Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we’ve had with high intensity gurus & master trainers. Adam kicks it off with Biomechanics expert Bill DeSimone. In part 4 Adam & Bill discuss past & present trends in training, along with a quick chat about posture, mobility & feel in exercise.
Now listened to in 100 countries, The InForm Fitness Podcast with Adam Zickerman is a presentation of InForm Fitness Studios, specializing in safe, efficient, High Intensity strength training.
Adam discusses the latest findings in the areas of exercise, nutrition and recovery with leading experts and scientists. We aim to debunk the popular misconceptions and urban myths that are so prevalent in the fields of health and fitness and to replace those sacred cows with scientific-based, up-to-the-minute information on a variety of subjects. The topics covered include exercise protocols and techniques, nutrition, sleep, recovery, the role of genetics in the response to exercise, and much more.
The Inform fitness podcast with Adam Zickerman is a presentation of inform fitness studios specializing in safe, efficient, personal high intensity strength training, in each episode Adam discusses the latest findings in the areas of exercise nutrition and recovery, the three pillars of his New York Times best selling book, The Power of 10. He aims to debunk the popular misconceptions and urban myths that are so prevalent in the fields of health and fitness. And with the opinions of leading experts and scientists, you'll hear scientific based up to the minute information on a variety of subjects. We cover the exercise protocols and techniques of Adoms 20 minute once a week workout, as well as sleep recovery, nutrition, the role of genetics in the response to exercise, and much more.
Hello, everybody, greetings, Adam here. Welcome to the Inform fitness podcast rewind. It's our listen back to classic interviews with high intensity gurus, master trainers, scientists and authors. This is part four of our interview with author, personal trainer and biomechanics expert, Bill De Simone. Conversations with Bill are always enjoyable, always enlightening, because of his experience, being in the business for over 40 years, he really knows his stuff. There's absolutely no one better than discuss the past and present trends and training. But first, a quick chat about posture, mobility and feel in exercise.
Bill DeSimone 1:35
Some people work at a desk, their postures fine. Maybe they just intuitively stretch during the day. Like maybe maybe the postural issue. No, I don't think we're postural issues. If you get them on the person's young, you might be able to correct them. You guys got a person, you know, 60 70, it may have settled into the actual joints, the joints actually may have changed shape.
Yeah, we got people with kyphosis. So all the time, we were like, We're not gonna, we're not gonna. I mean, you know, you have these women that I find that a lot with tall women, right? They grow up. So taller than everyone else. And there is and they're shy. So they end up being kyphotic. Because they're shy to stand up to it. You can, I've never been able to, I mean, you can prevent further degeneration,
Bill DeSimone 2:16
20 or 25. If you catch that, maybe you can train, they can train out of it. But if you get it when it's already locked in, that's all you can do is not do more damage. The way we train people takes a half hour twice a week, maybe that leaves plenty of time for this person to do mobility work or flexibility work. If they have a specific activity that they think they need the work in. If you're training for strength once or twice a week, that leaves a lot of time that you can do some of these mobility things if the person needs. Yeah, I think feel is very overrated. In our line of work. The guy can get you to feel something, but it's not a you can do a concentration curl, a tricep kickback, or, you know, Donkey Kicks with a cuff. And you'll feel something because you're not because you're making the muscle about to cramp, but that's not necessarily a positive. As far as activating the glutes, glutes go, if they don't feel on leg press, I would go to the abductor machine. If you put somebody on the abductor machine, and they feel the sides of the glutes burn, in that case, the feel matches what you're trying to do. If you have somebody doing these glute bridging exercises where their shoulders are on a chair and the hips are on the ground, and knees are bent, and they're kind of just driving their hips up. You feel that, but it's it's it's irrelevant, you know, you're feeling it, because you're trying to get the glutes to contract at the end of where they are away from their strongest point. You're not taxing the glutes, you're getting a feeling. But it's not really challenging the strength of the glutes. One thing that was better in the early 80s is because we had all these Nautilus fitness centers around with the the one right way to work out. Even though that didn't catch I noticed the trainers who came through that system, you had a common vocabulary that you could