off. I think it was like 249. Yeah, something like that.

Yeah. Anyway, props to him. That's fucking ridiculous. It is crazy. A lot of other fitness people we've seen make squats who started to run again. I've seen some people who are doing a lot of powerlifting when powerlifting was super popular on social media. They've transitioned to doing like Peloton type workouts and stuff that allows them to move more. My boy Sam Okunola is running. And Sam, Sam, get your ass over here, buddy. Samuel. Samuel. He's running far too. He's's running far and he doesn't look short he looks pretty he looks pretty damn big right this beautiful chocolate man of course i'll pull him up yeah yeah sam is a huge by the way this is a guy who won wnbf worlds

um actually wasn't wba worlds is if Worlds, another natural organization. But he won the world championships. Bodybuilding? Natural bodybuilding. Damn. Yeah, so he was drug tested a lot of times. Bullshit. But yeah, he won that back like, I don't know, 2017 or 2018. But he is still jacked and doing a lot of running now.

Some of our fans might have seen him on Squat University because he was having a hard time getting good depth on his squats now he doesn't have a hard time getting good depth he might squat deeper than anybody i've seen with the amount of weights he's using and with his height sam is about six one six two you know what i mean so he's squatting i can't squat because i'm too tall bro oh dude yeah his squat is beautiful it's not that i'm too tall it's my femurs oh yeah yeah if you had femurs like this you'd have trouble squatting so yeah yeah but it's pretty cool seeing like a lot of people who have been very high level whether it's high level bodybuilding or high level power lifting transition into uh something else while still keeping the skills that they had in the in the former sport you know i think nick is transitioning back into

focusing a bit more on lifting but he's not dropping running yeah i think you know the stuff with the bodybuilders too i think may have been a little bit of a scare and uh that was uh pretty pretty recent where we had a lot of bodybuilders pass and you're thinking like okay i am aware that those guys a lot of those guys use peds and like that, but a lot of these people get blood work done. A lot of these people are like, I don't know, as far as I know, they seem to pay attention to their health pretty closely. And again, I know that they're taking stuff that doesn't agree with the body, but so does your average person when they are choosing to drink and not sleep properly

and like making a lot of other dangerous choices as well. And I think that people may have looked at it and said, you know what, maybe it would be good to like train some other systems of the body instead of just working on strength. The other thing that I look at is when it, once you're in the gym for a little bit,

let's, let's say that, let's say that you're in the gym for five years and you have pretty good knowledge and you're getting after it in there. You're training pretty heavy. You're doing your squats and benches and deadlifts and some things like that. You're doing your lunges and overhead presses and like you know about pull-ups and bent over rows and all the big money lifts. And you know how to eat, right? If you, if you pay attention, you start to actually look around the gym. You're like, who in here is kind of the best at some of these things?

And who in here is like, who are some of the older people in here? Start looking at the guys that are 35, 38, 40, 45. Maybe, maybe, maybe, you know, the guy that's 50 that talks to everybody and rest 10 minutes in between all his sets, always wearing his weight belt. He always has tons of dad jokes. He's the guy that if you ever forget anything, he has like whatever you need. He's got chalk. He's got baby powder. He's got everything.

He's got everything. He's got that giant ass gym bag, right? Well, when you look at a lot of guys like that, unfortunately, they're not usually very athletic. And I would assume that that person was probably kind of athletic at some point. They probably could move around pretty good. And now it might be a difficult thing for them to tie their shoes. So I think that a lot of people started looking. And if you think about someone like Charity Witt, like she was really strong. She was doing great with powerlifting, but she also got injured a bunch. And when you get injured and

your back is compromised and stuff like that, and you can't move well anymore, you're like, man, I think, I really just think it's time for me to do something different. And I think a lot of people made that choice kind of around the same time. It seems like. Yeah. Like Sam right here, actually, he hasn't only started doing running. He's started to implement, there's some things that I think he saw maybe from Dre and from some of the stuff we were doing here, but he's been implementing a lot of movements that allow for either to work single leg on each side, work depth, work different types of ranges and different types of movement. Because with most gym movements, if you're just focusing on squat, bench,

dead, and then even in your accessories, if it's just things that have one body part working, your whole body doesn't work together. So he's been maintaining size, but he's been increasing his capacities. And I think it's helpful to have it already too, right? So here it explored a lot of that. So he got that out of his system um he feels good enough about his physique to where he can concentrate on oh let me see if i can get more flexible through my hamstrings or let me uh take my time with this other uh type of movement or athleticism whereas somebody that hasn't maybe seen any abs yet yeah like fuck all this man i'm gonna go in the gym and get jacked. I feel it.

No, like, I feel that. I was actually going to ask. I mean, I think we talked about this in the episode before, but, I mean, do you guys think it's necessary to go in deep with the muscle building if, like, if you haven't done that before and then add in some of this movement stuff we talk about or you think you could do it concurrently? Oh that's that's that's tough because exactly what mark said yeah you know is

where i mean i'm still trying to dig out out of this weird hole of like well i don't look like those guys or i don't have abs i don't do this so i'll do the the functional stuff once i start developing this muscle um first off it's extremely motivating once you do start getting into the gym and you're like oh shit like i can see a vein there or like oh my that tricep workout that was fucking dope like i can actually see some size building and so once you kind of get that momentum going and then you start developing the the habit of like going to the gym and that being just your lifestyle. Yeah. That definitely makes the more tedious stuff way easier.

You know, like just again, going back to like when we first got in, well, when I first got in the gym, like I would see some of the other dudes like stretching or warming up or whatever. I'd be like,

dude, I gotta go. Like, you know, let me get on this bench and, you know, bench 185 and get stuck. Like, or not 185, sorry, like 95 pounds and get stuck.

Yeah. Like that's a real thing for me. And so like, obviously I could have benefited from doing some type of warmup, some type of mobility work. But in my head, I'm like, no, I just, I have to get big. So I need to just go lift right now. So it's tough. It's good that this stuff takes time though. Because I mean, some of the things that like, imagine when you were fucking 13, right?

And if you knew that you'd be running miles, you'd have the ability to lift a lot of weight, you'd be pretty big and jacked. If you saw all the things that you're doing right now, you'd be pretty overwhelmed because you're like, how am I going to build all those capacities? You know, but there is a time where you focus on- My voice by higher pitch.

How am I going to build all those capacities? But like, you know, there is a phase where we're focusing on muscle building. There is a phase where we're focusing more on strength. And then there comes a phase where those things kind of are, let's say, they're kind of second nature, training second nature. And then you add in these other factors and get better. It's much easier to do that than try to get good at everything at once. I think, again, back to like interest level type stuff, I think that you probably have to really lean towards what you're interested in. Whether you can do it or not is another topic.

interested in whether you can do it or not is another topic i'm not so sure about how you know i'm not sure if everybody gets to look like an nfl running back but it's not a bad goal that's not a bad goal to have to be 205 220 and have a good amount of muscle mass low percentage of body fat be really explosive uh be able to run when called upon, be able to jump, be able to, and a lot of those guys are pretty strong. But I think you have to probably, you know, prioritize exactly, you know, some of the stuff that you want. The one thing that I do, that I kind of think is sort of fake about fitness and working out and lifting and the whole, kind of just the whole thing yeah

all the way from all the way from track all the way from track to bodybuilding to powerlifting to crossfit to any of it a little bit goes so fucking far a little bit of it goes so far and i don't think that i don't think that you always have to approach everything like a madman because i know for when i started out when i I started lifting, I was lifting like a bitch. And even with running right now, I'm kind of running like a bitch. There's nothing substantial going on. In SEMA, you know, switching over to jiu-jitsu and what you're doing with jiu-jitsu is no way comparable to me going and running a couple miles. However, I have made a lot of progress.

couple miles however i have made a lot of progress but if we're going to try to like you know turn this into like a running career well then i'd have to be flying like with six minute miles or something to kind of compare to what you're doing but you're in a good spot because you took your fucking time with it yeah and you might have i don't know how your start to jujitsu was jujitsu is an interesting thing because you can't really be that much of a pussy for that long. But with a lot of things, you can kind of just start playing with them. And if you look at Jake and his buddy Mitch and our boy Owen, you look at these guys who have come in. My son Jake has a crew of a couple of guys that come in. And of course, they're young. And so anything's going to put

muscle on them but i mean in the beginning they were kind of all just pitter pattering around now you start to look and you're like oh mitch is dead lifting 315 for reps yeah jake is starting to put some muscle on holy shit owen has changed drastically he lost a ton of body fat and gained a bunch of muscle and he's getting stronger so these guys these young men are doing it concurrently um you do have to keep in mind their age because they're at an age where uh that shit tends to happen but like if we're being honest there's not one in the group that's got this precise plan that you know i i haven't seen any one of them quite yet uh go all in the way kenny is or go all in the way that we see some guys with the Tupperware and the gallon of water.

