3 of the biggest mistakes Men make in the gym with Drew Baye (Episode 356)




what's up guys that your man Donovan

sharp and welcome to the 350 sixth

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kratom on the planet alright let's get

right to it

my guest today is none other than drew

Bain he is the founder of Bay comm that

is ba ye comm and when we say bay its ba

ye it's not bay like the Millennials

call their their significant other like

you know when bacon anyway is real but

you know the interesting thing is about

drew is that I didn't meet you drew the

very first time I talked to you is when

we were on stage at the Redman group

live episode 38 the very first time I've

never seen you I'd never met you before

that was the very first time that I had

talked to you and I remember presenting

a red pill type question - you're like

well this is not really my area of

expertise um more of a fitness workout

guy but I'm gonna give you an answer and

you know I mean it wasn't surprising

that you did give a good answer so first

off how are you doing today men Wow

doing awesome just worked out a little

bit ago myself and still kind of

recovering from that but otherwise

absolutely psyched don't want to go too

far off on a tangent but past this month

or so since the 21 convention has been


I've doubled literally double-booked

sales since then just following some of

the the stuff I picked up from guys

they're talking about entrepreneurship

marketing etc right and the books that

he's talking about guys Drew's actually

written several books he's written

high-intensity workouts 100

high-intensity workouts of performance

guide the ultimate guide to body weight

the short guide to getting ripped the

men the minimalist TSC that is timed

strategic contra contraction training a

chai tea workout guide and of course the

complete Nautilus bulletins collection I

want to go back to a short guide to

getting ripped and that is going to be

the main topic of conversation today if

you guys have any questions I don't have

the phone lines open right now because

I'm doing an episode with Miami Jay on

the midterm elections in you can

probably weigh on on this jury seem to

be pretty politically informed but the

the topic today is the biggest mistakes

that men make when trying to get ripped

we hear a lot of guys hey I've just

discovered the red pill we say get rich

get ripped girls this and that in

the other what are some of the biggest

mistakes that men make when trying to

get ripped or is it the actual goal of

trying to get ripped no there's there's

absolutely no mistake and trying to get

ripped it yeah one of probably the best

things that you can do in terms of

boosting your attractiveness and

boosting your confidence you don't

necessarily have to get in contests

condition where you can you know get up

on stage and in place in a bodybuilding

or physique competition but if you are

at least lean enough that you've got

good visible muscle definition if

somebody can look at you and tell where

one muscle ends and another begins as

opposed to just being smooth it it does

make a difference when I started doing

this stuff a big part of the reason that

I did was because I wanted to be more

successful with women and it it

absolutely made a difference I don't

know how much of it was just because of

the improvements and physical appearance

versus the effect on my confidence

because of the way I looked but yeah it

absolutely absolutely helps you know I

see it in a lot of the guys that I

work with - I've had a lot of clients

guys who are in their 40s 50s who were

recently divorced and are back on the

market and in fact a lot of them come to

me because they're not happy with the

way they look they want to be more

successful dating and so when I'm

talking with a new client I don't just

ask him what they want to accomplish I

ask them how are these goals going to

improve your life in other ways because

you want to get them thinking about that

because those those end goals are more

powerful than means goals and then I

bring these things up with them every

once in a while when they come into

their workout so if a guy comes to me

and says I want to be leaner I want

bigger arms and chest I'll say okay

great but why do you want these things

in what ways will they make your life

better and when they bring up the dating

thing I know that's my button I need to

push to keep them motivated and when

they see that and looking better I start

getting the stories when they come in

about the women that they're meeting and

how much easier it is and so yeah it's

it is a worthwhile goal plus the

discipline that comes from getting in

the gym on a regular basis and pushing

yourself hard and especially from every

single day controlling what you're

eating carries Orias so it's it's good

exercise mentally in self-discipline and

yeah that it pretty much carries over

there everything else that you do

absolutely I've always said that and I

don't know I don't want to pretend like

I'm the guy that made this up but I'm a

strong proponent in the cliche if you

change your physique you change your

life now you personally I mean you're

obviously in fantastic shape but anybody

who knows my story I mean I don't know

if you saw my speech at the top right

you saw the you saw on the screen there

was fat Donovan and then there was


there's Donovan now obviously I haven't

looked like this my entire life but I

went from 312 pounds now to 225 pounds

have you always looked this way were you

a fat kid did you get yourself in the

shape what was the genesis of you

anything to that I was I'm coming from

the opposite side of the spectrum

I am like every typical skinny guy at

the old 1950s and 60s magazine I

actually I have a relatively small frame

look and you would not you would not

tell it because your neck like you've

got a thick neck man I'm thinking you're

a mess of morph but you're telling me

that you're an ectomorph mesoamerican

Extang is important I specifically

trained my neck Wow something that

almost nobody does but they ought to but

I started out skinny and I was you know

self-conscious about it I've you know

grew up in the 80s and I'm watching

jean-claude Van Damme yeah warts and

Egger and Stallone and I remember

looking at these movies and thinking man

you know that's that's what I want to

look like and I started martial arts

when I was maybe 11 and just do and push

up some things then get weights when I

was 13 and just that was the goal I want

to look better thing is I didn't get

much results doing what I was doing I

was reading the muscle magazines I was

taking advice from my coaches you know

football and in the junior high in high

school and busted my ass busting my ass

and never was able to put on that much

muscle I gained I gained strength they

got a little bit stronger

I definitely got leaner but just had a

difficult time with it it wasn't until

earlier in college I was exposed to some

of the writing of a guy named Mike

m√ľnster who's a former mr. Olympia is

like back in the 70s huh oh you're

talking about okay yeah competed against

Arnold in the 1980 mr. Olympia which was

pretty much fixed it was well of course

started and I had been making all of

these mistakes that I talked to people

about all the time way too much exercise

way too often yeah my body time to

recover and adapt yet did the three

biggest mistakes most people make in the

gym they're not working hard enough

they're not really pushing themselves

all out on the exercises

and they do way too much too many

exercises too many sets they're just

spending a lot more time in the gym than

they need to if you're really training

hard you are presenting your body with a

a much much more stressful experience

which is a stronger stimulus for

adaptation but you're doing that you

very quickly hit a point of diminishing

returns as you do more so you want to

train very hard you want you want to

trick your body into thinking that

something in your environment requires

so much of you that you just you can

barely handle it and that if you survive

it you have to become bigger and

stronger to be better capable of dealing

it with it next time if you don't ask

your body to do everything that it can

if you still have some left in the tank

then what reason is there to increase

the size of your tank huh you want to

basically we're trying to trick the body

into thinking that it's in a

life-or-death situation and that you

have to get stronger you have to be

better conditioned so that the next time

you encounter whatever that is you have

a better chance of surviving it then as

well but if you do this if you train

very hard you got to be careful not to

overdo it in some ways it's like getting

a suntan

if you're laying out in the middle of

January in the like evening when there's

barely any intense sunlight you're

you're not gonna stimulate much in the

way of a tan right right you can lay out

for a long time and you're not going to

burn either if you do the same thing in

the middle of July in Florida at noon

out on the beach you know clear skies

it's a much stronger stimulus for

adaptation but if it is you have to be

careful not to overdo it and then after

that the biggest mistake most people

make is not giving their body time to

recover from and produce the adaptations

stimulated by the workouts the workout

doesn't actually directly improve

anything nothing that is happening while

you're working out is a good thing as

far as your body is concerned you

dressing it you're disrupting

homeostasis you are making

your body work at an extreme or at least

you should be working at a level that is

extremely uncomfortable okay it

threatens your body's ability to move

movement is absolutely essential for

life if you can't move you can't get


you can't stop other things from making

you their food and you can't fucq so

right that's on your jeans you have to

be able to eat not be eaten and

reproduced muscle is the driving force

and all of those things everything else

just serves to support the work the

muscles are doing so if your muscles

can't do something that your environment

is asking them to your body's got to

spend resources and spend energy to

increase those muscles but it doesn't

happen during the workout it happens

afterwards but only if you give your

body enough time to recover from the

damage you do during the workout and

then to produce the response and here's

where the biggest problem is okay the

time frame and how much exercise a

person can tolerate varies tremendously

between individuals okay a huge huge

amount of variation now in most areas if

you want to be successful a lot of

people will look at other people who

have been successful and say how did

this person achieve whatever it was in

business and sports in bodybuilding sure

what were their methods what did they do

and then they try to model their

approach after there's you know problem

with doing that is that sometimes

they're successful in spite of an

approach or a method because they had

traits or they had circumstances that

allowed them to succeed and with

bodybuilding so much of it is genetics

and you have some people who they

they're already naturally more muscular

than the average person without ever

touching a weight and then when they do

train they can handle more and they

recover faster than the average person

and these are usually the people that we

look at as examples like this person

looks awesome you go to the gym

see some guy he's huge he's ripped as

like a well was this guy doing any

copying right now the principles he's

following might be correct and literally

in anybody that follows five principles

is going to get bigger and stronger okay

we train hard you have to train

progressively which means that as you

get stronger and better condition you

have to lift more weight you have to

workouts harder to stimulate further

improvement you have to do it


you can't build up to a point and then

not do anything else and maintain it

same goes for fat loss which we'll get

to later you can't just drop the fat and

