The Dad Bods and Dumbbells Podcast

Building Strength vs. Building Muscle, Anniversaries, and "Where is Mitch?"

• Barton Bryan and Mitch Royer • Season 1 • Episode 77

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Barton shares updates on Mitch’s new, focus, and Bart's 18 years of marriage.  He also digs into the real differences between building muscle and building strength. Barton updates listeners on Ryon Talbot and Barton's Premium member workout at Tiger ATX and practical tips on weighted vests and farmer’s carries in the neighborhood.

• Mitch’s Oregon Ducks, Hoosiers take, marathon plan, and powerlifting focus
• Premium member workout at Tiger ATX and cardio reality check
• Anniversary experiences at ACL Live and Juniper with a lakeside jog
• Meeting Coach Sarkeesian at The Loren and a quick chat
• Hypertrophy versus strength programming and why goals must lead
• Nutrition as the driver for fat loss and training alignment
• Weighted vests pros, cons, and the value of farmer’s carries

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SPEAKER_00:

Welcome to Dad Bods and Dumbbells. Thank you for liking, subscribing, and doing all the things that Mitch tells you to do every week. I'm Bart. Mitch is not here. I don't know what's going on. No, I do. He's doing great. He's got a new gig, and so he is uh unfortunately unavailable today. Wanted to make sure we get an episode out today. So chatted with Mitch. He sent me some info. Uh, so I'm gonna be able to up you update you guys on what Mitch is up to. Uh, we'll chat a little bit about uh just some things going on this week. Obviously, we got college football, we had a big anniversary uh in my family. Uh my wife and I celebrated our 18th birthday. Ha! I said 18th birthday, 18th wedding anniversary, uh, which is like uh, you know, our relationship just turned 18 years old, which is cool. Uh, we have an adult relationship now. Anyway, so lots to talk about today. Uh, I'm gonna keep it short and sweet, though. Uh, I do want to shout out Solutions Pharmacy uh is where we go for you know all those kind of things that we need. I even I go there for just anything. Anytime there's a farm I need some pharmacy thing for my wife, myself, my kid. If it if they can get it from Solutions, they're so great, and they deliver it to my door. Uh I did want to shout out um, so former guest Ryan O'Day reached out to me, just uh had a question on uh pharmacy. I connected him with Solutions. He had an awesome experience. He wanted to let me know, and I I asked him, could I share that with you guys? He said, absolutely, had an awesome experience with them. Customer service was amazing. They really took care of him. We got connected with the um the nurse there that that you know could kind of help him get get situated, all that stuff. So, anyway, another glowing uh testimonial from Ryan about using Solutions Pharmacy. So if you have any uh solutions pharmacy needs, anything you want to uh check with them on, you can go to the show notes, you'll find a link, click there, fill out the form, that'll get to them, uh, and they can set up a call with you and get you squared away. So that's it with that right there. Uh shout out uh to our premium members. Now we've got several around the country locally. Uh actually, our first local premium member for Dad Bods and Dumbbells was Ryan, the other Ryan who we were interviewed. So confusing, too many Ryan's, but uh Ryan Talbot. So we did a little uh workout and I invited kind of the local um yeah premium members and they uh you know some people just Saturday morning, it was kind of like one person one was going off to Fredericksburg to wine taste, other people had things going on, blah, blah, blah. So Ryan was the only one that showed up, which is cool. So Ryan and I met at uh Tiger ATX. Shout out to Tiger ATX, it's over in southwest Austin off Old BK's Road. Definitely check it out over there. It's an awesome gym. And we set up like sleds and uh rowers and a bunch of we were doing sprints, and let me sum it up. He kicked my butt cardiovascularly. We did we were like do like a about an 80-yard sprint, and then right right into rowing or pushing a sled. We kind of switched positions after that. And uh yeah, cardiovascular, this guy's a beast. He's obviously an elite uh cyclist, so he's just got these massive quads and and glutes. He's just pushing that sled. I was impressed, you know. As a straight man, looking at his legs, I thought that's that's impressive. Uh that's all I'm gonna say about that. But anyway, uh he did a great we had a great time, and then we did some like um heavy dumbbell carries with some arm work, and I definitely showed him up a little bit in strength, uh overall strength, but definitely cardio. That is Ryan's