#114： Becoming a Kabuki Warrior With Chris Duffin
Episode Stats
Summary
In this episode of the Art of Manliness podcast, we talk with Chris Duffin, a record-setting power lifter, about how he got to where he is today, why men should be strong, and how he managed his time to accomplish all that he did.
Transcript
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brett mckay here and welcome to another edition of the art of manliness podcast well i'm really
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excited about today's guest today it's a guy i've been following online for quite some time
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on his website kabuki warrior his name is chris duffin and he is a record-setting power lifter
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for example he squatted 881 pounds set a record world record at a 220 pound body weight he set
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some other world records as well that we'll talk about anyways on the podcast today we're going to
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discuss lifting heavy stuff why men should be strong fitness in general nutrition but we also
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talked about some big picture things because chris has an amazing backstory if there's such a thing as
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a self-made man this guy's it started his life out homeless adopted his younger siblings while he was
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in college worked his way through college master's degree started his own family worked his way up
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the corporate ladder started his own gym and at the same time he was training for elite level power
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lifting competitions so we talk about the mindset that chris had to develop and how he managed his
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time and what was driving him to to accomplish all that he did i mean just listening to his story
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and hearing him talk is it's gonna kick you in the rear to get you into action it did for me anyways
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fantastic podcast i think you're really gonna like it so without further ado mr chris duffin
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chris duffin welcome to the show thank you pleasure to pleasure to be on all right so you are
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a competitive power lifter uh you you're a massive massive man um i mean it's awesome super strong
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but the other day i was looking through your instagram feed and i came across a picture you posted when you
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were 19 and you didn't have the beard i don't what kind of shirt were you wearing some kind of heavy
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metal i think it was pink floyd yeah like that yep pink floyd shirt you got your elbow on this classic
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car and now you if people will go to your site you'll see what you look like at the beard you're
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just huge complete transformation so at what point did you get serious about lifting and when did you
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start power lifting well that picture was actually taken there in just a couple year break if you
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if you go back there's pictures of me at like 15 and i'm just i don't look like what a high schooler
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looks like but uh uh so i've i've really been active or lifting almost my entire life with the exception of
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that couple year block and uh it relates back to um there's a lot of stories about kind of my backstory
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my life story um you know growing up homeless in the mountains and stuff like that and uh so even
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at a very early age you know i was if we're working mines i was packing rocks up the side of the hills
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i was splitting wood when we were you know uh doing that just as an early child and then i started lifting
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in high school and got involved in sports uh basically my my freshman year and i've always been
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you know from then on i've lifted i just i pushed myself really hard in wrestling and had a lot of
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injuries and uh when i went to college um i was working full time um you know doing you know trying
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to put myself through through school and i took a couple year break uh on the lifting and uh but then
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i got back into it i mean i just that couple years like things just fell apart for me um you know i started
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i started i started drinking i started my body i just i felt horrible and uh so i got back into
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lifting and so that was uh late 90s and i i've continued to lift uh lift since then so you know
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it's been lifting a good 20 years straight almost at this point um again you know a couple year break
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in there and uh i got into power lifting in 2000 so a lot of people you know they they they come to
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me or they see me and they say man how long did it take to get that big um or that strong and you
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know i know they're always expecting you know oh it's a year or two years you know you can get there
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and it's like no it's it's been 20 years of outworking everybody around me and i think that's
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a big mistake a lot of people make is you know not focusing on the long term and uh thinking
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thinking about just the steps in front of them or you know where they're going to be and then
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you know pushing it either too hard running too fast and then you know not thinking you know
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realizing that it's going to be a long haul you know at some point you're gonna you're going to
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level out the gains are going to quit coming and you've got to keep you've got to keep you've
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got to keep at it so yeah i love talking about like well let's get back to that later but let's
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talk more about your your backstory i mean i i think i read this on jack jack donovan actually
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i think did an interview with you you actually ended up adopting your siblings is that correct
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yeah i did so um like i said when i graduated high school probably half my life would have been
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homeless and this is a different kind of like poor than you see a lot of kids these days because
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they're poor but they still got nice clothes they do well and they got their their their uh you know
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their iphone or whatever it is i'm like i don't understand that um we grew up in the mountains
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like you know killing rabbits uh killing uh uh you know deer poaching um and uh you know spend some
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time uh being taken away from the from the family as well we all spent some time in foster care
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and uh but you know it was you know it was it was tough living you know it was you know no electricity
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you know filling up water in uh in the creek and gallon jugs and setting it out in the sun
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so you could you know dump it over your head once a week to get a bath you know kids making fun of you
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because you know your clothes are dirty you stink you know it was it was a different world and um
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so it got a little bit more stable as uh as i got into high school so we got a uh a mobile home
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um of course once we moved out it was condemned and the fire department burnt down because it was not
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livable but it was it was pretty awesome for us anyway and uh but i i went off i got a full ride