So we just see these messages all the time. You see the stuff from David Goggins and you see stuff from the old school bodybuilders. And these are professional bodybuilders that have been doing it for 30 years. Maybe a couple of those guys start out that way because maybe they they, I don't know, maybe they just kind of have always been that way, but I doubt it. Most of us just kind of poke around. And then finally there's that one day where you're able to, you know, quote unquote, get in the batter's box and actually swing the bat. I mean, I remember we had a good friend, uh, one of my buddies from, uh, eight man, the company eight man. He was goes, man, he goes, my from Ape Man, the company Ape Man.

He goes, man, my son, I watch him play baseball. And he's like, I can't believe it. He's like, I just, he's like, I get so frustrated. He's like, he's barely in the batter's box. And he's so shy and he's so scared of the ball. Keep in mind, this guy couldn't be any more shy. And I'm just thinking to myself, like, hmm. Wow, that's interesting.

Hey, how weird is it that Jake shows hardly any emotion? Can't even tell if he likes working out. Wonder where he got that from. Wow, that's pretty crazy. I can't get anything out of this kid. Right? That's so funny i didn't start out with anything uh being like a beast with anything or anything like that some kids do i've seen that before too where some kids you know like in football you line the kids up and they do these drills and you're like holy fuck like that kid's mad about something i don't know what it is Like that kid is mad about something. I don't

know what it is, but that kid's fired up. But yeah, a little bit can go a long way. So I don't think you need to get like too crazy too early with, with, uh, being super dogmatic about anything. Yeah. You know, when I started jujitsu, I was, I tried to like go hard at it initially. So initially I, you know, the first few weeks I went two times and then I was like, okay, let me bump it up to four. And I quickly learned, no, we're going to go back to two. My body can't fucking handle this. I got my ass beat for a long time. Jiu-jitsu is one of those things where things don't click.

Things really didn't click for me for like the first year, right? I was just going in and it was like. Sounds demoralizing. It is. But that's why like if you stick through that phase where things aren't just – are not making sense, especially if you're coming from a place of not being a grappler because some guys come in as wrestlers. So like our boy Josh Settleidge. So things click. They get what it feels like to grapple with another human being. Andrew, you have some very fun experiences being up close and personal with a few guys recently.

But it's one of those things where like you just keep sticking it out and then there's one day maybe after a year where you might actually you you manage to tap somebody and it was a legitimate tap not one of those where they let you tap them and you're like oh right you just have the uh the the neo meme going through your head i know jiu-jitsu i know jiu-jitsu he wants more or something right yeah he wants to go back in a little more yeah but like i think now it's it's it's gonna be seven years come in december and i'm super pumped that i pulled the trigger back then because it's like what it's allowed me to do now as far as movement's concerned and especially the things that we've been

doing this past year when cador's come in graham's come in. We've been fixing our feet and fixing just a lot of the ways we move. Those things are clicking into the martial art now too. And I'm just doing things I never really thought my body could do. And you had a component of stretching that you kept in there. You're not too far from your soccer background. Transitioning from soccer, a little bit more focus on bodybuilding, then powerlifting and jujitsu came along at a really good time. And even with powerlifting, you were simultaneously working on mobility and stretching and things

like that, probably from maybe from the soccer background. Yeah, yeah. I kept them- Got that discipline. Yeah, that and when I learned more about like Kelly Sturette, Supple Leopard, I made sure to turn that stuff into like a daily habit, doing some type of mobility or band of distractions or something because – But imagine if you made those transitions, right? And imagine if you didn't have that in there. And imagine if jiu-jitsu didn't come along.

I mean you might be hobbling around pretty stiff just like a lot of other people. Oh, absolutely. You might be kind of walking around like, just like a lot of other people. He might be kind of walking around like me, like a little robot. You're loosening. Man, you're getting you're moving a lot better too and everybody sees that. That's because of this thing. Where do you place that?

Why is it a little brown? You're supposed to clean it after work. I'm surprised. My bidet is not working that good, I guess. And see, I wanted to ask, and I don't want to speak for the entire, I guess I'll say, not community, but it just seems like in jiu-jitsu, it was sort of like nobody was necessarily lifting heavy, or not heavy, but nobody put a true emphasis on like developing muscle and strength in the gym it was sort of like jujitsu jujitsu jujitsu and now it

seems like maybe you're a part of it but like now it just seems like you're kind of promoting like hey you gotta if you want to get good here you gotta put in the time here so are you seeing that more now or is it still like a lot a big portion of the uh again i'll say community is still like no i want to get good at jujitsu so i'm going to focus here and if you look at you look at gordon ryan nikki rodriguez andre galvao a lot of these top level nogi grapplers um and even some of the top level gi grapplers the top level guys are in shape. And a lot of people attribute that to PEDs because in jiu-jitsu competition, IBJJF, they'll drug test maybe some of the guys that win.

I just want to pause for half a second and just say I would imagine all those guys were in great shape before they touched the PEDs. If they're using PEDs because a lot of people make assumptions. But, you know, yeah, a lot of them – PEDs because a lot of people make assumptions. But, you know, yeah, a lot of them. PEDs are a little boost. Yeah, for them, PEDs might have been a little boost. But the thing is, is like people are looking at a lot of these top-level grapplers and they just immediately are thinking that they do PEDs. We've had this conversation before.

But a lot of them are doing resistance trading. Andre Galvao, you see videos of him doing resistance training. Gordon, I think his girlfriend, Sunny, actually, she programs for him because she's done a lot of lifting. So I think we're starting to see that. And let me rewind. Jiu-jitsu was created for the purpose of having a smaller person be able to defeat someone who's bigger and stronger than them. So a common adage within the martial art is technique over strength all the time. When you're doing certain things, you always want to have good technique. You don't want to be forcing things. That's why some people look down not just on strength, but they look down on people who are

actually physically strong. And they'll think that a lot of their jujitsu is just brute forced. What people are starting to realize though – our boy Joshua Settle is just spreading a lot of this knowledge. He's getting followers so fast because of all the stuff he's putting out for the jujitsu community. But what people are realizing is that strength training will keep your body resilient within the martial art of jujitsu because you're getting put in all these weird joint positions, your back, your hips, all these things. If your body isn't physically strong, you will get injured more often. It's just facts. And if you add some strength training into the mix, not only will you get bigger, not only will you get stronger, but your body will also get more resilient. I also got to shout out Zach Talander, who's a jiu-jitsu blue belt.

I don't think he talks about it that much, but I didn't even know he was a blue belt. But he works with some high level jujitsu and high level jujitsu guys putting on some muscle and strength on their frames. And those guys are beasts. So if somebody was telling you back then, like, hey, dude, this is a different ball game. It's not powerlifting. It's not bodybuilding anymore. It is more jiu-jitsu. Did anybody say anything like that I should ask actually? Were people saying like maybe you shouldn't focus so much on the bodybuilding and the lifting side of things and you should focus more on jiu-jitsu? Well, no one was telling me that I shouldn't focus on lifting. Oh,

you're bringing out Charmander and Goku. I'm bringing in our athletes. You lost Charmander's bench though, man. Like Charmander has a little bench. Good luck. I was going to say, fuck.

I didn't know. Yeah, no, it's just there. All right, guys, we got to like glue that shit. That might be the most skillful thing the guy does is he lifts on a bench that's not fucking bolted to the ground at all dude i think this is

like it's super unsteady 405 yeah who else do we know and doesn't incline at 405 but it's kind of at an angle though like that's not a straight like press i think he's struggling by the way michael tren is a nice guy but he's your friend mark he's been our By the way, Mike O'Tren is a nice guy. But he's your friend, Mark. He's been our friend for a long time. He doesn't take anything. How many times do we got to say it? You didn't press him hard enough.

You guys were soft pedaling the whole time. So many people were so disappointed in us. The reason why I brought these two gentlemen on the show today is if you just routinely do this incline press, you're teaching your body to look this way. If you teach your body to get into some of these other positions, you're going to become this person that can get into all these different positions.

So, I mean, it's pretty, like, we... Yo! Yo! Hey! Hey! He didn't even watch Dragon Ball Z, guys! For real. Yo. Hey. Hey. He didn't even watch Dragon Ball Z, guys. Hey. Let's go.

It's amazing. Actually, that is pretty amazing. There was a gentleman yesterday at the 49ers game, a very, very large security guard who had the shirt tucked in he had the yellow shirt super tight on the arms and just had a oh hey now oh just had a a large large belly going on it's like oh my goodness right that guy i mean you can if if you were to ask that guy a question about what he likes to do, he's not going to say, I love, I love to go skiing. I love, uh, going camping with my kids. I love playing tennis on the weekends. You, you are repeatedly what you, you know,

you're teaching your body, uh, what it's going to be and what it's going to look like over a period of time. So, oh shit, yeah. He's on the floor right there. Yeah, oh, yeah. One of the 49ers staff guys, very brave of him to try to run after this crazy guy that ran onto the field yesterday with some sort of smoke thing or whatever at the Monday Night Football game.