uh cup of tea. He's he's a badass when it comes to cardio and just work output. Uh, but it was so fun. That's a cool gym, and we just had a good time. Stretched at the end because we're old and we got a stretch and gave each other a high five, and that was it. So uh if you're a premium member or you want to be and you want to get involved in some of these events that we're gonna be doing over the next couple months, definitely check out the show notes, find that link and kick it in. Guess go. It's only nine bucks. I mean, you spend nine bucks on like a coffee and a and a muffin. So, you know, spend nine bucks on us. We'll we'll make it worth your while. Okay, let's get to the good stuff. Um, so Mitch is not here, but I'm gonna start off with Mitch's uh you know updates here because Mitch's got some cool things going on. Um we're gonna talk about you know, maybe his new uh job later, not today, but he's uh he's off uh making the world more beautiful, and I'll explain more about that some other day. Uh, but he wanted to let us know that the Ducks, the Oregon Ducks still rule, and uh clearly they won again, they're doing great. Everyone uh you know who's a Ducks fan is excited. Uh Indiana Hoosiers, uh legitimate contenders, he says. They are, I believe, second or third. Uh still not convinced, although they did beat the Ducks. So what are you gonna do about that? Uh, you know, we UT, uh, they won again. Not the most uh impressive win as it hasn't been in the few weeks, maybe months. Uh, but uh they are playing Vanderbilt this weekend, which should be a uh real test because Vanderbilt is ranked and Vanderbilt's coming into you know Austin. We have home court advantage. Um it looks like Arch Manning's out, so our second string quarterback's gonna be in there and needs to be able to show up and deliver. So we'll see. We'll see. Um a little story about Coach Sarkeesian at the end of this uh podcast uh that relates to my wife and I's uh anniversary, but uh, we'll get to that in a bit. All right, so then he talked about uh San Antonio Marathon coming up next. Uh he's gonna run that uh December 7th. He's still powerlifting his powerlifting training is holding steady. Um he did uh he's nursing a bit of a hamstring uh injury, uh, but he doesn't think that's from soccer, or at least he's not quitting soccer. He hasn't blown out his knee yet. So he wanted everybody to know if you bet against him, he has not blown out his ACL. So good for you, Mitch. Keep going, just you know, cross your fingers and make sure you warm up. Um other than that, I think he's uh his thoughts and perspectives, he's thinking about 40s, feel like uh he has a desire for more stability and consistency with what he does, um, finding stability in in, you know, just moving more on a daily basis, less stress, uh, more present, things like that. So that was kind of his quote. And uh he wants to find more stability, more consistency, less stress, move more, and just more daily presence in his life. All right, so let's get into some topics I want to talk about. Um so we talked about Ryan and the workout. That was awesome. That was last Saturday. I gotta say, I kind of tweaked my middle back. I was pushing the sled. I mean, here's the thing it rained like hell Friday night into Saturday morning. So the artificial turf out in the in the outside area was real slippery. So we loaded so many freaking 45-pound plates on the sled just to get it, you know, so it was because it was it wasn't about the heaviness of the weight. It was the fact that the the ground was so slippery because of the artificial turf being wet that once you got it moving, it was there was not a lot of resistance, not a lot of uh of you know, like slowing the thing down, it just kept moving. So we just piled more and more weight on it. So by the time we were like doing our big sets of sprints with the with the uh sled push and the and the rows and all that kind of stuff, uh there was a lot of weight. So anyway, in that in that situation, I kind of tweaked my back a little bit, just pushing a little bit too hard with one side of the body and kind of just it just grabbed. But that's being 50, you know. Sometimes it happens. So I'm still feeling a little bit, but I haven't missed a workout this week either. So I just work around it. All right, what else? Let's see. Um so hey, wedding anniversary. Uh so it was our 18th wedding anniversary this week. Uh, my wife and I, you know, we've had a lot of these anniversaries. We we like to, you know, do them big, you know, like make them make them a big deal. So we kind of took the weekend. We we we've actually got one more piece of this anniversary, which happens tomorrow. Uh so when this podcast comes out on Thursday, my wife and I have a dance