[0:00] all right so first off um let me start
[0:04] by saying that um these these live
[0:08] streams that we can do every now and
[0:10] then uh I I love them and I know we
[0:13] we've been doing some on our Facebook
[0:15] page uh in you know without the video so
[0:18] if you haven't been watching those and
[0:20] you're not already on our our page as a
[0:22] fan make sure you go over there it's
[0:23] just
[0:24] facebook.com
[0:26] aex and uh secondly with these things
[0:29] here I tried to position myself a little
[0:32] bit more uh in a setup here where I
[0:34] might be able to demonstrate some things
[0:36] if I have to behind me uh you know so
[0:40] you can see physically an exercise or
[0:42] something like that um I don't know if
[0:43] this going to be ideal but I I do have
[0:46] the ability to maybe stand up and show
[0:48] something so if that's the type of
[0:49] question that you want to see we might
[0:51] be able to do some of those too and then
[0:53] lastly guys I want to answer every
[0:54] single one of your questions but they
[0:56] come in so fast that I can hardly uh get
[0:59] to them all so so I'm just going to try
[1:00] to scan through uh see ones that I think
[1:03] might be helpful things that I maybe
[1:04] haven't answered in the last live Q&A
[1:06] that we did and then go from there so uh
[1:10] right off the bat I see one right here
[1:11] what do you think of diet soda um I'm
[1:14] not a I I don't think that diet soda is
[1:17] unhealthy for you um as people some
[1:20] people would say especially because of
[1:22] the artificial sweeteners that are put
[1:23] in uh the diet soda again research is
[1:27] showing that the the amounts of the
[1:31] artificial flavors like Splenda that
[1:33] you'd have to get in a in a day would be
[1:37] equal to around 462 to 560 packages or
[1:41] so it was you know of of Splenda every
[1:43] single day or grams but you don't that's
[1:46] a every packet's one gram so you're
[1:48] you're looking at that many number of
[1:50] packets it's just ridiculous you're
[1:51] you're not GNA uh you're you're not GNA
[1:54] I don't believe you're going to consume
[1:56] enough of that stuff to cause uh
[1:58] problems in in your health but again if
[2:00] you're drinking diet soda and then
[2:02] eating like crap you're not going to get
[2:04] cut you're not going to get lean it's
[2:05] just a Band-Aid you might as well be
[2:07] drinking the soda okay so you gotta
[2:10] either be all in or or all out but you
[2:13] know diet soda alone is not going to
[2:15] help uh let's see what else
[2:19] um uh let's see I want to bulk but also
[2:24] be lean what should I do well that's
[2:26] something that we covered in last in the
[2:28] last video um I'm totally against the
[2:31] bulking cutting uh solution because it's
[2:34] not really a viable solution um if you
[2:37] want to be lean and you still want to be
[2:41] built it's quite possible you just have
[2:43] to sort of balance out the two big
[2:45] factors that uh play into that one is
[2:48] your training and the second thing is
[2:49] your nutrition now if you want to get
[2:52] bigger you need to eat bigger but it
[2:54] doesn't mean you you need to eat bad you
[2:56] want to focus on good quality sources of
[2:59] protein
[3:00] good quality sources of carbohydrates
[3:02] starchy and fibrous carbohydrates so
[3:04] your your your Breads and Rices and
[3:06] oatmeals and things like that plus your
[3:08] vegetables and and and fruits bring them
[3:11] all in larger quantities more often
[3:14] throughout the day keep your metabolism
[3:16] fueled up just so you can support your
[3:19] muscle growth and at the same time you
[3:21] got to bring the workout intensity to
[3:23] the gym okay you can't think that you're
[3:25] going to get bigger if you're not giving
[3:27] your body a reason to get bigger just
[3:30] like everything else the reason the body
[3:32] adapts to a response based on the stress
[3:35] that's placed on it so these calluses on
[3:37] my hands right here they're they're
[3:39] produced from grabbing these these iron
[3:42] bars that we lift with all the time and
[3:44] irritating the skin in that area to the
[3:45] point where the the the body says look
[3:48] if you're going to keep doing that I'm
[3:49] going to lay something extra down to
[3:51] protect myself from that thus the cuses
[3:54] the same thing happens with muscle
[3:55] unless you give it that irritating
[3:57] response in the beginning through the
[3:58] workout that that that aggravation the
[4:01] muscle won't respond with bigger size or
[4:04] growth to be better prepared for the
[4:05] next time so you need to have both
[4:07] components in play and when you do
[4:09] that's what the whole athl neck system
[4:10] is about is providing you with a way to
[4:12] get bigger and more athletic but still
[4:15] stay lean and
[4:16] ripped um let me scan through the
[4:20] questions here um let's
[4:23] see what do you think of crealine is
[4:25] supposed to not cause bloating like Crea
[4:27] to monohydrate um you're exactly right
[4:30] we uh we love cre alkaline here I love
[4:32] it so much that I put it in the athlean
[4:35] rx2 which is our post-workout supplement
[4:38] um because there's a couple advantages
[4:41] number one it doesn't cause the bloating
[4:43] and it's mostly because it doesn't
[4:45] create the creatin and byproduct that
[4:47] creatin monohydrate does so you don't
[4:50] get that water retention uh outside the
[4:53] muscle you get the you get the water
[4:55] absorption inside the muscle so you
[4:56] eliminate that and because of that you
[4:59] ALS also don't need as much of it so
[5:01] your daily dose of crealine could be
[5:02] down in the 2 gam range versus the five
[5:05] grams of Maintenance dosage that they
[5:06] want for um they suggest for Crea
[5:09] monohydrate and because of all that
[5:12] there's no cycling needed between uh uh
[5:15] creatin crealine versus creatin
[5:17] monohydrate because you're basically
[5:19] again avoiding any of the the byproducts
[5:23] of supplementation of creatin that you
[5:25] might that some people might want to
[5:26] avoid so you you you're able to take
[5:29] consistently so for all those reasons
[5:31] you don't have to cycline it off less uh
[5:33] less dosage and less bloating crealine
[5:36] is definitely where what I favor and and
[5:38] so much so like I said I put it in the
[5:40] athleen rx2 supplement again after your
[5:44] workout
[5:46] um let's see um maias says I enlisted in
[5:52] the Army in Denmark and I got a workout
[5:54] for my trainer in the gym which is
[5:57] basically based on 10 reps of I lost
[6:00] your question where' it Go Mias it up it
[6:03] updated with where the heck did it go oh
[6:06] here it is 10 reps of 10 with the same
[6:08] amount of weight throughout the
[6:10] exercise I guess he's basically asking
[6:12] me what I think about that 10 10 sets uh
[6:15] 10 sets of 10 I think that could be an
[6:17] intense uh workout technique I actually
[6:20] when I was growing up I did a um a
[6:22] workout that I still remember to this
[6:23] day um it was 10 sets of 10 of barbell
[6:27] squats right and this is probably what
[6:30] contributed to the bad needs that I have
[6:32] the this day um but you had you had a
[6:36] minute to rest in between sets and I
[6:38] mean by the time the Clock Struck 60
[6:40] seconds you had to be already starting
[6:42] The Descent on your first uh uh your
[6:45] your first set of the of that next the
[6:47] first rep of that next set and I used
[6:50] around 225 pounds to do that and my God
[6:54] I couldn't move for days after that
[6:56] again but what you have to analyze what
