YouSaid · the spoken record

Mark Bell

lines on the record
104
first
2017-07-13
most recent
2017-07-13
sittings or episodes
1
sources
podcast

Every line below is reproduced as it was said and linked to the record it came from. Nothing here is summarised or generated. Directory · Search · Corrections

  1. “Do it and once I had my kid and stuff, and I was like, well, I don't really know what I'm doing because now if I was to sign with, you know, if I did something with wrestling, I'd be traveling all the time and it just wouldn't create a great family environment. So anyway, that ended, but I learned a lot from pro wrestling. I learned how to do wrestling promos. They'd put you on the spot and they'd say, hey, you're wrestling Tim Ferris, July 31st. You got 30 seconds. Smelly, go ahead, you know. And so then I would go and I would say Smelly is my nickname, my two older brothers gave me. So that was the name I use when I was wrestling as well. But they do all kinds of things like that. They'd swerve you and they'd throw things at you.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  2. “Yeah, so I did professional wrestling for about five years. My oldest brother, Mad Dog Mike Bell. He passed away several years ago now, but he was big into wrestling. And me and my brothers as kids loved pro wrestling. I was asked one day randomly by a guy at Gold's Gym and forever thought about pro wrestling. And I said, I think about it all the time. I watch it all the time. I love it. And he's like, well, how would you like to try out for some wrestling? And I was like, okay, sounds cool to me. I'll give it a shot, you know. Long story short, I ended up doing pro wrestling for about five years. I progressed pretty well. I ended up wrestling in the WWE kind of training grounds, which was in Louisville, Kentucky. Just kind of ran out of juice there in terms of my desire to continue to do it. I had a kid at the time, my son Jake, who's now 12, so it was a while back. But, you know, at the time, you know, I was pretty hungry to do.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  3. “Some people like who would desire to do that, you know, and there's other people like, fuck yeah, man, that's great. I love that, you know”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  4. “You know, in the sport of power of thing, the commitment to gaining size and the commitment to the nutrition and the commitment to sleeping and the commitment to even performance-enhancing drugs. There's just so many levels of commitment competitive power lifters take that your average person doesn't care to go there. So the fact that they can lift 200, 300, 400 is still really impressive. Really what we're trying to do as powerlifters, and sometimes we get very carried away with it, just as you can with any other sport, we just end up taking it to that next level, and we're trying to do the same thing you're trying to do. We're trying to, it's just about self-improvement. However, our definition of success and our definition of self-improvement gets to be really swayed after a while because we're really trying to push the envelope.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  5. “So, yeah, like a 360 or a 405 deadlift would be really getting like four plates on there would be an awesome goal. I think a lot of times people think because I powerlift, they sometimes will tell me, oh, I don't lift like you, man. I'll say, oh, no, what do you lift? And then they'll say, oh, you know, my best bench is like, that's only like 225. And, you know, I deadlifted like 350. And I'm the first person to be like, what did you do when you started? And they'll say, well, when I first started, like, I think I benched 95 pounds. And then I'll be like, well, what you're doing now is fucking awesome. What are you talking about? Why are you beating yourself up so bad for?”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  6. “Yeah, just moving it back and forth sideways. Just anything to get those shoulders open up. But when I show you, especially how tight I am after bench pressing, you're going to laugh because the barbell is going to be several inches from my chest or stomach or wherever I bring the bar down to. But after I start to move like that, the bar will cleanly touch my body without any problem.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  7. “We will also just take the bar and hold it in position and we'll like typewriter it back and forth. That's just made up that term. That was pretty good, huh? But basically just kind of like you're moving.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  8. “Chicken dance paddling like row type thing with a barbell. So one side of the barbell is down. It's almost hitting the ground. The other side of the barbell is full locked out position to where it's almost up over the rack. It ends up looking very”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  9. “Doing a lot of very intense internal rotation. And what it ended up looking like is it end up looking like you're doing like some sort of weird”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  10. “On the inside, right? So you have one hand out really wide basically, and one hand's ain't a lot closer. Take the weight down and let the weight push your shoulder down in position. You can even actually have a little bit of barbell weight on here if you're really stuck together the way I am sometimes. And what you're trying to do is you're trying to get the shoulder to drop back down in position and to open up. And you're trying to get the barbell to touch your rib cage.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  11. “Pinky on one of the power rings of the bar. You take your other hand and you put it as close as you can. I guess right where the knurling is about to end.