After three segments of his elitefts UGSS Presentation, IFBB Pro Mark Dugdale has discussed he following topics:

In this fourth video, Dugdale moves on to the topics of joint protection and life balance. First he gives a list of ways to protect your joints:

  • Distinguish between good and bad pain
  • Stop short of lockout on pressing movements
  • Maintain hip mobility
  • Intelligently sequence exercises

Mark shares a story of how, for a period of time, he wrapped his wrists, elbows, knees, and would've done his shoulders if it were possible. He explains that this happened because of training to failure too frequently with an HIT style program. Along with the restructuring of his training plan—which he mentions in the video—Mark explains how the four tactics mentioned above have helped him be healthier and train harder.

Mark then talks about life balance, but before discussing life balance, there's one thing you need to know about Mark: his faith guides every part his life. It informs his role as a husband, as a father, and as a bodybuilder. There's no secret to the strategic planning of his life or how he spends his time; what allows Mark to be so successful while fulfilling all of his many roles is his reliance on his faith. It is the source of his balance and his peace in life.

He summarizes his roles in the following order:

  1. Follower of Jesus
  2. Husband
  3. Father
  4. Business Owner
  5. Friend
  6. Bodybuilder

By the minute:

  • (0:10) Protect your joints: good pain vs. bad pain
  • (1:11) Protect your joints: Stop short of lockout
  • (1:43) Protect your joints: Maintain hip mobility
  • (2:38) Protect your joints: Intelligently sequence exercising
  • (3:10) Increased training frequency
  • (4:59) Maintaining a positive life balance
  • (5:54) What are we created and designed for?
  • (8:15) Mark's source of life balance
  • (11:53) Built for work