BRANDON MANCINE ｜ Get Strong and Do Stuff
Episode Stats
Length
1 hour and 4 minutes
Words per Minute
181.47722
Summary
Brandon Mancine is a former Marine, a personal trainer, and a father of two daughters. Through his coaching, he inspires others to embrace strength, resilience, and purpose in their lives, and to live life to the fullest.
Transcript
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So with the brand new year, I figured it would be a good idea to talk with an expert on the topic of health and fitness.
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For almost 10 years, I've suggested that if a man is just getting on or even back on the path of self-development, the gym is often the best place to start.
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Now, there's a lot of different reasons for this, but I think my guest today, Brandon Mancina, would agree.
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Today, Brandon and I talk about the three types of fitness goals every man should implement.
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All three have merit, of course, why a broken past does not define you, weightlifting benchmarks all men should hit or at least be working towards,
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the importance of intelligent lifting, especially as we men get older, getting over ego lifting, and why now is the perfect time to get strong.
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You're a man of action. You live life to the fullest.
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Embrace your fears and boldly chart your own path.
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When life knocks you down, you get back up one more time, every time.
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You are not easily deterred or defeated, rugged, resilient, or strong.
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At the end of the day, and after all is said and done, you can call yourself a man.
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Gentlemen, welcome to the Order of Man podcast.
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If you are just tuning in for the very first time today, glad you're here.
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If you've been with us for the last almost 10 years now, welcome back.
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As you might know, we cover health issues, financial issues, husband and father issues, leadership issues, and also cultural issues that affect us as men,
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and in turn affect our kids, our wife, our community members, our clients, and colleagues, and coworkers, and everybody that we come in contact with.
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And that's why it's so crucial that whether you listen to this podcast or something else, that you are constantly working on becoming a better man.
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We need to stay vigilant in the battle to reclaim and restore masculinity and the battle for improving ourselves as men.
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We've had guys like Dave Ramsey, Ben Shapiro, Tim Tebow, Terry Crews, George Foreman, Matthew McConaughey.
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We've had Chris Williamson on the podcast, Jocko Willink.
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The lineup of men that come on each and every week is phenomenal.
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It's a testament to what we're doing here and a testament to you tuning in and finding value from what we're doing.
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Before I get to Brandon, I just want to mention, speaking of value, our good friends over at Montana Knife Company.
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I ran across a quote a long time ago, and I'll butcher it, but it says something like,
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And I can't think of too many tools that are as important and versatile as a knife.
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And most importantly, a 100% made-in-America knife by the good people over at Montana Knife Company.
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They've got a lot of knives in inventory, or they're working on getting them in inventory,
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so you can just go pick one up every time and not have to wait for a drop.
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Make sure you check them out at MontanaKnifeCompany.com.
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But he is no longer actively in the Marine Corps.
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He's also a professional trainer who's been dubbed a real-life Wolverine after defying all odds
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and recovering beyond doctor's expectations following a very tragic accident that he had in 2017.
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Since 2001, he's helped thousands embrace health through strength and resilience,
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and he focuses on developing physical abilities rather than just chasing the numbers on a scale.
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He's passionate about raising responsible sons and daughters.
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Through his work as a coach, he inspires others to embrace strength, resilience, excuse me,
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and purpose and building legacies that change the trajectory of their lives and pass on generational health.
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It's been, what, six months, six, seven months, something like that.
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Has it been that long since you came out here for one of our events?
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I have a 16-year-old who is going to be a senior next year, so that's pretty wild, too.
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I don't know how much time you have today, but we could just go off on that.
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I wish I did, but I have not got it figured out yet.
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And every time I think I have it figured out, something else is thrown at me, and I'm like,
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Well, man, I loved having you out when you came out.
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And one of the things that I think naturally I noticed, and I think a lot of guys do,
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they probably don't acknowledge they do, is your physique.
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When we did the ice baths and everything else, I'm like, man, that guy is jacked.
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And I think a lot of guys would love to be at the most superficial level looking like
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But yeah, so I've been in health and fitness for about 25 years now.
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I am more concerned with, can I tell you a joke?
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So I told Father Michael Butler this joke, but I made this one up myself.
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What is the difference between a bodybuilder and a stripper?
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The stripper has money, can at least fake a personality, and arguably serves a purpose in
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Now, I am going to catch a lot of hate right off the bat for that.
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I actually posted that in the IC once, and yeah, it's upset a lot of people.
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Um, but I, uh, I like to pursue service over status in, uh, in my, my health and fitness.
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I, um, I look at the, the aesthetic qualities as a side effect, um, uh, you know, a side
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effect I enjoy for sure, but it is not the, um, the primary pursuit.
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The one I'm going to, I'm going to step in and defend bodybuilders a little bit.
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Um, I think the one thing where, where bodybuilding is, is really cool that I admire is, and I've
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I've never trained for bodybuilding, none of that.
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But one thing that I think is cool is to see how far you can push this human machine.
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I don't think it's a sustainable way of life, but I think it's a great opportunity for somebody
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to really push the limits on what the human body is capable of.
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And what it could actually look like under these very precise set of circumstances.
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And again, I, I want to stress, I am not saying it's easy.
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Um, I will tell you just a quick story here where, uh, where my, um, my notions about bodybuilding
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come from back when I was like 12, my brother and I, uh, we would go to this world gym in North for
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I don't know if he was a franchise owner or a manager, whatever.
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Uh, so he was there and he would, you know, go do this, go do this.
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And we were working out one day and these two guys were standing in front of the mirror.
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And like one would show his arms and the next one would, they would take off their shirts,
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chest, back, each round of posing, like another, uh, article of clothing came off in a public
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gym, you know, until they're, you remember jam pants, remember those from the eighties?
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So until they both had jam pants around their ankles and then one of them says, uh, it doesn't
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And the other one goes, well, what do I care if you're stronger?
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And at 12 years old, I remember thinking that's not something a man should say, you know, you
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And then Johnny sweeps in and he was like half these, the size of these guys.
