Body and Spirit

Strength Training

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Brandon Tygret

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Series Code: BAS

Program Code: BAS000172A


00:01 Have you ever wondered
00:02 if you can get a good strength training workout
00:04 at home without equipment?
00:05 Well, you can.
00:07 Want to find out how?
00:08 Stay tuned to Body & Spirit.
00:40 I'm Dick Nunez, co-owner of Fit-in-15
00:42 personal training systems.
00:44 Welcome to Body & Spirit.
00:46 Today we're gonna have a little different show,
00:47 we're gonna be focusing on strength training.
00:50 We covered so many topics on this show
00:52 and we do all sorts of workouts including ones
00:54 that you can just do it in a chair.
00:56 But this one isn't going to be that way.
00:58 It's actually gonna be pretty intense
01:00 and so we had to find somebody just right for it
01:02 and we got just the person.
01:04 So, Brandon, come on in.
01:06 Brandon has spent some time working out before
01:09 and so he tells me to bring it on, so I will.
01:14 So we're gonna start by just warming up a little bit,
01:17 Brandon, make sure your shoulders
01:19 and so forth are all loose.
01:20 So let's just do some arm circles real gentle
01:23 and so just like you're doing a backstroke in the pool,
01:26 except we're gonna be doing it through the air here.
01:28 Just up and around, and up and a round, real gentle.
01:34 Up and around, up and around.
01:38 Okay, let's go back the other way now.
01:41 It does get harder from here.
01:44 I kind of expected it. Okay.
01:49 Okay, and let's go backwards again.
01:53 Lot of people have misconceptions
01:55 about working out, they think they need to workout for hours
01:58 in order to get a good strength workout
02:00 and that's not the case at all.
02:02 Okay, back the other way.
02:06 Brandon, there was a time in my life
02:08 I used to work out seven days a week, four hours a day,
02:10 I've even worked out with Arnold Schwarzenegger
02:11 back in my early days
02:13 and I actually got much stronger
02:15 doing my 15 minute workout,
02:16 three days a week, and every date on that,
02:18 seven day a week, four hour day routine.
02:20 Wow! Okay.
02:22 In fact when I was 46 years old,
02:24 I actually worked up to 500 pound bench press
02:26 doing just 15 minutes, three times a week.
02:28 Amazing.
02:29 And I still do that although I'm a lot smaller now
02:31 than I used to be.
02:32 So anyhow we're gonna get into
02:33 a good strength training program.
02:35 We're gonna start by doing push-ups,
02:37 we're not going to just do typical push-ups.
02:39 We're gonna do what's called ten second push-ups
02:41 and we go real slow,
02:42 we actually recruit more muscle fiber
02:44 with a more high intensified action.
02:47 So let's get down in push-up position.
02:50 Now count it out
02:51 and you gonna go down nice and slow.
02:53 Ready, one, slow, two, three, four, slower,
02:57 five, six, seven, eight, nine.
03:01 Now up slow, one, two, three,
03:05 four, five, six, seven, eight.
03:10 Get back down, one, two, three, four,
03:15 five, six, seven, eight, nine.
03:20 Back up, one two,
03:22 three, four, five, six.
03:25 Okay, we're going just a little bit fast, down,
03:27 one, slow, two,
03:29 three, four, five, six, seven,
03:33 eight, nine.
03:36 Up, one, two, three, four,
03:40 five, six, seven, eight.
03:43 Okay, back down, one, two,
03:47 three, four, five, six,
03:51 seven, eight, nine.
03:53 Back up, one, two, slower,
03:56 three, four, five, six,
04:00 seven, eight, nine.
04:02 Back down, this last one,
04:05 three, four, five, six,
04:08 seven, eight, nine.
04:11 Back up, three, four, five,
04:16 six, seven, eight, nine, ten.
04:20 Good job.
04:23 How'd those feel? Felt good.
04:24 Did you feel your chest? Most definitely.
04:26 Okay, now we're gonna stretch the muscles out,
04:28 it's always important.
04:30 Put your hands behind your head and just bring your head up.
04:33 Drop your elbows back,
04:34 and try and feel the stretch
04:36 right into the packs right there.
04:39 Okay, now give yourself a good hug.
04:43 Do it all way around, grab hold of your shoulders,
04:45 try and pull your shoulder blades out
04:47 as much as you can.
