[0:01] what's up
[0:02] guys I hope this is working because I
[0:04] have no idea what I'm doing with this
[0:10] thing I also have a a feedback in my
[0:14] microphone but
[0:16] somebody all right good somebody type in
[0:18] and let me know that I'm that I'm
[0:28] on I got a delay here with the comments
[0:31] too
[0:32] so by the time it pops up you guys are
[0:35] probably be saying is he waiting
[0:44] for all right uh I don't see anything
[0:48] just yet
[0:51] um but uh anyway well so I'm waiting for
[0:55] okay I got I got one I'm good um all
[0:59] right cool
[1:01] so while we're waiting for a couple more
[1:03] guys to get on this because this is sort
[1:04] of last minute when I decided to do it
[1:07] um I figured let me just sort of start
[1:09] with an introduction and um see what
[1:13] we're g to cover today first of all I
[1:14] want to thank you two for allowing me to
[1:16] set this up um this is something that
[1:19] couldn't have come at a better time for
[1:21] me because even though i' like to be in
[1:25] the gym right now doing my regular
[1:27] workout video for you guys I haven't had
[1:29] a chance is to uh really do that uh
[1:32] given as you guys know um what happened
[1:35] with my appendix it sort of came about
[1:37] me really really quick and uhh knock me
[1:41] on my butt a little bit but I promise I
[1:43] think next week I'll be back in the gym
[1:45] here with a a video that's how fast I
[1:47] feel like I'm getting better and um
[1:49] believe me I am absolutely chopping at
[1:52] the bit to get on here and do something
[1:54] so uh anyway in the meantime I figured
[1:57] let's get the Q&A going so we can can
[2:00] start answering some of your questions
[2:02] and I can still be productive and not
[2:04] feel like uh like I can't do anything
[2:06] all right so we're in the gym or in the
[2:08] Xbox I want you to start asking me your
[2:10] questions about uh uh nutrition
[2:14] supplementation workout anything you
[2:17] want to ask me hopefully I can be a
[2:20] resource for you guys and and answer
[2:21] them for you so go ahead and put your
[2:24] comments in this box I have a little box
[2:25] here next to me it's delayed from
[2:27] probably what you guys are seeing but um
[2:29] when I do see them come up here I'm
[2:30] going to do my best to try to get to as
[2:32] many as uh as you as I can
[2:36] so I'm G to try one thing with my audio
[2:39] while I'm waiting
[2:40] for the question hold on one
[2:48] second okay um can you guys still hear
[2:51] me now that I did
[2:54] that someone just type in and let me
[2:56] know if
[3:00] can if you if you can still hear
[3:06] me um I'm hoping that you can and I'm
[3:10] gonna uh start looking through the
[3:12] questions I had a real bad feedback in
[3:13] my ear so um I I got rid of that
[3:18] so all right so let's start looking at
[3:22] questions uh let's see I have a question
[3:25] about bulking when you're an ectomorph
[3:28] okay that's my favorite question right
[3:29] off the back
[3:30] um bulking as an ectomorph is not
[3:33] necessary guys I've said this all along
[3:36] when you train and eat properly um you
[3:39] do not have to go through a bulking
[3:41] phase first in order to put on what's
[3:44] substantially going to become a big mix
[3:46] of some lean muscle and a lot of fat to
[3:50] cover that and then what you're going to
[3:51] do is try to work the next six to eight
[3:53] weeks of trying to lose the fat that you
[3:54] put on and you usually wind up costing
[3:57] yourself some muscle in the process so
[3:59] that whole cutting thing is one of the
[4:01] biggest myths I think that's been around
[4:03] for a long period of time and not
[4:05] necessary the the key is eating the
[4:08] right types of food so you want to eat
[4:11] healthy nutritious Foods there's no
[4:12] doubt about that but you want to eat a
[4:14] lot of them at every uh at every
[4:17] opportunity every meal opportunity which
[4:18] is five to six times a day is what I
[4:20] recommend so when you're eating those
[4:23] meals even if if you'll see in in athl X
[4:25] in the meal plans I don't recommend
[4:27] specific portion sizes because you could
[4:29] be be a 220 lb linebacker or you could
[4:31] be a 140 PB hard Gainer and your
[4:35] appetites are going to be different to
[4:36] sustain the muscle that you have so you
[4:39] have to be able to eat enough to satisfy
[4:43] your body and satisfy your muscle um and
[4:46] still be able to eat the next meal and
[4:49] the next meal because really what's most
[4:51] important is consistent feeding
[4:52] throughout the day and I know someone's
[4:54] going to ask me a question about here I
[4:55] saw something earlier about intermittent
[4:57] fasting we'll get into that in a little
[4:58] while but I really believe that it's
[5:00] really important to fuel your body in
[5:02] much the same way that you would fuel
[5:03] the fire if you want it to continue to
[5:05] burn at a high level so it's not so much
[5:09] about bulking but it's about eating the
[5:11] right Foods in the in in the high enough
[5:14] quantities to provide your body with
[5:15] enough um calories to actually help
[5:18] build muscle on top of what you're
[5:19] burning throughout the
[5:21] day Jeff can I hurt my joints doing
[5:24] bicep curls with a bit more weight than
[5:25] I regularly do absolutely you know uh
[5:28] your your elbows are pretty vulnerable
[5:31] joints um because they don't do too too
[5:33] much they're uh they're just situated
[5:35] right here between your much more mobile
[5:38] wrist and your much more mobile shoulder
[5:41] and your elbow is more of just a locked
[5:43] in hinge joint so you got a lot of
[5:45] Mobility going on above in the wrist or
[5:48] below in the wrist and a lot more
[5:49] Mobility going on above in the shoulder
[5:52] That Elbow because it has a lot less you
[5:55] know play in it is going to be subject
[5:57] to a lot more of the strains and
[5:59] stresses that go on above and below it
[6:01] so unfortunately bicep curls are
[6:04] definitely one of those exercises where
[6:05] depending upon your wrist position
[6:06] depending upon how high or how much
[6:08] you're using your shoulders in it your
[6:10] elbows could take the brunt so I always
[6:12] say try to back off a little bit on the
[6:15] weight I allow a cheat from the up to
[6:18] the vertical position so if you have to
[6:20] give a little bit of a swing only to
[6:21] Vertical but not Beyond vertical that's
[6:24] okay but if you start finding yourself
[6:26] swinging the weight a lot or not
[6:27] controlling the weight on the way down
