If I Had to Start Training All Over Again

If I Had to Start Training All Over Again | 058

Рет қаралды 137,738

Күн бұрын

In today's episode, I'm laying out eight things I would do if I had to start training all over again. I am sharing things I did right as well as things I did wrong. You will hear about what I've learned through years of strength training, marathon preps, and nutrition with simple yet effective lessons that will optimize your performance and progress. This episode inspires you to take incremental steps to achieve exponential results. Enjoy!
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Topics:
0:00 Intro
0:32 Welcome
5:25 What I’ve done right and done wrong
7:02 Get serious about strength training
17:57 Run earlier but run smarter
26:34 Eat properly to fuel your training
39:56 Prioritize strength and power
49:19 Train for performance over aesthetics
55:47 Hire more good coaches
1:02:43 Take the bulk/cut cycles with a grain of salt
1:12:27 You have to fall in love with the journey

Пікірлер: 142

@Igosplatonu 3 ай бұрын

1.5x playback speed. Thank me later

@Charlie-fu3ge 3 ай бұрын

Yup

@hunterholistichealth 3 ай бұрын

Sounds relatively normal speed haha

@adamvanest199 2 ай бұрын

Nearly go faster

@Dar_theman_Nell 2 ай бұрын

Nope 1.75 is the perfect spot! 💪🏾

@jonathanharrison7777 2 ай бұрын

Can you imagine how long staff meetings at BPN take 😂

@oscarpena6627 4 ай бұрын

Don't compare your chapter 1 to someone else's chapter 10... That's GOLD!

@marcelinobisneto Ай бұрын

For me, who is Brazilian, the way Nick speaks, more slowly, is a relief. I can follow along without having to repeat it several times to understand certain parts. And this is a positive point for it to reach more and more people around the world who do not have English as their main language. Thanks, Nick! Go one more!

@adrianhall5881 4 ай бұрын

I am 54 in a month. Just got out of a 20 Year marriage and was at 255 this time last year. I've been working out here and there but have been looking for the next step. I found it with this one. I'm down to 200 and can actually see my muscles. Great video. Thank you.

@hanschristianalver3718 3 ай бұрын

Thanx for an informative podcast Nick. As a 50 year old man who loves hybrid training you are definitively one of my rolemodels. Hard work, longterm goals, sincerity and honesty never goes out of fashion. Keep up the good work!

@willroyal7504 2 ай бұрын

I love your content Nick! I had no clue you grew up in PA. I grew up playing sports in Harrisburg. Played D1 basketball. I’m 3 months in getting back to it! All this info is golden and motivating!

@Sam1990s 4 ай бұрын

Nick, I’m having to listen to 1.2X speed, lol. Good stuff brother ❤

@bb4prelude73 4 ай бұрын

😂yup you gotta speed it up in order for him to sound like he’s speaking like a normal person

@roadtogritfitness 4 ай бұрын

ya gotta run fast, talk slow brother!

@arjunpadmakumar8338 4 ай бұрын

Good tip lol

@etowna1022 4 ай бұрын

It really does sound normal speed at 1.25x speed.

@MichaelClemerson 4 ай бұрын

Try 1.5 😂

@mr.absolutelynobody440 4 ай бұрын

These podcast episodes are extremely helpful

@chrislisle3101 3 ай бұрын

I’m 59. Who do you want to be when you’re 59? Life is a marathon. It’s not a single workout. It’s a long series of daily choices to workout and to eat right. It’s your 401k plan. Contribute to it a little each day. No workout makes you or breaks you. Don’t sweat the bad ones. At 59, Health and fitness are as important as your “401k” probably more so. You can’t buy fitness. No one my age likes to be fat and unhappy, bc it comes with death, disease, general malaise and lots of medical bills. All unnecessary and all a choice you make now, not later. Set a goal weight now and keep it. I weigh the same now as I did at 21 in the Army. Easy? No. Worth it? Yes. Also set a base level of strength and conditioning and maintain it. Don’t drink alcohol. What does it do for you? I can’t think of anything socially or physically it does positive for you. Google says the average person drinks 8 beers a week. Assuming those are light beers, that’s at least 800 calories a week x52 weeks equals 41k calories a year. That’s a lot of exercise to work those empty calories off. If you start drinking at 21, drinking 8 beers a week, that’s 1,558,000 empty calories by the time your 59. That’s a lot of running just to break even with the guy or girl that chose not to drink. Do push-ups, pull-ups and dips. You can do those your entire life with little fear of getting hurt. What’s your minimum to be fit? As Nike says “just do it” you will be glad you did.