04:51 Okay, Brandon's done
04:52 some heavy bench pressing in his day.
04:54 But could you feel that on your chest pretty well still.
04:56 Definitely. Okay, let's do that again.
04:58 Hands behind the head, stretch packs one more time.
05:01 Drop it back,
05:03 when you stretch you want to go for a 15 to 20 seconds.
05:06 You don't want to overstretch,
05:08 you can cause a Golgi tendon response
05:11 and actually will restrict your motion.
05:14 You want to feel the muscle stretch.
05:15 It should be a comfortable thing.
05:17 It's not like you're ready to tap out
05:18 because you're about ready to go...
05:20 ready to go into contraction.
05:22 Okay, go again across
05:26 and hold that.
05:31 Okay, go and rest.
05:33 Now, since we don't have any weights,
05:37 we're gonna have to use a towel
05:38 especially for a motion like your back training.
05:42 Okay, so I'm gonna have you grab the towel,
05:45 face me, okay, bend down a little bit.
05:48 Okay, so you're just gonna row,
05:49 bend over to waist a little more.
05:51 Okay, row it into you, row it in.
05:53 Okay, now bring it back out.
05:54 Okay, row in.
05:56 So with this, you're gonna need a partner.
05:59 Somebody's willing to help you through it.
06:03 So we're making sure that he comes back
06:06 all the way and then I'm pulling back out.
06:11 Actually a lot of bodybuilders would do this
06:13 in the warm up room
06:15 when they get ready to go on competition.
06:20 And even though he is getting some work on that,
06:22 I'm also getting a little workout pulling it back.
06:25 Okay, pull, good.
06:28 Squat down a little bit more,
06:30 bend over, pull,
06:32 good, pull, pull,
06:37 pull, pull,
06:41 and you go three more,
06:42 pull, pull.
06:45 One more time,
06:47 pull, good.
06:49 All right.
06:51 Now we're gonna stretch the latissimus muscles out.
06:54 Arm up over the head,
06:56 grab your elbow and pull it across.
06:59 So you're stretching right in through here.
07:07 Looks good.
07:08 Okay, let's go the other direction now.
07:12 Pull it over.
07:13 Okay, stretch through here.
07:17 Brandon has got some good thick arms on him
07:19 so should be able to give him a good workout here.
07:22 What do you do for work, Brandon?
07:23 Well, I'm the Product Marketing Manager for 3ABN.
07:28 Oh, okay, so, you're kind of close to home here.
07:30 Yep.
07:31 Okay.
07:34 All right, now what we're gonna do is,
07:35 we're gonna do some upright rows
07:37 so you're gonna turn and face me again.
07:38 Okay, you gonna grab palms over.
07:40 I'm gonna kneel down here.
07:43 Okay, row it up your chin, good.
07:47 And up, and up,
07:52 and up...
07:56 and up.
07:58 This is working on the trapezius muscles
08:01 up around the neck.
08:02 It's an excellent exercise for the upper back
08:06 especially for women who start to get a lot of upper back pain
08:10 and get poor posture.
08:12 This is an excellent exercise
08:14 to help keep you standing upright.
08:18 Doesn't take a lot of resistance
08:21 to give somebody a training effect here.
08:28 Starting to feel it? Yep.
08:32 Okay, now we're gonna do some short ones at the top.
08:33 Part way down, back up.
08:35 Okay, go way up high, up high, part way down, back up.
08:39 Up, up,
08:41 up, up, up, up,
08:46 up, up.
08:48 Five more.
08:54 Good.
08:56 All right. Feel those real good.
08:59 Yeah, those are kind of fun.
09:00 Okay, now you're gonna face this way.
09:03 We're gonna do some manual lateral raises.
09:05 You got to raise out to the side.
09:08 Up, up, up, up, up, resist.
09:11 Okay, up, up, now resist.
09:16 Okay, come up, hold that here at the top.
09:19 Make me push you down.
09:20 There you go.
09:22 Now we're going.
09:23 Okay, back up again.
09:25 And hold
09:28 and back up.
09:30 Up, up, up, up,
09:32 hold it,
09:35 and back up, up, up, up, up,
09:39 hold tight.
09:42 Okay, and back up,
09:44 up, up, up, hold.
