Ep. 473: Paul McIlroy Reveals the SECRETS of Perpetual Strength

Hot diggity dayum, this was one HECK of a jam-packed episode. It's also my longest to date, and for good reason.

Paul and I dove deep into a topic near and dear to both of our hearts: building perpetual strength 

1. Introduction and book promotion
   - Paul's new book "Perpetual Strength" (which you can - and should - check out here: https://www.dragondoor.com/products/perpetual-strength-paperback/) 
   - Aleks's 9-minute kettlebell and bodyweight challenge (which you can get for FREE at http://www.9MinuteChallenge.com) 

2. Paul's background and early experiences
   - Martial arts and strength training
   - Experiences with UFC fighters Matt Hughes and Robbie Lawler
   - Predicting Rashad Evans' victory over Chuck Liddell
   - Natural strength and athletic abilities of Robbie Lawler and his twin brother

3. The importance of variety in training
   - Historical approach of old-time strongmen
   - Integration of wrestling, gymnastics, and other forms of training
   - Modern specialization and lack of overall strength and adaptability
   - Being 90% good at many things vs. 100% at one specific thing

4. Comfort zone expansion in training
   - Defining comfort zone expansion
   - Limitations of training to failure
   - Benefits of sub-maximal training for long-term muscle growth
   - Paul's experience with the 40-kilogram kettlebell press
   - Psychological factors in training

5. Strength cycling and programming
   - Principles of strength cycling vs. traditional intensity cycling
   - Importance of training in relative comfort and gradually increasing load
   - Paul's approach to programming and making strategic adjustments
   - Role of the central nervous system and making "grand gestures"

6. Practical applications and personal experiences
   - Applying comfort zone expansion in Paul's own training
   - Adapting training programs to individual needs
   - Insights gained from working with different athletes and coaches
   - Importance of consistency and long-term planning

7. The role of science and art in training
   - Balance between science and practical experience
   - Limitations of scientific studies and the need for a holistic approach
   - Impact of stress and psychological factors on performance
   - Understanding and applying the underlying principles of strength training

8. Professional bodybuilding techniques and hypertrophy
   - Ronnie Coleman's emphasis on the lower portion of the lift
   - Biceps, triceps, and rear delts and their relation to hypertrophy
   - Barbell curl as the "king" of bicep exercises
   - Importance of consistent progress over going to failure

9. Loaded stretch and programming
   - Loaded stretch not the primary driver of hypertrophy
   - Importance of exercises with high poundage potential
   - Incremental weight jumps and their impact on programming
   - Combining various exercises for overall strength and hypertrophy

10. Paradigm shift in training approaches
    - Lifter A vs. Lifter B and their different training approaches
    - Lifter B's higher volume leading to greater progress despite lower growth stimulus per set
    - Challenging the traditional view of training to failure

11. Real-world applications and practical insights
    - Mail carriers and mechanics as examples of sub-maximal training
    - Anecdote about chopping trees with an ax
    - Arnold Schwarzenegger's intuitive training methods

12. Critique of sports science and modern training
    - Limitations of sports science studies and the need for contextual understanding
    - Learning from the best in the field, such as Charles Poliquin
    - Practical, real-world experience in training

13. Historical strength training and its relevance
    - Impressive feats of old-time strongmen
    - Necessity of avoiding injury and the conservative approach to strength development
    - Potential benefits of historical training methods in modern training

14. The role of comfort zone expansion in training
    - Consistent progress and reduced risk of injury
    - Adapting training methods to individual needs
    - Avoiding the pitfalls of overly aggressive training

15. The impact of aging on strength and training
    - Examples of athletes who improved with age
    - Adapting training methods to maintain progress as one ages
    - Importance of consistent progress and training quality

16. The importance of practical training methods
    - Informing modern training with historical and practical approaches
    - Critical approach to sports science and a focus on practical insights
    - Learning from the best in the field and applying practical methods

17. Final thoughts and recommendations
    - Practical training resources, such as "Perpetual Strength"
    - Importance of long-term progress in strength development