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scholarship uh academic scholarship i was i was a pretty good athlete as well um but uh it was also
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pretty good at academics so um i got a full ride scholarship to go to school and uh like i said i
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just kind of focused on myself for a couple years and things kind of fell apart you know for me um but
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then i took a look back home and things had gotten really bad and uh because i was kind of
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somehow a stable force um you know in that home environment and so i had three younger sisters
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uh who were not doing very well um so um i took custody of them um and uh and started raising them
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uh while i was going to college so kind of one and one at a time until i had all three of them
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um while i finished up my bachelor's degree uh went on to you know get my master's degree you
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know i was raising them while i was doing that working full time and um you know it's just it's
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one of those things you have to you know it's the right thing to do yeah a lot of people like come
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in and say oh that's awesome you did that most people wouldn't i i think most people i think most
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you know it's just it's what you need to do and um so so anyway that's uh that's that's kind of
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the backstory i guess or the short version the short version of it there's a lot of details yeah
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well during that entire time and even now i mean what what was driving you right i think a lot of
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people would get into a tough situation like that or something similar and they would think well i'm
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just gonna they're gonna collapse and i couldn't go on and was there something that was driving you
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during that entire like some long-term goal or was it just just the day-to-day thinking about that
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i gotta get through this day it's it's a little of both so um i always tell people you know to
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succeed you know in the gym in life it takes vision consistency and hard work and people think about
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vision the wrong way they think about it as you know everybody should be a dreamer and i i say bullshit
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yeah there's a million dreamers out there everybody has a dream of you know being a star being a you
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know millionaire or whatever it is a vision is a picture of every step along the way it takes to
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get there a vision is the drudgery the hard work and all the things you know the years that it's going
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to take of one foot in front of the next and knowing what that's going to take to get to where you want
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to be and so so there's a part of the day-to-day going okay i did take a step further i took that
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next step you know maybe i didn't actually see the big results today or even a year from now or even
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three years from now but i know i'm working that path and that path is going to get me to what that
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vision is that that i want to live that i want to be and um so that that that's hard i think for some
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people to grasp you know there's so much in the society today that is this instant gratification
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you know i can i can get a credit card or my parents are going to help me or you know all this
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other stuff and i didn't i've never in my life had any fallback plan whatsoever everything there
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everything falls on me yeah there's no there's no i don't have a couch that i can go crash on at
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home you know i don't have i have nothing and so you know maybe that's what what you know helped
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yeah with that with with developing that but um you know that's what i'm i'm a big believer you need
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to you need to know where you want to go yeah and you've really got to understand what the steps are
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to get there and how long it's going to take and you're going to have to celebrate the little wins
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that happen along the way because there's not going to be a you know a big all of a sudden oh
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you know now it's happened yeah my life's changed that's not how it works yeah so let's uh talk about
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powerlifting because it's a world i'm not very familiar with i'm sure a lot of people aren't
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familiar with it um what lifts do you typically see in a powerlifting meet and do athletes who take
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part in that sport do they train do they have to like do all the lifts or do they have to like
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do they train for a specific one um a little of both so powerlifting is technically three lifts so
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it is a squat a bench press and a deadlift and they're done in that order and you've got three
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attempts at a meet um so uh if you make your your first attempt you can raise it and go to the next
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and so on um and then once you're done with your three squats you move on to bench press same thing
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repeats and then you get a powerlifting total which is your best squat your best bench and your best
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deadlift all combined and then there are some people that specialize in either bench press or
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deadlift um which is part of powerlifting but i don't know you know it's a big argument whether
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you're a bench presser where you're whether you're you're an actual power lifter um but powerlifting is
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the is is the the three of those um so those are the you know the three classical you know pure
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strength um movements yeah it's the ones you always ask your your your buds how much you deadlift
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how much you bench how much you squat exactly um is there a lift that you particularly specialize in
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or i mean or do you like to do or compete in it depends on what i'm best at at the time
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so so it kind of changes um you know i was an awesome bencher for a long time that was my
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favorite um and then i got really good at deadlift so of course that was my favorite um squatting is
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my best right now so you know that's my favorite yeah uh but uh you know you often see that it kind
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of shifts around because it's it's really hard to bring all three of those up at once you know unless
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unless you're first starting getting into it you know that's something i'll get to people that have
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been training powerlifting for a couple years and they're like yeah only my deadlifts going up right
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now and not my such system like well that's that's kind of the way it works um once you're past newbie
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gains you know it takes a big toll on the body to actually take all three of those upwards all the
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time yeah so and you actually i set a record i want a lift right a thousand pound it was a deadlift or