09:47 Right back up again,
09:49 up, up, up, up,
09:52 up, hold it,
09:55 and back up,
09:57 up, up, up,
10:01 hold tight, back up.
10:04 Come on, Brandon, go push it,
10:06 come on, higher, higher,
10:08 come on higher, higher, hold it now for ten second.
10:13 Let me push you, one, two, three
10:16 hold tight, four, five,
10:18 six, seven, eight, nine, ten.
10:25 Okay, how'd that feel?
10:26 It felt good. Okay.
10:29 You gonna put one arm out,
10:30 bring it across your body,
10:32 reach up and pull.
10:37 We want those stretching the delt.
10:41 So it's very important, isn't it?
10:43 Very much so.
10:46 Part of muscle development is to make sure
10:48 you keep your range of motion, your flexibility
10:51 because a lot of lifters and trainers don't do that
10:54 and it starts to, it starts to restrict their motion
10:57 which will restrict their gains.
11:00 Okay, switch it around,
11:02 I had a really good friend
11:04 who is a chiropractor back in Olympia, Washington
11:06 and he was, he'd always tell me,
11:07 he goes, you want to maximize your gains, stretch.
11:12 Open up those areas, so you get good circulation,
11:15 it just make sense, you get good blood flow
11:17 throughout the body
11:18 and so stretching is very important.
11:22 Okay.
11:28 Now we're gonna do some bicep exercise.
11:30 And so what I'm gonna have you do is
11:32 I'm having you take your palms up
11:33 and I'm gonna get back in the same position.
11:35 We're gonna do some curls.
11:36 Okay.
11:39 Okay, palms up,
11:42 both, get your other hand in here too.
11:44 Okay, curl it up, good.
11:53 Very good.
11:55 Now what we can do here
11:57 to give him a little more emphasis of the workout.
12:01 Okay, come just part way down, back up,
12:04 back up, back up.
12:05 Now way down.
12:07 Okay, up,
12:09 now give me the shorts again, slow.
12:12 Now all the way down.
12:14 Curl it.
12:15 Short ones.
12:19 Up.
12:20 All way down, and curl,
12:24 go short, up,
12:26 up, up, up,
12:30 all way down.
12:31 Okay, up,
12:35 back up, back up,
12:39 back up.
12:41 Hold that, hold for ten.
12:43 One, two, three, four,
12:47 five, hang on, six, seven,
12:49 eight, nine, ten, good.
12:57 Is your biceps stimulated there?
12:59 Yep.
13:00 Okay, amazing what you can do with the towel
13:02 and just a little bit of help there.
13:05 Okay, back on the floor, we're gonna do some push-ups,
13:07 we're gonna do them in a little different manner this time.
13:11 Okay, this will be like Simon says, I say, you do it.
13:14 Okay, so I want you to go down,
13:16 and when I say up, you go up two inches,
13:18 when I say down, you go down two inches, ready.
13:20 Up, up,
13:22 down, up.
13:24 Just two inches, down,
13:26 up, up, down.
13:30 Just two inches, up, up,
13:33 down, up, up,
13:36 down, up.
13:38 Two inches, two inches,
13:39 up, down two inches,
13:41 that's too much.
13:43 Back up, go down just two inches.
13:46 Okay better, again like that, two inches, good.
13:50 Now up two inches, down two inches,
13:53 down one more.
13:54 Up a little bit, just two inches,
13:57 down, down, two inches,
14:00 up two inches.
14:02 I can't do much more.
14:04 Okay, hold it there for ten.
14:05 One, two, three, four,
14:09 five, six, seven,
14:12 eight, nine, ten.
14:15 Good job.
14:18 In this world of cat and mouse,
14:21 I'm the cat, you're the mouse.
14:22 The mouse is supposed to die too soon.
14:24 Right. You did great.
14:26 So you feel those? Yes, Sir.
14:28 Now obviously you workout on a regular basis
14:31 and you, well, you have?
14:32 I have.
14:34 And so how did you feel with that upper body workout
14:35 from what you did before?
14:37 It's pretty intense. Okay.
14:38 So you definitely feel it?
14:40 Yep.
14:41 Okay, now we're gonna get into some leg workout
14:43 and so we're gonna do some lunges.
14:45 And I want you to start with just a stationary lunge
14:48 and I want you to do ten on a side.
