[0:06] [Music]
[0:08] what's up guys Jeff Cavalier aex.com uh
[0:12] a little bit of a different setting here
[0:15] and in a completely different
[0:16] environment this is a Google+ hangout
[0:19] what I decided to do was in the middle
[0:21] of the week guys I've always been asking
[0:22] now for more content from us at athletex
[0:25] can we come up with uh another video for
[0:28] the week and to make it somewhat
[0:30] different and to also give me a chance
[0:32] to interact with some of my fans and
[0:34] some of the guys that are following affl
[0:36] X in our Channel I figured let's do a
[0:38] hangout so what we did was we posted
[0:41] quickly over on our Facebook fan page
[0:44] that we would be doing a h hangout here
[0:47] today uh specifically really around the
[0:49] topic of around 60 days to summer and
[0:53] getting into shape when we know it's
[0:55] sort of crunch time right we got to get
[0:57] into uh the best shape we can I got all
[1:00] my dogs here guys you guys know that
[1:01] we're doing this live at my house um so
[1:05] basically with the theme of 60 days to
[1:08] summer we put it out there and we'
[1:09] selected a couple guys to come in and
[1:12] join me here on on this hangout and I'm
[1:14] going to do that in the uh in the weeks
[1:16] going ahead so you want to make sure
[1:18] that you are a fan of our fan page which
[1:20] is facebook.com ainex so you you get the
[1:23] notice of this you also want to be
[1:25] follow me on Google+ so you can get the
[1:27] notice of this also so anyway with me I
[1:30] have Jackson and uh manur two guys that
[1:34] have foll the program for a
[1:36] while so uh come here so we've got
[1:40] Jackson and Jackson's a a a college
[1:43] student right down at South Florida yep
[1:46] and manour is the other end of the
[1:47] spectrum manur is 40 years old uh he's a
[1:51] father um you know two two kids as he
[1:55] was telling me before we joined this uh
[1:56] this hangout so two guys of probably
[1:59] different goals or maybe the same goals
[2:00] but different uh demands every day of
[2:04] what they have to deal with that might
[2:06] be getting in the way of them getting in
[2:08] shape so I just figured let's throw it
[2:10] right out to the questions so that I can
[2:12] hopefully be of help to these guys
[2:14] specifically in anybody that's watching
[2:17] uh guys that can actually uh you know
[2:20] feel as that they have the same issues
[2:22] so Jackson let's start with you college
[2:24] guy University of South Florida yeah I
[2:27] got I haven't got the green on to go
[2:28] with it um
[2:30] I was uh me and my roommate were
[2:32] actually just talking about this two
[2:33] days ago how you can you can go from one
[2:36] website and see uh like nutritional
[2:39] information but then it doesn't matter
[2:41] what you find you can find 100 180
[2:44] degrees of something completely
[2:46] different like whether it's like carbs
[2:49] or you know that intermittent fasting
[2:51] that you did a video on yeah like that
[2:54] and um I think one of the the big things
[2:57] that I have trouble with is trying to
[2:58] figure out like
[3:00] how like how many carbs to eat because a
[3:02] lot of times I think that that can kind
[3:05] of be the big like seesaw uh of where
[3:09] you see your gains and stuff so I was
[3:11] just kind of kind of we to get your idea
[3:13] like of of nutrition um maybe a little
[3:16] bit more than we have in the the portal
[3:19] that's online yeah well when it you're
[3:22] right when you know the there's
[3:24] definitely nutrition like almost every
[3:27] topic though you can cover weight
[3:28] training the same way every is going to
[3:30] have a different opinion unfortunately a
[3:33] lot of times a lot of the opinions are
[3:35] created uh I feel from marketing needs
[3:38] right if you're gonna if you're gonna
[3:41] sell a program and we have a program you
[3:44] guys know we have athl X the guys have
[3:45] used it you've used it you know that you
[3:47] know the right program can deliver
[3:49] results well in order to position
[3:51] yourself uniquely a lot of times people
[3:53] will change the position that's sort of
[3:57] followed in order to be completely
[3:59] unique right and it makes for good
[4:02] thought or for you know uh debate of oh
[4:06] no no you're training that way you need
[4:07] to train completely you know a different
[4:09] way um and if they can support it with a
[4:12] couple you know a couple claims it
[4:15] actually might sound convincing to you
[4:17] you know but the fact of the matter is
[4:19] there really there really are certain
[4:22] ways depending upon goals to achieve
[4:24] what you're trying to achieve and I
[4:26] think when it comes to nutrition there's
[4:29] no two ways about it when I think but
[4:31] the number one criteria for any
[4:34] nutrition plant and we can get into the
[4:35] specifics a little bit in a second here
[4:37] but any nutrition plan it has to be the
[4:39] followability I kind I don't even know
[4:41] if that's a word but I say that all the
[4:42] time if you can't follow it it ain't
[4:45] gonna work okay because you're not
[4:47] really looking for at least my guys
[4:49] aren't looking for shortterm results to
[4:53] to look good for three months out of the
[4:55] year and unfortunately I see that all
[4:57] the time there's guys that look good for
[4:59] literally three or four months and then
[5:01] they spend the whole rest of the winter
[5:02] either on a bulking program or whatever
[5:04] they want to call it but they look like
[5:06] crap for seven months out of the year so
[5:09] if you're gonna have a program that
[5:10] allows you to look good all the time and
[5:13] not just for summer like the theme of
[5:14] this video then it's got to be something
[5:16] that you can follow so now my question
[5:18] to you would be from a followability
[5:21] standpoint you know what works for you
[5:23] could intermittent fasting work for you
[5:26] year round have you tried intermittent
[5:29] fasting all yeah I did um and it was
[5:33] actually after I saw your video I was
[5:34] like I've never heard of that um yeah
[5:36] but I tried it and yeah it's it's
[5:38] probably not a longterm thing because
[5:40] you just get ravenous like when you
[5:42] haven't had your meal forever yeah I
[5:44] mean and so the answer though is that
[5:47] intermittent fasting done for a period
[5:50] of time it certainly works like there's
[5:51] guys that have used it that will get
[5:54] results from it but my my question and
[5:57] and always back and return is well
[5:58] that's great you know do it short term
[6:00] and again for the theme of this of this
[6:03] video you know get ready for summer
[6:05] maybe a guy wants to try that but if he
[6:07] can't sustain that for the entire summer
[6:08] he not going to sustain the look so I'm
[6:10] always about trying to find long-term
[6:13] Solutions so in the followability we
[6:15] always want to make the nutrition as
[6:17] simple as possible and you mentioned
[6:19] carbohydrates being something that uh
[6:22] can fluctuate for you I mean the reason
[6:24] being is that the carbs are always going
[6:25] to be for the most part uh the major
[6:27] constituent of the three macro nutrients
[6:29] in your diet right from fats to proteins
[6:32] to carbohydrates so especially because
[6:34] there's sort of two broad categories of
[6:37] carbs your star two carbs and your
[6:38] fibers carbs so they're going to make up
[6:40] the most meaning that you're going to
[6:42] have the most fluctuation between
[6:44] percentages in that category you know
[6:47] the carbohydrates so I kind of try to
[6:50] break it down though instead of
