ATHLEAN-X Live! Your Workout and Nutrition Questions Answered

[00:01] what's up

[00:02] guys I hope this is working because I

[00:04] have no idea what I'm doing with this

[00:10] thing I also have a a feedback in my

[00:14] microphone but

[00:16] somebody all right good somebody type in

[00:18] and let me know that I'm that I'm

[00:28] on I got a delay here with the comments

[00:31] too

[00:32] so by the time it pops up you guys are

[00:35] probably be saying is he waiting

[00:44] for all right uh I don't see anything

[00:48] just yet

[00:51] um but uh anyway well so I'm waiting for

[00:55] okay I got I got one I'm good um all

[00:59] right cool

[01:01] so while we're waiting for a couple more

[01:03] guys to get on this because this is sort

[01:04] of last minute when I decided to do it

[01:07] um I figured let me just sort of start

[01:09] with an introduction and um see what

[01:13] we're g to cover today first of all I

[01:14] want to thank you two for allowing me to

[01:16] set this up um this is something that

[01:19] couldn't have come at a better time for

[01:21] me because even though i' like to be in

[01:25] the gym right now doing my regular

[01:27] workout video for you guys I haven't had

[01:29] a chance is to uh really do that uh

[01:32] given as you guys know um what happened

[01:35] with my appendix it sort of came about

[01:37] me really really quick and uhh knock me

[01:41] on my butt a little bit but I promise I

[01:43] think next week I'll be back in the gym

[01:45] here with a a video that's how fast I

[01:47] feel like I'm getting better and um

[01:49] believe me I am absolutely chopping at

[01:52] the bit to get on here and do something

[01:54] so uh anyway in the meantime I figured

[01:57] let's get the Q&A going so we can can

[02:00] start answering some of your questions

[02:02] and I can still be productive and not

[02:04] feel like uh like I can't do anything

[02:06] all right so we're in the gym or in the

[02:08] Xbox I want you to start asking me your

[02:10] questions about uh uh nutrition

[02:14] supplementation workout anything you

[02:17] want to ask me hopefully I can be a

[02:20] resource for you guys and and answer

[02:21] them for you so go ahead and put your

[02:24] comments in this box I have a little box

[02:25] here next to me it's delayed from

[02:27] probably what you guys are seeing but um

[02:29] when I do see them come up here I'm

[02:30] going to do my best to try to get to as

[02:32] many as uh as you as I can

[02:36] so I'm G to try one thing with my audio

[02:39] while I'm waiting

[02:40] for the question hold on one

[02:48] second okay um can you guys still hear

[02:51] me now that I did

[02:54] that someone just type in and let me

[02:56] know if

[03:00] can if you if you can still hear

[03:06] me um I'm hoping that you can and I'm

[03:10] gonna uh start looking through the

[03:12] questions I had a real bad feedback in

[03:13] my ear so um I I got rid of that

[03:18] so all right so let's start looking at

[03:22] questions uh let's see I have a question

[03:25] about bulking when you're an ectomorph

[03:28] okay that's my favorite question right

[03:29] off the back

[03:30] um bulking as an ectomorph is not

[03:33] necessary guys I've said this all along

[03:36] when you train and eat properly um you

[03:39] do not have to go through a bulking

[03:41] phase first in order to put on what's

[03:44] substantially going to become a big mix

[03:46] of some lean muscle and a lot of fat to

[03:50] cover that and then what you're going to

[03:51] do is try to work the next six to eight

[03:53] weeks of trying to lose the fat that you

[03:54] put on and you usually wind up costing

[03:57] yourself some muscle in the process so

[03:59] that whole cutting thing is one of the

[04:01] biggest myths I think that's been around

[04:03] for a long period of time and not

[04:05] necessary the the key is eating the

[04:08] right types of food so you want to eat

[04:11] healthy nutritious Foods there's no

[04:12] doubt about that but you want to eat a

[04:14] lot of them at every uh at every

[04:17] opportunity every meal opportunity which

[04:18] is five to six times a day is what I

[04:20] recommend so when you're eating those

[04:23] meals even if if you'll see in in athl X

[04:25] in the meal plans I don't recommend

[04:27] specific portion sizes because you could

[04:29] be be a 220 lb linebacker or you could

[04:31] be a 140 PB hard Gainer and your

[04:35] appetites are going to be different to

[04:36] sustain the muscle that you have so you

[04:39] have to be able to eat enough to satisfy

[04:43] your body and satisfy your muscle um and

[04:46] still be able to eat the next meal and

[04:49] the next meal because really what's most

[04:51] important is consistent feeding

[04:52] throughout the day and I know someone's

[04:54] going to ask me a question about here I

[04:55] saw something earlier about intermittent

[04:57] fasting we'll get into that in a little

[04:58] while but I really believe that it's

[05:00] really important to fuel your body in

[05:02] much the same way that you would fuel

[05:03] the fire if you want it to continue to

[05:05] burn at a high level so it's not so much

[05:09] about bulking but it's about eating the

[05:11] right Foods in the in in the high enough

[05:14] quantities to provide your body with

[05:15] enough um calories to actually help

[05:18] build muscle on top of what you're

[05:19] burning throughout the

[05:21] day Jeff can I hurt my joints doing

[05:24] bicep curls with a bit more weight than

[05:25] I regularly do absolutely you know uh

