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Health & Fitness Redefined
Health and Fitness Redefined with Anthony Amen. Take a dive into the health world as we learn how to overcome adversity, depict fact vs fiction and see health & fitness in a whole new light.Fitness Is Medicine
Health & Fitness Redefined
Lifting Heavy: A Journey of Passion and Perseverance
The episode explores the transformative power of strength training, particularly through powerlifting. Matt shares insights about its growing popularity, the benefits for both competitors and non-competitors, and offers practical advice for anyone interested in enhancing their fitness journey.
• Definition and principles of powerlifting
• Benefits of powerlifting training outside competition
• Importance of structured lifting and skill development
• Nutrition tips for optimizing powerlifting performance
• Training schedules for beginners preparing for their first meet
• How powerlifting can enhance everyday life strength and resilience
Learn More at: www.Redefine-Fitness.com
what's up, guys and welcome to health of fitness redefined. I'm your host, anthony manning. We have another great episode for all of you. Before we introduce, lovely matt, who's here with me, I have to say, told you, within six days of the episode coming out, top four predictions for january of what's going to happen in 2025 in the health and fitness world, and I put that I made that episode two and a half weeks before it even came out, and so we're talking. I knew three weeks ahead, red dye number three and called it so very interesting, got my prediction, but literally the first one I said got proven right. So hopefully, by the time that this episode comes out, you're like, wow, anthony, I listened to that show again where your top four predictions and you got all four right. Yeah, that's what I'm talking about, but happy to brag a little bit, sometimes you need to. Anyway, matt, welcome to the show. It's a pleasure to have you on today.
Speaker 2:Hey, thanks for having me, anthony, I appreciate it.
Speaker 1:Yeah, so this is obviously not about Red Diner, whether we're going to talk about today, but still love that things are moving in the slight right direction. Tell us a little bit of how you got into the health and fitness realm and why you're here.
Speaker 2:Yeah, so getting into the health and fitness world. So I've officially been coaching for over a decade now. I started coaching professionally in 2014. And it was basically my second attempt at trying to transform a passion into a career. First one, I was cooking. I was cooking at, actually, one of the top fine dining restaurants in Toronto at the time and big fiery burnout turned out. I really didn't like it doing it as a career anyways, and so I said you know what? Let's not learn any lessons.
Speaker 2:Let's, let's try to turn this other passion of mine, which is lifting weights, and try to help people with that and see if that, you know, is a better pursuit. And here we are a decade later. It's been a whole lot better and I think a lot of it has to do with just being able to directly see that result of like the work and feeling like there's some agency behind it, less anonymity, like I can help people and I can see that I help people instead of just I'm making something and I don't see how it affects anybody.
Speaker 1:With cooking, yeah, totally get it. And what steered you towards more directly at the powerlifting ranks? I know that's what you do, so what kind of inspired you to say, hey, I'm really going to lift heavy weights? Was it just being a kid?
Speaker 2:and like, yeah, muscles, yeah, uh, kind of so in. I think a lot of why I like coaching powerlifting is it lets me share my joy for powerlifting with others. Um, and maybe a bit of backstory on how I got into this sport initially right, and this, this is why I'm still powerlifting and looking at competing again 17 years later now, after I started, um, or 13 years after I started competing, 17 years back to lifting, um, so I was really bad at sports growing up as a kid. My parents put me in, you know, soccer, baseball, martial arts, and they're like I kind of did everything, hated all of them, um, and I ended up just kind of at a certain point, very skinny in gym class and the gym teacher was like, hey, you're, you know, clearly not in the best shape of your life right now, and I was 12, something like that at the time and, you know, full of teenage angst and be like, oh, screw you, man. Like you know, I don't even remember what the rest of the conversation was. I just remember going home that day and being like I'm gonna figure out how to get jack. I'm gonna show this guy, you know what the deal is here. I'm gonna, I'm gonna go turn this ship around and screw you, mr Lemoine. And so I started lifting weights basically the next day and I was like I'm going to go bodybuilding, get huge muscles, rah, rah, and it was cool, like it felt nice to lift some weights.
Speaker 2:But I found very quickly that two things happened. One is the lifting weights for somebody else, or to prove somebody else wrong, or, you know, you know, show the haters. All that stuff was definitely not for me like that. That. The external motivation is apparently not how I do anything in my life. And the second is as an extension of that. You know, lifting to improve my physique was. It felt almost neurotic to me, like it just put me in a very strange mental space.
