This week, Joe sits down with Dr. Rhonda Patrick to discuss her research on heat stress, sauna use, and her "Core 4" supplement recommendations for improving performance and living longer. 

 

The sauna's effect on mood, cognitive function and preventing muscle atrophy; Why you'll benefit more from the sauna if you stay in there until you feel "uncomfortable"; How exposing your body to heat can have a positive effect on cardiovascular health; How you can use the sauna to come back from an injury 30% faster; How you can activate "heat shock proteins" in your body (They are very good for preventing muscle damage); Why people who "sweat easily" are probably healthier than their "non-sweaty" counterparts; Dr. Rhonda Patrick's "Core 4" supplements that every athlete and "average Joe" should take; The importance of supplementing with a quality fish oil; Dr. Rhonda Patrick's most trusted fish oil brand (and how to test YOUR fish oil for purity); Why you should consume a vitamin D supplement that also has vitamin K2 in it; The dangers of taking too much vitamin D (more is NOT better); The best method for consuming your magnesium (Your stomach will thank you later); Why it's important to take an ACTIVATED B-Complex supplement; Dr. Rhonda Patrick's most trusted multi-vitamin and much, Much MORE!! 

In this weeks episode, Joe addresses a topic that's long overdo - How to [properly] use chains in the weightroom!  Contrary to what many Personal Trainers believe; the chains at your gym were NOT put there for you to throw over your shoulder and take douchebag Instagram selfies. They actually serve a greater purpose. In fact, they serve many greater purposes! 

 

During this podcast, Joe explains exactly how to set up the chains properly to "accommodate resistance". This leads to greater strength, hypertrophy and power gains! He also reveals how he's successfully used the chains to aid in his athlete's rehabilitation programs. Additionally, he talks about the little-known "suspended chain" set-up that he occasionally uses with his advanced athletes. This set-up provides a totally different training stimulus (compared to the traditional set-up) and should not be overlooked! Joe also discusses the difference between training with chains versus bands (and shares an invaluable personal experience.)  All this plus much, Much MORE! 

In this episode, Joe shines the spotlight on a neglected group of muscles that need a lot more attention than they receive. You may not be able to see the musculature of your upper back when looking in the mirror, but that doesn't mean you should ignore these super important muscles. 

 

Joe explains why so many athletes (regardless of sport) have pre-existing shoulder injuries when they come to him. The "anterior" dominance of sport and daily activities (driving, texting, typing, etc.) has created a society of shortened pecs, poor posture and weak upper backs. When you couple these issues with incompetent personal trainers and coaches (that don't know how to properly design programs), you have a recipe for disaster. 

 

Joe explains exactly how you should be training your upper back in order to correct/prevent shoulder problems and improve your posture - while simultaneously improving power output! He even reveals his Top 6 "Uncommon" Back Exercises that you rarely (if ever) see being performed at your local health club. (You NEED to  incorporate these into your training.) 

 

After listening to this episode, you will undoubtedly have a new perspective on how to train this group of muscles, as well as a new-found respect for their importance.