And then one of the Rams guys just came out and just fucking laid him out. Just smashed the guy. But anyway, I think, you know, and Seema and I and Andrew, we've all been playing around with a lot of these different things. Andrew's been a little bit more hesitant from time to time because you've got to manage your back and you've got to make smart moves. And you've been hurt before where you're like, oh, I want to try that.

And then you try it and then you get fucked up. Yeah. And that doesn't do any of us any good. So when you are trying something new, you do need to be careful. You do need to be cautious. But what I would look at is you can simultaneously do stuff, but you really have to ask yourself how important is this for the thing that I'm doing. If your excuse or reason for doing it is because

you're interested in it, that's fine. Like if you really love bench pressing, you really love the leg press. Um, look, as long as you're not, if you can be honest with yourself, if you're not hurting yourself, if you're not injuring yourself and you're loading up that leg press here and there, and you also love going to jujitsu, some people, you know, fucking love to eat ice cream at night. Some people like to have some drinks. Some people, can you balance these things in with some of the goals, or, you know, do you feel that the position that you're in at the moment, you have to go all in with it?

I think that people, what I would like to see from the lifting community is a small transition into just hear me out on this for a second. Let's just hypothetically say that you do 200 reps a week. I don't know. You probably, it's probably way more. But let's just say you do 200 reps a week of some sort of lifting stuff. And it's primarily tricep pushdowns, curls, bench press, bent over rows, all the normal lifting stuff. You use machines here and there. Sometimes you switch it up and use some free weights.

But it's all in the realm of lifting weights to some degree. Out of those 200 reps, can we take 10%? Can we just take 10% of your lifts and have them be something slightly different? Something where you're on one foot, something where you're throwing a med ball, something where you're throwing a football, something where you're swinging a bat, something where you're pretending that you're swinging a bat, but you're swinging the cable. a bat, but you're swinging the cable. Can we get you to do something else that is integrating this wonderful, beautiful system of ours? Because a lot of people don't run at all. And a lot of people don't do things that are cyclical. They don't ride a bike. They don't jog. They don't sprint to catch, to hit a volleyball or any of these things. So what I would, what I think just in thinking about this stuff quite a bit over the years, if you can't run and you can't jump, I mean like you have hardly the word can't, it's powerful, right? Everyone, everyone that has an able body can run or jump to some capacity. Yeah.

But if you have a really low capacity for that, or you feel fragile and you're continually getting hurt, you have to kind of question your training a little bit. And for someone like The Rock, who's an enormous person, I don't know whether The Rock can run or not, but he probably chooses not to because he probably thinks it's like it would be kind of a dangerous activity being as large as he is, right? And he could be right. But I would just say, hey, I would like to see some from him. Or if he's not jumping, practicing some jumping, I think he does some athletic stuff.

You see him doing the lunges and doing some different things. And he has an amazing athletic background. The Rock's a fucking crazy athlete. But my hope is, I hope that someone like The Rock or any of you guys out there that are lifting and lifting and lifting lifting just take a small percentage of your lifts and let's just make them into something slightly different so we don't lose our capacities for myself i lost them man they fucking deteriorated and i didn't even really know it i knew that i was

getting stiff i could feel that yeah but i was like oh all this stuff will come back like as soon as i since i'm done with my powerlifting career which my powerlifting career even though i started when i was really young my the main chunk of my powerlifting career was only like four or five years and everything boom went away like that and now i gotta fight to try to figure out how to get some of it back and maybe i'm remembering that i was a better athlete than i was originally or whatever, but it's not all there yet. Like I still have like, I still have a lot, I still have like another two years, I think, to get some of that stuff back. You know, we were talking about this when we were at the track, but it is surprising how fast you lose

some of these potential athletic components because I played soccer from six to 20 or 21 played it for 15 years. When I had my foot surgery, I couldn't run for seven months. And then when I was able to start doing stuff again, I just went, I dived deep into lifting since my soccer career was done. Um, now a few years later, I, when I wanted to try running, I went on a little bit of a run, my knee fucking hurt. So I was like, man, I guess, number one, I'm heavier. Maybe just this running shit. I'm not going to fuck with it. It's not for me.

Because every time I would go and run, my knees would flare up. Fast forward a little bit. Ben Patrick comes here. This is after I'm doing jujitsu for a bit. But I start taking myself into doing some of these deep knee ranges and strengthening that aspect of the knee. And then I start picking up some running with you. And it's like, it's not near what I was doing in the past. Cause for soccer, we had to be able to run multiple six minute miles. That was like a, we did this thing is called Cooper test, right? All of us had to be under

a six minute mile. And we all were conditioned to do that. And just the thought that I'm like, I used to be able to do that. I'm not even close to that now, but the ability to run now without pain, it took years to get that back. And I didn't even know it was really gone. So I think it's really cool if you can, like you said, 10% add some semblance because some things that you don't get, if you're only lifting, you don't train really any aspect of your reflexes, right? Which is like why you said throw a football because now you have to catch something. Yeah, some reactions and stuff. Yeah, the only time you get like a reaction is like someone throws you a bag of chips in your house

or something like that. You accidentally drop your phone. You're like, fuck. Yeah, or they're remote and you got to try to like panic to get it. It's like all you get. Absolutely. fuck yeah or yeah or they're remote and you you gotta try to like panic to get it it's like the all you get absolutely or doing like you mentioned single leg work where you get some balance involved so sam was doing some single leg squats you could do single leg rdls just making sure that you have balance from side to side of your body because if you're always doing things on two legs in the gym that's all you're gonna have you're put on if if i pushed you with one hand you would

go you would fall you actually you've probably seen that with have you're gonna have you're put on if if i pushed you with one hand you would go you would fall you actually you've probably seen that with have you ever seen like a big lifter get pushed and then he can't just falls over like a fucking so i made this point to eric the other day eric that works here eric is a wrestler a grappler and i i was he and i were talking about like mobility and movement and stuff I said you would be shocked at how easy it would be for you to take me down and he was like kind of looking at me half weird I said dude I said just pick up my leg so he he picked up my leg and I said just pick it up a little bit more and I started I had to hop back I'm like you see what I mean like I'm

so tight you know I'm like in a fight I'm gonna like probably hit you with a plate or something because i'm gonna do whatever i can this young kid comes after me i'll fucking run after him with a chainsaw or something i don't know but but he his eyes kind of lit up he was like holy shit and i was like it you know obviously in sema's trained but take someone just has similar mobility or if i had the same mobility as in se well, now you pick up my leg and I'm just kind of looking at you like, what are you trying to do? You know, or I'm just able to shift my balance a little bit more because when you have that tightness, you know, you think about if you go to like a chiropractor or you go to someone who helps you with some soft tissue stuff, they can kind of feel, have anybody to stretch your

hamstring, like a football partner stretches and things like that. You go to push on somebody and you're like, what's that? Like, why is that resistance there so quick? And you can feel that right away. Well, what does that do? You know, if you are to put your foot up on a box, the way Cador was teaching us how to stretch, Kelly Sturette talks about it quite a bit too. And you're to get in like almost kind of a step up position. If you're tight and you put your foot up on like a 24 inch box or something like that, or maybe a little higher 30 inch box, you're going to notice that back foot is going to want to point out. And you're going to notice that when that, when that, when that

front foot is up, that you might have to crouch the pelvis over a little bit to get that leg in position that means your shit's really tight and that means that if someone does a single leg on you you're asking to come flying off the ground especially if you have no experience obviously if your experience there's different shit but like that tightness is not good it's not you it's not normally great for athleticism yeah and sema um so when you noticed that your knee was kind of bugging you and stuff you were already pretty good i mean you were very good at jujitsu you were already a successful bodybuilder you were a successful power lifter what made you want to improve in that in that

area because it was a massive weakness. I just imagined what the fuck happens as I get older and my excuse for everything is my knee hurts. At that point before I saw some of Ben's content, I was honestly just kind of reserved to the idea that my knee is going to be a problem for the rest of my life. And there are just certain things that I'm not going to be able to really do because my knee hurts i i really accepted it because i'm like i had meniscus surgery this knee's not getting any better no matter what i do i always feel this pain i accepted the fact that it was going to be like that because i truly didn't think anything i could do could get rid of that pain like going on a fucking jog was like after two or three minutes, I'm like, let me just turn back home, you know?