Speaker 2:But I loved the feeling of saying I did 60 pounds last time, I'm going to do 65 pounds this time, and seeing that really measurable increase, for really one of the first times in my life it was a physical pursuit that I could quantify and say, yeah, I'm actually doing better at this. And you know, I wouldn't say this is something where I'd analyze it to that level when I was 12, 13, but looking back on it, that is totally what drew me to it and it's the same thing with you know why I love business, why I love running a business. Now, on top of that is like you can distill it down to objectively are you doing it or are you not? It's not a feelings, it's a numbers thing. Um, and I mean from there it was.
Speaker 2:I kept lifting, focused more on the power lifting side of things. Through talking with some different guys in the gym turned out there was a sport for it. You could go and squat, bench and deadlift and see who could do the most and started competing. And a couple years later I had set some records, won some high-level competitions.
Speaker 1:I won Worlds in 2014 and started coaching that same year. Actually, I feel like powerlifting was no one knew about it six years ago, five years ago even, and now, all of a sudden, it's just hit the market and everybody wants to powerlift. You're seeing it in our world, like the trainer's trainers world. You're seeing clients starting to dabble into it. They're just the popularity of power lifting has really surged, which is cool, uh. For those that still don't know what it is, though, what is the definition of power lifting and what is the powerlifting competition?
Speaker 2:Yeah, so your your comment about five, six years ago. Nobody knew what it was. I just think about you know. You say powerlifting and people are like, oh yeah, like like in the Olympics, and they put their arms over their head and I'm like, no, definitely not that, I'm not that explosive, I'll grind it out. It'll take me about five seconds to finish the lift. Powerlifting is basically in competition's, a competition about a set, you know, in a weight class and in an age class. So you know, for example, people under 40 might compete at anybody who's under 200 pounds. Who can do the most weight for one rep in a squat, in a bench press and in a deadlift. There's different subcategories of the sport where you might do only one of those lifts or two out of three of the lifts, but in the classic form it's squat, bench press and deadlift yeah and yeah.
Speaker 1:And why those three?
Speaker 2:I I can't say I'm into the history of the sport that much. My guess is it. It's just they're super accessible exercises Like if you look at um, like Enduro, mountain bike racing, for example, it used to be very much a like run what you've run, kind of thing. Like people were like I have a bike, let's go race the bike. And 15 years ago that's what the sport was and now it's a totally different thing. My gut feel with it is powerlifting, or at least a lot of the appeal behind powerlifting is that where you can go to a gym and, unless you're working out at like the hotel gym with dumbbells up to 15 pounds and nothing else, you can squat, bench, press and deadlift in that gym, which gives it a lot of accessibility, like a lot of people can train for it.
Speaker 1:Yeah, I really think that has a lot to do with it.
Speaker 2:It's everything done with a barbell, while trying to hit every muscle group with the barbell yeah, and I think there's a lot of carryover too with lots of different types of training. You look at people who train to just generally, you know, be stronger, feel healthy, um, improve their physique, grow their chest, you know, whatever may be, there's a lot of applicability to just getting to be proficient in a squat, bench press and deadlift, and so there's some carryover there, or some overlap, I should say yeah, definitely, and I know training, for it's completely different, obviously for somebody looking for, let's say, hypertrophy or powerlifting or muscular endurance or cardiovascular health.
Speaker 1:So how would somebody who is interested in squat, bench, deadlift training for a one rep max, what are some like general things they should do differently as opposed to everyone else in the gym sure, so I think the best way we can explain it actually is.
Speaker 2:I'll think back to, like, a couple of the lifters we've worked with who had never done a meet and they were, you know, lifting pretty regularly. At this point, um, I'm trying to think of someone who stands out in my head.
Speaker 2:Yeah, okay, so I'll draw from one example here. So this lifter let's call him Ben, I don't know. So Ben had been doing lots of sets of five, eights, tens. You know had like a leg day he was doing um and more general training, right. So more hypertrophy, more higher reps, not necessarily ever trying to see the most he could do for one, and a lot of it boils down to it at a fundamental level, there's two main changes that happen when you get into those lower reps, like threesrees, twos and, for competition, one rep sets is that one.
Speaker 2:The potency of the effect of the workout is very high. Like if you're going to go do a five by five with your squat, for example, and you think you're going to go do five all out singles in a workout session, I wish you luck. And I really wish you luck when you try to do it on the second workout too. They hit harder. You have to manage the fatigue of it a lot differently, and so that's why you'll commonly see less sets at those higher weights. You know, if for nothing else, then it's just very hard to recover from it and show up stronger the next time.