14:50 Okay, so go and step out with either leg,
14:52 whichever one you want.
14:54 Okay, down and up, ten times.
14:56 Now it's important to keep the knee over the foot
14:59 so he's just lowering himself straight down.
15:04 Those look excellent.
15:06 Very good.
15:09 Looks like you could do that all day.
15:11 Change foot.
15:17 Very good.
15:21 And five more.
15:28 Okay, now that was easy enough, right?
15:32 Okay, so what we're gonna do this time
15:33 is you're gonna get in that lunge position again,
15:36 but this time I want you to jump up
15:38 and then land back in to your lunge,
15:40 and I'll have you jump up five times, okay?
15:42 So get back on your right leg.
15:44 Okay, this is more intense now.
15:46 Jump, jump,
15:48 jump,
15:50 jump, jump.
15:52 Okay, switch.
15:55 Okay, jump,
15:57 jump, jump,
16:00 jump, jump, okay, relax.
16:03 Okay, now I want you to do those again
16:06 and this time I want you to try and jump a little bit harder.
16:08 Okay, right leg out.
16:11 Okay, up, up,
16:14 up, up, up.
16:17 Okay, switch.
16:21 Up, up,
16:24 up, up, up.
16:27 Okay, now back to the first thing we did,
16:28 right leg out.
16:30 Okay, and just ten lunges, down and up.
16:43 Okay, and down and hold.
16:46 Right there one, two, three,
16:49 four, five, six, now for ten,
16:52 seven, eight, nine, ten, switch.
16:57 Okay.
17:00 And down, way down,
17:02 three, four, five,
17:06 six, seven, way down,
17:09 eight, nine, ten,
17:12 okay part way down and hold.
17:14 One, two, chest up,
17:16 three, four, five,
17:18 six, seven, eight,
17:21 nine, ten, very good.
17:25 Feel your legs? Oh, yeah.
17:26 Good.
17:28 Okay, what I like you to do is
17:29 put your right hand on my shoulder,
17:32 go ahead and get a hold of your left ankle
17:33 and you're gonna stretch quadricep up like this.
17:36 Okay, okay, there you go.
17:40 Just like with the upper body
17:41 very important that we stretch the lower body on.
17:43 You should be feeling that stretch
17:44 right there in those quads
17:46 that we just smoked up a little bit.
17:51 Okay, you look like you got some good thick thighs
17:53 but you definitely felt that going through that?
17:55 Most definitely.
17:58 Okay.
18:00 And now what you're gonna do is put your leg down.
18:01 Now go and put your left hand on my shoulder,
18:03 okay, and you can do this just against a wall,
18:05 but I'm acting as a wall for him here.
18:11 Feels good to stretch that after going through that.
18:17 It's really immersed.
18:18 Right,
18:20 and as you can see if you do it right.
18:21 Okay, go and put it down.
18:23 To go through that again and again,
18:26 you can see it just be over kill
18:28 Once you stimulate the fast glycolytic fibers,
18:31 the muscle fibers have pulled fast switch
18:33 and sought its fibers,
18:34 they go from the slow-oxidative to the fast-oxidative,
18:38 to the fast-oxidative glycolytic,
18:39 then fast glycolytic.
18:41 The fast glycolytic are the biggest, strongest,
18:44 laziest muscle fibers in the body.
18:46 In fact, when people eat chicken or turkey, I don't,
18:52 but, but if you take the breast meat it's white
18:57 because turkeys and chickens don't fly
18:59 other than just to short distance.
19:02 But the legs are dark
19:03 because they bounce around all the time.
19:05 Now if somebody were to eat a duck or goose
19:09 instead of a white breast, they have dark
19:12 because they have aerobic fibers in their chest
19:14 because they do fly for long period of time
19:16 and their legs are more of the white fibers.
19:19 So with us we have dark fibers, aerobic fibers,
19:22 we have white fibers which are the anaerobic fibers.
19:25 So when we do the high intensity workout,
19:28 we're going after those fast glycolytic fibers,
19:30 the biggest, strongest, fastest contracting fibers in the body,
19:33 but they're lazy, they don't want to do anything.
19:36 But once you get them stimulated,
19:37 those are the ones that are gonna give you
19:39 all the progress.