@FromAverageToWarrior 4 ай бұрын

Awesome episode, learned lot’s of new stuff once again, thank you 🙏🏽

@Discipline_equals_freedom Ай бұрын

I can’t recommend Jiu Jitsu enough to balance strength/functional fitness. It keeps training fresh as it’s infinite so you’re always learning. I wish I had started 30 years ago. Being fit and jacked is fun but having a useful skill is way better. I was a gym bro from 15-48. I wish I had focused on being functional and capable. Covid was a blessing as it made me open my mind as the gym closed for months. Picked up a go ruck and humped many many miles. That led to a concept rower and sandbags. Now I have a full crossfit garage gym and got my blue belt a few months ago. Jiu jitsu will make the fitness journey way better. Be hard to kill.

@dubdeezzyy 4 ай бұрын

love the format and content!!!! TY!!!

@dubdeezzyy 4 ай бұрын

NB IS JACKED!

@dyeg0sousa Ай бұрын

Thanks for this episode Nick!!

@jasoncatalano8620 3 ай бұрын

We had the same setup at my high school at Branham. Mobile home style with no amenities…just a box with weights and creed/staind blasting from a boombox. Best of times though.

@beezyburna Ай бұрын

don’t need to watch this, the answer should be. Started doing more hormones sooner!

@Bijan88 4 ай бұрын

Really great advice, thanks

@CarnivoreKipp 3 ай бұрын

I really appreciate the tips.

@javierdelgadonoriega8204 3 ай бұрын

I also think that training for performance eventually comes with improved aesthetics 💪

@malachiobrien 4 ай бұрын

So good

@greatlandfitness6426 2 ай бұрын

awesome stuff bro

@glennracz4647 4 ай бұрын

I'd be cool to see Nick try a Hyrox or Spartan Deka 💪🏼

@deborahbaca1345 4 ай бұрын

Inspiring ✌🏻

@opaca512 3 ай бұрын

I will share; follow a routine, eat balanced diet, do not give up. 🙏

@angelramos1723 3 ай бұрын

Thanks.

@andrewverran3498 3 ай бұрын

Brilliant podcast..Would be great to do a podcast regarding alcohol . 😊

@kensier4955 4 ай бұрын

I remember desperately trying to fit 1 pop tart everyday into my measly macros cuz of the IIFYM era. Why were we all so desperate for pop tarts

@zeppelin1n4 Ай бұрын

homie is 100% juiced out of his mind

@zeebeaux 15 күн бұрын

Yea I wish he would at least acknowledge it. It’s such a misrepresentation for people just starting.

@zeppelin1n4 12 күн бұрын

@@zeebeaux liver king 2.0

@zeebeaux 10 күн бұрын

@@zeppelin1n4 not really. Liver king was very, very clearly not natty even to non lifters. Nick doesnt have the massive roid gut with pushed out belly button lmao

@zeppelin1n4 9 күн бұрын

@@zeebeaux nick Barr looks extremely un natural bro wtf are you talking about Lay off the copium

@zeebeaux 9 күн бұрын

@@zeppelin1n4 haha no i totally understand he is using PEDs / Enhancements clearly from my first comment:) He just hasn't developed the lumpy gut YET i should have said. Trust me i know that massive chest is obviously not naturally obtainable realistically.

@AlexSuberMinistries 4 ай бұрын

We need Dale on the pod

@kenklee4 4 ай бұрын

What weight and rep range would you use for overall strength training? 3 sets of 4-6 reps with higher weight?

@joshuaglassmyer8358 4 ай бұрын

For optimizing strength Andy Galpin has a lot of information on this. Nick does a mix of heavy few reps (especially compound barbell lifts) and a ton of volume (lower weight, higher reps). Dude has been very serious about deadlifting for a long time.

@jayjackson6602 3 ай бұрын

This was a great episode! Question for you, are you a natural athlete?

@OlympischbriesjeNadaAverage 27 күн бұрын

Dude takes easy pace to this talk quite literally

@anomadhunter 4 ай бұрын

Ok. What’s your advice on testosterone supplementation and steroid use ?