then stop doing the stuff you did to

drop it right now where it gets tricky

is the fourth in the fifth you have to

perform a volume of exercise that

effectively works all your muscle groups

you can't neglect anything but you have

to be careful that the volume of each

workout doesn't exceed what your body

can tolerate and worn back to the suntan

thing some people can go and lay out all

afternoon and they're fine they don't

burn my wife is from the Philippines

okay and her and my son they can go

outside we can go to the beach and

they're fine all day long you know they

don't burn they can tolerate that

I'm dutch and irish and Scandinavian and

German and chrome every nationality that

can't be out in the Sun for more than 10

minutes without getting cooked yeah and

I have to be careful I've got a either

stay covered up or I just lather on the

sunscreen you have the same situation

with exercise there are some people who

can do very hard work for longer than

others without over stressing their

bodies because they handle it so much

better there are some people who have

really tolerance a lot of people

who think they're hard gainers they just

the problem is they're trying to do too

much at a time and then there's the

recovery the time variance is is

tremendous between people some people

they can work out literally you know

daily and they're fine people if they

try to work out more often or it usually

it has to do more with specific muscle

groups but if they try to work a

particular muscle group and

more than once every couple of days or

in extreme cases weeks now these are

extreme cases but weeks they end up over

trending because they just have

genetics for it

the problem is when you don't take that

into account and you just try to copy

the people that appear to be most

successful and you copied their methods

without adapting the principles to how

your body responds a lot of times you

end up over trained okay um it's like if

you go into a clothing store and you see

a model and a poster and they look

phenomenal in whatever it is they're

wearing you're not gonna go up to the

sales clerk and say you see that guy on

the poster there I want the exact shirt

and pants he's wearing same size and

everything have a different body than

you they look great in it but it's fit

for them you could say I want that shirt

in those pants

but I need the ones that are in my size

and the same with a workout if you see

some guy who's in a phenomenal shape

just because he's doing a certain thing

certain way doesn't mean that you should

do it you want to follow the same

principles and but not in the exact same

way and usually the biggest difference

is in how much and how often and and I

think a lot of people really

underestimate how much the genetics make

a difference oh yes yes yes

I met a podiatrist doctor here in

Orlando just a few years ago and my wife

broke her ankle and this guy was just

ridiculously muscular and I muscular

that's awesome okay I figured you works

out this guy must work out what my wife

barely grows anybody here so after the

surgery and the cast and everything we

went in had the cast removed one of the

nurses was commenting on holy crap

normally when we take women's casts off

their legs they get all this seriously

what's going on and my wife said well I

don't I don't have to shave I just don't

grow any right here and the nurses well

I wish you know I wish I could do that

and the doctor said you know it's like

me with workouts as well what do you

mean it's like I just look like this I

don't have to work out

well cool it's just naturally and there

are people like that now consider this a

guy that looks like that and he looks

better than like 99% of the people in

the gym he could he could go in and he

could literally do everything wrong and

still look better than everybody and

you'd have people walking up to him

saying hey what what do you do for your

arms what do you do for your chest and

he can say well I just stand in the

corner in hula hoop or somewhere yeah

and then you got guys trying to hula

hoop trying to get bigger arms that's

about as much sense as what most people

do makes meanwhile you got another guy

on the other side of the gym who's a

hundred and fifty 160 pounds who doesn't

look like much but two years ago when he

joined he was only 120 soaking wet and

busted his ass you don't see the degree

of improvement usually to see the end

result and so sometimes he failed to

appreciate that people who look the best

might look the way they do in spite of

really poor or inefficient training

methods you know look at how much and

how quickly was somebody capable of

improving rather than where they are at

any particular time fifth principle so

number one is train hard number two is

train progressively number three train

consistently or perform a volume of

exercise muscle groups and I think

that's compound training if I'm not

mistaken volume just refers to the

amount of exercise and you have to do

enough that you're hitting every muscle

group you can't neglect anything I see

people go in and just work in the mirror

muscles they're bending and they're

curling and they're not doing anything

for their back they're barely doing

anything for their legs or if they do

they half-ass it

the minimal volume a person has to do is

your workouts not every single workout

but all of your workouts combined

because sometimes you'll mix and match

which exercises there your program

including all of your workouts has to

have at least at least one exercise for

every major muscle group ok most people

can can do a bit more than that but you

can't neglect anything so that's the

minimum volume the most that anybody

should do is just as much as is going to

provide a significant benefit and you

he quickly hit that point if you're

training hard enough most people if they

do one really hard set of at most two or

three exercises per muscle group they're

pretty much covered okay and you're

doing compound exercises if you're doing

the multi joint pushing and pulling

movements a lot of people underestimate

how effective those are for all the

muscles involved if you're doing

punching and rowing chin-ups standing

presses deadlifts yeah things like that

yes we go we need a lot of curls and

tricep extensions there's a place for

those when people have if you've already

built a good base you've already put on

a good amount of size and strength and

you are concerned with proportion and

balance and things like that and maybe

you want to bring a particular muscle

group up there are places for

specialization routines but the vast

majority people are not at that point

right they should be focusing on big

compound movements you have to still do

some simple exercise there's no compound

movement that works your neck your

forearms need to be worked you don't

want to have good upper arms and not

have any sleep or if they have these

huge biceps but then they're but it

looks weird because their forearms look

like look like swizzle sticks yeah some

of it some of it is just genetics and

the relative lengths of the muscle

bellies and the tendons and a lot of

people think oh well I'm dead lifting

and I'm doing heavy pulling I don't need

to work my forearms because they feel it

in their forms when they're doing it but

there's there's about eight muscles in

the compartment of the forearm on the

palm side and they get older so on the

backside and when you're gripping you

only have a couple I think it's three of

the muscles that are in the forearm that

are also involved in gripping okay so

you're just gripping you're getting a

little bit of this but not the rest of

it and then there's muscles that are in

the upper part of the forearm that are

also involved in pulling but you're

missing a whole lot of the forearm if

you're pushing and pulling if your

wrists are in a straight line you're not

really challenging the muscles that bend

or straighten the wrist right so if

you're just doing the compound movements

you want to have wrist curls and

extensions your calves are important you

don't want to have big thighs and then

these little chicken leg

and then go gotta work your calves your

neck is important especially if you're

trying to lose fat and the reason for

that is if you go on a diet and that's

really the only effective way to lose

fat all the cardio stuff people do is

mostly wasted it has a tiny impact if

you cut your calories though you have to

make sure that you are working

everything because your muscles as long

as they're stimulated to grow and as

long as you have enough protein will do

so at the expense of other body tissues

if you're on a work that if you cut your

calories you work your muscles they will

grow at the expense of your body fat in

the expense of other tissues now you're

not going to grow muscle as quickly when

you're on a diet as when you have a

little bit of a calorie surplus of

course and the leaner you are the harder

it gets but if you got somebody who's

pretty fat and they're working out hard

and they have a calorie deficit whatever

energy they need is going to come from

their fat stores for that you can gain

muscle and lose fat simultaneously it's

just a lot harder to do both at once but

any muscles that aren't worked might end

up atrophying especially if you're not

careful you're not protein and the

problem with not working the neck is

that most of the time we're not walking

around shirtless when you're talking

with somebody usually looking at their

face but their neck is right there right

and the neck gives an impression of the

condition of the rest of the body right

look at any comic book within the past

you know a couple of decades and how

they draw the necks oh yeah they're like

tree trunks yeah or if if you see you

know some like monsters and movies or

how they model the Hulk and some of

these though yeah yeah neck entraps yes

just that alone if you saw nothing else

but a head shot with the neck and traps

it would convey an idea of what the rest

of the physique was like now and the the

thing that really stands out in my mind

and really tooth will actually - I made

the mistake of not training

my neck when dieting for competition and

I hated the way it looked absolutely

hang with it but I remember and what

stand I can still see it to this day

because it looked so bad you have

nightmares I'm sorry say again did you

have nightmares about it well not mine

there was another guy who was worse okay

he hated my neck but this other guy was

worse I remember it was so bad we had

that the gym I worked at in college had

a bunch of guys who were amateur

bodybuilders nobody of note but guys

that competed locally and I can still

remember cuz as walking down the side

between where the wall was where he had

the locker rooms and all the equipment

and saw this guy coming back from we had

a bunch of mirrors in the back area

where he had all the treadmills and

things like that and that's where a lot

of the guys have practiced their posing

and remember the guy coming out from

that and thinking holy crap the guy

looks great and then seeing his neck in

it just it looked like his head was

balanced on this almost like a cartoon

neck his neck so bad relative to the

rest of his body and part of it was part

of its genetics I know a guy who's got

an upper body arms shoulders chest back

pretty much that without even trying he

could probably walk on stage and if you

if you completely ignored his legs he

would blow away most of the people in

holy competitions phenomenal

genetics in the upper body but his legs

were average they weren't bad but they

were average at best it looked horrible

on him though because his upper body was

so well developed and the thing is this

is not one of these guys who win in the

gym and just ignored their legs right

he was so self-conscious about this and

he would absolutely bust his ass and

creaming legs he worked his leg and he

was doing this stuff correctly too he

worked his legs harder than he worked

his upper body but they just didn't grow

