1 00:00:00,760 --> 00:00:05,040 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio 2 00:00:08,480 --> 00:00:13,520 Speaker 1: Welcome to Fitness Disrupted. I am Tom holland Strength Training. 3 00:00:14,280 --> 00:00:19,480 Speaker 1: Do this instead of that? Part one. Many of you 4 00:00:19,600 --> 00:00:25,960 Speaker 1: have asked for shows where I give you quick tips, takeaways, 5 00:00:26,120 --> 00:00:30,280 Speaker 1: little nuggets. I think one comment was again actionable advice 6 00:00:30,760 --> 00:00:32,519 Speaker 1: that you can use right away, and I try to 7 00:00:32,560 --> 00:00:34,559 Speaker 1: do that in every show, but you want more, So 8 00:00:34,680 --> 00:00:38,560 Speaker 1: here you go. This is part one because I will 9 00:00:38,560 --> 00:00:41,760 Speaker 1: do many more of these shows. There are many more 10 00:00:41,840 --> 00:00:46,199 Speaker 1: than I'm going to give you eight. I think around 11 00:00:46,280 --> 00:00:51,280 Speaker 1: eight different do this instead of that? Right now, there's 12 00:00:51,360 --> 00:00:55,560 Speaker 1: a tendency, a real popularity now to use the term hack. 13 00:00:56,000 --> 00:00:57,480 Speaker 1: So I want to open up with that. I want 14 00:00:57,480 --> 00:01:00,840 Speaker 1: to open up with just kind of talking about that 15 00:01:00,840 --> 00:01:04,200 Speaker 1: that term, what it means, because it goes into the 16 00:01:04,240 --> 00:01:08,840 Speaker 1: topic of the show today. So I googled exercise hacks. 17 00:01:09,640 --> 00:01:12,800 Speaker 1: The first thing that came up, the very first thing 18 00:01:13,200 --> 00:01:17,520 Speaker 1: when you google exercise hack, is ten workout hacks for 19 00:01:17,640 --> 00:01:21,120 Speaker 1: building muscle. All right, it's a list, and I'm just 20 00:01:21,160 --> 00:01:24,600 Speaker 1: gonna pull a couple out show you how ridiculous and 21 00:01:24,720 --> 00:01:29,199 Speaker 1: stupid and just how much bad information is out there. 22 00:01:29,440 --> 00:01:31,560 Speaker 1: The first one they say is work out at the 23 00:01:31,720 --> 00:01:34,880 Speaker 1: right time of day. And I've talked about this in 24 00:01:34,920 --> 00:01:37,080 Speaker 1: other shows. You know, at the right time of day 25 00:01:37,200 --> 00:01:40,959 Speaker 1: is whenever you can. And yes, there are studies that 26 00:01:41,000 --> 00:01:44,959 Speaker 1: talk about hormones and different things like that, like the 27 00:01:45,000 --> 00:01:50,520 Speaker 1: best time to maximize certain hormonal things going on in 28 00:01:50,560 --> 00:01:52,240 Speaker 1: your body. I am not gonna bore you with that 29 00:01:52,280 --> 00:01:58,760 Speaker 1: science because it's totally irrelevant. It's totally irrelevant ton of 30 00:01:58,800 --> 00:02:02,560 Speaker 1: you out there who are just trying to be healthier, 31 00:02:02,640 --> 00:02:06,360 Speaker 1: live longer, feel better. You know, put on some muscle, 32 00:02:06,480 --> 00:02:08,720 Speaker 1: take off some weight, work out at the right time 33 00:02:08,720 --> 00:02:12,120 Speaker 1: of day. That's number one. That's the first one. And 34 00:02:12,120 --> 00:02:15,680 Speaker 1: then the second one is waits before cardio. Awesome, great? 35 00:02:16,000 --> 00:02:21,200 Speaker 1: Really why workout hacks for building muscle? Okay, I get it. 36 00:02:21,720 --> 00:02:23,440 Speaker 1: You know, we could talk about and I have talked 37 00:02:23,480 --> 00:02:29,040 Speaker 1: about in previous shows, if your max um bench pressing, squatting, 38 00:02:29,040 --> 00:02:31,440 Speaker 1: if you're lifting super heavyweights, Yeah, you don't want to 39 00:02:31,440 --> 00:02:37,640 Speaker 1: fatigue yourself before with cardio. But again, even for people 40 00:02:37,680 --> 00:02:40,400 Speaker 1: who are building muscle, the goal is that it doesn't 41 00:02:40,720 --> 00:02:45,840 Speaker 1: truly matter. Now, if you're a body building person, forget it. 42 00:02:46,000 --> 00:02:48,320 Speaker 1: You know, a whole another topic, whole, another story, and 43 00:02:48,400 --> 00:02:50,840 Speaker 1: the whole thing about burning muscle, by the way, by 44 00:02:50,840 --> 00:02:53,360 Speaker 1: doing too much cardio. You body builders out there, not 45 00:02:53,400 --> 00:02:56,480 Speaker 1: gonna happen. Don't worry about it. Okay, I'm living proof 46 00:02:56,560 --> 00:02:58,679 Speaker 1: that you really can't run it off. So we're not 47 00:02:58,680 --> 00:03:01,040 Speaker 1: even gonna talk about that, all right, And then just 48 00:03:01,160 --> 00:03:05,680 Speaker 1: one more dopey workout hacks for building muscle never skip 49 00:03:05,680 --> 00:03:07,880 Speaker 1: the warm up or the cool down. Wow, you may go, 50 00:03:08,160 --> 00:03:10,639 Speaker 1: why are you saying that? Well, first of all, what 51 00:03:10,680 --> 00:03:14,480 Speaker 1: does that have to really do with building muscle? And yes, 52 00:03:14,560 --> 00:03:16,680 Speaker 1: you want to do a warm up in a cool down, 53 00:03:17,040 --> 00:03:20,120 Speaker 1: but not it doesn't I I don't do it. I 54 00:03:20,160 --> 00:03:23,400 Speaker 1: don't really. I'm gonna be honest all the time on 55 00:03:23,440 --> 00:03:28,280 Speaker 1: this show. If you're doing a hard cardio workout with 56 00:03:28,320 --> 00:03:30,520 Speaker 1: like intervals and things like that, yeah, then you need 57 00:03:30,560 --> 00:03:33,000 Speaker 1: a warm up in a cool down if you are, 58 00:03:33,040 --> 00:03:37,200 Speaker 1: you know, maximizing your time. Yes, it's better to get 59 00:03:37,200 --> 00:03:40,200 Speaker 1: the body warmed up, okay, But to say you never 60 00:03:40,360 --> 00:03:43,320 Speaker 1: can skip the warm up or the cool down, I mean, 61 00:03:43,400 --> 00:03:46,760 Speaker 1: my gosh, most people aren't bothering to do that stuff. 