YouSaid · the spoken record

Nsima Inyang

lines on the record: 206
first: 2025-06-18
most recent: 2025-06-18
sittings or episodes: 1
sources: podcast

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“Looking at this stuff, right? You do get some tension on those tissues when you're doing a typical squat, but not an insane amount. When you're doing a sumo deadlift, you also get some tension on that area, but not as much as when you're isolating it at a bilateral fashion with a caustic squat, along with that. In the Caustic squat, you get more length of those tissues when you get to depth of the Cossack squat than you would.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“But if you want the strength to do that, right? Classic swats are going to be great. There are more specific adductor movements like the Copenhagen plank.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“And with the Cossack Squat specifically, it's particularly powerful because most people, when it comes to training the adductors, they mainly do that with the machine in the gym.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“It's a money movement. So I mentioned all those movements because these are all things that you could do throughout the day with the sandbag that you keep by your desk. You could do squats. You could do some quick lunges. You could bring it up to your shoulder. You could do some quick caustic squats. You could do a reverse lunge. You could literally do all these movements with a single sandbag.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Picking it up. So, a base thing that you could do is literally pick it up. So around your stomach, bring it back down to the ground. You kind of drop it, or you can lower it back down to the ground. Then there are progressions where now you pick it up, launch it up to your shoulder, bring it down to back to the ground. So you can drop it or you can bring it slowly back down to the ground. And then you could pick it up, throw it over your shoulder, pick it up, throw it over the opposite shoulder. It's inherently a rotational throw when you become adept with it. So there are progressions, but the base progression would be literally just the first thing you would do is you would just do a sandbag deadlift. Then you would do a lift to the stomach, then you would do a lift to the shoulder, then you would do a throw. And then there's a bunch of things you could do squats. You could do split squats. You could do caustic squats. You could do lunges.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Barbell off the ground. It's actually the antithesis of, I think I'm using the word antithesis correct, but it's the opposite of what you're taught to do when you deadlift, to create a neutral spine. You're literally rounding your back to lift the barbell off the ground. It sounds like a joke, but it's to ingrain in your body that my spine is okay getting to this position, lifting something. But I think a sandbag would be money for people.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Sandbag lift has its own, it's never the same because of the nature of the implement. It's this shapely thing that you have to, first off, you have this open palm grip. You have to grip around it. And then you have to organize your body to lift it safely. Anybody can lift a light sandbag safely while breathing. Over time, you increase the weight. But I think that if people learn to lift sandbags well, that will be something that will actually prepare you to lift well for life because your spine isn't in this perfect neutral position as you're doing it. There's slight curvature and you learn that it is safe to lift something with some slight rounding of the spine. Of course, with a barbell, you don't do that often unless you're doing something like a Jefferson curl, which I think they're pretty solid, especially if you don't load them to a crazy extent as you're progressing it because some people get focused on the load. By the way, what a Jefferson curl is, is it's a purposeful rounding of the spine to lift a bar.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Everyone should own a sandbag because picking up a sandbag off of the ground, starting light so you get yourself, let's say you get a 75 pound bag, you fill it up to 50 pounds, you get yourself to lifting that without any type of discomfort. And one of the reasons why I think that is so beneficial and so useful is the way that one will bend down to pick up a sandbag. Because when you bend down to pick up a barbell, it's this implement that's perfectly symmetrical. Only way that the hands are involved or when they're gripping like this, you have to get yourself in this neutral position. You hinge forward. It teaches you how to be a perfect hinge, a perfect lever. But whenever you lift a sandbag,”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Would I jump off of the ground? When I think about that and then I think about, okay, transferring that to a barbell, I wouldn't necessarily jump off of the ground in the stance that I'm using in sumo or conventional. I would do it in this kind of staggered kickstand stance and then pop off. If I were trying to actually create four upwards, that's how I would do it. And I think that that would be worth one's time to progress. You're not going to lift as much weight initially, but over time, you can build up some, I don't even like saying this because I don't want people to think of it in terms of numbers. I want people to think about the movement. But you can get very strong doing that. And then you're also strong in this stance that can relate to how you'll actually move yourself through space. Now you're creating force with it.