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We couldn't hear what he was saying, but they were like scared of him.
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And he comes back by my brother and I, and he's like, whenever there's, you know, real
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work to be done, they both have injuries and are worthless.
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So that is my, like my first perception of bodybuilders.
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And in some other mentors I had coming up, it's guided my pursuit of, again, going towards
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And I want to stress, I know I'm going to catch eight for it for everything I've said so far.
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I'm just saying it's not something I am going to pursue.
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Or even, you know, I've had people approach me to coach them for bodybuilding competitions.
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And I refer people who want to do that to them because I mean, could I coach someone to
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But I don't, I think you would want to coach who is like into it.
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Do you, do you feel like most guys who want to get fit?
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Guys are thinking about new year's resolutions and obviously physique build, everything like
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that is something that's on a lot of guys' minds.
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Do you think that when they in their minds are thinking about getting healthy, that that's
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what they're thinking is I'm going to look like that guy.
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I would say, you know, it depends on their environment, what they're looking at.
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You know, I think so that the story I gave you about like my first interaction seeing
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bodybuilders is a very similar perception to why a lot of people don't like CrossFit.
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I think if social media was in the late 70s, early 80s, what it is today, people would
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make the same jokes about bodybuilding because all over social media would have been the
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stupid things like that situation I told you about that bodybuilders were doing in gyms.
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Versus, you know, the gym fails that you see that everybody loves to share about CrossFit.
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Look, at their core, bodybuilding, CrossFit, you know, we can talk about other modalities.
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They are as effective a pursuit when intelligently followed for getting healthier, right?
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Again, when you're going on stage for a bodybuilding competition, you do sacrifice health, utility
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Um, but when you're going into a CrossFit competition, just like a football game, just
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like any sport, your concern is not the long-term, just like if you're going to compete in MMA,
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jujitsu or boxing or something like that, your concern is not long-term health in that moment.
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Yeah, I think at least in my own personal experience, and I did CrossFit for probably four or five years
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Um, and then I moved to Maine and, uh, kind of fell by the wayside a little bit.
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And for me personally, strength training has produced even just aesthetically and, and the
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way that I feel, the way my body feels has produced far superior results to CrossFit alone.
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It's as I summarize it, the everyday man's version of strength and conditioning.
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If you did CrossFit, you've, you've probably seen the, the 10 general physical skills.
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Like, uh, stamina recovery, that, that sort of thing is what we're talking about.
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Cardio, stamina, strength, power, speed, agility, balance.
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But, um, strength has the greatest carryover to all other abilities.
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If we make you stronger in the basic human movement patterns, squat, hinge, push, pull
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Your accuracy is better because if you gain muscle and you develop strength, which you can
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put a focus toward one or the other, but they, they happen symbiotically.
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Um, all the other physical skills are going to get better.
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You're going to have better endurance because one of the adaptations of building muscle is,
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uh, capillary blood getting from the heart to the muscles, right?
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You were going to, you got to speak to us as layman's, right?
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You were going to say that you were going to give us the scientific terms behind it all.
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It, it, it doesn't, I mean, I can wax poetic, but I don't want to, I'm not here to impress
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And, and again, social media being what it is, I would just get ripped apart for, I didn't
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Anyway, um, if you get stronger, all other, all the other nine physical skills are made
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If we work on your balance, your strength wasn't, doesn't by default get better.
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So this is a universal principle, the Pareto principle, right?
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The 80, 20 rule, however you want to put that strength has the greatest care of it all
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others, but not just in terms of the short-term physical abilities like that.
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You increase bone density, uh, ligament and tendon strength, ligament, tendon, 10, cell
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Um, stronger people are harder to kill and more useful in general, right?
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I think this is probably why we hear so often, you correct me if I'm wrong, but why we talk
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about compound movements so much is because when you do those compound movements, it's the
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biggest bang for your buck is the way that I view it in my head.
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If you're going to do a squat, for example, or a deadlift, it's, it's the most use of muscles
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And it, it, CrossFit is a good example of this because before, uh, like 2012, the, the
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And then after that they did and any good CrossFit gym is going to have a, uh, strength
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bias to their programming because it is, um, the most effective way.
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Uh, I think it was the Russians that started it calling it GPP, general physical preparedness.
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You work on strength and those basic patterns I talk about, and, and you can get to a level,
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uh, you know, we can talk about body weight, bench press, uh, one and a quarter body weight
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squats, back squat, and then one and a half deadlift are like some good benchmarks.
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You know, everything else being even, there can be injuries that limit that, but those
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And then you can work on sports specific stuff from there.
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I was really lucky early in my career to have, to work with some coaches.
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Cause again, I started in like 2001 when CrossFit was getting popular.
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And, you know, I was really lucky to work with some guys who were like, look, if, if you
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have a client that wants to do that, cool, help them increase that ability.
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But make them a better athlete in the sport of life, whatever that is for them, being
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a dad, mom, you know, husband, wife, uh, whatever recreational sport they enjoy.
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And for the longterm, not just in, you know, the next six months.
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And I see people at the gym sometimes, and I try not to judge.
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I don't know what their goals and objectives are.
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It's not for me to decide or judge, but I do look at it and wonder why in the world are
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Like you said, they're holding a, you know, an easy curl bar and like doing a curl, like
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bicep curls as they're doing air squats on top of a BOSU ball.
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And I'm like, what would happen if you just learned how to squat, like really, really heavy?
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Would it be better than the shenanigans that you've got going on over here?
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Well, and it's interesting too, since we're talking about CrossFit, you know, you have
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guys like Rich Froning and Matt Fraser, who's Fraser has been on the podcast.
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These guys, a lot of people, I don't think really know.
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Maybe they know more now, but five, six, seven years ago, they may not have that.
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These guys all have strength training regiments built into their, their training programs.
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Who's probably, if I had to guess, probably between five, eight to five, 11, you know, maybe
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It's, uh, um, yeah, I, I don't think I can expand on that.