19:40 However, once you stimulate them,
19:43 you got to rest them.
19:44 If you try and take it beyond that,
19:46 it's not gonna help you.
19:48 Right. Okay.
19:49 Also it does is cut into your recovery time.
19:51 All right, let's step out now with the left leg,
19:54 go up on the heel and then lean forward into it,
19:57 then you're gonna stretch your hamstring,
19:58 bend your back leg a little bit more.
20:00 There you go.
20:02 So you can drop down into it.
20:03 Keep your chest up.
20:06 Feel the stretch back there.
20:08 Okay, now switch the other side.
20:11 Right leg out.
20:14 Okay, can you feel your hamstring?
20:16 Yes.
20:18 And as we're going through your workout,
20:19 I definitely felt like
20:21 we were getting into a good fatigue point on your exercise
20:23 especially the last one of those triceps,
20:24 we definitely hit it on that one.
20:26 Yeah, I was surprised, that not using weights
20:28 you can feel the same thing if you do it right.
20:34 Okay, well you have might guess
20:37 I've been doing this for a long time, so.
20:39 Okay, now we're gonna do
20:40 some little bit of core training
20:42 and so I'm gonna have you do a plank.
20:43 Have you done a plank before? Okay.
20:45 Oh, you're in for a treat.
20:48 Well, Brandon, at least I might do this for you,
20:50 I'm gonna make it comfortable by getting you a mat.
20:52 All right. Okay.
20:54 We're gonna lay this down there,
20:57 and you're gonna get down there like you're gonna do a push-up
20:59 but then you're gonna brace yourself on your elbows
21:00 and I want that back nice and flat.
21:02 Okay.
21:07 Okay, and up, get your knees,
21:09 no you don't get your knees off the ground.
21:11 There we go. Now you're there.
21:13 Now when people do planks when they first start out,
21:17 they usually go for like 20 or 30 seconds.
21:20 But a fine specimen like you
21:22 will go a little longer than that.
21:26 Okay,
21:28 so usually when someone has been working out a little bit,
21:30 a minute, a minute and half,
21:33 that's usually a good amount of time.
21:34 So we'll at least get a minute there
21:35 and see how we look from there,
21:38 and this is a great exercise for your back.
21:42 You're not shaking already, are you?
21:43 Yeah. Okay, well then, all right.
21:44 We'll keep that in mind.
21:46 Okay, and so it's great for your lower back,
21:49 it's great for your abdominal.
21:51 In fact you can forget about
21:52 doing all the crunches and so forth,
21:54 just get into some planking, it will do you well.
21:57 Let's bring your little back up just a little bit, there we go.
22:00 Oh yeah, I'm much happier now.
22:03 Okay.
22:05 Okay, hold it, hold it
22:09 and you're almost to your first minute.
22:14 Okay, and you made your first minute.
22:16 Oh, no, no, no, not yet.
22:18 You've been found worthy of doing a little bit more.
22:21 See Body & Spirit is very biblical.
22:24 When you've been found faithful with little,
22:25 more is added un to you.
22:29 So you can say praise the Lord, I've been found worthy.
22:31 So we're gonna get to that minute and a half mark.
22:33 So we got ten seconds to go, you're doing great.
22:38 You're gonna make it.
22:41 Five, four, three,
22:44 two, one, good job.
22:48 Okay. Go and come on up.
22:51 Feel that?
22:57 Doesn't feel too bad when you first get down there,
23:00 but after a while it can be a little bit tough.
23:02 We had a man that had business at Rapid City,
23:05 used car salesman
23:06 and never really worked out much, 65 years old,
23:09 he's doing a eight minute plank now.
23:11 Whoa.
23:12 So people can do some pretty amazing things.
23:14 We just get on there and do a regular,
23:16 regular routine with it.
23:17 Okay.
23:19 So what we're gonna do now
23:20 is we're gonna do some trunk rotation.
23:22 We're gonna turn to left,
23:25 turn to the right,
23:27 turn to the left,
23:30 turn to the right,
23:32 turn to the left,
23:35 and back.
23:36 I don't like side bends because I feel like
23:38 they build up the sides too much
23:41 and most people don't want a thicker waist.
23:43 So we're trying to slim the waist
23:45 and this is a good way of doing it.