Speaker 2:And the second is that lifting heavy is is very much a skill just as much as it is a trait that you can train for strength.
Speaker 2:So one of the biggest things that we saw when we first started working with ben was his like five rep max was actually really close to what he could do for one.
Speaker 2:Because if you think about that feeling of doing a set of five or even a set of 10, that first rep doesn't really have to be perfect on a set of 10 and you can do the second, you the third, you know, by the third you're like okay, cool, I know where I'm at, I'm in a groove, I can get those other seven reps done.
Speaker 2:When the first rep is off on a set of one, you miss the rep, that's just it. And so developing the skill of showing up and having your first rep be your best rep is something that's. It takes a while to train and especially as the weights get higher, your margin for error becomes tighter as well. So managing the recovery and developing the skill of actually having as close to like 100% success rate on the technical components of the list are the two, I think biggest differences um between more general strength training and powerlifting specifically yeah, and are there any other benefits to powerlifting for those that maybe don't want to do it for competition purposes, but maybe you just want to dabble in it for health purposes?
Speaker 2:so specifically improving your one rep max for the squat bench. And our other scenario is just like five reps, 10 reps. What are we comparing it as Our?
Speaker 1:scenario is Susie's coming to the gym and she's doing a circuit with super, setting 10 to 15 reps, bouncing back and forth, and doesn't want to touch a heavy weight because she's just going to throw a back. She feels like gotcha, okay.
Speaker 2:So I, I, I want to. I want to adjust a little on on the scale or kind of, or the question that I'm answering, maybe. So this, this is in part, this is my personal opinion on it, um, but you've probably heard some people say like they might go to a boxing gym and hit the heavy bag, but they wouldn't really call themselves like a boxer and they wouldn't say they're training for boxing. They might, you know, do some boxing classes, for example, but until they really step in the ring I wouldn't call them a boxer Right. In the same way, as you know, you can do powerlifting style workouts where you're focused on improving your squat, bench and deadlift and get a ton of benefits from that.
Speaker 2:I'll go into a bit more detail in a second what that would look like, um, but, health benefit wise, testing your all at one round max probably isn't going to change much and it's probably not going to be much better for you than just generally getting strong in that four to 10 range. So, with that in mind, I think, if you're not going to compete, but what keeps you consistent is knowing that, hey, I've got this date that I'm working towards, where I'm going to test my new maxes, having that date to work towards, especially if you're somebody who's just really goal driven and it's hard for you to like just go and work out three times a week. You don't love the process, you love the goal. It can be really motivating and something to keep you on track and something bigger than just the next workout to have. That day you're like I'm going to go and test this thing.
Speaker 2:You know doesn't necessarily have to be a one rep max. It could be that you're going to test you five rep max or something. But that's where I think a lot of the benefits come from. If you're not competing per se is you can take a lot of the same things you would have with a competition date and use that as a way to assign like a medium term goal to build towards and use that as your your kind of thing, that your center that keeps you on track, your north star that you're working towards in your workouts. Um, from a health standpoint, I don't think there's really too much.
Speaker 1:That's fundamentally going to be better in something like that versus just generally getting strong I have a something that's generally going to make it better and I think you're going to agree with me, okay? So suzy lives at home and has a a couch and needs to move that couch in order to clean underneath it, right? Sure. So she has to lift it up or we call that a deadlift and move it to the side to get under the couch and then lift it back. Susie just did one rep, took a five-minute break, cleaned under the couch and did another one rep Sure. So in theory, I think powerlifting or going more towards the lower rep ranges is more practical in day-to-day activities for certain individuals. So we have constantly moved furniture, we pick our kids up, that's all. We're not sitting there like I have a baby. I'm not like. Okay, 12 times, Dustin, I'm going to pick you up and down. No, it's okay, One fell swoop, I'm going to pick them straight up.
Speaker 1:So yeah, training for real life is what I think is the most important type of workouts and getting your body used to doing hey, just one quick heavyweight picking it up, as opposed to training towards really aesthetic, where you're like the 10 to 15 rep ranges kind of deal yeah, I would even go one step further and say if you're going to train for real life, a lot of people will go to the gym and just train.