But that's why when Ben came and I started, I slowly progressed those movements. I was progressing those movements four or five months before he came into the gym. I was just like, God damn, my knees feel like they did when I was younger, right? So I think, you know, if you do have those types of issues, I think that's a motivating aspect to it. You don't have to live with those things. I mean looking back at it now, it's not normal that I kind of reserve myself to having a fucked up knee. That's not OK.

There has to be a way to fix it. I always think like what are you doing about it? A lot of times people aren't really actively doing anything about their situation. I was talking with a friend a couple of days ago just about like finances and they're like, oh, well, I'm not like you. I don't have, you know, this and that. And I'm like, well, that's true for the moment, but it doesn't. And also you don't need to necessarily be like me. Like you could either be like you could catch up to me more or you could surpass me at some point. But, you know, we tend to get in this kind of limiting belief system.

And usually all that it is, is it's a matter of trying to like problem solve, troubleshoot. Yep. My knee hurts. What have you done about it in SEMA? I've done everything. Well, that's, you know, we are, we should be able to know that that's a ridiculous statement. You couldn't have done everything because you'd still be working on it. But we get frustrated.

By the way. It's understandable. I want to add in. When – if you would say I've done everything, I – initially doing the things that was in Ben's program, some of that was quite painful. Yeah. So I would avoid painful things because I'm like, that's not helping my knee. But diving deeper into that and kind of working through what my knee was able to handle, there was some pain, but that slowly went away. So my thing was I was pain averse, whereas my solution was kind of diving safely into that pain. Anya's reviews, right?

She had so much pain with her feet that she had to crawl. She had to crawl to the bathroom in her house. What an outstanding podcast that was. She has outstanding information on feet and shoes and all that stuff. What a horrible existence. Like your feet hurt that bad. I mean, you can't get around without, you need your feet, right? You need your feet to

walk around on and stuff. But her solution over a period of time, I mean, initially, I think she was thinking inserts. She was thinking, let's, you know, stack up a bunch of foam under the foot. So people get new balance, they get hokas, they get anything they can get to try to get themselves out of pain. And sometimes it works for some people and sometimes it is helpful. But normally what we see is there's usually like a regression because you're trying to baby it along so much. The human body is like a sensory and data processing machine like no other. It's a we're we're like a fucking giant solar panel organism that can uh adapt to any situation but we don't like adapting to like neglect like neglect is something that fucking drives us right

downhill so if the feet never make contact with the ground anymore uh and you're in socks all the time and shoes all the time if the feet never make contact with the ground, our perception is thrown way off. And then your perception of pain, when something hurts slightly, it probably is jacked through the roof because you're not used to having any pain. Then you're like, how did that person just walk across that gravel

with no problem? But I can't even walk on my carpeted floor. Like it doesn't make any sense. And so she was smart enough to say, I need to go the complete opposite way. So maybe for somebody out there listening right now that has a ton of knee pain, maybe one of the more painful things that they can think of that bugs their knee, maybe that's the way out. You know, maybe a hack squat or maybe crawling on the ground or getting in and out of your car. Whatever the thing is where you're like, man, that always fucking hurts. I hate that.

That always hurts. Maybe figuring out a way to do that in a slow, controlled way and maybe in combination with other movements might be your way out. Yeah. Marcus Aurelius, the obstacle is the way yeah you know but um so another thing i wanted to ask you we're gonna have him on soon you're trying to book that he sees what rome or something he wants time machine he wants to do it remotely and i'm like dude like you got to come meet my son i have to take this picture like it's like it can't be remotely let me talk to elon about that real quick okay cool get on that time

machine yeah yeah as soon as he turns that shit on and we're everything everywhere all at once good movie but uh what i was going to ask uh time and i guess some of that pain what is something else that people need to keep in mind when it comes to fixing the knee pain the back pain or getting better at something like is, is there something else, like another thing, like, hey, this is going to pop up. When that does, don't cower it away. Like, kind of lean more into it. I would say that you're probably going to get hurt. You know, he did mention pain.

There's going to be pain, but you're probably going to get hurt. Like a real setback. Yeah. Yeah, you might have a setback that's a real fucking bummer. Like one that's like, you're like, God. And you might have even took a lot of precaution. You might have took a lot of precaution and still fucked yourself up. I was trying to think of a bunch of different ways to get into running like a while back.

And I was like, you know what would have probably worked really good would be to kind of run like with the tank but really really light you know just kind of like just because I'm like pushing something it's halfway holding me up I can go kind of slow and it'd be a way good way to train the calves and the legs and stuff and day one set, I go to take off and like four steps in, something pops in my calf. And I'm like, you have to be kidding me. I'm like, this was so light and so pathetic. And so like I wasn't if I went all out, then I would have been like, hey, you know what? I that was foolish. I really went for it.

I was trying to like be fast and I deserve it. But I felt like I had a decent enough plan, a decent enough setup. And that only hurt for a little bit. I mean, I limped around for, I don't know, a handful of days, but even now I still jack myself up. And in SEMA talking about his knee, you're going to be on a run sometimes and something's going to feel weird in your knees or your ankles. A little niggle in there, you know. sometimes and something's going to feel weird in your knees or your ankles. A little niggle in there, you know? Something's going to feel weird in there and you're going to have to try to make sense of it.

Is it, can I still continue? Can I shake this off? If I walk for 15 seconds or 30 seconds, is it going to kind of go away? Or is this something more detrimental and I should just walk back to my car and call it a day for today? Dude, those things take time. The first time I went out to go sprint after forever with Graham and you and Andrew and Chris, I was like, just keep things, just shove them to your purse. And I really did.

I kept it around 70, 75, 80 percent. It's a fast 80 percent. I know, but I really did. And I pulled my hammy. That shit was a bitch. Doing all this foot stuff, right? I've had multiple like, what is it? I had like one of my tendons, let's just say, kind of didn't tear, but just a minor thing in my foot that caused me not to be able to put as much weight in my foot for about a week, week and a half.

I forgot what it was called. But that was a setback because I've been beating my feet up a lot, but it healed. And now my feet are stronger than ever. Right. When I was doing Ben's stuff initially, um, the thing is, is like, he's always like stay at a pain of zero to three or whatever. Right. I pushed it a few times. The next day my knee was kind of sore, but I was just like, okay, cool. I know where that limit is for now. Back off and see if I can progress a little bit more later. Like it's not going to be all smooth and you won't be able to avoid all injury. But when that does happen and if you just rehab, heal up, you keep attacking it. That happens to everybody. Everybody's going to get injured with this shit. And when it does happen,

work on something else. You know what I mean? And then attack it when it's healed. Power Project Family, how's it going? So no matter what diet you're on or no matter what supplements you take, it's necessary as you get older to know what's going on under the hood. That's why I've partnered with Merrick Health. They're the Pimentel Health Clinic

owned by Derek from More Plates, More Dates. And we have a panel that will allow you to get all of your labs done and checked in a super easy fashion. Andrew, how can they get it? Yeah, you guys got to head over to merrickhealth.com slash power project. That's M-A-R-E-K health.com slash power project.

And at checkout, enter promo code power project to save $101 off of this comprehensive panel. Links to them down in the description as well as the podcast show notes. Yeah. Is there any, is there ever a time where you shouldn't trust your gut? You were just saying you were smashing your foot. You got a little strain you were pushing the tank something in your calf cramped

up but i would assume well i mean we've been working on foot stuff but both of those were on your own um i forgot what the term but you guys decided that on your own i'd say one of the best things someone can do is hire a coach because you just turn it over to them. I think even for Nsema or myself, it's a nice thing to do to call a friend or communicate with someone. I mean Nsema and I are talking about training stuff all the time. We have different ideas and suggestions back and forth. So you're always kind of switching things up. But for me, in my powerlifting career, it was always nice to call up Jesse Burdick. And then he just, I was like, I didn't know what to do this week or coming up or,

and he would just tell me and I would just go and do it. And that way I didn't have to like, think about it. And I didn't have to like, I would say, man, there's something's going on with my hamstring, man. I don't know. I was supposed to deadlift. And he would be like, no man, do a high box squat sit way back on the box and and go with a wider stance and do a good triple and fucking call it a day you know and then it's like okay listen to that like actually follow what he said and get the hell out of the gym for the day and that's going to be our little mini victory for the day yeah phone a super friend i think you know, this is one thing

that, this is going to be the whole topic of today's podcast, but I did see a few comments on our podcast with Matt Wenning where people were kind of annoyed and angry about his having a Patreon. This is a guy that has decades of

training, decades of education. He went to school and he wants to charge people $5 to come see some of the things he's doing and also give them access to ask him questions. Hey, you know, like if you think about that, you have the ability to now just communicate with someone who's at a very high level and ask them about a problem you may have and maybe get a suggestion from somebody with decades of experience. I think there's a lot of people that we have a lot of access to us here and you guys who are listening. There's a lot of people who will answer questions. We'll answer questions whenever we can too. But sometimes when there are some guys like Matt or any other people we know

who do, I know some people who charge $20 know, $20 for a 30-minute consultation. But when you think about how much experience this person probably has, it's like $20 or $50 for a 30-minute consultation to ask a professional what they suggest you do. That could save you fucking years of trying to experiment to figure out what's wrong. Because you'll go to YouTube and you'll find so many answers, but you know, you could get a direct answer to your specific problem like that. So, I mean,

that's just, I don't know. There's so much information out there and a lot of good information, but if you want to speed that up, ask a professional. I learned how to, I learned when I was working with Alberto Nunez, I was paying him to coach me back in 2014, 2015. And I used that opportunity since I was paying him to ask him for resources of where I could learn more about dieting, nutrition, programming, all of that. And he just gave me lists of books. Probably by doing it and having somebody kind of lead you through it, you probably learned so much in that time frame. I learned a ton because I did ask him a few questions.