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  12. “Exactly. Yeah. Just trying to walk around, move around, get the hips ready, get everything fired up before you start your workout. You're kind of asking your body a lot is the main thing to kind of recognize that if you're working all day and now you're just going to come into the gym and you just think you're going to perform great without really warming up. You got another thing coming usually. So you want to do something that's realistic for you to do the second you get out of your car. You can hop on an aerodyne bike or some sort of stationary bike. There's a lot of different things you can do. You can have a treadmill. You can even go for a walk before you go to the gym or walk to the gym or ride your bike to the gym. There's a lot of different options you can do, but you want your body temperature to be up. My favorite thing to do though in the gym is a, which I can show you in a little while, is a bench press where you just take the barbell and you just move the barbell around in a bunch of funky different positions. Let's say you have one.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  13. “Throw it up over your knees and you just start walking with it. You can use a band as well. Some people will take a band, they'll make a circle out of a band and they'll walk forward and sideways and back up.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  14. “Which will pull my wrist and will help stretch my forearms. I have extremely tight forearms and elbows. And just I got different stuff pulling on different things in a bunch of different directions. One of my favorite warm-ups, I don't do a ton of warm-ups for squatting, but for whatever reason I need a lot of, I just basically come in and start squatting a lot of times. I will sometimes use my hip circle to warm up for a few minutes.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  15. “Yeah, and it just, it's also possible. It's just not in the cards for that day to do anything all that spectacular. You start to move around and you're like, man, I don't know what's going on. And maybe something happened at home that you're pretty upset about. Maybe you're not feeling good and yada, yada. And all of a sudden, you kind of got this downward spiral of things that are kind of against you for the day. And maybe it's not in the cards for you to lift all that heavy for that particular day. The other thing I do is I just turn back around the other way with the bands, so I'll just turn facing away from the bands. The setup you saw that I had, I have two bands. I have one band choked around the rack, and I have another band going through, the other band. So I have two basically handles for the bands where I can press and pull and do whatever. So I'll turn the opposite way and I'll bench press with the bands. I'll let the bands go way up over my head and I'll let them pull on my arms, pull my arms back behind my body. I'll let the band sit into my hand.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  16. “Yeah, right, right. Yeah. And it's like a standing row or whatever you want to call it, standing bench or whatever. And so, yeah, what that does is it's kind of activating my lats. It's getting my back kind of ready to go. And I'll continue to kind of move my arms around in different positions. Sometimes I'll find something that feels a little awkward. It doesn't feel right. And so I'll hang out and I'll move around in that position longer. Or I'll say, oh, shit, that's a little bit weird. Maybe I should get on a foam roll or maybe I should figure out what is that back there? What's going on in that spot? You know, something I didn't, I maybe didn't notice and maybe I didn't notice. I slightly tweaked something at some other point in my training. The warm up is an evaluation of how you're doing for the day. And so that's”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  17. “The old Muhammad Ali saying of how many reps did you do when you did sit ups? And he said, I only counted reps once they started to hurt. Those are the only reps that count, no pain, no gain, right? There's really no wrong or right way to do this. All you're trying to do is you're trying to get the upper back kind of warmed up. And what I'll do is I'll pull and I'll hold for five seconds, try to hold my, I'll try to keep my positioning of my rib cage upward. And I'll pull really hard my arms back behind my body as far as I can, which is not very good for me because my range of motion is very crappy. But then from there, I'll walk away from the rack. And what that does is it puts more tension on the bands. And then from there, I'll just move my elbows up and I'll move my arms.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  18. “You know, there's no wrong or right way to do it. You just pull wherever you want it pulls to. We have a very scientific thing in here that we talk about quite often. Somebody says, hey, Mark, you know, how many reps should I do? I always tell them some for a few or the old Muhammad Ali RIP.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  19. “Yeah, yeah, they're going just buck wild, right? Which is cool. It's great to be motivated. But try doing some pause work. You'd be surprised at how much it can really help your bench press. Moving into some back movements, the movement that you saw that I was doing here is very simple. We just had some bands attached to a machine. Anything stationary that's bolted down or anything that's heavy in the gym that won't come shooting back at you when you put a band around it would be a good thing to use something you could do in your garage very easily as well you can do at home again making sure that whatever it is you hook it to is very secure all i was doing is just you know pulling the bands towards me”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  20. “Proofing the bench press because sometimes you get some people that get excited and they want to move really fast and explosively and show you how strong they are. And they start going all haywire, the left arm's going, the right arms using.