[6:52] measuring out your your macronutrients
[6:54] to the gram of trying to is is there a
[6:57] way that I can influence your decisions
[6:59] on what to eat in a more broad sense
[7:02] because that's just going to make it
[7:03] easier for you if you have to count your
[7:05] Macros every single day the likelyhood
[7:07] that you're going to continue that year
[7:09] round and look good year round is low so
[7:13] yes there's an education component and
[7:14] as you become more uh educated on it
[7:17] you're going to be you know more
[7:19] familiar without having to actually
[7:20] measure but in the grand sense what I
[7:23] like to say is when you're looking at
[7:25] how to how to create a meal you should
[7:28] look at your plate right as a way to
[7:31] sort of visually divide that and for me
[7:34] I always start with the protein because
[7:35] I think that you need guys need to have
[7:38] protein in every meal a constituent of
[7:40] that should be protein and from there we
[7:42] build off of that so the rest we
[7:45] basically have like one third of that
[7:46] plate covered by protein the rest of
[7:48] that plate the twoth thirds should be
[7:51] comprise your carbohydrates and I just
[7:54] say of that two-thirds of the plate you
[7:56] should double the amount of F of starchy
[8:00] carbs so let's just say for I love sweet
[8:02] potatoes so for me it's like sweet
[8:03] potatoes is my starchy carb put double
[8:05] the amount of your fibrous carbs on top
[8:07] of that could be broccoli could be
[8:09] spinach could be uh saut mushrooms could
[8:12] be you know more of your starchy
[8:13] carbohydrates it's gonna act as a as a
[8:16] appetite suppressant you know it's going
[8:18] to fill you up because of the the fiber
[8:20] in the in the fiberous carbs and it will
[8:22] still leave you feeling satisfied and
[8:24] full because you're talking about a big
[8:26] plate full of food right you got 2third
[8:28] of of you know uh two times the amount
[8:31] of your starchy carbs in fibrous carbs
[8:33] and you have a big portion of protein
[8:34] too so again I try to stay out of those
[8:37] specific uh macronutrient numbers
[8:40] because I feel that's where guys get
[8:41] hung up and that's where results stop so
[8:44] what I would recommend is if you're if
[8:46] you're visually going for that in every
[8:48] single meal then you need to start to
[8:52] play around with your uh your your two
[8:56] to two to one ratio there of your
[8:57] fibrous to startg carbs if you find that
[8:59] you're still either retaining too much
[9:01] water or you find that you're still kind
[9:02] of holding on to too much fat then maybe
[9:05] that ratio needs to come a little bit
[9:06] higher than two to one maybe it needs to
[9:08] be more like three to one right or or or
[9:10] two to a half you know just start to
[9:13] favor it a little bit more start at one
[9:15] meal like I would say start at dinner
[9:18] because that's tend tends to be where
[9:19] guys will maybe eat the wrong kind of
[9:21] carbs uh there's really limited food
[9:23] options when you're talking about
[9:24] breakfast there's not so many meals that
[9:26] people eat for breakfast but at dinner
[9:27] there's so many different types so I
[9:29] would start at dinner make your
[9:31] modifications there and then see how
[9:33] your body reacts over the course of the
[9:36] next few days you know and then if
[9:38] you're liking what you're seeing that
[9:39] the direction you're going in then stick
[9:41] with that if you don't like the
[9:42] direction you're going in then kind of
[9:44] shift that ratio but your protein
[9:45] constituent should stay the same and
[9:47] everything else should sort of stay the
[9:48] same so it gives you an opportunity to
[9:51] tweak your Macros without having to
[9:52] break out you know the the calculators
[9:55] to do everything mathematically to the
[9:57] te because the second you as a student
[10:00] don't have the time to do that you're
[10:01] going to eat the wrong thing because
[10:02] it's just easier to do it that way right
[10:04] so we got to make sure you dialed in
[10:06] making it simple perfect I'll jump over
[10:09] to manur and then we'll go back uh for
[10:12] another question manur what is uh what's
[10:15] the question you have for
[10:18] us um I just started taking the
[10:20] supplements how do they um you
[10:24] know H how how can I use them sort of
[10:27] with the meal
[10:28] plan that's a good question um you know
[10:30] it depends
[10:32] on it really again like so you're you
[10:35] what what's it what's your typical day
[10:36] like because you you're a father you
[10:38] gota you gotta go to work what is your
[10:40] typical day like when do you like to
[10:41] work
[10:43] out uh I train in the morning usually so
[10:47] first thing in the morning yeah so I
[10:49] usually get up and then you know I'm not
[10:51] sure like do I skip breakfast and just
[10:53] take the Pre-Workout or yeah so in terms
[10:57] of working out in a completely fasted
[11:00] State I personally can't do it I I I
[11:03] find myself dragging if I don't have at
[11:05] least something so what I would
[11:07] recommend to you and you know in the the
[11:09] the Pre-Workout alone is not going to be
[11:12] all that satisfying but what I might do
[11:14] is literally just take like like a
[11:15] banana or something just something
[11:17] really quick it's not considered your
[11:19] breakfast so I'm not saying eat your
[11:20] breakfast first it's just something to
[11:22] put into your stomach to just give
[11:24] yourself you know a little bit of
[11:26] nutrition and also if you're the type
[11:28] that gets distracted by hunger you can
[11:30] kind of get that out of the way by
[11:32] giving yourself at least something and
[11:34] then take your pre-workout so the RX one
[11:36] will you take then workout you should
[11:38] take it around 30 minutes before you
[11:40] work out but you work out after that and
[11:42] then after you're done you'd have your
[11:44] breakfast now going throughout the rest
[11:47] of the day you can either there's two
[11:50] options you can either have your
[11:51] post-workout right there after your
[11:53] breakfast it depends upon how much time
[11:55] you have before you got to get out the
[11:56] door but you could either have your
[11:57] post-workout right then and there take
[11:59] your breakfast with you to work if you
[12:01] you know and eat it an hour and a half
[12:03] or so later or you could eat that as
[12:05] your your breakfast as your post-workout
[12:08] and then treat your post-workout more as
[12:10] a um as a meal replacement shake maybe
[12:13] midm morning or um you know in the
[12:17] afternoon as a mid as a mid-afternoon
[12:18] snack so we've had guys do both and get
[12:21] incredible results out of it so you know
[12:24] you do have that that that window of um
[12:27] of opportunity after you're done working
[12:28] out out but provided you're following
[12:30] the meals on the athletex meal plan that
[12:32] are all structured you know in the same
[12:34] way that our supplements are we giving
[12:36] you what we think you need and and you
[12:39] know not the stuff that you don't you
[12:41] can use that as a
[12:42] post-workout uh your one of your meals
[12:44] as a post workout so you don't have to
[12:45] feel so restrained to having the rx2
[12:48] immediately after you're done but we
[12:50] have guys do both and they get
[12:51] incredible results and of course at
[12:53] night always before you go to bed uh rx3
[12:57] you the uh overnight recovery
[12:59] is that similar to how you've been using
[13:01] it or you have you been doing it
[13:02] slightly
[13:03] differently um yeah I'm kind of I've