Speaker 2:You know 12, 15 reps, you know hypertrophy range and that's better than nothing. But if you're really if you're really trying to train for real life, I think you should pull from everywhere, do some heavy single reps, some fives, eights and tens and twelves and fifteens and, who knows, every now and then, if you got the stomach for it, do a set of 30 and, uh, hopefully you can still walk after and stuff that's a separate issue.
Speaker 1:I generally want to go throw up in a bucket if I do something like that.
Speaker 2:But uh, there is benefit because you're training that like muscular endurance and you know there's some stuff like with your baby, for example. That baby is uh probably gonna get a little bigger and you're probably gonna encounter some hill and you'll have a stroller or something at some point in there and there's a lot of reps to get up that hill right, oh yeah, don't remind me.
Speaker 1:He's a really big baby, so kids gonna be like five by the time he's one, I feel like okay, so future nba player in your, in your midst, here yeah, yeah, I was, dad, aka me was horrible at basketball, so hopefully, you possess my same athletic gifts here yeah, I was like, yeah, it was unathletic at all, so the gym was like my safe haven.
Speaker 1:yeah, I was like, all right, this I can kind of figure out and get good at and learn more about and it's fun. So, yeah, I totally agree with that. So let's talk about more specifically, those that do compete right, and there's training, splits and programs that they should be on In your general opinion. Someone going for their first meet I'm not going to talk about the professional side of it, someone just wants to do their first meet. What's a typical split someone should be on? What is like generally, what does that look like?
Speaker 2:okay. So I think that there's a bit of a misconception in that you're like I'm going to sign up for my first power lift meet. Suddenly you have to go spend 10 hours a week in the gym and it's just not realistic like, is there arguably some benefit to that compared to four days a week, you know, working out for an hour? Yeah, probably, but it's not two and a half times the benefit. And so the way that I like to look at this is, before even establishing what's the routine you're going to go through, look at why you're even trying to do it, right? Because if you're like, hey, this is a goal that keeps you on track with my fitness and my training, it lets me be competitive, it lets me get it out, so that I'm not trying to be competitive with all kinds of random stuff, and you know, I'm racing everybody on the street and getting speeding tickets and I can't go bowling with the boys because I make it over competitive and they just want to have a relaxing evening trying to bowl a 300, you over competitive and they just want to have a relaxing evening trying to bowl at 300, you know, or not. Having me trying to bowl at 300, um, that's one way to do it, and you also have to look at everything else that happens in your life, right?
Speaker 2:If you have a newborn baby, there's some competing priorities there.
Speaker 2:If you're, you know, 20 year old, bachelor and you like graduated from high school, you've got a job, you work like 30 40 hours a week and you have, like, nothing else going on. Go train 12 hours a week, um, but most people aren't in that situation and they have work, they have family, they have relationships, they probably have stuff they want to do outside the gym, even if it's just a one. It's not even a need. And if you're going to do that and you want to have lifting, contribute to you feeling whole and not have it become this burden that you're adding to it. I think you should be limiting yourself to five hours a week or less in the gym and to get there, I'd break it down into three to four days, generally looking at having typically a primary upper body session and a primary lower body session in there. So a day that you're going to train your bench and you'll go fairly heavy and you'll have a day where you're going to go fairly heavy on either your squat or your deadlift.
Speaker 2:And the reason I say one or the other is, as you get stronger, managing the fatigue between those two can be really challenging and, frankly, from a time standpoint, it's kind of hard to do heavy squats and heavy deadlifts and do them both within the same session and do that in less than an hour, right? So what I like to do is I'll often organize it where even if you could hypothetically squeeze it in say, I'm going to train my bench every every week, I'm going to train my squat heavy on my odd numbered weeks you know, week 1357, and deadlifts on the even weeks, and then those other two workouts can just be like a lighter version of what you've done on heavy days. And that's probably the most simple, distilled down way I could describe a entry point for competing with powerlifting, rightlifting, right at a weekly split level. From there, like with a lot of things, you want to start a little lighter build to going a little heavier, and I try to look at it like it's just sort of a two converging lines, right. So your, your weights go up as you get closer to your competition and your reps go down. So you might start with doing sets of 10 and the eights is eights, uh, and sixes, and fives, fours, threes, twos, ones before the competition, to get to feel where you're at. And then there's meat day. Now you can go into the weeds on how to manage this. You you can talk about okay, well, what about the weeks you get sick or travel or all these things. But it starts to get pretty situational at that point with, like this person, with what they have available on X, how they recover and all these things.