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squat so i've i've set up you know a number of records through the through the years um i think the
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ones i'm most well known for um i did a an 881 pound squat weighing 220 pounds which was the
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uh it has since been beaten by a friend of mine but it uh um was a uh a world record at the time
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so combination of basically all federations all rules nobody had ever squatted more than that at
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that body weight before um deadlift uh in the gym i'm also known for doing a 900 pound deadlift for
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almost a double again around that same 220 uh weight class i was wearing straps which doesn't
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qualify for if you're in a meet um but uh that's that's a pretty epic lift there um i have the guinness
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world record for the dead most deadlifted in a minute with uh deadlifting 405 for 42 reps
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in 60 seconds and then just wednesday night um i did uh the most squatted in one minute for the
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guinness world record as well both those are not weight class dependent that's just all comers yeah
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um and i did uh 500 pounds 505 pounds for 19 reps in 60 seconds that's insane so so i like kind of
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doing some of those little oddball stuff sometimes too um because you know i like demonstrating uh you
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know the develop for development work capacity development things of that nature um so yeah
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that's cool those are the stuff i'm i'm most well known for so that's fantastic well that's well
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congratulations that's something to be really proud of you know for guys who are listening who
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you know because we've published like lifting content on our site and i've had a few guys ask like
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well i want to get into power lifting uh what's your advice for them if they want to start doing that as
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their hobby or as their sport and get serious about it um a great resource is to go check out
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elitefts.com um so there's a number of great articles coaches just tons of content from all over
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and they are they are power lifting um and so that's that's a great resource there you know there's a lot
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of people that kind of sell out and branch out into other areas as soon as they get the opportunity to
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and uh they've they've retained true to that crowd so um so that's where the content is directed
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um my my youtube channel um and my website has a ton of great content on it uh for helping people
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move better um it's a lot of stuff um uh it's really a lot of like clinical based items um really
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from some developmental kinesiology and stuff like that but i take that material and break
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it down into here's the steps step by step here's the five things that you need to do and this is
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how you skew the scott the cues that you use while you're squatting um here's the stuff you need to do
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to get yourself warmed up and prepped um but it's all about proper movement which i believe is the
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foundation to anything it doesn't matter you know some set and rep scheme or program that you're
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following first thing first is you've got to move properly and there's really some fundamentals to that
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um that that have it's actually i i just love the fact that i can put this content out there and it
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reaches people around the world and you know i get feedback on a daily basis and i just you know about
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you know removing people from pain allowing them to set prs and this is from beginners
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intermediates to the best of the best in in powerlifting um so so anyway getting a little
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sidetracked there but um you know it's a great resource so kabukiwarrior.com or my uh youtube
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channel kabuki07 and again elitefts.com is a is a tremendous resource um for training knowledge
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it's okay yeah i agree i love one of the things i love about your content in the videos is that you
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get really technical with the the movements right and it's not just uh you know it's not like mental
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masturbation let's let's let's get talk science but like there's a point to it and i love how you
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simplify it and give just easy cues to follow um the squat video is was very helpful uh for me so
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definitely recommend you guys go check that out so you mentioned kabuki warrior all right this name
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is your website yes okay what is a kabuki warrior because i think it's a cool it's a cool name i hear
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that like that's pretty cool that's like that sounds badass but what's significance what's the meaning
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behind that um you know it could be in any number of things there's a lot of um i got to republish
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some old articles i've done i've done a lot of articles where i relate you know how you can
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apply the things that you learn practice discipline those things in the gym to your career to your life
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and one of those is is the the concept of the kabuki warrior and it could be it's that's that's taken
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from japanese culture um but it could be any number of any culture basically um where you've got this
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differentiation of you know you've got the the man that's the you know the the father the farmer the
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part of the community but when it comes time for war that person has to transform into something else
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and so you've got this ritualistic thing that happens and it's it's been in i think in almost
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every culture where there's either a mask or a painting of the face or and it's this how do you
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transform from that being a member of a community to this you know savage beast that's going to go out
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there and do some pretty evil bad things to protect your tribe your your community and you know you've
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got to put yourself in an entirely different frame of mind you've got to become another person and
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so that's you know i i i picked you know a kabuki mask um and i didn't really pick it that was
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there's a long story from college um that's how i got that name but the the concept is still there
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yeah um and that's and that's how you apply it i mean so many people you see them they take the
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they're lifting in the gym a little bit too serious they go around and that's who they are and you know
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they're a badass and you know all this and you know and it's that's the thing that defines them
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and without it they're nothing else and and i think that's kind of sad too um where you know if you're
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going to perform in the gym you do need to you do need to have that attitude that warrior mentality
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that i'm going to drive i'm going to push um again if you refer to my content not push through pain