work off of. So at Sports Training Institute, which was around the time, we would get trainers from those types of Nautilus fitness centers. And it was like that was sort of like the default workout one set to failure, full range of motion on this machine. But if the client didn't like go into failure, or if the machine didn't agree with them, it would take us you know, we had the option of doing what we do now. Trainers today, people coming out of school today or even with multiple certifications. There's a definite to me. There's like a lack of it's like the anything goes School of Exercise, right? If I call it an exercise, it's an exercise. There's no common vocabulary. So a young trainer will come into the studio and see that I have a kettlebell he's Oh great. I'm gonna do that. No, you're not Oh, no, no, no, no, no, but kettlebells whole door open. That was for experimentation. That was for experimentation only and I was the guinea pig. Now, we do not do that with clients. There's too much of an anything goes mentality, like, you know, just because some physical labor you did makes you breathless and makes you sweat makes your muscles burn, and pumps you up, doesn't necessarily make it a good idea. And that I think is very common among newer trainers, the exercise industry has created this. They've created this structure that I don't think I kind of think is a house of cards. Like it appears to have a lot of substance to it. But if you can't apply it to most people who walk in your door, what good is. And that's kind of why I got away from NSCA type stuff and heavy industry stuff.
And let me say but you know, you say that, but CrossFit is very popular from my understanding.
Bill DeSimone 5:57
Well, listen, I'm not giving investment advice. But if you talk to people at these boot camp things by us, everybody's banged up. Things like that, normalize getting injured and exercise it but it's just like politics, right? If you say something outrageous, everything up to outrageous gets normalized. Even though that stuff's outrageous,
like low carb diet, I'm eating 100 grams of carbs a day, and that's considered a low carb diet. Well, yeah, compared to the average American diet or 500. carbs a day.
Bill DeSimone 6:22
Jones in the early days of Nautilus. Granted, there was some excessive, you know, we overtrained and train too hard and stuff like that. But there was a little more of, I mean, Dardens books and stuff like that there's a little more awareness of not of the exercise itself, not causing new problems.
We also get misrepresented and misunderstood when, you know, for example, I've heard recently even that some people like I like that Inform Fitness I like the concept of of that once a week high intensity workout, but I like workout every single day. So I don't know, I don't know if that's for me, because I rather work out every single day as if it's a mutually exclusive decision. And what I like to say is, and that's not where we stand, that's not what we say we say, if you do this, don't do anything else in your life. What we're saying is, all you need is one really, highly intense workout per week. And then do all your other things. If you like doing all the things if you'd like to get on a treadmill and burn off some steam every single day, then do so. But do so in moderation. Do so carefully and understand the risks associated with that. But but you don't have to not do it. What you need to be careful of is not overdoing too many really superduper intense workouts, but that's what we're really saying.
Bill DeSimone 7:36
Well, I probably especially over the summer is quote workout every day. I'm still only using the weights once a week. I really think once a week high intensity whether it's machines or free weights, and the discipline like a Pilates or yoga I think is exactly the right combination. As far as staying healthy and being physically capable as we get older. That's exactly right combination right the days of heavy lifting.
So there you go. If I was if I was anti if we stood for you wouldn't have that stuff. You wouldn't have an acupuncturist here a Pilates instructor here, right and have a massage therapist here you know it's not one size fits all number one and they're two different things. This is high intensity exercise to get you as strong as hell and as safe as manner possible.
Well, that's it folks a great chat with Bill De Simone on the inform fitness podcast rewind. It's been a listen back to classic interviews with high intensity gurus, Master Trainers, scientists and authors. We will have more coming soon. From the likes of Martin Gibala Doug Brignole Brian Hall and Dr. Doug McGuff. All coming soon on the inform fitness podcast rewind.
This has been theInform fitness podcast with Adam Zickerman for over 20 years inform fitness has been providing clients of all ages with customized personal training, designed to build strength fast, and now Adam and his staff would be delighted to train you virtually just visit informfitness.com for testimonials blogs and videos on the three pillars exercise nutrition and recovery.