62 00:03:46,800 --> 00:03:48,680 Speaker 1: And is there a reason of time to do it? 63 00:03:48,720 --> 00:03:51,240 Speaker 1: Of course, But if that's the hack, what does that 64 00:03:51,280 --> 00:03:54,680 Speaker 1: have to do with hack. It's supposed to maximize your time, right, 65 00:03:54,720 --> 00:03:58,320 Speaker 1: so just kind of goofy right off the bat when 66 00:03:58,320 --> 00:04:00,840 Speaker 1: you google. And and that's what this show is for, 67 00:04:01,200 --> 00:04:04,880 Speaker 1: is to weed through all the garbage out there. And 68 00:04:05,000 --> 00:04:07,280 Speaker 1: I'm not even get into the rest of them, all right, 69 00:04:08,120 --> 00:04:10,160 Speaker 1: And so let's just continue on that hack thing, because 70 00:04:10,160 --> 00:04:13,320 Speaker 1: it goes into what I'm talking about today. And if 71 00:04:13,360 --> 00:04:18,680 Speaker 1: you heard listened closely to how I described the show, 72 00:04:20,000 --> 00:04:24,200 Speaker 1: I don't say do this, not that for a reason. 73 00:04:24,640 --> 00:04:26,720 Speaker 1: I say do that because many of the things I'm 74 00:04:26,760 --> 00:04:29,240 Speaker 1: going to give you, the tips and tricks and trade offs, 75 00:04:29,760 --> 00:04:32,279 Speaker 1: doesn't mean you can't do that thing that you're trading off. 76 00:04:32,320 --> 00:04:34,240 Speaker 1: And it will make more sense in a second. But 77 00:04:34,400 --> 00:04:38,200 Speaker 1: that goes to what is so often the case in fitness, 78 00:04:38,720 --> 00:04:41,599 Speaker 1: in exercise, in these garbage e articles to say you 79 00:04:41,600 --> 00:04:44,000 Speaker 1: should never do that, you should never do a crunch, 80 00:04:44,040 --> 00:04:48,520 Speaker 1: you should never do cardio, goofy stuff that doesn't go 81 00:04:48,600 --> 00:04:51,920 Speaker 1: to science. And that's why I purposely chose the term 82 00:04:52,080 --> 00:04:56,640 Speaker 1: instead instead of that. And I'll tell you why you're 83 00:04:56,680 --> 00:04:58,800 Speaker 1: going to do this instead of that, give you the 84 00:04:58,839 --> 00:05:01,880 Speaker 1: reasoning for it, and then it will make more sense again. 85 00:05:02,160 --> 00:05:05,840 Speaker 1: But real quickly hack. Okay, the definition of hack used 86 00:05:05,880 --> 00:05:08,719 Speaker 1: to be a quick job that produces what is needed, 87 00:05:08,720 --> 00:05:14,480 Speaker 1: but not well. And he's a hack was someone who 88 00:05:14,520 --> 00:05:18,440 Speaker 1: wasn't good at what they did, right, an untalented professional. 89 00:05:18,520 --> 00:05:22,360 Speaker 1: That is one of the definitions of hack. Uh. Another 90 00:05:22,400 --> 00:05:26,200 Speaker 1: definition is a quick solution that solves a problem but 91 00:05:26,320 --> 00:05:29,680 Speaker 1: does not solve it particularly well or in a particularly 92 00:05:29,760 --> 00:05:33,520 Speaker 1: good way. But now let's go to life hack because 93 00:05:33,680 --> 00:05:35,919 Speaker 1: that's a term now, and that's what I'm talking about. 94 00:05:36,360 --> 00:05:39,680 Speaker 1: Life hack is any trick, shortcut, skill, or novel team 95 00:05:39,680 --> 00:05:44,960 Speaker 1: method that increases productivity, productivity and efficiency in all walks 96 00:05:44,960 --> 00:05:47,640 Speaker 1: of life. So I like, I like that. I want 97 00:05:47,640 --> 00:05:52,240 Speaker 1: to be more productive and efficient, right, And that is 98 00:05:53,800 --> 00:05:57,320 Speaker 1: what I talk about is the primary job. When I 99 00:05:57,360 --> 00:06:00,320 Speaker 1: was a trainer, as a coach, as an exercise physiologist, 100 00:06:00,320 --> 00:06:02,359 Speaker 1: and now someone who has the show and writes books 101 00:06:02,360 --> 00:06:04,760 Speaker 1: and things like that. My job, My goal is to 102 00:06:04,800 --> 00:06:06,839 Speaker 1: get you the greatest results in the shortest amount of 103 00:06:06,839 --> 00:06:13,400 Speaker 1: time with the least likelihood of injury. Okay, but the hack, 104 00:06:14,000 --> 00:06:17,320 Speaker 1: it makes it sound like there's a shortcut. Now, I 105 00:06:17,360 --> 00:06:21,760 Speaker 1: think there's no shortcut per se. There's science. So that's 106 00:06:21,800 --> 00:06:24,640 Speaker 1: the difference, right, Something to talk about hacks shortcut. No, 107 00:06:24,800 --> 00:06:26,200 Speaker 1: I don't want you to waste time. Why would you 108 00:06:26,200 --> 00:06:30,520 Speaker 1: waste time? And that's what these eight eight different Instead 109 00:06:30,560 --> 00:06:33,480 Speaker 1: of that tips I'm going to give you are just 110 00:06:33,640 --> 00:06:37,000 Speaker 1: that they fall into two categories. And the two categories 111 00:06:37,000 --> 00:06:40,919 Speaker 1: I just brought up. Okay, I'm gonna get you greatest 112 00:06:41,000 --> 00:06:43,919 Speaker 1: results shortest amount of time, So maximize your time and 113 00:06:43,960 --> 00:06:48,719 Speaker 1: efficiency and then least likelihood of injury. So some of 114 00:06:48,760 --> 00:06:52,480 Speaker 1: the tradeoffs I'm going to give you are for injury prevention, 115 00:06:53,320 --> 00:06:57,320 Speaker 1: especially as you get older, lessening your likelihood of getting hurt. 116 00:06:58,320 --> 00:07:03,760 Speaker 1: And then the other one other category is maximizing your time. 117 00:07:03,760 --> 00:07:07,720 Speaker 1: Why do you want to waste time? And I say 118 00:07:07,720 --> 00:07:10,720 Speaker 1: it almost every show. I go to the gym and 119 00:07:10,760 --> 00:07:14,120 Speaker 1: I look around, and so much time is wasted. Those 120 00:07:14,160 --> 00:07:16,120 Speaker 1: two things are happening all the time in the gym, 121 00:07:16,160 --> 00:07:18,160 Speaker 1: and that's my research, right, That's where I see what 122 00:07:18,200 --> 00:07:21,360 Speaker 1: people are doing, what the fads are, what they're not getting, 123 00:07:21,400 --> 00:07:24,960 Speaker 1: what you're not getting at, what messages are are getting 124 00:07:25,000 --> 00:07:29,760 Speaker 1: mixed and muddled. Okay, so those are the two categories. 