[6:58] is a what is what is it about that
[7:00] that's
[7:01] working in athlex 2 we have a a density
[7:04] training phase okay where I basically
[7:06] said the analogy of you want to take
[7:08] what normally would you do you would do
[7:10] in 30 minutes you want to do it in 15
[7:12] okay in half the time what the 10 sets
[7:15] of 10 is doing for me especially because
[7:16] I don't think it works unless you're
[7:18] keeping to the the this the strict uh
[7:20] rest time again that very strict you
[7:22] better be starting that next set what
[7:25] makes that work is the density of it
[7:27] that you're you're doing a uh a set and
[7:31] even if you're not fully recovered you
[7:33] still fully haven't caught your breath
[7:34] you're doing your next set and your next
[7:36] set and your next set and it becomes so
[7:38] difficult to squeak out those last 10
[7:40] reps the first two or three sets don't
[7:41] feel like anything but by the time
[7:43] you're getting into that seventh eth
[7:44] ninth 10 set it's it's it's almost Agony
[7:47] but I think the secret behind that is
[7:49] density training and it's one of the
[7:51] principles that we work into all the
[7:52] Athletics training uh programs just to
[7:54] try to keep your workouts intense by
[7:56] keeping them short so I I like that but
[7:59] but I don't know how I don't know what
[8:00] the rest time is that he's doing that uh
[8:03] let's
[8:04] see how do you get rid of the little fat
[8:06] around the nipple area of a well-built
[8:09] chest um I've seen that before sometimes
[8:13] it's a little bit genetic it's uh it's a
[8:16] tendency for some guys to have a little
[8:18] extra breast tissue there I know it
[8:20] doesn't really look pretty um the best
[8:23] thing I think you can probably do is try
[8:25] to develop um your entire chest so that
[8:29] can round everything out you know for me
[8:32] uh dips usually work well for for
[8:34] targeting a little bit lower down on the
[8:36] chest especially when we say we say chin
[8:38] to chest dips so you're keeping your
[8:40] chin dug into your chest for that little
[8:42] extra on the bottom and then uh
[8:45] obviously incline bench pressing and
[8:47] stuff like that for your upper chest to
[8:49] try to develop it round it all out
[8:51] because what I normally see is guys that
[8:53] have flabby lower chest or undeveloped
[8:56] lower chest that nipple becomes more
[8:59] noticeable right if it if it if you have
[9:01] a uh a more well-rounded fully developed
[9:04] chest you might not notice it as much
[9:07] okay but there's no real if if it's
[9:08] something that's coming again either
[9:10] hormonally or genetically there's not
[9:12] much you can do to change that other
[9:15] than to try to develop the chest around
[9:16] it and reposition all right um let's see
[9:21] Jeff what do you think about
[9:23] deadlifts uh I love deadlifts if you do
[9:26] them right okay because the problem with
[9:28] deadlifts and actually I can show
[9:30] something so this will be our first time
[9:31] I can actually jump up and show uh an
[9:34] example here um let me use just a a
[9:39] kettle bell here for demonstration
[9:43] purposes okay so on the
[9:47] [Music]
[9:49] deadlift we did the video the other day
[9:52] where I talked about you have to preset
[9:55] your back before you do um any type of
[9:58] lift so you make sure your back is
[10:00] secure but also so you can transfer your
[10:02] power more but here's the one major key
[10:04] when you're doing deadlifts it's not a
[10:07] pulling exercise as much as it is a
[10:09] pushing exercise okay so the first thing
[10:11] we do is when we get over here again I
[10:13] could use a barbell or I could use just
[10:16] this kettle bell to show but with
[10:18] deadlift you want to narrow up your
[10:20] stance which you're not going to really
[10:21] be able to see there on the video but I
[10:22] got my feet about shoulder width part
[10:24] inside of shoulder width part I just
[10:26] preset the back okay from here when I'm
[10:29] all the way down to the ground I'm
[10:31] leaning forward this is where I'd be
[10:32] grabbing the bar if I didn't have the
[10:34] kettle bells the very first part that
[10:36] you want to focus on is not pulling from
[10:39] here it's a push through the glutes and
[10:42] through the legs it's a pushing exercise
[10:44] okay so I'm pushing through my legs here
[10:47] again hard to see better to feel so if
[10:50] you can stand up and do it do it but
[10:52] pushing through through and when I get
[10:54] up past the knees then it becomes a
[10:56] pulling exercise as I pull my my hips
[11:00] through okay and my shoulders
[11:03] back all right so it's here pushing
[11:08] exercise pull it all the way through and
[11:10] up if you do that and you can handle
[11:13] more weight then it becomes a great uh
[11:16] mass building exercise and strength
[11:18] building exercise
[11:19] because you can you're using basically
[11:21] every muscle group from your toes all
[11:23] the way up through your shoulders but
[11:25] you got to make sure you're doing it
[11:27] right um let's see
[11:30] next can I use a school bag instead of a
[11:33] pair of dumbbells for shrugs um yeah why
[11:37] not you know I'm I'm all about being
[11:39] resourceful you know that uh if you've
[11:41] seen any of the the the videos we put up
[11:44] here we've used tupperware container
[11:46] tops you have to do uh uh slick floor
[11:49] type um you know bridge and curls and
[11:52] stuff like that we've used dog leashes
[11:54] here as a dip belt right so go for it
[11:57] man school bag uh for dumbbell shrugs
[12:00] absolutely load it up with books pull do
[12:03] your shrugs you know put some dumbbells
[12:05] in there I mean dumbbell you don't have
[12:07] dumbbells but put some extra weight in
[12:08] there sand whatever you want to do
[12:10] create like a sandbag out of it and go
[12:12] to
[12:13] town uh Jeff how do I get bigger triceps
[12:17] for hard
[12:18] gainers bigger
[12:20] triceps are not really you know it's not
[12:24] an isolated muscle group that is going
[12:26] to provide a a problem for a heart
[12:29] Gainer like it's you're not going to
[12:30] find many guys that can't build bigger
[12:34] triceps that already have a bigger upper
[12:36] body because they're so instrumental in
[12:40] every pushing exercise you do so when
[12:42] you're doing your chest work when you're
[12:43] doing your shoulder work your triceps
[12:45] are going to certainly uh be involved
[12:48] okay but if you wantan to again if you
[12:51] want to get bigger triceps you're going
[12:53] to want to devote your workout a workout
[12:56] towards your triceps so just doing all
[12:59] compound work which I've seen people say
[13:01] here a lot that's not going to cut it
[13:03] it's not I mean it sometimes you have to
[13:06] do a little bit more direct work if you
[13:09] want to try to get a specific body part
[13:11] or more muscle group to respond I mean
[13:14] that really is forms the foundation of
[13:16] our TNT series you know which we have
[13:19] some specific targeted workouts that go
[13:22] towards a specific muscle group that
[13:24] might be lagging or slow to grow you
[13:26] target it you work on that you include
[13:29] that with your regular program and
[13:31] you're able to provide that overload
[13:33] that you might not be getting based on
[13:35] your other compound lifts or the other
[13:37] parts of your your lifting program your
[13:39] other pushing workouts so if it's a weak
[13:43] muscle is specifically you know need
[13:45] needs a little bit more extra work
[13:47] because you're it might be causing you
[13:50] to compensate with the stronger parts of