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or do things like they're stupid they're going to hurt you um but you've got to you've got to have
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that that mentality but you got to leave it at the door you need to turn it on when you go in there
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and turn it off when you're done um and so so that's that's that's my concept kind of around
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around that i love that that's really cool um so kind of on that same topic about your guys training
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getting strong so they can be protectors of the tribe i mean one of the whenever we publish
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fitness content or tactical content on the site you know most people love it but every once in a
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while you get that that guy who's like well this is stupid you know being big and strong is just
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pointless like knowing how to defend yourself is dumb you know we live in this modern safe world where
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you know we don't need that anymore um what's your response to guys like that who say you don't need
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this whole weight training thing is just a waste of time you don't need to be big and strong i mean
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why should a man be strong even in our modern age so if we take that concept a bit further there's a
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lot of things we don't need to be that are manly anymore in our modern age we may as well just be a
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you know emasculated men or not even men anymore right i mean what's really needed so um but there
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is a part of i mean that's it doesn't change who we are how we interact with other men how we
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interact with women how we interact with society as general is all based on you know females act
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interact a certain way because they're women we act interact a different way because we're men and
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there's a lot of pieces to that and if we take that away we're actually doing a disservice to both
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our community um you know the women that would be our partners our children all those things
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if we're not being a man we're not we're doing a disservice and part of that is part of being a
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man is our we are physical and you know you need to explore that physicality it doesn't mean you have
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to get enormous like me but you should be consider yourself an athlete in some sense or another i don't
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whether it's you know running doing kettlebells doing martial arts or whatever it is but you need
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to be exploring that piece of yourself to be a man and really understand what it is to be a man
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um so you know you give that up you know where are you going to draw the line um you know you could
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you could watch the commercials and be the you know be the guy that's on the tide commercial
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i mean seriously i've seen that guy that's not a guy it's my point yeah so so you know it's just
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you know that's that's an important piece yeah and uh you know we men and this is on my and on my
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website i mean men should be a pillar of strength physically mentally and emotionally that is our duty
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yeah and um you know sometimes that's hard and sometimes it's you know it leaves you you know
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kind of alone but that's that's who we are and you know that's that's part of it so um you know we're
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we're not the you know what everybody wants to sit you know wants you know wants us to kind of become
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now is going oh well you should you know you should you should be this this tender thing and
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you know cry every time you know and you know it just is that who you are is that who i am
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no um so anyway that's just that's my viewpoint on it and that's training is part of that yeah and so
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i mean do you think uh weight training helps that other those other aspects like being physically
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strong transfers over to strengthen your family strength as a husband strengthen your as that
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pillar in the community you were saying absolutely that's exactly what i was saying and you know you
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just take it if you don't it does change who you are so if you don't train and you eat like crap and
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you do all these things you know you're going to have you know low testosterone it's going to change
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your mind it's going to change it changes who you are it changes how you interact and you're
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you're you're not gonna you're not gonna be like i said you're gonna be doing a disservice
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to those that you need to be a man for that's awesome um so i follow a lot of power lifters
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on instagram i don't know how i ended up following them i have no idea um and then like on you know
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blogs and whatnot and what i what i appreciate about you is that i think you're the only one i know
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that's like actually married has young kids you have a business outside of this you train and you
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compete at the same time so my question is how do you balance all of that like how do you balance
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your training because i know some guys who they want to get in they want to get into weight training
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and they have a hard time it's like man i got my job i got my family so how do you do it you know
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people come to me and they go you know that'd be great if i could do this or i could do that but
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you know i've got this in my way or that in my way and um i try to lead by example and there really
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isn't anybody that can come up with an excuse not to come to the gym if i can make it to the gym
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or do those things it comes down to prioritization is it important to you and i challenge you if you're
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not finding the time to really monitor what you do on a daily and weekly basis and you'll find that
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oh well you've got time to watch that sitcom or drink a beer and watch the game on sunday or you know
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there's but it also relates to things that i'm not good at too because um in that prioritization
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i really let a lot of things that um i guess it's like laundry or things like that you know that
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continue to repeat over and over and our tasks i just don't do yeah um which sometimes you know
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that can be difficult it can be difficult um you know on the home life and things like that as well
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but um you think about i'm so just a little bit about the things that i do so for the last 18 years
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um you know i've been managing manufacturing businesses the last uh 10 years i've been doing
00:25:49.800
like company uh or division turnaround work um the last eight years i've been at the corporate
00:25:56.860
executive level you know where you know whether the company is going to make it or you're going to
00:26:02.100
you know the or whether you know everybody there is going to have a job um falls on your shoulders i
00:26:08.080
mean there's a lot of things that are going down from negotiations and dealing with banks and