the same thing his bad was just like

that it's just it was just nothing you

could do you can have a small effect on

it sometimes but ultimately how big how

strong you can get is going to be

limited by the genetics but if people

ignore their necks while they're dieting

they're gonna tend to lose some neck


and most people just don't train their

necks in general and nature

cuz I'd never listen I've lifted weights

forever and I have never I don't know I

mean I don't have a bad looking neck but

I mean I've got like you can see that

I've got pretty like you can see my

traps you know I've got pretty good

trapping arm development but how do I

get a neck that looks like yours you

look like a football player

there are neck machines but you almost

never find them anywhere right oh my god

this is unbelievable we reason you don't

find them in most places is probably

because the gyms are worried about

insurance because if the neck machines

as badly as they use the rest of them

they'd have a bunch of injuries in the

absence of a machine you can actually

buy harnesses that it's like a head


yeah the nut strap or the top that have

chains hanging from them that you can

hang through weight plates to do neck

extension and then you hang the plates

behind you for flexion but what I do

I've got I just train my neck


okay I've got a chin up and dip station

in our gym here and I have a belt on it

it's about a two inch wide nylon belt

and what I'll do is I'll it sits around

the columns on the back so I'll get it

level with my head and I'll put that

strap around my forehead and I'll push

away from it just contracting my neck

against that strap is going to be and

actually not as hard as I can right off

the bat but for about 90 seconds so 30

seconds at a moderate effort and then

right away without resting thirty

seconds almost as hard as I can and then

I go as hard as I possibly can for

another thirty seconds so the first 30

seconds kind of like a warm-up and then

I just turn around so the strap is

around the back of my head and do the

same and then on alternate workouts

instead of working at front and back I

do I go left and right so I'm doing

either flexion and extension or right

and left flexion you can do it at a gym

just roll up a towel put it on a bench

put your forehead on it and press

against that or you know turn over and

put it behind your head and do the same

okay 20 seconds continuous moderate

effort for 30 seconds almost as hard as

you can for 30 seconds and then

out as hard as you can stand it for the

last 30 seconds and right I had no look

I had no idea I'm looking at like you

look at these pictures and I've seen

Facebook post like hey you should train

you're that kind of get a bigger neck

and I'm thinking okay these guys are

crackpots these guys are kind of this is

that fringe weight training stuff but

now I've got you on here telling me that

there is a difference and I'm looking at

pictures in there is absolutely a

difference man if you box if you wrestle

if you're involved in any kind of

contact sport or if you're involved in

any athletic activity where there's a

fall risk you know rock climbing you

know mountain biking things like that

the the stronger your neck is the less

likely you are to end up with an injury

plus when you get hit in the head mm-hmm

people get knocked out is because that

coup contrecoup mechanism yes it hit

your head moves your brain bounces off

the the front of the brain pan and then

as it rebounds from wall the stronger

your neck muscles are the more resistant

you are to being moved when you get hit

obviously being able to duck and and by

the floor yet you don't want to yeah

yeah better but if you do get hit the

stronger the neck muscles are the better

in fact I am NOT a good boxer at all but

I remember I was at a place and this is

years ago smite B about 2003 2004 went

to one of these bars that have a boxing

ring and I got in there and they wanted

me to wear headgear and like that

I'm not gonna wear any headgear I don't

want to wear any headgear I can't I

can't stand wearing a headgear they made

me wear it anyways here's the thing that

some boxing plays bunch of people have

been wearing it's just like one size and

I remember you know I was not out there

to show off or mess this guy up or

anything well I was you know just just

having fun with it and then my headgear

slips a little bit and I can't see crap

and so I back up and I'm just backing up

with my hands out basically trying to

let him know hey yeah I can't see and

he's he came in there keeps hitting me

and I'm waiting

standing there waiting for the ref to do

something because I can't see

I should have probably just covered up

but then the ref would not have realized

that some wasn't paying attention but

I'm sitting there just getting hit the

whole time until it ends and finally I

take it off and they get mouthguard and

I like what the you know I couldn't

did you not did you not see what the

hell was going on right did you not

wonder why I had my hands up and you're

just getting free shots at my head like

but I was fine I've been in a bunch of

car accidents and I don't want to bore

you with the details of every single one

but men in cars that were rear-ended

cars that were hit like from the side

I had a drunk driver pull out right in

front was driving I just left it to this

gas station just left it and hadn't even

got my seatbelt on which was just stupid

of me but we were probably close to

speed getting up about 40 something

miles per hour guy just pulls right off

the side of the road in front of us and

the front of the car was actually

smashed in the girl that I was with

ended up in the ER I had slammed into

the windshield before being thrown back

by the the airbag and I didn't need

stitches but you know it's cut off just

a little bit and but other than that no

whiplash nothing we got actually the

first time was down here in Orlando

we got rear-ended in our rental car by

the stripper that was dancing for us the

night before

hahahaha yes was really awkward for her

I thought it was funny but no way flash

and I mean she nailed us to she no

brakes or anything just and I'm guessing

she probably hadn't slept since the

night before either a few owner and I I

can't help but think if I didn't pay

attention to my neck then all of these

probably would have ended up being a

whole lot worse alright man you guys are

listening to the 356th edition of TSR

live my special guest today is drew bay

of high intensity training visit his

website bay com that is ba ye

komm not the way the Millenial spell it

what an switch gears here drew one thing

that you talked extensively about here

was the importance of compound exercises

and the one compound exercise program

that seems to be the most popular and I

myself I've done it now for years is is

strong lifts five by five I'm sure

you're familiar with it it's the it's

the it's the squat the benchpress the


the standing overhead press and me and

the barbell row what is your and in

terms of exercise programs what what's

your opinion on that

that is almost identical to the basis

for most of my workouts the only

difference is that instead of doing five

sets of five I do one set but the set is

with real slow real strict repetitions

taking the momentary muscle failure

atypical and now here's something

important to consider is that a program

always needs to be adapted to the

individual yes the principles are

universal the exact same principles

apply to every single person the best

application for those principles depends

on what the person wants out of it the

equipment available to them bunch of

other things and so anything that I

would recommend shouldn't be considered

this is the thing to do it's a starting

point that people can make adaptations

to based on how their body responds but

everything has to be adapted to the

individual but my starting point for

most people and the reason it's a

starting point is because it seems to

work best on average is to do something

very similar to that except to compound

lower body movements to pushes and to

pulls okay in all of the workouts and

then I add extra exercises for the

smaller muscle groups and usually if

somebody's training with free weights or

they're training at home it's a barbell

squat a chin-up if they can't do a

chin-up with their bodyweight

I'll have them stand on a step and use

their legs to provide assistance okay

doing negatives and then I won't bore

you with details on that right now

standing press bent over barbell row yet

bench press and then a stiff leg barbell


ooh Wow have them sometimes in there

there's other exercises that go on the

back but I'll have them alternate that

with deadlift parallel bar dips okay and

when a pull-up instead of a chin up so

instead of a close underhand grip you're

doing a grip that's usually a neutral or

overhand that's a little bit wider

incline bench press and then instead of

a regular row most the time when I have

people do barbell row I have them do a

grip that's outside of shoulder width

and they're pulling right angle that's

almost perpendicular to their body and

the other workout instead of a wide

overhand or neutral grip I'll have them

do an underhand grip with a little bit

lower angle and which popularized by

Dorian Yates yes remember who that was

so they put their call like Yeats rows

or underhand lower row and then for the

legs sissy squats or a hack squat if a

person has a equipment for it so it's

always the two lower body and then two

pushes and pulls in different planes and

then to that I'll add some direct work

for the ABS calves neck and a forearms

not just not all in the same workout I

might have somebody do and one work out

there doing the calves and abs and then

the next workout they're doing the

forearms and grip depends on the person

I usually start out with everything and

then I'll adjust that based on how

they're they're doing but yeah the

compound exercises one when you're doing

that much muscle mass at once you're

also going to have more of a

cardiovascular and metabolic you are if

you do it that way you don't need other

activities for your cardiovascular and

metabolic condition your cardio is

pretty much covered and there's Studies

on this going back to the 1970s the

cardiovascular benefits of strength

training or at least the same if not

better than traditional endurance

activities if the intensity is high and

if you're not resting too long between


so kills two birds with one stone plus

doing it that way the compound exercises

most people have an E

your time learning to do those correctly

than the simulation single joint stuff

yeah yeah minor issue but another thing

is in addition to the cardiovascular

benefits and the ease of learning it's a

lot more time efficient yeah well do

squats and then hit all those muscles

than new hip extension and then back

extension under add vectors there there

is a place for all of that but for the

majority of people just building your

workouts around those compound exercises

is going to give you you're by far the

best benefits relative to the time and

well and especially when you consider

that you're getting your cardiovascular

benefits all at once without having to

do extra activities for that I can in

terms of squats I have very very bad

knees and so I still do squats but I do

what are called Anderson squads I don't

know if you're familiar with those but

Anderson squats is when the bar starts

as low as you can go like basically in

the squatted position you get under the

bar you push the weight and you bring it

back down to the bar you push it so

basically you're doing you're doing the

opposite of a squat you're just you're

you're obviously going to you know push

up and push down but you're starting

from the lower position I do that

because when you come down between the

time you come down and then when you

come back up right there that's when I

get that knee pain but if I can start if

I can start at the bottom and then push

the weight up slowly like I don't have