But the thing that I thought was more important to ask him was, what book did you use to learn about this? Where did you get this information? Because then I don't need to ask him 30 fucking questions. I can just get the book that has the answers and learn it for myself. That's where I think it's more helpful. So I know not everyone is into fitness and working in fitness and has a job some of you guys are working jobs you have kids you

have all this stuff even bigger reason to maybe see if you could find somebody to pay and have them help out a little bit you know what i mean because that'll save you that'll save you a lot of time trying to find the answer yeah it'd save you a fuck ton of time and that's like i think the the best thing that i've been able to accomplish so far has been like my photography career you know i took that to the fucking extremist level that i never thought i'd get to and i got there because i hired somebody to help coach me through it so initially you know my my buddy now but scott robert lim he's uh just fucking he charges ten thousand dollars a wedding like he's fucking legit um i hired him to help coach me through like my early stages and that definitely like fast forwarded my my progress so you know when you're talking about like oh it's like five

bucks a month for matt winning's thing the the biggest thing for anything like that is it's now a two-way street because youtube that's a one-way street. You're receiving the information. The second you're not following something or you have a question, you just have to figure it out versus paying $5. You can now ask the question because now it's a two-way street. And now it's giving and receiving, you know. So it's like, man, yeah, it's like even 20 bucks is like a bargain you know that's super cheap yeah honestly like when i look at that stuff i don't i don't only look at like the price of it

i look at like the experience that i'm looking at like the if someone were to be able to work with you bro like you don't do that but the thing is is if you were to charge people it would be so much just because of the amount that you've learned from so many different people and the amount of years you've put into this. The experience that you have is something that it's very hard to put like a dollar

tag on. Right. And part of the reason why the gym's free. I'm like, you're going to owe me $30,000 a session if we're going to like break this down. There's a lot to be learned, I think, out there. And I think, you know, kind of back to the topic, you know, of people switching from lifting to looking for more athleticism. What an easy way to, not an easy way, what a more simplified way can you think of than to either hire somebody or pay for some books in that category so that you don't have to, I mean, if you're just getting

into running and you Google or YouTube a couple things that you might hear from a podcast, you know, check out our friend Zach B or uh check out some of the guys are actually out there like putting in the work you're going to hear time and time and time again people are going to mention the mathetone method over and over and over again what is that oh it's zone two cardio oh zone two cardio is whatever minus your age whatever the fuck it is that's approximately 140 beats for like most people you're going to learn that oh my god i can increase my aerobic capacity by kind of quote unquote half ass in it like really that's kind of what it feels like that's what my run felt like today uh i'm like man this like is slow if you

want to um you know just keep it within like nasal breathing like that's a pretty decent way to do it but if you're new to running um you, nasal breathing is going to be really difficult. But again, if you're trying to make that leap or that jump and you're trying to avoid injury and you're trying to avoid wasting a fuck ton of time, I would strongly suggest that you try to educate yourself in it. You know, I, I've always, uh, for the longest time, I've been like resentful towards school because of my own experience in school. But look, the only way to the top is through some sort of education. There has to be an education, whether it's through your experiences that you got there, uh, because

somebody just kept kicking your ass and boxing. You kept getting punched and then you finally learned how to move out of the way. It doesn't matter how you do it, but there has to be like who, like Mike Tyson knows so much about fucking boxing. I don't even know if people know that like he studied all the great boxers. When he was a kid, he knows, he knows every fucking boxer. He knows every, every fight they had. I mean, not every, but He knows every fight they had. I mean, not every, but he knows a lot about boxing.

There's a lot of people that studied stuff to the point where they were sick, but for the point where they were Kobe Bryant. You don't think Kobe Bryant studied Jordan like crazy? I mean, he halfway looked like Jordan on the court a lot of times with the stuff that he did, but he, Jordan was just maybe a tick, uh, more explosive or there was something, some sort of difference there, but yeah, you can, you can learn a lot of these things. Like this stuff is out there. And so I think it's good to kind of, uh, you know, put your money or put your time into investing in that little education base. Yeah, dude. What, what, um, what just kind of popped into my mind when we were talking all this,

I don't know why it didn't click. It's just, number one, I think about you five years from now with your experience of bodybuilding, powerlifting, and running, it's just your knowledge base is going to be pretty big because not only are you out doing the thing, but you're learning about it and talking to a lot of high level people and then applying it seeing what works and what doesn't because i was thinking about like myself when i had different athletic focuses when i played soccer i was watching soccer every day i was watching games i was watching specific people like carlos bullio and all these people who i like does that i'm like all these people who I like – like all these people who I wanted to emulate, I was watching them a lot obsessively. When that went away –

You loved it. I loved it, right? But I was watching a lot of it and I was learning a lot about it. Were there times where you maybe didn't want to watch it or didn't want to do something soccer related but you kind of found yourself doing it anyway or you pretty much loved it all the time? I was obsessed with it because I wanted to go pro. Like that was the thing. anyway or you pretty much loved it all the time i was obsessed with it because i wanted to go pro like that that was the thing um but then when when i got injured and and i had that surgery and i couldn't do soccer anymore just dived into bodybuilding and i just soaked up as much stuff

about training as i could and that was the focus and then when i got into now when i finished like that 2015 um that show and then i wanted to learn more about strength. I was already doing some strength training there, but I dove into powerlifting. And then when I got into jujitsu, I dove into jujitsu. So what I'm getting at is that it would be difficult to try to, all the things that we're kind of doing right now, the reason why it's easy for you to kind of do running and then come to the gym and do your shit is because you already have this big experience base with the gym and powerlifting. You had your phase where you focused on it. The reason why it's easy for me too and I can experiment with a lot of shit because I had years where I was pretty obsessed and that was the only thing I was doing.

So now that we're getting into this movement stuff, all these interesting things that we're doing in the gym and outside of the gym, we have these things that we're honestly pretty much expert level at, right? And now we're building another capacity. So maybe wherever you are, it's good to be where you are. And maybe it's good to add little things in like Mark mentioned, allow yourself to be obsessed. That's where I think people should hang out is like, go ahead and be obsessed, go through all that. I think it's a experience and i feel like you're you're pretty fortunate if you find something that you're really obsessed with almost almost as fortunate probably not quite the same but almost as fortunate as if you find a significant other in this lifetime because that's a fucking magnificent thing that is really helpful too uh or even a friend you know having having somebody that's a really good friend,

we undersell, these things are so valuable and they're so important to our health, but we're just thinking like, you know, we got to eat grass fed beef. Protein, protein, protein. Yeah. We're just thinking like in those terms all the time, but there's so many, there's, there's so many other aspects to it, but I agree with a lot of what you're saying. And I think people, people need to go through those periods. They probably do need to go through so many other aspects to it but i agree with a lot of what you're saying and i think um people people need to go through those periods they probably do need to go through those periods of being obsessed for a bit um but even when you're doing so like i even in the depths of

my powerlifting career even as fat as i got and as fluffy as i got after every competition i always lost weight yeah there's still a cop. So health was out the window as I was prepping for a contest, which probably wasn't smart. However, as soon as the contest was over, I was like, all right, we need to kind of like fucking, we need to, uh, rehab a little bit here. We need to like drop weight. We need to do single leg stuff, single arm stuff. And I did it every competition every time. And I think it's part of the reason why I'm still able to do stuff because there's a lot of guys that broke themselves down so much that the capacity they have nowadays still might be to bench squat and deadlift, but you don't

really see them. Uh, they're not really as mobile and not maybe able to do some of the other things. There's really good hindsight here. Like there are things that you could have done better. There are things that you could have added in and doing all these things now, you know, you could have done some of it when you were deep into your powerlifting career, doing some of the things I'm doing now. I know I could have done some of that stuff when I was younger,

just a few, just a bit of it so that I would be in a even better place right now. We also didn't have the knowledge. We didn't have the knowledge. Yeah, we didn't know. Now people know. Yeah. We were messing around with some stuff in the gym, doing some twisty stuff.