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When it comes to, you, you talked a little bit about the benchmarks.
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I think a lot of guys that would be helpful for, um, I'd love to hear what those are in
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some of the big lifts, you know, obviously bench press, deadlift, squat, pull-ups are
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a big part, overhead press, I think are a big part of what people are doing.
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And then of course there's an infinite number of ancillary type exercises you can do, but
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what are some of the benchmarks that a guy can look at and say, all right, am I at least
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Like, am I at least where I need to be or what do I need to do to get there?
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You know, yeah, we can talk about like the, the body weight bench press is, is a good bench
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if, if we're looking at where to set an initial goal, body weight, bench press one and a quarter
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weight, body weight, back squat, uh, one and a half body weight deadlift, right?
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Can you, can you hit those when we're talking about general physical preparedness?
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Um, there's, those are the, the, like the tests they're not necessarily the work, you
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There's, um, especially as we get older, like so much of my workout now is, you know,
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especially my time in the Marines working in special operations, you know, the accident
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I had a few years ago, uh, I'm doing just a lot of unilateral, so single leg work, right?
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Instead of you've got two legs and one spine, right?
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So I need to make sure that that spine is good for the longterm.
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Um, but it's, you know, if we can, if we can go off on a bit of a tangent here, right?
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I didn't know if you're, you're saying that rhetorically or what, what is strength?
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I mean, if we're looking at it, maybe from a more scientific perspective, you know, it's
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got to be an equation of some sorts where, you know, your output is greater than, or your,
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your, yeah, your output is greater than your input or, you know, something along those lines.
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I don't know quite how to define it, but your ability to move objects at a, at a multiplier
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So let's, let's, uh, you know, we're, I guess we were talking more about the physical
00:20:45.540
right now, but let's, when we look at what is strength, it is the ability of a position
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or pattern to maintain its integrity under stress.
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We can overlay that definition to your religious or philosophical positions.
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We can put that definition on your relationship.
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Uh, we can overlay that in all domains, but when we look at strength training, we're looking
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in the physical realm again, squat, hinge, push and pull.
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So the reason why I asked that question, I'm going off on this little tangent, right?
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When we look at strength training, what we're doing is we're using the body to control the
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If you remember how mass is two, two pieces of mass in space have an attraction to each
00:21:43.940
So instead of putting the emphasis on, you can have these goals of percentage of body
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weight for the primary movements, but where you start is you put the emphasis on, emphasis
00:22:00.480
So the next question is, what is the core, right?
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And when I ask that, uh, most people think six pack, that's part of it, but it is the
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collective collective of muscles from just below the hips to just below the neck that
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keep your, that stabilize your spine and mobilize your spine.
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Cause there are muscles that attach to the top of the legs that it's the muscles.
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The muscles, we don't even have to go that far.
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We can say the muscles that stabilize the spine, right?
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So, um, you, uh, you have to be able to practice that when you squat, if you're going to be
00:22:44.080
squatting 400 pounds someday, can you squat all the way down and keep your spine in the same
00:22:52.300
Or does you familiar with the term butt wink, right?
00:22:56.860
Well, that's when you squat, if your hips tuck under at the bottom, right?
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Cause the spine is just a series of joints stacked on top of one another.
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So if you squat down, that butt wink happens, all those discs at the bottom are like this.
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There is one, an opportunity for injury, which translates to a loss of power.
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It's not going to, it's going to limit how much power you can put out there.
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So before we talk about like, if you're just getting back into strength training,
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this, this is where, when I'm starting with somebody, right, there's two types of clients,
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They're just starting to kind of often have to pull the reins back on the difference between
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And then the more stress we put on those patterns, going back to that definition of strength,
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the more stress you are dealing with to, to maintain that movement pattern as you move
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Wait, I know I threw a lot of information out there, man.
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And what kind of, uh, what kind of questions does that bring up?
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I mean, for me, as you're talking about this, this is why I think, and you tell me what you
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think about this, that technique is so important.
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In fact, I think it's probably more important than weight.
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I think it's called ego lifters and it's guys doing, you know, bicep curls that are way too
00:24:24.240
heavy and they're like arching their back and like tweaking their body and having spasms
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just to get this barbell or this, uh, cable bicep curl up or, you know, squat.
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They're doing squats, but they have that butt wink and their backs all rounded.
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And it looks like they're just going to kill themselves, but they're trying to hit that ego
00:24:41.960
Those bicep curl guys are just doing like one arm cable cleans.
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I will say it's hard because when I go to the gym, I have an app and I train, you know,
00:24:56.460
And so I have this app and I'm looking at it and I'm like, okay, well, here's what I
00:25:04.660
So it's good because things like that tracking, it pushes you, but also is it appropriate if you
00:25:12.740
And I'm sure there's been times where I have because I'm pushing more than I'm able
00:25:24.000
You know, you were a while ago, was it an uprising or we were talking about, um, somebody
00:25:31.240
mentioned missing a PR and I said, I made a joke saying what's missing a PR and you were
00:25:37.620
You know, you, I think you, you know, you can agree that everybody's going to miss a
00:25:43.240
And if you're lifting intelligently, and again, we, we all stray from that power, ego pulls
00:25:54.260
When you look at the guys that set world records in, you know, powerlifting now, and we can
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go off on a tangent and how they're, uh, supplementing their workouts, but they don't miss lifts for
00:26:08.560
six to 12 months before they set world records.
00:26:13.940
Now these guys are also filing following the, to the T, the linear formula of sleep, of nutrition,
00:26:21.320
of supplementation of, you know, however they're enhancing their performance, they're outside
00:26:27.380
But again, for us being dads and living in the real world and, you know, dealing with injuries
00:26:36.080
You know, just a few weeks ago, uh, there was a, a lift I was going for, and I was just
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like, this doesn't, I mean, I can't do this today.
00:26:52.320
It was the better move to step away and, and, and go work something else.
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So I consider that somewhat of a PR and that I, I conquered my ego that day.