to squat fast I figured okay I can do

Anderson squats that is really that has

really helped my back that's helped my

legs and that's helped my core some of

it might depend on the relative hip and

knee movement - okay if you watch a lot

of people squat they their hips drop as

their knees go forward which they

shouldn't also if the feet are not

angled out so that the feet are pointed

in the direction that the knees are

going as you squat down you end up with

some little bit of internal rotation and

these which you don't want but the

bigger issue is this as you're squatting

down if your hips move back more and the

knees forward

you can get down to a point where you

are parallel where you still get a good

range of motion around the knees and

around the hips but without having as

acute and angle behind the knees or in

front of the ankles and the reason this

is important is because as you're

squatting down the smaller the angle at

the back of the knees if you have really

big thighs and calves what can happen is

when you have firm contact between your

hamstrings and calves the fulcrum the

point where you're rotating at can shift

from the knee joint to that point of

contact and start almost prying a little

bit oh my god you can hurt yourself like

that no if you bounce and if you're not

moving the hips back and down and just

dropping and straight down yeah it's

it's a little bit riskier for the knees

I mean just how you reverse direction at

the bottom when I squat and when I teach

people to squat

I'll have them descend until well one or

two things one until their hamstrings

and calves are just touching because I

don't want them to sit on their calves

and rest you don't want to get a break

or as low as they can go before their

pelvis starts tilting posteriorly and

the butt starts tucking under so you

don't want to sit on your calves you

don't want your pelvis tilting back you

go as low as you can without either of

those things happening but as they get

there I'll tell them to slow to a stop

and then to hold motionless for a full

second before slowly squeezing back up

and it makes it a whole hell of a lot

harder with exercises like the squat

deadlift and a lot of pushing movements

the start is the hardest and the top is

the easiest and so what you'll typically

see people do is avoid the start

altogether or move through it as quickly

as they can to minimize their time there

and then they do the opposite at the

easier top they'll stop and they'll

spend a bunch of time there resting or

slower through the top to kind of give

themselves a little bit of rest and so I

just have people do the exact opposite


but they hate you if you imagine when

you're squatting when you're dead

lifting as you approach the bottom just

think think about moving through that


almost as though your your going in slow

motion like you're sneaking through it

you want to reverse direction as

smoothly as you can and if you do it it

makes it a hell of a lot harder here's a

question here and all there there say

there are few other questions at the top

but we're talking about squats Lorenzo

Davis wants to know is it is it good to

squat barefoot because I see a lot of

that at the gym they won't let you at a

gym cuz they don't want you dropping

stuff on your toes and so but squatting

your foot is fine okay no there's not -

some people think that you have to have

some sort of lift under your heels they

think that it's an ankle flexibility

issue my definitely is yeah if you if

you squat like I mentioned earlier so

that the hips are coming back more and

the knees aren't going forward as far

you don't have to have that because you

don't end up with as sharp of an angle

in front of the ankles and if your ankle

flexibility really is a limiting factor

instead of compensating for the limit

you should focus on trying to increase

the limit and just squat as low as you

can while keeping your feet flat over

time it'll improve and you'll be able to

get that depth without relying on any

kind of a heel lift not that I'm not a

fan of any kind of special shoes for for

weightlifting or for expensive you get a

pair of Chuck Taylors and call it a day

men actually some power lifters that I

know that's exactly what they do they'll

wear wrestling shoes or Chuck Taylors

you know this has a real flat bottom

listen Chuck Taylors are neat they're

the best lifting shoes ever like they

they always have been they always will

be I got all I've gotten a couple of

questions here

Charles Caballero wants to know can you

gain muscle if you lift six days a week

so here's the question for you how often

do you work a specific muscle group or

how many times a week you do you work a

specific muscle group how often should

you lift weights to effectively gain

muscle without plateauing or or or

hurting yourself first off how

frequently any individual can work a

particular muscle group depends on how

quickly they recover and adapt okay I

can't cite them all off the top of my

head but there was something that came

out just think within the past year or

two that showed that once

to get past twice a week for a muscle

group there wasn't any significant

benefits so for any particular

individual muscle group training it more

than twice a week doesn't seem to be

beneficial yeah some people might think

that this may well okay I do my you know

pull push legs pull push legs you know

six days a week but you really don't

need that much volume and the

genetically typical drug-free trainee is

really going to just be spinning their

wheels or probably overtraining if

they're working out more than three

times a week if they're really training

hard for most people I would recommend

starting with three full-body workouts a

week okay as they learn to train harder

pay close attention to their progress if

they start to plateau if they start to

see their training regress assuming

they're already doing everything else

correctly they're eating their sleep and

everything is in order that can be an

indication that either they need to

start splitting it up and going maybe

upper and lower or just back you off to

two full body workouts per week okay for

most people three times a week full body

or Monday Wednesday Friday upper lower

upper and then the next week lower upper

lower you could also do push-pull

weights but I'm not as much of a fan of

those because a lot of people don't

realize how much overlap there is

between the pushing and pulling

exercises yes there's a lot of muscle

groups yeah there's your biceps work

when you're pushing em your triceps or

at least the long head of the triceps

works while you're pulling so there's

you never do an upper lower if you're

gonna split it at all the guy who asked

about the barefooted squad says that you

look like Kevin Nash have you ever

gotten that when I had my hair cut

shorter I used to get Jordy Nelson oh

you know what you do look like you

actually look like a buff Gordon else

except one I do

went my I've got relatives in Wisconsin

and if we would go to bars on New Year's

Eve I had people walking up and offering

to buy me drinks and congrat

like seriously no you know but yeah but

not and when I was much much younger Kip

Winger but that was a long time and a

lot more hair ago so um I've got another

question here what do you think about

partial reps like that was that was a

question somebody asked what do you

think about partial reps lower weight

more partial reps than full reps um the

only what I would recommend for partial

rep is usually the exact opposite of

what the way people do them

okay a lot of times when people do

partial reps they limit the range of

motion to where they can handle more

weight which is a mistake

because when you're doing an exercise

it's not the weight that matters it's

the tension you create in the muscles

okay what is the combination of weight

and lever there's there's a lot of other

factors but those are the two big ones

okay you can have the same resistance

with a very large weight in a small

lever or a very small weight in a larger

lever but there's a difference in the

force that the joints encounter watch

people that get on the leg presses these

plate loaded 45 degree leg plastic right

they load them up with every plate in

the gym and then they just do like the

top four inches yeah like why why would

you do that there because well either

they are ignorant of the physics

involved or they're hoping other people

are it looks impressive unless you

actually know what you're doing in which

case it just looks stupid right I

personally a petition I recommend doing

the opposite in fact here's here's a

good example if you're using a machine

most properly designed machines vary the

difficulty so that it's equally hard

over the full range of motion which is

wet but there's a lot of free weight

exercises where the resistance is too

easy in some positions and it's harder

and others dumbbell race for example if

you're doing a dumbbell lateral raise

you're coming up to your sides and back

down if you've ever done that you know

the bottom half there's almost there's

no resistance right a dumbbell lateral

raise should always be performed as a

partial but

only the top half you want to go down

just about having backup you do the

partial rep to avoid the easy part

okay then to stay in the easy parts you

can do more weight a squat in fact the

way that I have people squat

they usually avoid the top quarter it's

not a partial where you're doing a real

short range but I don't even have people

lockout at the top because it's too easy

all the way down and then back up and

then I have them turn around or reverse

direction when there's still a good 20

degrees or so Bend oh wow so if you do

partials do it to avoid unloading the

muscles to avoid giving yourself a break

in other words keep that tension on you

want to keep the tension on continuously

so that's that's the best use of

partials is if you're doing a free

weight exercise where there's points in

the movement or parts of the range of

motion where you don't encounter a lot

of tension do a partial to avoid giving

your muscles a break you don't want to

go where you're not getting any tension

because you're not gonna need any

benefit there okay

I got a question from Armando Moreno he

says give us some of your personal

pointers with regards to dead lifting

now dead lifting is something when I

first started to deadlift I used to do I

used to do the wide grip outside of the

knees but I have a very relative to like

I have very long muscular legs I have a

very long in other words my torso is

shorter than normal I've very long legs

and so I don't so when I bend over it's

almost all EXO I had to I had to wide my

legs and do a sumo squat and that is far

more effective for me so what what are

what are some of the I guess the the

principles in terms of dead lifting to

get the most out of it without getting

hurt dead lifting in squat or to where

the ratio of your leg length to torso

length make a huge difference now there

we go in I would recommend that anybody

that has really long legs

dead lifts with a trap bar instead of a

straight bar no no okay

use a shoulder width or narrower foot

spacing without

you know having to drag it weight

forward and past your knees or without

having to lean forward quite as hard to

do when you dad left you want to start

with the bar centered over your feet and

in most cases you want to grip that's

shoulder-width you don't want to have

the arms way out you don't definitely

don't want to have them narrow and then

you bring your legs up to it squeeze the

chest up you're keeping the back flat

and tight tight and then intercept any

hip yeah you want to you want to think

about turning the feet out a little bit

it'll get checked and crack the gluts a

little bit harder starting out but when

you got long legs it's a lot more

difficult to do that you end up having a

drag the bar over the front yes when

you're using a trap bar because of the

shape of the trap bar it's basically

it's a big well it used to actually be a