[6:29] which probably going to be the area
[6:30] where you're most susceptible to hurting
[6:31] your elbow then I would lower the
[6:34] weights and make sure you're doing it in
[6:35] good form you'll protect your elbows
[6:37] down the way and you'll be able to
[6:38] actually curl for much more uh days
[6:41] Beyond just the one you're in the gym
[6:43] for so uh let's see what do else we got
[6:46] here um God there's so many questions
[6:48] here I'm never gonna be able to keep up
[6:51] uh move the mic closer to my face I it's
[6:53] really almost literally in my mouth so
[6:56] uh it's a fact that we were getting a
[6:57] lot of feedback before
[7:00] um let's see Jeff thanks you have got
[7:03] huge forearms please tell me how to get
[7:05] your program in India I'm from New Deli
[7:07] India watching you live here at midnight
[7:09] well first of all thank you for the
[7:10] dedication of watching me live at
[7:12] midnight I'm sure there's many more
[7:13] things you can be doing at midnight
[7:14] there'll be a lot more fun than watching
[7:16] me um but the uh the program the best
[7:20] thing about athl X is it's available now
[7:22] uh online everywhere so um it doesn't
[7:25] matter what country you're in we
[7:26] actually have guys in over 143 countries
[7:29] I think it is now um that have uh bought
[7:31] the program and followed the program so
[7:34] we deliver everything online literally
[7:36] you log in your workouts with you you
[7:38] can have an iPad iPhone um access it at
[7:41] the gym follow along with the workouts
[7:43] they all now have videos with them so
[7:45] you can follow along with the workouts
[7:46] and um and get your training in wherever
[7:49] you are so New Deli doesn't matter you
[7:52] can be anywhere and still still do appex
[7:54] so thank you for uh for that here is the
[7:58] question um the uh intermittent fasting
[8:02] um again it came in early before we
[8:04] started so uh the uh the answer to that
[8:08] is I'm not a big fan of intermittent
[8:10] fasting I get the principle behind it
[8:12] you know basically you're looking at I
[8:14] think most people follow a 16 hour
[8:16] fasting period with an eight hour eating
[8:18] period um the biggest problem is eating
[8:23] I mean working out you know in that in
[8:26] that in that time frame now if you have
[8:28] a job um uh it could make it even more
[8:31] difficult you might have to get out of
[8:32] the house early in the morning it might
[8:34] not coincide with your uh with your
[8:36] eating schedule so you'd have to eat dur
[8:38] you'd have to train during your fasting
[8:40] period and you know one of the most
[8:43] important things you can do with your
[8:44] workout especially when we're talking
[8:46] about nutrition is get your nutrition
[8:47] right before you work out after you work
[8:50] out incredibly important to get your
[8:51] nutrition right after you work out and
[8:54] then obviously you know we always say
[8:57] nighttime recovery too but if you're
[8:59] going through fasting periods during
[9:01] your intermittent fasting around your
[9:03] workout you're totally uh Missing an
[9:06] opportunity to have a
[9:08] a opportune time to to add muscle growth
[9:12] because you're you're taking the stage
[9:15] that you just set with your workout and
[9:17] you're trying to set the stage for
[9:18] muscle growth and repair right away it's
[9:20] when your body's most uh allowing of you
[9:24] to have more nutrients to start that
[9:25] repair process so um if you can set your
[9:28] intermittent f in up to the point where
[9:30] you are uh eating around your uh you
[9:35] eating around your workout and you're
[9:38] still able to fuel yourself around your
[9:39] workout it's better but still I think
[9:42] the best way that your body functions is
[9:44] is consistently and if you think about
[9:46] the whole concept of homeostasis how it
[9:48] always likes to sort of be at a steady
[9:51] place whether it be blood sugar whether
[9:53] it be even energy levels you want it
[9:55] you're always craving to stay in the
[9:56] same place you need to be able to
[9:59] consistently Fuel That Fire as you would
[10:02] a normal Fire by throwing Another Log on
[10:04] every so often and 16 hours of going
[10:08] with no flame and then trying to you
[10:09] know burn that flame and that fire for
[10:11] eight hours at a raging hot pace and
[10:14] then you're going to kind of put it to
[10:15] bed again you know how sometimes it can
[10:17] be difficult to start that fire up again
[10:19] you know it's much easier to keep one
[10:21] going than it is to continually try to
[10:23] restart a fire so I think for me what
[10:26] makes the most sense is what's worked
[10:28] for years and years years and years and
[10:29] has been proven to work and I do think
[10:32] that in the industry a lot of times
[10:33] people come up with new uh types of fad
[10:37] um approaches to eating only because
[10:39] they need something new I mean if they
[10:40] want to sell something new they need
[10:41] something new and the intermittent
[10:43] fasting seems to be that kind of thing
[10:45] for me again two ways that there's
[10:48] downsides to it and not much upside for
[10:50] me but if it works for you then by all
[10:52] means you know do it and let it go you
[10:54] know guys there's different ways to eat
[10:56] but the most important thing is um you
[10:58] know you got to you gotta find what
[11:00] works for you um let's see what else
[11:04] what can we do to build uh stamina well
[11:09] first and foremost um don't do videos
[11:12] and try to talk at the same time you
[11:14] guys know I I have the worst stamina
[11:16] when it comes to uh doing my videos and
[11:19] talking by the time I'm done with I
[11:21] could barely speak especially if you've
[11:22] seen the 11 1111 workout um but the best
[11:26] way to build stamina is through the
[11:28] duration consistency so you want to try
[11:32] to get your heart rate up as quickly as
[11:34] you can and try to repeat that as often
[11:37] as you can for as long as you can
[11:39] sustain that so in athl next we talk
[11:41] about burst training and what burst
[11:43] training is is is surrounded around the
[11:44] principle of high uh high-intensity
[11:46] interval training so you want to get
[11:48] your heart rate up right away as soon as
[11:50] you can I mean a brief warm-up period
[11:53] and that's going to vary for person from
[11:54] person to person I tend to be able to
[11:55] warm up rather quickly but a a quick
[11:59] warm up get your heart rate up bring it
[12:01] back down so that you can continue to to