[13:53] that motion so chest and shoulders will
[13:56] dominate triceps will stay uh in the
[13:58] back because they're not strong enough
[13:59] to really contribute to those pushing
[14:01] exercises and still continue to get
[14:03] overlooked so the two stronger exercises
[14:05] will dominate uh muscle groups will
[14:07] dominate and the third one won't so even
[14:09] more reasons so a little bit extra work
[14:11] keep the Reps um in the 10 rep range or
[14:14] so at most keep the uh intensity High
[14:17] keep the workout short no overtraining
[14:19] okay
[14:22] um Jeff what are the differences between
[14:24] good quality weight protein and
[14:25] lowquality weight protein uh a lot of
[14:28] muscle growth I can tell you a uh a
[14:32] little story here when I was recovering
[14:36] from my uh my actually the last time we
[14:39] did this was when I had my appendectomy
[14:42] uh which was at the end of June into
[14:45] early July and I had lost about 12 to 14
[14:49] pounds during that whole period not
[14:51] being able to eat uh just no no time in
[14:55] the gym a little longer recovery time
[14:58] than I thought because I had some
[14:59] complications so all that contributed to
[15:01] me losing a lot of weight I used again
[15:04] this is no this is no blatant plug for
[15:07] my supplements what it does do is it
[15:09] shows you that I I was extremely careful
[15:13] when I put together my supplements to
[15:14] make sure that I chose the highest
[15:16] quality protein for exactly the reason
[15:18] why you're asking this question because
[15:21] high quality protein is much more usable
[15:25] by your body and able to be put to work
[15:28] it's it's like it's the same thing as
[15:29] when we talk about food calories in
[15:31] general you have your constructive
[15:33] calories and then you just have your
[15:35] calories constructive calories you can
[15:37] have 100 calories of of sugar and 100
[15:40] calories of protein the 100 calories of
[15:43] protein are going to be much more
[15:45] effective in helping you to build muscle
[15:47] even if it's not directly from the
[15:49] protein itself but just the usable
[15:51] calories that your body can use to fuel
[15:53] his metabolism versus 100 calories of
[15:55] sugar which don't really contribute much
[15:57] in terms of usability Factor so in terms
[16:00] of protein they have different gradients
[16:02] of the quality of protein 80% pure 90%
[16:06] pure 95% pure they have whey isolate
[16:10] proteins they have whey hydroxate
[16:12] proteins they have whey um you know
[16:15] concentrate proteins the the more
[16:18] concentrates a little bit less on the uh
[16:21] the scale of Purity than an isolate so
[16:24] the more pure the the the protein
[16:26] becomes the the more bioeffective it is
[16:30] so the more Can it can impact your
[16:32] ability to build muscle so it may cost a
[16:34] bit more money the higher up on that
[16:36] chain that you go more towards uh you
[16:38] know more isolate protein but I could
[16:40] tell you right now it's worth every
[16:42] penny Okay because I was able to gain
[16:45] back all of that weight in a very short
[16:47] period of time over the course of two or
[16:49] two or three weeks I think again from
[16:51] providing my body first and foremost
[16:53] with the highest quality of protein not
[16:56] just through my supplements but through
[16:58] eating the right types of protein in my
[16:59] meals and then you know supplementing
[17:01] that again with the right types of
[17:03] protein through supplementation and my
[17:05] body was able to use that and help me
[17:07] build back up quicker build muscle
[17:08] tissue that I have lost and build it
[17:10] back up
[17:12] quicker
[17:13] um let's
[17:16] see what do you think about yoga that's
[17:18] good I haven't answered that one
[17:20] actually I think I did mention something
[17:21] about this in the last um the last one
[17:23] we did uh I think yoga is great and we
[17:27] all know how important flexibility is to
[17:31] your training because just like I just
[17:33] showed you back there on that deadlift
[17:35] if you can't get into the proper
[17:37] position for a deadlift don't do
[17:39] deadlifts because you want to start
[17:41] loading up the weight like that and you
[17:43] can't get the uh the the uh the right
[17:46] position of your low back because your
[17:48] hamstrings are too tight and then you
[17:49] try to go lift a whole bunch of weight
[17:52] tell you're going to blow out your discs
[17:53] and your back a lot faster and need a
[17:56] physical therapist in order to help you
[17:58] to not just work out but to stand up
[18:00] again so you have to be able to make
[18:03] sure that your your flexibility is being
[18:06] address and I think the one thing that's
[18:07] nice for guys that like to train with
[18:09] weights is that yoga provides a a cool
[18:11] way to do that because yoga in in of
[18:14] itself by having certain poses are many
[18:18] challenges right you guys that are that
[18:20] are doing the athletex program you know
[18:22] that we have challenges all the time
[18:24] challenges every week athletex
[18:25] challenges that we say hey you got to
[18:27] score this level or or or in order to
[18:29] proceed or or you got to stick back with
[18:31] this week and repeat it yoga provides
[18:34] that I think in many doses this this can
[18:37] you master this pose can you master this
[18:39] pose and if you can can you master the
[18:41] pose up here the next one in difficulty
[18:43] and each one of them requires a little
[18:45] bit more flexibility a little bit more
[18:47] strength some dynamic balance between
[18:50] the two and I think that's it's Unique
[18:52] and it fits in well with guys that like
[18:54] to train with weights especially guys
[18:56] that are athletes so what better way to
[18:58] incorporate training for flexibility
[19:01] while still having that same competitive
[19:04] uh element to the workout that keeps you
[19:07] wanting to do more so yoga yes I I think
[19:09] it's great I think an extra two or three
[19:11] times a week if you're into it uh could
[19:13] really benefit you oh good qu multi M
[19:17] multi Mr parkour what about the team
[19:20] program the team program is almost ready
[19:23] uh we've been working on that now for
[19:25] weeks since I was down in Atlanta as you
[19:27] saw in the video
[19:29] um putting the finishing touches on it I
[19:31] would say it probably be I hate always
[19:33] giving a date because we can never stick
[19:34] to dates but I would say it's probably
[19:36] going to be available
[19:38] sometime um in in the fall for sure
[19:42] sometime in the fall so hopefully
[19:44] sometime at the end of September or
[19:46] October
[19:48] um Jo yo Jeff why am I Stronger by using
[19:52] dumbbells than
[19:54] barbells huh well you know most of the
[19:57] time with it it's usually the other way
[20:00] around because the barbell allows you to
[20:02] compensate with your stronger arm so if
[20:04] you're doing a barbell curl compensate
[20:07] with your stronger arm and then overcome
[20:09] any weaknesses you have and lift more
[20:10] weight but when you have more strength
[20:14] with your dumbbells it might be that you
[20:16] actually aren't really suffering so much
[20:18] from uh strength discrepancies as you
[20:22] are basically the the ability to control
[20:25] the bar some guys I know aren't good
[20:28] with the long lever arm of the bar you
[20:30] know you have the the weights way out on
[20:32] the ends as opposed to the dumbbells
[20:33] where the weights are nice and tight and
[20:35] close to your body so yours might be