diamond diamond crowd okay you don't

have to worry about it

dragging over over the legs it's just

it's probably the best best thing ever

for people that want to deadlift

they have long legs in short torsos I've

actually got the opposite situation

sitting down if I sit next to somebody

who's six feet I've got the torso in

arms I basically have the upper body of

a six-foot person and I've got the legs

my legs are probably like like hunters

so I got four-person legs in six-foot

person upper body which is for dead

lifting squatting not for for some other

things but one of the biggest things I

see people doing wrong when they're dead

lifting yeah it might seem like a Niner

minor nitpicky thing but they do this

thing where they're looking forward the

entire time and as they're coming

forward they're doing this with their

neck yeah right you want to imagine

you're holding like a tennis ball or

something between your chin and sternum

so that you're keeping the neck neutral

yeah keep it straight yeah right right

some people will use that head up as a

cue to start extent and extending and

contracting the back harder but it's not

really necessary you need to think

squeezing the chest up if you think

about squeezing the chest up you're

gonna keep the back and everything

tighter without compromising the neck

position right and it's just it's a

minor thing but it can save you some

neck ache

in the long run I love deadlifting man

to me to me man the that's the most

satisfaction I get lifting heavy weights

is dead lifting in the overhead the the

standing overhead press because that

request that sucking smaller muscles up

here so you tend to plateau up here a

lot quicker but the deadlift man it's

like a rush for me now and I I don't a

lot of people argue about machines and

free weights they've all got their pros

and cons all of them there's a lot of

advantages to well designed machines

there are some advantages to free

weights a lot of different tools can be

used effectively how you use them as

more important in terms of your physical

results okay one the specific tool but

there is a huge psychological advantage

to training with free weights and body

weight because when you're moving a

weight stack through a system of levers

and pulleys on a machine it is more

difficult even if you're doing an

exercise with a good amount of weight

and you're very strong in it it's more

difficult for you to relate what you're

doing to a weight stack again through

all those levers and pulleys to how you

might apply that strength in everyday

activities now this isn't the same as

skill transfer or a lot of the nonsense

that the functional training peoples

promote but it's it's more of a

psychological thing when you deadlift

you have a direct concrete experience

with picking something heavy up off the

ground right that you can relate to your

ability to do other things if I take

somebody and they're really weak and I

train them on machines and I get them

really strong on the back extension and

the compound row and a bunch of other

things but say well you know can you

pick this thing up off the ground there

if they haven't done it if they haven't

tried it they have no idea but if I'm

training somebody with free weights and

they're dead lifting and I say can you

pick that thing up off the ground they

can eyeball it and say well I deadlift

more than that thing weighs yes yeah or

if we're doing overhead pressing and oh

man every time I am in

an airplane it drives me nuts because

you got these people with their bags and

oh my god they could barely lift them

and then because they do you

lied I don't have to ask I know they

don't left but it is a very practical

thing being able to pick something up

and place it up over your head if you've

only ever done the exercise in a machine

you can still get just as strong just as

muscular as doing a standing press but

when it comes to pick something up and

put it up you don't know if you can do

it because there no no but you know

pulleys and wires yeah it's it's an it's

more of an abstract thing it's you don't

have a the direct experience of picking

a thing up and knowing that you can do

that and and it's this is something that

I think and again not ripping on

machines they they're they're tremendous

especially when you're working with

people who may have motor control issues

or clumsy they have more difficulty

doing barbell exercises correctly and

they're more efficient it's it's faster

to go from one machine to the next it'll

happen bunch of place around the rear a

canned all that yeah but in terms of

building confidence nothing comes close

if you've got an old person and they're

you know they've never done anything

before and they're not really

comfortable with even things like

getting up and picking things up and

moving stuff around the art and you have

them doing and they'll be more

apprehensive at first but you have them

do them a bunch of things with deadlifts

with dumbbells you know presses pulling

movements all this different stuff where

they're actually holding the weight and

moving it around or moving their body

weight you will see a bigger difference

in their confidence in their ability to

move and do things than if you put them

on machines okay here's another question

our mando Moreno wants to know how about

entire technique tire pushes you know

you see guys like JJ Watt they have

these big monster truck tires and

they're literally just you know flipping

them over flipping them over you see

that a lot in CrossFit gyms unless you

are specifically training to improve

your ability to flip tires and there's

no reason to do that okay the idea the

whole goal of exercise is to efficiently

work the muscles and the most

effective way to do that is with

movements that are designed to create

continuous tension in the muscles that

you're working when you're doing

something like that you you're doing the

concentric the lifting movement and then

you're switching from a pulling to a

push and so you've got some muscles

working a little bit concentric lee then

completely different muscles working and

then you have to start over again but

you're not you're alternating between

the muscles and not keeping continuous

tension on any one of them it will have

an effect it will absolutely have an

effect but it is a very inefficient way

to work any particular muscle group the

only thing that it really does is it

makes you look tough makes you look like

you're working right yeah you know I'm

pushing monster truck tires look how

strong I am I got there that's that's

really it it's it's a very it's a

relatively poor exercise okay

all right that's what that that that was

what I was thinking because I've never

done it before but like I said JJ what

he's as big as a freaking ox Kevin wants

to know is there an alternative is there

an alternative option to getting

stronger without deadlifts or squats

well yeah you can use machine exercises

I mean you could do leg press in the

back extension most okay machines that

are called back extensions are not

isolated back extensions you're not just

extending your lumbar spine it's usually

a combination of hip and back extension

which is the same as a deadlift except

without the pulling but then you just

also do a compound row in your cover for

machines leg press pulldown chest press

compound Road shoulder press and a back

extension will cover the same thing as

like squat and deadlift and the benching

and standing press and the chin-ups and

the bent over rows absent that if you

don't have the machines you can do the

stuff with bodyweight it's a little bit

trickier sure not but you can do if

you're strong enough you do one-legged

squats well you know chin ups push ups

you can do if you've got something to

hang from that's about waist height or

you get a you know a strap or suspension

trainer you can do body weight rowing

and in place of deadlifts you can do a

raise one leg at a time and if you take

your time within squeeze the effect is

similar plus I mentioned earlier I train

my neck isometrically you can get a

strap like a towing strap and if you

stand on it and you wrap that around

your wrist and hold on to that towing

strap with your hands just a little

below the knees

you could an isometric deadlift the same

way up and it's not the same as doing a

regular deadlift

when you're not moving like that it's a

little bit different but you're still

working all the same muscles and you can

do it pretty effectively okay another

question Marcus wants to know he says am

I losing any am I losing any gains by

squatting and dead lifting without a

belt I never used one as my ideas to let

my strength flow over into the real

world so is he losing games by not using

a belt with you know when he's sweating

you're dead lifting now not losing any

gains at all really not necessary okay

perfect Corey wants to know what are

your thoughts on sledgehammer training I

wouldn't bother with it if your if your

job is - here we go

you know maybe you want to practice but

there's it's again you want to look at

what are the muscles involved in

swinging a sledgehammer right and ask

are there other exercises that work

these muscles in a way where you have

more continuous tension and you don't

have the rapid movement and this is

another thing that a lot of people a lot

of people ask well will this get me

bigger and stronger and that is the

first consideration if it's not going to

get you bigger and stronger you don't

want to bother with it right but you

then have to ask okay will this get me a

bigger and stronger yes now we've got

all these different things that'll get

you bigger and stronger which one of

these will do it without being as hard

on your joints in the long run right and

then if you narrow it down to the ones

that are going to get you bigger and

stronger without wrecking your joints in

the process or all of them equally

efficient in terms of the results

relative to the time there are a lot of

things and again tire flippin swinging a

sledgehammer doing a lot of this you

know functional training stuff if you're

doing it hard and progressively and

system with and if the volume and

frequency is not excessive for you

eventually you're gonna get about as big

and strong as your genetics will allow

but not all of the things that meet

those criteria are equally safe and you

should care about your joints in the

long long run you don't want to wreck

your self in the process and they're not

all equally time efficient for a lot of

them just look at like a purrito

analysis most people about 80% of the

stuff that they're doing in the gym most

of their efforts are just there spinning

their wheels and in a lot of cases are

beyond spinning their wheels and

actually interfering with their results

because they're piling on more stress

that requires more resources and energy

for recovery that takes away from what's

left to produce the gains that have been

stimulated with something like that I

usually ask what muscles are involved is

there another way that we could work

these muscles that is not going to wreck

the joints or that's more effective and

in the case of something like any kind

of a swinging or throwing movement yeah

you replace that with pushing and

pulling movements benches standing

presses dips rows chinning and pull up

movements done in a slow and controlled

manner where you're just focusing and

creating tension you're still going to

get just as big and strong but you're

not gonna wreck your elbows and

shoulders in the long run you know I

think the the interesting thing is is my

girlfriend Devin she is she listen she

has an unbelievable body to be sure and

I would probably compare Devin female

relatively to the the ripped podiatrists

Devin doesn't exercise man she's not a

gym she's not a gym rat she's been at

the gym with me a couple of times but

dude for whatever reason her legs and

her ass and everything is so shapely and

the reason why she well one of the

reasons why she doesn't work out is

because she looks good without it but