125 00:07:30,600 --> 00:07:34,480 Speaker 1: Less likelihood of injury, swapping out an exercise that's like 126 00:07:34,600 --> 00:07:37,240 Speaker 1: really risky. Why are you doing that, and once you 127 00:07:37,320 --> 00:07:40,520 Speaker 1: get hurt, the body, you know, as great a machine 128 00:07:40,520 --> 00:07:44,120 Speaker 1: as it is, certain injuries, you know, you're never quite 129 00:07:44,120 --> 00:07:47,560 Speaker 1: the same. So what I'm most proud of is not 130 00:07:47,640 --> 00:07:50,520 Speaker 1: how many races I've done or events and things like that. 131 00:07:50,640 --> 00:07:53,240 Speaker 1: It's that am injury free at fifty years old, having 132 00:07:53,240 --> 00:07:55,480 Speaker 1: done those things. Because I do all the things I 133 00:07:55,520 --> 00:07:59,200 Speaker 1: talk about on the show, the five components of fitness, 134 00:07:59,200 --> 00:08:01,840 Speaker 1: not just one. I'm not just focused on strength or 135 00:08:01,960 --> 00:08:05,240 Speaker 1: endurance or body composition or flexibility, a little bit of 136 00:08:05,280 --> 00:08:09,040 Speaker 1: everything rather than a lot of any one thing. All right, 137 00:08:09,440 --> 00:08:13,040 Speaker 1: let's take a quick break, and when I come back, 138 00:08:13,560 --> 00:08:18,120 Speaker 1: I'm going to give you the eight do this instead 139 00:08:18,160 --> 00:08:22,440 Speaker 1: of that strength training part one. Now, these are things 140 00:08:22,480 --> 00:08:24,239 Speaker 1: that you're gonna be able to do right away, because 141 00:08:24,280 --> 00:08:36,920 Speaker 1: that's justas for we will be right back again. My goal, 142 00:08:37,000 --> 00:08:42,040 Speaker 1: my job with you maximize your time and results, minimize 143 00:08:42,240 --> 00:08:46,160 Speaker 1: your likelihood of injury. And those are the two categories, 144 00:08:46,520 --> 00:08:50,240 Speaker 1: and each swap I give you, I'm gonna put it 145 00:08:50,280 --> 00:08:52,400 Speaker 1: in one of those categories, and one or two will 146 00:08:52,400 --> 00:08:56,320 Speaker 1: fall into both. Okay, let's start with the crunch. That 147 00:08:56,440 --> 00:08:59,480 Speaker 1: is one of those exercises. You will read these articles 148 00:08:59,520 --> 00:09:02,640 Speaker 1: you should never do a crunch and what I love, 149 00:09:02,720 --> 00:09:07,640 Speaker 1: and I often say that the hacks are the people 150 00:09:07,840 --> 00:09:12,400 Speaker 1: writing the articles on hacks, and they're generally in my experience, 151 00:09:12,480 --> 00:09:15,800 Speaker 1: my opinion, they fall into two categories. That type of 152 00:09:15,800 --> 00:09:18,439 Speaker 1: advice people who really have no idea what they're talking about, 153 00:09:19,040 --> 00:09:21,440 Speaker 1: and then people who try to make it sound really 154 00:09:21,480 --> 00:09:24,160 Speaker 1: complicated and use really big words, and they actually have 155 00:09:24,360 --> 00:09:28,240 Speaker 1: some knowledge of science, which makes them dangerous because they 156 00:09:28,360 --> 00:09:31,520 Speaker 1: sound really good. Tell the story again. I've told it 157 00:09:31,600 --> 00:09:34,360 Speaker 1: on another show. But back when I was a trainer 158 00:09:34,400 --> 00:09:37,120 Speaker 1: in New York City, we had a trainer who was 159 00:09:37,360 --> 00:09:43,400 Speaker 1: amazing at just spouting like garbage that sounded really you know. 160 00:09:43,440 --> 00:09:46,360 Speaker 1: He used big scientific terms, and he was giving a 161 00:09:46,640 --> 00:09:50,839 Speaker 1: orientation to a new gym member, and that was our 162 00:09:50,920 --> 00:09:53,360 Speaker 1: way of showing you the gym and also then at 163 00:09:53,360 --> 00:09:56,800 Speaker 1: the end trying to sell you personal training. This person 164 00:09:56,960 --> 00:10:02,360 Speaker 1: who sounded super smart, gave the woman her session. At 165 00:10:02,360 --> 00:10:04,440 Speaker 1: the end of the session, the session is over, she 166 00:10:04,480 --> 00:10:06,880 Speaker 1: didn't speak, and I was working out with a client 167 00:10:07,320 --> 00:10:08,880 Speaker 1: in close quarters, so I would hear what he was 168 00:10:08,880 --> 00:10:11,880 Speaker 1: saying back and forth. She just sat and listened, did 169 00:10:11,960 --> 00:10:14,480 Speaker 1: you know what he said? And went through the motions. 170 00:10:14,880 --> 00:10:18,320 Speaker 1: When the session was over. As a good salesman, he said, well, 171 00:10:18,520 --> 00:10:20,120 Speaker 1: would you like to buy a five pack, a ten 172 00:10:20,160 --> 00:10:23,120 Speaker 1: pack or a fifty pack of personal training? She said, listen, 173 00:10:23,280 --> 00:10:26,080 Speaker 1: and just have to tell you I am a doctor, 174 00:10:26,400 --> 00:10:28,720 Speaker 1: and just about everything you said in the last hour 175 00:10:29,120 --> 00:10:32,600 Speaker 1: it wasn't remotely true. So again you gotta be careful 176 00:10:32,640 --> 00:10:35,719 Speaker 1: about what you listen to and the advice. I mean, 177 00:10:35,760 --> 00:10:38,240 Speaker 1: the fact that I can pull up exercise hacks and 178 00:10:38,280 --> 00:10:40,880 Speaker 1: the ten workout acts for building muscle comes up and 179 00:10:40,880 --> 00:10:44,120 Speaker 1: and it's literally each hack is almost a show I've 180 00:10:44,160 --> 00:10:48,720 Speaker 1: done debunking at the right time of day, waits before cardio. 