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Let me add this in because I think this is something that can maybe give some people something to explore when it comes to their deadlift movement. When it comes to deadlifting, the things that we think about is like the conventional deadlift, the sumo deadlift. Well, you could also attempt doing like a staggered stance deadlift. So a staggered stance deadlift would mean there's one foot ahead, one foot behind. The foot behind has the heel elevated slightly, like a kickstand. Kickstand, it could be called kickstand, stagger sand steadlift. Deadlift in that way. You could use either a straight bar, you could use a trap bar. The concepts still hold true, but the reason why I have enjoyed progressing that staggered stance deadlift and I use a trap bar when I do that is just because for me, it feels as if it relates to gate a little bit better than the standard deadlifts do. Doesn't mean you shouldn't do the standard sumo or conventional. But when I'm thinking about creating upward force, how”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Doesn't right so one of the things about the sumo and one of the things about lifting in general is finding the best position for your anatomical leverages. Like some people, like for example, a Kelly Storet, a lot of the time he was squatting with his feet pointed straight forward, creating that torsion. But you look at his limb lengths, he could be really good for that. Some people, they have a longer torso, sometimes that position doesn't do well for them because as they head down into the hole, their body folds. So they need some of them need to have a much wider stance so that when they head down into the hole, they don't have this massive folding of their torso. So that's one of the cool things with lifting where you'll see someone like an Olympic lifter with beautiful mechanics, but then you also really have to pay attention to the way this person is built and you have to find the best way to move that way through space with your leverages.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Still the greatest piloter of all time. I would say he's still the greatest pilot of all time. I think he popularizes sports so much. He got so many people into powerlifting. He inspired so many of the greatest minds in powerlifting to this day that like, I don't think no matter what anybody else does in powerlifting, I think Ed Cohn is probably still the greatest. And then from there, it's like, well, who has the highest total in that? Like, yeah, you know what I mean? And going back to Ed Structure, first off, his hands are huge. Like I shook his hand and his hand engulfed my hand, right? Me being so much taller. It's like he ate my hand with his and made me feel so small. The second thing is the length of his arms. Ed has these”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Need an ankle is perpendicular. Interestingly enough, you notice like an Ed Cohn, he had this outward, like you'll notice he kind of like his feet were closer together in his sumo deadlift. And he was a crazy sumo deadlifter, but that's where he found he was able to create the most force.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Be another way to put it's like 90 degrees. So, so when I say 90 degrees, I mean my legs are out and my feet are like or my knees are right below my femurs. So I'm not like, I don't have this. You see a lot of people where they're they almost have like this triangle angle with their feet. I have like a box. That's the structure I'm”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“But when you get more hip mobility, when you're creating that torsion, your feet angle will change slightly for how comfortable you are in the position. So whatever position you have right now, there's not like, there's a golden position for the level of mobility you currently have. And as that mobility improves and as your ability to create more force improves, that position will adjust.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“The reason why they're out 11 1 is because I have better mobility than I had in the past So, when I do create that torsion, I have more hip mobility to even to create when I'm moving outwards. Some people who don't have that hip mobility have to have their feet in a wider position so that they can create enough width. Have their needs not be in the way of the bar. Right, so that's totally dependent on one's hip mobility.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Yes. That rotation is going to allow the knees to come out for the sumo deadlift, the knees will pull out because you're getting external rotation of the hips, which will allow you room to drive the hips forward.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“I would never, yeah, I would never worth the TVI. They would mess me up for sure. I'm not strong enough for that The reason why I wanted people to do that on the table and feel that is because when a lot of people try to do this with the feet, they just grab the ground like this. And like what you were doing in the park initially, they kind of just curl their toes. Pinch instead of”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Like the rice bucket. I've been doing a lot of handwork because I started, because of all the gripping and the martial art, I started to feel pain in my fingers. And one thing you notice with a lot of high-level black belt grapplers is their fingers are kind of mangled because of everything that happens over the years. So I started doing rice back work and a bunch of other things. But my hands, I'm happy you say that because my hands didn't used to be this meeting. So thank you. You're welcome.