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  21. “Have pain while you're doing some of these movements. So if something's not feels weird, it's weird for a reason and you'll have to try to find something different to do. Another thing that can help the bench press tremendously, and it's the easiest thing to do is to do pause work. Take weights, pause them on your chest, count for three Mississippi's or so, you get a good three second count in there and then press. When you press the weight back up, make sure you're not sinking the weight back into your body more. Make sure you're staying tight the entire time. You're trying to stay so connected to the bar that you're kind of zeroing the weight out, but you're not zeroing the weight out by resting it on your body. You're just creating so much tension and so much tightness that you're literally just kind of holding the bar. Just barely touching your t-shirt, that'll build up a tremendous amount of strength and it will help a ton with your form. I call idiot.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  22. “Right Just before we move on to some of the back stuff, I just want to give you a couple exercises without the slingshot because I hate to be that guy that's overselling something. Close grip bench press, very simple. Go with a closer grip than what you're used to. Don't go with such a close grip that it crushes your elbows and it hurts really bad. Whenever you're in pain, you're probably doing something wrong or is there something from a long time ago that's bothering you? There's other options. There's other ways of doing it. But simply just go closer than whatever your normal grip is. If you find that you're very strong with the closed grip, then try to go with a wider grip. And again, don't go out so wide that you're feeling all this pain in your shoulders and stuff. Pain is a great indicator of like something ain't right. It's kind of like if you pulled food out of your fridge from a few days ago and you heated it up and stuff and you went to eat it and smells really bad and you decide just to eat anyway. Well, you might get sick, right? You might continue to do more damage. You might get hurt if you.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  23. “Throw a slingshot on and do three extra sets three to four extra sets add about twenty pounds per set or add weight as needed. Each person is going to be a little bit different. And just follow through with the same exact reps that you did with your raw work. So just a sample workout. If I did three sets of three with 275, I would then put on 295 for three with the slingshot on 315 with the slingshot on for another set of three. And then I'd finish with 335 for another set of three. All three of those sets are sets I would normally would have never been able to do without being able to throw the slingshot on. The slingshot's going to give you allow you to handle more weight. It's going to allow you to do more reps, more sets, handle more overall volume in your training. And the method that's referred to when you talk about slingshot or reverse band training is called the future method. You're getting your body ready for heavier weights. It's going to be able to”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  24. “Bench press, I'll tell you about assistance movements first. Obviously, I'm the invention of a slingshot, so I'm always going to back that thing up. But the slingshot is not valuable for the reasons that people think it's valuable for. A lot of times people want to just handle more weight with it. They just want to load up a ton of weight. And it can be used for that. It can be used for that very effectively. But here in my gym, what we do is we use it for more reps and more sets. So once we're done with kind of our main lift for the day, I want to also say we don't exclusively just use a slingshot all the time. We do a lot of work without the slingshot on. The slingshot makes up 20 or 30 percent of our overall bench pressing. However, if we're hurt, it'll make up about half of what we do. So we'll go through a normal workout. Anybody out there listening that's, you know, likes to do certain styles of training, go ahead and do whatever that style is, five to five or three sets of three. Once you're done with that.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  25. “Yeah, exactly. Yeah, by standing on something, or maybe instead of using 45 pound plates, maybe it only uses. So, those are, you know, there's a lot of options when it comes to like, how do I figure out how to get faster off the floor? But anybody I've ever worked with, they've gotten faster off the floor from getting stronger and from handling more weight rather than handling less weight, which sometimes the deficit pull can actually make you handle less weight. So whenever you can kind of find something that's going to allow you to handle more weight, but still, I don't want to say safe because none of this stuff is all that safe once you start really getting after it can be dangerous. I don't want to sell people on a bag of goods. It's not true. But once you start to handle some big weights and anytime you have an opportunity to do something safely and effectively, you might as well go for it.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  26. “Comes to the squad or even comes to the deadlift, there's just not enough motion going on with those movements. So my favorites for deadlift, aside from the unilateral stuff, my favorite stuff for deadlifting is simply partial range of motion deadlifts, which would be you can deadlift off of some blocks or deadlifts out of a rack, and that can help build up the lower back, help build up the upper back, and therefore help with your overall deadlifting performance. One thing that people sometimes realize is that when you do a partial range of motion deadlift, because it builds up your lower back, it can build up your speed off the floor. So sometimes I think people think, oh, I'll do a deficit deadlift, which would be you increasing the range of motion in the deadlift.