What is the typical weekly training split at Super Training Gym?

The gym schedule is Tuesday, Thursday (3-7 PM) and Saturday, Sunday (9 AM-1 PM). The training split involves lower body twice a week (squats on Saturday, deadlifts on Tuesday) and upper body once a week (bench press on Thursday).

What key strength training concepts did Mark Bell learn from Louie Simmons and Westside Barbell?

Mark learned about accommodating resistance using bands and chains, speed/dynamic effort training to increase force and acceleration, maximal effort training with varied exercises to avoid CNS burnout, and repetition effort (hypertrophy) for building muscle mass through accessory work.

What are Mark Bell's recommendations for new or intermediate lifters?

He advises keeping it simple with about five core exercises, prioritizing training that makes you feel better, and seeking out mentors for accelerated learning. He emphasizes that the basics are key, and special tools are not necessary for strength gains, but anyone can use them.

What are some effective assistance exercises for deadlifts and squats?

Mark Bell recommends single-leg exercises like lunges and step-ups for different stimulus and range of motion. For deadlifts, partial range of motion deadlifts (off blocks or a rack) are helpful for building lower and upper back strength, which can improve speed off the floor.

How does Mark Bell recommend using the Slingshot for bench press training?

While it can be used for heavier weights, Mark primarily uses the Slingshot for more reps and sets after main lifts. This 'future method' allows lifters to handle more volume and prepare their bodies for heavier raw weights in the future.

What warm-up and back exercises does Mark Bell use for bench press?

He uses band pull-aparts and rows, holding the contraction for several seconds, to activate the upper back and lats. For shoulder mobility, he performs a 'funky chicken dance' with a barbell, moving it around in various positions to open up the shoulders and allow the bar to touch the body cleanly.

What is considered a decent deadlift for a non-competitive, recreational lifter (e.g., a 40-year-old at 180 lbs)?

Mark suggests aiming for a multiple of body weight, such as a double body weight deadlift. For a 180-pound individual, a 360-pound or 405-pound (four plates) deadlift would be an awesome and impressive goal.

What did Mark Bell learn from legendary powerlifter Ed Coan?

He learned about Coan's 'one and done' approach to main work sets and his philosophy of 'be nice to those who are nice to you and that's it.' Coan's unwavering discipline and hard work were also significant inspirations.

What is Mark Bell's advice for minimizing injury risk as one gets older in strength training?

He emphasizes proper nutrition (adequate food intake), consistent sleep and naps, and avoiding 'stupid stuff' or pushing too hard at the end of workouts when fatigued. He also stresses the importance of viewing strength as a long-term process.

How does Mark Bell define true success?

To Mark, success is "the simple act of being good for a long period of time and doing the right thing over and over and over again." It's about continual effort, making good decisions daily, and standing the test of time, rather than fleeting achievements or material wealth.

Key Moments

Mark Bell Interview | The Tim Ferriss Show (Podcast)

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Key Moments

TL;DR

Mark Bell discusses strength training, his "free" gym model, and lessons from elite lifters.

Key Insights

Super Training Gym operates on a 'free' membership model, which is a strategic business decision funded by product sales and media influence.

Louie Simmons and Westside Barbell pioneered accommodating resistance (bands/chains) and the conjugate system, emphasizing speed and max effort training.

Building muscle mass is crucial for strength gains, achieved through consistent hypertrophy-focused assistance exercises.

Effective training involves listening to your body, prioritizing recovery, and avoiding 'stupid stuff' at the end of workouts.

True success is defined by consistent positive actions over time, not just peak performance or fame.

Even advanced athletes can benefit from simplifying training to foundational movements and focusing on progressive overload.

THE SUPER TRAINING GYM BUSINESS MODEL

Mark Bell explains the unique business model of Super Training Gym, which offers free memberships. This seemingly counterintuitive approach is funded by his successful product lines, most notably the Slingshot, and his extensive media presence through YouTube and magazines. The free gym serves as a testing ground for his products and a hub for knowledge dissemination, allowing him to reinvest in the community and his ventures.