00:26:12.440
you know difficult stuff and then i own my gym i've got my family gym on the side
00:26:17.160
and then i've got my hobbies and all that other stuff too right um and oh and i'm training to be
00:26:24.120
the best in the world um you know that that mixture of stuff you really have to know what's important
00:26:32.200
and just drop the things that aren't so many people like in my work um you know i come in and
00:26:39.320
i have a tremendous impact on companies and the teams that that i work with
00:26:43.900
but i'm usually replacing somebody that's done tasks and you know i i strip it down and
00:26:51.240
you know the things that are important are you know how i impact leadership and how i delegate and
00:26:57.540
how i you know and you know how i how i motivate people and and you know it's not the fact that i've
00:27:03.680
done this report or done that report or been kept up on timekeeping or you know all these other you
00:27:09.600
know daily stuff that people like to people like to feel that they're doing work like to feel that
00:27:16.180
they're busy and so they do stuff yeah but is that stuff if we get back to that vision is that the
00:27:23.020
stuff that's moving you forward is it effective right right is it is it that that that's going to
00:27:29.260
help you reach that vision or is it just something that's on your list for for today that i got to
00:27:34.080
run to walgreens or i got to do this i mean that that stuff is there but um you know you've got to
00:27:40.060
figure out how to drop that stuff how to eliminate it how to automate it you know and um you know cut
00:27:46.160
out the crap cut out the crap do you have a tv um i didn't until i met my wife that's how that's all
00:27:53.440
always goes i didn't have a tv yeah it just it stuff like that aids up too much time yeah and so i do
00:28:00.580
watch tv um i watch a couple shows that my wife watches because that's some time that we spend
00:28:06.060
together yeah outside of that i don't touch it yeah do you do like some purposeful planning like
00:28:12.160
do you like plan your week out or your day out or is it just sort of you have big picture goals and
00:28:16.440
if some task doesn't line up with that goal you're just like i'm not gonna do it yeah i'm unfortunately
00:28:22.460
i'm i'm really good at like capturing a lot of different detail and complexity mentally um
00:28:30.100
it it i don't know it's just it's a weird gift that i that i've got so good for you so um it allows
00:28:37.840
me to to do a lot of that without you know necessarily planning but um but i do at times have
00:28:43.880
to break down and do that um so it it it's variable that's okay well it's it's uh inspiring
00:28:50.440
uh what you've done so i mean whenever i read about your life i'm like man i need to get my
00:28:55.900
act together i need to it's a kick in the pants if it if it makes it any easier though i have
00:29:01.500
so as of two weeks ago walked away from my my corporate career okay so what are you doing now
00:29:06.780
you're doing the the training or coaching yeah i'm doing i'm basically well i've got the i've got
00:29:11.860
the gym as one business and then uh the other business which i've been which i launched at the
00:29:16.600
beginning of this year um is developing um innovative products and coaching uh services
00:29:24.060
uh you know to help people be better and so you know i've got the shoulder rock i've got
00:29:29.200
um i've got the duffin movement series that i'm working on publishing right now um so anyway i've
00:29:35.100
just and then the coaching uh the online coaching piece um so that's the stuff that i'm doing and
00:29:40.740
basically you know i've been you know we're talking about prioritizing and doing all this stuff but
00:29:45.020
at the same time you've got to really look and look at that that list of stuff that i talked about
00:29:50.980
and really that's not even grasping all of it you know i run i sprint all day long until it's ready
00:29:59.120
to crash until i fall over and that that's how i operate and that's how i've gotten through my life
00:30:03.520
and gotten where i'm at um so there is prioritization too but there's also been i'm burning out yeah i'm
00:30:10.500
just flat burning out and i've never really been able to also on the competitive side you know i
00:30:16.620
probably only got a few years left to really try to achieve what i feel i'm capable of on the athletic
00:30:22.320
side and um you know i'm gonna just kind of at a weird point in my life where you know climbing that
00:30:30.000
corporate ladder trying to make more money trying to do all this stuff just isn't a priority for me
00:30:35.860
anymore and um so you know the last couple years have been pretty tough on me um with uh you know
00:30:43.020
trying to keep everything going and also i'm just getting older and trying to sprint the way i have
00:30:47.580
i'm not able to really do anymore and uh so so anyway it's it's pretty exciting changes for me
00:30:55.600
uh right now is the fact that yeah i'm i'm i'm take i've officially taken a step away from that
00:31:01.460
i'm sitting in my home office right now i'm either here or at my gym office uh uh these days
00:31:07.660
and uh uh you know that's that's the path forward for me and i'm really excited about it that's cool
00:31:13.120
congratulations and then you're a new season in your life it's awesome yeah and it and it's allowing
00:31:18.500
me to really focus on what i'm passionate about i mean if you watch any of my videos i'm sure you can
00:31:22.800
see where my passion falls and um you know i just don't see the need to chase a career that
00:31:28.700
i don't care that much about anymore so that's awesome good for you man so uh we've talked some
00:31:35.020
big picture stuff i'm gonna get some get some specifics i got a world-class lifter here so
00:31:39.800
i'd be amiss of not asking you some training questions um but what are the biggest roadblocks
00:31:45.600
you've encountered with your training and coaching um that guys encounter that stall their progress in
00:31:53.260
the gym so there's a couple things um one is that consistency you know i see people get fired up and
00:32:02.620
they'll come in for three months maybe six months and just kill it and then they just kind of taper
00:32:07.640
off and taper off i'm like you know you've got to keep going or you know if you can't hold that pace
00:32:12.880
find a pace that you can hold or you get the the other side of the coin where you know you've got
00:32:18.340
people that you've been training with for years and they come in and they do the heavy lifts
00:32:22.420
and they're gone and they're not putting in the work and they you know they're always going how do
00:32:27.440
you get as strong or be where you're at i'm like well you know i'm here for an extra hour and a half
00:32:32.800
after you are every damn day year over year it kind of has an impact um so those are the two things
00:32:39.760
there's really you know understanding the long-term uh game this isn't nascar it doesn't happen at 200
00:32:47.080
miles an hour um you know you've got to put in work and you know the fact that you busted your ass
00:32:53.340
for three months and then took a month off and now you're back out again really has an impact you've
00:32:57.420
got to consistently stay with it and you've got to put in the work so you know that's that's that's
00:33:05.180
that's the two things that i see i mean it is it is cumulative it takes time it takes dedication
00:33:10.360
anybody that you see that has you know any level of of you know you know world class or size or
00:33:19.100
anything of that nature they put in the time um you're usually talking to somebody that's been at
00:33:24.200
it for 10 or 15 years so what do you say that say those guys one thing i've i've seen happen a lot
00:33:30.240
with uh guys who never lifted they start lifting and they get those newbie gains right i mean they
00:33:34.080
just get really they're every week they're setting prs they're getting bigger and then all of a sudden
00:33:39.960
just comes to a standstill and they just get frustrated and they stop um is there like any
00:33:45.840
i don't know mindset shift or like anything you can tell those guys who have reached that plateau
00:33:51.460
that just keep chugging along yeah i mean you actually even see this on the very elite level so i i
00:34:00.080
see this all the time like um you all see somebody that's been training for a couple years and they're
00:34:06.140
like they're doing phenomenal everybody's like man they are going to be the next greatest thing of
00:34:10.260
power lifting and i always just okay we'll wait and see because two years does not tell you that
00:34:17.240
um because you know what's going to happen is they are going to slow down you know or the gains are
00:34:22.920
going to quit coming or they're going to injure themselves and you know the long-term thing is you
00:34:27.540
have to figure out how to work around that stuff you have to figure out how to make this part of
00:34:32.800
your life a lifestyle um you've got to figure out again you know how to work through you know those
00:34:39.460
issues that come up how to stay focused and dedicated when you know maybe i'm there's going to be a year
00:34:46.260
where you're going to work and maybe your bench press moves up five pounds i've gone for years with