[20:37] more of what we call a propri acceptive
[20:39] issue you know where your joints aren't
[20:41] very good the longer the the weight gets
[20:44] away from your body controlling things
[20:46] like that so what you could do is I you
[20:49] certainly shouldn't avoid your your
[20:51] barbell work um I would still attack
[20:54] your weaknesses by including those those
[20:57] uh those uh activities but the best way
[20:59] that you can that you can do that is
[21:02] that work on your strength with your
[21:04] dumbbells so if you're going to do let's
[21:06] say barbell curls use as much weight as
[21:08] you can on the dumbbells and then in a
[21:10] drop set or or a burnout pick up the
[21:13] barbell and do it then so you have less
[21:15] weight to have to control but you're
[21:17] still not avoiding the whole issue of
[21:18] the apprpriate setion where you can't
[21:20] control those weights the further out
[21:21] they go right the longer that lever arm
[21:23] get so work on the heavier weights to to
[21:27] make sure you still tap into your
[21:28] strength and your your muscle growth and
[21:30] then uh come back and work on the
[21:33] burnouts from the um uh you know from
[21:36] the the barbell stuff uh Jee what do you
[21:39] think of isometric
[21:41] lifting um again well isometrics
[21:46] are it's a it's a it's a remember guys
[21:50] we always talk about concentric and
[21:51] Ecentric lifting right so concentric
[21:53] lifting is when you uh when you go in
[21:58] lift the weight up against gravity or do
[22:00] the the actual execution of the lifting
[22:02] part right the Ecentric part is so so so
[22:06] important we always talk about this that
[22:08] lowering slow lowering of the weight
[22:11] isometric is just tension generated with
[22:13] no movement so it's not eccentrically
[22:17] controlling the weight or concentrically
[22:19] going against the Against Gravity but
[22:21] it's eccentrically I mean but it's
[22:23] isometrically being able to just execute
[22:25] weight uh execute force with no movement
[22:28] The Joint so think about athletically at
[22:31] what point will you not have a movement
[22:35] of a joint
[22:36] athletically sometimes you want to be
[22:38] stable sometimes you want to be able to
[22:39] keep your core stable and tight while
[22:41] other things move around it but I think
[22:44] the types of isometric exercises you do
[22:46] would want to focus in on that things
[22:48] where you want to keep something uh
[22:50] stable like again I think core stability
[22:52] is going to be is going to be key but
[22:55] times when you want to have your limbs
[22:57] stable or where you want to have your uh
[23:00] your leg stable it's going be very few
[23:02] and far between so you want to be
[23:04] sporadic when you when you do your uh
[23:06] your isometric lifting don't do too too
[23:08] much of it if you're Olympic ring guy
[23:10] and you got to be able to hold out here
[23:12] that's a good example of an isometric
[23:13] exercise that you want to practice and
[23:15] work on but unless you're doing
[23:17] something like that stick more to your
[23:19] concentric power exercises and your
[23:21] Ecentric control of those uh let's
[23:25] see um
[23:29] let's look to what are your tips for
[23:30] college body uh College
[23:33] bodybuilders uh you know guys I was not
[23:37] a bodybuilder in college but I was uh I
[23:40] was a guy that liked to work out in
[23:42] college I found that in college it was
[23:45] easier for me than ever to be able to
[23:48] get into a routine because the first
[23:50] thing I would do is again it's all about
[23:51] routine in college you usually have a
[23:54] nice structure you got structure of
[23:55] classes throughout the day each semester
[23:58] where do you have to be at a certain
[23:59] time of the day so each time each
[24:02] semester for me I used to have a whole
[24:03] new uh time that I would go to the gym
[24:06] because it was based upon what my
[24:08] schedule of classes were I found that to
[24:10] be almost super effective because it
[24:13] kind of got me out of the routine if I
[24:15] used to go at 4 o'clock during the the
[24:18] fall semester in the spring semester I
[24:20] might not have been able to go because
[24:21] the classes so I to go at 8:00 in the
[24:23] morning is a completely new uh
[24:26] experience I felt like it was refreshing
[24:28] and I got consistent results I probably
[24:31] got more results through college you
[24:33] know than ever because because when I
[24:35] went into college I certainly didn't
[24:36] have any muscle and I I think I got into
[24:39] my routine in my groove and I was able
[24:41] to do that now we can talk about a whole
[24:42] another time nutrition in college and
[24:44] that's a whole another challenge but
[24:46] from the mere routine of it college
[24:48] should provide you with a good chance to
[24:50] schedule in just like a class when
[24:52] you're going to go to the gym and that
[24:53] should be that should help you
[24:55] out uh
[24:59] let's see Jeff how does being sick es
[25:02] affect your body especially your muscle
[25:05] I think I just because I touched on it
[25:06] before it's uh actually the good way we
[25:09] can talk about this is what should you
[25:12] do depending upon how you feel in the
[25:14] gym should you skip your workout should
[25:16] you
[25:16] not I generally say if you are if you're
[25:20] feeling symptoms from just the head up
[25:22] so sore throat stuffy nose headache
[25:24] things like that um working out usually
[25:27] is a good thing to do um because it
[25:30] generally makes you feel better uh
[25:33] especially if you have a stuffy nose the
[25:35] the extra blood flow can actually help
[25:37] to uh decongest you uh if I found many
[25:40] times if I've had a headache it could be
[25:43] a little bit of a of a a glycogen
[25:46] depleted headache right so as I started
[25:48] to work out I could or I or glucose
[25:51] depleted headache I can start to work
[25:52] out I can start to break it down and
[25:54] start and feel better my headache will
[25:56] go away by the time I'm done those are
[25:58] the type of symptoms you want to work
[25:59] out with anything down below chest you
[26:02] know um stomach things like that you
[26:04] don't wanna you don't want to try to
[26:05] work out but what working but what
[26:07] sickness will do to you though is
[26:09] definitely dehydrate you usually most
[26:11] often we don't tend to uh to eat or
[26:14] drink enough when we're when we're uh
[26:16] sick so the dehydration will play uh a
[26:19] major part in making you look a lot
[26:21] flatter if you're not eating you have
[26:24] again some of that um that water loss
[26:26] because you don't have have the
[26:28] carbohydrates to hold on to the water so
[26:30] generally you can bounce back quickly
[26:32] from a workout or from a sickness but
[26:35] you don't want to um you don't want to
[26:37] overdo it because your body is trying to
[26:38] tell you not to to eat as much when
[26:41] you're sick because it doesn't really
[26:42] feel like it needs it at the time so you
[26:44] want to make sure that when you do come
[26:46] back from a layoff that you do so at a
[26:48] at a rate that only your body can
[26:50] handle uh let's
[26:53] see what is the what are the Jeff what
[26:56] help what's the best exercise is to hit
[26:58] the lower chest um well all right first
[27:02] and foremost guys we I know I have
[27:04] there'll be some guys out there that say
[27:05] you can't Target lower chest and upper
[27:07] chest and you know because the chest is
[27:09] a muscle that contracts all at once and