I guess you can kind of call it in the realm of some of the functional pattern stuff. And we have a weighted – do you have any idea what that thing is called? It's like a – it's a rod. It's literally just a large rod. I don't know. We have a big old do you have any idea what that thing's called? It's like a, it's a rod. It's literally just a large rod. We have a big old rod in the gym. It says do more, be more on it. My friend Cliff sent it to me. Thank you, Cliff.

Shout out to him. And we just, it has like little things for a carabine. So we've clipped a carabine on there and we were just kind of messing around with moving it around in different ways it kind of almost looks like if you were to attach like a shovel to a uh to a cable because you can kind of do movements that kind of represent that or like a wood chop or kind of like the uh like the naughty angular thing exactly yeah what i don't know what he calls that thing but yeah it it's exactly like that and it seemed and i were just messing around with different movements and i was sharing with him some of the things i've learned about some of those movements he was just off doing his own thing and i was like as long as

you're bracing yourself and you're like you feel okay like i think you're good to kind of play with this a bit because all we're really trying to do is express some internal and external rotation you're getting plenty of that in. And we're trying to brace the core and make sure the spine is straight. And we're trying to, you know, maybe do a little bit of that go to stuff where you pivot off the one foot and you flick the heel out. So just as long as you're conscious of like, I can't just go and throw this weight around like a maniac. I think you're good to go on a lot of those things. And you can experiment.

I just wanted to pull this up because I love this shit so much. You know that he watched him so much. Oh, absolutely. The way he walked, the way he even... Oh, that gives me chills, bro. I know. Yeah, that's why I couldn't help it. Rewind that beginning double down there.

That was beautiful. Sorry, I didn't... The elbows, choop, choop, choop. Elbows,. The elbows, elbows, boop, boop, boop. But even when they're talking shit like you can't guard me, they look identical. These guys move in some really

spectacular ways and how did these guys get there? They got there by playing. I mean, they practiced hard. They worked hard. They had people that helped them. They did a lot of, Jesus Christ, they were watching Kobe mimicking Jordan.

And you just think about that, like how difficult is that to mimic steps and mimic things that somebody else does? You might be able to do something similar similar but to make it look the same is really challenging dude i think though that like you know kobe watched jordan so obsessively that he he just like honestly just became a version some well don't

you don't think he was as good as him but he became another version of jordan you know what's funny about john jones you mentioned this to me i was like oh shit that's crazy john said that he kind of just learned fighting from watching youtube yeah watching youtube insane it's insane but i believe that that's very possible no i'm saying i'm saying it's insane to be john jones and say like you know that's kind of where it started what about uh what i sent you guys the other day i think it was run at that clip of ronnie coleman where he's like some had – they were naturally like pretty good at building muscle. Some people were naturally pretty good at being strong. He's like, I was just naturally like good at – I mean obviously I'm using the word natural.

I don't know how he said it. Yeah, but like his confidence from that belief system of like I'm going to be really super jacked and really super strong. He always believed that of himself and that's the craziest version of being big and jacked and strong that we've ever seen by far. It's not even close.

Ronnie Coleman. And there'll never be anybody like that again. I think it's safe to say he's Ronnie Coleman. I can hear the comments are already like, but he had great genetics and he was on tons of drugs. Okay. But, you know, but the thing is, is like, I think that that kind of mindset. Lightweight.

Lightweight, baby. Dude, we can't undermine mindsets, man. Like you can't undermine your belief in terms of trying to head towards something. If you already are defeated, if you have a defeatist mentality towards whatever you're heading towards and you're already putting messages in your mind about why you can't do it, you have lost, brother. You're done. You're fucking done. Game over. You got to really shift that mindset. You got to shift it.

See if you can bring up that clip of Russell the other day. He was running it. It's on his Instagram. The Fat Way Out. What a bad username. Our buddy, Russell Buddy, he started a new podcast called The Fat Way Out. Yes! That's his Instagram handle.

And he's just been on fire lately you know he's been excited he's he's been euphoric and i kind of knew that this would happen for him when he lost a certain amount of weight just down there to the left this one yep there we go sick wow out there on a jog yeah you know holy shit and people you know people always say uh Jog. Yeah. You know? Holy shit. And people, you know, people always say, I don't know if you can get the audio. I can't. This is so fucking dope. Like, this is so sick.

If you click the little sound button on the, oh. I got like many things going on over here. I'm sorry. You don't understand this life, bro. Sorry, papi. If Mark can do it, I can do it. If Mark can do it, I can do it. If Mark can do it, I can do it. If I can do it, Mark can do it.

Let's go! We are a group of people seeking the same cause. Looking to find health and happiness and bettering ourselves. Raw soul. I am one of us, man. Fuck yes! Dude, that, oh, fuck yes dude that oh fuck yes man big difference amazing i'm so happy seeing this dude being broken and being in need of repair guess me why do you think it's sticking this time? And I just had to realize if I can do it,

my son can do it. If my son can do it, I can do it. If Mark can do it, I can do it. What a beautiful man that guy is. Mark can do it. We are a group of people.

That shit gots me all emotional. God damn. That's incredible. Sometimes you just need someone to tell you that it's okay you know and he and I were on a walk and we were talking about like running and I was like well for example I'm like you can run and he's like yeah and I said yeah I said yeah yeah you can

we can let's just do it right now so I was like we're gonna run from here and we literally went like 10 steps we're gonna go from here to there and we did it and i was like you feel good we're gonna do another one and we walked for a little while and then we did another one and when we did the second time he's like no i can go a little further and we went a little further russell is he's 450 pounds and he is he's accepting of the fact that he's in the body that he's in, but he's, he's working on it. He's continually working on it.

And what his podcast, the focus of it is kind of like almost who better to learn from than somebody that has experienced it through his lens. We hear it from the doctor. We hear it from the, the guy that already lost a lot of weight. We hear it a lot from a lot of skinnier people. And there's not enough of a voice on that side to talk about it. And what a cool perspective to hear somebody talk about, you know, we say fat people. It's like, when someone hears that, does that sound like black people? Does that sound like other kind of people, like we're trying to separate people out? There's these people over

here and these people over here. It kind of does, you know, it sounds kind of sticky and kind of- It's othering. Yeah, it sounds kind of messy sometimes, right? Anyway, what an awesome way to get perspective from somebody that has struggled with his weight for so long. I mean, he's in a, he's working on getting himself out of a deep ditch and it's a, it's a constant battle. It's a constant thing that he has to work on and he's doing an amazing job. I called him today cause I was hoping to catch him here at the gym. Cause I wanted to tell him, I listened to his podcast and I wanted to give him some kind of notes on it and tell him that

I was proud of him for cranking that out. Um, but I missed him. He was on his way out, but he was like, I'm going to come back to the gym, you know. But again, I told him, I just said, I think it's great that people are going to hear from your perspective, from your point of view. And the more that we can share with each other and the more that we can understand each other, the less hateful and the less, like there's just a lot of stuff that we do and say

that's negative and has a limiting just a lot of stuff that we do and say that's negative and then and has a limiting you know a lot of limiting beliefs uh russell is a guy that's really heavy but he's going to work on losing a lot of weight and he's working on making big changes and his main goal is to be able to be around for his kids he's got two kids that are pretty young and he's just like i just want to be i want to work on being healthier so he's he's on this uh mission and i said you know people are going to tell you that you can't run but people are going to tell you that you can't walk the first time he walked he walked halfway around this building and was like not doing so great and obviously had to finish out otherwise you know how the fuck's he gonna get back to his car and that was just a walk around the building now he's walking around

not just the smaller block that we do that's about a mile he's walking around the bigger block and then the other day he went to walk the smaller one and he jogged some of it he said he jogged about a quarter of it so he's just continuing to make progress and make progress and make progress, but it took him this has been this has been about 20 months in the making to get him here where he's on fire and he's excited.

Keep in mind, in this time frame, he lost a bunch of weight and then gained a bunch of weight and now he's lost it again. But this time around, I think it's different because I don't think we're going to lose him. I had an idea in the beginning that if he'd lost 60 pounds, that that would, that would be healthy enough for his body to want to continue to move. And that's why I think that's why we're like right at this point where we're at is he is encouraged to implement more movement. Pretty you know i want to oh

yeah look jesus is walking on water oh because i spilled the water and now he's walking on water look at those sandals yeah it's like i'm i'm gonna i'm trying to find this comment because it kind of falls in line with what you were talking about in terms of Russell. But I think a big thing that hits me with that in terms of his video, he said, if I can do it, my son can do it. So he wants to be an example for Dunn. He said, if Mark can do it, I can do it. Now, this is the thing, man. For a while, you have been giving encouraging words to Russell.