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“No, no, no, no. What were the past jujitsu? And we're going to come back to the foot thing, but the jiu-jitsu is a martial art that has a lot to do with the hands, the grip. I've noticed that my hands have gotten bigger because I've purposefully started doing more hand type of work this past year.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Exactly. So, the reason why I wanted you to do that through your hands is I think that can help some people understand what they should be doing with their feet.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“So the shoulder can be compared to the hip where the hip externally rotates as you're grabbing the ground. The shoulders will have this downward rotation.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Think something that can help somebody understand this is using the hands. Putting your ant on the table and trying, you could actually do this with both hands, keep your fingers planted in the table and try to see if you can rip the table apart while keeping your fingers where they are, like rip the table apart. Now, what do you feel when you do that?”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Metcalf, yeah, we had him on the show a few times. I always mention where I've learned these things because Kelly's awesome. I learned that from his book. I also learned, and the reason why I keep my face relaxed when lifting and stuff, I also learned that from his book, Supple Leopard. Because when he talks about myofash release, you shouldn't have a pain face. If you relax, it's going to allow yourself to... Relax through these movements. But anyway, that's an aside. Rooting your feet into the ground will allow you to have external rotation of the hips.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Any other deadlift but the sumo. Now, when doing the sumo deadlift, I think one thing that people really need to focus on is what their feet are doing. And I think this would be how it should be with every single lift. But when doing the SUMO especially, there is a cue that people get and people get this cue in squatting too, where you'll hear knees push your knees outward. For the squat, you push your knees out so you can have space to get in between your hips when you're squatting. Sometimes when your knees are too far forward, some people with their limb lengths don't have the ability to get down to depth. So when you push your knees out, you provide room. The sumo deadlift, when people say push your knees out, when you push your knees out, you provide room for the barbell to ride up your body. But the other cue of rooting the feet into the ground, and I learned this cue from Kelly Strett's book, Becoming a Supple Leopard back in 2013.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“You just never know so much stronger, so much younger. It's insane. But the reason why I'm mentioning Colton is because Colton does the sumo deadlift. And some people roast him for that and they're like, it's not conventional. It's like, whatever. But when we had him on the show, I was like, Colton, why do you sumo deadlift? And he was like, it feels more natural. I was like, yeah, it does. It feels weird to bend down and pick up a barbell implement. The conventional way, at least for my body type. Some people with very long arms, certain length of their femur, some people feel better with conventional. But the sumo Me has just made more sense because you're getting down in this hip position, you're driving with your legs, it just makes more sense, in my opinion. So nothing against conventional, nothing against”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“All right, so he squatted 470 kilograms, 260 kilogram bench, 470 kilogram deadlift on an eight or nine day. So he squatted and deadlift at 1,036 pounds in the same meat. At rifle at the age of 22 years old.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“And it's just so funny to me. We had an aside call Ngolbrecht. He has the highest total ever in powerlifting of around, I think I'm going to butcher this, but I think it's like 2650 at 2, I think he was 275 when he did this. So he wasn't even like at the heaviest weight class. He was 275 at 22 years old.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“There's this funny thing within the powerlifting community where there are powerlifters who are like they look at the sumo deadlift and they say that's not a real deadlift. That's not a conventional deadlift.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Push a weight forward through space. I think they're super powerful, not just for developing structural strength, but also improving one's gate over time. The way you walk will change. The rope will help with that too, but that's something to think about. I don't think most people should be walking with their feet ducked out. And I used to walk like that because sumo deadlifting, the feet are here, I'm producing force from a foot position like this. Squatting, I'm producing force from a foot position like this. Now when I go and do other things, that's the way I move through space. And that's not efficient.