[12:03] maintain your your workout because if
[12:06] you have your heart rate elevated all
[12:08] the way up at let's say 80% of your max
[12:10] heart rate it' be very tough to be able
[12:12] to sustain that straight through at 80%
[12:14] for a very long period of time so if you
[12:16] want to work on Fat Loss that's great
[12:19] you keep it you keep it up there as high
[12:20] as you can uh for as hard as you can
[12:23] until you kind of crap out and that's
[12:25] your your your workout end but if you're
[12:27] looking for straight stamina you'd want
[12:29] to be able to drop that down so you can
[12:32] maintain a longer workout let's say 30
[12:35] minutes or 40 minutes or so at most but
[12:37] get more periods of your elevated heart
[12:39] rate give yourself a little bit of a
[12:41] break at the lower end back up to the 8%
[12:44] so I would say you want to have your
[12:46] intervals probably a little bit shorter
[12:48] on the high intensity and a little bit
[12:51] longer on the drop- down period if
[12:53] you're going just straight for stamina
[12:57] okay um
[12:59] should I take antioxidants after I work
[13:02] out um you know there's a lot of things
[13:04] you should take after you work out
[13:06] namely some Branch Tain amino acids some
[13:09] carbohydrates uh protein you know just
[13:12] again like I said start that repair
[13:13] process back I like to take uh creatin I
[13:16] take it in the form of crealine after
[13:19] workouts but antioxidants absolutely I
[13:21] mean they're they're uh antioxidants are
[13:23] key in cell you know cell repair so uh
[13:26] there's no better time to initiate cell
[13:29] repair then right after a
[13:32] workout um let's see does sprinting make
[13:36] you lose muscle mass can we do it after
[13:37] strength training like after training
[13:39] triceps or shoulders or whatever that's
[13:41] from Deo 1100 um no sprinting doesn't
[13:46] make you lose muscle mass it goes into
[13:48] the uh sort of that realm of like I said
[13:50] that the athlan burst training you know
[13:52] high intensity um training it's uh I
[13:56] mean you don't have to look much further
[13:57] than the Olympics this summer to see
[13:58] that sprinters are obviously some of the
[14:00] most muscular guys on the whole Olympic
[14:03] Squad because they are using explosive
[14:06] uh muscle action in order to do what
[14:08] they do you know whenever you do
[14:11] something explosive or shortterm like
[14:13] one of the things I would always say to
[14:14] you is if you could do an exercise for
[14:18] 10 minutes or 12 minutes straight so
[14:20] let's say like there was a bicep curl
[14:22] exercise that I could do for 12 minutes
[14:24] straight then that's more of an aerobic
[14:26] type activity that is definitely
[14:28] absolutely not going to help you build
[14:29] muscle all right I'm was talking 12
[14:31] minutes un unabated from beginning to
[14:35] end your muscle fibers that you're using
[14:37] there are simply not the fast switch
[14:39] muscle fibers that you're going to need
[14:41] in order to build more size so when
[14:44] there's an activity that you tie out at
[14:46] after a certain period of time sort of
[14:48] in that 30 to 45 to a minute and a half
[14:50] range or whatever you have a better idea
[14:53] knowing that you're using muscles that
[14:55] are higher in fast twitch um in
[14:58] proportion and you know related to the
[15:00] type one type two and also that you're
[15:03] using them uh effectively because
[15:05] they're not geared toward to fire for
[15:07] that long so if they are firing you're
[15:09] not using those fibers you're using more
[15:11] the type one sprinting is certainly an
[15:14] example of something that those guys go
[15:16] hard for a short period of time but they
[15:18] don't go long all right so it fits right
[15:20] in with what we do at athlan X is you
[15:22] either train hard and you train long but
[15:24] you can't do
[15:25] both uh let's see what else
[15:29] so backed up on these questions
[15:31] guys
[15:32] uh can you do a video of you working out
[15:35] one day just a normal day for you at the
[15:37] gym guys I do that all the time that's
[15:40] that's what uh that's what my athl next
[15:42] videos are I mean I I I truly as I say
[15:45] to you guys all the time um the reason
[15:47] why I know what work you know that that
[15:51] stuff that I show you works is because
[15:52] it's what I do myself right and it's
[15:54] what I've used myself it's what I have
[15:56] my athletes do if I was training you
[15:57] it's what you'd be doing
[15:59] um it it works because we're not going
[16:02] into that realm of overtraining that I
[16:04] see so many guys fall into is the
[16:07] susceptibility to overtrain um if you're
[16:09] a natural drug free athlete the the
[16:12] being careful not to overtrain is one of
[16:14] the things that should be foremost on
[16:15] your mind you need to be recovering you
[16:18] need to be resting I say that all it's
[16:20] just as important as your workouts you
[16:22] know and you need to be training hard so
[16:24] you're not in there long so that you put
[16:26] all those pieces together you get you
[16:28] get fantastic results and that's what
[16:31] you'd see from me you'd see a very fast
[16:33] workout uh anybody that has the the TNT
[16:36] workouts you know from athl X where I do
[16:38] do a workout literally straight from the
[16:40] beginning uh from the very first rep to
[16:43] the last I don't think one of those
[16:44] workout is longer than 30 minutes
[16:46] because it just they don't have to be I
[16:48] go hard I Tire myself out and I get out
[16:51] you know I certainly don't treat the gym
[16:52] as a as a place to hang out um I just
[16:56] try to get in and get out as fast as I
[16:58] you know as fast as I can let's see uh
[17:01] do you train every day no uh you know I
[17:05] just said when they over training you
[17:06] definitely don't want to train every day
[17:08] that would be bad let me see if I can
[17:10] get some other uh
[17:13] questions
[17:14] um let's
[17:17] see um sorry while I go through the
[17:24] thing uh how long how long after your
[17:27] workouts is best to consume protein
[17:28] again right right away uh get some
[17:31] protein in as fast as you can they said
[17:32] there's a window of 45 minutes or so I
[17:35] mean guys you know one thing I've have
[17:37] also found that sort of you know uh uh
[17:41] is is is funny is like they they put
[17:43] these windows of 45 minutes and you have
[17:45] to you you you have to get your stuff in
[17:47] it's not like you're G to blow up like a