lesson with a uh dancer that does ballroom dancing and things like that, two-step. And so we really want to get better at couples dancing, so we thought that'd be a fun gift for uh kind of experiential gift for ourselves. And then on Saturday, we went to um Jim Gaffigan at the uh ACL Live down on at the where the W is, and that was fantastic. You know, I mean I could go on and on about how how some comedians just have magic in the way they talk, the way they express, the way they just like captivate, that you just it's not about the punchline, it's not about the you know the the shock value of the of of what they're talking about, it's just about the like the small little details and neuroses of that person expressing themselves to a huge audience and everyone kind of going along for the ride. He is a magician at it, an absolute magician. We had so much fun. So shout out to Jim Gaffigan. Anyone who went to that show or one of the shows that he performed at probably knows exactly what I'm talking about. Uh so that was Saturday, and then my buddy Chris Aguilar, uh, shout out to Chris. Uh, we've been asking a bunch of people where are some good restaurants? I would love to do like a romantic date night, this and that for our anniversary. Uh a bunch of ideas were thrown out. Some of them were like good ones, but maybe just not we couldn't get a ticket, we couldn't get a reservation, or just wasn't quite what we wanted. He shouted, he said juniper on East Cesar Chavez. And uh pretty far east, uh, but when you got there, you know, you can valet, you get in there, and the inside is amazing, dark, you know, nice uh bar on the by the the by the kitchen, really great open space. Uh waiters were great, food was incredible, just an awesome experience all the way through from the apps to the fucaccia bread to the desserts. I just I mean it was an absolute home run. So shout out to Chris, shout out to Juniper. If you haven't been there, check it out. It's Italian, uh, but they got you know, they got tenderloin, they've got salmon, they've got um, I think they got a big wagu steak too, and and other vegetarian options, which my wife loved. So anyway, check it out if you haven't checked that out before. And if you don't live in Austin, sorry, come visit, go see it. All right, let's see. Um, yeah, so that was that was Sunday, and then Monday, you know, it was like that was our actual anniversary, and we decided, yeah, let's just have fun, let's meet after I had some clients, and then we met downtown at Town Lake and we went for like a walk jog around. And we got to the Lauren Hotel. Uh, shout out to the Lawrence, amazing, beautiful hotel, right there, uh kind of south side of the lake by the pedestrian bridge. We went in there and got a zucchini bread, uh, which was incredible. So shout out to the zucchini bread at the uh cafe at the Lauren. Uh, but then while I was there, we kind of went over to the um just the check-in area because it's a hotel and a residence. And who's there just walking around is Coach Sarkeesian? And of course, you know, I never met anybody I didn't think was going to be a friend of mine. So I go, I go to Coach Sarkesian. I was just like, hey buddy, I was like, great game, congratulations on pulling off the victory. And you could, you know, he was very friendly, didn't like blow me off or anything. So oh yeah, thanks, man. And I was like, Yeah, I think, and I said something like, I think Austin collectively held our breath for for that last uh last part, but uh congratulations on winning. And you know, he was very nice and very uh just generous with a couple minutes of his time. And uh, my wife was like, Who is that? Like, how do you know that guy? I'm like, I don't, it's coach, you know, it's the UT coach, and so that was a funny moment. Uh, but uh, you know, a cool part of being in Austin is you do bump into, you know, at least local celebrities, not much less uh, you know, also, you know, kind of net national celebrities and things like that here in Austin. So yeah, shout out about that. I feel like I'm rambling a little bit. Um, but that's that's those those were kind of the big parts of the the anniversary. If you got an anniversary coming up or anything that you were trying to celebrate, highly recommend. Do a couple of things, you know, make them experiential. Like, because it just it's better than a you know, better than a gift. It's better you make something experiential where you and your partner can go out and do something together and have an experience and like be in that kind of moment of like, hey, we're celebrating ourselves, thinking about the future. I mean, 18 years is a long time to be married, and you know, I mean, we're 50, and so we're kind of looking at the other half of the