00:27:01.300
That is keeping the, the, the longterm what, you know, we've talked about it.
00:27:06.080
But, uh, legacy and lifestyle goals in, uh, in, in mind.
00:27:12.480
So when you're saying PR, you're talking about more than just what was the weight on
00:27:17.200
the bar at that moment, you're talking about, did you hit it with proper technique?
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Did you do it in a way that would create strength and longevity for you without the
00:27:27.160
So there's a lot more going into what you would consider a PR versus what most people
00:27:32.140
consider as it was the heaviest weight on the bar that I've ever been able to move from
00:27:38.300
So back to the, originally why I went off on this, this tangent is you were asking about
00:27:42.240
benchmarks for weight, um, be the best mover, be able to drop into a full body weight squat
00:27:49.380
and keep your spine in that neutral natural position.
00:27:52.580
You're you're when you move through squat hinge, push and pull, you need to be able to
00:27:59.280
maintain the shape of your spine while it changes position.
00:28:05.580
If we can, you know, everybody loves to toss that phrase around is movement with zero unintentional
00:28:14.140
Man, I'm going to step away from the conversation with Brandon, just very briefly.
00:28:21.140
You guys may have heard me talk about the men's forge event that we have coming up May 1st
00:28:27.100
So here in the next several months, and I just got word that Robert Glover, author of no more
00:28:33.940
Mr. Nice guy has just agreed to attend and speak at our event.
00:28:38.620
So if you're a nice guy like me, or maybe more accurately a recovering nice guy, uh, you
00:28:48.380
Not only that with, with, uh, Dr. Robert Glover, but myself, Larry Hagner from the dad edge, Matt
00:28:54.780
Boudreau from Apogee strong, Connor Beaton from man talks and Matthew Vincent from not dead
00:29:01.360
We'll be there and we're all going to put on a men's event.
00:29:04.100
Unlike any other, I think we're going to transform what it means to run an event.
00:29:09.380
I think your traditional conference style event, but in a very cool masculine venue that
00:29:15.760
will have activities and structured guidance and support and conversations and abilities
00:29:26.380
And not only that for the price that you would normally pay to go to a conference style event.
00:29:30.880
And all you get to do is listen to somebody yap at you for two or three days, and then
00:29:35.200
you have to buy your own food, buy your own hotel.
00:29:37.160
This event, we cover all the lodging, all the food, and it's not just us getting on stage,
00:29:49.500
And I want to change the landscape of how people do events, something a little better.
00:29:53.780
So if you want to know more about what we're doing there, May 1st through the 4th, 2025,
00:29:59.420
including get to see myself and the other guys and Dr. Robert Glover, head to themensforge.com.
00:30:13.060
I think that's a good, that's, that's actually interesting because I've seen, and I've done
00:30:16.300
this too, where, you know, you might be doing a bench press and let's say it's heavier.
00:30:20.120
Or let's say you really want to go heavy and push it hard.
00:30:23.340
You know, you, I've done this where you see it like bounce off your chest or throw your
00:30:28.460
hips up, you know, or do, do some, you know, wacky spasm to try to get it to, to where you
00:30:35.920
I mean, sometimes you just have to do that out of necessity, but, but I think that's what
00:30:41.440
Cause I think about when I watch a guy who's strong and has experience, I can see him the
00:30:46.680
way he moves on a, let's say a, um, let's say a squat, for example, it's very deliberate.
00:30:52.540
My son's this way actually, cause he has a lot of, um, power lifting, uh, training under
00:30:57.640
And so when he moves, it is, everything is very deliberate and intentional from the
00:31:02.780
time that he gets into the rack to the time that he sits in the bottom of his squat versus
00:31:08.620
some guys will just like throw it in there, bounce out of the squat.
00:31:14.740
And then you're, yeah, that's not what we want to do on a heavy squat.
00:31:29.080
He, well, he, he is, he's a smart kid, but he also had good coaches.
00:31:35.140
His name is Sean Moore and, and, uh, in Maine who was very, very disciplined.
00:31:40.180
Loved the boys, worked great with them, good person, but was very disciplined and adamant
00:31:56.320
I really respect Sean a lot for what he taught my son.
00:32:00.040
You know, um, we, we talked about this, my son at, at five years old, uh, he, we started
00:32:05.800
him in jujitsu this year and when we had kids, we talked about my wife and I, I said, they're
00:32:11.940
going to play a sport and male or female, they're going to practice some sort of fight
00:32:20.420
And I didn't, I was a boxer when I was younger, but I don't care what method it is.
00:32:26.400
Cause if you got some, uh, you know, uncle Rico guy out there who is just, you know,
00:32:33.380
upset, he's never made it to be a world champion and he's taken out on the kids.
00:32:39.480
So yeah, it's, um, being able to teach like, cause another thing I'll tell clients is the
00:32:47.820
key to long-term, one of the keys to long-term success in health and wellbeing is for your goals
00:32:56.960
And then we keep your program as boring as you can stand.
00:33:02.460
So it's going to, um, you know, once you get into some serious strength markers and you
00:33:07.340
see your performance really accelerating, like that stuff gets exciting, but it's still,
00:33:13.840
you know, uh, it can be boring following a program that is hammering the same basics for
00:33:24.760
I mean, it's interesting you say that because a principle applies broadly, right?
00:33:30.300
It will apply to, to fitness as well as it'll apply to finances.
00:33:34.320
And one of the things when I was a financial advisor, that's in another life, but I spent
00:33:38.720
10 years as a financial advisor, I would tell people, look, we need to find out what your
00:33:45.820
We need to figure out what you're trying to accomplish relative to the amount of risk you're
00:33:51.520
And then once we figure that out, we're going to invest properly.
00:33:55.900
We're going to rebalance your portfolio portfolio systematically, but quarterly, and we're not
00:34:02.860
Other than that, we're not going to fiddle with it.