[27:11] that's what yeah that's how that's how
[27:13] muscle contraction happens it happens in
[27:15] all or none uh fashion but there are
[27:20] different areas of the chest the upper
[27:23] chest has fibers that connect up here to
[27:25] the clavicle okay then we have the St
[27:28] sternal cicular portion uh that the
[27:31] stern cicular up here we have other
[27:33] portions of the chest fibers that run
[27:35] down this
[27:36] direction because of the influence of
[27:38] the direction of the fibers you can
[27:40] actually Target them a little bit more
[27:42] easily by putting them in a more
[27:44] favorable line of pull does that make
[27:46] sense so if you if the pull of the
[27:50] fibers is more uh in its favor it can
[27:53] execute the contraction a little bit
[27:55] more in that from those you know from
[27:58] those muscle fiber those motor units
[27:59] there so if you're looking at lower
[28:01] chest the the best exercise you can do
[28:03] is the dip because it allows your body
[28:06] to I'm going to show you another one the
[28:07] dip allows you to to Target that but
[28:09] there's a cool little exercise that I do
[28:11] you guys might like it's so small and
[28:13] subtle but I want to show it to you
[28:16] anyway
[28:18] um you grab a dumbbell right here okay
[28:23] and we know that the arm part of the job
[28:26] of the of the chest is to adduct the arm
[28:28] okay so abduct would be AB would be to
[28:31] move it away from your body adduct would
[28:34] be to move it across your body so
[28:36] horizontal a deduction is in this way
[28:39] right across your body so what I do is I
[28:42] take it from down low again putting the
[28:44] fibers down low at a more advantageous
[28:47] angle here and I just bring it up and
[28:50] across just like this up and across my
[28:53] arm is almost like a little bit of a
[28:55] shrug but it's crossing the body
[28:57] so you can see if you look here up right
[29:01] on the lower part of the chest as I come
[29:04] across up and across right here you can
[29:08] see the muscle being targeted from all
[29:11] from down low and in the
[29:13] middle okay just up squeeze and hold it
[29:18] okay when I want to Target a little bit
[29:21] lower that's what I
[29:24] do uh let's see what else
[29:28] let me let me uh scan through
[29:35] here uh what is Jeff what is your
[29:37] favorite kettle bell
[29:38] exercise uh my favorite kettle bell
[29:41] exercise is definitely the swing I love
[29:44] the kettle bell swing uh it's because it
[29:47] offers the triple extension that so hard
[29:50] to reproduce especially in an athletic
[29:52] way and a lot of other exercises right
[29:55] so when I talk about triple extension
[29:56] I'm talking about extension through my
[29:58] ankles through my knees through my hips
[30:02] and you don't necessarily do a lot of
[30:05] that in an explosive way if you're doing
[30:07] lunging or if you're doing squats you
[30:10] know or even if you're doing deadlifts
[30:11] like we talked about before but with
[30:13] swings you're you're doing in an
[30:15] explosive manner you're doing it in a
[30:17] way that you can take advantage of the
[30:20] kinetic chain the way that it's set up
[30:22] from the ground all the way up through
[30:24] your hips to not only naturally reprod
[30:27] reduce the Motions that your body wants
[30:28] to do but do it against resistance so
[30:31] we're going to get stronger with it and
[30:33] then that will have a higher functional
[30:34] carryover to a lot of the other things
[30:36] that we do um out on the field in
[30:38] competition or just making more
[30:41] explosive uh more developed lower
[30:44] body
[30:46] um the ab wheel what are my thoughts on
[30:48] the ab wheel uh the ab wheel I love the
[30:52] ab wheel I've been doing the ab wheel
[30:55] forever and uh you probably saw a while
[30:59] back if you haven't the Fast Five ab
[31:01] workout just go search that on on
[31:03] YouTube um I love the ab wheel I don't
[31:05] know what to tell you it's like it's
[31:06] like the cheapest thing um 10 or 12
[31:09] bucks I I bought one um when I was up at
[31:12] college so I made sure I had one and
[31:14] when I used to go to spring training I
[31:15] used to bring one too because it was so
[31:18] easily uh portable and what I like about
[31:21] it is again it's sort of it's basically
[31:24] um Advanced plank modifications
[31:27] right you're you're either planking on
[31:30] your knees and then rolling out and
[31:31] you're trying to control that plank so
[31:33] you have elements of stability but then
[31:35] you have to overcome the the force and
[31:38] the long lever arm when you're way out
[31:40] to come back so it's a concentric type
[31:43] exercise too getting again flexion
[31:45] through the spine which is important for
[31:47] an ab exercise so I love the ab wheel
[31:49] you can go in different directions uh to
[31:52] work more of the obliques um but it's a
[31:55] great great thing and if you again if
[31:57] you haven't seen it make sure you check
[31:58] out the uh uh make sure you check out
[32:00] the uh Fast Five workout um let's see
[32:05] what
[32:06] else Jeff what do you think of the nasm
[32:09] personal trainer course
[32:12] um be quite honest I don't know much
[32:15] about every single uh personal trainer
[32:17] course that I see um there's a few I I
[32:21] don't I don't want to name uh specific
[32:24] names but um one of them
[32:27] uh we were going to film a video on this
[32:29] but we never W up doing it my dog
[32:31] Charlie actually got a certification in
[32:32] it so uh we might break it out one day
[32:35] Charlie might come out my black lab
[32:37] might come out and start doing some
[32:39] videos for you guys because he seriously
[32:40] did earn a u a credential in this
[32:44] organization's uh um you know as a as a
[32:47] as a certified personal trainer he did
[32:49] it he I'm proud of him he's a smart boy
[32:52] but uh that kind of shows you what I
[32:53] think about a lot of the weekend
[32:56] certification course courses or the ones
[32:57] that you can sort of just apply for
[32:59] online and get one um I certainly
[33:02] wouldn't want my family members or
[33:03] friends being treated by or or trained
[33:07] by somebody that uh that had just that
[33:10] and that's all that they're bringing to
[33:11] the table um but I do know that there
[33:14] are some good organizations out there
[33:16] and I I I obviously would speak highly
[33:18] of the one that uh that I'm part of
[33:20] which is the national strength and
[33:22] conditioning Association um they require
[33:24] a college diploma they require a lot of
[33:26] things that put them at a whole another
[33:28] level and it's a much more rigorous uh
[33:30] course than it is you know than some of
[33:32] these other fly by nights so you know I
[33:35] have a lot of respect for everyone that
[33:36] wants to get into the business just make
[33:37] sure that it your heart's in it and that
[33:39] you're uh pursuing the the education the
[33:42] degrees are going to put you in the best
[33:44] position to help people okay you know
[33:46] and and give them the right information
[33:47] and not just you know um become a
[33:50] trainer and be able to call yourself
[33:52] that uh let's see Jeff how do I increase
[33:55] my pull-up number that's a good question
[33:58] um best way to increase your
[34:00] pull-ups is to do as many as you can and
[34:05] then have some way to deload okay so we
[34:08] talked about it a while ago I again
[34:09] another one of these videos I did uh
[34:12] where I showed you a bench press
[34:14] technique where you lift more than you