[17:49] time bomb I mean you have some some
[17:51] leeway I used to work out at a gym that
[17:53] was like 45 minutes away from my house
[17:55] so by the time I wrapped up at the gym
[17:57] and got home I wasn't home till uh hour
[18:00] hour and 15 minutes you know later it's
[18:03] not like it costs me any any uh any
[18:05] serious results by not being able to get
[18:07] there 15 20 minutes earlier so don't
[18:10] start don't start you know having a a
[18:14] you know the these worrying fits about
[18:16] whether or not you're home in time to
[18:18] just try to get some protein in you as
[18:20] quickly as possible that's the most
[18:22] that's the most important
[18:24] part uh let's see bulking tips bulking
[18:27] tips uh well I mean again I'm not going
[18:29] to treat the word bulking like uh like
[18:32] the first time I answered the question
[18:33] about you know getting bulky bulky just
[18:36] for the sake of getting bulky um if by
[18:38] bulking you mean adding muscle uh I've
[18:42] said it before you have to train hard
[18:44] and I know I've addressed this in the
[18:46] video before about what actual hard
[18:49] training is hard training is training
[18:51] the failure and hard training is trained
[18:53] to failure on every set okay and when I
[18:56] say even if I have even in the athl
[18:58] program if I have something like you're
[19:00] going to do 12 breaths of this exercise
[19:02] that's assuming that you're going to
[19:03] take a weight that you're going to use
[19:05] that's gonna tax you and I mean tax the
[19:08] hell out of you to get those 12 reps out
[19:10] so that by the 11th rep you're sitting
[19:12] there going there's no way I have 12 in
[19:13] me and for some way shape or form you're
[19:16] able to squeeze out one final rep that
[19:20] you don't believe you actually got out
[19:22] that's hard training and that's training
[19:23] the failure that's why you can train
[19:26] short because if you're laying that
[19:27] level of inity down the line your
[19:29] muscles are basically saying to you you
[19:31] know they're having a little
[19:33] communication with you in your head
[19:34] they're saying I can't stand what you
[19:36] just did to me that hurt that was
[19:39] uncomfortable the next time you try to
[19:41] do that to me I'm not gonna allow you to
[19:42] because I'm gonna get myself a little
[19:44] bit more fortified A Little Bit Stronger
[19:46] so that if you try to subject me to that
[19:48] again it's not going to feel the same
[19:50] that's the kind of that's the kind of
[19:51] way you have to approach your workout
[19:53] and if you're not doing that you're not
[19:55] going to see the type of growth that you
[19:56] want to see no matter what program
[19:58] you're
[19:59] so if you train like that you're going
[20:01] to quickly see it's impossible to train
[20:04] for 60 minutes it's impossible even more
[20:06] to train for 90 minutes so I know that
[20:08] there's a lot of programs out there that
[20:10] allow you to train for 60 and 90 minutes
[20:13] but then then they're getting the whole
[20:15] concept of intensity wrong they're not
[20:16] allowing you to train as intensely as
[20:18] you need to to build the most muscle
[20:20] that you can can you build muscle that
[20:22] way maybe but can you build the most
[20:24] muscle definitely not definitely not um
[20:28] pre-work out stretching that's a good
[20:29] that's a good one I don't stretch
[20:31] pre-workout I don't stretch pre-workout
[20:33] the only time I really recommend
[20:35] stretching is at night before you go to
[20:37] bed the muscles that you either train
[20:40] that day or the muscles that you find
[20:42] are usually most uh most tight so I tend
[20:46] to have tight hamstrings so I'll stretch
[20:48] my hamstrings out every night just as a
[20:51] way to sort of feel uh a little bit more
[20:53] loose and someone like I don't feel
[20:54] right if I don't but from a stretching
[20:57] standpoint of the the uh of what you
[20:59] trained that day don't do it before you
[21:02] work out because again there is some
[21:04] scientific uh evidence that shows that
[21:08] long you know static pre-stretching
[21:10] before you work out changes the the uh
[21:13] the crossbridge um in the linking
[21:16] between your active amias and fibers and
[21:18] your muscles so because you sort of
[21:20] exaggerate the the resting condition of
[21:23] that muscle they're not really in a
[21:25] position anymore I don't know if you can
[21:26] see this but they're not in the position
[21:27] anymore to link with each other and
[21:30] remember it goes like a like a like a
[21:32] ratchet when the muscle contracts it
[21:34] grabs the fibers grab on they ratch it
[21:36] closer and closer to a stronger
[21:38] contraction but if they're already
[21:40] outside the range of being able to even
[21:42] grab each other you know from from a lot
[21:44] of static stretching prior to working
[21:46] out you don't have the same power
[21:48] generation that you can because they
[21:49] can't really reach and and uh and
[21:53] establish a connection I mean sure they
[21:55] can at at certain points but it's not
[21:57] the full contraction that you're that
[21:59] you're exper you know that you're used
[22:00] to experiencing so what happens is after
[22:03] time it will start to settle back in to
[22:06] that you know that that position where
[22:07] they could at least start grabbing each
[22:09] other and then ratcheting forward but
[22:11] unfortunately you probably already went
[22:12] through your first exercise you might be
[22:14] through the second set on your second
[22:15] exercise and you're already having a
[22:17] crappy workout because you couldn't lift
[22:19] as much and it goes back to that whole
[22:21] concept of the intensity that you were
[22:22] able to deliver you weren't able to
[22:24] bring the intensity that you needed to
[22:26] have a great workout so don't stretch
[22:28] pre workout stretch much better off
[22:30] stretching not even after your workout
[22:33] um but later on that night because when
[22:35] you sleep at night is when your muscles
[22:36] Will Repair and normally they'll repair
[22:39] themselves a little bit shorter than
[22:40] they did before you went to bed so you
[22:42] can sort of optimize that stretch them
[22:45] prior to going to
[22:47] bed uh let's see foam rollers any good
[22:49] foam rollers Don King Don King's
[22:52] watching this hey Don King um the the uh
[22:56] foam rollers are great and the the
[22:59] reason why they're different is that um
[23:02] I I was looking for something I could