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, the thing is, you'll see some pro NBA players walking like this. You see a lot of that. I'm not going to necessarily say that that's bad. What I'm going to say is over time. I used to kind of walk like that, but as I started thinking about what my feet were doing during everything I was doing and I started thinking about doing certain exercises that would potentially improve my gait, over time now my feet face forward when I walk and I'm not intentionally doing this. It's just my directionality through space is now forward. I'm not fighting myself trying to navigate forward with feet that are outwards. That's not efficient. I'm not saying everybody needs to walk with their toes forward, but I'm saying when you start thinking about ways to adjust your gait with your movement so this could be the bilateral movements like the ATG split squat. That could be using a sled. I think sleds are super powerful in the unfortunate thing is like not everyone has access to a sled but that is literal forward and backward force production. When you're pushing a sled there is this force that you're learning how to push forward, but you need to have your feet moving you forward too. So you're learning over time how to”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“You're creating this force upward with that barbell. So you're learning how to have force coming from the ground through what you're just going straight up and down. Now, the thing to think about, and the reason why I mentioned this is when you do watch a lot of people that develop those capacities, a lot of them walk through space, it's almost like they're walking in a squat position with their feet.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“But, you know, I want to mention don't lose your train of thought, but I think that's what he's mentioning there in terms of relation to gait. It's a very smart way to try to think about some of your training. Because when a lot of people think about the squat, when a lot of people get their feet set, they usually have their feet out at an angle.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“That's not the goal, right? I mean, I don't think anyone sets out to gain muscle and strength with also the goal of feeling like they're 80 years old. No one wants that, but that's where a lot of people are. And a lot of people, they'll assume that that's just part of the process It doesn't need to be at all”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“It's not going to be the magic set and ret scheme that you're doing right now. It's going to be what you're doing being progressed over years. And for people listening, because I think one criticism that I get a lot is like, you didn't get this big from RopeFlow. Nah, I didn't get this big from RopeFlow. But at the same time, I could have gotten this big while feeling better for years. If I had the other practices that I do, like the rope, the clubs, the kettlebells, if I had those practices included, it's not about getting big. It's about gaining strength and muscle, but moving well throughout the whole process. Not focusing on the way you look, but moving like a fridge and feeling like you're old.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“When you only do that, you then walk around with that stiffness that you've created. You have nothing to undo it. This is one of the reasons why a lot of people will work out and after their workout, they'll do dead hangs because they feel like, oh, I'm getting this decompression in my spine from everything. And that can feel better. But the thing is, is like you can get that same decompression from the rope. You could get the same type of decompression from swimming. Swimming does the same thing. But the reason why I was saying all this is like. Have a structure to what you do, but allow yourself to kind of add things. It or subtractings to it when you want. The only thing that's going to help you get bigger and stronger is progressive overload over a long period of time.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Reason why I do the rope flow is to help me kind of undo that stiffness before my next set. That's the reason why I do it. I don't do it because it's like a super efficient part of the workout, but I do it because it helps me feel better for the next set I'm about to do. When I do a lot like, and other people notice this too, but when you do a lot of compressive things back to back, you start to kind of feel this lower back tension and stiffness and this overall stiffness that you're creating for the workout. This stiffness isn't necessarily a bad thing if you have something, especially like you don't have to do rope flow in between sets. You do that post-workout or later. That will be something that really will help you feel better. But the thing is, is like.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Overhead press The reason, let me mention the reason why I do rope flow in between. It's not because it's part of workout, it's because it helps me feel better. When I put so much compression on myself, there's level of like. For me, stiffness that I feel from that set.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Have an element of freedom into this. So if you feel like you want a wrestler like a minute or two in between the set, rest. If you feel like you want a superset, superset. Because again, I think that you can get very specific with it, but when you start making too many stringent rules within it. It can for some people become quite daunting and monon. So something that I do is like when I'm doing like a squat, I'll sometimes do some rope flow in between just to get some rotation.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“So, when I say antagonistic, you do, instead of arresting, you do a pushing movement, then you could literally just, let's say you do a push, then you do a row. You could do that back to back because the recovery of each movement doesn't necessarily get too much in the way of each other. There will be some stress from the weight you did in that specific first set, but the muscles being worked when you're doing that push movement do not get as much in the way as the muscles you're doing work in the pull movement. So you could rest if you wanted to, but you could also superset it. And one thing that I think a concept that I want people to take from this, because I know how people love to have that specific program that they do, which is good, but learn to add an element of play into this.