[05:28] your your elbows are pretty vulnerable

[05:31] joints um because they don't do too too

[05:33] much they're uh they're just situated

[05:35] right here between your much more mobile

[05:38] wrist and your much more mobile shoulder

[05:41] and your elbow is more of just a locked

[05:43] in hinge joint so you got a lot of

[05:45] Mobility going on above in the wrist or

[05:48] below in the wrist and a lot more

[05:49] Mobility going on above in the shoulder

[05:52] That Elbow because it has a lot less you

[05:55] know play in it is going to be subject

[05:57] to a lot more of the strains and

[05:59] stresses that go on above and below it

[06:01] so unfortunately bicep curls are

[06:04] definitely one of those exercises where

[06:05] depending upon your wrist position

[06:06] depending upon how high or how much

[06:08] you're using your shoulders in it your

[06:10] elbows could take the brunt so I always

[06:12] say try to back off a little bit on the

[06:15] weight I allow a cheat from the up to

[06:18] the vertical position so if you have to

[06:20] give a little bit of a swing only to

[06:21] Vertical but not Beyond vertical that's

[06:24] okay but if you start finding yourself

[06:26] swinging the weight a lot or not

[06:27] controlling the weight on the way down

[06:29] which probably going to be the area

[06:30] where you're most susceptible to hurting

[06:31] your elbow then I would lower the

[06:34] weights and make sure you're doing it in

[06:35] good form you'll protect your elbows

[06:37] down the way and you'll be able to

[06:38] actually curl for much more uh days

[06:41] Beyond just the one you're in the gym

[06:43] for so uh let's see what do else we got

[06:46] here um God there's so many questions

[06:48] here I'm never gonna be able to keep up

[06:51] uh move the mic closer to my face I it's

[06:53] really almost literally in my mouth so

[06:56] uh it's a fact that we were getting a

[06:57] lot of feedback before

[07:00] um let's see Jeff thanks you have got

[07:03] huge forearms please tell me how to get

[07:05] your program in India I'm from New Deli

[07:07] India watching you live here at midnight

[07:09] well first of all thank you for the

[07:10] dedication of watching me live at

[07:12] midnight I'm sure there's many more

[07:13] things you can be doing at midnight

[07:14] there'll be a lot more fun than watching

[07:16] me um but the uh the program the best

[07:20] thing about athl X is it's available now

[07:22] uh online everywhere so um it doesn't

[07:25] matter what country you're in we

[07:26] actually have guys in over 143 countries

[07:29] I think it is now um that have uh bought

[07:31] the program and followed the program so

[07:34] we deliver everything online literally

[07:36] you log in your workouts with you you

[07:38] can have an iPad iPhone um access it at

[07:41] the gym follow along with the workouts

[07:43] they all now have videos with them so

[07:45] you can follow along with the workouts

[07:46] and um and get your training in wherever

[07:49] you are so New Deli doesn't matter you

[07:52] can be anywhere and still still do appex

[07:54] so thank you for uh for that here is the

[07:58] question um the uh intermittent fasting

[08:02] um again it came in early before we

[08:04] started so uh the uh the answer to that

[08:08] is I'm not a big fan of intermittent

[08:10] fasting I get the principle behind it

[08:12] you know basically you're looking at I

[08:14] think most people follow a 16 hour

[08:16] fasting period with an eight hour eating

[08:18] period um the biggest problem is eating

[08:23] I mean working out you know in that in

[08:26] that in that time frame now if you have

[08:28] a job um uh it could make it even more

[08:31] difficult you might have to get out of

[08:32] the house early in the morning it might

[08:34] not coincide with your uh with your

[08:36] eating schedule so you'd have to eat dur

[08:38] you'd have to train during your fasting

[08:40] period and you know one of the most

[08:43] important things you can do with your

[08:44] workout especially when we're talking

[08:46] about nutrition is get your nutrition

[08:47] right before you work out after you work

[08:50] out incredibly important to get your

[08:51] nutrition right after you work out and

[08:54] then obviously you know we always say

[08:57] nighttime recovery too but if you're

[08:59] going through fasting periods during

[09:01] your intermittent fasting around your

[09:03] workout you're totally uh Missing an

[09:06] opportunity to have a

[09:08] a opportune time to to add muscle growth

[09:12] because you're you're taking the stage

[09:15] that you just set with your workout and

[09:17] you're trying to set the stage for

[09:18] muscle growth and repair right away it's

[09:20] when your body's most uh allowing of you

[09:24] to have more nutrients to start that

[09:25] repair process so um if you can set your

[09:28] intermittent f in up to the point where

[09:30] you are uh eating around your uh you

[09:35] eating around your workout and you're

[09:38] still able to fuel yourself around your

[09:39] workout it's better but still I think

[09:42] the best way that your body functions is

[09:44] is consistently and if you think about

[09:46] the whole concept of homeostasis how it

[09:48] always likes to sort of be at a steady

[09:51] place whether it be blood sugar whether

[09:53] it be even energy levels you want it

[09:55] you're always craving to stay in the

[09:56] same place you need to be able to

[09:59] 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