The Barbell CEO Podcast
By Mike Dewar
The Barbell CEO PodcastJan 24, 2023
38: 1st MAILBAG Episode - Answering Questions from Fans and Listeners Like You!
In this episode, I go into the mailbag, answering questions from my fans and listeners of the show. We will discuss training tips for more muscle growth, muscle building for beginners, how to develop your own training blueprint, and I'll even share with you some of my favorite books for continue learning (workouts, diet, mindset).
Be sure to check out this episode in FULL 4K VIDEO on the YouTube Channel!
37: Gym Hacks I Would Tell Every NOOB Lifter | Etiquette, Mindset, and Workout Tips
This video, Gym Hacks I Would Tell Every NOOB Lifter, came about after talking with a few semi-beginner lifters who were looking back at their first few months of training in the gym, and the struggles they had as a NOOB (beginner) lifter
Most of the struggles these NOOB lifters faced in the gym were AVOIDABLE... it just took some more thought, planning, and preparation.
I will share with you some gym hacks to improve your workouts, not look like an idiot in the gym (or feel like one), and not walk around looking like a NOOB.
I will also go over the DO's and DON'Ts of the gym culture, and how you being on your phone between sets may be the biggest red flag out there...
Enjoy!
PS, if you are struggling to find a solid workout plan, check out my:
- LOOK LIKE YOU LIFT workout series, great for beginners - (Less than $8/week for serious results)
- Get some new workout gear too! Save $$$ with code THEBARBELLCEO - SHOP NOW
36: How I Plan to Get Fitter, Wealthier, and More Productive in 2023 (Sharing My Goals)
In this episode I wanted to share with you my main goals for 2023. Most of these are goals I am always working towards, however I like to set out and attack them in 90-day intervals to stay focused and not get too lost in the long-term vision and paralysis by analysis stuff.
Also, here are some resources that I found helpful for each goal I am pursuing:
FITNESS
Look Like You Lift Workout Plans
WEALTH
A Simple Path to Wealth (book)
Monte Carlo Simulator (How Much $ Do You Need to Retire Early) -
35: Machines vs Free Weights: What Builds More Muscle?
In this episode, we discuss the science behind muscle growth from training with machines vs free weights. The short answer is, machines can build muscle just as much as free weights, however each offers unique benefits that you should be aware of. I hope you enjoy this podcast, and be sure to check out the full video episode (shot in 4K) on the YouTube channel!
- Watch the Full Video
- Start Your Next Diet with RP Diet App (Save 10% with referral code "J2FIT")
- Looking to Build Muscle? Check out the Look Like You Lift Workout Plans - Pick Your Program
34: Training Through the Holidays (or Short on Time, Lack Motivation, or In Between Goals)
33: All About Peaking for an Olympic Weightlifting Meet
32: The Best Weightlifting Complexes to Improve Your Snatch and Clean and Jerk
31: Small legs? Maybe it’s time to rethink your leg workout program…
30: All About Calorie Deficits - How to Burn More Calories Than You Eat
29: How to Lose Fat with a Flexible Diet and Exercise - with Cesar Garrido
You can watch the full video episode here - www.youtube.com/j2fit
Start your fat loss journey with the RP Diet Coaching App - rp.app/code/j2fit
28: Look Like You Lift 1.0 vs 2.0
In this episode I dive into the concepts behind my popular "Look Like You Lift" Weightlifting + Bodybuilding Hybrid Program, and discuss the similarities and distinct differences between version 1.0 vs 2.0. Check out the full program at j2fit.com/look-like-you-lift-20 (use code LLYL25! and save 25% off the program)
27: Diet Tips for Your Next Bulking / Cutting Cycle
In this episode I share with eight (8) diet tips to help hard-gainers gain more mass during a bulk. Conversely, I discuss ways you can stay on track during your fat loss diet, and what things you should/should not be doing if you are struggling during your diet.
- Calculate your bulking macros (plus bonus grocery list)
- Be sure to leave a review (and subscribe)
- Follow Me on Instagram
- Save 15% off all workout shorts, pants, and tops with my code “THEBARBELLCEO”
- Save 10% off diet app, ebooks, and diet templates with code “J2FIT"
- Save 30% off all supplements with code “J2FIT”
26: What are the best rep ranges and advanced training techniques for muscle growth?
podcasts.apple.com/us/podcast/the-barbell-ceo/id1465403333 - Be sure to leave a review (and subscribe)
www.instagram.com/mikejdewar/ - Follow Me on Instagram
bty.tenthousand.cc/dewar - Save 15% off all workout shorts, pants, and tops with code “THEBARBELLCEO”
rp.app/code/J2FIT - Save 10% off diet app, ebooks, and diet templates with code “J2FIT
www.nfsports.com/discount/J2FIT - Save 30% off all supplements with code “J2FIT”
25: Got A Big Upper Body & Small Legs? Here's How To GROW BIGGER LEGS!
We all know that person who is stacked on top yet struggles to gain size and strength in their legs, despite saying they train them. Personally speaking, this was something I struggled with for years, but finally was able to get to the bottom of my small leg syndrome once and for all.