[13:06] been kind of you know sometimes I'll go
[13:08] back and forth between skipping
[13:09] breakfast and taking rx2 or taking or
[13:12] having breakfast and then not taking rx2
[13:15] but rx2 is like I think that tastes
[13:17] great you know and I love mixing it with
[13:19] fruit and stuff so right right I
[13:22] definitely want to get it in in my body
[13:24] I just you know I wasn't sure the best
[13:26] you know best way to do it because of my
[13:27] my trading schedule
[13:29] yeah great by the way what's that the
[13:32] new formula is great it's it's it tastes
[13:36] like candy if I told you how long we
[13:38] worked on that you would be uh you
[13:41] wouldn't believe me I mean we have I've
[13:44] said before you know on our videos and
[13:46] it's funny because I got a lot of
[13:48] feedback on this past week's video uh
[13:50] about my my take on some of the other
[13:54] supplements that are out there but you
[13:55] know I take this stuff really seriously
[13:57] as you guys understand and um I uh you
[14:00] know when I came up with uh these
[14:02] formulas I really tried to do the best I
[14:04] could and we did we had some early
[14:05] feedback from guys that didn't like the
[14:07] taste um and we worked hard on trying to
[14:10] perfect that so I appreciate the
[14:13] feedback because I know how much went it
[14:14] to try to make sure that they were uh as
[14:16] good as we can make
[14:18] them um Jackson I'll go back to you
[14:21] what's another thing that's sort of on
[14:23] your mind actually Ryan just uh just
[14:26] joined us and when he tuned will be able
[14:29] to get his take too what's up
[14:32] Ryan I don't think you can hear us yet
[14:35] so while he's figuring out his audio uh
[14:37] Jackson what's your question uh I know
[14:40] that sometimes you talk about like
[14:42] making sure of not overtraining or like
[14:44] adding things into to the workout uh
[14:47] program because you try to have it all
[14:49] Incorporated uh one thing I've been
[14:50] doing a lot though is like biking to
[14:52] school uh and it's only maybe four miles
[14:54] but you know it's like eight miles there
[14:56] and back sometimes I have to go twice so
[14:58] that's like 16 miles of biking in a day
[15:01] do you think is that like becoming too
[15:02] much um should I try to drive more or is
[15:05] it still healthy to do
[15:07] that there's there's two things when it
[15:09] comes to overtraining the first thing is
[15:11] you have to uh do a self assessment so
[15:14] do you find that you're you're dragging
[15:17] you know at the end of a day or do you
[15:19] find that when you're about ready to hit
[15:20] your next strength trending workout you
[15:22] don't have the ability to exert the
[15:24] energy that you wish you would or that
[15:27] you're uh even that your weights aren't
[15:29] increasing at any point because your
[15:31] strength levels aren't going up um do
[15:33] you find that you have Disturbed sleep
[15:35] that you can't really sleep well at
[15:37] night um those are sort of indicators
[15:40] that you might be overtraining um and if
[15:43] that's the case I would start looking at
[15:45] some of those other things you know some
[15:47] to some guys that and maybe to you that
[15:51] that bike ride is nothing because you do
[15:52] it so often you know so it's really not
[15:55] taxing you in a way that would that
[15:56] would cause you to be overtraining uh
[15:59] especially if in all the other areas
[16:00] you're uh you're excelling you know that
[16:03] you're not seeing any of that um but you
[16:06] can you know you can kind of gauge that
[16:08] yourself it's it's funny because I was
[16:10] just having a discussion with someone
[16:11] about this um
[16:13] yesterday it tends to be that the the
[16:16] the the type of conditioning in cardio
[16:18] that leads to the most overtraining is
[16:21] sort of that midlevel um mid-level
[16:23] exertion so the guys are training really
[16:25] hard like they do with athl burst
[16:27] training right it's it's brief it's
[16:29] intense it is both anerobic and aerobic
[16:33] uh it gets the benefits of both and then
[16:34] it gets you out of the gym it's it's a
[16:36] nice uh it's a nice uh you know partner
[16:40] for the strength training workouts
[16:41] because it doesn't lead to high high
[16:43] volumes and you know eventually
[16:46] overtraining the low like real low
[16:49] intensity stuff the stuff where you're
[16:50] like on a Sunday walk with your
[16:51] girlfriend I mean that that you know
[16:53] that's not even high enough intensity to
[16:55] cause any type of over training you
[16:57] could do that for six hours in the day
[16:58] and it's just not there's just no
[17:00] intensity there so you know your bike
[17:01] ride I'm sure would probably fall into
[17:03] that range that potentially could do
[17:05] that but if you're not seeing any of
[17:07] those sort of uh um indicators of of
[17:11] overtraining then I would say no you
[17:12] don't you don't have to you don't have
[17:14] to worry about okay perfect thank you
[17:16] hey Ryan you with us yeah can you hear
[17:18] me I can how's it going awesome good
[17:22] how's it going you up here up here up
[17:24] here Wisconsin where it's cold yet oh is
[17:26] it still cold there yeah it's still
[17:28] 50 today so I mean it's getting better
[17:30] we just got our first warm day here so
[17:32] did where you connect it right yeah yeah
[17:35] see more no uh we're down in Fairfield
[17:38] County
[17:39] so okay gotta yeah my question uh now
[17:43] when you do e burst trading Jeff do you
[17:45] recommend doing it in the morning for
[17:47] the best results or do you recommend
[17:49] doing it you know in the afternoon like
[17:50] after work or something it's funny you
[17:52] my answer to this question is always
[17:54] whenever the hell you're going to do it
[17:56] you know because as long as you don't if
[17:58] you're consistency is the key for
[17:59] anything you know whether it's following
[18:02] a workout program or whether it's you
[18:04] know following a specific part of a
[18:06] workout program be it conditioning or
[18:07] weight training it's consistency right I
[18:10] mean especially I could tell you just
[18:11] from a standpoint of you know I never
[18:14] saw results personally in my own
[18:16] workouts until I got consistent about it
[18:18] and and it wasn't until I actually
[18:19] started caring about uh the outcomes so
[18:22] we're sort of caught in this catch22
[18:24] where you don't care because you don't
[18:26] see the results you know what I mean
[18:29] you can't stay motivated so you got to
[18:31] have that turning point where you're
[18:32] able to finally start seeing results
[18:35] because then you're like oh I actually
[18:36] look better from the work I'm putting in
[18:38] I want to continue to do this it makes
[18:40] consistency a lot easier I think that's
[18:42] the key to a program like a x is if we
[18:45] can generate results like you guys have
[18:47] had you know you start to see you start
[18:49] to feel more uh more uh inspired by that
[18:52] to stay with it but in terms of specific
[18:55] conditioning um again it falls in that
[18:57] same thing whenever you can do it so I
[18:59] have guys that will write to us and tell
[19:01] us they got great results doing it first
[19:02] thing in the morning um a guy like manur
[19:05] probably who works out first thing in
[19:06] the morning if he doesn't do it then
[19:09] he's probably not g to do it because you
[19:11] got two kids by the end of the day he
[19:13] things come up you know we always kind
[19:15] of let things get in the way and it the
[19:18] the chances that you're going to get