[34:16] can and then back off and do more more
[34:19] of your reps so you want to touch those
[34:21] higher weights you want to touch those
[34:23] higher resistances so your body can feel
[34:25] them and know what it's going to be like
[34:27] get it to over adapt to almost be over
[34:30] stimulated to say wow holy crap that's
[34:32] hard to do and then back it up to a
[34:34] weight that you can start to push out
[34:36] and you'll see that as you continue to
[34:39] touch higher and higher weights just
[34:40] even for a rep or two before you drop
[34:43] right down you're able to start lifting
[34:45] more and more and more so on pull-ups
[34:47] some guys can only do one or two full
[34:49] reps do those come right back into a way
[34:52] you can deload which would either be a
[34:54] jumping pullup so you get up there and
[34:56] then East Cent Ally allow yourself to
[34:57] drop down so you work on Ecentric only
[35:00] or use one of the resistance bands where
[35:02] you can do an assisted pull-up so again
[35:05] if you're using the um affle and
[35:06] elastics bands the Red Band would be
[35:09] you'd wrap it around the pull-up bar put
[35:10] your foot in it go up and it's going to
[35:12] basically unweight you by around 60 or
[35:14] 80 pounds and allow you to do sort of a
[35:17] drop set with resist with assistance um
[35:20] if you're at the gym you could use one
[35:21] of the assisted pull-up machines but
[35:22] always start with the even if it's one
[35:25] the number of pull-ups that you can do
[35:28] um and be able to do that um let's see
[35:32] difference between athlean X1 and the
[35:34] woman's program the woman's program
[35:37] kicked my ass that's the difference
[35:39] between the the the
[35:41] programs um no let me tell you this the
[35:43] difference between ax1 and the women's
[35:45] program for women I believe there's a
[35:48] there's a there's a specific way to
[35:49] train first of all having trained some
[35:52] you know some women who I think we we we
[35:55] had a a a a large sample of of women who
[35:59] gave us great feedback women generally
[36:01] don't like to sit around during a
[36:03] workout you know they don't want to do a
[36:05] set wait a minute do a set wait a minute
[36:07] do a set wait two minutes they really
[36:09] want to be kept in motion and the
[36:11] interesting thing about that is that's
[36:12] what plays best into a woman's
[36:14] physiology this what plays best into
[36:17] getting their heart rates up where they
[36:18] have to be maintaining them so we're
[36:20] getting our cardio benefits but at the
[36:22] same time challenging them with heavier
[36:25] weights so what we did was we focus a
[36:27] lot on circuit training in the woman's
[36:29] program and using heavy weights though
[36:31] so it's not all about this is not a
[36:33] cardio routine ladies this is this is
[36:35] circuit training with weight training in
[36:38] it all at the same time again with ve
[36:41] just like all all athlet next workouts
[36:42] brief and intense so the intensity is
[36:44] going to be high but it's designed to
[36:46] specifically work for a woman's body
[36:48] type we found that not only do they like
[36:50] that type of training but they respond
[36:51] best to that training whereas athl X1
[36:54] has more of the traditional what we say
[36:56] what we see for guys approach to lifting
[36:58] certain days dedicated to certain muscle
[37:00] groups certain days dedicated to certain
[37:02] muscle group actions and then a little
[37:05] bit more of that that of that um uh rest
[37:08] period that we would see with 45 to 60
[37:11] seconds between sets sometimes 90
[37:13] seconds depending upon the phase that
[37:14] we're in so you could certainly do it
[37:16] and I mean both programs the exercises
[37:18] are always changing a lot of variety
[37:21] hitting you from all different angles
[37:22] always keeping you athletic always
[37:24] explosive but a little bit different
[37:26] frequency and a little bit different
[37:28] scheduling in terms of how we lay the
[37:29] programs out but we've had women follow
[37:31] both programs and get amazing results um
[37:34] and we've even had some guys admit to
[37:36] using the woman's workout and saying
[37:38] that it kicked their butt I'm not the
[37:39] only one that would that would say that
[37:41] so just try the the 400 uh the Double XX
[37:44] challenge video that's on YouTube here
[37:46] and tell me if it doesn't kill you um
[37:49] let's see Jeff what is your post-workout
[37:52] meal my post-workout
[37:55] meal um it varies it varies I think the
[37:58] most important thing um for me is again
[38:02] I always say that that post-workout time
[38:05] is the most ideal time to fit exactly
[38:08] what your body needs uh into that window
[38:10] right and that window being somewhere
[38:11] around 45 minutes again I always say
[38:14] don't look at your clock and think that
[38:15] as soon as you hit 46 minutes you you're
[38:17] out of your opportunity but the most
[38:19] important thing is what you put in your
[38:20] body then um for me I use again athlan
[38:23] rx2 you know we talked about it before
[38:25] it has crealine in it
[38:27] um it's got everything I need in it's
[38:29] got my carbohydrates it's got um you
[38:32] know in the form of um uh waxy maze uh
[38:35] so it's a little faster digesting and
[38:37] absorbing we've got Branch chain amino
[38:39] acids extremely important post-workout
[38:42] extremely important post-workout Branch
[38:43] T amino acids um again crein all that
[38:47] stuff in it at the right time and it's
[38:49] it's very low calor and easy to digest
[38:51] it's very it's very um it's not a real
[38:54] thick type Shake because I don't like
[38:55] that consistency
[38:57] so if I had to which is I think this
[38:59] will help you sometimes I'll come home
[39:02] 6:30 or so at night I'll work out and I
[39:06] don't want to be eating dinner two and a
[39:07] half hours later so I'll eat dinner like
[39:09] an hour and a half after I or an hour
[39:12] after I've have my post-workout Shake
[39:14] but I make sure I get the post-workout
[39:15] in then I have my dinner about an hour
[39:18] later but because the post-workout is
[39:20] not really filling it doesn't just sit
[39:23] in your stomach because it's full of all
[39:24] fillers and and uh and and basically uh
[39:27] chalk we'll talk about that another time
[39:29] they literally put Chalk in a lot of
[39:31] your supplements um the like like eraser
[39:34] chalk is in a lot of supplements because
[39:37] it doesn't sit in your stomach like that
[39:39] it goes through quickly you still have
[39:41] an appetite you can still eat a regular
[39:42] meal and that's how I get it in you know
[39:44] but when I'm when I'm that tight ideally
[39:46] if I had the time to wait I would have
[39:48] my post-workout shake and then I'd have
[39:50] my meal about two two and a half hours
[39:52] later um let's see what else
[39:57] uh I got some of your questions here how
[40:01] do I loosen my
[40:03] hips well there's a there's a there's a
[40:06] lot of uh there's a lot of different hip
[40:09] problems you could be having so it's not
[40:11] so easy to just say loosen my hips in
[40:13] general but one of the things that I
[40:15] think guys should start doing before you
[40:18] work out are again dynamic stretches we
[40:21] don't like to do um we don't like to do
[40:24] static stretches before a work so
[40:26] dynamic stretches and one thing we used
[40:28] to do in Spring training every single
[40:29] day before a workout is just our leg
[40:32] swings okay so when we do our leg swings
[40:35] you're trying to work on again adduction