00:34:13.600
Your friends are going to tell you all the exciting, wonderful returns they're getting,
00:34:18.200
And that's exactly what I hear you saying when it comes to fitness.
00:34:21.880
And, you know, did, were you a financial advisor during the financial crisis?
00:34:29.140
I got into the business in late 2008, early 2009.
00:34:33.880
So I got into the business at about the worst possible time that you could get into financial
00:34:39.440
planning right at the height of, uh, the, the, the crash, the, uh, market crash, the stock
00:34:49.000
So, because then the question, like you said, these principles overlay, the question I would
00:34:54.220
have is like, that would change tactics, right?
00:35:00.480
Because I actually don't think it, I don't think it would actually, because one of the
00:35:04.920
things that I saw is that those people who started to pull their money out of the market
00:35:09.140
and start to play around and manipulate a little bit, ended up taking historically longer
00:35:13.660
to get to that breakeven point and growth than the ones who just maintain the status
00:35:23.600
But, but explain to me how that might work when it comes to fitness though.
00:35:27.040
Well, it'd be like, you know, when you were talking about the principles of, of how
00:35:32.820
you apply what I was talking about to financial investing, I was thinking about, you know,
00:35:38.760
my accident, which we we've talked about before November 19th, 2017, I was squatting four
00:35:53.220
November 21st, my workout was taking 10 steps with a walker.
00:35:57.680
So it, it, I mean, I guess the intensity changed, but it was still basic, um, human
00:36:06.920
movement pattern moving within the capabilities I had at that time.
00:36:11.500
I mean, it's still the fundamentals at the end of the day.
00:36:17.140
And, you know, I had a similar circumstance happen.
00:36:19.540
Not, not, I shouldn't say similar because it's not even comparable to what you, the ordeal
00:36:24.220
you went through, but I had a, uh, uh, pectoral rupture, complete rupture and I was training
00:36:32.420
So I was training jujitsu heavy at that time and I didn't stop training.
00:36:37.180
Now, granted, I wasn't doing pushups and bench press and dips are still, even to this
00:36:44.040
I don't fully trust my pack on a dip, but, um, but I still went to the gym.
00:36:53.360
I had a sling that I had to have my arm in a sling for three months, but I was doing box
00:37:02.420
I was fully present and involved with continuing to stay on track.
00:37:06.540
And what was interesting about it is when I got back on the mats, I had a couple of guys
00:37:10.880
say, man, it's like, you haven't, you're almost better now.
00:37:13.880
Well, I should be better because I never stopped.
00:37:21.780
Um, I got to stay over here and train different parts of my body.
00:37:30.720
That's, you know, a lot of people use injuries as a reason to stop an excuse to stop.
00:37:37.300
I should say when they are actually a reason to continue training because, you know, what's
00:37:47.820
No, you, you know, your body is supposed to be able to do these movements.
00:37:54.840
So you need to practice, figure out why it hurts when you do that and address it and be
00:37:58.880
Um, so yeah, man, in, in, in mindset of, I will get this back is important as well.
00:38:07.160
Like we had, uh, um, after that accident, I, there was, uh, one of the nurses on the ICU
00:38:16.440
floor was a member at one of the CrossFit boxes I coached at.
00:38:20.000
Um, and you know, if I can just expand on the, uh, my accident for the audience a little bit.
00:38:27.560
Um, so I was loading my dog into the back of my Jeep, taking her to a vet appointment and intoxicated
00:38:35.580
driver came along, uh, hit me and pinned my right leg between the front of his truck and
00:38:42.460
Um, so, uh, again, the day before that squat in four Oh five day after that in ICU taking
00:38:48.660
10 steps with a walker, but severe cross syndrome, uh, compartment syndrome, all the muscles in
00:38:54.140
the right leg, MCL detached, but no breaks, three severe bone bruises.
00:38:59.460
Um, um, I still have the rear bumper off that Jeep.
00:39:04.980
So, um, one, again, the, one of the nurses in the ICU being a CrossFitter was like, this
00:39:10.560
is why you guys need to come to CrossFit, you know?
00:39:12.620
So it was spread around the floor that, um, at 40 years old, I was a guy who was outperforming
00:39:23.880
So, um, but then, you know, the, the head doctor came in and she said,
00:39:29.460
uh, Mr. Mancini, I need you to understand your, uh, your strength training history is
00:39:38.300
the reason you fared this accident so well, because there is a percentage of the population
00:39:46.680
You had three severe bone bruises, so you fared it better than most and you will recover
00:39:52.860
And I understand she probably had some, she was probably well-intended, but I knew in that
00:40:02.820
So I, I asked her who's in charge of my care, look on her face, instantly told me she thought
00:40:08.660
I was asking, where's the man in charge, which that's, that's fine.
00:40:12.400
If you know, that would be insulting if that's what I meant.
00:40:21.720
And, you know, she, she rolled her eyes a little bit again.
00:40:23.580
And it was just a misunderstanding in that situation.
00:40:25.360
But for me, it was critically important that I made that statement of I'm not done.
00:40:33.980
So it took me 16 months to get back to four or five.
00:40:44.020
Is that a, is that a bad word in your vocabulary?
00:40:46.160
You know, it is rare that, uh, I, I, I could probably hit four 55.
00:41:05.640
Um, just again, I've got the Marine Corps beat the shit out of my body through the, uh,
00:41:12.460
Um, uh, the accident didn't help, but pursuing fitness and resilience, um, definitely has
00:41:25.640
Uh, you know, I'm faring better than, uh, than most, uh, through those situations, you
00:41:30.840
know, when you look at, uh, you know, I, I served two years in a fast company with, uh,
00:41:37.980
When you look at guys that have worked in that environment, um, they just, they often
00:41:43.140
don't fare well into, you know, they, they see, uh, very low testosterone levels as they
00:41:51.680
Um, you know, just, uh, uh, uh, a lot of issues that I'm not saying I'm, you know, not dealing
00:41:58.100
with, with any of that, but, um, man, lifestyle is the original hormone therapy.