Chris has been giving encouraging words to Russell. All of us here have been giving encouraging words to Russell. Chris has been giving encouraging words to Russell. All of us here have been giving encouraging words to him. But the thing is, is like no one told him what he couldn't do. No one said, Hey, you shouldn't run. Maybe there was like some,

just take some caution, but go for it and be simple with it. I, if anyone's, if you're listening, if you've got a friend who's trying to do something or a friend that's trying to get in better shape and become better in some type of capacity, understand that the words that you tell somebody else will have great power, especially if they look up to you or if they

look at you as being good at something, the words that you tell them about their ability to do something will have power. So just understand if you have someone who's trying to go on another diet, if you have someone who's trying to try something to improve themselves, even if you feel that there's something you want to caution them about, caution them because that's just being a good friend, but also don't discourage them from trying the fucking thing out. Again, I'm going to say this again. When I started jujitsu, someone that I really looked up to told me like, you know, you're going to be a bodybuilding world champion, but that jujitsu thing, you're probably not going to be a world champion in jujitsu.

And I really took that to heart. And if I was somebody who was affected much, like, don't get me wrong. I respected this. I still respect this person. So his words meant a lot to me. But if I took that to heart and was like, yeah, I'm going to really go down and focus on this bodybuilding thing and kind of go half-ass on this jujitsu thing, I'm not a world champion yet. But I wouldn't be where I am right now with it because those words meant quite a bit. So just really be careful with the words that you give to the people you love, your children. We talked about that, a friend of mine, what his dad told him. Be careful with that, guys. It can be devastating. And on the other side, it can be life-altering in a positive way. And there's a lot of limiting beliefs that we say that we

aren't even that much aware of. And there's a lot of limiting beliefs that we'll say about our children or to our children and maybe not even notice it. Like you might have a son or something that plays baseball and you might just be in casual conversation with your wife or someone else in the family and say, oh, you know, he's never going to be pro or anything like that. But like, yeah, he's doing pretty good. And, you know, just kind of think like like, what if he sees that or what if he hears that or what if your son even senses that energy? Obviously, the odds are that he's not going to be a pro, right? I mean, just being a pro at anything is very difficult.

But is there any, like, real merit to saying that when he's seven, you know, like maybe just like let it play out and see his development. Oh, wow. He turned out to be fucking six, four. I didn't, I didn't, I didn't know that was going to happen, you know? So, and we do it with business all the time too. It's really common. And I've said this a lot. I'm like, I don't really care that much about making money, money but it's like that's not really a very intelligent thing to say especially when you own if you're a business

owner um you do need to like care about it and a lot of times people say yeah I just have like this small I got this like small business you know and they just kind of think it's just you know it's it most ever going to make is maybe $70,000 a year or something. And then I got a lot of people to pay and stuff. So it's just a little tiny thing, you know. Well, then it's okay. Well, it's just going to stay right there. There's no reason to think that you can't scale it and turn it into something else.

I mean, Jeff Bezos was shipping shit out of his fucking garage. I was shipping shit out of my garage. I mean, the possibilities are endless, but they're going to have a nice cap on them and a nice ceiling on them if you put a lid on them. Were there people in your life when you started Slingshot, were there people in your life, are you still doing that, you know, Slingshot powerlifting thing? I still get that because people have no idea

what's going on half the time. When I went to Reebok and I was working with them on making a shoe, one of the executives at this dinner that we went to, one of the executives from Reebok, he's like, hey, you guys still have that small business, that little, I said little. Little. He said you still have that little, you still have that little, he was just trying to make conversation. That subtle shade though. Yeah, yeah, yeah. And one of the guys that sat next to me he's like

because i thought you were gonna get up and i was like no i wasn't like mad like that but i corrected him i'm like it's not a little business i like actually we're doing really good and i'm i want to scale it and i want to turn it into this and i'm hoping to be able to outfit people head to toe and that's why i'm here with you guys is because I can make the wraps, the knee sleeves, the elbow sleeves, the slingshot. I was like, but I don't know anything about making shoes. So I'm hoping that we can pair up so we can make some shoes,

but not if you're going to be an asshole. Right. I wanted to read this comment real quick. It's from this guy, Peter Vario, and it kind of falls in line with this. I completely agree with believing in yourself and setting the unrealistic delusional goals. I'm five, six, 227 pounds at age 28. I'm seven months into lifting and have been

lifting heavy weekly. Seven months ago, I was 286 pounds. I've been on a carnivore slash ketogenic diet. I grew up playing football, baseball, and wrestling. At 15 years old, I was 5'6 already, weighed 235 and benched 305. Currently, I can bench 295 for two reps, squat 435 for one rep, and deadlift 500 pounds one rep. Use Mark Bell's lifting straps. I'm a lifelong natural and never plan on taking any enhancements. I have not hit a plateau yet with my training, and I'm just getting stronger. I plan on being that individual that will push the body's limit on what can be done naturally strength wise of course that's great shit dude yo dog fucking hell good shit keep crushing it no but that's the thing man it's like

well and that's a guy that guy obviously is like very dedicated and again my point earlier is that even without being a crazy person and without being a full-time meathead, you can knock off 15 pounds and gain five pounds of muscle. Like there's a lot of, especially if you haven't never trained before, give yourself six months, eight months of putting the time in. What is all this stuff we got going on the screen? I'm just excited. Who's this sexy pappy in the green shirt when the Reebok guy said if you're still

doing that little thing you should have sent him this website which is powerproject.live oh hey now it's officially live now live live

no even though people will go back in time we're in the future we need to take that picture off with you know our boy Mike

people are going to hate us for that are they smiling with Mikeael trend how dare you they're probably all smiling because they're on all of his trends someone left a really funny comment uh there's a pose video that was shown and this comment was like i bet you guys all packed fudge in the back room i'm like they know? How do they know, dog? Wow, the devil pussy mug. Hey, that's right here.

Don't get trapped. People won't drink out of a mug that says pussy on it, will they? Yes, they will. It'll taste better. Is that pussy flavor? I told you guys that someone said that on the comments on the within you proteins because we have a new one that's coming out soon.

Yeah. Who's that jacked white guy in the shirt, though? That would be Kenny. Who's that veiny? Kenny Williams, sir. Kenny's going to hate me for this. Boy, get a tan. Well, actually, he has a forearm tan.

Okay. I was trying to bring that up to him and it didn't go great. that okay i was trying to bring that up to him and it didn't go great i was like i was like yeah so uh you know what are you gonna do about the tan you know for the he's like oh i think they just spray it on or something and i'm trying to like allude to the fact that it's probably good to go in with like maybe a little bit of a base but you want you want to get a little brown before the show you want to have a yeah under brown yeah show. You want to have an under brown. Yeah, a little something. Yeah, yeah. I mean, otherwise they just paint you and you look orange.

Some people don't know this, but black people get tans too for shows. Like the spray tan. It makes everything more even. I got spray tan for all my shows. What else do we need to know about black people? One of my favorite segments that we've ever done. What should we call this segment? Musings from a nigga? can be like i said remember like back in the day it was called ask a black dude

after the game last night this guy went to give me like a fist pound and he's like those ends played really awesome and he went to give me a fist wait a black guy said that right okay good and i'm looking at him like do i i shouldn't do this fist bump like am i promoting this language like you mean those niners really well my niners i love them so i gave him like a like a paused one like where i only went here and I let him do the rest. You didn't commit. I like it. Yeah, I just kind of short-armed it and let him do the rest. That was a good game last night.

That was pretty sick. I think Aaron Donald will know who Deebo Samuel is now. I did not know he was that heavy. Dude, Aaron Donald, he came out of the game for like a play, and then they ran like right where he normally is. That was on purpose. And they fucking scored. It was amazing. They came out for one play and they're fucking back up running back yeah yeah aaron donald 284 he was working out with the rock the other day you guys see that yeah don't people think he's on copious amount of drugs i i would think that they would think

that but yeah i don't know i've seen some shit i don't think he is. Because I'm delusional. Yeah, he looks crazy. Yeah, I don't know. I mean, he's always been a fucking animal. Freak out. I mean, there's a play. He has got like one of the coolest plays in like football history. So in football, they do this play called an option play.