[19:19] that workout done go down so I would say
[19:23] that if it works for you best in the
[19:24] morning and that's when you're going to
[19:25] do it then definitely do it you know we
[19:27] know that from on a
[19:28] um in a fasted State you're going to be
[19:31] able to you know uh depending upon again
[19:33] the intensity that you're doing it at
[19:35] hopefully at a high intensity you're
[19:36] going to be able to get a little bit
[19:37] more fat oxidation more quickly so if
[19:40] you are that type that needs that extra
[19:42] little boost there then yeah then try to
[19:43] do it in the morning but again if the if
[19:46] the difference is do it in the morning
[19:48] and get a little bit of extra boost or
[19:50] or don't do it in the morning but just
[19:52] make sure I'm consistent with it and get
[19:53] the the additive benefits of it then
[19:55] make sure you do it where you're going
[19:56] to do it consistently okay and then um
[19:59] kind of to piggy back off that if I'm
[20:01] doing like an ax2 workout late at night
[20:03] one night and then I want to do it early
[20:04] in the morning is that really going to
[20:06] affect my results I mean how much time
[20:07] should you loot between those I mean sh
[20:09] if I'm doing like um a Tuesday night
[20:11] night workout then I don't have time
[20:13] Wednesday night but Wednesday morning I
[20:14] mean is it gon No it should no because I
[20:17] mean well are you are you a supplement
[20:19] user or are you an AR absolutely all
[20:21] right so I mean if you if you are you
[20:23] know taking the recovery at night again
[20:25] and optimizing and doing the things I
[20:27] always tell you guys to do to actually
[20:28] value your sleep because it's really
[20:30] where you grow you grow during your
[20:31] sleep not in the gym you know I can't
[20:33] understand that enough is the gym is the
[20:34] stimulus but the only place that you
[20:36] actually do the growth is when you're
[20:37] sleeping if you're taking the
[20:39] supplements and you're you're you're
[20:40] using them and optimizing your recovery
[20:43] you know you got to remember too that
[20:45] even if you're doing another strength
[20:46] training workout the next day and even
[20:47] if it's early in the morning um the way
[20:50] we try to design those is to not be
[20:51] doing them in the same uh the same
[20:54] muscle groups right you don't want to
[20:55] hit the same muscle groups right there
[20:56] back to back so so you want to give
[20:59] yourself the opportunity to switch up
[21:01] the area of focus so that uh we talk
[21:05] push pulling you know if you do a a
[21:07] pushing muscle group one night you're
[21:09] doing a pulling muscle group the next
[21:10] night you actually could have the the
[21:12] benefits of um enhanced recovery because
[21:15] you're working the antagonistic muscles
[21:16] to the ones you just used so you're
[21:18] getting almost like a stretching effect
[21:20] on the muscles that you work the night
[21:22] prior an active stretch of the muscles
[21:24] you were the night prior okay no big
[21:26] deal it's totally totally fine sure okay
[21:30] cool we just had uh who joined us John
[21:35] yeah I joh can hear me yeah I can hear
[21:38] you oh cool y you sporting the athlete
[21:41] next
[21:43] gear on the
[21:47] hat I think we lost him yeah I think so
[21:50] he froze in time oh yeah I am oh all
[21:54] people are gonna think that I
[21:57] put
[21:59] do me a favor turn down your um um turn
[22:01] down your uh uh um your your your your
[22:06] signal on the upper right hand side of
[22:07] the screen there where those bars are
[22:10] turn it down just like one notch or so
[22:13] and should improve your connection
[22:15] hopefully
[22:19] okay so what's your uh what's your
[22:21] question sorry about
[22:23] that um hit mob hit
[22:26] Mobility um are you I I have really bad
[22:30] hit
[22:31] Mobility yeah I play
[22:33] baseball
[22:35] okay that's not a good combination for a
[22:38] baseball
[22:39] player that's not a good combination
[22:42] player so what's what's
[22:45] upil it's a lot of in my hip flexors
[22:48] yeah and I can't I can't squat down low
[22:50] very
[22:51] well and let me guess you're a
[22:53] catcher no or an infielder um I in first
[22:58] base okay you got you gota be able to
[23:01] squat yeah so what's what are you what's
[23:04] the
[23:05] problem um I'm I'm really tight down
[23:09] like I can't squat or anything but are
[23:12] you finding that you're having
[23:13] limitations squatting like you can't get
[23:15] down low
[23:16] enough yeah you know most likely not a
[23:19] hip flexor issue because as you know
[23:21] when you when you squat down the hip
[23:22] flexors are shortening so either a glute
[23:26] issue with which is rarely um you know a
[23:30] problem and more likely an ankle issue
[23:33] and when I say ankle you got to look at
[23:35] the muscles at Cross the ankle so most
[23:36] likely a calf issue uh tightness in your
[23:39] calves do you do you stretch your calves
[23:41] all or do you know if you have tight
[23:43] calves yeah I I have really tight calves
[23:46] and really tight hips yeah I
[23:48] mean yeah you you definitely have to I
[23:51] mean in calf stretching is one of those
[23:53] things that you have to do every day
[23:56] it's it's again it goes back back to
[23:58] what I was talking about with with Ryan
[24:00] about consistency you have to do calf
[24:01] stretching every day because it's it's
[24:05] one of those muscles that again is being
[24:06] relied on daily as we work uh as we walk
[24:10] and uh the this the tight situations
[24:14] that have built up and developed over
[24:16] the the years um are not going to be
[24:19] something that's undone with either
[24:20] inconsistent work or um you know not not
[24:25] a severe enough Focus to it so so some
[24:28] of the things I like to do obviously you
[24:30] got to make sure that you're stretching
[24:31] your calves out both with a straight
[24:32] knee and a bent
[24:33] knee so there's a difference right when
[24:36] we're when we're stretching the uh the
[24:38] gas rock out you want to make sure you
[24:39] have your knee straight to get the Solus
[24:42] which I think is going to be more of an
[24:43] issue for you is is probably underlying
[24:46] Sol is tightness you're going to want to
[24:48] have a bent knee so you can go to like
[24:51] the easiest way to do it I always
[24:52] recommend is go to like a a a step in
[24:55] your house you know hold on somewhere
[24:57] just let your ankles kind of drop off
[24:58] the back of the step make sure your
[25:00] knees are locked solid locked out so we
[25:04] can make sure you're you're maximizing
[25:05] gas Rock stretch there you can tighten
[25:07] your quads to actually do that let your
[25:10] your ankles just drop over the you know
[25:11] over the edge of the step just like that
[25:14] you know and get a good stretch in
[25:15] through the uh through the ankles and
[25:18] then after you stretch that then bend
[25:20] your knees so squat down same position
[25:22] bend your knees and squat down so you
[25:24] can get the Solus involved and again I
[25:27] think that for most guys who are going
[25:28] to Short change their cap stretching
[25:30] they sure as hell AR going to put an
[25:32] effort into their solia stretching and I
[25:33] think that's where you know guys can
[25:35] totally uh benefit so if you that out
[25:39] you know and then as far as the the hips
[25:41] go um don't underestimate foam rolling
[25:44] for the hips too you know I'm talking
[25:45] about side of the hips IT band and and
[25:48] the glutes do you do any foam rolling at
