31 – John Rusin, The Experts Guide to Building Injury Free Muscle & The 6 Phases of the Perfect Dynamic Warm Up for Hypertrophy Training

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Joining us on the Muscle Expert podcast today is elite sports performance coach and the creator of Functional Hypertrophy Training (FHT), Dr. John Rusin. Dr Rusin is an internationally recognized strength coach, speaker, and writer. His clients range from MLB All-Stars,  NFL All-Pros, Olympic Gold, Bronze and Silver Medalists, All-World IronMan Triathletes, World-Record-Holding Powerlifters, Elite Bodybuilders and Figure Competitors.

Ben and Dr. Rusin get into the six phases of the perfect dynamic warm up in detail, some key insights learned from the recently passed Fred Hatfield, the best test to identify red flags in your movement quality and why creating tension and having optimal pillar stability is key for muscle growth. Be sure leave your comments on the episode over on Facebook and become a part of the Muscle Expert community!

In this Episode:

  1. The 6 Phases of the Perfect Dynamic Warmup

  2. Functional Hypertrophy Training

  3. Primer sets for enhancing movement quality.

  4. Creating tension and how to maximize your ability to contract under load.

Time Stamps:

  • 9:20 – Theoretical vs applied science, knowing the science and knowing how to apply it.

  • 18:00 – Finding the one thing that moves the needle the most, before creating a program. Offsetting the domino effect.

  • 20:05 – The integration of prehab/rehab and training

  • 22:22 – The best test to identify red flags in your movement

  • 24:45 – Improving contractile ability key concepts for enhancing exercise execution.

  • 28:40 – Proper sequencing of the perfect dynamic warm up in 6 to 8 minutes.

  • 33:30 – Foam rolling, does it work?

  • 40:00 – Corrective exercises for addressing red flags.

  • 45:19 – Proprioceptive inventory sets

  • 49:00 – Enhancing Authentic movement patterns, quality over quantity in your training.

  • 51:00 – Fred Hatfield key insights and force based training.

  • 52:08 – Combination base supersets for exciting the CNS.

  • 55:10 – Functional hypertrophy, the best of both worlds.

  • 1:00:18 – Priming key areas for maximizing movement quality with primer sets.

  • 1:06:30 – The importance of being well rounded in your training.

  • 1:12:15 – Using isolation movement and how to use them, direct arm training and more.

  • 1:21:00 – What Dr. Rusin is reading currently.

Resources Mentioned:

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Ben Pakulski

Ben Pakulski

Since first lifting weights as a teenager, Ben has been on a mission to do whatever it takes… …to become the most muscular man on the planet! On the eve of The Arnold Classic, he confronts the dark realities of bodybuilding… And his own future! Follow him on his journey…

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About the Podcast

Formerly the Muscle Expert Podcast. The world’s top authority on intelligent muscle building and fat loss gives us a simple to understand deep dive into the complex world of building a body you love, and living your greatness. Weekly interviews with leading experts in a vast number of scientific fields focusing on health optimization (nutrition, sleep, hormones, mindfulness and mind set), strength, (both physical and mental), and muscle hypertrophy. Learn proven strategies for optimum life performance, whether it be in the gym, the board room or the bedroom; this is the blueprint for becoming the upgraded modern man. Ladies, this podcast is for you too. The topics, tips, and life hacks covered are essential for every individual who wants to upgrade themselves mentally and physically.

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