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  27. “When it comes to both the deadlift and the squat, not that it's lesser known necessarily because some coaches really understand the value of it. I love single leg stuff. Whenever you have an opportunity to do something standing, and anytime you have the opportunity to do something with one leg or one arm, I think you're better off. Not because the main barbell movements are great. We do so many of them already. That's kind of the beauty of doing these single leg or unilateral exercises. So think about lunges, think about step-ups, anything like that is going to be give you a different stimulus. And it's also going to kind of take you through a range of motion that's going to kind of dynamically stretch the opposite hip and stretch the opposite leg. And it's going to create a lot of motion. A lot of times when we're lifting, we're not really moving around a whole lot, especially when it comes to the back.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  28. “I always hate the term like functional because I don't understand what a non-functional movement would be. The human body, you know, you see some people that are gifted at like dancing or figure skating or gymnastics or any, I mean, the human body can do all kinds of crazy stuff. So show me an unfunctional movement. I don't know what that means versus a functional movement. I mean, I get the basis of it, but anyway, the point is we're made to move and we're made to move through these ranges of motion with these given exercises and just trying to associate them with what is going to make those exercises improve to get stronger is going to be probably the most functional and easiest way to get through these workouts.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  29. “The fact that you can kind of narrow everything down by what is going to help me get to that? What is going to help make me better in a particular sport? So if you're grappling, maybe you want more hips. So maybe you're going to squat a little bit more. Maybe you're going to do more sumo deadlifts. Maybe you're going to do more med ball throws. Maybe you're going to do some more athletic stuff. Maybe some twisting of some kind. You're going to kind of think of a few exercises that you want to do on a regular basis and you want to try to figure out a way to overload those exercises and ways to become more efficient in those exercises. And so from that standpoint, it gets to be very simple. You kind of think about just even building the muscles rather than thinking about”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  30. “Yes, for example, we have things like an overhead press. What are some of the muscles involved in an overhead press? You don't have to be insanely intelligent to be able to grasp some of this. Just kind of think about what are some of the muscles that you see flexing in the mirror when you do some of these movements. Your triceps are firing, right? Your shoulders are firing. Can a lateral raise help your overhead press? I would think so. It's going to help build up your shoulders, maybe help with stability. Would work in the back of your shoulder, help make the entire shoulder more stable so you can press more weight. Sure, it will. Triceps are involved heavily. So you start to break things down in that sense, and things start to become very, very simple and they become a lot less complicated when you think about that's one of the things I really loved about the Westside Barbell approach is that's kind of where I started to really see that kind of stuff and my eyes became very open to the”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  31. “This actually is very simple Take the activity that you want to do and think about if you were to ask a hundred people if you asked if you got in front of a hundred people and said, hey, what five exercises do you think would be good for a triathlete? Give or take, there's going to be a couple things in the gym that somebody might say one thing over another. But in general, there's going to be some sort of oppress, maybe two pressing movements, maybe you have maybe one person's excited about inclined bench, and maybe one person's excited about overhead. So you have two pressing movements. Maybe somebody in the room is a big fan of doing squats. So you have a squat. Maybe somebody else rather see like a leg press. Maybe somebody else rather see like a deadlift. Go around the room and you're going to, you know, you can kind of narrow it down. You end up with 10 exercises total. You can probably agree upon about five exercises, right? Now, take those five exercises and start to think about how do I build up these exercises through”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  32. “Yeah, so you just want to be careful. I mean, if you haven't sprinted in a long time, it's probably not a great idea to go do 10 sets of 200s out on a track somewhere. You got an ease your way into stuff. You got to take your time. You got to build up towards something. And then once you build up towards something, you can start to add in more stuff. The bands and the chains and stuff are great. Anyone can use them. I never want to tell a new person that they can't do something because why not let them enjoy themselves the same way? Let them have access to all the same stuff. Let them use a slingshot. Let them use bands. Let them use boards or whatever they want to do. But just kind of keep in mind the basics are going to be the stuff that really gets you there. People from the 70s didn't have any problem gaining strength. And they didn't need any special tools back then. They had less stuff than we do now.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  33. “Again, five exercises is about all that you need. You don't need to be in a gym for hours on end. If you feel good for the day and you want to do more exercises, then ride it out and go ahead and feel better and do it. But a real crucial thing to your training, and this is something that has taken me a long time to learn, your training should make you feel better and not make you feel worse. If you can kind of always keep that in mind, your training should make you feel better and not make you feel worse. Think about that the next time you have some stupid idea to do something. You're like, oh, I'm going to try to run 12 miles and you haven't ran one mile in the last couple years. Tim Ferris knows exactly what I'm talking about because I do. I still follow his social media. He's doing something crazy all the time.