[25:51] all no I've never done it no you got to
[25:53] get one I mean they're very inexpensive
[25:55] they're only about 20 bucks or so you
[25:57] know you roll R out your glutes you roll
[25:58] out your uh uh IT bands you just kind of
[26:01] lay on the side of it and use that to uh
[26:04] to do it because it's not always about
[26:06] the flexibility of a muscle or how far
[26:08] you can stretch point A to point B but
[26:10] it's what's the quality of the muscle in
[26:12] at all points in between there's a big
[26:14] difference just being able to pull this
[26:16] side further away from that side doesn't
[26:18] necessarily do anything to improve the
[26:20] quality of that muscle in here if this
[26:22] is all filled up with Kinks there's
[26:24] nothing that's going to get that out
[26:26] other than kind of rolling those Kinks
[26:27] out
[26:28] you remember doing that after weight
[26:30] training right after yeah yeah I think
[26:33] it's a great time for it you recovery
[26:35] wise okay all right that's
[26:39] cool who uh man do you have another
[26:44] [Music]
[26:46] question is manur there yeah I'm here
[26:50] you got another question
[26:56] um
[26:59] you didn't prepare for this or
[27:02] something I'm sorry I'm getting
[27:05] interference as you guys know I kind of
[27:07] did let me just recap while he's
[27:08] thinking of this question I I literally
[27:11] um announced this uh last minute up on
[27:13] Facebook I thought it' be a cool thing
[27:14] to do as a different type of video that
[27:17] we could put out uh for our fans and did
[27:20] it here kind of last minute announced a
[27:22] Google+ hangout these guys uh were
[27:24] selected uh from the group that posted
[27:27] and uh here we are and you know
[27:30] answering their questions so if these
[27:31] you know we might do some more of these
[27:32] throughout um you know the months
[27:35] ahead so what what uh what's what do you
[27:43] got is he still
[27:46] there I think he's think he lost
[27:51] connection
[27:52] um anybody else have a
[27:55] question um I got one
[27:58] okay um as only being 16 yeah and I've
[28:03] been running my own workout programs and
[28:05] stuff do you have any advice on becoming
[28:07] a fitness entrepreneur like
[28:10] yourself uh you know I think you you
[28:13] probably got the uh the first ingredient
[28:15] which is to have a passion for it you
[28:18] know I think if you have a passion for
[28:20] uh for Fitness um it's going to consume
[28:22] you uh it's something that literally
[28:24] consumed me from high school so right
[28:27] around your age right a little bit
[28:28] probably 15 years old was really when it
[28:30] first but um if you've got a passion for
[28:33] it you'll find that you wake up every
[28:35] day thinking of new things to do and and
[28:38] uh new ways that you can make yourself
[28:40] better and then at that point when
[28:42] you've kind of you know figured out what
[28:45] is helping you you become so excited
[28:48] about it you want to tell other people
[28:50] right so uh in this day and age with the
[28:53] fact that we live in this you know uh
[28:56] world of such access through things like
[28:58] Google+ Hangouts and the internet and uh
[29:01] YouTube and everything else like it
[29:03] becomes a lot easier to spread your
[29:04] message to people right you know so I
[29:07] think if you've got the passion in terms
[29:09] of an educational standpoint I'll never
[29:12] um I I would never trade in my my uh uh
[29:16] education as a physical therapist
[29:17] because it Mak it makes me look at
[29:19] things completely differently you know I
[29:21] remember how I looked at things as as a
[29:23] guy that was that just liked working out
[29:26] um in high school you know I used to go
[29:28] to the gym and do everything that you
[29:29] got played Sports and I like I like to
[29:30] work out but it wasn't until I became a
[29:33] physical therapist that I was forced to
[29:34] like look at things a lot more uh uh
[29:38] critically you know or or in I think in
[29:40] a way that could be way way more
[29:42] productive um I think one of my biggest
[29:44] strengths is as a PT from being a PT is
[29:47] the ability to adapt on the Fly come up
[29:50] with variations for exercises you know
[29:52] listen to what someone's Uh current
[29:54] situation is and come up with a an
[29:56] exercise on the spot that would allow
[29:58] them to still see the benefits of what
[30:00] that exercise is despite the fact that
[30:02] they might have a limitation because you
[30:03] shouldn't just have to throw in the
[30:05] towel if you've got a uh an exercise
[30:07] limitation right or I mean like maybe a
[30:11] sore shoulder or a bum knee you know
[30:13] I've been working out with two bum knees
[30:15] for the for the last you know five years
[30:18] but it I'm still able to do what I have
[30:20] to do uh because there's other things we
[30:22] can do there's other ways we can train
[30:24] them that don't just bang away at those
[30:26] at those a so if you could and you can
[30:30] steer yourself down the road of of of
[30:32] physical therapy and having that sort of
[30:34] knowledge dude I would definitely go for
[30:36] it you know and it's going to make you
[30:37] look at things a lot differently but you
[30:39] don't have to depart from your initial
[30:41] love which is strength and conditioning
[30:43] all right thank you Jeff any certif any
[30:46] certifications you recommend for
[30:48] personal training wise I've been kind of
[30:49] like dangling with the idea of getting
[30:51] more involved in that than I am right
[30:52] now and I'm the one who ask my personal
[30:54] training questions to see if you're
[30:55] coming out with some kind of
[30:56] certification for athl act sometime
[30:58] future yeah well the good news is we are
[31:01] actually um it's something as you can
[31:03] imagine it's it's a it's uh there's a
[31:06] lot that goes into it because we're not
[31:08] trying to create um you know uh a
[31:11] weekend certification course you know
[31:13] like come and then you leave and all of
[31:15] a sudden you're you're certified and can
[31:17] go off on your way and I mean there's
[31:18] there's a lot of places out there where
[31:20] I don't want to name name specific
[31:21] groups and names but you know there
[31:24] there are lot lots of areas that are
[31:26] utilizing that type of certification
[31:28] program and um unfortunately you know
[31:31] they're creating some dangerous training
[31:33] environments for people that don't know
[31:34] any better you know uh and we wouldn't
[31:38] we're not We're not gonna do that you
[31:39] know we're gonna kind of raise the bar
[31:41] on the the standards for that but one
[31:43] group that I think that does do a good
[31:45] job of that currently and the one that
[31:48] I'm actually part of and it wasn't that
[31:49] I made the um that I made the uh uh
[31:53] decision to even join them over all the
[31:56] others it was that it was what was
[31:58] recommended to me at a very early stage
[32:00] coming out of college was the national
[32:03] strength and conditioning Association so
[32:05] the NCA I think they are the gold
[32:07] standard in um in strength and
[32:09] conditioning right now of all the
[32:11] organizations I know there's a lot of
[32:12] them out there but they're the ones that
[32:14] kind of uh I think hold the highest
[32:16] standards you know you have to be a um a
[32:19] college grad you got to hold a degree in
[32:20] a related field um you know they they
[32:23] kind of have their requirements a lot
[32:25] more than that there's there's a more
[32:26] EXT a testing phase um you know there's
[32:30] they do it I think they do it right you