23:48 Of course we can't magically spot reduce fat,
23:50 it just has to come off systematically
23:51 as people exercise,
23:53 but stimulating the area around that
23:55 will obviously tighten the muscles
23:58 that we're targeting.
24:01 Okay.
24:02 Now, another thing I want to work on stretching out
24:04 especially with people who spend a lot of time lifting
24:07 or have predominant upper bodies is
24:09 we want to work the neck just a little bit.
24:10 So we're gonna turn our neck side to side.
24:14 Okay, and look the other way.
24:17 And back to the left
24:20 and back to the right.
24:22 And back to the left,
24:26 and back to the right,
24:28 and back to the left,
24:31 and back again
24:34 and back to the left,
24:36 back to the right.
24:38 Now we're gonna look up,
24:41 look down, and up
24:45 and down,
24:47 and up
24:49 and down, and up
24:53 and down.
24:55 The final thing we're gonna do is we're gonna step back,
24:56 let's put the left foot back,
24:58 and we're gonna stretch the calf area.
25:03 Bend your right knee.
25:04 Should feel the stretch back in your calf.
25:11 Okay, and switch to other side.
25:14 Press the heel to the ground.
25:20 Hold it steady.
25:24 Okay, very good.
25:26 All right, good job, Brandon.
25:30 When it comes to strength training,
25:32 both men and women can be greatly blessed by doing it
25:35 and of all ages as well.
25:37 I've seen so many girls, young girls,
25:41 we were in a high school,
25:43 we had 12 girls that could all bench press 135 pounds or more
25:47 because we take away the limitations.
25:49 They can do so many more things,
25:51 in fact women are finding out,
25:52 they can be so much stronger they ever thought possible
25:54 if they just get in there and do some exercise,
25:57 and strength training will not build up
25:59 the large bulky muscles they think it's going to do.
26:01 In fact actually
26:03 it's a great way of streamlining their bodydown
26:05 'cause it helps them to metabolize fat.
26:07 For men, of course,
26:09 they're usually interested in getting stronger
26:11 and the wonderful thing about strength training
26:13 is you take a man who is in his 50s
26:16 who thinks that
26:17 well, they're really starting to get past their prime.
26:19 You get them working out again
26:20 and also and they feel this resilience of youth again.
26:24 They're surprised at just how good
26:26 working out can make them feel.
26:28 You take somebody in their 70s
26:29 or their 80s by the time you're in your 70s,
26:32 two thirds of all women and one third of all men
26:34 can no longer put ten pounds over their head.
26:36 It's really sad because so many people
26:39 are getting weaker and weaker as they get older.
26:41 In fact the number one sign
26:42 you're getting old is you're getting weak.
26:44 Well, all that can be reversed
26:46 by some simple strength training.
26:48 And I understand a lot of people
26:49 don't want to go into gyms,
26:51 and get around the crowds
26:52 and those who are getting really intense
26:55 and going after it, and I don't blame them.
26:56 I don't like that environment anymore either.
26:59 But you can do this in the privacy of your home
27:02 by just having some persistence starting out gentle.
27:06 You don't have to go quite as intense
27:08 as Brandon did today.
27:09 We can back off on it
27:11 and there's plenty of Body & Spirit shows
27:13 that will take you through a much gentle workout
27:15 so you can work your way up.
27:17 This workout is more intense.
27:19 A lot of times people say,
27:20 well, you can't get that type of workout at home on your own.
27:23 Well, as Brandon found out, yes, you can,
27:26 even somebody who's spent a lot of time working out,
27:28 and Brandon shared with me earlier
27:29 that at one time he could bench press 340 pounds
27:32 and even still getting down there
27:34 and doing the push-ups like we did
27:35 was a hard workout.
27:37 We want do it for the right reason,
27:38 we want to do it to glorify God with our body.
27:41 Training to get stronger is a great thing.
27:43 It makes us feel good.
27:44 But if it's all about just the strength training,
27:46 then we're doing it for the wrong reason.
27:48 We want to do it because we want to glorify God.
27:51 Remember the scripture we use on Body & Spirit
27:54 which is Philippians 4:13,
27:56 which states I can do all things through Christ
27:59 who strengthens me.
28:01 Thanks for joining us.
28:02 God bless you
28:03 and we look forward to see you next time on Body & Spirit.


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Revised 2016-07-18