For most individuals, lack of gaining leg size can come from insufficient training volumes, lack of proper range of motion during lower body exercises, and poor recovery due to excessive high-impact cardio exercises.
In this episode, I will discuss reasons why you may struggle with gaining leg size and strength, offer you some exercises and techniques to build leg mass, and share a few workouts with you that you can start doing to get your progress going ASAP.
https://podcasts.apple.com/us/podcast/the-barbell-ceo/id1465403333 - Be sure to leave a review (and subscribe)
https://www.instagram.com/mikejdewar/ - Follow Me on Instagram
https://bty.tenthousand.cc/dewar - Save 15% off all workout shorts, pants, and tops with code “THEBARBELLCEO”
https://rp.app/code/J2FIT - Save 10% off diet app, ebooks, and diet templates with code “J2FIT
https://www.nfsports.com/discount/J2FIT - Save 30% off all supplements with code “J2FIT”
24: Strongman Training for Beginners and the Human Spirit in Strength Sports - ALEC PAGAN
Alec Pagan and I sit down to discuss strongman bag training for beginners to help all levels get started in the world of sandbag training. We discuss how heavy to go, what movements to start with, and how to progress. Next, we give you a sneak peak on Alec’s upcoming strength sports documentary that covers the human spirit at its finest, in the world of Olympic weightlifting. Lastly, we talk about the state of competitions in the strength sports world, and how Strongman and Olympic weightlifting organizations hosting online competitions due to COVID restrictions... and how coaches and athlete can prepare for them!
- LISTEN TO THE PODCAST APPLE - https://podcasts.apple.com/us/podcast/the-barbell-ceo/id1465403333
- SPOTIFY - https://open.spotify.com/show/7it2CfhEyNx9eMkwcegeBo
- SUBSCRIBE TO THE YOUTUBE- https://www.youtube.com/user/J2Fit?sub_confirmation=1
- Connect with Alec Pagan Instagram @alecjose - http://instagram.com/alecjose
023: Is Being "Constantly Varied" Holding Your Strength and Hypertrophy Back? | Jay Adams
We sit down with repeat CrossFit Regionals athlete (team and Individual) and coach, Jay Adams, to discuss the idea of "constantly varied" and whether of not it is the best approach if you are limited in strength and power. Variety is key in functional fitness, but can be confusing in a programming sense of how much of a good thing is a bad thing. Jay and I try to bring clarity to programming that may seem messy, and offer athletes, members, and coaches an outline to determine HOW MUCH VARIETY they actually need.
FOLLOW JAY and ME
- @mikejdewar - http://instagram.com/mikejdewar
- @atrain4240 - https://www.instagram.com/atrain4240/
- Podcast - https://podcasts.apple.com/us/podcast/the-barbell-ceo/id1465403333
SHOW SPONSORS
- Ten Thousand Gear (use code THEBARBELLCEO for 20% off)
- NF Sports (use code J2FIT for 30% off)
- Renaissance Periodization (use code J2FIT for 10% off)
022: Strongman Bags, Filling Out Your Weight Class, and Meal Prepping | ASK MIKE
In this podcast, I answer questions about bulking for hardgainers, how to get abs without crunches and sit ups, and weight recommendations for strongman sandbags (and more)!
- Question #1 - What is my favorite source of protein to meal prep?
- Question #2 - How did I get my abs if I don't do any ab training?
- Question #3 - How can an ectomorph endurance athlete gain muscle?
- Question #4 - What should you absolutely not eat?
- Question #5 - Recommended strongman sandbag weight for strength and metcons?
- Question #6 - When to bulk/cut for weightlifting? How big should you get, and when should you plan to finish your bulk/cut cycle before competition
FOLLOW ME
- @mikejdewar - http://instagram.com/mikejdewar
- Podcast - https://podcasts.apple.com/us/podcast/the-barbell-ceo/id1465403333
SHOW SPONSORS
- Ten Thousand Gear (use code THEBARBELLCEO for 20% off)
- NF Sports (use code J2FIT for 30% off)
- Renaissance Periodization (use code J2FIT for 10% off)
021: Knee Pain While Squatting, Sweet Potatoes Carbs, and Bodybuilding Mobility | ASK MIKE
In this podcast, I answer questions about eating carbs, bodybuilding for weightlifters, and squatting with knee pain!
Have questions? Shoot me a message on Instagram (https://www.instagram.com/mikejdewar/
@rosshicks - how many sweet potatoes could you realistically at in one sitting?
- Mashed?
- Regular baked?
- Air fryer?
I bet I could eat 2-3 comfortably, but that's a lot of roughage and fiber. I prefer to eat rice, etc, since lower in fiber when looking to carb up, easier to digest too.
@tannubaba - Low bar vs high bar for squatting for someone with knee issues?
Squatting isn't inherently bad for knees, and neither is one over the other. Bad knees are bad knees, just like a shit squat is a poor squat. IMO, so many people squat like shit, and fail to train the quads enough.
I personally am not a fan of the lower bar squat, not bc I am a weightlifter, but bc i dont classify it as a squat movement. The angles mimic more of a posterior chain dominant movement, like a deadlift.
