MASS Office Hours Episode 44 (Flexible Training Templates + Q&A)

[@fairykun]

absolutely love the meerkats :3

[@kimdecker8901]

Team, I take a lot outta these shows every week, but this episode delivered a particularly impressive motherlode. Think it was all those cardio/endurance Qs, believe it or not. I appreciate 'em! And I appreciate my MASS profs!

[@MikeZourdos]

Anytime we get to talk about mitochondrial biogenesis and discuss constructing an endurance training program, it's a great episode. Thank you so much for watching.

[@ctestare2625]

Trex’s traps are looking absolutely massive!

[@wesrobinson7506]

Another incredible episode! Hey Dr. Zourdos, one of my friends went to Salisbury University for his exercise science masters. He just graduated this past year.

[@MikeZourdos]

Thanks for tuning in Wes, and that's awesome. I had a great time there. The strength coach there, Matt Nein, gave me my start and is one of my mentors and is an amazing person.

[@wesrobinson7506]

@@MikeZourdosthanks Dr Zourdos! I’ll ask him if he had a chance to meet him! I had a question regarding navigating injuries. I’ve had low back pain since last November (mostly in the morning a lot of stiffness), it’s only gotten worse (pain/stiffness throughout the day) recently the past few days with lumbar extension and also flexiion. I’m thinking my spinal erectors are just so tight. I’m going to see a doc next Tuesday for it. Basically the question is, should I keep deadlifting, switch to RDLs or good mornings or just alternate each and keep plenty of reps in the tank? I love deadlifts, but also I’m intrigued of building mass with less fatiguing exercise and want to prevent further injury. Thank you!

[@MikeZourdos]

@@wesrobinson7506 Hey Wes, First, sorry to hear that you are experiencing lower back pain, it’s not fun, I’ve been right there too before. The more modern-day thought is to keep deadlifting in only the range of motion that doesn’t hurt. So, block/rack pulls through a shortened range of motion and other exercises that stress that same muscle groups through shortened ranges of motion. Then, to gradually increases that range of motion and do more as you can. Perhaps even implement some tempo, such as a 5:0:3 to ensure that you are not going to heavy; the tempo will make you purposefully keep the load lighter. However, I would not consider myself and injury expert. Therefore, I would urge you to get your lower back checked out, if you can, and follow instructions from there. That may result in getting connected with a really good PT (I was fortunate to be under the instruction of an excellent PT four years ago) who can perhaps guide you much better regarding deadlift variations. Overall, I’m reluctant to give too much definitive advice regarding injuries in general, and especially without a diagnosis. I would defer to the experts in this matter. And although some might tell you to work through/around the issue, which may be correct at times, I’d also suggest that pain is real and you should be very cautious. Ultimately, I’m offering no advice other than to potentially get the back officially checked out and follow the guidance of those experts. Sorry for being a baby with my answer and not having any magic feedback. All the best with this, keep me updated on how things go.

[@punkandlifting]

Diamondhead yes!!!! Never in a million years expected to hear them referenced in this podcast. As for gym environment, I’m 41. The more hardcore i got into lifting, the more hardcore I want my gym. Iron plates, old and new machines, free weights. No broccoli hair, no youngLA, no gymshark.

[@MikeZourdos]

Lightning to the Nations is a flawless album. Borrowed time is not far behind.

[@punkandlifting]

@@MikeZourdos flawless. Big nwobhm fan here. Love it.

[@MikeZourdos]

@@punkandlifting What a great era of music. ANGEL WITCH.

[@punkandlifting]

@@MikeZourdos YES

[@punkandlifting]

@@MikeZourdos I couldn go on for hours about obscure nwobhm bands. Hours of KZbin wormholes finding bands that only had one ep or one single