Article Rundown

• Answering your questions LIVE!
• Lifting with a disc bulge?
• Brian’s training before 10/20/Life?
• Vacuums for core strengthening?
• How to get your questions answered!

Answering Your Questions!

In this blog, I will address the questions I received during my recent livestream Q&A on October 25th. If you would like to watch the full livestream for more in-depth answers, you can do so [HERE]. For those who may not know, I go live on YouTube every Friday to answer any questions you might have. If you have a question you would like addressed, please check out my community posts on my YouTube channel [HERE] and submit your question in the comments of the corresponding post!

Question 1

The first question I received during this livestream was, “Can I go to the gym with a disc bulge and nerve compression?” The truth is, you can do whatever you choose; it won’t affect me, but it will impact you. So, can you go to the gym and perform movements, including the McGill Big 3 or other exercises you’ve been able to self-diagnose using Back Mechanic and Gift of Injury? Perhaps with some insights from 10/20/Life and Ultimate Back Fitness and Performance? If you have integrated these resources to create a suitable plan, then yes, you may be able to go to the gym. However, if you are asking whether you can engage in any activity you desire despite having a disc bulge and nerve compression, I would strongly advise against it. Even if you do not perceive that you are exacerbating your pain, without a full assessment, you may indeed be worsening your condition. To provide a thorough answer, I would need to ask you several questions to gather more details about your injury and movement patterns. This underscores the importance of obtaining a comprehensive assessment from a professional, particularly in more complex situations. The specifics of your injury can significantly influence the answer to this question and what activities you can or cannot perform. If you believe that an assessment may be beneficial for you, consider scheduling a consultation with me. I offer both virtual and in-person consultations based on your circumstances. More information can be found [HERE].

Question 2

The next question I received was, “Brian, how did you train in the beginning before developing 10/20/Life and these methods?” For the most part, I relied on instinct, which led to a training style quite similar to what 10/20/Life has become, albeit with some mistakes along the way as I learned through trial and error. However, when I began training with my crew back in 2003, I followed a conjugate method for a while, incorporating two max effort days (upper and lower) and two dynamic effort days (upper and lower). Initially, this approach worked well, but it eventually resulted in numerous injuries and burnout, which significantly hindered my progress. If you want the full history of how I used to train, I encourage you to check out the podcast I recently released with Nate Kapp, where we discuss my powerlifting and bodybuilding past, as well as how my training evolved over time, ultimately leading to the development of 10/20/Life. You can find that podcast [HERE]. In general, I trained based on how I felt on a daily basis. I often didn’t know what I would do at the gym until I arrived, went through my warm-ups, and assessed how I was feeling to determine if it was a good day to push myself. Thus, my past training involved a mix of conjugate methods and elements reminiscent of what 10/20/Life has become today.

Question 3

The third and final question from the livestream I will cover here is, “Since you push your core out to brace, should you still train your transverse abdominis with something like a vacuum, even though it involves sucking your belly in instead of pushing it out?” When you stiffen your core and push your abdominals out laterally, you are still engaging your transverse abdominis. This activation helps stabilize your spinal extensor muscles, leading to a stronger core and better spinal support during lifting. You can visualize this by imagining the sensation of needing to release gas or use the restroom. However, when it comes to the vacuum exercise, the decision will depend on your goals. If your aim is to excel in bodybuilding and achieve a front double bicep pose with a vacuum, similar to Arnold Schwarzenegger, then it may be beneficial to train this movement. Conversely, if you have a lower back injury or are a strength athlete, I would advise against this exercise. While targeting your TVA with a vacuum may seem like a good idea to engage all aspects of your core, it can exacerbate pain for individuals with back issues, potentially worsening their condition. For strength athletes, this exercise lacks practical carryover; there is no strength training exercise that exclusively engages the TVA. You engage your core as a whole to stabilize for heavy lifting. Therefore, it may not provide any tangible benefits for those looking to increase strength, and it could worsen issues for individuals with back pain or injury.

Want Your Question Answered?

For more questions answered from this video, I highly recommend checking out the full livestream Q&A [HERE]. If you have a question you would like to ask me for my next livestream Q&A on November 1st at 12 PM EST, please submit it in the comments of my community post [HERE]. Thank you for joining me, and I look forward to answering your questions in the next session!

BRIAN DOES ONLINE AND IN-PERSON COACHING!

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