Like they can either hand it to like the first running back that comes through or they can hold the ball themselves and then they can pitch it to the other running back yeah the quarterback is kind of making that read he's looking at the defense deciding who he's going to give the ball to based off of what the defense is doing aaron donald doesn't know who has the ball so he just tackles both guys what i wish we could find it and find it if i could find it and he also got past like a lineman first you know so he threw off like a lineman or got through the middle somehow just because he's so fast is he a young guy he's probably he's probably 30 30 yeah i mean he's been in the league for a while so he's probably yeah between was he in college yeah yeah college oh my god yeah you found it dude it's it's fucking comical like it's like not fair it's hard to describe how hard this would be too to do it's not fair where where is it you'll see him give me all right rewind rewind because i missed that i

mean they might show it up yeah yeah let's see this shit dude that's like when you gotta check their fucking birth certificates you know what yeah that was sick he might have done it at another time too but that's amazing oh my god it's like that scorpion from mortal kombat get over here yeah that is insane what i mean just sometimes what you're just thinking like what would happen like if that guy like what if from the time he was like seven, he wanted to be like an Olympic lifter? Or what if from the time he was seven, he wanted to be a high level jujitsu guy or something? Choose a sport that makes money. Yeah.

All these guys choose sports that make money. Yeah. He's just nasty. I hate like celebrating somebody that talks shit about the niners but here he is getting through two people to get to saquon barkley okay and the way he just manhandles oh he doesn't make sense i mean warren sapp was such a great football player but warren you know he had that big old belly this guy's and the way he got past that first offender when he did that we gotta we gotta see that one more time because that was sick.

Look at his feet. Both of them just swims right through him. Jesus. There's been a lot of great football players over the years, but he might be one of the greatest of all time, period. He's so good. He's so good. They just can't block him they've tried to put

like two or three guys on them they actually did the niners did a really good job against them last night but the offense of the other team is usually like they're the the plays are designed with him in mind they're like that motherfucker's on the other side of the ball so we got to do x y and z completely differently because he just wreaks havoc. And normally from like the middle like that, I mean, you'll stuff it up and make a couple plays here and there. But he is just a fucking different breed. Yes, even bring up that picture of him being super gilked. He is huge. I wonder how wide he is because he's tall but he looks short because he's

so i think he's about six one and i want to say they say he weighed 284 and they said like around whoops around 11 body fat well he's definitely higher body fat even even in i found this i found the picture but andrew will find this one yeah yeah he's probably like 14 body fat yeah 14 13 he looks insane but still it doesn't matter yeah he looks crazy that that is not a defensive lineman i mean you just never i mean sometimes the defensive ends look like that because they're super quick and they come off the edge but he just looks i mean it's fucking i don't know he's just out of this world yeah it'd be interesting to know like you know if he has like a wrestling background or something because the way that he throws people off of him uh-huh it seems like he must have some sort of background

in that that's what i was like when he when he first off threw that guy and then just like threw the other guy but stayed on his feet after he threw the other guy like i think he might have been a wrestler i wonder those traps yeah trap city yeah the other thing too is like these guys some of these linemen nowadays are just they're just such good athletes they're so athletic uh all the players on their field are athletic being at that game last night was incredible the rams started to have a little bit of a comeback and then one of the, one of the cornerbacks from the, uh, 49ers intercepted the ball and scored a touchdown.

And I just get all fired up. You know, I love, I love the, like I, I'm way into like the coaching of football and everything. And that, that play was all to me,

that was all coaching. Like they, they scouted that play. They knew that play was coming. The Niners were actually doing that to the Rams the whole game mm-hmm and the Rams were like oh let's see how you like this medicine we'll give it give you a taste of your own and the guy just took off with the ball it was amazing Aaron's brother was also apparently he bounced around the NFL as an undrafted free agent until he

retired in 2012 just to wash our screens I gotta put some Patrick Willis highlights up there yeah yeah he was yeah Yeah, he was a goddamn wrecking machine. Yeah. So I hit him up on Twitter, and he said all his shoes are now wide toe box, like super custom-made wide toe box shoes. After the podcast we did with Josh Stiles, I was just like, damn, let me see what he's up to. And sure enough, he was just like, yep, everything has to be wide toe box.

And just wait, guys. We have a little surprise coming for you as far as the sandal department in a few weeks. Oh, yeah. Don't tell him. I'm not going to say anything more. Hey, Mr. Jake Bell was telling me that he's working on some editing for us. Oh, yeah. Yeah.

That's pretty cool. Pee-wer bites. Yeah. Hey, if he sucks, make sure you tell him. I'll fire his ass. Hey, you suck at this. That's pretty cool. P-Wer bites. Yeah. Hey, if he sucks, make sure you tell him. I'll fire his ass. You suck. Hey, you suck at this. He's going to be.

What's your last name, kid? Get the fuck out of here. You can't fire me. Do you know who my dad is? It's like the notes just say. He's like, as a matter of fact, Encima, you're fired. The notes just say, you suck. Like, there's no other.

Like, hey, how do I get better? Like, it just said you suck suck i'm not sure about that my shit just went to like a mori thing where you guess what that's not your father i'm your father oh that's the best oh you are not the father i raised him like he was my own what's that what are the cockled right there you go man's greatest fear all right well anyway the whole point of this show is to fat shame you guys and to get you out there running let's go we want to see more people i guess just exploring some athleticism because i think that a lot of lifters uh formerly played some sports when they were young and i

think a lot of people would love to keep some assemblance of that. I think there's a lot of people that would love to one day have children. They'd like to be able to keep up with those kids. For those of you that do have kids, it's kind of nice to be able to like, you know, not when your kid's like four or five, but when your kids is older to be able to still be them in a sprint and to still like, it's fun for me, like, you know, going to a bodega every once in a while with my family and with my, uh, nephews and stuff. And they want to race me and stuff like that. It's fun to like, you know, be able to turn it

on. They're way quicker than me, especially Hamish. Cause he's so little on that. Uh, so like the softer sand, he can like get me like in the beginning um and he always has an excuse on like why you know why he lost so last time last time we went um i went to race him like up the hill that that real steep hill and i just had these like stupid like uh flip-flop things on or something and so i raced him up the hill and then I blamed the flip-flops and I'm just, I'm waiting for him to be like, you know, hey,

that's an excuse. Like, it doesn't matter. You still got beat and it took him a couple seconds and I saw him working it through his head. He's like, wasn't sure whether he should say it

and he's like, he goes, hey, he goes, you know what? He goes, that's an excuse and you still lost.

I was like, you're right. I was like, I lost. I got smoked. That's great. You know what? Gotta blame something blame something you're gonna beat up aurelius by the time he's 2025 yeah yeah see yeah we'll talk about that in a future episode though yeah that's that's my goal too i want to be able to beat up my son when he's in his 20s i still want to be able to kick his ass. Your son's going to be born like 12 pounds. I'm still... Come out all swole.

12 pounds, like 46 inches. It's just a fucking... It's going to come out like the size of a three-year-old. He'll never beat me. Oh, man. All right. Andrew, take us on out of here. Sure thing.

Thank you, everybody, for checking out today's episode. Go ahead and check out powerproject.live. It's live. It's live, live. That's craziness. Yeah, I know. So shirt, similar to Mark's. This was, I guess I'll call it a misprint.

So the new one's a lot fresher, a lot brighter, more vibrant colors. But the mug right there, the devil pussy mug, both of those are now officially available along with who knows what else that we're gonna have on the site by time you guys hear this it's a great uh topic of conversation i didn't know i had fucking shit in there anymore oh that's great i thought it was Fuck. What is wrong with you? Got a milk mustache. Shit. Well. It's all good. Don't worry about it. Do the outro.

Devil pussy milk mustache. Huh. All right. So that all just happened. Please let us know what you guys thought about today's conversation. And please subscribe. If you guys are not subscribed, make sure you hit that like button on the way out. Links to everything down in the description below.

Please follow the podcast at MBPowerProject on Instagram, TikTok, and Twitter. My Instagram, TikTok, and Twitter is at IamAndrewZNSima. If you're doing well enough, please let people know. Join us on Discord. The link's down below. Discord's almost at 2,200 members, right? And we'll be doing some more stuff for that soon. At NsimaNy on Instagram and YouTube. At NsimaYun me union on tiktok and twitter mark i'm at mark smelly bell and i

got a pretty good tip from our boy russell buddy today i'll try to give you guys some tips on the way out here so we got something at the end but i'll probably fucking forget but anyway uh this one was good russell just said that like he really wanted to cheat on his diet and like he just wanted to like roll through some fast food. And he remembered what he ate yesterday. And he's like, what I had yesterday was fucking great. He kind of made almost like a monster mash type of thing. Nice. Talked himself into that.

And so he just said, I'm learning to rinse and repeat because that's the goal. This is what I want to do. And as much as I would love to. Where was he trying to go? Yeah, where is it? God damn. Was it like? Popeyes.

Well. He wanted to go to Popeyes, and I told him, I said, somebody got smoked there the other day in Sacramento. So I said, it's a good thing. That's true.

It's a good thing you didn't go there. Yeah. Damn. Fighting over that sandwich still, or is there something different? Probably. Yeah. Anyway, strength is never weak,

and sweet is never a strain. Catch you guys later. I had a Matt Wenning joke in my head for that one. No. Nope, nope, nope.