Your Workout and Nutrition Questions Answered - ATHLEAN-X LIVE

[00:00] all right so first off um let me start

[00:04] by saying that um these these live

[00:08] streams that we can do every now and

[00:10] then uh I I love them and I know we

[00:13] we've been doing some on our Facebook

[00:15] page uh in you know without the video so

[00:18] if you haven't been watching those and

[00:20] you're not already on our our page as a

[00:22] fan make sure you go over there it's

[00:23] just

[00:24] facebook.com

[00:26] aex and uh secondly with these things

[00:29] here I tried to position myself a little

[00:32] bit more uh in a setup here where I

[00:34] might be able to demonstrate some things

[00:36] if I have to behind me uh you know so

[00:40] you can see physically an exercise or

[00:42] something like that um I don't know if

[00:43] this going to be ideal but I I do have

[00:46] the ability to maybe stand up and show

[00:48] something so if that's the type of

[00:49] question that you want to see we might

[00:51] be able to do some of those too and then

[00:53] lastly guys I want to answer every

[00:54] single one of your questions but they

[00:56] come in so fast that I can hardly uh get

[00:59] to them all so so I'm just going to try

[01:00] to scan through uh see ones that I think

[01:03] might be helpful things that I maybe

[01:04] haven't answered in the last live Q&A

[01:06] that we did and then go from there so uh

[01:10] right off the bat I see one right here

[01:11] what do you think of diet soda um I'm

[01:14] not a I I don't think that diet soda is

[01:17] unhealthy for you um as people some

[01:20] people would say especially because of

[01:22] the artificial sweeteners that are put

[01:23] in uh the diet soda again research is

[01:27] showing that the the amounts of the

[01:31] artificial flavors like Splenda that

[01:33] you'd have to get in a in a day would be

[01:37] equal to around 462 to 560 packages or

[01:41] so it was you know of of Splenda every

[01:43] single day or grams but you don't that's

[01:46] a every packet's one gram so you're

[01:48] you're looking at that many number of

[01:50] packets it's just ridiculous you're

[01:51] you're not GNA uh you're you're not GNA

[01:54] I don't believe you're going to consume

[01:56] enough of that stuff to cause uh

[01:58] problems in in your health but again if

[02:00] you're drinking diet soda and then

[02:02] eating like crap you're not going to get

[02:04] cut you're not going to get lean it's

[02:05] just a Band-Aid you might as well be

[02:07] drinking the soda okay so you gotta

[02:10] either be all in or or all out but you

[02:13] know diet soda alone is not going to

[02:15] help uh let's see what else

[02:19] um uh let's see I want to bulk but also

[02:24] be lean what should I do well that's

[02:26] something that we covered in last in the

[02:28] last video um I'm totally against the

[02:31] bulking cutting uh solution because it's

[02:34] not really a viable solution um if you

[02:37] want to be lean and you still want to be

[02:41] built it's quite possible you just have

[02:43] to sort of balance out the two big

[02:45] factors that uh play into that one is

[02:48] your training and the second thing is

[02:49] your nutrition now if you want to get

[02:52] bigger you need to eat bigger but it

[02:54] doesn't mean you you need to eat bad you

[02:56] want to focus on good quality sources of

[02:59] protein

[03:00] good quality sources of carbohydrates

[03:02] starchy and fibrous carbohydrates so

[03:04] your your your Breads and Rices and

[03:06] oatmeals and things like that plus your

[03:08] vegetables and and and fruits bring them

[03:11] all in larger quantities more often

[03:14] throughout the day keep your metabolism

[03:16] fueled up just so you can support your

[03:19] muscle growth and at the same time you

[03:21] got to bring the workout intensity to

[03:23] the gym okay you can't think that you're

[03:25] going to get bigger if you're not giving

[03:27] your body a reason to get bigger just

[03:30] like everything else the reason the body

[03:32] adapts to a response based on the stress

[03:35] that's placed on it so these calluses on

[03:37] my hands right here they're they're

[03:39] produced from grabbing these these iron

[03:42] bars that we lift with all the time and

[03:44] irritating the skin in that area to the

[03:45] point where the the the body says look

[03:48] if you're going to keep doing that I'm

[03:49] going to lay something extra down to

[03:51] protect myself from that thus the cuses

[03:54] the same thing happens with muscle

[03:55] unless you give it that irritating

[03:57] response in the beginning through the

[03:58] workout that that that aggravation the

[04:01] muscle won't respond with bigger size or

[04:04] growth to be better prepared for the

[04:05] next time so you need to have both

[04:07] components in play and when you do

[04:09] that's what the whole athl neck system

[04:10] is about is providing you with a way to

[04:12] get bigger and more athletic but still

[04:15] stay lean and

[04:16] ripped um let me scan through the

[04:20] questions here um let's

[04:23] see what do you think of crealine is

[04:25] supposed to not cause bloating like Crea

[04:27] to monohydrate um you're exactly right

[04:30] we uh we love cre alkaline here I love

[04:32] it so much that I put it in the athlean

[04:35] rx2 which is our post-workout supplement

[04:38] um because there's a couple advantages

[04:41] number one it doesn't cause the bloating

[04:43] and it's mostly because it doesn't

[04:45] create the creatin and byproduct that

[04:47] creatin monohydrate does so you don't

[04:50] get that water retention uh outside the

[04:53] muscle you get the you get the water