of our life and all that, what that means and what we want from that. So a lot of those discussions came out of just you know having those times to sit down and have dinner and go for a walk and just talk about life and all that stuff. So uh highly recommend kind of making a weekend out of your anniversary or or birthday or whatever stuff you've got going on with your family. All right, let's uh let's chat a little bit about building muscle. Uh, I do want, you know, I think this is we've had moments where we did a lot of kind of talking about fitness and strength and that kind of thing. And we've gotten some great interviews with people that are fit, but I don't maybe maybe we've gotten away a little bit from like adding some like value to the podcast where we just like give you a nugget of like, hey, something to think about. And so, you know, as Mitch is kind of going down the road of powerlifting and getting stronger and really like achieving that kind of maximal strength and power that you need for to be a powerlifter, and I've kind of fallen back into my bodybuilding ways. I've down like 13 pounds from when I did my powerlifting show in terms of my weight, so I'm much leaner. Um, my workouts are much completely different. I do not heavy squat, I do not heavy deadlift, I do not heavy bench, do none of that stuff anymore. Um I'm just loving like health in my shoulders and my back and and just but also getting really great volume workouts where I'm you know using moderate weight, getting higher reps, somewhere in that eight to twelve rep range, really going for like muscle, mind muscle connection, and like so like on chest, a lot of times I'll do incline dumbbell or incline Smith machine and really push and feel the muscles contracting, you know, with a weight that's very reasonable where my shoulders don't burn out or I don't feel any pain. And so I can really push into you know total muscular fatigue of the chest and and then do several sets of that where I'm just kinda fatiguing and getting volume into the training so that that's what's gonna stimulate muscle growth most, uh you know, juxtaposed to what Mitch is doing, which is going to be powerlifting type stuff, where he's working on building up maximal strength. And so that's really about uh less about like volume and and and higher reps, more about like building strength, but you know, moving weights with precision, speed, proper technique, and then programming that so that you're kind of progressively adding a little bit more weight and pushing closer and closer to your one rep max. So I just you know, depending on which camp you're in or if you're kind of a hybrid of both, just understand if your main goal is to put muscle mass on, especially if you're in your 40s and 50s and you feel like you need more muscle mass as you're getting into your older age, uh, just think about those concepts. If you're somebody who just like loves being strong or loves want the idea of getting stronger and is not too worried about like how much actual muscle you have, then maybe you're maybe you're more interested in in more of the strength training, maximal lifts, the power lifting style workout, which looks very different and programs very different than than more bodybuilding and and hypertrophy, which is just a big fancy word for building muscle. So anyway, there's something to think about, something to to to analyze in your training. If you're out there doing your strength training, doing you know, thinking you're gonna get muscle from doing you know high weight, low reps, you're gonna get a little bit, because yes, you I mean, if you're getting stronger, you you're there has to be some muscle there to get you stronger. But a lot of what you're doing is building neuromuscular just like power and like a training your body to kind of bring all your muscle groups together and and and push as much weight as possible. And that doesn't necessarily mean you're building muscle in your chest or in your legs or whatever. That could just be neurologically more stability, more total power, but and not an increase in muscle mass. So just something to think about because I think sometimes uh people get in the gym and they just like doing different things because they've seen them done or they think it's cool or it's like fun to be to lift heavy and certain exercises, and sometimes that's at the deficit of like what the actual main goal is. So I always tell people like what is the first and foremost goal? If your first and foremost goal is losing body weight or body fat, like then you should program your your strength training, your cardio, and your nutrition around that. If your goal is to build muscle mass, then you need to be thinking about how that's supposed to be, how