Episode 23. Skeletal Muscle; the key to longevity – part 2



At the basis of any health protocol lies action. This is the part where you come in and begin putting theory in its place.


“To Know but not to do is not to know?” 

-Stephen Covey


On this episode of The travelling Wellness Show, Mike and Myself provide the framework from which all great body’s are ultimately spawned. There is enough science to keep you interested, enough experience to make things happen and passion for days.

I go into a lot more detail around the nutritional requirements that you must implement for results, and the scientific validation for doing so.

As promised Mike has been busy in the gym with a friend, to bring you the exercises below which frame up many of the push and pull variations that Mike discusses throughout this 2 part muscle building series. These exercises alone will take you far and work within any periodised training plan. We ultimately advise that you seek the guidance of an experienced trainer in your area, particularly if you are not confident in the execution of correct exercise form. Otherwise build slowly up, beginning with your own personal form review in front of a mirror to make sure you are mimicking the correct techniques before picking up any weight. There are also hundreds of regressive movements for those people not capable of achieving those below without pain or mobility concerns. Another reason to work with a local fitness professional.

Podcasts such as this are simply a labour of love which I can only hope you pick up and run with. After 17 years sitting full time in front of dysfunctional and diseased people, let me assure you that prophylaxis is always the best option. Don’t wait until it happens to you, and don’t let disease dictate the terms of your existence.




 More information on Mike’s can be found here https://www.mikedebenham.com.au/

Kettlebell Upright Row

Standing Horizontal Banded Row

Frog Squat

Standing Dumbell Shoulder Press

Kettlebell Bentover Row

Stationary Lunge

Weighted Step Up

Glute Raise

Goblet Squat

Barbell Bench Press

Single Legged Good Morning

Barbell Deadlift

Unilateral Dumbell Shoulder Press

Bench Push Up


Today’s show is proudly brought to you by PSE’s Cell Charge. Would you like to drastically boost your energy, improve your recovery, increase sleep quality, fight stress and improve brain function? Organic Fulvic mineral supplement Cell Charge is used by thousands of professional athletes, top performing business professionals and everyday people, all around the world and is frequently referred to as their number 1 supplement.
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