WESTSIDE BARBELL AND THE CONJUGATE SYSTEM

Bell shares key learnings from his time training under Louie Simmons at Westside Barbell, widely considered the "strongest gym in the West." He details Simmons' pioneering use of accommodating resistance (bands and chains) to vary weight throughout a lift, promoting dynamic effort and speed. The conjugate system, which combines dynamic effort with maximal effort training, is highlighted as a method for developing both explosive power and raw strength.

BUILDING STRENGTH THROUGH VARIED METHODS

Beyond speed and maximal effort, Bell emphasizes the importance of hypertrophy for strength development. He explains that bodybuilding-style training, or repetition effort method, is crucial for building muscle mass. This is achieved through dedicated assistance exercises following main lifts, ensuring overall volume and muscle growth, which directly contributes to increased strength capabilities.

ESSENTIAL TRAINING PRINCIPLES AND INJURY PREVENTION

Bell stresses the importance of training in a way that makes you feel better, not worse, and encourages simpler training for newer lifters. He advocates for listening to your body, incorporating sufficient rest, and avoiding risky 'stupid stuff' towards the end of workouts. He also touches on the effective use of tools like the Slingshot for increasing volume and rehabilitative training, and warm-up routines that serve as a diagnostic tool for the body's readiness.

LESSER-KNOWN ASSISTANCE EXERCISES AND WARM-UPS

For specific lifts like the deadlift and bench press, Bell suggests valuable assistance exercises. For deadlifts, partial range-of-motion work and unilateral exercises like lunges are recommended. For bench press, close-grip variations, pause reps, and the use of the Slingshot for increased volume are highlighted. His warm-up routines, particularly for the bench press, involve dynamic movements to open up the shoulders and diagnose any tightness or issues.

INSIGHTS FROM ELITE LIFTERS AND DEFINITION OF SUCCESS

Bell discusses legendary lifters like Ed Coan, highlighting his incredible strength, work ethic, and simple advice: 'Be nice to those who are nice to you.' He also touches upon the unique genetic gifts of athletes like Dmitry Klokov and Konstantin Konstantinov, cautioning against directly emulating their advanced techniques without a solid foundation. Bell redefines success not by fame or peak moments, but by consistent, positive actions and discipline over time, emphasizing the importance of not taking oneself too seriously and enjoying the process.

LONG-TERM HEALTH AND TRAINING AESTHETICS

Addressing the realities of aging in strength sports, Bell acknowledges the need to adapt training for longevity. He emphasizes increased food intake and consistent sleep as foundational elements. He also discusses the importance of recovery modalities and actively avoiding overtraining, noting that sometimes the best approach is simply not to train like an idiot, allowing the body to adapt and perform optimally without unnecessary risk or the need for excessive recovery protocols.

Mentioned in This Episode

●Products

●Software & Apps

●Companies

●Organizations

●Books

●Drugs & Medications

●Concepts

●People Referenced

Mark Bell's Principles for Strength Training & Longevity

Practical takeaways from this episode

Do This

Keep training simple, especially for newer lifters, focusing on 5 core exercises.

Prioritize training that makes you feel better, not worse.

Seek out experienced mentors for 'accelerated learning'.

Incorporate single-leg and single-arm exercises (unilateral work) for diverse stimulus and range of motion.

Use partial range of motion deadlifts (off blocks or rack) to build lower and upper back strength, which can improve speed off the floor.

Utilize the Slingshot for higher reps and sets to increase volume and prepare for heavier future weights (future method).

Include close-grip and wider-grip bench presses to target different muscle groups and stabilize the shoulders.

Practice pause work in bench press (3-second pause on chest) to build tremendous strength, improve form, and 'idiot-proof' the lift.

Perform band pulls or similar movements to warm up the upper back and lats.

Use dynamic warm-ups like hip circles (monster walks) to prepare hips before squats.

Conduct warm-ups as an evaluation of your body's readiness for the day.

Ensure sufficient food intake for fuel and adequate sleep/naps for recovery.

Be nice to those who are nice to you, and ignore the rest.