181 00:10:48,720 --> 00:10:51,920 Speaker 1: It doesn't matter in the grand scheme of things. Yes, again, 182 00:10:51,960 --> 00:10:54,760 Speaker 1: I will always qualify that if you're going for like 183 00:10:54,840 --> 00:10:58,560 Speaker 1: a personal record or you're a body builder. But even 184 00:10:58,679 --> 00:11:03,160 Speaker 1: then there are new ances, so uh yeah, you gotta 185 00:11:03,240 --> 00:11:06,840 Speaker 1: you know, don't listen to the hacks about their hacks. 186 00:11:06,840 --> 00:11:11,480 Speaker 1: All right, So the crunch, if you want to do crunches, 187 00:11:11,520 --> 00:11:16,439 Speaker 1: you can do crunches. But the plank, if you're going 188 00:11:16,520 --> 00:11:21,520 Speaker 1: to maximize your time efficiency, then do a plank instead 189 00:11:21,520 --> 00:11:23,679 Speaker 1: of a crunch. Why do I say that because so 190 00:11:23,720 --> 00:11:27,320 Speaker 1: many people have lower back problems. Weak lower backs. We 191 00:11:27,360 --> 00:11:29,920 Speaker 1: sit all day longer. I don't, but many people do, 192 00:11:30,080 --> 00:11:35,440 Speaker 1: most more than most people are inactive, right, So the 193 00:11:35,520 --> 00:11:39,680 Speaker 1: lower back it's really weak. Of just about everyone will 194 00:11:39,760 --> 00:11:42,440 Speaker 1: have lower back pain issues at some point in their life, 195 00:11:42,679 --> 00:11:45,000 Speaker 1: and a huge part of that is weakness. So crunches 196 00:11:45,160 --> 00:11:49,160 Speaker 1: are good. I still do them, but if I'm maximizing 197 00:11:49,200 --> 00:11:52,600 Speaker 1: my time, then a plank is better because you're getting 198 00:11:52,600 --> 00:11:54,559 Speaker 1: two sides of the core. You're getting the front in 199 00:11:54,559 --> 00:11:57,680 Speaker 1: the back. And for so many people who are crunching, 200 00:11:57,920 --> 00:12:00,680 Speaker 1: why are they crunching? They're trying to achieve flat abs. 201 00:12:01,760 --> 00:12:03,680 Speaker 1: I've done that show, I will continue to do that 202 00:12:03,720 --> 00:12:07,040 Speaker 1: show You cannot spot reduce. So that goes to why 203 00:12:07,080 --> 00:12:09,160 Speaker 1: are you doing the crunch? So if you're doing the 204 00:12:09,200 --> 00:12:12,839 Speaker 1: crunch to flatten your abs, big mistake. Listen to other 205 00:12:12,880 --> 00:12:15,960 Speaker 1: shows I've done on that You cannot spot reduce. Okay, 206 00:12:16,400 --> 00:12:18,120 Speaker 1: it doesn't matter how many crunches you do, you will 207 00:12:18,160 --> 00:12:20,839 Speaker 1: not get flat abs. So that is even more reason 208 00:12:20,880 --> 00:12:23,160 Speaker 1: to do a plank instead of a crunch. I'm not 209 00:12:23,200 --> 00:12:25,559 Speaker 1: saying you can never do it. That's why again, do 210 00:12:25,600 --> 00:12:29,640 Speaker 1: this instead of that. Maximize your time, get your front 211 00:12:29,640 --> 00:12:32,480 Speaker 1: and the back of your core, minimize your likelihood of 212 00:12:32,520 --> 00:12:36,320 Speaker 1: getting lower back pain or start to decrease that and 213 00:12:36,480 --> 00:12:39,160 Speaker 1: get away from that spot reduction myth. So there you 214 00:12:39,200 --> 00:12:43,160 Speaker 1: have it. Instead of a crunch, do a plank. Now, 215 00:12:43,440 --> 00:12:47,280 Speaker 1: when time is of the essence, right, I'm going to 216 00:12:47,360 --> 00:12:50,680 Speaker 1: maximize your time. I'm not saying you can't do crunches. 217 00:12:51,000 --> 00:12:53,640 Speaker 1: But if you're doing a twenty minute workout, thirty minute workout, 218 00:12:54,200 --> 00:12:59,080 Speaker 1: do a plank. Okay, that's number one. Number two, I 219 00:12:59,200 --> 00:13:03,560 Speaker 1: see so many people doing single arm exercises when they 220 00:13:03,600 --> 00:13:06,480 Speaker 1: don't have to, So that goes to two things. So 221 00:13:06,520 --> 00:13:10,400 Speaker 1: in other words, like dumbbell chess press, I see people 222 00:13:11,440 --> 00:13:15,560 Speaker 1: with one dumbbell doing a unilateral exercise. So they're just 223 00:13:15,600 --> 00:13:19,360 Speaker 1: holding one and they will do twelve repetitions whatever it is, 224 00:13:19,440 --> 00:13:21,480 Speaker 1: with the right arm, and then they'll switch and do 225 00:13:21,520 --> 00:13:24,360 Speaker 1: it with the left arm. So the science is very simple. 226 00:13:24,440 --> 00:13:30,000 Speaker 1: It's already a unilateral exercise. You are holding two dumbbells, 227 00:13:30,040 --> 00:13:32,080 Speaker 1: so when you do them at the same time, it 228 00:13:32,160 --> 00:13:37,680 Speaker 1: is different than a barbell. Okay, so there's really very 229 00:13:37,760 --> 00:13:43,000 Speaker 1: little reason to do just one without doing the other 230 00:13:43,080 --> 00:13:46,800 Speaker 1: at the same time. Now, yes, you're loading your body 231 00:13:46,800 --> 00:13:48,920 Speaker 1: in a different way. You don't have the balance, so 232 00:13:49,000 --> 00:13:51,560 Speaker 1: there's a little bit more. The vast majority of you 233 00:13:53,080 --> 00:13:56,640 Speaker 1: cannot justify it to me. Why you're doing it that way? 234 00:13:56,679 --> 00:14:00,559 Speaker 1: Is there a time and a place, Yes, but leave 235 00:14:00,559 --> 00:14:02,520 Speaker 1: it in the comments because if you're one of those people, 236 00:14:03,760 --> 00:14:07,560 Speaker 1: tell me why. And that goes for machines too. I 237 00:14:07,640 --> 00:14:11,360 Speaker 1: see people with you know, let's use that chess press 238 00:14:11,360 --> 00:14:15,160 Speaker 1: again where you can do one side at one time 239 00:14:15,200 --> 00:14:19,360 Speaker 1: if you want, and people do listen. If you have 240 00:14:19,400 --> 00:14:22,440 Speaker 1: two hours in the gym, you're a professional bodybuilder, totally different. 