00:42:03.800
And even if you do engage in, in that stuff, you, you have to meet that medicine halfway.
00:42:10.540
Well, I think that's, that's one of the common misconceptions about TRT, for example, is,
00:42:15.560
you know, you start injecting that stuff on a weekly basis or every couple of days, however,
00:42:22.100
And, uh, all of a sudden, you know, you're going to be this jacked specimen walking around
00:42:27.020
and it's like, nah, you still got to put in the work cause it's not going to just do it
00:42:33.360
But I think a lot of people think that if somebody's, uh, on TRT, they think, well, you know,
00:42:43.780
Again, I just always tell people, if you're going to do that, you, you have to meet the
00:42:50.360
Well, so you said you don't do many squats anymore.
00:42:52.820
Is that, is that a spot like more concern for your spine or what would you say is the biggest
00:42:59.640
focus or factor in, in not really doing that much more?
00:43:06.300
You know, uh, we talked about, um, the, the three types of goals.
00:43:11.680
Um, and you know, the first is the aesthetic, which is what most people start with.
00:43:19.800
So, um, I want to look a certain way, this person's arms, abs, weigh a certain amount,
00:43:28.500
Um, but that's what a lot of people are starting with right now.
00:43:32.520
You know, it's January, but it's not, it's kind of intangible.
00:43:39.240
So you see those results last the, the second goal.
00:43:43.420
And this is the one that, that helps keep, you know, if you keep in mind, helps keep you
00:43:47.500
in check for the longterm is what I call the lifestyle legacy goal.
00:43:50.500
Um, what type of old person you want to be, you know, which a lot of people don't like
00:43:56.560
to think of themselves that way, but let's be clear.
00:43:58.480
That's one of the best things that can happen to you is you can get old.
00:44:02.060
Um, and what type of old person you become is up to you.
00:44:05.180
So when, again, five-year-old son, three-year-old daughter, I'm 47.
00:44:09.860
So when they're around 20, I'm going to be in my, my sixties.
00:44:13.280
And at that point, I want to go on some sort of adventure trip of their choosing.
00:44:17.000
Um, climb Kilimanjaro, hike the Appalachian trail, the Grand Canyon, go skydiving, whatever.
00:44:22.340
And if I'm going to do that at that point, I need to be working on my health and fitness
00:44:27.160
Um, now if I'm heavy back squatting every week, that might not fare well for me, you know,
00:44:34.900
Um, so yeah, and just to, to close that loop on the three types of goals, the third one
00:44:39.440
that connects those two, uh, is the, the, the impact, what I call the empowering goal.
00:44:44.820
So in the next three to 12 months, what is it that you want to accomplish?
00:44:48.440
Spartan races, CrossFit competitions, it can be a bodybuilding competition, anything like
00:44:57.040
I, I've made a couple of little shifts in my programming.
00:45:00.800
Um, like even the deadlift, I've never really enjoyed the deadlift.
00:45:05.240
I, I focus on it every week, but I moved over to a trap bar and I love doing that more than,
00:45:11.220
again, I think for me, the alignment of the way the body moves feels better.
00:45:17.660
It doesn't feel as burdensome or I could be way off.
00:45:22.980
I'm just saying intuitively, it feels better to me to keep the bar in alignment with my
00:45:30.180
Keep it close to, again, what CrossFitters call the midline.
00:45:33.040
Um, yeah, I mean, for hinging now I'm doing again, mostly, so single leg deadlifts, stuff
00:45:41.820
When I do, it's, uh, usually when I do bilateral two legs, it's usually a trap bar.
00:45:52.140
Like where you put one foot up on a bench and then you squat with dumbbells or what, what
00:45:59.260
It's just, you know, you can do a deadlift standing on, on one leg.
00:46:04.900
Um, you can do what's called a kickstand deadlift where you put the foot back.
00:46:08.920
You can put, uh, up on a, uh, a wall push or put the rear leg up on.
00:46:14.660
Uh, there are, there are, you know, other things to, to, to look at when you're doing that,
00:46:25.280
I've just seen the, I don't know what they call it.
00:46:32.340
That's a more of a squat pattern, but you can, you know, it depends on, again, how the
00:46:36.940
spine is moving in relation and the spine and hips are moving in relation to the, uh,
00:46:45.960
I'm glad you talked about the, uh, the, what kind of old person do you want to be?
00:46:50.620
Because that's actually what got me into fitness.
00:46:53.340
I was probably, you know, I've always been athletic.
00:46:55.600
I've always been involved in sports and, and training and things like that.
00:46:58.820
But I really started to take it seriously, probably, I don't know, 15 years ago, maybe
00:47:06.540
And I came home from work one day, this was in my financial planning practice.
00:47:10.900
And my boys are like, dad, dad, let's go jump on the trampoline.
00:47:14.260
And I remember the look on their faces when I had to say, I can't like, I'm too tired.
00:47:22.800
And that's when I really pivoted is I need to be able to go out after work.
00:47:33.320
I should be able to jump on the trampoline with my kids when I get home.
00:47:38.860
And I've had ebbs and flows throughout the past 15 years.
00:47:42.200
But yeah, man, when I'm on, like it's on and it's funny to see my boys get worn out before I do.
00:47:53.420
Yeah, it's a good feeling to be able to keep up with your kids.
00:47:59.220
So that's something I've got to take into consideration.
00:48:03.720
It is weird now, though, with a 16 year old, that kid out squats and out deadlifts me.
00:48:08.540
So he'll he back squats, I think, I think the last one he did was 395 pound back squat at 16 and a 415 pound deadlift.
00:48:20.380
He has got tree trunk legs and a huge butt and he knows how to use that stuff.
00:48:34.440
I think he's going to play football in the fall next year.
00:48:37.260
But he's got spring lacrosse coming up just around the corner here.
00:48:43.480
It's actually pretty funny because you'll watch him.
00:48:48.960
And any time kids will run into him and they'll literally bounce off of him just because of his base and his frame.
