Published March 2020 on YouTube

#1242 | Muscle Building Secrets of Powerlifting with Dr. Jordan Shallow

1. <Untitled Chapter 1>

Sal discusses with Jordan the rise of powerlifting in the fitness industry, noting that it used to be a niche sport.+

2. Powerlifting for Body and Fitness

Powerlifting for Body Development:Sal and Dr. Jordan discuss the growing popularity of powerlifting principles for body development, particularly among women. They attribute this to the economy of the style of lifting, which allows for efficient training and better results. The commercial gym industry has also adapted to this trend by providing more powerlifting equipment.+
Powerlifting for Fitness:Sal and Dr. Jordan discuss the growing interest in powerlifting for fitness and the benefits of training for strength. They debunk the myth that low reps are only for strength and explain the skill required to elicit the right stimulus.+

3. The Deadlift Debate

Adam, Sal, and Dr. Jordan discuss the resurgence of strength training and how deadlifts have become a popular exercise for women. They also address the recent debate around whether or not deadlifts are functional or too dangerous to do.+

4. Are deadlifts dangerous?

The Deadlift Debate:Dr. Jordan Shallow discusses the misconceptions surrounding deadlifts and injury prevention. He explains how proper prescreening and technique can prevent injury and lead to strength gains in this controversial exercise.+
Safe and Functional Lifts:Dr. Jordan Shallow and the Mind Pump hosts discuss the safety and functionality of deadlifting and squatting. They emphasize that if a lift can be done with good stability, control, and strength, it is safe and functional for the individual. They also argue that gait cycle movements are the true definition of human function.+
Progressing Exercise:Dr. Jordan Shallow and Sal Di Stefano share their experience on progressing exercises for clients. They emphasize the importance of working towards the end goal of an exercise and figuring out why a client can't perform an exercise properly. They also discuss the benefits of progressing towards exercises that were previously difficult for clients and how it can lead to significant progress.+
Powerlifting Myths:Sal and Dr. Jordan discuss the myths surrounding powerlifting and resistance training. They address the misconceptions around deadlifts and squats being bad for you, and the importance of appropriate and accurate conversations around heavy resistance training for the average person looking to improve their fitness.+

5. Managing Exercise Expectations

Dr. Jordan Shallow and Sal Di Stefano discuss the importance of managing exercise expectations. They emphasize the need to practice movements and perfect them, rather than just focusing on building strength. They also discuss the importance of context when it comes to exercises that are often labeled as "bad" for certain body parts.+

6. Powerlifting Principles

Powerlifting Principles:Dr. Jordan Shallow explains that powerlifting principles are centered around the squat, bench, and deadlift with accessory movements thrown in to challenge muscles. In early stages of skill acquisition, it's important to stick to basics and avoid failure. The introduction of powerlifting principles involves minimal variation, higher frequency of movements, and ensuring prerequisite range of motion and unilateral stability.+
Building Strength Progression:Dr. Jordan shares insights on how to progress from novice to advanced levels of strength training by focusing on muscle building and technique work. He emphasizes the importance of switching gears and incorporating different systems to avoid plateauing and achieve optimal results. The discussion also touches on the role of failure and frequency in muscle building.+

7. Defining what going to failure is.

Training to Failure:Adam, Sal, and Dr. Jordan discuss the importance of understanding your body's limits before training to failure. They emphasize the significance of practicing movements and building muscle before pushing to absolute failure.+
Resistance Training as a Skill:Sal Di Stefano explains how treating resistance training as a skill, rather than just trying to get tired and sweaty, can lead to better results and fewer injuries. He also discusses how powerlifting focuses on performance rather than appearance, making it an appealing option for women.+

8. Women and strength training.

Women in Powerlifting:Dr. Jordan Shallow discusses how powerlifting is a sport that levels the playing field based on genetic and morphological differences, making it a great way for women to focus on performance over body image. He also notes that the top five strongest powerlifters in the world are all female, showing that gender differences in strength are not as significant as some may believe.+
Empowering Women:Dr. Jordan and Sal discuss the benefits of powerlifting for women, including empowerment, faster metabolism, and leaner bodies. They also note the growing number of female lifters and the draw they have at powerlifting meets.+
Women in Powerlifting:Dr. Jordan Shallow and Sal Di Stefano discuss the benefits of powerlifting for women, including higher intensity and volume in training and better recovery. They explain how women are more resilient than men and respond well to high frequency heavy training. Powerlifting principles can help women shape and sculpt their bodies in more favorable ways than traditional workout principles.+
Powerlifting and Female Anatomy:Dr. Jordan Shallow discusses the anatomical differences between males and females when it comes to powerlifting, specifically the increase in Q angle and carrying angle in females. He emphasizes the importance of understanding these differences to avoid injury and optimize performance.+