241 00:14:23,360 --> 00:14:25,360 Speaker 1: But if you're the vast majority of people out there 242 00:14:25,400 --> 00:14:28,800 Speaker 1: who are trying to again, get a little stronger, get 243 00:14:28,800 --> 00:14:31,800 Speaker 1: a little leaner, have a little more energy, all of 244 00:14:31,840 --> 00:14:35,240 Speaker 1: those things, why are you doing You're not maximizing your time. 245 00:14:36,880 --> 00:14:38,640 Speaker 1: I get in and out of the gym. I do 246 00:14:38,720 --> 00:14:41,600 Speaker 1: workouts really quickly. The new book the five you know, 247 00:14:41,680 --> 00:14:45,320 Speaker 1: the micro Workout Plan, with five minute little workouts that 248 00:14:45,360 --> 00:14:49,720 Speaker 1: you can stack or do by themselves maximize your time. 249 00:14:50,200 --> 00:14:53,800 Speaker 1: So again, unless you're spending hours upon hours in the gym, 250 00:14:53,840 --> 00:14:57,440 Speaker 1: why are you doing one side of your body without 251 00:14:57,440 --> 00:14:59,960 Speaker 1: doing the other at the same time when you're already 252 00:15:00,040 --> 00:15:04,080 Speaker 1: doing a unilateral exercise right, doesn't make sense to me 253 00:15:04,200 --> 00:15:08,200 Speaker 1: for the vast majority of people. So that is another efficiency. 254 00:15:08,280 --> 00:15:12,240 Speaker 1: So the crunch to the plank efficiency you get in 255 00:15:12,240 --> 00:15:15,040 Speaker 1: the front of the back single arm exercise, you're doing 256 00:15:15,160 --> 00:15:17,400 Speaker 1: both at the same time. Do this instead of that, 257 00:15:17,720 --> 00:15:23,560 Speaker 1: do both dumbbells, do both sides of the machine instead 258 00:15:23,600 --> 00:15:26,240 Speaker 1: of one. And that's for those type of exercises right 259 00:15:26,240 --> 00:15:31,080 Speaker 1: where it doesn't matter. You're still getting the unilateral effect 260 00:15:31,680 --> 00:15:36,480 Speaker 1: of dumbbells doing them at the same time. Okay, maximize 261 00:15:36,520 --> 00:15:39,880 Speaker 1: your time efficiency and let's stick with the chess press 262 00:15:40,440 --> 00:15:44,120 Speaker 1: as you get older. I have not done a barbell 263 00:15:44,680 --> 00:15:49,760 Speaker 1: bench press in years. Why is that? Well a barbell 264 00:15:49,880 --> 00:15:53,600 Speaker 1: having your hands fixed like that puts a lot more 265 00:15:53,680 --> 00:15:56,360 Speaker 1: stress on the shoulder joint. I don't want to be injured, 266 00:15:56,640 --> 00:15:58,560 Speaker 1: and I'm not sending max bench press now. Have you 267 00:15:58,640 --> 00:16:00,320 Speaker 1: loved to bench press and many of you have to 268 00:16:00,360 --> 00:16:03,440 Speaker 1: do even older. I see it. But my thing is 269 00:16:03,480 --> 00:16:06,000 Speaker 1: what are my goals? And I'm trying to lessen my 270 00:16:06,120 --> 00:16:09,680 Speaker 1: likelihood of injury. So when your hands are affixed to 271 00:16:10,000 --> 00:16:15,720 Speaker 1: a bar one bar, the freedom of movement is significantly decreased. 272 00:16:15,720 --> 00:16:18,720 Speaker 1: And just think about it, right, the amount of freedom 273 00:16:18,800 --> 00:16:22,240 Speaker 1: you have with dumbells. And I've done that show about 274 00:16:22,280 --> 00:16:24,160 Speaker 1: and if you want to know again, what are better 275 00:16:24,160 --> 00:16:27,080 Speaker 1: freeweight s or machines and what are the The differences 276 00:16:27,240 --> 00:16:30,200 Speaker 1: are good and bad depending on what your goals are. 277 00:16:31,160 --> 00:16:34,120 Speaker 1: But there's there's a reason to do both. As I 278 00:16:34,200 --> 00:16:36,680 Speaker 1: talked about in that show. I'm kind of going off 279 00:16:36,680 --> 00:16:40,760 Speaker 1: on a tangent here when it comes to working your 280 00:16:40,920 --> 00:16:46,960 Speaker 1: chest and decreasing your likelihood of injury using a barbell 281 00:16:47,520 --> 00:16:50,440 Speaker 1: instead of dumbbells. As we get older, especially, you're just 282 00:16:50,680 --> 00:16:53,680 Speaker 1: really really increasing your likelihood of hurting your shoulders. Now, 283 00:16:53,720 --> 00:16:56,240 Speaker 1: if you have great shoulders and you're fifty five years 284 00:16:56,240 --> 00:17:00,160 Speaker 1: old and you're putting up two good on you way go, 285 00:17:00,720 --> 00:17:04,200 Speaker 1: You're you're the exception, not the rule. The shoulder is 286 00:17:04,200 --> 00:17:08,160 Speaker 1: the most mobile joined in the body, therefore the most 287 00:17:08,200 --> 00:17:10,880 Speaker 1: susceptible to injury. So I'm gonna do whatever I can, 288 00:17:11,440 --> 00:17:15,080 Speaker 1: and a couple more coming up with the shoulder no accident, 289 00:17:15,480 --> 00:17:17,560 Speaker 1: whatever I can to decrease. So I want to work 290 00:17:17,560 --> 00:17:20,280 Speaker 1: my chest, but I want to decrease the chance of injury. 