00:48:55.860
He's just such a large kid and he knows how to use his weight because of strength training.
00:49:02.800
I had a basketball player I trained years ago, high school basketball player.
00:49:13.720
When we started, she was just timid and not doing great on the court.
00:49:20.160
Man, I worked with her for a year and a half and she just became a defensive powerhouse.
00:49:26.940
I mean, we got her squatting deadlift up big time.
00:49:29.520
And, yeah, just I remember her parents invited me to a game and I remember going to see.
00:49:34.680
And, yeah, I remember the other players bouncing off of her and it was awesome to see.
00:49:42.880
You know, you're talking about confidence and I think that obviously getting in shape, building strength, all of those things are going to build confidence.
00:49:50.040
But I also think there's a threat for a lot of guys who maybe haven't been to the gym in a while, maybe have never been.
00:49:58.080
They won't go, for example, because, well, here's one thing I've heard.
00:50:03.000
I'm going to wait to go to the gym before I get in shape.
00:50:09.920
And then you're going to go to the gym, you know, that's one or the opposite is the ego lifters like we talked about earlier.
00:50:28.200
After when you work with somebody for a couple of months, you develop a relationship and you'll joke back and forth with each other.
00:50:33.420
So in one of the workouts in between sets, we were talking about the crazy things we'd seen in our career.
00:50:42.020
So seeing crazy things, coordinating these events for big companies like banks and whatever.
00:50:50.460
I've been going to gyms again since the late 80s.
00:50:56.120
I was having this conversation before social media was a big thing.
00:50:59.200
No matter what time you went in the gym, midnight, 6 a.m., 6 p.m., it didn't matter.
00:51:05.620
Somebody was sitting in their car in the parking lot, just sitting there.
00:51:10.160
So I'd shared that before and people like, oh, what do you think they're doing?
00:51:15.260
So I told her that and it was like, yeah, what do you think about that?
00:51:21.500
You know, she's like, that was me for three months before I joined this gym.
00:51:24.600
She packed my bag to go to the gym, went to work, and I would go and sit in that parking lot and tell myself, go in the gym, go in the gym.
00:51:33.040
Heaviest weight in the gym is the front door, man.
00:51:37.820
The right gym, you know, again, there are ego lifters out there and Joey Swole loves highlighting all the a-holes that will be in the gym there.
00:51:47.880
But most gyms have a community where they want people in there who want to work on themselves, right?
00:51:58.360
Like I have a shirt that says, of course you can work in, just ask.
00:52:01.980
Like that's the – fitness is a culture of self-efficacy and communal respect, right?
00:52:10.980
Somebody was on a machine and I like – I think I was kind of in a hurry or something and I noticed they were taking breaks and I'm like, hey, man, can I jump in here while you're taking a break?
00:52:21.820
So I lifted with him and then we would just switch between sets, you know, and I actually ended up becoming a friend with this guy.
00:52:31.480
Like it's not – if you make it a thing, it's a thing.
00:52:35.560
But if you don't make it a big deal, the community of lifting and getting strong and getting healthy is thriving and people want to see you in.
00:52:47.520
People are in there to work on themselves and they want to surround themselves with people who want to get better.
00:52:52.700
With that client that was so afraid to go in where she would sit in the car, what did she tell you was her greatest fear?
00:52:59.780
What was keeping her from – I mean she did all the work of getting ready, driving over.
00:53:10.760
So I think one of the biggest challenges in the way people misinterpret health and fitness and gym culture is derived from – if you look at any sitcom over the last 40 years, they probably had the episode where the main character or characters joined a gym.
00:53:34.820
And, you know, when they sign up, when they're signing up for the gym membership, everybody is really nice.
00:53:42.000
And then they'll be like, oh, it's really nice here.
00:53:44.020
And then they turn around and the psycho trainer is there like, do 100 push-ups right now.
00:53:49.420
And then they can't move for the rest of the episode.
00:53:51.840
And then the culmination of the episode is the message, oh, you're fine.
00:53:57.860
So that's what the perception of what goes on – now, of course, does some of that exist in gyms out there?
00:54:05.880
Sure, but it is not – it is not the standard.
00:54:14.420
I mean I've never experienced that or seen that.
00:54:18.820
I remember after the trampoline incident, I remember going into the CrossFit gym for the first time.
00:54:24.700
And I have a picture on my computer somewhere of me and what I looked like when I went in there.
00:54:29.160
They were doing pull-ups and I'm like sitting there with my hands on my hips with my big belly sticking out.
00:54:40.600
And then they had you do the assisted pull-ups with a band, right?
00:54:43.400
And I had to use the thickest band they could find to be able to just get my fat butt up above the bar.
00:54:54.420
But I guess if you want to be good at something and you want to change your life around, you got to be willing to make that sacrifice.
00:55:01.460
And if you could see inside everyone else's head in that gym, they weren't looking or thinking about you.
00:55:09.720
And if they were, they were probably like, good on it, that guy, for getting in here.
00:55:19.840
One thing that you talk about too is you talk about this idea of lifestyle evolution versus lifestyle change because I think one thing a lot of people will get into, you know, as we get into spring, as we start getting into summer, it's like get the six-pack abs in 90 days and do this thing.
00:55:36.380
And do that thing for 90 days and then you can completely blow your program after that.
00:55:43.220
And I don't actually think it's what most people want.
00:55:45.720
I think they want long-term health, not just blast your six-pack abs for the, you know, beach body.
00:55:52.560
Yeah, so the verbiage of lifestyle change implies that you make this change and then all of a sudden life is easy, right?
00:56:02.900
And it's the way you live now where it's, you know, it's a decision you make every day.
00:56:09.620
It's a box you check every day of putting in that work.
00:56:15.360
But then it's also you have, by and large, we have these systems and programs that we run on to be efficient in our lives.
00:56:24.580
John Berardi did this meta study years ago where he looked at habit change and in specifically nutrition.