00:34:51.580
zero moves on my bench press and um you know you've got to you've got to learn to love what
00:34:58.000
you're doing yeah and so you know if you're going to reach that phase no matter who you are and you've
00:35:07.760
got to understand that uh you know that's that that's part of it and focus on the pieces that are
00:35:12.300
moving and try to work on always have some sort of goal that you can be working on so it doesn't
00:35:18.720
have to be the well if my bench press doesn't move up 10 pounds in the next three months i'm a failure
00:35:23.920
but you know am i making progress in some other area am i getting more functional am i moving this
00:35:30.840
area up and am i working am i getting my work capacity there's so many things you've got to look
00:35:35.640
at in different ways and uh you know also being willing to stay disciplined without having that
00:35:44.720
positive reinforcement of making gains like you did when you started so you know that's that that's
00:35:51.560
that's the thing you've got to figure out how to do that okay um what's your uh thoughts on accessory
00:35:57.200
work you mentioned the shoulder rock right can you explain what that is and uh you it's sort of
00:36:03.060
like a mace right is that what that is yeah so it's a classical play on a uh an instrument that's
00:36:08.280
been a long around a long time the the uh gata or the mace um which is uh was used in classical
00:36:14.440
fighting cultures uh for shoulder development um mine is a i guess you would call it a modern version
00:36:20.880
of that um it's a little bit longer it's loadable with a standard olympic plates um that does a few
00:36:29.000
different things without trying to spend too much time on it and then i've got a uh a coaching video
00:36:34.480
that goes with it that is very clean very refined on how to get someone up to speed on doing a proper
00:36:41.120
swing and then also integrating that swing pattern uh with some of the developmental kinesiology pieces
00:36:47.280
um to really get the the shoulder plugged into the core properly which that's where the breakdown
00:36:53.980
comes with it causes a lot of uh shoulder issues from both um the trained people and the non-trained
00:36:59.940
people i could go into there's a dissertation on that for quite a while but i'll try i'll try not to
00:37:04.840
um um but uh yeah it's basically uh you're swinging it around uh over your head down around behind you
00:37:12.740
and basically actively opening up the shoulders um so it's with a with an eccentric load instead of
00:37:20.640
instead of like mobility you know like stretching work you're actually actively open them up and then
00:37:26.240
you're actually engaging all the supporting structures from lats the subscap everything
00:37:31.560
and then the way i teach it you've actually got that integrated into the core um which does a
00:37:37.640
developmental reset um and uh so it it's it's a great tool because you're you know you're you're
00:37:46.320
you're getting a workout and you're actually getting up to speed and you're getting improved
00:37:53.580
flexibility you're getting improved uh like i said mobility stability and strength all in one
00:38:00.100
um so it's something i'm really passionate about i've trained uh some of the best bench pressers in
00:38:05.080
the world on it they've absolutely loved it helped a number of people with uh rehab post-surgery rehab
00:38:11.040
actually uh in particular uh eric's photo the best bench presser in the world um i did his uh
00:38:17.740
shoulder rehab uh training plan and we integrated the shoulder rock and he's had
00:38:22.780
absolutely phenomenal success um i've again getting tremendous feedback from from from around
00:38:30.340
the world i've been shipping it around the world um from people and uh it's people just love it too
00:38:35.880
that's that's the awesome piece is it's not this extra piece that you've got to do like i get i get so
00:38:41.320
frustrated that that's where a lot of newbies i think go wrong maybe i should have gone into this
00:38:46.000
conversation is i see so many people now that there's so much content on uh mobility work
00:38:51.800
and they'll spend like 45 minutes like stretching and rolling and you know doing all this stuff on the
00:38:58.860
floor and then go over and train for 15 minutes and go home and you know what they don't make any
00:39:04.680
progress yeah but mobility is so important well yes but you've got to understand actually what mobility
00:39:10.620
is um so mobility issues are typically caused by a shutdown i mean the body is that's its response
00:39:18.440
to try to protect yourself if you get knocked out you've got mobility in all directions um and so i i i
00:39:25.720
i do what's called magic tricks all the time uh with people that you know they can't touch their toes
00:39:30.760
and they've got pain at eight inches away and i'll do some stability drills and all of a sudden they can
00:39:36.100
touch their toes with no pain it's awesome um but it's just some of that uh that integration stuff
00:39:41.680
and at the same time i mean if you're going to go into the gym and lift weights do you think laying
00:39:47.300
down on the floor and relaxing and you know is really going to be the right the right thing to get
00:39:54.240
you primed to lift you don't want to lay down on a floor relax like massage style relax um you know
00:40:02.380
that's stuff that you know if you've got issues do some other time do after you train
00:40:06.000
do on your off days um you know it doesn't mentally get you prepared and honestly it's not the best
00:40:12.000
preparation for training and i see so many people just kind of lose focus on that i know i'm way off
00:40:17.620
top no this is great topic here but um you know i i see it a lot with a lot of newbie stuff because
00:40:23.400
of that there is so much content out there uh on the mobility side and people like think it's this
00:40:28.760
super important piece and yes it is important but you've got to understand you know the issues are
00:40:33.960
because you're lacking stability one so let's work on that and let's get the muscles firing properly
00:40:39.520
so all this should be actually happened in a in movement you need to move before you train
00:40:44.760
not lay and relax so and that's kind of fundamental to shoulder rock as well you know it's you know i
00:40:52.680
have people that get the gains and do it better more efficiently they spend a couple minutes doing
00:40:58.440
that and bam they're ready to go with training um so that's kind of the fundamental thought process
00:41:04.380
behind my whole approach which is which is clinically based yeah so um so do you um with like that assess
00:41:11.820
your work like the shoulder rock do you do it the day you lift or is it like you do it on a
00:41:15.040
like an off day like when should people incorporate things like that so if you've got like um so what i do
00:41:23.720
is prior to training and this is this is my whole fundamental approach um you're going to do movement
00:41:29.240
based stuff to get things firing properly if you're going to come in and squat and deadlift a big problem
00:41:34.280
people have is um and this is a leads into mobility issues as well um but they've been sitting at their
00:41:40.500
desk or they're sitting in their car and in traffic or doing all these things so glutes usually aren't
00:41:44.560
firing if the glutes aren't firing you get shortening of the psoas you know um you know you've got
00:41:50.040
tightness in those areas that automatically pulls the hip forward and if the hip isn't centrated
00:41:56.100
properly it's not integrated into the core properly go it off way off base again but i'll pull it back
00:42:01.100
in so anyway as that happens you don't have proper centration in the joint you don't have stability in
00:42:07.220
the core well the hips are going to the hips are going to tighten up um or you're going to have
00:42:11.660
anterior pelvic tilt as you lift which is going to cause disc issues um because you're you're not able
00:42:18.540
to lift effectively so back to clean this up nice and simple and concise is i'm going to do
00:42:25.020
some movements that are get my glutes firing properly so i'm going to real quick you know
00:42:29.940
do some goblet squats a few sets of 10 see how things feel going to do some rear leg elevated squits
00:42:34.680
uh uh rear leg elevated or bulgarian um squats um with kettlebells or with my body weight or dumbbells
00:42:43.180
boom boom boom hit those and do a couple other specialty things that i have to help with that
00:42:48.560
and then i'm going to move into training and i'm going to be warmed up already it's going to shorten
00:42:53.700
my my warm-up cycle my mobility is actually going to be improved and my performance lifting and my
00:42:59.940
ability to lift safely is going to be better now if i continue and i've i've got major mobility issues
00:43:06.480
because of because of this stuff that still needs may need to be worked short term the long-term
00:43:12.580
problem is is to work on that stability pieces but you may need to do that so if you need to do that
00:43:18.680
you could do your stretching and your mobility work like let's say with the hips in this example
00:43:24.020