291 00:17:20,359 --> 00:17:23,280 Speaker 1: So instead of using a barbell, think about dumbells. If 292 00:17:23,280 --> 00:17:25,560 Speaker 1: you have shoulder issues, if you're getting older. If you 293 00:17:25,560 --> 00:17:29,560 Speaker 1: want to protect yourself decrease your likelihood of injury, just 294 00:17:29,600 --> 00:17:32,000 Speaker 1: switch from the barbell to the dumbles. You're still working 295 00:17:32,040 --> 00:17:35,280 Speaker 1: your chest, don't go nuts. If you really want to 296 00:17:35,320 --> 00:17:38,520 Speaker 1: max bench press again, go ahead, do what you want. 297 00:17:38,560 --> 00:17:41,240 Speaker 1: But you know, when you're sixty years old and you've 298 00:17:41,280 --> 00:17:44,080 Speaker 1: got major shoulder issues because you had shoulder issues and 299 00:17:44,119 --> 00:17:46,879 Speaker 1: you didn't take my advice, that's your fault, all right. 300 00:17:47,280 --> 00:17:51,280 Speaker 1: So that was number three. Number four for you women 301 00:17:51,320 --> 00:17:56,159 Speaker 1: out there, especially the leg abduction machine goes to number 302 00:17:56,160 --> 00:17:58,400 Speaker 1: one where we talked about the crunch. So many men 303 00:17:58,440 --> 00:18:01,520 Speaker 1: are crunching women as well, but men tend to carry 304 00:18:01,560 --> 00:18:04,359 Speaker 1: their weight more in their mid sections, so they crunch, crunch, crunch, 305 00:18:04,400 --> 00:18:06,680 Speaker 1: try to flatten your abs. Can't do it, okay. Leg 306 00:18:06,720 --> 00:18:10,480 Speaker 1: abduction machine go plays into that with women. Women generally 307 00:18:10,520 --> 00:18:14,359 Speaker 1: carry the weight before menopause, especially around their hips, so 308 00:18:14,400 --> 00:18:17,239 Speaker 1: they try to target to spot reduce by doing that 309 00:18:17,400 --> 00:18:20,480 Speaker 1: leg abduction machine. Abduction means you're sitting in that machine 310 00:18:20,840 --> 00:18:24,760 Speaker 1: and the pads are generally on the outside that they 311 00:18:24,800 --> 00:18:27,600 Speaker 1: are the outside of your knees, and you push out 312 00:18:28,040 --> 00:18:30,920 Speaker 1: so you feel it in your hips. Now, I don't 313 00:18:30,960 --> 00:18:34,199 Speaker 1: particularly like that machine to begin with. Depending on how 314 00:18:34,320 --> 00:18:36,520 Speaker 1: your size and all that stuff, it can be unnatural. 315 00:18:36,680 --> 00:18:39,920 Speaker 1: I think it is unnatural. So here's the swap now again. 316 00:18:39,960 --> 00:18:42,320 Speaker 1: I don't want you ladies to do it to spot reduce, 317 00:18:42,480 --> 00:18:44,840 Speaker 1: just like I don't want men to crunch to spot reduce. 318 00:18:45,760 --> 00:18:47,800 Speaker 1: But it's not to say you shouldn't work your hips. 319 00:18:48,200 --> 00:18:52,960 Speaker 1: Gluteus medius is a really important muscle. Gluteus media's weakness 320 00:18:53,440 --> 00:18:56,680 Speaker 1: causes a lot of problems with people. So lying on 321 00:18:56,800 --> 00:18:59,600 Speaker 1: your side I call them the Jane fondness. Right when 322 00:18:59,640 --> 00:19:01,480 Speaker 1: you stack your hips, you lie on your side on 323 00:19:01,560 --> 00:19:05,520 Speaker 1: the floor, and you raise the leg that is stacked 324 00:19:05,600 --> 00:19:07,119 Speaker 1: with the leg that is not on the floor, the 325 00:19:07,119 --> 00:19:09,119 Speaker 1: one that is stacked on top of it, up and 326 00:19:09,200 --> 00:19:13,480 Speaker 1: down side lying hip abduction. It's also one of the 327 00:19:13,480 --> 00:19:18,240 Speaker 1: most effective ways to target that gluteus medius. The studies 328 00:19:18,280 --> 00:19:21,640 Speaker 1: are there, okay, So lying on your side you don't 329 00:19:21,680 --> 00:19:24,440 Speaker 1: need machines. This is a great example of that. And 330 00:19:24,520 --> 00:19:27,120 Speaker 1: raising your leg up and down ten to fifteen repetitions, 331 00:19:27,160 --> 00:19:30,800 Speaker 1: two to three sets. And then by the way, pure 332 00:19:30,880 --> 00:19:33,720 Speaker 1: formist issues, you know, pain in the butt, do a 333 00:19:33,720 --> 00:19:36,159 Speaker 1: whole show on that. I used to have that it 334 00:19:36,240 --> 00:19:38,160 Speaker 1: was one of my only issues, and I talked about 335 00:19:38,240 --> 00:19:40,800 Speaker 1: even though injury free didn't mean over the years and 336 00:19:40,840 --> 00:19:42,919 Speaker 1: to this day, I don't present with little things, but 337 00:19:42,920 --> 00:19:45,200 Speaker 1: I deal with them right away. So when my pure 338 00:19:45,240 --> 00:19:47,879 Speaker 1: form has started getting tight, I said, you know what, 339 00:19:47,920 --> 00:19:51,000 Speaker 1: maybe it's my glutyus medias that's weak. So I was 340 00:19:51,040 --> 00:19:53,480 Speaker 1: doing this stuff and I will throw it in every 341 00:19:53,520 --> 00:19:57,080 Speaker 1: now and again preventatively along with other exercises. So lying 342 00:19:57,080 --> 00:19:58,720 Speaker 1: on your hips, men and women. And I used this 343 00:19:58,800 --> 00:20:01,320 Speaker 1: exercise back when I was turned inclines with a lot 344 00:20:01,359 --> 00:20:05,480 Speaker 1: of guys to strengthen their gluteus media's. But the studies 345 00:20:05,480 --> 00:20:08,359 Speaker 1: are there too that show that this is one of 346 00:20:08,440 --> 00:20:12,200 Speaker 1: the most effective ways to target that. Let me throw 347 00:20:12,240 --> 00:20:16,440 Speaker 1: us study out there real quickly. Electromyographic analysis of gluteus 348 00:20:16,520 --> 00:20:20,879 Speaker 1: media's and gluteus maximus during rehabilitation exercises. Okay, this was 349 00:20:21,320 --> 00:20:25,320 Speaker 1: International Journal of Sports Physical Therapy back in two thousand eleven, 350 00:20:25,760 --> 00:20:28,239 Speaker 1: and they just tested a bunch of different exercises and 351 00:20:28,480 --> 00:20:33,680 Speaker 1: the e MG you know the amount of muscle activation. 