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  34. “Yeah, yeah, exactly. Let him go off on sitting. Yeah, yeah, exactly. Exactly. I think that one of the key components to kind of all of this is that when you're a newer lifter that you just try to keep it simple. And even as you advance, anything seems too good to be true. It is. There's no tricks, unfortunately. There are some things that can help. You use the term, and I love the term, accelerated learning. That is probably the only trick that there really is. Like find somebody who knows what they're doing and rub elbows with them and try to find other people that know what they're doing because that will actually accelerate you to the top faster than you can imagine much faster than finding like some secret fat burner or something like that. Finding people that know how to lose body fat, finding people that know how to build strength and getting around those people is going to be a crucial element. Renew or lifters, I always just suggest, and even older.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  35. “That's a great question. First of all, I think that a little bit of lifting, a little bit of training, what we're doing when we're going to the gym is what I call artificial exercise. We're making shit up because we don't have to do the same tasks that we had to do hundreds and hundreds of years ago. We're not carrying buckets of water and we're not digging ditches and we're not building stuff as much as we were in the past. And so you got to make shit up to get to be muscular, to even look manly. You got to like make stuff up to kind of make up some ground for the girly shit that men do nowadays. That's kind of where we're at. I mean, seriously, hanging out on a computer all day and all these different things. We're not really things that we were probably designed to do. But anyway, longer story for another day, right?”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  36. “Highs and lows to ever be too great because it can kind of throw you for a loop when something unexpected does happen. And the third way to increase strength is to have more muscle mass. So Louie recognized just hypertrophy, just some bodybuilding style training, the repetition effort method, as he would call it. Just simply once you're done with some of the main movements, you would do three sets of eight, four sets of eight, five sets of ten, basically get in more work, more volume with different exercises that would allow you to help build muscle mass. So you'd get done with the main lift and the overall volume of the main lift may not be through the roof because there's only so much you can do with a barbell. You'd move into assistance exercises. That's where you'd get your volume in and that's where you'd build muscle.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  37. “Max effort day and to choose different exercises each week. That's kind of the basis of the conjugate system. You might do a box squat one week. You might do a regular squat the next. Next week after that, you might squat with chains. The variety is both good and bad. Sometimes the variety got to be so large that you no longer knew what the hell you were doing anymore. And sometimes the variety was a welcome change because you might be a seasoned lifter that is just so tired of doing the same shit over and over again that you can't even the other the other huge advantage of changing things up is in a good way you kind of don't know where you stand which i think is kind of nice because being a competitive lifter and being a competitive athlete for so long you can get really frustrated and the ups and downs can be very very the downs for sure can be very well the ups too they can all be very negative actually because you don't want to have you want to be kind of even keel as an athlete you don't want the high”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  38. “Blow your chest up. It would crush you. So he had a lot of great innovative ways, but those were the two main ways he thought of to increase strength. One was to max out, to go as heavy as possible.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  39. “The other way that he recognized just gaining strength was to simply just get stronger, work on handling more weights and trying to figure out different ways and different angles to handle more weights. He came up a lot of new and creative and different ways of handling big weights so it wouldn't kill your central nervous system. And so it wouldn't kill your knees and kill your elbows and things of that nature because he started to use a lot of specialized barbells and specialized, he would squat off of boxes back in the day and then he started squatting off of foam. He's even put springs inside of barbells to create a different effect. One barbell in particular had a spring in the middle. It kind of looked like the spring inside the roll of toilet paper or something on a shake weight. But you would squeeze the barbell together. It was like on a regular bar like for bench pressing, you'd squeeze the bar together. And sure enough.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  40. “Becomes in a more advantageous position and more favorable position, you are getting more weight on the bar as your body's in the least favorable position, such as the bottom of a bench press or the bottom of a squat, you have less chain weight or less resistance from the band. And so it gives you an opportunity for a lot of things. Number one, it can help you produce more force, which is great in any sport. It can also help you to just be faster, be more dynamic. The other thing that it's going to do is going to help prevent injuries because, as I mentioned, when you're at the bottom of the lift, there's less weight on you. You have less overall weight on you. So for example, if you were to bench press with some bands on the bar at the bottom of the lift, if you had three plates on the bar like I was using today, it would be, you know, let's just say it's 50 pounds of bands total. At the bottom with 315, it'd be about 300.