[23:03] use to show this but the foam roller
[23:06] works on muscle quality while stretching
[23:09] usually works on the mus muscle length
[23:11] so if you think about it you've got your
[23:14] your muscle let's say this is this is
[23:16] your muscle you're going to stretch here
[23:17] here's your origin here's your insertion
[23:20] when you stretch your muscle out
[23:22] normally what you're doing is you're
[23:23] getting most of the stretch and the
[23:24] tension felt on the origin and the
[23:26] insertion so the two end points of the
[23:29] muscle you're not really working too
[23:31] much on the stretch in the belly of the
[23:33] belly area of the muscle it gets a
[23:35] little bit of stretch but not as much
[23:36] tension as the two end points right so
[23:39] what the foam rolling will do is it will
[23:41] work on that tissue quality at all
[23:44] points up and down the muscle so if you
[23:47] have knots in the in you know again this
[23:49] is all exaggerated for for you guys to
[23:51] be able to see this but if you have
[23:52] knots into the muscle here rolling out
[23:55] or just stretching is really just going
[23:57] to tighten that kn not right because if
[23:59] you think about it it's just going to
[24:01] tighten actually I do have something I
[24:02] can show you and someone always said
[24:04] that I always resort to a rubber band
[24:06] when I have to show a a
[24:09] demonstration well here's what we
[24:12] got so here's my my
[24:17] muscle and we're gonna we're gonna
[24:19] create a little a little knot in the
[24:21] middle okay so here's my muscle or
[24:26] here's my muscle right here basically
[24:27] when I take it and I go and I and I
[24:30] stretch it that knot gets Tighter and
[24:33] Tighter and Tighter right so what you
[24:35] want to do is you always want to
[24:36] complement your stretching with foam
[24:38] rolling because the foam rolling is
[24:40] what's going to help you to actually
[24:42] roll this knot out and then when you go
[24:45] back to stretch it then you got yourself
[24:48] you know a muscle that actually allows
[24:50] you to get good stretch on okay so it's
[24:54] very important matter of fact it's as
[24:55] important as stretching to start F
[24:57] rolling
[24:59] um let's
[25:02] see if there's anybody that said that
[25:04] they can't really hear it it's good if
[25:05] the problem is if I up my audio it gets
[25:07] a lot a lot of feedback so on you guys
[25:10] it would be you know it would be
[25:12] terrible so you just have to turn up
[25:14] your audio as high as you uh as high as
[25:16] you can um standing or seated shoulder
[25:20] presses that's actually a great um
[25:22] that's actually a great question I like
[25:25] standing anything over seated anything
[25:28] because because first of all it's more
[25:30] functional if I can get my athletes on
[25:32] their feet as often as I can which is
[25:34] what we try to do with athl X get you on
[25:36] your feet as often as possible so that
[25:38] when you're working first of all you're
[25:39] GNA activate your core more because your
[25:41] core is gonna as soon as you stand on
[25:43] your feet your core is going to be uh
[25:45] more more engaged okay secondly when you
[25:49] have to press overhead if you don't have
[25:51] the luxury of being able to counter push
[25:54] into a bench you're not going to be able
[25:56] to push as much but that doesn't that
[25:57] doesn't me because I'm looking to
[25:59] overload the muscles the way that
[26:01] they're meant to be worked so that if we
[26:03] can overload the shoulders and also
[26:05] bring the core into it that's a better
[26:07] exercise if we put you up into a bench
[26:10] what happens is a lot of times your
[26:11] shoulder blades first of all you push
[26:13] your head into the back of the bench so
[26:14] you're using that counter force to be
[26:16] able to push the weights up so you're
[26:17] cheating the weights up and and you'll
[26:19] you'll probably notice you can probably
[26:20] lift 10 pounds more at least on a seated
[26:23] uh shoulder press than you can U with
[26:25] the back support up than you can on a
[26:27] standing shoulder press but you tend to
[26:29] lock your shoulder blades up against the
[26:31] back of the bench and you have to
[26:33] remember when you're lifting your arm up
[26:35] over your head there's a there's a a
[26:37] contribution that happens of elevation
[26:40] of your arm from your shoulder blade so
[26:42] it's it's part of the something called
[26:44] The Glen humoral Rhythm so you got to be
[26:46] able to have some of the the shoulder
[26:48] blade contribute some rotation up if
[26:50] you're pinching your shoulder blades
[26:52] back into a bench you're basically
[26:54] locking that shoulder blade in place
[26:56] you're interfering with the the natural
[26:58] movement of the press and you'll
[27:00] probably wind up still getting up to the
[27:02] top but you're going to be causing
[27:04] compensations you getting movement other
[27:05] places and what happens over time is
[27:07] you're going wind up ruining your
[27:08] shoulder so seated shoulder presses
[27:10] usually wind up leading to more shoulder
[27:13] problems than guys that stand up and do
[27:15] the presses that
[27:16] way um people are still asking about
[27:19] intermittent fasting I did answer that
[27:21] question it was back a little bit
[27:22] earlier so once this is done you'll be
[27:24] able to play it back and and watch it um
[27:28] should I consume alcohol and expect good
[27:30] results by working out um you know are
[27:34] you talking about drinking while you're
[27:35] working out I mean uh you know guys the
[27:38] problem with alcohol is it's um it's
[27:41] first of all it's digested slightly
[27:43] differently than anything else uh you
[27:45] probably heard that every every uh U
[27:48] gram of protein you know is is a four
[27:51] four calorie um you know four calorie uh
[27:56] commitment from your body to digest that
[27:59] um whereas a gram of fat is nine nine
[28:01] calories of you know produced energy
[28:04] alcohol is seven so it sort of fits in
[28:06] between carbs which are also four and
[28:09] fats so they're treated more along the
[28:11] lines of of dietary fats the problem
[28:14] with them is that there's no real
[28:16] there's no real uh satiety feel with a
[28:19] with a alcohol you first of all it
[28:22] usually inhibits your your ability to
[28:25] control your appetite so you'll eat more
[28:27] that's problem number one the problem
[28:28] number two is you can kind of drink and