Don't take yourself too seriously, find fun in training and life.

Continually make right decisions and consistently get work done.

Avoid This

Avoid overcomplicating training with too many accessory movements, especially as a novice.

Don't jump into intense exercises (e.g., 10x200m sprints, 12-mile runs) if you haven't gradually built up to them.

Do not just add a ton of weight with a Slingshot without also focusing on reps and sets.

Avoid movements that cause pain; pain is an indicator something is wrong.

Do not neglect proper warm-ups, especially if you've been sedentary all day.

Don't do 'stupid stuff' at the end of a workout that compromises recovery or leads to injury.

Avoid obsessing over tiny training details if fundamental recovery (sleep, hydration, nutrition) is lacking.

Don't dismiss the importance of patience; strength and fitness are long processes.

Be cautious emulating top .01% lifters' advanced techniques (e.g., rounded-back deadlifts) without a strong foundation.

Do not let self-doubt and naysayers dictate your potential.

Common Questions

Mark Bell decided to make Super Training Gym free after the invention of his Slingshot product provided financial stability. The free gym acts as a testing ground for his products and generates content for his media platforms, allowing him to 'pay back' the powerlifting community. Access is managed through an unadvertised email address.

Topics

Injury Prevention Strength Training Human Performance Mindset & Self-Improvement Business & Entrepreneurship Business Strategy Warm-up Routines Gym Ownership Athletic Mindset Assistance Exercises

Mentioned in this video

Media

Bigger, Stronger, Faster*

A documentary made by Mark Bell's brother, Mike Bell, about performance-enhancing drugs, which greatly impressed Tim Ferriss and provided insight into Mark's background.

People magazine

A magazine mentioned in the context of how commonly perceived 'successful' people often face personal problems like divorce.

Prescription Thugs

A documentary that covers semi-related topics to performance and drugs, delving deep into Mark Bell's family story.

People

Bill Kazmaier

An American strongman competitor and powerlifter, a legend in strongman history, whose world records Ed Coan aimed to surpass.

Groucho Marx

A comedian whose novelty glasses Mark Bell purchased in Japan, which unexpectedly made him famous and led to many photos.

Ronnie Coleman

A bodybuilder mentioned hypothetically for having numerous back surgeries due to extreme training.

Muhammad Ali

Boxing legend, mentioned for his quote about only counting sit-up reps once they started to hurt, and as an example of sustained greatness.

Kelly Starrett

A physical therapist and author, mentioned as someone who would advocate for movement and physical design.

Mad Dog Mike Bell

Mark Bell's older brother, who passed away several years ago and was heavily involved in professional wrestling, and created the documentary 'Bigger, Stronger, Faster'.

Ed Coan

Regarded as the greatest powerlifter of all time, known for his incredible strength, consistent hard work, and stoic demeanor. He set numerous world records, including a 901-pound sumo deadlift at 220 pounds.

Dmitry Klokov

An 'absolute mutant' of Olympic lifting who preaches that strength is the most important factor for Olympic lifters, rather than over-focusing on mobility or technique.

Mark Bell

The founder of Super Training Gym, inventor of the Slingshot, and a competitive powerlifter known for his unconventional training and business approaches.

Mike O'Hearn

A fitness model known for being on many magazine covers and claiming to be natural, but often accused of using performance-enhancing drugs (nicknamed 'Mike O'Tren').

Chris Duffin

A friend of Mark Bell and maker of specialized lifting equipment like the Duffalo Bar and the Geisha, a cement foam roller.

Donnie Thompson

A powerlifter who makes some specialized training equipment, sometimes in conjunction with Chris Duffin.

Tim O'Neil

A six-time national champion in rally car racing, mentioned for the concept of a 'witching hour' (e.g., 4:30 PM) when people tend to make mistakes and have accidents.

Michael Jordan

A basketball legend mentioned as an example of sustained greatness over a long period, not just a single day.

Dan John

A strength coach and author, mentioned alongside Pavel Tsatsouline regarding 'easy strength' programming.