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  41. “Yeah, it proves your leverage. But regardless of what people wore and didn't wear, at the time, that was the style lifting that was popular. And Louis created the fastest, most explosive, strongest athletes in the game without question. And he would have what seemed like 10, 15 guys at a time that were just crushing world records in some different weight classes. And year by year, things would change a little bit in the gym and they'd get new guys in and he would still create monster after monster. Didn't matter. Just the only thing that would change in there was the names, the numbers would go up a little bit. The names in there would change a little bit, but it was still the same thing. Still him, you know, Westside Barbell kicking the crap out of everybody. Louis was a pioneer in a way of bands and chains being utilized in training. The bands and chains helped to accommodate resistance. The weights are lighter to bottom and they're heavier to top.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  42. “Yeah, Louis Simmons is the owner of pretty much the strongest gym in the history of lifting. He created a community that was so competitive and so strong that thousand pound squats were routine, 800-pound benches were routine and 800-pound deadlifts were very routine. Keep in mind, this is back a few years when geared power lifting was a little bit more acceptable. Now people have taken the power to think gear off. The power of think gear is very supportive and it adds additional pounds to what you can actually lift.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  43. “Yeah, I trained with Louis Simmons for about a year, also worked with him and coached under him for about an additional year beyond that”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  44. “So, the gym schedule is we get together every Tuesday and Thursday during the week from about 3 until approximately 7. And then Saturday, Sunday is from 9 until about 1. In terms of like the training split, it's pretty simple. We do lower body once a week. We do upper body once a week. I'm sorry, we deadlift and squat once a week. So I guess it'd be lower body twice a week and upper body about once a week. Every Tuesday is deadlifts, every Thursday is bench. And every Saturday is squats. After a while, it starts to get kind of pre-programmed into your body and your body's kind of like, oh, today's a squat day. Today's, rather than being Tuesday, it's deadlift day. You know, that's how meat heady we get around here.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  45. “Yeah, we're not going to get intimidated by all the units you have back there. That's right. There are some mutants back there for sure. But if I'm not seeing that you're working, then there's no room for me to have conversation with you. I'm not going to help you out of nowhere and just start giving you a bunch of advice unless I see that you're hungry for it.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  46. “Yeah, and then, you know, when I see people in here working, like if you're not sweating, I'm not talking to you. There's just no point. We're not going to have a podcast.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  47. “Yeah, they're like, well, don't you own the place? I'm like, yeah, sort of. Don't worry about it. So we make it a little confusing. Go lift some heavy.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  48. “Yeah, and without these different formats to get the message out there than what am I? So it's great to see that it's all working through the podcast and through other things, trying to make the products popular, trying to make the gym popular, trying to make money, all those things are definitely on the front of my mind. You did mention how does a gym work? The way the gym works is not that complicated, but what we do is we do have an email address that's associated with the gym. It's not plastered everywhere. But if you do find it, if you do work towards finding it and you're able to communicate back and forth with us, then you're able to come here. So it's not that complicated, but we try not to advertise too much. The sign that you saw out front today doesn't say Jim. We don't make it super simple to get here. And then once you get here, we sort of make it a little bit confusing on what's the next step. You know, somebody's like, hey, I'm supposed to talk to Marcus. I don't know what's going on. I'm like, I don't know what's going on either.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  49. “But once I made the gym free, I kind of just started to think more in terms of, okay, like I literally own everything that's in here, including the people now. I basically purchased the people. Nothing in there is normal. So everything's a little different in there. And because of that, it allowed me to kind of recognize that I have a place, a real strong testing ground where I can test products. And also, I'm not a product company only. I'm 50% products and 50% media. Without media, social media, without YouTube, and without... The magazine Power Magazine without all these different formats”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT

  50. “I like some of the words you just said there. You mentioned the word pure. I'm not like the humanitarian of the fucking decade or anything like that. It's nothing corny or weird like that because financial gain is on the front of my mind. It's not in the back of my mind. It's on the front of my mind. I'm a scoreboard driven person. I'm trying to put points up on the scoreboard. And as an adult, how do you put points up on the scoreboard? You put points up on the scoreboard by making money, right? Dollars and cents we're talking about, right? And so that's kind of the mission. That's kind of the goal. And so by making the gym free, it gave me a testing ground for a lot of the products that I have. It really opened the doors for a lot of other financial gain that maybe when I first made the gym free, I didn't recognize.”

    2017-07-13 · The Tim Ferriss Show · #252: Inside the World of SuperTraining - Mark Bell · IDENTIFIED FROM THE TRANSCRIPT