[28:31] keep drinking and keep drinking and
[28:32] there's no real limit to your body's
[28:35] ability to consum it so you're eating by
[28:37] the time you're done you're consuming a
[28:39] lot of calories through alcohol that
[28:41] normally wouldn't uh wouldn't be um
[28:43] consume so I mean it's not unnatural to
[28:46] have to to be out at night with the guys
[28:48] drinking beer and consume 1,200 1500
[28:51] calories and still be hungry and still
[28:53] eat and I could tell you right away that
[28:55] those excess calories especially because
[28:57] they're not treated as efficiently as
[29:00] your carbs and proteins are um they're
[29:02] going to lead to being you know to being
[29:05] overweight you're going to get you
[29:06] certainly are gonna have a much harder
[29:07] time having sixpack Abs if you're
[29:09] drinking all the time uh than the guy
[29:11] who's not so I mean me personally I
[29:14] don't I don't drink alcohol um and it's
[29:17] just because it it I think it uh it
[29:20] makes me feel better that I don't but I
[29:22] think it also is is is going to help me
[29:24] um uh to have a leaner leer phys without
[29:28] having to worry about the excess you
[29:29] know the excess calories that come
[29:31] from um let's
[29:34] see do
[29:36] you uh let do you rate incorporating
[29:40] Olympic lifts into workout routines yeah
[29:42] I think Olympic lifts are cool because
[29:44] they're uh they're explosive number one
[29:47] and they're usually groundbased so um we
[29:50] take variations on Olympic lifts we make
[29:52] them a little bit uh more functional uh
[29:54] we're not just looking at uh strict
[29:57] power numbers or or or uh you know an
[30:00] ultimate amount of weight that we can
[30:01] move we always want to kind of transfer
[30:03] that to powerc or to to function because
[30:06] we know that when you combine function
[30:08] um you start to gain those elements of
[30:10] being and looking athletic right so
[30:13] we're not locking ourselves into place
[30:15] to just do a clean and snatch but we're
[30:16] going to do something explosive like
[30:18] that but tie it into something where we
[30:20] can be uh even a little bit more
[30:23] functional so maybe a a shuffle pattern
[30:26] with a clean uh clean you know so we're
[30:28] moving at the same time that we're being
[30:30] explosive but they're great they're
[30:32] great um let's see Cas after workout
[30:38] instead of before sleep in the cutting
[30:40] phase uh not for me I I think uh Cas
[30:43] protein belongs uh in one place during
[30:46] the day and that's uh that's at night uh
[30:48] again for Recovery slower digesting
[30:50] slower release protein uh for me it's
[30:53] it's way protein and Branch amino acids
[30:55] the more readily available proteins
[30:57] again the whole reason that you want to
[30:58] get protein into your muscles right
[31:00] after they're done uh training or again
[31:03] within that reasonable time frame after
[31:04] training to help with the muscle
[31:07] repair um that's how the athlete RX
[31:10] supplements are set up by the way you
[31:11] know we had our pre-workout RX1 rx2 has
[31:15] the branchin amino acids has the the uh
[31:17] the protein um in a way form afterwards
[31:21] and then at night Cas and protein mostly
[31:24] but a little bit of whey protein even at
[31:26] night just a little bit because it's
[31:28] been shown to actually help Kickstart
[31:30] the uh the muscle repair process from
[31:33] basically the time you put your head on
[31:34] the pillow and then let thec uh pick up
[31:37] the slack and kind of bring you through
[31:38] the rest of the night so we've been that
[31:40] was one of the changes we made um in the
[31:42] Black Label series and a x where we
[31:45] added a little bit of the nighttime whey
[31:47] protein as that Kickstart because one
[31:50] thing guys you'll you'll I hope get from
[31:52] me whenever you tune into my channel I'm
[31:54] always trying to step on what is the
[31:56] most current uh research um whether it
[31:58] be intermittent fasting whether it be uh
[32:01] nighttime protein sources whatever it is
[32:03] and trying to put that into what it is
[32:05] that I provide you so put it into the
[32:07] workouts that we give you during the
[32:08] weeks put it into the athl X Program put
[32:11] it into the RX supplements um you know
[32:13] the latest research goes back uh to you
[32:16] and hopefully you guys uh you guys
[32:18] benefit from it so I'm always trying to
[32:21] learn again even if something I don't
[32:22] necessarily agree with like uh like the
[32:24] intermittent fasting I still believe
[32:26] that it's uh it's something that guys
[32:28] are doing guys have questions about
[32:30] obviously and we and we want to uh you
[32:33] know get you the answers to that so
[32:35] that's the uh that's how we do it you
[32:37] know you can then make your decisions
[32:39] from there but I want to at least give
[32:40] you the best uh uh the best
[32:43] answer um compound lifts or isolation
[32:46] exercises for building size uh compound
[32:49] lifts um isolation exercises you know
[32:53] can work but there's really no such
[32:54] thing as an isolation exercise as far as
[32:57] I'm concerned
[32:58] that I would do um concentration curls I
[33:01] don't do uh I don't include them leg
[33:02] extensions I don't I don't do I don't
[33:04] include them because functionally that's
[33:06] not how those muscles tend to want to
[33:08] work anyway right I mean the the bicep
[33:11] muscle crosses the shoulder joint so
[33:13] having some shoulder contribution to uh
[33:16] to a an arm curl is more of a functional
[33:20] movement than what it then than doing a
[33:23] a concentration curl we totally removing
[33:25] that out of the equation and you have
[33:27] your arm locked up or pinned up against
[33:29] the inside of your thigh doing a you
[33:31] know a glorified you know mirror
[33:34] exercise you know something that just
[33:35] looks good for you for the mirror we
[33:37] want to be a lot more explosive than
[33:39] that because overall it's going to lead
[33:40] to more muscle growth anyway so I think
[33:43] uh it's a it's a better use of your time
[33:46] um let's
[33:48] see what else uh almost got to wrap this
[33:52] up in in in just about another five
[33:54] minutes or so um let me go back to some
[33:57] of these ear comments that I that I
[34:00] missed
[34:02] um see can I use athl x in conjunction
[34:05] with boxing absolutely when we have some
[34:08] of the uh best MMA fighters and UFC
[34:10] fighters that use our program uh they do
[34:13] their their uh their skill work and