[32:32] know and and uh again I'm I could say
[32:35] things about them if I wanted to it's
[32:37] not like I'm an ambassador for them I
[32:38] just that's the organization that uh I
[32:41] was told to join as I said first coming
[32:43] out that's the one that we actually
[32:45] interestingly from Major League Baseball
[32:48] um the strength coaches are all required
[32:50] to be members of the national strength
[32:51] and conditioning Association okay that's
[32:53] any indication for you I would say that
[32:55] that's the one held in the highest
[32:56] regard y okay cool yeah except we kind
[32:58] of like holding off you know as far as
[33:00] getting certified I mean I did it
[33:01] part-time here and there but I mean just
[33:03] with my fitness knowledge but um I mean
[33:07] yeah I just curious if you're coming up
[33:08] with something that's kind of good it's
[33:09] good to hear that's cool so yeah yeah we
[33:11] will uh the time frame I'm not quite
[33:13] sure on yet but we uh uh as I said
[33:16] because we're gonna all the stuff that
[33:17] we have to put together to to do it um
[33:20] is is pretty massive but it's definitely
[33:22] something the works because like you
[33:24] there have been so many guys have been
[33:25] writing in I know I have a lot of
[33:26] trainers that follow my stuff and um I
[33:29] think it'd be a cool opportunity to not
[33:31] just provide some sort of certification
[33:33] but uh get a little bit more uh direct
[33:36] time with the guys like you who Wanna uh
[33:38] want to take it to that next level yeah
[33:40] that'd be
[33:41] cool um anybody else did uh did man find
[33:45] his way back in here or
[33:47] no no I think he's gone he gone how
[33:50] about Jackson what's up with you any
[33:52] other questions yeah um I actually have
[33:54] two I think one of them will be really
[33:55] easy to answer uh and it's just what um
[33:59] what would your workout or exercise
[34:01] alternative be for dips like upright
[34:04] dips I've been doing decline bench press
[34:07] but I don't know if you have like
[34:08] another recommendation other than
[34:10] that for what reason medically or or
[34:14] because you're just looking for a
[34:15] different a different no because I like
[34:18] I either have the option of going to the
[34:19] USF Gym and waiting forever for all of
[34:21] the equipment or I can go to my um
[34:25] apartment gym which doesn't have a place
[34:27] that I can do dips but I take my
[34:29] dumbbells and I I can do most of the
[34:30] stuff there but I can't do the dips like
[34:33] they don't so you're your environment
[34:35] would be a home training environment
[34:38] yeah yeah
[34:41] um put me on the spot like I said I can
[34:43] come up with exercises on the Fly for
[34:45] anybody that needs any kind of what
[34:47] about pushing what about pushing two
[34:49] benches together yeah Ian you can do
[34:51] that what I would actually recommend one
[34:52] of my favorite things is the um uh we
[34:55] call them those Cobra push-ups where you
[34:56] scoop
[34:57] under right so now if you come from the
[35:00] top the first part of the exercise is
[35:02] actually as you come down is just a a u
[35:05] really upper chest into shoulders but
[35:08] mostly upper chest then when you come
[35:10] underneath the the the bottom Point here
[35:12] and you push up and through that's all
[35:14] triceps especially if your elbows are
[35:16] nice and tight to your side right you're
[35:17] going to want to make sure that your
[35:18] elbows are tight kept tight to your side
[35:20] slightly behind your body because the
[35:22] triceps will you know also extend the
[35:24] arm behind the body this way right you
[35:26] know so what you want to do is focus on
[35:29] that latter part because it's that it's
[35:31] that push up and through that's going to
[35:33] work all triceps for the most part and
[35:36] then come back down now if you push back
[35:38] up and out of it you're really working
[35:39] shoulders and then back into the upper
[35:41] chest again but if that's not the target
[35:43] of what you're looking for at the time I
[35:46] always thought it I always thought it
[35:47] was more of like a chest exercise like
[35:49] it seems it's really a great exercise
[35:52] for that whole pushing you know uh uh
[35:55] muscle group you know action so you're
[35:56] going to be obviously in any uh push
[35:59] action you've got involvement of uh
[36:00] shoulders chest and triceps but that
[36:03] last part of the of the exercise just
[36:05] swooping up and through and really
[36:07] extending and pushing straight you know
[36:08] straight down as your elbows stay tight
[36:10] to your sides that's really highly uh
[36:13] tricep oriented so I would I would I
[36:16] would for me that would be one of my
[36:17] favorite because I still love a tricep
[36:19] push-up but I think you get more uh more
[36:22] benefits from the actual uh swoop up
[36:25] than you do from just a regular pushup
[36:27] okay because you're decreasing the
[36:29] involvement of the chest that way if you
[36:30] stay straight straight like this doing a
[36:32] tricep push-up you're still going to
[36:33] have heavy involvement of the chest
[36:35] you're still going to get front delt so
[36:36] you want to make sure you can kind of
[36:38] eliminate that a little bit and that's
[36:39] why we add that little upward scoop well
[36:41] I was what I was thinking though is that
[36:43] like the upright dips were were more for
[36:45] chest than they are for triceps or is
[36:47] that incorrect no no no incorrect
[36:49] upright upright dips you're really
[36:50] trying to uh Target triceps with that
[36:53] that's why again you kind of got to look
[36:54] at it like um uh you know if you look at
[36:59] the angles right the angles Against
[37:00] Gravity so gravity we know acts straight
[37:03] down so if you're looking at the Angles
[37:05] and you're doing an upright dip if your
[37:07] elbows are straight here and you're
[37:08] standing nice and tall and you're
[37:10] pushing up you're really focus on mostly
[37:12] just the triceps to do the lifting part
[37:14] of the exercise to push your body up
[37:16] against Gravity the more you start to
[37:18] lean forward if you start to do this
[37:20] there's more gravity now hitting the
[37:22] back of your you know more surface area
[37:24] for Gravity to act on so it's going to
[37:26] start acting more in this direction here
[37:28] more surface area across the back and
[37:30] then by tilting you're exposing now the
[37:32] chest to actually the pushing exercise
[37:34] almost like the it's like a um it's like
[37:37] what happens with a incline a flat bench
[37:39] versus a a sit up a stand up U seated uh
[37:43] seated press when you're laying flat
[37:45] gravity is working all across your
[37:46] muscles here so you're working mostly
[37:48] chest as you start to raise that incline
[37:51] up now gravity is working straight
[37:53] through here which is the shoulder so
[37:54] now they're going to have to work
[37:55] against gravity but the chest is sort of
[37:57] taken out of the equation so it's sort
[37:59] of a way to think about how your body is
[38:02] positioned against the force that you're
[38:03] pushing against yes we're using the
[38:05] dumbbells but we're always Fighting
[38:06] Gravity too so the more upright you are
[38:08] in a dip the more you're going to work
[38:10] your triceps the more forward you are
[38:11] the more you're going to work your uh uh
[38:13] chest oh well that's that's good to know
[38:16] I was I always thought it was more of
[38:17] like a chest one but no Lean Forward
[38:19] just lean in more lean in more and