[40:37] of the hip and and and uh and Abduction
[40:41] of the hip okay I'm GNA see if I can get
[40:43] myself a little bit more out here so you
[40:45] can see it but as I kick my leg out I
[40:48] rotate my foot up to the ceiling here
[40:51] okay up and then across my body and as I
[40:55] go across I point point my foot across
[40:58] my body that way okay so up and across
[41:02] up and
[41:03] out okay like that and we also can do
[41:07] our front to back leg swings up and
[41:09] through here again don't lean forward
[41:12] don't lean forward when you do these
[41:14] because you're not really getting
[41:15] extension through the hip you want to
[41:16] just get up and back up and back okay
[41:22] there are a lot of stretches you can do
[41:23] on the ground as well um one of my
[41:26] favorite stretches laying on my back
[41:29] cross my leg over the top here ankle
[41:33] over knee getting pull back behind the
[41:36] leg here towards my uh let me see if I
[41:38] can show it to you real
[41:41] quick so down
[41:46] here cross your leg over I'm waiting for
[41:48] my feed to catch up with me cross your
[41:51] leg over the top lay
[41:54] back pull in through here okay pull back
[41:58] on the leg over
[42:01] here so what this is going to do is get
[42:04] the internal rotators to stretch out by
[42:07] externally rotating the right
[42:09] hip if you find that when you look at it
[42:13] from the side that this knee is way up
[42:15] here because you can't get any kind of
[42:17] external rotation at all in your hip
[42:19] then start by anchoring your foot on
[42:21] something this foot the left leg and
[42:24] pushing down here okay that will be your
[42:27] stretch as soon as you can get it to the
[42:29] point where you're parallel across here
[42:32] then work on pulling the other leg back
[42:35] so that you can increase the stretch on
[42:37] the hip on the right hand
[42:40] side go back
[42:43] up all right guys got time for a couple
[42:46] more
[42:48] questions a couple more questions
[42:52] um Jeff how do you reduce muscle
[42:54] soreness that's a good question question
[42:57] um one of the things I just showed you
[42:59] right there is to do some stretching and
[43:01] make sure that you're
[43:03] stretching at the end of the night okay
[43:06] so the best time to do your static
[43:09] stretching is at night from the the the
[43:12] the muscle groups that you work that day
[43:14] so if you worked your chest stretch it
[43:16] before you go to bed that that night if
[43:18] you worked your uh your legs stretch
[43:21] them before you go to bed that night
[43:23] that's one thing the next thing believe
[43:25] it or not is sleep in proper nutrition
[43:28] believe your body can only handle so
[43:31] much and it's one of the main principles
[43:33] I talk about with athl all the time rest
[43:36] and Recovery okay Muscle Recovery is
[43:39] what we're talking about when we talk
[43:41] about recovery rest is sort of total
[43:42] body rest if you don't build that in and
[43:45] if you don't support that with nutrition
[43:48] at the right times when you're resting
[43:50] you won't grow you'll constantly be sore
[43:54] you won't see your body changing you
[43:56] won't see yourself losing fat and that's
[43:58] that's a major problem so the attack
[44:01] plan make sure part of recovery
[44:03] stretching and makeing sure that you're
[44:04] that you're you know like we instruct to
[44:06] make sure you're stretching at night
[44:08] have the proper nutrition before you go
[44:10] to bed give your body some protein
[44:11] before you go to sleep fast acting and
[44:13] slow acting protein so again I keep
[44:17] coming back to this guys there's a
[44:18] reason why I keep coming back to it
[44:19] because I believe in them highly the rx3
[44:23] supplement reconstruction has um fast
[44:26] acting whey protein so when you first go
[44:28] to bed you can kind of trigger that
[44:29] anabolic response because remember you
[44:31] do all of your growing when you're
[44:32] resting when your body is having a
[44:34] chance to recuperate not when you're in
[44:36] the gym that's where you stimulate
[44:37] growth but you actually do the growing
[44:39] when you're resting so you make sure you
[44:41] have a fast acting weight protein to
[44:44] kick it off and then about four times
[44:46] the amount of a casin protein slower
[44:49] acting to take you through the night to
[44:51] be there to support muscle growth at
[44:53] night as well so that's what we do we
[44:56] put in about a 4:1 ratio have that get a
[44:59] good night's sleep make sure you get
[45:01] around seven or eight hours of sleep get
[45:03] up the next day you'll feel better
[45:04] you'll be able to attack your workout
[45:06] again with intensity and that's the
[45:08] whole key you know keep keep getting
[45:10] your workouts the intensity high and
[45:13] making sure that you're resting and
[45:15] recovering um let's see three more
[45:19] questions is athlan X suitable for
[45:23] ectomorphs absolutely you know again we
[45:26] talk about building muscle and having
[45:29] the right intensity in place and kind of
[45:31] right off building off that that last
[45:33] question if you have the intensity in
[45:35] place you can you can produce amazing
[45:39] results as ectomorphs I mean I'm a I'm
[45:41] an ectomorph I've always been an
[45:43] ectomorph but I've been able to add lean
[45:46] muscle because i' I've been able to
[45:49] increase the intensity of my workouts
[45:50] but also at the same time decrease the
[45:53] length of my workouts I was not unlike a
[45:55] lot of you guys out there were in high
[45:57] school I was at the gym at 4:00 in the
[46:00] afternoon and I'd be done at 6 6:30 and
[46:02] I was pounded away set after set after
[46:04] set and I did not see nearly the results
[46:07] I have the more I started to cut it down
[46:09] and I and I've credited this guy a long
[46:11] time ago with sort of triggering my my
[46:13] mindset about it and it's what got me to
[46:15] really researching the concept and
[46:17] seeing how much it makes sense was a guy
[46:19] like Mike mener you know who yes he even
[46:21] admitted he was using uh uh steroids and
[46:24] he you know he wasn't a natural
[46:25] bodybuilder by any means but he
[46:27] understood recovery and he said you know
[46:29] he had the whole one set to failure and
[46:32] you're done but the more I started to
[46:35] see why it was so important especially
[46:37] as he would say for guys that were drug-
[46:39] free uh it made just a lot of sense it
[46:41] made a lot of sense in terms of recovery
[46:43] and the the whole point now is that if
[46:47] you guys can attack these athletex
[46:49] workouts they're set up perfectly for
[46:51] you to to to you got to be intense if
[46:53] you don't bring your intensity to them
[46:55] forget it but if you can attack these
[46:56] workouts I'll get you out of the gym in
[46:58] 30 30 to 40 minutes tops but I guarantee
[47:01] if you attack the workouts you're going
[47:02] to be able to add muscle so whether
[47:04] you're an Acom morph like myself or
[47:06] whether you're uh a mesomorph or or a
[47:08] guy that just needs to to you know lose
[47:10] some you know some extra weight it
[47:13] you're going to get results from your
[47:15] training as long as you're providing the
[47:16] right type of train right type of
[47:18] intensity with the right type of
[47:19] workouts to keep your to keep you in
[47:21] that zone strategically not just
[47:24] throwing exercise out at you but with
[47:25] the plan and then you recover you're
[47:27] going to you're going to see results and