dude she's 34 about to be 35 years old

that's not gonna be the case in a few

years but I think the reason and she

tells me this all the time I just don't

like the bohr I can't see myself bench

pressing or squatting this is why she

wants to do and I've actually thought

about doing this myself just to get her

into the gym is to do this CrossFit

because CrossFit is just this it's the

it's all kinds of activities and it


all these muscles I think guys do the

tire thing and the slab the sledgehammer

training to avoid them not me but I

don't mind the monotony I like knowing

exactly what I'm gonna do how long I'm

doing it and the progressive load do you

feel like guys do unorthodox weight

lifting and exercises to get away from

the monotony or is there a practical is

there a practicality to there there's no

good physical reason to do CrossFit it

is a horrible way to train Wow people in

the CrossFit Games they're an

unbelievable shape CrossFit is a very

poor way relatively speaking for people

to get in shape what it is is a

selection process okay you are not

somebody who has good genetics and if

you do not have you know very sturdy

joints CrossFit will weed you out yeah

yeah cuz it looks hard like the jerk and

cleans it's like they put it over their

head they're all the way down as to

grass and they come back up I'm thinking

about self do not want that kind of

flexibility it is it is well now it's

intense yes it's not very progressive

though they're constantly switching

things around regression there is

basically you're encouraged to beat the

clock on things which encourages poor

form and excitement there you go and

that can hurt you

they've got they've got the intensity

they've got the consistency the volume

and frequency tends to be excessive for

a lot of people but the biggest problem

of CrossFit is that the specific

exercise selection and that the way that

they're taught provides no additional

benefit with a significant additional

risk and again will it get a person fit

absolutely yeah but it's not necessary

to do it that way you can get the same

or better results with a conventional

barbell or machine training program done

with safer form same results but without

nearly as much risk a big part of the

reason that people get into that I think

is because of the image and aspect of it

yeah they're marketing on that anything

is phenomenal but every person that

I have ever trained who has done

CrossFit previously has been injured by

it sometimes multiple times and I know

that anybody who's done CrossFit will

tell you how hard it is oh this is super

hard stuff the other thing that every

single person I've trained has done

CrossFit previously has told me is how

surprised that were at how much harder

this stuff is than what the CrossFit was

huh okay all right Wow good listen good

answer man cuz I was gonna get Devon

into CrossFit because that seemed to be

the the thing for her to do but I

effectively changed my mind RPG company

says so now this is this is in relation

to the tire flip answer he said so is

the clean and press not efficient now

they're poor exercises okay you are an

Olympic weightlifter you have to

practice those things it's a point of

learning the skill of doing the lifts

that you're going to compete in the

reason that Olympic lifts are so popular

in a lot of these programs is because

athletes going back you know 1940s 50s

they believed that if you strength train

you would become slow and inflexible

they thought that working out was going

to hurt their performance and so you

know later in the 1950's 1960s when

athletes started to figure out that that

was not true that strength training was

beneficial they looked at the Olympic

lifters because this is before

powerlifting got bigger they looked at

the Olympic lifters for advice okay how

should we train and these people knew

how to train for Olympic lifting and

they just taught these other athletes

what they knew about training for that

and a lot of the stuff just got

established as tradition but it makes

very little sense for anybody other than

a competitive Olympic lifter to do these

specific lifts this is a man sir you

gave if your job is to swing a

sledgehammer working on the railroad all

the live long day then by all means

swinging the sledgehammer if you have a

job as a tire flipper by all means flip

the tire yeah it's just there's those

movements the Olympic lifts will get you

stronger they will get you

they're just not the safest or most

effective ways to do it again easiest

way to determine this is look at what

muscles are using and ask are there

other exercises that more efficiently

load that create and maintain consistent

tension in those muscles that are easier

on the joints it just the answer is yes

for all those I see guys you the

clean-and-jerk it's like they pick it

right up off the ground and then they

jerk it over their head and then they

squat all the way down and I think to

myself dude if if I do that I'm gonna

tear up my back I'm gonna tear up my

knees I'm gonna be out of

commission for six months I don't know

how these guys do it with really good

code here's the here's the other problem

with that

the couple problems first off if you

have a good coach if you want to get

into Olympic lifting and you find a good

coach they can teach you how to do these

movements in a way that is much less

dangerous now if there's your risk

associated with it but the difference

between doing it correctly and just

going in the gym and copying what you

see people doing is huge with proper

coaching the risk goes way down okay

perfect here's the other thing and a lot

of people are not aware of this there

are different types of bars for Olympic

lifting versus just powerlifting there's

really in Olympic lifting bars and a lot

of people have screwed their wrists up

because they don't know this

there are bearings in the sleeves in

Olympic lifting bars so that the handle

of the bar

can move independently of the sleeves

and the way Wow are you kidding me well

and this is important because as you're

lifting and you very ready turn if you

are just turning the bar and it rotates

freely that you're working this is not

as tight but if you're doing that you're

coming up and rapidly you know rotating

your wrists man people injure their

wrists because they go into the gym and

they try to do these Olympic lifts with

power bars where you don't have those

bearings and the Orkin counter because

the inertia of the weights on the

sleeves it ends up injuring their wrists

so a lot of people

if you go and you get an Olympic lifting

coach they'll tell you this and they

will have the proper bars for doing this

stuff but if you try to do these with a

regular power bar you're increasing the

risk of injuring your wrist now that I

had no it's interesting I had no idea

because you see them do it during the

Olympics and what they flip it right up

but then you see guys do it when when

they bring it up it just looks like it's

so much harder and I thought okay well

they're obviously not an Olympic athlete

that's got to be it consider that

there's also a very low probability that

you're going to find those bars in gyms

of course it's a lot more expensive yet

happen with the bearings you're

typically going to find power bars which

are just bars that have you know sleeves

might loop move a little bit but yeah

unless unless if you want to get into

Olympic lifting find a gym that

specializes it don't go to CrossFit for

Olympic lifting behind an Olympic

lifting gym find a coach who teaches

Olympic lifts specifically they will

show you how to do this stuff it's still

not something I would recommend for

general exercise if somebody just wants

to get better and stronger but if you

are looking to get into that sport don't

just go to a gym and ask some guy to

show you don't go to CrossFit for

inspect like an Olympic lifting coach

and have them teach you how to do the

movements Wow very good um hang on one

second I had a there was a really really

good question in here give me two oh it

was Hashim Abdullah he says elaborate on

the this is very important said

elaborate on the differences between

well designed machines and poorly

designed machines cuz that question

alright I know how Jim he's it was

something like this the goal of a

machine is to provide a path of movement

that is consistent with the basically

how the muscles being worked act on the

joint when you're doing an exercise when

you're designing an exercise machine you

want to design the machine so that it

allows for a path and range of motion

that is consistent with the function of

the joints the target muscles are acting

on okay

you also want the machine to vary the

resistance the difficulty so that it's

balanced to your strengths your muscles

have different levels of strength at

different lengths and as the muscles are

pulling on your bones to move them and

the angle of pull changes the leverage

changes so your strength from position

to position when you're doing any

movement varies ideally the machine

should change the difficulty in

proportion to your strength so that it

feels the same over the full range of

motion so a properly designed machine

will allow you to position yourself and

guide you through a path of movement

that is again the the proper path and

range for the joints that the muscles

that are being targeted or acting on

okay will balance the resistance to your

strength over the full range of motion

there is a whole I mean there's like 24

something differents general

considerations for exercise equipment

design things oh geez you ideally want

to have a machine that's at a height for

easy and entry and exit you want to make

sure that when you're designing

something for the knees that the axis of

rotation is positioned where you can

actually line your knees up with it for

example compound you know pushing and

pulling exercises should have a path of

movement that is congruent with the path

of the body all sorts of stuff right


the big thing though is does the Machine

guide the body through the proper

movement and does the resistance match

and a whole lot of machines do this very

very poorly ok very good

dude that's a great answer I think I

think what you mean to say is if it

feels because like when you like we need

to take a dumbbell right and you're

doing and you're doing a just a curl you

know I mean even though you'll have

different resistance you lift heavier

it's harder it it seems very very

natural squad seemed very natural you

know standing overhead presses seem very

very natural but you get on some

machines and you know just like you said

the pulleys and in the and the cables

something in and it's always it's always

just a little bit off it's always

slightly off and when you get done your

joints hurt that's not a good

if you are using a properly designed

machine and you are positioned in it

correctly as you perform the movement

there should be no joint aggravation and

the movement should feel almost equally

difficult over the entire range of

motion there may be an example of a

machines that almost everybody gets

wrong leg extensions oh you use most leg

extension machines if you put a moderate

amount to weight on and you just take

your time and you lift real slow you'll

notice that it usually gets heavier and

heavier towards the top which is the

exact opposite of what you want if the

resistance is balanced to your strengths

it should feel equally difficult in

every position over the full range of

motion if your do if you if you want to

test it really as it get on the machine

put a moderate amount of weight so you

just take your time and feel it and just

as you're going feel how difficult it is

if you can notice a change it means that

it's not changing in a way that's

balanced to your strengths if it feels

noticeably lighter or noticeably harder

it's not well balanced to your strengths

a properly designed machine will feel

equally difficult in almost every

position or at least it will after the

first two or three repetitions in most

