As one of the best powerlifters in the world today, Bob Youngs has forgotten more than most lifters will ever know. He has more under the bar knowledge than almost anyone you'll meet, and just as importantly, he’s as down to earth as they come. I’ve been working with Bob as he works to rehabilitate a few old powerlifting injuries. In the process of interacting with him, I’ve come to realize just how much the strength and conditioning community is missing with this guy flying somewhat “under the radar.” Fortunately, he was more than willing to do this interview for us. Enjoy!
EC: Hi Bob. Thanks for taking the time to be with us today.
BY: Eric, it’s my pleasure. I have learned a lot from your Magnificent Mobility DVD as well as from your articles. You have also been a huge help in trying to get me healthy.
EC: Let’s fill the readers in on your background. From our interaction, I’ve come to realize that people would be hard-pressed to find someone with as much experience under the bar as you. Our readers might not realize that though. Can you please fill them in on the Bob Youngs story?
BY: I’ll start from the beginning. I started working out in 1985 when I was 15, and I haven’t stopped since. In high school and college, I trained to try and improve my abilities in sports. I played football, hockey, and baseball in high school, and then I played just football in college. I ended up graduating with my degree in exercise science from Central Connecticut State University. I did my first powerlifting meet in February of 1991. So, I have been competing for 15 years now.
In 1996, I moved to Columbus, Ohio and began to train at the Westside Barbell Club under the tutelage of Louie Simmons. That’s where I really started to learn about strength training. At Westside, you not only have Louie to learn from but also people like Dave Tate, Chuck Vogelpohl, Amy Weisberger, and all of the rest. You also had guys like Kent Johnson, Chris Doyle, and the late Mel Siff stopping in to see what we were doing. In 2000, I moved to Florida and started my own private powerlifting gym that I named the Southside Barbell Club. Southside Barbell has produced eight lifters who have totaled Elite in the sport of powerlifting. Since 1999, I have been helping out lifters on the Q&A at Elite Fitness Systems.
EC: We have many up-and-coming lifters, trainers, and strength coaches on our subscriber lists. I’m sure they’d love to hear about where you looked for education and inspiration as you ascended the powerlifting ranks. Who were your biggest influences?
BY: My biggest influence is Lou Simmons. He has more knowledge than anyone I have ever met. Lou is also one of the kindest guys you’ll ever meet. I have an incredible amount of respect for him, and he is so willing to help anyone. Dave Tate is another person who has helped me more than I could ever repay him for. I hated Dave when I first met him, but I got to know him better and he is now one of my best friends in life and lifting. The person who helps me the most with my training now is Jim Wendler. I bounce my ideas off Jim, and he helps me separate the good ones from the stupid ones. I often tell people that Dave is the big brother I never had, and Jim is the little brother I never had.
As far as reading materials go, I have been reading a lot of articles by Alwyn Cosgrove, Mike Robertson, Michael Hope, and you lately. Recently, I seem to be really getting hurt often, and I have had to spend some time learning about mobility, flexibility, program design, and rehab.
My inspiration comes from many people. My girlfriend, Michele Stanek, really helps keep me focused. She helps me deal with the highs and lows of being a lifter. My son, Chris, is an inspiration to me in a way that is hard to explain. I know that I need to do everything right because he is watching my example. It may seem like a cliché, but I want him to grow up to be a better man that I am. For him to do that, I have to show him how through my actions, not my words. My mother has always been my biggest fan. I think she has been to every meet I have ever done. She was also at every game that I played while I was growing up. My mother is a breast cancer and leukemia survivor and has been through a bone marrow transplant. My parents moved down to Florida and live a couple of miles away from us now. So, I get to see my Mom a lot. She lives with pain every day, and in the process, has shown me what true determination is. My mother never gave up, no matter how bad things got, and it make me realize that I have the greatest mother in the world. I am who I am in large part because of her. Thanks, Mom!
EC: They say that experience is the only thing that can truly yield perspective and I’d say that you’re a perfect example. Speaking of experience, what were some of the mistakes you’ve made along the way? What would you do differently?
BY: I’m not even sure where to start on this one. The easiest way to explain this is to quote Alwyn Cosgrove, “A complete training program has to include movement preparation, flexibility work, injury prevention work, core work, cardiovascular work, strength training, and recovery/regeneration. Most programs cover, at best, two of those.”
My program only included strength training and some core work for the longest time, and I am now paying for that with chronic injuries. Now, I have had to learn about the other parts that I was missing. The more I incorporate this stuff, the better I feel. However, 15 years of not doing what I should have been doing has really cost me. I have torn my pec major, triceps tendon, intercostal, and biceps tendon. I also currently have a bulging disk in my lower back.
Could all these have been avoided? Probably not all of them, but I think I could have avoided some of them. If I had to name my biggest mistakes, they would be not using a foam roller and not doing any mobility work. In the two months since I’ve been using the foam roller, my tissue quality has improved dramatically. I have been doing mobility work under your guidance for about a month, and I have seen some incredible improvements.