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“That's variable because some people like to have actual recipe between sets, but then you can also, if you're doing on a certain day, let's say for your upper body movements that you do some push and some pull, you could superset those because they're antagonistic.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Instead of just totally taking down that workload, split that workload into three days. So then you're doing, what is it? You just mentioned 20 total sets, do six sets, six sets, and then on another day, it's going to be eight sets of that movement. You split that volume to three days, you're good. But you can still do that rep scheme where you hit each body part twice a week. You manage to do some slightly lower repetition, some slightly higher repetition. You're good.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“So, if you did five upper body movements and five lower body movements on one day, and then day two, you did five lower and five upper. If you're finding that that's too much for you to do in a two-day period, you could take some of that.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“There are so many ways to set things up. But for minimum effective dose, if you can do each body part twice per week, which you can probably do in two to three training days, it doesn't have to be a five-day week split. Literally, you can do all this two or three days in the gym. For two days, that's how I would split it up. For three days, you get a little bit more leeway with volume, and three days is nice because if you, for example, on your first day, if you find that you do better having slightly lower amounts of movements, then you can split that volume into three separate days rather than having that volume in two days instead. Does that make sense?”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Six lower body would be 10. Higher rep 10, 12 cents. Yeah. 12 reps per cent. On another day, if you're doing a full body day again, I would say for the upper body, that would now be higher repetitions and your lower body would be lower repetitions. If you're doing two full body days. Now, I think you said you're doing push, pull.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Three sets per movement. I like people doing things for sets of, not sets, reps, six, ten, twelve. I would say doing that kind of rep scheme. So what I would do is on certain days, if you're doing two times a week in the gym, one of those days have your movements doing maybe sets of six or so. And I would also split it up like this too. When I lift, I kind of do upper and lower body. I don't just break it up into like a push pull, whatever. I do kind of full body stuff, right? So if you're doing upper and lower on a certain day, for one day, for your upper body movements, if you're doing sets of six or so, do sets of 10 on your lower body, 8 to 10, higher repetition.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“So, if we're trying to focus on maintaining our breath, there's going to come a point where you're working with a load that you're going to find you won't be able to breathe well. You won't be able to inhale and exhale at the faces of the lift that you should be, but you also, you managed to lift it and you're like, okay, I'm strong enough for this. So you'll add on more. And then you'll get to a place where you're holding your breath. And then you'll get to the place where all the times that anything's really happened for me has been when I was creating a little bit too much tension. I was holding my breath and something happens, right? Not when I was breathing with it. So that's why I don't necessarily, if you're not someone who's powerlifting and if you're in the gym, you're just wanting to lift and get stronger. I don't want you to focus on the weight on the bar.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“There's no need to do anything under. Or six rep If that's the case, you don't have to do that because over time, as you work with sets of five, six, eights, tens, right, over time, you'll naturally be able to get stronger within those rep schemes, with those loads. And I'm not saying that heavy lifting isn't good. I do things that are three, four, five reps when I'm working with heavy lifts. I still do that. But the problem that happens with a lot of people when they get into a program that's focused on the load and the heaviness of the load. Start doing things they shouldn't do to lift that load.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“And lastly, the biggest thing I think is it'll help you get rid of excess tension that you're holding in your body when you don't need to have that tension. A lot of people deal with that”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Holding the breath and not that again, not that this is bad. If you're a lifter and you're doing this for your maximal lifts, I'm not telling you to just desert the Valsalva maneuver, but I do believe that if you learn to breathe while lifting, this is one of the fundamental things that will keep you safe while lifting, that will help you progress well and will help you decrease the amount of stress that it has on your body over time.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT