Mind Pump: Raw Fitness Truth

Episode 2519: Dumbbell Flys vs. Cable Flys... The Better Chest Builder Revealed (Listener Live Coaching)

Release Date: January 25, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
Produced by: Doug Egge

1. Introduction

At the [01:30] mark, Sal DiStefano introduces the episode, emphasizing the focus on answering live callers' questions. He highlights the importance of debunking fitness myths and providing science-backed solutions to enhance muscular development and performance.

2. Dumbbell Flys vs. Cable Flys: The Ultimate Chest Exercise Showdown

The core discussion begins at [03:34], where the hosts delve into the effectiveness of dumbbell flys versus cable flys for chest development.

a. Cable Flys: Advantages and Considerations

• Adam Schafer champions cable flys, citing [03:34]:

  "With cables, you have consistent tension from the fullest open range of motion all the way to the closed."

• Key Points:

  • Time Under Tension: Cables maintain consistent resistance throughout the movement, enhancing muscle engagement.
  • Strength Curve: The resistance doesn't drop at the top of the movement, allowing for sustained muscle strain.
  • Versatility: Cables offer various angles and setups, accommodating different exercise variations.

b. Dumbbell Flys: Strengths and Limitations

• Adam Schafer contrasts dumbbells with cables, explaining [04:06]:

  "With dumbbells, there's only a small portion where the greatest tension is on the chest. As you get closer to the top of the movement, very little tension is put on the chest."

• Sal DiStefano adds insights at [05:57]:

  "Now we have these studies showing that the portion of the rep that contributes the most to hypertrophy is the deepest stretch."

• Key Points:

  • Muscle Stretch: Dumbbells emphasize the stretch position more effectively, potentially triggering greater hypertrophy.
  • Time Under Maximum Tension: The ability to load the stretch position heavier may compensate for reduced tension at the top.
  • Shoulder Stability: Dumbbells require more balance, enhancing shoulder stability and mobility.

c. Comparative Studies and Scientific Backing

• Sal DiStefano references research indicating [05:57]:

  "Studies show that loading the stretch is where a lot of the hypertrophy tends to happen."

• Discussion Highlights:

  • Hypertrophy Focus: Both exercises contribute differently to muscle growth, with dumbbells targeting the stretch phase and cables maintaining constant tension.
  • Fatigue Patterns: Cables may induce quicker fatigue due to consistent tension, whereas dumbbells allow for heavier loads during the stretch.

d. Practical Recommendations and Programming

• Sal DiStefano emphasizes a balanced approach [09:37]:

  "Obviously, we always say both. It depends."

• Strategic Integration:

  • Variety: Incorporating both dumbbell and cable flys in a workout regimen can capitalize on their unique benefits.
  • Client-Specific Programming: Tailoring exercise choice based on individual goals, such as focusing on cables for consistent tension or dumbbells for stretch-induced growth.
  • Supplementary Exercises: Utilizing kettlebells and other tools to enhance time under tension and muscle engagement.

3. Listener Live Coaching

The latter part of the episode transitions into live coaching sessions, where listeners pose questions related to fitness and health. Two notable interactions stand out:

a. Optimizing Client Progress with Limited Interaction

• Caller: Amelia from Michigan [59:27]

• Question:

  "I work with patients every four to eight weeks and want to offer optimal guidance despite limited interactions. How can I ensure their progress?"

• Hosts' Advice:

  • Sal DiStefano [63:14]:

    "Fight the temptation to give them all the information at once. Focus on one or two key actions they can consistently implement."

  • Adam Schafer [66:06]:

    "Implement an FAQ page and consider creating a support community where clients can interact and support each other."

  • Justin Andrews [63:30]:

    "Develop a structured approach with clear, manageable steps to maintain client adherence and progress."

b. Managing Caloric Intake on GLP1 Therapies

• Caller: Ben from North Carolina [70:23]

• Question:

  "How do I know if I'm eating too low on calories while on GLP1 therapy without losing muscle mass?"

• Hosts' Guidance:

  • Sal DiStefano [71:12]:

    "Avoid dropping below 1500 calories to prevent muscle loss and metabolic slowdown."

  • Adam Schafer [73:28]:

    "Prioritize protein intake and consider reverse dieting once a plateau is reached to maintain muscle mass."

  • Justin Andrews [75:40]:

    "Ensure adequate hydration and incorporate carbohydrates to support cortisol regulation and overall energy levels."

4. Personal Anecdotes and Host Banter

Throughout the episode, the hosts engage in light-hearted conversations and share personal stories, fostering a relatable and engaging atmosphere. Notable moments include:

• Family Interactions:

  • Adam Schafer narrates a humorous incident involving his child's misunderstanding of parental instructions, highlighting the challenges of parenting alongside fitness coaching.

• Footwear Discussions:

  • The hosts joke about wearing Crocs and other footwear, adding a playful element to the conversation and emphasizing the importance of comfort and practicality in training gear.

• Crypto and Technology Talk:

  • Brief discussions touch upon topics like elderberry benefits, mouthwash's impact on insulin sensitivity, and the ever-evolving landscape of social media platforms, showcasing the hosts' diverse interests beyond fitness.

5. Conclusion

In wrapping up, Sal DiStefano reiterates the importance of practical application over sheer knowledge in training and coaching. The hosts encourage listeners to focus on what clients can realistically implement, ensuring sustained progress and adherence.

Notable Closing Quote:

Sal DiStefano at [71:07]:
"The information doesn't matter. Regardless of how effective and accurate it is, if nobody applies it, there's no adherence."

Takeaways

• Balanced Approach: Incorporate both dumbbell and cable flys to maximize chest development through varied muscle engagement.
• Client-Centric Programming: Tailor workout plans to individual needs, emphasizing consistency and manageable steps.
• Effective Communication: Utilize resources like FAQs and support communities to maintain client engagement and progress in limited interaction scenarios.
• Holistic Health Considerations: Address both physical and psychological aspects of training, ensuring clients feel supported and informed throughout their fitness journey.

Further Resources

• Maps Fitness Programs: Access expertly designed training protocols tailored to various fitness goals at mapsfitnessproducts.com.
• Mind Pump Community: Engage with hosts and fellow fitness enthusiasts on Instagram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug, and join discussions at mindpumppodcast.com.

Remember: Effective training is not just about knowing the right exercises but ensuring consistent application and personalized adjustments to meet individual client needs.