00:56:30.620
And he took a group, he took, split people into three groups basically.
00:56:36.920
One nutrition change over 30 days, no support given.
00:56:40.100
We just follow up in 30 days, see if you were successful.
00:56:43.460
Two nutrition changes in 30 days and three nutrition changes in 30 days, right?
00:56:48.100
Well, the group that only had one nutrition change to adhere to had a 55% success rate, so just over half.
00:56:54.820
The group with two nutrition changes had a 15, 1, 5% success rate.
00:57:00.960
And then the group with three nutrition changes over 30 days had a less than 1% success rate, right?
00:57:06.860
So when you, the more changes you make, the more difficult it's going to be.
00:57:11.960
Now, what an actual lifestyle change could do for you?
00:57:18.180
In 2022, retired my mom and moved her in with us.
00:57:26.660
She had been, now I'm going to share the story here.
00:57:29.500
And she is, she actually wants me to share this story because she said she hopes that it inspires some people.
00:57:37.420
If for 25 years, she'd been working in advertising sales.
00:57:44.680
So she would, you know, increase their business by a lot.
00:57:52.380
And so she would eat for free in a lot of the restaurants around Pittsburgh, where I grew up.
00:57:57.140
And again, she is okay with me sharing all this.
00:58:00.240
During those years, she was a functional alcoholic.
00:58:01.800
So we figured out over 25 years, less than 500 of the meals that she had were home cooked.
00:58:13.720
She, she actually owned a dance studio for a little bit.
00:58:17.320
But she had gotten to this point where she was very out of shape.
00:58:19.940
And then her mom retired right, or I'm sorry, her mom passed my grandmother right when she was at the end of her career.
00:58:25.640
My grandmother was, you know, she had worked with a trainer into her 80s.
00:58:34.060
When she was in assisted living, she burned out the motor on her lift assist chair because she thought it was intended to help her do squats.
00:58:48.560
Every time we had dinner at her house, it was always chicken and vegetables.
00:58:50.900
So anyway, so, so my mom, you know, end of her career, faced with her own mortality when her mom passes.
00:58:56.880
I remember being on the phone with her one time.
00:59:02.120
All of my friends are just, you know, party people.
00:59:11.420
And come down here, move in with us, be a professional grandma.
00:59:20.900
Completely changed her environment, her circle of people she lived or she spent time with.
00:59:27.260
She went from eating all this processed food out at restaurants to eating only the homemade stuff my wife cooks.
00:59:34.560
She went from a high-stress job to being a professional grandma.
00:59:48.320
She goes back home to close up things and check out with her doctor.
00:59:52.140
Her doctor, who she'd been seeing for 40 years, said, Kathy, if I hadn't seen this with my own two eyes, I would have thought it were impossible.
00:59:58.360
I said, Mom, does that sound like somebody you should take health and fitness advice from?
01:00:01.980
Well, it's not to say don't listen to your doctor, right?
01:00:07.040
But again, I always come back to doctors or consultants.
01:00:09.400
I am in charge of my health and well-being, and I'm not going to outsource it.
01:00:12.060
Well, I think don't listen to your doctor unless they're healthy and have the physique and the lifestyle and everything else that you –
01:00:21.520
I mean there's some basic things like here's what you can do for a cold or maybe a surgeon is overweight and out of shape, but he's got some specialty knowledge.
01:00:28.840
But general practitioners, man, they should be in shape.
01:00:38.440
Was it you that shared the quote about what a shame it is for a man not to realize his physical potential?
01:00:46.640
Yeah, I shared it on Instagram just the other day.
01:00:50.680
Somebody said that's a – you know, I made that post about getting in shape, and I said that quote, and then I attributed it to Socrates because I think generally it is.
01:01:01.120
Again, the internet loves to tell you where you're wrong.
01:01:09.620
I think we all want to know what our bodies are capable of, and we all want to work towards that.
01:01:13.440
It can be challenging, but it's not impossible for anybody.
01:01:21.960
A lot of guys are thinking about what they want to do with their New Year's resolutions and how to get in shape, and obviously not everybody's in Texas and may not be able to work with you in person or anything like that,
01:01:31.300
but I'm sure you have other programs and options available.
01:01:38.840
I've got two accounts on there, Coach Brandon Mancini or BMF Coach.
01:01:45.800
BMF Coaching, Brandon Mancini Fitness is the name of my company.
01:01:50.600
If you go there, you can jump on my email newsletter, and by the time this website or by the time this podcast airs, I'm going to have a seven-day challenge up there for men to help them get initiated into getting in the best shape of their life.
01:02:10.620
Man, I've really appreciated getting to know you over the past several years and being able to work together, and you've been instrumental in what I do too.
01:02:17.740
So the fact that we can have you on talking about this really important topic has been good, man.
01:02:31.560
He's been in the Iron Council for a long time now.
01:02:36.500
He's come to some of our events, so I'm very, very excited to be able to get him in front of you.
01:02:43.200
His physique is incredible, and who he is as a man is phenomenal.
01:02:46.920
So he's a good person for me to learn from, and I hope you enjoyed this one.
01:02:51.220
If you want to connect with him a little bit more, please do reach out to him at Coach Brandon Mancini over on Instagram, and let him know what you thought of the show.
01:03:01.020
And if you have questions, I'm sure he'd answer those for you as well.
01:03:04.680
Outside of that, guys, make sure to check out The Men's Forge.
01:03:08.680
Me, Larry Hagner, Matt Boudreau, and Connor Beaton, and Matthew Vincent, and, of course, Dr. Robert Glover just signing on as one of our guest presenters.
01:03:23.720
All right, guys, we'll be back on Friday for our—excuse me, not Friday, tomorrow for our Ask Me Anything.
01:03:30.160
Until then, go out there, take action, and become the man you are meant to be.
01:03:35.260
Thank you for listening to the Order of Man podcast.
01:03:38.200
If you're ready to take charge of your life and be more of the man you were meant to be, we invite you to join the order at orderofman.com.