you should program for that. If your main goal is just getting stronger and lifting heavy weight, then program around that, right? Because they're all very different. And I think sometimes we think we can kind of have it all. And unless you're kind of a freak athlete or super like gifted genetically, you probably will sacrifice one for the other or or maybe even both for the other. I see a lot of people that are super strong that are really high body fat, and they thought, well, if I just start lifting heavy weights and go to the gym a lot, I'll lose weight and I'll get stronger, but they're still 30% body fat and they're just stronger, but they're still overweight, and that's putting a real pain on their system and makes it hard, you know, it's just so if the if you think weight loss is your goal, focus on weight loss. If you think strength is your goal, focus on strength. If you think you know building muscle is your you know end goal, you want to look good naked, you know, but consider building muscle, but also then you know, consider the losing body fat, which which has everything to do with how you eat. Not how much cardio you do, not how many steps you get in the day, but how many calories you eat. All right, that's it. That's all I want to say. Um for some of you that's like, oh Bart, come on. I've heard it a thousand times. Thank you very much. I'll fast forward this part, but for others, maybe listening to this going like, ah, yes, that's a good point. I know a couple places in my workout where I'm not thinking that way, or I'm assuming that I'm doing this, but I'm gonna get all of these things at the same time. And we have to train specifically for the goal that we want to achieve. All right, um, let's see, any other topics to discuss? I think that's pretty much it. I did uh I did want to mention one thing. Uh I love the the advent of people wearing vests, weighted vests around the neighborhood. I see couples walking around with weighted vests, like matching weighted vests. I see, you know, my wife's got a weighted vest that she uses for her workouts. Uh, you know, you don't see them so much at the gym, but you'll definitely see people uh on walking the track with their weighted vests. And you know, a couple of things, you know, there's probably some benefit to actually helping them develop a little bit more bone density. I know that's kind of one of the main reasons why, you know, there's been like, oh, you wear a weighted vest, you're gonna kind of build extra bone density. It's much more a factor that if you wear, if you do like leg training or heavy heavier weights or do plyometric jumping and things like that, you're probably gonna increase that bone density faster. But it's not hurting you to wear a vest and walk around the neighborhood. So shout out to all y'all who are wearing the vests out there, keep it up. It's it's definitely better than just walking around with your body weight. Uh, but I would challenge you if you can do if you can grab some dumbbells and carry and walk them around the block once or twice uh in a week, that would be awesome for your grip strength and for like how much more weight you can carry holding 20, 30 pound dumbbells for you know 200 yards than you could possibly wear on a in a vest. So something to consider. I think anytime you're carrying extra weight, you're getting that kind of farmer's carrier that added pressure onto your spine, your core, all that kind of stuff, it's so good for you, and it's very, very low risk of injury. So check it out if you don't have a uh vest. We do not sponsor vests. I'm not telling you to go use our link. I just telling them talking about the vest thing. And there was a funny, I'll leave you with this. There's a funny meme on social media, or I don't know, so maybe somebody is talking about it. It's like if you see people ladies walking your neighborhood with vests, you know, you know, out in congratulations, you're living in an upper middle class community, you've made it is kind of the joke. It's like because that's such an upper middle class thing for ladies to be doing um in the evening is walking together with their vests on. So anyway, there you go. All right, well, thank you for listening, liking, subscribing uh to the dad bods and dumbbells. Mitch and I love you guys, appreciate you guys. Always uh enjoy hearing more from people that are listening and that are that are enjoying the the content. Please, please, please share, get other people involved, get other people to listen. It only makes us more motivated to keep interviewing awesome people, bringing better content, just making sure this is uh top quality. Alright, there it is. Enjoy you guys the rest of the week. Have a great weekend, and we'll see you next week.