@bflbflbfl 4 ай бұрын

I’d have started running and lifting and stretching earlier in my life

@travismorgan4249 Ай бұрын

Im 42 and if I use the MAF180 formula it puts me at 138 which is the high end of my zone 3. I’m confused bc I thought we should be focusing on zone 2. I know the zones vary widely from person to person and age and fitness level, but the formula seems off for getting close to someone’s zone 2. I probably just need to go pay for a lactate test.

@Kcebab12345 4 ай бұрын

I think it’s a lot more than “law of thermodynamics” for the KZfaq era Maybe forgot to add “law of tren” and “law of dbol”

@Blacknight200 4 ай бұрын

Lol seriously, someone like myself along with knowing many others whos worked out, lived, ate, slept like this since 2006+, none of us among other hybrid individuals from many gyms and athletic meets ive been at has looked as jacked and cut as Bare (who says hes natty)…the key ingredient isn’t dedication and all that verbal garbage they spit out, its simple, they are on PEDs. Love his vids though, good motivation.

@PokerBits Күн бұрын

@@Blacknight200still takes a ton of dedication even if you on the sauce.

@Blacknight200 Күн бұрын

@@PokerBitsOf course it does, but you can't looks as he does naturally is the point. A lot of people think that but to those who have put in the years and dedication mostly know that. To others they aren't as experienced so they think like I did when I was young that is achievable naturally. Not taking away any of his great vids or hard work. Just want the facts which unfortunately he isn't giving.

@duhai1836 4 ай бұрын

23:35 -> 180 heart rate - (your) age : This might work as a general guideline to start out with but make sure to allow for individual variety. I am in my early 30s and high 150s can be still in my aerobic zone. Easy rule: If you can still talk (somewhat ) comfortably, it's still your aerobic zone.

@koryjensen8610 4 ай бұрын

Exactly. This is as generic of an equation as you can get. It's nowhere near a one size fits all

@roadtogritfitness 4 ай бұрын

well said. Great tip with the talking.

@BradFizer 4 ай бұрын

It’s impossible for me to run under 141bpm

@duhai1836 4 ай бұрын

@@BradFizer 😆. 140s are a good aerobic zone for a lot of people.

@carolesteinberg7463 4 ай бұрын

I’m 64 i ran 13 miles yesterday my heart rate was in the lower 180s. My friend said I’m killing my heart. I was only running 5-6 miles per hour. I didn’t feel bad. How can I make my heart lower without stopping running? It’s in the 60s when I’m just sitting around.

@jeromemark2509 3 ай бұрын

What is your cycle? Do you get blood work done ?

@Smogytho Ай бұрын

You get the medal of the most useful comment. Congratulations to you 🏅

@snideraustin45 3 ай бұрын

Growing up I wish I would have played water polo, ran track, and wrestled to set my foundation for training in my adult years

@HienNguyen-dv7vg 4 ай бұрын

Any tips if my heart rate shoots up to 150 when I run easy? I’m 36 and just started running. But it seems like no matter how slow I go, I can’t get it below high 140s-150

@scott_strang 4 ай бұрын

This is pretty normal for folks just starting, especially once you hit your 30s. It’s a massive ego hit but the way to break thru really is to go even slower (even to the point of fast walking). A couple weeks of this will start to get your aerobic system firing and you’ll be able to increase pace at the same hr.

@HienNguyen-dv7vg 4 ай бұрын

@@scott_strang thanks for the tip!

@YoutubeAnthony 3 ай бұрын

Would be great to see Bare reply to very common question for new runners. I’ll chime in hopefully makes sense. Running is hard on the body and I came from cycling background. Running would kick my butt and hr for a 9 min mile was 175. I had to truly slow my runs, 12 min mile nice and slow and would walk and run based on my garmin watch I programmed for zone 2 runs. When heart rate would get above 145 I would walk. However, to help build the base treadmill has helped tremendously. I would set it to 4.5 and I could do that with nice 170 cadence and heart rate 145 for 1 hour. Even though pace is slow like 12 min mile, it allowed me to run straight. Took 2 months for my muscles and tendons to get used to everything. Then I do speed work once a week which helps with overall speed.