352 00:20:34,119 --> 00:20:37,359 Speaker 1: So they're gonna test that. And what they found was, 353 00:20:37,800 --> 00:20:43,360 Speaker 1: amongst many different findings, was that sideline leg abduction had 354 00:20:43,440 --> 00:20:48,760 Speaker 1: the highest amount of gluteus media's activation one per cent 355 00:20:48,920 --> 00:20:53,320 Speaker 1: for there of of a maximum voluntary contraction. So point 356 00:20:53,400 --> 00:20:57,840 Speaker 1: is sideline hip abduction instead of the hip abduction machine, 357 00:20:58,040 --> 00:21:01,680 Speaker 1: all right, because again you want to strengthen those muscles 358 00:21:01,680 --> 00:21:05,080 Speaker 1: in your gluts. You don't want to focus on the 359 00:21:05,520 --> 00:21:08,119 Speaker 1: or try to spot reduce. But that's why you do 360 00:21:08,200 --> 00:21:10,400 Speaker 1: this instead of that. I'm not saying you should never 361 00:21:10,440 --> 00:21:14,000 Speaker 1: do leg abduction. Of course you should. We don't do 362 00:21:14,200 --> 00:21:18,960 Speaker 1: enough lateral type movements and strengthening. We train basically front 363 00:21:18,960 --> 00:21:20,840 Speaker 1: to back, and that's a problem. That's why so many 364 00:21:20,880 --> 00:21:24,479 Speaker 1: people when they play tennis and paddle and basketball and 365 00:21:24,760 --> 00:21:27,840 Speaker 1: run around with the kids, pull muscles and get injured 366 00:21:28,000 --> 00:21:31,800 Speaker 1: because we're not so instead of the leg abduction machine. 367 00:21:31,800 --> 00:21:33,159 Speaker 1: And by the way, you get in that machine, as 368 00:21:33,200 --> 00:21:35,280 Speaker 1: I was saying earlier, if you're five ft tall, if 369 00:21:35,280 --> 00:21:39,640 Speaker 1: you're six five, it's just it's hard to position yourself 370 00:21:39,720 --> 00:21:42,919 Speaker 1: correctly for your body type. But when you lie on 371 00:21:42,960 --> 00:21:46,040 Speaker 1: your side and you raise and lower your leg, your 372 00:21:46,080 --> 00:21:47,880 Speaker 1: strengthening and by the way, you're gonna point the toe 373 00:21:47,880 --> 00:21:51,160 Speaker 1: a little bit down as well, towards the floor. Much 374 00:21:51,200 --> 00:21:55,080 Speaker 1: more muscle activation in the gluteus media's and this is 375 00:21:55,119 --> 00:21:57,640 Speaker 1: one of those exercises where you can add a little 376 00:21:57,640 --> 00:22:00,919 Speaker 1: bit of weight and ankle weight here. It's one of 377 00:22:00,920 --> 00:22:02,480 Speaker 1: the few times I will ever do it. You don't 378 00:22:02,520 --> 00:22:04,639 Speaker 1: need it, especially when you're just starting out. But that 379 00:22:04,720 --> 00:22:07,520 Speaker 1: is one of the few times I will load a joint, 380 00:22:07,720 --> 00:22:10,240 Speaker 1: you know, a leg or an arm will be leg 381 00:22:10,280 --> 00:22:14,240 Speaker 1: abduction sideline. All right, gotta keep going here. Donkey kicks, 382 00:22:14,240 --> 00:22:19,880 Speaker 1: Holy cow, donkey kicks right, all fours, pressing your heel backwards, 383 00:22:19,880 --> 00:22:22,359 Speaker 1: trying to target your glutes. Now, this goes to what 384 00:22:22,440 --> 00:22:23,679 Speaker 1: I was just talking about. There's not a lot of 385 00:22:23,680 --> 00:22:26,560 Speaker 1: resistance there. What's the resistance? Do you feel it? You know, 386 00:22:26,640 --> 00:22:29,880 Speaker 1: this is a lot of women again trying to target 387 00:22:29,960 --> 00:22:32,479 Speaker 1: those glutes. Don't want to build quote unquote the bulk. 388 00:22:33,000 --> 00:22:35,919 Speaker 1: But you're really not getting a huge payoff. So the 389 00:22:35,960 --> 00:22:40,760 Speaker 1: efficiency quotient is really low for me with the donkey kicks. 390 00:22:41,280 --> 00:22:42,800 Speaker 1: Now again, I know, if you do it enough times, 391 00:22:42,800 --> 00:22:45,480 Speaker 1: it burns. But you do anything enough times it burns, 392 00:22:45,520 --> 00:22:49,560 Speaker 1: that doesn't mean you're actually building that lean muscle. Now, 393 00:22:49,560 --> 00:22:52,600 Speaker 1: I see this on Instagram all the time. What's the swap? 394 00:22:52,720 --> 00:22:56,439 Speaker 1: I want you to do squats and if you really 395 00:22:56,440 --> 00:23:00,840 Speaker 1: want to target. Back to that same study, single leg squats, 396 00:23:01,920 --> 00:23:07,440 Speaker 1: single leg squats, okay, activate the most because they're now 397 00:23:07,480 --> 00:23:10,960 Speaker 1: we talk about closed chain exercises, kinetic chain things like that. 398 00:23:11,000 --> 00:23:12,679 Speaker 1: I could get into the science. I'm not gonna bore you, 399 00:23:13,800 --> 00:23:17,159 Speaker 1: but when you do a squat, your dominant leg can 400 00:23:17,200 --> 00:23:22,160 Speaker 1: take over. Right squats are still great, bodyweight squats, loaded squats, 401 00:23:22,200 --> 00:23:25,159 Speaker 1: front squats, whatever you're doing, so I would swap that 402 00:23:25,240 --> 00:23:27,480 Speaker 1: to begin with right donkey kicks instead of doing the 403 00:23:27,520 --> 00:23:29,639 Speaker 1: donkey kicks. If you're trying to target your glutes, do 404 00:23:29,760 --> 00:23:33,080 Speaker 1: some squats people, men and women, And then if you 405 00:23:33,119 --> 00:23:34,520 Speaker 1: really want to take it up and not if you 406 00:23:34,640 --> 00:23:37,879 Speaker 1: really want to target to strengthen as well as if 407 00:23:37,880 --> 00:23:40,080 Speaker 1: you're trying to shape and do that stuff, I get it. 408 00:23:40,560 --> 00:23:43,080 Speaker 1: Single leg squats single leg squats are one of the 409 00:23:44,040 --> 00:23:47,320 Speaker 1: just be all, end all exercises for me that helped that. 410 00:23:47,359 --> 00:23:50,200 Speaker 1: Glutey is media's weakness, a lot of weakness. So many 411 00:23:50,240 --> 00:23:53,520 Speaker 1: people have weak glutes and that is a huge issue. 