This Week I Learned #81
“Go to bed smarter than when you woke up”
019-12-16
Joe Rogan’s interview with Pavel Tsatsouline. Quite timely given my recent focus into Pavel’s strength training philosophy. In addition to previous week’s learnings:
Three big modes of strength development: step-ladders, periodized cycles and variable. Step ladders is the gradual increase of weight when it gets easy. Cycles typically consist of starting off lighter than what you can do, then progressively getting closer to your 1RM by the 3rd week and exceeding it by week 4. The endocrine system allows for 2 out of 4 weeks to be dedicated to heavy lifting so that’s the typical cycling path. Variable is like the Boris Sheiko method. You can’t find the pattern.
Type 2 muscle fibres (fast twitch) decline as you age and that results in people breaking hips and all kinds of injuries as you age. The only way to build type 2 fibres is through speed and heavy lifting. Ergo, lifting heavy will keep your body younger longer.
Long, drawn out cardio is type 1 fibre (slow twitch) and it’s not uncommon to see rapid aging for athletes who train type 1 fibres (i.e. marathon runners). 53min mark has further details related to the value of training type 1 fibres because of the large amount of mitochondria associated with it. Mitochondria is deemed to be associated with aging. A morning routine to incorporate to train these fibres is to incorporate 1 - 3 sets of push ups that stay in constant motion (no finishing the full movement) for 30-60 seconds in duration and 5min+ rest in between sets.
2019-12-17
Stuart McGill’s Big 3 for core stability. McGill is a world renown spine expert and my brother taught me his 3 exercises I could incorporate into my daily warm up sessions for firing up the core before training. A key trigger for the bird dogs has been to feel the glutes squeezing as I kick out my legend also to refrain from using upper traps when raising the opposite arm. Both the Curl Up and Side Bridges should be done while breathing, something I constantly forget to do. https://runwaterloo.com/the-big-3-exercises-for-your-core/
2019-12-18
Podcast with Adam Grant, Org. Psychologist @ Wharton, and Tim Ferriss on systems to be productive/effective:
Sprinkling vs. Chunking: Chunking leads to greater satisfaction and sense of accomplishment because people who sprinkle feel that what they do is just a little drop in the bucket but chunking is like a full dedication and brings about greater satisfaction. Sprinkling is akin to doing 1 small thing everyday vs. Chunking is dedicating a full day to one major task like meetings all day.
A reframe on using time: sprinkling results in the pressure of having to think about doing something every day but chunking allows you to go deep into an activity and not feel guilty because you dedicated the whole day for it.
Conscious of Energy vs. Time. People who are diligent on time management end up wasting time trying to stay in time for everything and worrying about not being great with their time, whereas those who are aware/conscious of energy and how they spent their time are more in-tune with activities in the moment.
2019-12-19
How to setup a remote podcast. For video conferencing, Zoom is preferred as it’s had the least impact for buffering for other remote podcasters. The important thing for remote recording is the need to record sound in separate tracks. A track for you and a track for your guest. Software like Zencastr does split track recording for you but if you have a recorder/mixer like the Zoom H6, then you can link it up directly into your laptop and use it as an external audio recorder. Just another case for why investing in a Zoom H6 might actually end up paying dividends as it allows for higher quality audio + editing for in-person and remote. Most comprehensive set up video is: https://www.youtube.com/watch?v=s8tKo-0u_Ew
2019-12-20
Quite an exhaustive and comprehensive view on wealth creation by the founder of Converkit, Nathan Barry. The article has an awesome graph that shows the 4 progressive ladders of wealth creation that helped me put my own career in a different context. The reality for me has been accepting that as I’ve been switching careers, I’d been focused on the first ladder. The Time for Money (i.e. salaried income) ladder. Though the priority was on finding something that excited me, it’s kept me on the first ladder all these years instead of progressing me into a position for the next ladder. However, building OMDV has been a foray into the furthest side of the ladder as I hope to turn it into a media platform that would fit under the “selling products” ladder. I would say my writing and podcasts are in the lowest rung of ‘digital products’ on this ladder. With the goal of investing and building businesses, and working on helping people in their own journey to self-mastery… it seems that I would be in some mix of the Productized Services and Selling Products. Regardless, I definitely lack the finances so will have to focus on achieving the first ladder in an area that I hope to build expertise in… which is helping people reach self mastery and building utopian organizations. https://nathanbarry.com/wealth-creation/