What does it do? really What does it mean to be strong?
Sure, you can approach the subject like an old-school gym rat, and believe that the only thing that matters is how much weight you can move, prioritizing lifting as much iron as possible over anything else. But that’s not how everyone spends their time – and that doesn’t necessarily make them any less powerful.
Take someone like Andy Spear, CSCS Spear has trained for many different aspects of strength, especially since his long career in fitness has been very different in focus. She is a gymnast and track and field athlete, fitness model and MH Another Best Trainer winner, then fan-favorite Peloton instructor, paved the way for the platform’s treadmill classes.
Spear joined MH America Director of Fitness Ebenezer Samuel, CSCS and exercise physiologist and strength coach Dr. Pete Davidson for MHStrength talks to discuss all these different aspects of strength and the concept of strength, which includes absolute strength, aerobic strength, aerobic strength, explosive strength, and functional strength. The discussion ranges widely from Speer and Davidson’s approach to looking at training, longevity, and fitness from a multidimensional perspective.
Powerful Empowerment Talks with Andy Spear
Viewing power from a multidimensional lens
Ebenezer Samuel: Do you think we view power too one-sidedly?
Andy Spear: I think some people look at power—I don’t want to use that word in a one-sided way—but they can look at it from their perspective of what’s important to them and what they prioritize in their lives at the moment. And I think that ebbs and flows [your] 20s, 30s, 40s. Some people kind of stay in one lane. Some people have different fears and different experiences and priorities. I never want to be someone who says you have to do it this way or think about it, that’s not how I work.
ES: Because it also fuels one side [thinking] Anyway, right?
AS: exactly I’ve always been a little more of a jack of all trades than a dot chasing one thing. Over the years I’ve competed in Olympic lifting, I’ve lent my hand to day-to-day physique competition. I have never been to the gold medal position in these events, but doing all these things, I am doing well in everything.
how strong too Strong for absolute power?
ES: An interesting question of absolute power is how much of it do you need? You get to a certain point, when you can deadlift 400 pounds, you can bench press like 300 pounds – when is it too much? And when are there diminishing returns?
Pat Davidson: When I think of a strong man – this is a very basic place to start – a 2-3-4, man. What I mean is two plates on the bench, three plates on the bench, four plates on the deadlift. If you can do that, I’m like, “Hey, you’re strong.” You can obviously go beyond that. But a 2-3-4 guy is kind of where my mind started to be like, you check that box.
AS: I would completely agree with Pete about the traditional easy barbell calculation, ‘do you have the general strength to lose weight so you don’t feel like a weenie,’ – but recently in my life, just between classes, trying to be an athlete, I started training a little bit for Heroics, so we only have enough time to train and focus on one thing. I think there is still great benefit to training and reaching that upper extremity strength range. I think it’s still very important. I think as we and I get older, and if I’m training to power lift, then yeah, we’d better get up there. If I am a bodybuilder, this is definitely an important part of it. If I just want this neuromuscular adaptation to be there, I can still train it. And what I’ve been doing lately, is just like working up to one or two sets that feel too heavy for me. I’m not going to lie, I haven’t been tracking my numbers in that high-end department for a while, but just being able to tap into it for a few sets and a few reps and then back off, and I’m not doing 10 doubles on anything, because I don’t feel like I’m doing it for where I’m at, but still being able to get a response with the barbellos system. At a lower volume, but still get that stimulus. And that’s kind of where I’m at. I think being really strategic with your heavy reps, and even being really strategic with your failure or whatever you use for your work sets, and not having fluff around is really important as you age and your time commitments go on, and as you get interested in other things outside of the gym.
ES: I kind of disagree. I get the 2-3-4 thing – but I think it’s almost oversimplified. I generally think of it as everyone should be able to bench press their own body weight. If we go with the squat, you should be able to do half or a quarter of your body weight. And you should be able to deadlift one and a half times your body weight.
Balance between muscle and cardio and performance and longevity
ES: Is there an upper limit where you want to put on a certain amount of muscle without losing your heart?
PD: It is so inconsistent.
AS: yes. Is it based on your goals? If my goal is to look good as a 180 pound guy, do I want to look like I have a good physique?
ES: What is longevity?
AS: Performance and longevity live on opposite sides of the spectrum.
PD: This is a difficult conversation. I would say that high performance is definitely where it separates itself from longevity. What it takes to compete in some sports at a very high level, but other sports may be a little less. Elites in some sports are probably healthier than elites in others.
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