after you work out or on your off day um so that's that's kind of the approach there before i bench
00:43:31.000
and before i squat i'm going to do some shoulder rocks open up the shoulders get things integrated in
00:43:35.600
better um and then move into my training i'm going to do my core lifts and then i'm going to do like
00:43:40.840
three supporting movements that that work that so after i bench i'm going to do some triceps like i'm
00:43:47.780
going to do some shoulders and i'm going to work on trying to develop some hypertrophy so you know i'm
00:43:52.940
going to be doing you know three or four sets of 10 to 12 or maybe even higher if it's like uh you
00:43:59.040
know glute work i may be working up towards 100 reps over four sets um so so that's the base
00:44:05.580
of the approach is move get things firing properly get proper joint centration before you train which
00:44:13.920
is going to shorten your training your your warm-up cycle get you better prepared if you've got mobility
00:44:19.240
work that you need to do and it isn't getting resolved with those alone do it on your off days
00:44:24.620
um so that that that's it in a nutshell awesome um so i think one thing a lot of guys have trouble
00:44:32.660
with because you mentioned like there's all this content out there now about training but
00:44:35.840
there's even a crap more about nutrition i think that's where a lot of guys just get i even i i'm
00:44:41.840
like should i do low carb carbs like protein like so do you guys overly compliment complicate the
00:44:50.180
nutrition aspect of training do you think i think so um there the thing is there is a lot of different
00:44:56.280
ways um because there's so many diets have a different level of impact on lifestyle they require
00:45:03.280
a different level of discipline and they have different outputs as well and then people respond
00:45:08.880
differently as well so so there's a lot of stuff and people don't take that into consideration that
00:45:15.100
you know they'll bash on one diet or bash on another because it's not as effective well guess what
00:45:21.360
that may be the diet for you because of what you have going on in life and your level of discipline
00:45:26.380
and your goals um so it really does become relative but people do get way too complicated on it i mean
00:45:35.120
um you know it comes down to it is calories in and calories out if you're training you want to have
00:45:41.740
a decent amount of protein um you're going to need carbs to support training unless you're you know
00:45:47.660
really desperate for or you're really functional not a lot of people are going to be able to do full
00:45:53.120
keto um so you know you're going to have basically 1.3 to 1.4 grams of protein per pound of body mass
00:46:03.500
um carbs are going to be around the same 1.3 to 1.4 if you're trying to gain weight and add some extra
00:46:11.560
mass maybe you're going up to 1.7 1.8 as far as carbs um great way now if you're getting some
00:46:17.640
good carbs and good protein for for energy and recovery you're probably going to want to keep
00:46:22.060
the fats a little bit low just so that your calories don't go through the roof so you know
00:46:26.940
if you keep your fats between you know 150 or 100 grams um you know you're going to make good gains
00:46:33.380
you're going to train well and you're going to progress well but like i said there's a lot of
00:46:38.380
different approaches a lot of different ways um to do that and uh so um you know i know people that
00:46:46.900
have had great success on keto diets i know how you know uh like i said it's
00:46:52.320
there's a lot of different ways but honestly i just gave you a pretty basic approach to that
00:46:58.700
if you want to gain weight you know target putting 500 calories per day on top of your normal diet
00:47:06.340
maybe start with 250 bump it to 500 if you want to start losing weight take out 250 to 500 calories a
00:47:14.860
day and you'll slowly drop weight if you want to know how many calories your base metabolic rate is
00:47:21.040
track everything that you eat without making any changes for two weeks we're talking weigh it and put
00:47:29.620
it into fit day or wherever you need to to calculate your macros and if you're gaining weight or losing
00:47:36.980
weight you know basically it's 3 500 pounds or 3 500 calories per pound of fat so if you're gaining
00:47:44.140
you know a pound a month a week or a pound uh of fat a month you know you're you're that and you've
00:47:52.620
calculated you know your your daily calories are 3 000 calories a day well there's an extra 3 500 per
00:48:01.340
month so roughly just under a thousand calories in excess on top of that so means you're around
00:48:08.800
2200 you know calories does that math make yeah that makes sense yeah okay now you want to gain or
00:48:16.040
lose you know the where you're at you know maybe every year or two you know your your metabolism does
00:48:20.960
change and it does change based on the amount of work so maybe six months or a year if you or if
00:48:25.700
you've made big changes to your training program do the same process again maybe your base is now
00:48:31.860
3 000 okay do you want to gain do you want to lose do you want to maintain okay it's all right there
00:48:38.260
all right there so it just depends on your goals right it does yeah i think one thing i see with a lot
00:48:43.220
of guys who start lifting is that they don't have any gains right they're not they just feel weak all
00:48:48.580
the time like what are you eating like well i'm doing like the paleo diet like dude you need more carbs
00:48:52.720
like you do you do and that's why i said it's like i said some people really succeed with that but
00:48:57.280
honestly from a performance standpoint paleo or keto are not performance diets yeah you've got to
00:49:03.080
have carbs in there that's why i said so um and if you're adding carbs in there you know the success
00:49:08.260
paleo and ketos have a lot of high levels of fat so you know you're gonna so your so your calories
00:49:13.340
don't go the roof you're gonna have to drop some of those out um so it it really isn't rocket science
00:49:19.320
yeah um and uh you know so if you if basically if you're being responsible with you know get enough
00:49:27.660
protein be responsible with your carb and fat intake um but i do see a lot of people that just
00:49:32.580
simply don't eat enough um you know they especially people that are you know the ones that can't gain
00:49:38.740
weight they always say oh i eat a ton and trust me they're not eating a ton go input everything that
00:49:44.440
you eat and you will find out that they simply don't i mean i got on reddit the other day and
00:49:49.180
and uh somebody had posted uh like jim windler so jim windler's a powerlifter uh did some stuff with
00:49:55.560
elite fts um it's got a pretty good uh entry level uh training program uh for people ebook style stuff
00:50:03.280
and uh somebody had posted his diet up and they're like oh my god how can he possibly eat that much a
00:50:10.100
day is that a joke and i'm looking at i'm like this is your people's problem i mean seriously
00:50:14.620
that's a diet for me that is a diet i would be losing weight like crazy if i ate that little and
00:50:22.280
these people are like freaking out going how does he eat that much right you know you just got to
00:50:26.340
start building it up yeah you know it's like anything else so there was there was a funny video
00:50:31.000
where some like i guess did you see how the rock posted his diet it was like like 10 pounds of
00:50:37.220
food a day and it was like cod like with every meal and this guy this guy tried to follow the
00:50:42.140
rock diet and like he ended up throwing up at three o'clock just too much food it was pretty funny
00:50:48.140
yeah and you gotta and i mean you just gotta you're not gonna turn that on yeah yeah if you're not the
00:50:54.020
rock yet don't eat the rock diet if you're 150 pounds don't eat the diet that's gonna that a 270
00:50:59.200
pound eater is gonna but you're gonna you know guess what you're gonna need to eat more if you want
00:51:03.140
to get up to 220 pounds exactly the body costs it costs a lot of energy to weigh that much it does
00:51:08.880
does all right so let's get talking about you're doing some great you're talking about you've quit
00:51:12.280
the corporate gig you're doing the uh full-time coaching and stuff and you're doing some really
00:51:16.720
interesting things with technology uh with with the online coaching can you talk a little bit about
00:51:21.420
your new program that you've come out with yeah yeah so uh you know um obviously i've been
00:51:27.000
i'm pretty effective with you know my training programs on myself um uh i'm a pretty strong guy
00:51:33.760
in general but you know i'm not i'm not terribly gifted um on that end and it's just been a lot of
00:51:41.260
years of hard work and figuring things out had ton of success with taking a lot of other people just
00:51:46.140
you know to the same levels um you know i've got tons of number one number two number three number four
00:51:51.900
ranked men and women in the world that i've trained and these are not people like a west side barbell
00:51:57.920
that they're recruiting people i'm taking people from the my local portland oregon you know training
00:52:04.320