[47:29] I think you know we have a lot of guys
[47:31] as you'll see in our our testimonial
[47:32] board that looked like probably like you
[47:34] do you know that that need that you need
[47:36] to uh um that need to get results as
[47:39] skinnier guys that certainly did uh
[47:42] let's see last
[47:44] one uh let me see look back see if I
[47:47] missed anything I know I missed a lot of
[47:49] your questions guys uh it's tough to get
[47:51] to all of them it really is so I'm just
[47:54] trying to uh
[47:56] uh you know we'll we'll hold more of
[47:58] these so I can do that and I might even
[48:00] be able to answer a few more of your
[48:02] questions uh after the
[48:04] fact um let's
[48:07] see recovering from a torn
[48:09] muscle um it's a good question you know
[48:13] I guess what you're asking is you know
[48:15] when when should you start working out
[48:18] again what what's the best practice you
[48:20] know to come back from that you don't
[48:23] want
[48:24] to jump back into training when you have
[48:27] a torn muscle um what you want to do
[48:30] that for me I think the biggest thing
[48:32] you you want is a progression so you you
[48:35] got to make sure that you're allowing
[48:36] your body to do things that involve that
[48:40] muscle but not directly hitting that
[48:41] muscle so let's just say you were doing
[48:43] you had um uh let's see a torn bicep
[48:49] okay I don't know what muscle Ur whoever
[48:50] wrote the question but we know that the
[48:53] direct action the direct actions of the
[48:55] the bicep are to flex the to flex the
[48:58] arm we know it will superate the forearm
[49:03] and we know that it will Elevate the
[49:05] shoulder now in its order of priority
[49:10] the thing that the bicep does the most
[49:12] is probably Flex the elbow we know that
[49:15] right the thing it does the second most
[49:18] is probably superate the wrist right
[49:21] it's probably a tie between suating here
[49:24] and also elevation of the shoulder so
[49:26] what I would do is as you're starting to
[49:28] make your way back into actually
[49:30] exercising because obviously you need to
[49:31] get through the whole recovery phase
[49:33] first controlling the inflammation
[49:34] getting back your range of motion all
[49:36] that that must come first but I assume
[49:38] what you're talking about is getting
[49:39] back into the strength training aspect
[49:41] you want to choose the the secondary
[49:43] motions first so that you're involving
[49:47] the bicep because we know that it
[49:48] controls those motions but it's not
[49:50] directly there not directly stimulating
[49:52] the muscle to the point where you can uh
[49:54] you're doing too much right so you'd
[49:56] stay away from flexion of the of the
[49:58] bicep right off the bat and work more on
[50:01] the supering F factor of it maybe just
[50:04] taking a band walking backwards until
[50:06] you have adequate tension on the band
[50:08] flexing just enough just enough to get
[50:11] the the uh the bicep activated through
[50:14] there and then work on the back
[50:17] superation and stuff of the of forward
[50:19] and backward pronation of the of the arm
[50:21] forearm or you could work on just some
[50:24] front raising some band front raises so
[50:27] underneath your hands all underneath
[50:29] your feet lift your hands up and work on
[50:32] front raises again targeting some bicep
[50:34] work but indirectly all right so think
[50:37] of ways that you can indirectly hit the
[50:39] muscle that you're uh that you injured
[50:41] without directly going at it and you'll
[50:43] know when you do too much because you'll
[50:45] start to feel that and you might even
[50:46] get some swelling next the next day all
[50:48] right guys so um I think that's uh I
[50:52] think that's it the uh let's see do we
[50:54] have one extra one
[50:57] um oh here's a good one hey Jeff I was
[51:00] wondering how much body fat you have the
[51:01] H twins said they had about 5% body fat
[51:04] uh right in that same right in that same
[51:07] ballpark probably uh just a little bit
[51:10] um just a little bit under you know
[51:11] right right around 4% is really where I
[51:14] sit um again mostly it's going to come
[51:17] guys from proper uh proper nutrition you
[51:19] know making sure and again for me it's
[51:22] super simple if you're if you have a
[51:24] meal plan that you follow that allows
[51:27] you to like a lot of the things that
[51:29] you're eating it's going to be real
[51:30] simple to follow and and that's when I
[51:32] when I put the xfactor meal plan
[51:34] together in athletex as anybody that's
[51:36] followed the program can say it is super
[51:39] super simple all right it's super simple
[51:42] you can follow this plan because there's
[51:44] so many options and there's so many good
[51:46] tasting options that are realistic that
[51:48] guys can actually afford and make that
[51:52] if you can't find things that you like
[51:53] then you don't then you this is if you
[51:55] can't find them on this on this plan
[51:57] then there's nothing that you like and
[51:59] what you could do is you don't have to
[52:00] follow it directly meal by meal by meal
[52:03] by meal you find the things that you
[52:04] like and you can repeat them because
[52:06] most guys wind up eating the same four
[52:07] or five things that they like all the
[52:10] time but if they're good for you and you
[52:11] actually look forward to eating them
[52:13] you're going to wind up uh you know
[52:14] you're going to wind up doing a great um
[52:17] you know great things for your for your
[52:18] body and mostly your body fat and by the
[52:20] way uh yes I do like the Hodge twins I
[52:23] think they're they're extremely
[52:24] entertaining am guys and uh my hats off
[52:27] to them they create videos man every
[52:30] single day and and I just I admire their
[52:33] I admire their their work ethic and
[52:34] their ability to keep coming up with
[52:36] funny stuff and good stuff and
[52:37] entertaining stuff and if you guys are
[52:38] liking them uh then we like them too so
[52:41] all right guys uh if you haven't already
[52:44] guys we talked about it a few times here
[52:46] but I know if you're watching this
[52:48] become part of Team athl come over to
[52:50] athlet x.com grab the athletex training
[52:52] system uh it it really is I think the
[52:57] the best out there right now the best
[52:59] thing that you can do to get in in in
[53:03] the shape of your life by training
[53:04] athletically and explosively you know
[53:06] there's a lot of programs that will
[53:08] claim that but they don't really have
[53:10] the science behind it as a physical
[53:12] therapist I like to try to put real
[53:14] science into what we do don't overdo
[53:17] anything we do get you the most uh the
[53:19] most effect from what you're doing and
[53:21] then get you out of the gym I realize
[53:23] you got other things you want to do in
[53:24] your life you know you want to look good
[53:26] you want to play hard you want to do all
[53:28] those things my job is to get you what
[53:30] you need to get in here in the gym as
[53:32] fast as possible and then get you out so
[53:35] guys thanks again we'll do another one
[53:36] of these uh real soon if you uh haven't
[53:39] already thumb this video up if you like
[53:41] if you like these so I know that we'll
[53:43] do more and leave your comments I'll try
[53:45] to answer a few of these questions down
[53:47] below if I see a lot of common questions
[53:48] I'll answer a few more after the video
[53:50] is over all right guys thank you again
[53:52] and I'll see you over at athleanx.com
[53:54] see you
[54:00] yeah