Nassim Nicholas Taleb

Author of 'The Black Swan' and 'Fooled by Randomness', who asked a questions about deadlift standards for non-competitive lifters.

Bo Jackson

A famous athlete whose rookie card Mark Bell has on his desk, representing a childhood idea of success.

Matt Mullenweg

CEO of Automattic and founder of WordPress, who incorporated his company through LegalZoom.

Dorian Yates

A professional bodybuilder, whose training regimen in his prime was very similar to Ed Coan's, focusing on one main work set.

Pavel Tsatsouline

A strength expert who popularized the kettlebell in the West and advocates for 'strength first' and high-frequency practice for specific lifts.

Marty Gallagher

Author of 'The Man, The Myth, The Method,' a book about Ed Coan.

Laird Hamilton

A big-wave surfer who has a rule against saying 'just one more wave' due to the increased risk of accidents that often occur at the end of a session.

Coach Christopher Summer

The former national team gymnastics coach for men's gymnastics, who advises against overdoing training to avoid long-term injury to connective tissue.

Louis Simmons

The legendary founder of Westside Barbell, under whom Mark Bell studied training for years. Simmons pioneered the use of bands and chains in training and the conjugated system.

Konstantin Konstantinovs

A powerlifter from Latvia known for his mind-boggling deadlifts and intense, almost violent approach to lifting, often using a rounded back, which is a technique for advanced lifters.

Jesse Burdick

A strong powerlifter (821 lb deadlift) and Active Release Technique practitioner mentioned for his intense treatment methods and large head.

Companies

Havoc

The company that makes specialized barbarian training handles, including the 'Ex-Wife' with adjustable weights.

Automattic

The company behind WordPress, led by Matt Mullenweg, valued at over a billion dollars.

YouTube

A video-sharing platform where Mark Bell shares his wrestling promos and training content on his Super Training channel.

LegalZoom

A service that Tim Ferriss and many podcast guests have used for business legal needs, such as setting up wills, trademarks, LLCs, and non-profits. They offer a network of independent attorneys for advice.

Books

The 4-Hour Body

Tim Ferriss's book for which he used 99designs for prototype covers.

The Tao of Seneca

Tim Ferriss's audiobook for which he utilized 99designs' one-to-one project service to create its cover.

The Black Swan

A book written by Nassim Nicholas Taleb.

The Man, The Myth, The Method: The Lifetimes in Training of the Greatest Powerlifter of All Time

A book about Ed Coan written by Marty Gallagher, recommended by Mark Bell as an 'unbelievable' read.

Fooled by Randomness

A book written by Nassim Nicholas Taleb.

Organizations

Super Training Gym

A gym founded by Mark Bell in Sacramento, often called the strongest gym in the West, known for its free membership model and custom equipment.

Westside Barbell

A legendary gym founded by Louie Simmons, known for creating incredibly strong and explosive athletes, making thousand-pound squats, 800-pound benches, and 800-pound deadlifts routine.

WWE

World Wrestling Entertainment, where Mark Bell wrestled in their training grounds in Louisville, Kentucky.

Products

Slingshot

A patented device invented by Mark Bell to assist lifters in maintaining proper bench press form and allowing them to use more weight or reps. It was developed in Super Training Gym and enabled their free membership model.

Duffalo Bar

A specialized barbell designed by Chris Duffin with a specific bend to reduce stress on elbows and shoulders during squats.

Geisha

A 120-pound cement foam roller developed by Chris Duffin, described as 'terrible and magnificent' for recovery.

Concepts

Active Release Technique

A soft tissue treatment method involving deep pressure and gliding motions to break down scar tissue and adhesions between adjacent tissues.

Software & Apps

WordPress

A popular content management system, co-founded by Matt Mullenweg.

99designs

A design platform Tim Ferriss has used for graphic design needs like logos and book covers, offering both contest routes and one-to-one project services with specific designers.

Drugs & Medications

Trenbolone

An anabolic steroid that is particularly popular among powerlifters, which is alluded to in Mike O'Hearn's nickname 'Mike O'Tren'.