[34:15] training around their athex schedule and
[34:17] because again we're not overtraining
[34:19] with athletex that still allows you to
[34:21] do that and those guys uh kick some
[34:23] major ass so I think it's a perfect
[34:26] combination um
[34:29] let's see I just got off my cast how
[34:30] should I reapo uh got my cast off how
[34:33] should I re approach Apple x uh
[34:35] carefully um you know when you get off
[34:38] look guys I'm going through it right now
[34:40] when you get off of a of of a period of
[34:43] of uh being laid up whether it be for
[34:45] injury or surgery or whatever it be um
[34:48] you got to be smart I mean if you don't
[34:49] think I was looking to get down here and
[34:51] start doing uh you know cleaning presses
[34:53] and and lunges and stuff right after my
[34:56] my surgery I mean guys I've been wanting
[34:58] to do that since day two but uh the body
[35:01] will let you know I I I uh I tried to do
[35:04] some uh crunch exercises and stuff you
[35:07] know and all that area was cut in so uh
[35:09] it didn't feel too good and
[35:11] unfortunately it's not something I
[35:12] should you know go back and do until it
[35:14] gets better now every day I feel much
[35:16] much better and you might feel even
[35:18] better without your cast every single
[35:20] day but you have to make sure that you
[35:22] take your time and usually your body
[35:24] will let you know when you're overdoing
[35:25] it and when you're not start off with
[35:27] with uh with smaller bits so if you you
[35:30] know start off with some of the YouTube
[35:31] videos here some of the five minute
[35:32] workouts and pace yourself and as you
[35:35] know that you can do those and Tackle
[35:36] those then jump back into the you know
[35:38] the entire training program so again
[35:40] that's all laid out for you so you can
[35:42] follow it once you know that you can
[35:43] handle some of the uh some of the
[35:45] YouTube
[35:46] videos um let's get a couple of the
[35:50] other uh let's see a couple other things
[35:53] here um I'm going to scroll way down to
[35:56] the bottom and
[36:01] see sure your post as a cop and Soldier
[36:03] you've helped me a lot that's awesome I
[36:05] love that whenever the the servicemen
[36:06] write in and tell us how they have
[36:08] benefited from using aex I think that's
[36:10] the greatest thing I get to hear so uh
[36:13] thank you for watching um how to avoid
[36:16] shoulder pain while bench pressing
[36:17] that's a good one um don't go down too
[36:20] low I could tell you uh myself I
[36:23] actually had an injury here this
[36:25] shoulder looks fine this one you can
[36:28] probably see I've got the remnants of of
[36:31] an AC joint uh dislocation here um and
[36:35] I'll happen from just going slightly
[36:37] lower than I should have which I always
[36:39] recommend 90 degrees don't go any lower
[36:41] than 90 degrees um you know if you start
[36:44] to get down to 90 your chest is you know
[36:47] definitely engaged at that point those
[36:49] extra two or three inches it's not worth
[36:51] it because all it takes is one single
[36:54] rep to pop that AC joint it's a lot of
[36:57] instability you're going to have a lot
[36:58] of pain you're probably going to have to
[36:59] lay off depression for a long long
[37:01] period of time so you want to make sure
[37:03] that you're not going too too low keep
[37:05] it at the 90 degrees go as heavy as you
[37:07] can but also uh don't go any lower than
[37:10] than that um and your your shoulders
[37:13] will thank you for for that if you have
[37:15] to if you want to burn out after the
[37:17] after you go as you know let's say you
[37:19] feel like you're cutting yourself a
[37:20] little bit short uh on the Range do as
[37:23] many as you can and then just drop down
[37:24] to the floor and rep out with with a
[37:27] push-up in a burnout set and you're
[37:28] going to wind up going Way Beyond
[37:30] failure and getting a great um you know
[37:33] getting a great result from it um
[37:36] anything else let's see I'll take two
[37:38] more questions all right last two
[37:39] questions and then I'll wrap it up
[37:43] um let's see a lot of stuff about
[37:46] compound you know compound stuff um let
[37:51] me go again all the way down to the
[37:54] bottom should you work out every day
[37:55] where I talked about that
[38:01] um do you believe in the integration of
[38:03] yoga to create athleticism uh yoga's
[38:06] tough man I mean I've done yoga before
[38:08] and uh it's uh it's no it's no you know
[38:12] walk in the park I mean you know
[38:14] especially I like yoga um on recovery
[38:17] days and for me I feel like I'm still
[38:22] I'm still a little bit shaky from the
[38:23] workout the day before so if I have to
[38:25] do sustained holds or if you're really
[38:27] working at yoga I was told by a teacher
[38:29] once that if you don't come out of your
[38:31] yoga class you know having felt like you
[38:33] just actually did something or worked
[38:34] out then you're not doing it right
[38:36] because she said you should be
[38:37] contracting every muscle when you're
[38:39] doing yoga so if you're you know getting
[38:41] into a a you know a stretch position
[38:45] where you're trying to stretch out your
[38:47] hamstrings she said you should be
[38:48] contracting your quads as hard as you
[38:50] possibly can because you want to assist
[38:53] that hamstring and and and stretch by
[38:55] Contracting your quads as hard as
[38:57] possible so everything in yoga you
[38:59] really should be activating muscles to
[39:01] do it so it's not really a passive thing
[39:03] a matter of fact it's a it's an active
[39:05] thing and I think it's it's great as a
[39:07] as a way to um assistant recovery
[39:10] because it does help to flush um you
[39:12] know flush your muscles especially after
[39:13] you're doing something you know hard a
[39:15] hard day of
[39:16] training
[39:18] um yeah all right last one uh what do
[39:20] you think about Tabata and five five by
[39:22] five workouts uh please answer please
[39:25] answer you know the talk about Tabata
[39:28] you know
[39:29] Tabata I like it um for me it's sort of
[39:32] a it's a it's not a muscle building
[39:35] thing at all because a lot of times it
[39:36] takes guys a little bit we talked about
[39:38] with that stretching thing before it
[39:40] takes you a little time to get yourself
[39:42] sort of into the groove of the exercise
[39:44] and with Tabata you're looking at 20
[39:46] seconds probably by the time you're in a
[39:47] Groove you're already 10 seconds in um