[04:55] absorption inside the muscle so you

[04:56] eliminate that and because of that you

[04:59] ALS also don't need as much of it so

[05:01] your daily dose of crealine could be

[05:02] down in the 2 gam range versus the five

[05:05] grams of Maintenance dosage that they

[05:06] want for um they suggest for Crea

[05:09] monohydrate and because of all that

[05:12] there's no cycling needed between uh uh

[05:15] creatin crealine versus creatin

[05:17] monohydrate because you're basically

[05:19] again avoiding any of the the byproducts

[05:23] of supplementation of creatin that you

[05:25] might that some people might want to

[05:26] avoid so you you you're able to take

[05:29] consistently so for all those reasons

[05:31] you don't have to cycline it off less uh

[05:33] less dosage and less bloating crealine

[05:36] is definitely where what I favor and and

[05:38] so much so like I said I put it in the

[05:40] athleen rx2 supplement again after your

[05:44] workout

[05:46] um let's see um maias says I enlisted in

[05:52] the Army in Denmark and I got a workout

[05:54] for my trainer in the gym which is

[05:57] basically based on 10 reps of I lost

[06:00] your question where' it Go Mias it up it

[06:03] updated with where the heck did it go oh

[06:06] here it is 10 reps of 10 with the same

[06:08] amount of weight throughout the

[06:10] exercise I guess he's basically asking

[06:12] me what I think about that 10 10 sets uh

[06:15] 10 sets of 10 I think that could be an

[06:17] intense uh workout technique I actually

[06:20] when I was growing up I did a um a

[06:22] workout that I still remember to this

[06:23] day um it was 10 sets of 10 of barbell

[06:27] squats right and this is probably what

[06:30] contributed to the bad needs that I have

[06:32] the this day um but you had you had a

[06:36] minute to rest in between sets and I

[06:38] mean by the time the Clock Struck 60

[06:40] seconds you had to be already starting

[06:42] The Descent on your first uh uh your

[06:45] your first set of the of that next the

[06:47] first rep of that next set and I used

[06:50] around 225 pounds to do that and my God

[06:54] I couldn't move for days after that

[06:56] again but what you have to analyze what

[06:58] is a what is what is it about that

[07:00] that's

[07:01] working in athlex 2 we have a a density

[07:04] training phase okay where I basically

[07:06] said the analogy of you want to take

[07:08] what normally would you do you would do

[07:10] in 30 minutes you want to do it in 15

[07:12] okay in half the time what the 10 sets

[07:15] of 10 is doing for me especially because

[07:16] I don't think it works unless you're

[07:18] keeping to the the this the strict uh

[07:20] rest time again that very strict you

[07:22] better be starting that next set what

[07:25] makes that work is the density of it

[07:27] that you're you're doing a uh a set and

[07:31] even if you're not fully recovered you

[07:33] still fully haven't caught your breath

[07:34] you're doing your next set and your next

[07:36] set and your next set and it becomes so

[07:38] difficult to squeak out those last 10

[07:40] reps the first two or three sets don't

[07:41] feel like anything but by the time

[07:43] you're getting into that seventh eth

[07:44] ninth 10 set it's it's it's almost Agony

[07:47] but I think the secret behind that is

[07:49] density training and it's one of the

[07:51] principles that we work into all the

[07:52] Athletics training uh programs just to

[07:54] try to keep your workouts intense by

[07:56] keeping them short so I I like that but

[07:59] but I don't know how I don't know what

[08:00] the rest time is that he's doing that uh

[08:03] let's

[08:04] see how do you get rid of the little fat

[08:06] around the nipple area of a well-built

[08:09] chest um I've seen that before sometimes

[08:13] it's a little bit genetic it's uh it's a

[08:16] tendency for some guys to have a little

[08:18] extra breast tissue there I know it

[08:20] doesn't really look pretty um the best

[08:23] thing I think you can probably do is try

[08:25] to develop um your entire chest so that

[08:29] can round everything out you know for me

[08:32] uh dips usually work well for for

[08:34] targeting a little bit lower down on the

[08:36] chest especially when we say we say chin

[08:38] to chest dips so you're keeping your

[08:40] chin dug into your chest for that little

[08:42] extra on the bottom and then uh

[08:45] obviously incline bench pressing and

[08:47] stuff like that for your upper chest to

[08:49] try to develop it round it all out

[08:51] because what I normally see is guys that

[08:53] have flabby lower chest or undeveloped

[08:56] lower chest that nipple becomes more

[08:59] noticeable right if it if it if you have

[09:01] a uh a more well-rounded fully developed

[09:04] chest you might not notice it as much

[09:07] okay but there's no real if if it's

[09:08] something that's coming again either

[09:10] hormonally or genetically there's not

[09:12] much you can do to change that other

[09:15] than to try to develop the chest around

[09:16] it and reposition all right um let's see

[09:21] Jeff what do you think about

[09:23] deadlifts uh I love deadlifts if you do

[09:26] them right okay because the problem with

[09:28] deadlifts and actually I can show

[09:30] something so this will be our first time

[09:31] I can actually jump up and show uh an

[09:34] example here um let me use just a a

[09:39] kettle bell here for demonstration

[09:43] purposes okay so on the

[09:47] [Music]

[09:49] deadlift we did the video the other day

[09:52] where I talked about you have to preset

[09:55] your back before you do um any type of

[09:58] 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