area and you know you know making them making them the best and uh so i've been playing around with
00:52:11.340
um basically velocity-based uh training methodology for the last few years um i've got uh a couple items
00:52:18.140
they're they're made in australia but they're uh um you know basically measuring bar speed and power
00:52:24.760
output but they're pretty expensive but i've really refined my approach with that and uh so from an
00:52:30.960
online aspect i'm i'm starting to get involved with that because now i've got the capability so i talked
00:52:35.920
about i'm filming the duff and movement series so i'm i'm really developing this really in-depth
00:52:41.380
library of both clinical and training knowledge it's like in there's like 10 hours worth of content
00:52:48.400
that that's going into this library um but between that and the the velocity-based uh uh training so
00:52:56.680
there's some new pieces that have come out that are much more economical you know they sell for 189 not
00:53:02.220
2200 which makes it a viable option on a on a on for a daily person and the value in the velocity-based
00:53:11.160
training is really not training around velocity parameters but per se but using it as an auto
00:53:16.660
regulation tool and what auto regulation is is basically managing um both cns fatigue and fatigue
00:53:26.080
accumulation and making changes to the training program prior to the fact of you going over the
00:53:33.760
cliff or whatever and basically managing the training based on how your body's responding
00:53:38.800
and if we get into like the science of training i mean the most researched methods in the world
00:53:44.840
come out of you know the russian the eastern european block i mean they they they covered people over
00:53:50.840
cycle over cycle over cycle uh in cycle i mean olympic cycle so you know that's a four-year cycle and
00:53:57.760
they did multiple of these so you know it's research over like 20 30 year periods on athletes
00:54:02.700
and uh in the end you know variability so varying both intensity and um and and volume parameters
00:54:17.380
has a huge impact and the most it's it's not progressive loading but variability over basically
00:54:24.480
four week periods of time and so from a planning aspect you can really dial down
00:54:29.540
very intricate and effective plans based off of these methods but and this is where like the
00:54:38.140
auto regulation comes in that i'm doing is we talked about my life and i know you've got stuff going on in
00:54:44.580
your life but you know these these athletes that they did the research on they were athletes and they
00:54:50.820
were athletes in the eastern block that wanted to show the world that they were the best and they worked
00:54:56.580
in a compound and they didn't have family around and they didn't have jobs their job was to wake up
00:55:02.700
to eat to train to eat get a massage and train again and the only variable was um was training so for all
00:55:15.000
the rest of us you know guess what you know a bad day at work an argument with the wife bad traffic and
00:55:22.360
all these other things feed on top of your training plan and i don't know how to manage that without
00:55:30.480
like really getting feedback and uh so anyway my online training system so a client i send them
00:55:37.580
basically this gyroscope that goes on their arm and that feeds to a portal i write a program based on so
00:55:44.860
i'm basically i look at filming uh so my assessment period takes several weeks i'm reviewing
00:55:50.520
their lifts um how they're moving and i am basically developing a training plan based around
00:55:58.420
what their goals are where they are in the life cycle of an athlete how they're moving which it
00:56:03.960
deals with exercise selection what i have them doing from a prehab rehab standpoint and basically a lot
00:56:10.800
of feedback from that duff and movement series and all that library and then i write this training
00:56:16.120
program in my training program i load into this uh uh this uh this portal which feeds right to their
00:56:24.100
iphone or android phone or basically their their mobile device so it'll pull up for their day of
00:56:31.500
training they've got uh right there on their mobile device which is linked to the the band on their wrist
00:56:37.040
um or on their arm and uh it'll have the training plan but it'll also be based on variables so so
00:56:44.860
that's how i'll auto regulate and is is um basically um basically around the parameters so they'll be
00:56:51.540
lifting and and uh so as they're lifting it'll say oh you're going to do this exercise and
00:56:56.320
the video will be right there and i'll be walking through my coaching points on their mobile voice like
00:57:02.760
i'm there like i was there in person and then um then they'll be able to lift up to a certain weight
00:57:09.940
based on the parameters and if their cns is fatigued you know instead of doing a 350 pound squat maybe
00:57:16.140
they work up to 325 um because of you know of you know a fight or stress at work or any of those things
00:57:24.720
or maybe they'll work up to 350 pounds but because of a late night bachelor party with a buddy
00:57:31.720
their fatigue accumulation is beyond what i expected as far as the training plug program i wrote because
00:57:37.480
i can't anticipate that so instead of doing the five sets i had planned they can only do three and
00:57:43.540
again that's because of the the the parameters that i'm telling them to train around and and they're
00:57:48.760
getting the feedback right there on their mobile device saying here's the speed that you're lifting at
00:57:52.760
so this is what you're able to lift to and so on so and then all that's feeding right back into the
00:57:58.160
portal so i'm able on a weekly basis so i'll review videos of their lift and see how they're improving
00:58:04.920
uh and how they're moving based on the feedback i'm giving them so i may assign some new corrective
00:58:10.480
movement patterns i may change the exercise in their training program i may change what they're doing
00:58:16.380
from an activation pattern prior to lifting but i'm also seeing exactly how they're performing
00:58:21.860
uh and getting all the data of every set and every rep that they're lifting and then revising their
00:58:27.980
training plan from there so it's it's some pretty cool stuff i mean um so from i call it virtual
00:58:33.740
coaching because really it is um you know there's a ton of people that do online coaching and they
00:58:39.320
write you know they they give this template or that template and they may you may as well just buy
00:58:43.860
their ebook because that's really all it is um but here i'm creating an individualized plan
00:58:50.140
based on how someone's moving and uh you know using some um some some very in-depth methodology
00:58:57.080
from a movement perspective on how i do that doing auto regulation and from the the client perspective
00:59:03.660
i mean they've got their the private uh content on coaching and moving right there on their mobile
00:59:09.820
device they're getting feedback on their lift um and which is telling them what to do if i was there
00:59:16.240
as far as calls for weights and number of sets and then you know i'm getting that data and using that
00:59:22.700
for for refining their plans for the future and how they're responding to that plan um so so anyway
00:59:27.900
it's pretty cool stuff that is some cool stuff where can people find out about that uh it's on my
00:59:32.620
website kabukiwarrior.com so there's some details on uh uh training plan i'm you know i'm it's it's
00:59:38.640
pretty awesome it's it's really for like you know if you've trained for like 18 months or better
00:59:43.060
um so it's not like off the shelf um so if you're if you're coming in uh and haven't trained before
00:59:48.960
probably don't need to use it um but uh really a lot of intermediate uh to uh to advanced lifters
00:59:55.960
um i do train elite lifters the best of the best as well but uh um that's really where this is kind
01:00:03.620
of targeted is is your intermediate to advanced lifters and uh yeah it's it's it's great so that's
01:00:09.900
awesome well christopher this has been a fascinating discussion a lot of great takeaways from here
01:00:13.440
thank you so much for your time i really appreciate it appreciate the opportunity our guest today was
01:00:18.160
chris duffin he is a world record-setting power lifter as well as weightlifting coach you can find
01:00:24.780
out more about his work at kabukiwarrior.com also at elite fits that's e-l-i-t-e-f-t-s.com he writes
01:00:32.620
content there also make sure to check out his youtube channel if you are interested in power lifting
01:00:37.280
weight lifting he's got a lot of great free content there to help you improve your lifting
01:00:42.540
well that wraps up another edition of the art of manliness podcast for more manly tips and advice
01:00:49.320
make sure to check out the art of manliness website at artofmanliness.com and if you enjoy
01:00:53.660
this podcast i'd really appreciate it if you could give us a review on itunes on stitcher whatever it
01:00:58.740
is you use to listen to the podcast also the best compliment you could give us is recommending the
01:01:03.160
podcast to your friends i'd really appreciate that until next time this is brett mckay telling you to