[39:49] and you're only going to get a couple
[39:50] reps out so it's not the type of thing
[39:53] that's used for muscle building but it
[39:55] certainly could be used to be a a great
[39:57] um you know conditioning you know
[39:59] conditioning exercise and as far as 5x5
[40:01] I mean I like a little bit more um uh a
[40:04] few more reps because I feel like the
[40:07] ultimate thing that we're after here is
[40:09] time under tension your muscles know
[40:12] just the stress that you put on them and
[40:13] they know that sustained stress is makes
[40:15] it you know makes it more uh more
[40:17] difficult for uh for it you know for the
[40:19] muscle itself so in Long Long Run uh
[40:22] more of a stimulus for muscle growth so
[40:24] they found you know documented evidence
[40:26] that that longer time under tension with
[40:29] with high loads 45 seconds 60 seconds
[40:32] you know generates a uh um a better
[40:35] workout period um you know you're G to
[40:37] have more muscle growth from it um it's
[40:39] going to force you to slow things down
[40:41] it's going to force you again do one
[40:43] thing for me as sort of your homework
[40:44] assignment go do your next set of
[40:46] whatever it is go do a set of lap pull
[40:48] Downs or whatever and just T time
[40:50] yourself with the stop lops and see how
[40:51] long it takes you to do your 10 12 reps
[40:54] and I guarantee you're going to be
[40:55] somewhere in that 22 3 second range and
[40:59] you'll feel like you were going nice and
[41:00] evenly paced but the fact of the matter
[41:02] is it's going far too fast and far too
[41:05] uh um you know far too quick to actually
[41:09] give yourself the best result you could
[41:10] have gotten from that set because again
[41:12] the the the research shows that 45
[41:15] seconds or so or more uh more sustained
[41:17] time on attention is going to deliver uh
[41:21] better a better uh stimulus to that
[41:23] muscle so overall that stimulus is going
[41:25] provide more of an opportunity for
[41:26] growth and remember you don't tension is
[41:29] up and down so you don't just let
[41:31] yourself drop after you push the weight
[41:33] up or or vice versa after you pull it
[41:35] down you don't just let it go uh go
[41:36] straight up you want to make sure that
[41:38] there's tension up and there's tension
[41:40] down so always Focus hard on the muscle
[41:42] that's working and on the activity that
[41:45] you're doing so you can maximize the
[41:47] amount of stress that muscle's going
[41:48] through all right so guys uh I love
[41:52] being able to do these things again I
[41:53] hope to be back in here live doing my my
[41:56] own thing again the way I like to but I
[41:59] think you guys uh if you like these
[42:00] things let me know leave the comments on
[42:02] the video later on after this video
[42:04] closes and we'll do more of them uh for
[42:06] sure definitely we'll do more of them
[42:07] and we'll even start making uh topics
[42:09] around some of them and maybe I can even
[42:11] do uh one of those live workouts I'm
[42:13] just not sure how it would work with the
[42:15] cameras you know set up but I could do
[42:17] sort of a live lookin workout you guys
[42:19] can work out along with me but um again
[42:23] now that I have an opportunity to see
[42:24] that with you guys here live thank you
[42:26] so much for uh for your support of athl
[42:29] X um I hope that when you come to this
[42:31] channel that you look forward to what
[42:33] get you know every Saturday when a video
[42:34] goes out and you say I can't wait for
[42:36] the next video to go out um or I can't
[42:39] wait for the next workout an athl X
[42:41] because I want to make training fun
[42:43] again by getting you up and moving and
[42:45] getting you to see results there's
[42:47] nothing that can stop a training program
[42:49] from being fun or something you look
[42:51] forward to more than not seeing results
[42:54] from it so I'm very confident that when
[42:56] you do your training program that trains
[42:58] you hard that trains you right and and
[43:00] that you know utilizes muscle science to
[43:03] be able to do what you do in the
[43:05] workouts that's going to give you the
[43:06] best results that you can get and uh I
[43:09] wouldn't ever do anything or provide
[43:11] anything for you guys that I'm not doing
[43:12] myself so if if you if you want the
[43:15] knowledge of knowing that it's been
[43:16] tested and proven on myself and other
[43:19] guys as well then you know that so keep
[43:22] coming back here guys let me know what
[43:24] kind of things you want to see and we'll
[43:25] keep doing them we'll keep rolling here
[43:27] here with athl next but again without
[43:29] you guys we wouldn't be who we are so I
[43:31] appreciate your support and thank you
[43:32] guys for the well wishes on the uh
[43:34] appendix I didn't need that damn thing
[43:36] anyway um I I feel lighter now that I
[43:39] don't have it anyway so uh no there's no
[43:41] telling what I'm gonna be able to do in
[43:42] the gym now that I don't have an
[43:44] appendix um all right guys I will uh see
[43:46] you guys soon um again let me know if
[43:49] you want to see more of these and then
[43:51] in the meantime head over to aex.com
[43:53] guys grab the training program if you
[43:55] hav it believe me it's not too late I
[43:57] know people say oh it's summertime I
[43:58] can't get in shape already that's BS you
[44:01] can get in shape you can start seeing
[44:02] results in the first two weeks so uh for
[44:05] me there's plenty of Summer left and if
[44:06] you want to start looking good get
[44:08] started on it it's over at athlet
[44:09] next.com if you haven't oh I know one of
[44:11] the questions came up ax1 ax2 if you
[44:13] haven't done any of the ax programs yet
[44:15] guys start with ax1 there's a reason why
[44:18] I I made them as a progressive thing
[44:20] guys that are doing ax2 right now I can
[44:22] tell you that it will kick your butt and
[44:24] ax1 is what sets that Foundation it's
[44:26] going to set set stage for you to have
[44:28] the ability to go after ax2 and it's
[44:31] going to bring you some fantastic
[44:33] results which is what all the results
[44:35] that you see on athletex website right
[44:37] now were from the original ax1 program
[44:39] so get started on ax1 build your body up
[44:42] bring yourself to ax2 and keep sending
[44:44] me those uh Transformations guys all
[44:46] right I talked too much here I'm GNA run
[44:48] I'll see you guys next week with
[44:50] hopefully a new video thanks guys
[44:59] guys