exercises where you're pulling or where

you're rotating the resistance that's

provided by the machine should increase

a little bit from the start towards the

middle and then it should gradually

reduce towards the end but in exercises

where you're pushing leg press chest

press shoulder press if you use a seated

dip machine the resistance should

increase gradually at first and then

increase faster as you approach full

extension just like if you are lifting

free weights right well with with a

barbell if you do a barbell bench press

or a barbell squat you can tell it's

harder at the start than the end yes of

course because as you approach the end

point and your elbows or knees are

almost straight the lever that the

muscles are working against gets smaller

you can't really do much with that with

a barbell on a bench press or squat

unless you add bands to it that's one

way around that

no you can cam it you can vary the

leverage so that it gets harder as you

get stronger actually don't you don't

see that unlike a lot of leg press with

chest press machines everyone's wondered

why and I've seen people deadlift with

with bands like I'd like there are

specific like there was this Jimi's to

go to in Reno called

American iron and that is dude this is

your this is your quintessential

throwback dude dusty iron I mean I mean

it was great it was it smelled bad it

was awesome and you see guys in their

dead lifting and they would add these

thick bands to either side of the

barbell and I always wondered why they

did that

squats deadlifts and pushing movements

for the upper body would all benefit

from bands how about that man I got no

it's got more exercises you don't need

or want them but for those it would

benefit from them Joby Juan coyote says

the Smith machine is awful the Smith

machine is divisive what are your

thoughts on the Smith machine most

people use it wrong don't that it's

problem with it I do not like them and

the reason that I don't like them is for

deadlifts you can never go low enough

with all it always stops too high

the other problem thing I really don't

like about those is that when you are

doing most of these movements if you're

doing a squat if you're doing a deadlift

you're not really going straight up and

down your finger unless you start over

your chest and it gradually comes up a

little bit the bar makes you go straight

up and down and so it forces you into

kind of a weird path of movement it's it

doesn't feel right the bigger problem

though is when I see people squatting

with a smith machine ideally your feet

the center of your feet should be

directly under the bar right but people

will put their feet way forward of it

and so as they're coming down their

knees are out in the front their hips

start to tuck more towards the bottom it

it just it's really shitty way to squat

it makes it harder for people as they're

descending to keep their back flat and

not let their pelvis tuck under

depending on how they can do it can be

harder on the knees hmm if you use it

correctly it's not horrible some

exercises if you're doing you know

shorter range things if you're doing

shrugs if you're doing every time

presses and and let me think of one good

thing to say about this myth I don't

like them I don't

that's kind they're not the worst thing

but and again if the problem is that

most people just use them poorly if you

if you were to sit down with somebody

and spend a bit of time working on them

with it you could they can be used

safely and you can even counter the

deadlift problem by just building a box

that people can set under the barber

theorem there we go aims don't do that

though typically unless you find it good

well actually the places that would be

more conscientious and more considerate

for people who deadlift are not usually

going to have a lot of Smith machines

they'll just have racks that's right if

your gym has Smith machines but it

doesn't have racks get a different gym

that's right

that's exactly right Planet again

they're not completely horrible it's

just I'm not a fan I don't know you

don't use as many you don't use as many

muscles the same guy asks are burpees a

good exercise for weight loss I hear

portals and cons burpees are horrible

exercise okay and just to be clear

burpees are when you you're standing you

jump you drop down you do a push-up and

you get back up or something like that

and you drop down and then you've kicked

the feet back you do a push-up you

quickly bring the feet back up

underneath you and then you reach up

while jumping up and then coming back

down would be a full Burpee

okay got it the problem is you're

alternating between several different

movements none of which are being done

in a way that maintains consistent

balanced tension on the muscles that

you're working also people tend to do

them for speed and if you watch a person

doing a Burpee especially when they drop

down usually they'll drop and plant

their hands while they're flat

seeing their spine hard ah and after

they kick their feet out when they pull

back up they're pulling their knees back

up to their chest and usually pulling

into flexion really aren't it's it's

hard on the lower back as far as fat

loss most important thing to keep in

mind is that the role of exercise in a

fat loss program is all about building

and maintaining muscle and that has

nothing to do with directly burning

calories okay if you keep your muscle

mass if you increase your muscle mass

your metabolic rate is going to be

higher when you strength train in

addition to the calories burned during

the workout which isn't the point at all

don't even workout for the sake of

burning calories workout to build muscle

there we go when you do the workout your

metabolic rate goes up for that day and

then the few days that follow it

gradually goes back to normal that you

have a significant elevation in

metabolic rate for a period of time

following the workout if you workout

just to burn calories you're wasting

your time I mean even if you were going

really hard for an hour or more a day

like seven eight hours a week you might

if you're maintaining a high effort

during that time burn enough to lose a

pound of fat it's a horribly inefficient

use of your time what I usually tell

people if their goal is fat loss is the

absolute most important thing is their

diet if they don't have their diet in

order nothing else is going to work the

strength training is done to keep the

muscle mass they shouldn't do anything

just for the sake of burning calories

now it doesn't mean that they should sit

on their ass there the rest of the time

but if they're gonna be active they

should pick things that they like doing

okay when also in this is real important

activity is an exercise just because

something involves movement and effort

doesn't make it exercise exercise is a

specific activity that is designed to

efficiently load and work your muscles

to stimulate strength increases and

through that strength the other factors

of functional ability everything else

that doesn't meet that definition pretty

much everything that is not strength

training is just general

physical activity people need both

though okay exercise and recreational

activity are both important for fitness

strength train as hard as you can

few times a week adjusted based on how

your body is responding but the rest of

the time go and do things that you like

doing don't do them just to burn

calories but you know don't sit on your

ass either there's cardiovascular

benefits there's psychological and mood

benefits right you want to have some

activity it does have a positive effect

on metabolic rate but don't just go do

something for the sole purpose of

burning calories because it's an

extremely inefficient slow way of

eventually having barely you know any

effect on fat loss that actually answers

James Martinez this question he says

what's a good routine for a guy trying

to slim down heavy weights versus light

weights so just like I mean I hear the

ratio is all the time it's 80% diet 20%

gym more diet you in the net and where's

the weights the heavy and light isn't as

important as the effort there have been

a bunch of studies over the past couple

years 80 90 % a 1 rep max is going to

produce the same strength and size gains

as 40 or 50 oh the important thing is

that when you do an exercise you go all

out use good form don't don't risk your

joints but go to a point where you just

cannot lift the weight anymore if you do

that then the actual weight doesn't make

as much of a difference okay you want to

use a weight that is at least moderately

challenging you can't take a light

weight and sit there for 2 3 minutes

until you hit failure with it I

recommend that most people as a starting

point use a weight that they can only do

about 6 to 10 reps with at a pretty slow

pace I take about 4 seconds to lift and

then I hold briefly either at the top on

the pulling or the rotary movements

right pause for that second at the

bottom of the pushing movements so it's

about 9 10 seconds per rep and then

adjust from there some people will find

they do better with fewer repetitions

some people do better with a little bit

more okay it's 210 at a slow cadence is

a good starting point for most people

okay I would start with three days a

week full body routine and then as you

learn to train harder you

to the point where you're pushing the

momentary muscle failure on all the

exercises if you find that you're not

making consistent progress it's usually

an indication that either you need to

give your individual muscle groups more

time to recover I mean which may be you

know give yourself an extra day between

workouts or alternate between upper and

lower body workouts or sometimes you

just need to cut back on the number of

exercises during the workout okay okay

and a lot of guys think the more the

better actually went on this past summer

I did spin class religiously I think

there was I think one week I think I

spun like nine times actually did two

spin classes in one day and it was mean

it was great for me cardiovascularly but

the only thing it really helped and I

haven't really told my audiences the

only thing that spin class helped me do

better was spin class and the

interesting thing was you're not burnin

like six seven eight hundred calories

sometimes per spin class and that it's

great like numeira see that on the

screen but I was like I didn't like I

lost I didn't lose a substantial amount

of muscle mass but I noticed that I was

not as defined was not as defined as I

used to be the numbers that you see on

those tend to be somewhat exaggerated to

motivating to see those but something

that a lot of people don't realize is

the number of calories burned during an

activity includes the resting energy

expenditure and the additional calories

as the result of the activity or to

subtract the calories that you would

have burned anyways just sitting there

the number is a little bit lower but

they show you the total calories burned

instead of just the increase from also

and this is something that is not taken

into consideration in the machines and

they've done Studies on this is that as

your activity increases the amount of

calories burned from that that activity

does not increase proportionally it

gradually levels off so if you double

your activity in a week you're not going

to double the amount of calories you

burn doing it Wow

see a numerically it doesn't always add

up that way right yeah that a lot of

that stuff is exaggerated and for

marketing purposes if that stuff worked

as well as the

why'd then the fat aerobic instructor

wouldn't be a stereotype right no

problem they're literally women who

teach these classes so they're doing

sometimes three four classes a day and

they're there

because they won't stop shoving food in

their piehole drew you're a hundred

percent right I had three female

instructors who were fat and I'm like

okay these chicks are I mean a dude they

obviously like they did the class and

listen spinning while talking is very

