<ul>
<li>Most programs only move in two planes of movement, often neglecting rotational strength & lateral strength</li>
<li>Rotational and lateral strength exercise give you longevity in training and build more stability – but can be more difficult movements so we avoid or neglect</li>
<li>What makes a program effective is also its weakness: you have a program that’s specific to the desired outcome at the expense of another outcome</li>
</ul>
Rotational exercise examples: club swigs, mace swings. Lateral exercise examples: lateral tube walking, Cossack squats, lateral sled pulls.

When To Switch Lifting Exercise For Maximum Results

<ul><li>Interrupt classic moves (e.g., barbell squats, deadlifts, overhead press) with movements in other planes (e.g., lateral lunge, Cossack squats, etc.)</li><li>Higher skill movements can stay in the rotation but adjust tempo to vary (sometimes slower, sometimes faster)</li><li>If you’ve hit a plateau, change the movements</li><li>Change moves for about 3 weeks</li></ul>Ways to vary classic compound moves: front rack squat instead of barbell squat, try Zercher squats, trap bar instead of a standard barbell for deadlifts, Bulgarian split squat, single-leg deadlift with dumbbells instead of barbell deadlifts.

Tips For Better Workout Results

<ul><li>Unilateral and bilateral movements have tremendous value and you want a program that incorporates both</li><li>Bilateral movements allow you to generate more force and move more weight</li><li>Unilateral movements are good for building stability</li><li>Unilateral movements are good for health and longevity</li><li>For aesthetic benefits, you need both unilateral and bilateral movements</li><li>Most sports require some running and running is unilateral</li><li>Building a strong base with bilateral movements is important before venturing into unilateral movements which can be more difficult</li></ul>

Unilateral Versus Bilateral Movements

<ul>
<li>Vitamins have to be specific to you and your needs – get nutrient levels tested and supplement with exactly what you need</li>
<li>Supplement with vitamins you are deficient in</li>
<li>Try to incorporate nutrient-dense foods and use vitamins for assistance in areas you aren’t hitting enough</li>
</ul>

The Truth About Vitamins

<ul><li>Red flags: nutritionist only talks to you about macros and is “good” and “bad”</li><li>You want a nutritionist that looks at behavioural components and addresses eating patterns, likes dislikes, binge eating, etc.</li><li>Working with a nutritionist is better than getting nutrition advice from an influencer</li></ul>

What To Look For In A Nutritionist

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how often to switch up exercises for max gains, if unilateral movements are more beneficial than bilateral movement, whether vitamin supplementation is necessary if you eat a balanced diet, and good qualities (or red flags) to look for in a nutritionist.  Mind Pump Fit Tip: Most workout programs suck because they lack these two components. (4:22) How you can make money on ANYTHING these days. (12:43) Yet another reason why the guys are happy to be working with Regenerative & Sports Medicine. (18:52) How the Metaverse is already crossing a fine line. (29:28) Welcome to the ‘Shadow Banned’ Club, Adam! (32:55) The Great “no shoes on kids” Debate. (44:24) The proper order of the Caldera regimen. (49:00) Pandemic effects may have lowered baby IQs, a study says. (53:18) #Quah question #1 – How often should I switch up my lifting exercises for max gains? (1:00:08) #Quah question #2 – Are unilateral movements more beneficial than bilateral movements? (1:06:38) #Quah question #3 – Is vitamin supplementation necessary if you eat a balanced diet? (1:12:27) #Quah question #4 – What are good qualities (or red flags) to look for in a nutritionist? (1:16:49)  Related Links/Products Mentioned  EXCLUSIVE LAUNCH PROMOTION! (EXPIRES TUESDAY 12/28): MAPS Resistance $20 OFF **Promo Code – “RESIST20” at checkout** December Promotion: MAPS HIIT and MAPS SPLIT 50% off! **Promo code “DECEMBER50” at checkout**  The Hip Airplane - Squat University  Squat University – YouTube  '90 Day Fiancé' Stephanie Matto Claims She Makes $100k By Selling Farts in Jar MP Hormones  Mind Pump #1607: How To Optimize Your Hormones With Dr. Rand McClain  Metaverse: First reported case of sexual harassment in Horizon Worlds Mind Pump IGTV Wine Weed Wife All-In with Chamath, Jason, Sacks & Friedberg Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount**  The Genius Life 207: 5 Holiday Hacks to Prevent Fat Gain | Sal di Stefano  Children born during pandemic have lower IQs, US study finds  Mind Pump #1630: Ten Ways To Break Through A Plateau Mind Pump TV - YouTube  Mind Pump Podcast – YouTube Mind Pump Free Resources  People Mentioned  Squat University (@squat_university)  Instagram Layne Norton, PhD (@biolayne)  Instagram Max Lugavere (@maxlugavere)  Instagram Mike Boyle (@bodybyboyle)  Instagram

Bite-sized knowledge
to upgrade
your career

When to Change up Exercises for Maximum Gains, the Advantages of Unilateral Over Bilateral Movements, When Taking Vitamins Is a Waste of Money & More

When To Switch Lifting Exercise For Maximum Results

Tips For Better Workout Results

Unilateral Versus Bilateral Movements

The Truth About Vitamins

What To Look For In A Nutritionist

IDEAS ABOUT

MORE LIKE THIS

1739: How to Get Stronger in the Big 3 Lifts, Ways to Correct Knee Pain When Squatting, What to Do If Your Right & Left Side Don’t Match & More

How to Lose 100 Pounds

The Muscle Building Secrets of Jacked Prison Inmates

It's time to

READ

LIKE

A PRO!

Bite-sized knowledgeto upgradeyour career

When to Change up Exercises for Maximum Gains, the Advantages of Unilateral Over Bilateral Movements, When Taking Vitamins Is a Waste of Money & More

When To Switch Lifting Exercise For Maximum Results

Tips For Better Workout Results

Unilateral Versus Bilateral Movements

The Truth About Vitamins

What To Look For In A Nutritionist

IDEAS ABOUT

MORE LIKE THIS

1739: How to Get Stronger in the Big 3 Lifts, Ways to Correct Knee Pain When Squatting, What to Do If Your Right & Left Side Don’t Match & More

How to Lose 100 Pounds

The Muscle Building Secrets of Jacked Prison Inmates

It's time to

READ

LIKE

A PRO!

Bite-sized knowledge
to upgrade
your career