Speaker 2:Right, I have this one lived with, I work with his. I guess I won't say his name, it's all makes sense in a sec. But Joe Smith got COVID and he's a guy who just his external stressors are so high. He has two kids, he's separated from his wife, he's engaged with his new partner, he has a full-time job and he has a business that he's starting as well. This year he got covid and basically just like, took a week and a half off of everything. You know he took care of his kids. That was about the extent of it and, purely from the drop in stress that he had everything.
Speaker 2:There I said, all right, let's, let's see where you're at. You know, as you're getting back into the gym here, I think it was three days later he had everything there. I said, all right, let's, let's see where you're at. You know, as you're getting back into the gym here, I think it was three days later he had his first 500 pound squat. You know, and, and he's he's my like case study for when you stress is stress is stress.
Speaker 2:And if you have a ton of stuff going on outside the gym, doing a ton of stuff in the gym probably is not answer. On the flip side, I've got some people where they might take a week off for vacation and come back and it takes them a week to even get back to where they were at a baseline. And that's normal and that's pretty standard for most people. Just depends very much on who you are and understanding yourself and paying attention to those details, or having somebody that and paying attention to those details or having somebody that can pay attention to those details for you, um, especially the stronger you get, can be so beneficial with really helping you find where your potential is with the stuff yeah, I can definitely see that and definitely see how it can get situational.
Speaker 1:I love the stress to stress, so true, the first 10 weeks of having a kid, the fact that I showed up and did like three pound dumbbells because I wasn't sleeping and managing that. Like at least I went and I don't feel totally shitty that I didn't do nothing. I just kind of went, did some light stuff because I was laughing with my staff. I was like you know, I'm working out and I'm falling asleep. I'm getting more tired the more I work out. Set three, I was like huh, this should wake you up.
Speaker 2:Yeah, I'm waiting for some tone deaf influencer to come in and be like oh so you don't have the energy to work out? Have you tried working out the energy to work out? Have you tried working?
Speaker 1:out, you know, ignoring the fact you have a newborn baby have you tried coffee.
Speaker 1:Yes, yeah, tons, yeah, if you work out you'll actually have energy, um, right before, but anyway, yeah. So it's very curious that your body can tell you what to do and you definitely learn like, especially when you're sick. After a fever, I always hit the next day off because you just your body's drained, your nervous system's shot and I feel like just going to the gym and trying to push yourself is the one we need to do. And the flip side of that going for like super de-stressing walks, just a mile, slow pace, get your body moving is one of the most beneficial to de-stress your body because it's just getting over a virus like COVID, let's say that is way more beneficial than even trying to go to the gym and make yourself sweat and do everything. But on the flip side, colds I feel like you feel better after you push yourself. There. You're sinus yeah, it depends right.
Speaker 2:So I mean, if I use myself as an example, I know that my peak strength doesn't really fall off. And let's say I was in a four-week training program. I was on week three and I got sick and I had a fever or something. I know that I can go the next day and basically start going on week three again, but my stamina is gone. I don't have the juice to get like all those small exercises at the end of the workout. But if I had some competition on week eight and I'm like, well, I can't change the date of that competition and I, you know, I need this to set a record on this other thing. Personally, like, personally, I'm going to go and I'm just going to get the important stuff done. I'm not going to try to get everything in I don't have the stamina for that and then keep going. But this is this is, I guess, to that point of everybody is very different with this, and you can't do what I do necessarily and vice versa, without knowing yourself.
Speaker 1:Yeah, totally agree. I'm going to ask you something you probably get from every single one of your clients Matt instead of powerlifting, what supplement should I take?
Speaker 2:Have you? Have you checked your diet first? How's your diet?
Speaker 1:Tell us what your diet looks like for powerlifting. Is there anything different than anybody else?
Speaker 2:It's the same advice nobody wants to hear. You should probably eat some protein, you know, get that. You know your 0.9 to 1.1 grams of protein per pound of body weight is where you're going to make, for most people, the best progress with. I'm maybe a bit more robotic than some people are with how I analyze this, especially with maybe just some of my background in this and here. Being a professional with coaching powerlifting, I have a very biased point of view. Professional with coaching powerlifting, I have a very biased point of view, but I'll always look at diet as look.