difficult to do they were doing it quite

easily but they were I'm like how is

this chick a spin instructor like how

does that work well here's the problem

too is when you significantly increase

your activity level your appetite goes

way up if you are controlling your diet

and you increase your activity level and

you resist the the effect on the

appetite and you don't eat more then

you're gonna lose some fat it's still a

very slow and efficient way to go about

it just trying to out burn the calories

eating doesn't know that for people who

try to just lose fat by increasing their

activity and they don't control their

eating a lot of times it's

counterproductive in that if they're not

controlling their eating you can quickly

eat hundreds of calories easy

you could eat as many calories in a

minute as it would take you an hour to

burn at a high level of effort it's just

not efficient and when people do this

and this I actually know a guy we've got

a friend who we've been trying to help

with this stuff for years and he is

undisciplined and he has very poor

impulse control while he'll decide he's

gonna start exercising and there was one

time when he did and he started an

exercise program and he stuck with his

diet for a whole day and then decided he

was going to reward himself ah sizing

and dieting for the whole day by going

to chick-fil-a and loading up and on

another occasion I guess he did the same

thing but with eclairs which is even

worse Jesus Christ that's got sugar in

it it's yeah so people get hungry and if

they're not controlling their diet they

can often end up having a higher amount

of calories coming in than if they

hadn't done it

and they end up actually just getting

fatter faster nothing about to be

controlled so when you lift weights

right when you're lifting heavy weights

when you increase activity your your

your appetite raises so what and I know

and this is supposed to be you know for

for lifting and trying to get ripped and

all that but a lot of guys want to know

hey I'm a big guy how do I lose weight

without without dropping without

dropping unless I want to burn muscle

without the fat like I'm a guy I have a

huge appetite I'm six foot one I'm 226

pounds as of this morning what are some

fame what do you eat to to sort of quell

your appetite what do you eat to not

negate all the work that you put in lots

of protein there we go lots of non

starchy vegetables okay something to

consider is that most of the food

industry have people that work for them

to formulate foods that encourage

overconsumption they want you to stuff

yourself and to keep buying and the most

effective combination for getting people

to overeat is a lot of starches and fat

combined with either a whole bunch of

salt or sugar depending on the type of

food that is the recipe for fatness if a

person wanted to go fat if somebody came

to me and said it drew I just got a role

in this movie but they say that I have

to be fifty pounds fatter I'm playing

I'm playing the penguin and I'm gonna be

Chris Farley in his you've got to get

fat what should I do

load up on starches and fats and sugar

about that man that is that is their

formula to encourage you to overeat you

want to do the exact opposite you want

to be very strict with your starch and

fat consumption and anything that's got

a lot of simple sugars salt isn't that

that much of a deal it's not going to

add calories but it does tend to

encourage people to eat a lot more

instead the majority of your calories

should come from protein and fibrous

vegetables yes there was just recently

within the past few months there was

a group of people that looked at over

580 thousand days worth of data from my

fitness pal they look what people eat or

ate and they compared it to how many

calories did they eat relative to their

target and how much fat did they lose

and the group that did the best in terms

of fat loss was the one that was eating

more than 40% of their calories from

protein high-protein and very high

protein were the two most effective and

looking at all the data that basically

found there is a strong correlation

between the protein and fiber intake

basically non starchy vegetables leafy

and cruciferous stuff and fat loss as

well as appetite the people that ate

more protein that ate more fibrous

vegetables tended to eat fewer calories

than they're aiming for the group that

got the worst results in terms of both

satiety and fat loss was the the

ketogenic diet group that had high fat

but low protein and lower carbohydrate

that actually did even worse than

vegetarian and vegan diets so seen I

think protease protein is very important

because fat is very important to your

diet as long as you're eating the right

fats but if you're not eating high

protein along with that high fat that's

that to me is the danger zone you can't

have super high fat and then super low

protein no you got to have high fat I

mean I'm not a dietitian but you got a

high fat and high protein that's the

Brutes the groups that also have lower

carbohydrate but had more protein did a

lot better than the group that had low

carb but low protein and a whole lot of

fat there you go and there are there

been metabolic word studies where and

and something to keep in mind is that

just because a study says something

doesn't mean that it applies directly to

you because when you look at the data

from these studies you're there's always

going to be outliers and there's going

to be variation between the individuals

a study just lets you know what works

well on average there's not has to be

consideration for individual variability

but on average metabolic Ward studies

show that the calories and the protein

of the most important thing you can have

the same calories and protein but if you

have lower

that or lower-carb you're gonna have

about the same fat loss but the protein

is the most important fact what I

recommend most people do is aim for at

least a gram of protein for every pound

of their target bodyweight huh okay so

whether they're trying to get bigger or

they're trying to get smaller if you're

say 240 pounds you want to get down to


you wanna aim for 200 grams of protein

per day and it sounds like a lot and

it's kind of a pain in the ass tea that

much but it's not that hard to plan for

there's a really simple way to do this

most lean protein has about seven to

nine grams of protein per ounce right

chicken breasts it's right about nine

grams of protein per ounce most pretty

lean cuts of beef are gonna be around

eight okay so yes maybe maybe seven but

you're gonna have an average of about

eight grams of protein per ounce of lean

meat or fish or something like that okay

let's say you want to be 200 pounds your

target is 200 you divide 200 by 8 that's

how many 25 that's how many ounces of

protein you need to eat per day to get

about a gram per pound of bodyweight on

average now it sounds like a lot we're

looking at about a pound and a half

right little over a pound and a half

there but they just divide it up or your

meals let's say you're eating four times

a day that just means you need a little

bit more than 6 ounces of protein per

meal yes equal to do for breakfast lunch

and dinner and then I usually if a

person eats three meals I tell them

divide it by four and the rest you just

combined with your snacks - snacks with

3 ounces of protein each that's not

difficult for people to do or about 25

you know grams are so protein but

getting the protein is extremely

important and a big part of the mistake

a lot of people make is they cut

calories but they just eat less of the

same shitty foods they've been eating

that causes reporting to me - so you got

a so it's not just about the the amount

of food but also eating in a way that

allows you to feel safe

you don't want to feel hungry because

and this is the thing that drives me

nuts too is people think that they're

just going to do something for a period

of time to lose the fat and that's that

that's the program and then afterwards

they're gonna go back to the same

that got them fat to begin with right

and I'll tell people you don't go on a

diet you change your diet there you go

this is not something that you just do

until you get to your target body

composition I'll change yeah otherwise

you're gonna go right back I said if you

if you go back to eating the way you

were to get you where you are now you're

gonna go back to where you are now you

can't just think of this as a thing that

you do for a period of time you have to

change the way you're eating more

protein lots of non starchy vegetables

and then based on how your body responds

you can add in some starchy vegetables

some fruits and you want and still have

and I usually have people cook with you

know butter olive oil coconut oil things

like that to get some healthy fats in

there how much of it depends if you find

your body weights going down too much I

add more of this to it right if you're

still having difficulty be stricter with

these things but your diet should be

built around meat poultry fish eggs and

as much non starchy vegetables as much

fibrous vegetables as you want to eat

because it's almost impossible to

overeat with that stuff and then small

amounts of healthy fats everything else

you add based on you know how your body

weights changing okay drew listen man

this has been a great episode you

dropped a lot you dropped a lot of

knowledge in here I think the guys would

certainly agree

you guys can reach drew Bay on Twitter I

think you're at drew Bay you're also on

facebook at drew Bay um tell my audience

where else they can find you you know

until tell my audience a little bit

about the books that you've written okay

well the easiest place to find me and I

need to add links to all the other

social media they're the easiest place

to just bay calm and again as you must

be a ye s not BAE like that I've got a

younger brother who is he was a

competitive bodybuilder for a while he

works in the bodybuilding and fitness

media and he absolutely

stand that term Bay because he gets

jokes about it hey ba ye dot-com and you

can find my books there as well and I've

written a couple different books that

getting ripped is just a short course it

explains what I did to get into

competition condition when I was doing

that there is the 100 or the the

high-intensity workouts which has bunch

different workouts following the

guidelines that I talked about here and

more detailed description of those

guidelines the why and the how

there is project crotteaus which is a

book that talks about how high-intensity

training principles can be applied to

bodyweight workouts okay those those are

the main ones

okay well drew listen man thanks for

coming on the show listen man you are

you are welcome to come on my show

anytime I get a lot of questions about

fitness and diet and listen I'm not a

fitness expert and I'm not a diet expert

but a lot of guys see my before and

after pictures and they're like wow I

can what did you do to get there and

just like you said at the top of the

show what works for Donovan what works

for drew is what's gonna work for you

are the principals just like you talked

about you talked about consistency

that's the key people say hey which

diets work which weightlifting programs

work well they all work as long as you

as long as you adjust it to your to your

specific I guess needs and you just do

it consistently but this was like the

principles that you laid down here today

I think that this gives guys a real good

working knowledge in terms of in terms

of what their weightlifting regimens are

gonna be so thank you very much for

making every welcome I show today thank

you my pleasure just let me know anytime

you want me to come back on very good

life - all right that's gonna do it for

this edition of TS are alive I'm

actually gonna be back on the air at 5

o'clock p.m. Eastern with Miami Jay

we're gonna discuss the midterm

elections you guys don't want to miss

that thanks for watching guys we'll see

you next time

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