@MattTerryAttorney 3 ай бұрын

Try the “Run-Walk Method” … great for beginning runners to keep your HR in range. It also dramatically reduces injury rates (extensively studied), not to mention it makes your runs much more pleasant

@Hudson4426 4 ай бұрын

If I were to start new now I wouldn’t change my diet for 1 wk, but log honestly for that week so I know how many calories I was taking in to gain weight… then cut accordingly

@Thistooshallpass2 3 күн бұрын

This is a journey .a marathon a lifestyle....consistency is key.. iv been focusing on proper form and techniques 7 months..I no where close to being able to start to try acuall training.. practicing and not workouting out .. n know I need to recover more ..sleep more. .be more forgiving and patience with my self .. eat MORE ..don't be afraid of getting fat. I'm fueling my body so it csn do what it needs to do to get where I Wana be

@Thistooshallpass2 3 күн бұрын

Oh and do less cardio .. do more and more research.. ..thank you for the taking bulk and shredding with a grain of salt instarted thinking that how I was gonna be strong but it only made things worst .then I focused on what works for me and iv been leaning out while.slowing gaining muschle..the plates are plating up 😅

@Thistooshallpass2 3 күн бұрын

I run for mental health !! Lol I could never give up running even if that means my muscle growth will be slower ❤

@Thistooshallpass2 3 күн бұрын

But same I run for time ..right now .. eventually i wanma do maillage. And run about 1.5 hours but wanna get that up vet that up .m my heart rate acually stays below 105.. all this while not. Loosing muscle 😅

@robp8856 3 ай бұрын

You should add “never make someone feel stupid for asking for your help with an exercise”.

@yurleoo2686 3 ай бұрын

This is beautfaul

@123yeahwhat 10 күн бұрын

When did you start using the juice

@donaldsanchez1282 4 ай бұрын

Great episode. Just tried the “180” rule and I was surprised that I was able to run further than I have before. I do have a question, if I am running 4 days a week, how many easy runs should I do vs normal runs? 22:20

@stephenhernandez2587 2 ай бұрын

In case anyone else is curious, the typical rule of thumb is 80/20 for difficulty of runs. 80% easy and 20% hard. So for running 4 days/wk, you should have only 1 hard run - be it intervals, road race, long run at pace, etc - with a good warm up and cool down.

@maisieandkate3428 Ай бұрын

Great video Nick but it would be great if you could be more conversational, it sounds too slow/ stop and start and like you’re thinking on the spot. Trying to make your dialogue flow more freely, it doesn’t matter if you say something wrong or correct yourself. Don’t over prepare and consider style as well as substance ❤

@yoshuanakashimaaa 4 ай бұрын

First comment!! 🥳

@zgblundell 4 ай бұрын

I would have never ran barefoot on anything other than grass. Never ever try to lift heavy weight off a rack behind your head for shoulder press. You will tear your rotator cuff when you leave the parallel lift area

@Kaisersales 3 ай бұрын

You talk very slow brother but drop some gold 😊

@CerebralFriction 3 ай бұрын

Holy shit you're from Palmyra, Im from Hershey, went to LD

@tehgasstation 4 ай бұрын

Nick! Please start selling suplements in the EU! 👑👑❤

@leedelfuego1854 4 ай бұрын

It’s coming, he said in the podcast couple weeks back.

@cycledelics 3 ай бұрын

If you wanna be like Nick just hop on some gear…his supplements aren’t gonna get you there

@tehgasstation 3 ай бұрын

@@cycledelics Have you tried his supplements compared to other supplements or are you just a hater? Maybe you should get off the couch and stop hating in the comment section 😁😁 Nick might be on gear, and so is 99,99% of all top athletes / top fitness influencers, but his supplements are still better than all other i have tried

@glockdookie5231 18 күн бұрын

This is the correct answer @cycledelics

@Thistooshallpass2 3 күн бұрын

What does a blimd study of people eating grass fed cows vs reguar affordable meat lol when everythingnese is the same ..very controlled.. what wpuld those results look like.. participants being resistance training active people

@ryandeffley7652 3 ай бұрын

As someone who did powerlifting for a lot of years, I wound up really hating my lack of general fitness. It sucks when you're strong AF but want to puke after 10 burpees. 😂 I still love lifting and calisthenic work. But I've trained myself to love jumping rope, hill sprints, high volume max incline walking, etc, just as much. From a longevity standpoint, it is a lot better to embrace cardio as a lifting accessory to allow you to train harder and recover faster. In the end, the heart is the most important muscle in your body.