Speaker 2:Your worst case scenario is you're about two scoops of protein away on just about any day. Assuming you're not eating like a child and having cake for breakfast. You're generally about two scoops of protein a day away from actually hitting what your protein target should be. And you're going to go and put this five hours of free time, four hours of free time that you have a week and use all that towards bettering yourself. And you're not gonna go pay to play by just making sure you have protein checked out. Really, because to me that feels like a giant waste of time when it's as simple as like gonna put some protein powder in my water or eat a little more meat at the barbecue, or whatever it may be. It's not the most inclusive mindset, but I'm always looking at it from a performance standpoint. Right, I'm very like I don't want to know that there was something super easy I could have done for pennies a day, for seconds of investment that could take me to the next level. I don't want to be leaving that on the table.
Speaker 1:I totally agree. People do not eat enough protein. I had this conversation yesterday with the client that I signed up. She was mad at her kid for having six eggs in the morning and I was like why I want that kid.
Speaker 2:That's not eggos, that's, that's eggs I was like that's awesome.
Speaker 1:And she's like, yeah, but it raises his cholesterol. And I was just like not quite, no, no, um, anyway, we know it doesn't at this point. But it's like that's great. And the other the other side kid's like I have one egg every morning. And I was like, and you're the football player, like let's take your one egg to eight. And yeah, that we're hitting the amount of protein that we need to get in. And I always feel like it's really hard if you're not with protein shakes, but if you don't have protein shakes or any protein powders or anything, to over-consume protein unless you're really, really trying I mean like all-you-can-eat steakhouse and you're just pounding meat down. Besides that, I just don't think an average person will ever over-exceed if they're waiting to power, going for powerless to meet, or even working out at the gym four days a week what the protein should be.
Speaker 2:Yeah, what I find the biggest tripping point like, like struggle point with the protein is there's this perception that it has to be just such a diversity of things, like it's so often. I was talking with um, a lifter I worked with called justin the other week and like he was 30 grams short per day on his intake. I'm looking at this. I'm like it's nothing like you weigh 180 pounds, we're targeting about 170 to 180 and you're sitting around that kind of 145 kind of range right now pretty routinely and he's already having the usual. He has three to four meals a day. Cool, that makes sense. Does his meal prep plans ahead? He's like I just feel so full. I don't feel like I have the appetite for more protein. I can't add another meal in here.
Speaker 2:I'm like just take one meal and double the protein at that meal. If you have like one chicken thigh, have two chicken thighs and maybe a little bit of your plate shrinks from some other things. There's your protein. It's simple, that's all it has to be Just take one thing you're doing and double it, and that's it Zero time investment. There's to be just take one thing you're doing and double it, and that's it zero time investment. There's your protein and you're probably going to feel like a rock star and this is going to be a bit of a feed forward behavioral loop for you here, because your workouts are going to start feeling pretty darn great.
Speaker 2:When you get enough protein in your energy will feel solid. You're not going to feel hungry in the middle of the afternoon like all those things will take care of themselves and you'll be like, oh, I just changed that one thing, easy, cool exactly.
Speaker 1:It's simple, sweet and like. I love that you do. Everyone's 30 grand to protein off. I don't care who you are, you're a 30 grand to protein off anyway. I'm gonna start wrapping this up, because I do have a 12 week old, so first question man, if you were to summarize this episode in one or two sentences, what would be your take-home message?
Speaker 2:take-home message um you don't have to compete to do power lifting style training and there's a lot of benefits to that. But if you're going to do it, don't just jump into doing one one rep maxes. Start lighter and build your way down to those lower reps I love it.
Speaker 1:And then the second question how can people find you get ahold of you learn more and all the good stuff?
Speaker 2:Yeah, so most active on socials at Stronger UPT, stronger Y-O-U-P-T is in personal training and, if any of your listeners actually want, I've recently launched a big, basically data analysis, so it goes through if you're interested in competing in your first powerlifting meet in the next year or so. I analyzed the results from almost 3 000 powerlifters and said, okay, if you wanted to compete, you wanted to be competitive. How much do you actually need to lift to do that and where do you find competitions that are local to you? And so I've got that just compiled as a what I call my first meet guide and, uh, I think you've got the link for it. If you want to post it in the show notes, that's completely free. It takes a link click and a couple of keystrokes and you'll have a copy of it for free. I think those are the two best ways I can help out, and then everything else is kind of linked through there. If you want to find me on other platforms, yeah, I love that.
Speaker 1:Definitely, guys, go check that out. It's pretty cool because it gives you the exact direction of where you need to go. But thank you for coming on. Thank you, guys, for listening this week's episode, health and fitness redefined. Don't forget, share, subscribe. It's the only way this show grows. Thank you so much, guys. Remember this is medicine until next time. Thank you, outro Music.