[38:21] forward when you do your when you're
[38:23] trying to Target if you're doing it for
[38:24] a chest related workout lean in more to
[38:27] get more chest and then so when you want
[38:29] to try to isolate that you know as much
[38:31] as you can we know that it's still going
[38:32] to work all of your muscles there
[38:33] they're all that's why they all work
[38:34] together but when they're when you're
[38:36] upright you're GNA favor the triceps
[38:38] more yeah well I have another question
[38:39] but I'll let John or Ryan if they have
[38:41] if they have one we'll go with one more
[38:43] uh one more across the board and then
[38:45] we'll uh we'll call it a
[38:47] day so whoever wants to go first
[38:52] um what uh he's choking under
[38:58] pressure no I got the question it's a i
[39:01] supplements aren't really an option for
[39:03] me uhhuh because I really don't have
[39:05] that much money y um what would you
[39:07] suggest for a pre and
[39:10] post I mean I think you know and it's
[39:13] interesting because you know that when
[39:14] it when it comes to supplements I get
[39:15] that question all the time is if
[39:16] supplements are absolutely necessary to
[39:19] results and it you know really depends
[39:21] because it depends on what your goals
[39:23] are you know when I did a video a while
[39:25] back on
[39:27] um the topic of food versus supplements
[39:29] you know you look at a supplement like
[39:31] uh like creatine you know and if you're
[39:34] desire if you're a believer in creatin
[39:36] monohydrate or or crealine or whatever
[39:38] you know just the the base effects of
[39:40] creatin and you want to experience the
[39:42] benefits that research shows that it
[39:44] will give you it's going to be damn hard
[39:46] to do without supplementation because
[39:49] the amount of let's say steak that you'd
[39:51] have to eat to get the the adequate
[39:53] amounts that have been shown to benefit
[39:55] you would would be almost impossible you
[39:57] know to do that now you're going to get
[40:00] not not just that you're going to get
[40:01] all the extra uh the extra stuff that
[40:04] comes with that so like the saturated
[40:05] fat from the from the 16 pounds of steak
[40:08] that you'd have to eat to get your your
[40:09] creatin you know to equate to a five
[40:11] gram dose so the idea is um
[40:16] supplementation depending upon what your
[40:18] goals are is sometimes more more
[40:21] necessary than others um and it
[40:22] certainly makes things more convenient
[40:24] but there's a lot of guys like you that
[40:25] are in your situation that don't have
[40:27] the the means yet to be using them so I
[40:30] say you know pre-workout you got to make
[40:33] sure that you've got some sustainable
[40:35] energy you don't want to load up too
[40:36] much pre-workout you know even RX1 we've
[40:39] only got a limited amount of calories in
[40:41] there it's not about loading yourself up
[40:42] with calories it's just giving yourself
[40:44] good quality food um to have some uh to
[40:48] sort of set the stage for your workout
[40:50] to have enough energy to go through I
[40:51] always used to eat a banana myself um
[40:54] just have a banana maybe a little bit of
[40:55] peanut butter
[40:57] uh the you know the the peanut butter
[40:59] providing a little bit of protein I
[41:00] always like to have all three components
[41:03] but the uh the peanut butter will
[41:05] actually with the fats will actually
[41:06] slow down the absorption a little bit of
[41:08] the banana so you're looking at a more
[41:10] high glycemic carb uh slow it down
[41:12] slightly with the peanut butter sort of
[41:14] like a perfect mix uh pre-workout again
[41:17] you're not you're not loading up too
[41:18] much it's it's really kind of a small
[41:20] quantity but it will get you through
[41:21] post-workout wise um again you want to
[41:24] make sure first and foremost you get
[41:26] protein after your workout uh I talked
[41:28] about that in the video how carbs can
[41:30] kind of interfere people have different
[41:32] views on on how much carbs should be
[41:34] involved in that post-workout um you
[41:37] know uh drink or meal um first and
[41:41] foremost you need you need to find
[41:42] protein so it could be something uh as
[41:46] boring as uh I don't know like a
[41:50] um some egg whites or a glass of milk or
[41:55] um you know cottage cheese you know like
[41:58] something you know you got to make sure
[42:00] you get your protein right and you know
[42:03] if you if you if you again I I prefer in
[42:07] that time I I prefer post-workout Shake
[42:09] but you know if the limitation is there
[42:12] then you gotta find you gotta find
[42:13] suitable Alternatives uh I just wouldn't
[42:15] I wouldn't go in and start eating
[42:17] something like is uh um as tough to
[42:20] break down say a steak you know
[42:22] post-workout because a little bit it's
[42:24] going to be a little bit harder for you
[42:25] to assimilate that and and digest it so
[42:27] I would I would probably stick with more
[42:28] of the types of foods that I that I
[42:30] suggested all right
[42:33] thanks all right I got h two quick
[42:35] questions Jeff um number one to pigy
[42:38] back off the protein the women's protein
[42:40] I'm trying to get my my girlfriend to
[42:42] they know I'm trying to explain the
[42:44] difference between women's bodies and
[42:45] men's bodies and soy protein and
[42:47] whatever what I guess what how do you
[42:50] explain like the way the way that works
[42:52] compared to what athlet the three-step
[42:54] stage of athlet x men works so from how
[42:58] the women's protein differs from the
[43:00] three steps of RX1 123 yeah exactly I
[43:03] mean we we uh we don't from a protein
[43:06] standpoint we use uh isolate protein
[43:08] over there way isolate protein um
[43:11] because we we find that it's it's the
[43:15] best but it's the highest quality
[43:16] protein out there and the requirements
[43:19] are going to be the same from a woman or
[43:21] a man um at least in terms of the
[43:23] quality of the protein um you know
[43:26] I think that there are definitely
[43:29] opportunities for um you know whether it
[43:32] be a pure isolate or or a concentrate or
[43:35] a blend we use a blend in ours because
[43:38] we sort of have you know the the the
[43:40] different stages even in rx3 we have a
[43:43] blend of casin and way isolate you know
[43:46] the fast acting way and the slower
[43:48] digesting casin um but for our woman's
[43:51] blend because we're sort of treating it
[43:52] like a post-workout posttraining blend
[43:54] it's just the way isol it
[43:56] so I mean there's not much different she
[43:58] could get away with doing rx2 but we put
[44:02] other ingredients into rx4 that would be
[44:04] more uh appropriate for a woman so we
[44:07] you know we put extra calcium for you
[44:09] know for uh bone density reasons we
[44:11] actually put in res veritol and some
[44:13] other ingredients that a lot of women
[44:15] are already taking CoQ10 things that
[44:18] women are already probably taking for
[44:20] the heart benefits or for the anti-aging
[44:22] Properties or you know the other reasons
[44:24] why women take that healthier skin
[44:26] healthier Nails you know things that
[44:28] guys may not necessarily care about so
[44:30] much but we sort of put that in the
[44:32] blend with the protein but by and large
[44:35] it's a it's a it's a way U it's a way
[44:37] it's a way isolate protein pattern so
[44:39] she could she could theoretically use RX
[44:42] too but I think you know I don't know if
[44:44] she wants to get the benefits of
[44:45] crealine and some of the other things we