9. Assessing Pelvic Stability

Dr. Jordan emphasizes the importance of assessing base level function through muscles that stabilize the hip and pelvis, rather than just looking at the feet pronating or not. He suggests a screen and progression of unilateral movements to ensure stability around the hip and pelvis before putting it under load.+

10. Conventional vs Sumo deadlift.

Dr. Jordan explains the differences between sumo and conventional deadlift and how it affects women's anatomy. Sumo deadlift is safer for women as it minimizes the need for lats to stabilize the spine. It also levels the playing field and allows women to lift as much weight as possible.+

11. The prerequisite exercises for the big 4 lifts.

Dr. Jordan explains the importance of laying out stepping stones for people to acquire base level primary principles for squatting. He provides a full progression for squatting, including counterbalance, goblet front high, low, stationary lunge, walking lunge, sprinter pose, single leg RDL, and hip airplane.+

12. The Squat.

Dr. Jordan Shallow shares insights on plain specific stability exercises that one should do before getting into powerlifting. The exercises include hip airplane stand, pull-ups, and deadlifts.+

13. The Deadlift/Bench Press.

Bench Press Mechanics:Dr. Jordan Shallow discusses the mechanics and leverages of the bench press in powerlifting, and how it can affect other lifts. He also talks about the importance of shoulder function and names swimmers, baseball players, and boxers as examples of those with exceptional shoulder function.+
Shoulder Mobility:Dr. Jordan and Adam discuss the differences between how boxers like Tyson and Fury use their shoulders compared to powerlifters. They explain the importance of shoulder mobility and the utilization of the scapula, and suggest exercises like windmills and landmine presses to promote upward rotation of the scapula and stability of the serratus anterior.+
Shoulder Function:Dr. Jordan explains how the windmill exercise can help improve shoulder function and identify mobility issues for the benchpress. He emphasizes the importance of proper extension and rotation in the thoracic spine, and the difference between strength and stability.+

14. Muscle function vs muscle action.

Muscle Function and Action:Dr. Jordan Shallow explains the difference between muscle function and muscle action, highlighting the importance of global muscle utilization to stabilize and strengthen the body. The conversation also touches on the windmill and bent press exercises, as well as the role of lats as stabilizers.+
Muscle Function:Dr. Jordan Shallow discusses the importance of understanding the function of muscles and their training. He shares his experience of rehabilitating his torn bicep and emphasizes the need for proper range of motion before training for stability and strength.+

15. The Overhead Press.

Dr. Jordan Shallow discusses his pressing progression for shoulder stability, which includes working on the four functional subcomponents of the shoulder and starting with a dumbbell floor press before progressing to more unstable mediums. He emphasizes the importance of integrating mobility and stability work on the front end before plugging in and loading the movement.+

16. Eating for Performance

Eating for Performance:Dr. Jordan Shallow explains how powerlifters used to eat whatever they could to fit into their gear, but now there is a focus on eating for performance. Dan Green was one of the first to show that you don't have to look like a fat powerlifter to perform well. Eating for performance means getting the right nutrition to give you energy and prevent sluggishness.+
Powerlifting Nutrition:Dr. Jordan Shallow and Sal Di Stefano discuss the importance of nutrition in powerlifting. They emphasize the need for a balanced diet that includes whole natural foods and macros tailored to the individual's needs. They also highlight the impact of food on the endocrine system and neurotransmitter levels, which can affect a powerlifter's performance.+

17. Powerlifting and Physique

Dr. Jordan and Adam discuss how powerlifters are now focusing on their physique and incorporating muscle training to improve their weak points. They emphasize the importance of integrating muscle training into skill progression and taking an off-season to work on variations.+

18. Bodybuilding Favorites

Dr. Jordan Shallow discusses his favorite non-powerlifting exercise, the hack squat, and the importance of exercise selection and execution in his workout routine due to his travel schedule. He also reflects on the satisfaction of overcoming fear and how his training has come full circle.+

19. The Mind Pump reach.

Dr. Jordan Shallow shares his experiences of being recognized in Lebanon due to his appearance on Mind Pump. He also contrasts this with his experiences at a Michelin-starred restaurant in San Francisco. The conversation highlights the international reach of Mind Pump and the visceral experiences that come with it.+