EC: I know you’re an avid student of the iron game and that you read loads of books and watch every DVD you can get your hands on. What are the top ten “must-have” selections from the Bob Youngs library of books and DVDs?
BY: Here it goes.
1) Science and Practice of Strength Training by Zatsiorsky
2) Ultimate Back Fitness and Performance by McGill
3) Science of Sports Training by Kurz
4) The Westside Barbell videos by Simmons
5) Magnificent Mobility DVD by Cressey and Robertson
6) Encyclopedia of Kettlebell Lifting DVD by Cotter
7) Sports Restoration and Massage by Yessis and Siff
8) Seven Habits of Highly Effective People by Covey
I put Supertraining last because it is the hardest, and I feel the others will help you understand it better.
EC: In addition to learning outside the gym, right off the top of your head, what are five things that our readers can do right now to become a better lifters, athletes, coaches, and/or trainers?
BY:
1) A good program must include movement prep, flexibility work, injury prevention work, core work, cardio work, strength training, and recovery/regeneration work. Does that sound familiar? In other words, construct programs that incorporate all aspects.
2) Read one book per week. If you ever come over to my house, you’ll see hundreds of books. I aim for one new book per week.
3) Network within your given sport or profession. If you are a powerlifter, seek out lifters stronger than you and learn from them. If you are a strength coach, seek out another coach you think has something to offer that you don’t have. You get the idea. Most people are willing to share information if you ask them. This is how you’ll learn the most.
4) Work smarter. Many people work hard, but what makes a person the best at any given task is that they work smarter.
5) Have properly defined and realistic goals, and write them down. I am shocked by the amount of athletes and coaches who have one broad goal but no steps to get there. Set a big goal and then break it down into smaller goals. I will use a powerlifter as an example. I hear all the time, “I want to squat 800 pounds.” That’s great, but how do you get there? If you have a current max of 500, your next small goal might be to squat 550. Then, you break that down further knowing that you need to hit X on a given max effort exercise. Now, you have a goal every time you go into the gym.
EC: Awesome points. Far too many people set themselves up for failure with lofty goals that aren’t built on a foundation of specific objectives. What does a typical training week look like for you?
BY: Every weekday morning, I start the day by doing my foam roller work and mobility work and a bike ride. I make sure I have been awake for an hour to allow the spinal fluid to properly drain from my back (read McGill!) before I start to train.
· Monday, Wednesday, and Fridays are non-weight training days for me. On these days, I do some stretching, core work, and walking.
· Tuesday is my bench assistance night. I actually do this workout at home with some stuff I have in the garage. I do various push-ups and kettlebell work for the shoulders, traps, and biceps.
· Thursday is a gym day, but it is still pretty low-key. I do some lat work, pull-throughs, kettlebell swings, and a single leg movement. My single leg movements are reverse lunges, walking lunges, step-ups, and Bulgarian split squats.
· Saturday is my max effort bench day. I do a max effort movement, a high board press or rack lockouts, and some type of row. Then I end with some type of dumbbell press for reps.
· Sunday is my squat and deadlift day. One week I do dynamic work for the squat and deadlift, and the next week I do max effort work for the squat and deadlift. My assistance work on Sundays is neck, glute-ham raises, and a single leg movement again.
I know this is quite different from what most people view as the standard “Westside” template, but this is just how my training has evolved. This schedule allows me to get in the recuperation time I need, and it seems to be working well for me.
EC: I know that you’ve recently taken on a new outlook for your powerlifting career. Please fill our readers in on what’s next for you on the competition scene, and where you see yourself in the next few years with powerlifting.
BY: I have decided to move down to the 242 lbs weight class. I have been competing at both 275 lbs and 308 lbs recently. My heaviest body weight was 305 lbs. I am currently weighing around 247 lbs or so. I decided to do this for health reasons. My blood pressure and cholesterol weren’t that great when I was 290 lbs. The new diet actually has been pretty fun, as it has added a new dimension to my life. Although some people say it’s easier to be a big fat powerlifter, it has been easier for me to keep my weight down than it was to keep it up.
I’m going to compete in June at 242 lbs for the first time since 1996. I won’t be completely healthy, but I am looking forward to putting up some decent numbers. I’ll then look to do a meet in December at 242 lbs. Hopefully, I’ll be all healed up by then. I’m hoping to beat my all time best total in any weight class in that meet.
Beyond that, I’m just going to keep doing what I do. I love the sport of powerlifting and have since day one. I still enjoy going to the gym and working hard. I like to think I have gotten smarter over the years, and I’m hoping that helps me be an even better lifter at a lighter body weight.
EC: Great information as always, Bob. Thanks for joining us! Where can readers go to keep track of you?
BY: Thank you for having me, Eric. I had a lot of fun. I can be reached at the EliteFTS Q&A.
This interview originally appeared in Eric Cressey’s newsletter at http://www.EricCressey.com. Eric Cressey received his master’s degree in kinesiology with a concentration in exercise science at the University of Connecticut. He has competition bests of 518 for the squat, 342 for the bench, 601 for the deadlift, and 1461 total in the 165 lbs weight class. He trains at the world-renowned South Side Gym in Stratford, Connecticut.
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