[44:47] put in there sure and then um other
[44:50] question here real quick is sometimes
[44:51] when the exercise calls for 10 to 12 um
[44:54] you know sometimes using weights that
[44:55] you know make me fail other than like
[44:57] nine eight maybe sometimes 10 I might do
[45:00] myself a favor by using a little heavier
[45:02] weight and failing in eight to 10 rather
[45:04] than 10 to 12 or is that do me a
[45:06] disservice uh yeah the if you do the
[45:11] um um if you I always say when you don't
[45:15] your muscles don't know the difference
[45:17] of you know whe whether you are counting
[45:20] out 8 9 10 11 12 they don't know the
[45:23] difference all they're looking for is
[45:24] perceived exertion so
[45:26] if you can beat them up and you're using
[45:28] a weight that you were hoping to get 10
[45:30] to 12 out of but you w up getting nine
[45:32] you know don't no worries you don't have
[45:34] to worry about that um you just have to
[45:38] uh know that what you did in that set
[45:40] you gave it all you you gave it all you
[45:42] had okay so I never get hung up on
[45:45] numbers ever ever never I mean I just
[45:46] use it as a guideline I say 10 to 12
[45:48] should be your range because that's
[45:49] where we want to get you like I find if
[45:51] you're working out and you're and you're
[45:52] failing in like the 3 four five range
[45:55] you're really not Focus so much on
[45:56] hypertrophy as you are um as you should
[45:59] be so let me give you the range of 10 to
[46:01] 12 but I personally almost in all my
[46:04] workouts never consistently hit 10 to 12
[46:07] reps all the time okay
[46:11] cool and then uh Jackson got one more
[46:14] yeah my last qu um for the I think it's
[46:17] called the six-pack promise or something
[46:19] like that uh that's on the the portal do
[46:22] you recommend doing that with the
[46:24] program because there I never really
[46:26] remember reading anything about using it
[46:27] in conjunction or if you're just
[46:29] supposed to get the majority of the core
[46:31] from the actual exercises no yeah I uh
[46:34] we get that question a lot I definitely
[46:36] um we included it now with athle x uh
[46:39] because I think it's a great thing to do
[46:41] um you know directly I do ab work uh six
[46:44] days a week so I always treat it
[46:46] separately from my ab Works my ab
[46:48] workouts now if it's a dedicated day on
[46:50] athletex that already has just AB
[46:52] training in it no need to do additional
[46:54] AB training but on the days that doesn't
[46:57] have direct AB training on it you can do
[46:59] the six-pack promise and really again it
[47:02] goes down to consistency me personally
[47:04] I've always done AB uh ABS consistently
[47:07] but for just literally seven eight
[47:09] minutes a day that's it and I usually
[47:11] like to treat it on its own time you
[47:14] know I like to treat it in its own
[47:16] separate part of the
[47:17] workout so I I'll do it like if I can
[47:20] I'll work
[47:21] out people don't want to leave me
[47:24] alone
[47:28] so anyway if um if I if I had to that
[47:32] was a guy calling in a question from the
[47:34] uh from the Google
[47:36] Hangout if I had to if I had to uh do it
[47:39] separ if I could do it separately I
[47:41] would do it separately I would do like
[47:42] my my workout let's say in the morning
[47:44] mid morning afternoon whenever and for
[47:46] me a little trick I do I do my ab work
[47:49] right before dinner because I know that
[47:51] I'm never going to forget to eat dinner
[47:52] in a night and if I'm not going to
[47:54] forget to eat dinner then I shouldn't
[47:55] forget to do my my abs so I'll do a
[47:57] little seven minute 8 Minute routine
[47:58] perfect from the six-pack promise you
[48:00] know you pick one of the shuffle
[48:01] workouts do that workout and then go eat
[48:05] because you know that you've not
[48:06] forgotten to do it and again for me just
[48:08] like everything else consistency is key
[48:12] on the sixth day you just prefer to do
[48:13] abs don't do any running or anything
[48:15] like that yeah I just do abs yeah even
[48:18] even if it's a rest and Recovery day
[48:20] yeah right I always allow myself one day
[48:22] to do nothing to do absolutely nothing
[48:24] no training nothing but uh from a from a
[48:28] a workout standpoint if it's an off day
[48:31] um I I will still do my abs and not and
[48:34] not consider that a training day because
[48:36] abs are so
[48:37] resilient they're they're they're
[48:39] constantly firing they're constantly you
[48:41] know used to the the work that they have
[48:43] to do um so I would I would uh not
[48:46] consider that really a dedicated app
[48:49] session you know the thing with abs too
[48:50] is very rarely are you soar the next day
[48:52] from them you usually just soar during
[48:54] the the seven eight 10 minutes that
[48:56] you're doing them and as soon as you
[48:57] stop you feel fine so uh they're very
[49:00] very resilient okay cool cool all right
[49:06] guys well we went uh pretty long here
[49:08] but um I appreciate you guys following
[49:12] um me and watching all the videos and
[49:15] your support and being over on Facebook
[49:17] and uh um it's it's huge I mean the athl
[49:20] x is really uh I know I don't get an
[49:22] opportunity to get on YouTube and do a
[49:24] lot of commenting and replying to
[49:26] comments and I wish I could do a lot
[49:27] more of it I do but uh I spend all my
[49:30] time trying to create the videos that
[49:32] you see ultimately on Saturdays and to
[49:35] come up with and maybe do some um you
[49:37] know create new programs and new things
[49:39] that you guys want to see um that at
[49:41] times I don't get a chance to do enough
[49:43] of this but this is something I'd like
[49:44] to do more of it gives me an opportunity
[49:46] to get in here maybe in the midweek and
[49:49] uh and do this So for anybody that's not
[49:51] watching um or or for anybody that's
[49:53] going to be watching this later if you
[49:55] wanted to be a part of something like
[49:57] this I'm usually going to announce this
[49:59] kind of over on my Facebook page so if
[50:01] you're not already over there as a fan
[50:03] would just be
[50:04] facebook.com aanx and um we'll kind of
[50:08] announce when we're going to do this
[50:09] maybe a little bit more of a heads up I
[50:11] know Jackson said he kind of skipped out
[50:12] of a class I'm gonna get killed by his
[50:14] Professor for you know getting him out
[50:16] out of class so you know but I mean you
[50:20] know I don't know how much how much
[50:22] notice I can give but we we'll probably
[50:24] announce the topic and then have you
[50:25] guys who are interested jump on and have
[50:27] the opportunity to uh do this so I can
[50:29] answer your questions directly because I
[50:30] really do like to do it I just don't get
[50:32] as much chance as I can to interact back
[50:34] with everybody so uh yeah yeah we
[50:38] appreciate that I'm sure so actually see
[50:42] the the Creator you know actually do
[50:43] something like this face to face pretty
[50:45] NE dude I love it I love do a large
[50:48] thing yeah I love it I love I love doing
[50:50] it and I and uh I love doing the videos
[50:52] every week so um I'll uh I'll get to
[50:56] work on doing that because it's almost
[50:57] it's almost Friday we shoot him on
[50:59] Friday so uh it's almost coming up so um
[51:03] no uh no heads up yet on what it's gonna
[51:05] be but I can tell you it's a pretty cool
[51:06] one I already got it in my head cool so
[51:09] we'll see you guys on Saturday with that
[51:11] work out absolutely take care all right
[51:13] guys thanks Jeff
[51:17] app