So people who think they are building quads and anterior chain with low bar squats, are really just adding excessive volume to the hips, hamstrings, lower back, and glutes.
If squats hurt your knees, odds are you're squatting wrong and need to address. If low bar doesn't hurt your knee, and high bar does, and you are trying to build squats with low bar, your better off not low baring and doing other movements like leg press, unilateral squats (knee flexion), and retraining proper squat (high bar) patterning.
- Need to determine cause of knee pain
- Does it hurt when squatting period?
- What about unilateral squats?
- What about front squats?
- What type of knee pain?
- Is you squat form an issue?
- If knees hurt when squatting, maybe it's also too heavy?
Understand goal of movement and training the squat.
- Tempos
- Lighter Loads
- Pauses
- Mini bands
@duardoesco - How did you stay mobile for weightlifting while training bodybuilding?
Bodybuilding isn't inherently bad for mobility.
People who have shitty mobility, or fail to train in the full range of motion, have shitty mobility.
Some ways you can train bodybuilding and not negatively impact weightlifting…
- Train in the full range of motion
- Control the eccentric
- Actively train weightlifting, even if 1-2 days a week
FOLLOW ME
- @mikejdewar - http://instagram.com/mikejdewar
- Podcast - https://podcasts.apple.com/us/podcast/the-barbell-ceo/id1465403333
SHOW SPONSORS
- Ten Thousand Gear (use code THEBARBELLCEO)
- NF Sports (use code J2FIT)
- Renaissance Periodization (use code J2FIT)
020: Returning to the Gym after Rona! My WIFE Has Spoken!
019: Maintaining Strength, Modifiying Your Nutrition, and Managing Expectations During COVID-19
018: Q & A - Programming Accessory Exercises, Adrenal Fatigue in Competition, & Template Programs
Alec Pagan, of RPE 11, and I sit down to discuss your questions, specifically:
- What percentage do you use for snatch and clean pull work?
- What are your favorite accessory exercises for weightlifters/strength athletes who primarily use a barbell?
- How to train your adrenal system so that you do not gas out on clean and jerks after heavy snatches in a meeting?
- How frequently should you change snatch and clean and jerk variation lifts, as well as strength/accessory exercises within a program?
- Best warm up/stabilization drills to do before the clean?
- 5-day Templar’s program for team athletes (30min)?
To be featured on the show, ask your questions on Instagram (@mikejdewar)
017: Kari Pearce - Training Insight and Conversations with The FITTEST WOMAN in AMERICA
016: Improving YOUR Financial Fitness, Personal Wealth, and Stability to Build YOUR Ideal Future
015: Meghan Scanlon - Lessons of a World Class Powerlifter, Weightlifter, and Ironman Finisher
014 - Josh Pirtle of Fluffy Duck- Building a HUGE Fan Following with Fitness Memes
013: Marcus Filly - The Rise of Functional Bodybuilding
012: Jay Adams - CrossFit Then Vs Now
011: No Action = No Results
010: Andre Crews - Move Well. Lift Heavy. Breathe Hard.
009: Chris Espinal - How to Recognize and Embrace Opportunity
008: Dario Tejo - How To Build a Tribe
007: Recalibrating Ourselves to Become Better Coaches, Leaders, and People
006: Josh Simmons - What They Don’t Tell You About Being an Entrepreneur
005: Sex Before Competition, Dealing with Injury, and How to Become a Coach | ASK ME ANYTHING
004: How to Train (and Look) Like An Athlete | COACH CHAT
003: Alec Pagan - Why You Need Coaching Mentors and 315lb Split Squats
Unfortunately, many coaches let their ego stand in the way of their overall growth and development. We talk today to explore why all coaches, regardless of sport, can benefit from linking up with coach mentors and friends to help them continually evolve their mindset, training philosophy, and programs
Friend and strength coach, Alec Pagan (@alecjose on Instagram), is a New York-based strength and power specialist who is here to talk with us about his journey any strength and power industry, how he seeks out mentors, and why everyone should try heavy unilateral squats (results @RPE.11 on Instagram).
002: Hold Yourself Accountable | OWN YOUR STRENGH
It’s easy to have hopes and dreams of a better body, more money, or achieving whatever goals you have. The hard part is establishing the habits to achieve them.
Learning to hold yourself accountable is a skill that take time to develop and is easily forgotten if you don’t always sharpen your axe. Actions speak louder than any words you can write or say, and without action on those proclamations your word has no merit.
Hold yourself accountable to a higher standard, one that you believe in. The easiest way to do this is to simply do the thing you say you are going to do, and cut down on the fluff that stands in the way of you doing those things.
001: Brad Godbold - Live on the Fringe
Follow us on Instagram and be sure to check out some of the motivation leaders we discussed today!
Instagram.com/thebarbellceo
Instagram.com/coach_bradley_g
Instagram.com/cal.dietz
Instagram.com/taitfletcher
Instagram.com/coach_brettb
Instagram.com/rpm_neil
Instagram.com/ryanmichler
Instagram.com/derekwoodske