412 00:23:53,880 --> 00:23:57,200 Speaker 1: Separate show in and of itself so important. But instead 413 00:23:57,240 --> 00:24:00,480 Speaker 1: of doing donkey kicks single leg squats, here two ways 414 00:24:00,480 --> 00:24:01,800 Speaker 1: you can do them. You can either sit in a 415 00:24:01,880 --> 00:24:04,000 Speaker 1: chair and just get up and down using one leg, 416 00:24:04,200 --> 00:24:06,440 Speaker 1: which is great because you can use that for safety 417 00:24:06,440 --> 00:24:09,960 Speaker 1: and balance, or you can throw a stability ball up 418 00:24:10,000 --> 00:24:12,199 Speaker 1: against the wall. This is the way I love doing it. 419 00:24:12,280 --> 00:24:15,360 Speaker 1: To a little more advanced and do single leg squats 420 00:24:15,440 --> 00:24:19,120 Speaker 1: that way all right, And I tucked the leg that's 421 00:24:19,200 --> 00:24:22,240 Speaker 1: raised underneath. I don't kick it out front. I like 422 00:24:22,359 --> 00:24:25,280 Speaker 1: it underneath the leg that I'm going up and down. Alright, 423 00:24:25,400 --> 00:24:29,199 Speaker 1: single leg squats, that's number five. Alright, you know what 424 00:24:29,280 --> 00:24:32,320 Speaker 1: quick break? Quick break? When I come back, we're gonna 425 00:24:32,359 --> 00:24:35,959 Speaker 1: give the last three okay, three more do this instead 426 00:24:36,000 --> 00:24:40,199 Speaker 1: of that strength training volume number one. I'll be right 427 00:24:40,200 --> 00:24:51,400 Speaker 1: back right alright. So this show is all about strength training, 428 00:24:52,000 --> 00:24:55,560 Speaker 1: being more efficient, being more effective, managing your time and 429 00:24:55,600 --> 00:24:58,399 Speaker 1: decreasing your chance of injury. Some of the swaps are 430 00:24:58,440 --> 00:25:01,000 Speaker 1: gonna be to maximize your time and results, and other 431 00:25:01,000 --> 00:25:02,840 Speaker 1: ones are gonna because I don't want you to get hurt. 432 00:25:04,080 --> 00:25:06,040 Speaker 1: And I see way too much of this. And the 433 00:25:06,080 --> 00:25:09,160 Speaker 1: crazy thing is, I've been doing this for decades, say 434 00:25:09,200 --> 00:25:12,760 Speaker 1: it every show, but it's crazy to me that it's 435 00:25:12,920 --> 00:25:15,520 Speaker 1: it just goes on and on and on. That's why 436 00:25:15,560 --> 00:25:18,080 Speaker 1: we need the disruption and fitness to be information. All right, 437 00:25:18,240 --> 00:25:23,480 Speaker 1: upright rows people who take the bar right a barbell 438 00:25:23,800 --> 00:25:25,960 Speaker 1: and hold it in front of their body and then 439 00:25:26,000 --> 00:25:28,520 Speaker 1: pull it straight up their body to their chin. The 440 00:25:28,560 --> 00:25:30,840 Speaker 1: goal is to work their shoulders. Well, guess what it 441 00:25:30,880 --> 00:25:34,640 Speaker 1: feels weird for a reason. You're you're rotating your shoulder 442 00:25:34,720 --> 00:25:39,880 Speaker 1: joint in a in a not really good way, impingement syndrome. Okay, 443 00:25:39,960 --> 00:25:42,720 Speaker 1: back to the shoulder, the most mobile joint, the most 444 00:25:42,720 --> 00:25:45,760 Speaker 1: susceptible to injury. And again, you're not gonna hurt it, 445 00:25:46,000 --> 00:25:48,520 Speaker 1: just like about everything else that you can do incorrectly 446 00:25:48,520 --> 00:25:50,160 Speaker 1: in fitness, You're not gonna hurt it the first time 447 00:25:50,240 --> 00:25:53,000 Speaker 1: or the second time doing and it's just over time. 448 00:25:53,480 --> 00:25:55,439 Speaker 1: You listen to the show I did with Mike Boyle. 449 00:25:55,920 --> 00:25:57,520 Speaker 1: I used to talk about the lower back and the 450 00:25:57,560 --> 00:26:00,920 Speaker 1: paper clip took five times to bend the paper clip 451 00:26:01,000 --> 00:26:03,800 Speaker 1: like a lower back doing bad exercise before it gets injured. 452 00:26:04,040 --> 00:26:06,760 Speaker 1: And he used the pay um What did he tell? 453 00:26:06,800 --> 00:26:11,359 Speaker 1: The credit card analogy? Even better? Okay, upright rows instead 454 00:26:11,359 --> 00:26:15,840 Speaker 1: of upright rows, do front raises with dumbbells, much better, 455 00:26:16,040 --> 00:26:22,520 Speaker 1: much safer, targeting the same area of your shoulders. Okay, 456 00:26:22,600 --> 00:26:26,640 Speaker 1: with much less likelihood of injury. So swap out the 457 00:26:26,760 --> 00:26:31,080 Speaker 1: upright row. Do a front raise with dumbbells instead. Two dumbbells, 458 00:26:31,200 --> 00:26:32,679 Speaker 1: raise them right out in front of you up to 459 00:26:32,720 --> 00:26:35,560 Speaker 1: your shoulder height, hold for one second, lower back down. 460 00:26:36,560 --> 00:26:39,000 Speaker 1: Use weights that are light enough that you can control them. 461 00:26:39,240 --> 00:26:42,080 Speaker 1: Way too often I see people going way too heavy 462 00:26:42,160 --> 00:26:46,000 Speaker 1: on the front raises, side raises with dumbbells. All right, 463 00:26:46,119 --> 00:26:48,439 Speaker 1: but real simple And and by the way, all of 464 00:26:48,480 --> 00:26:51,680 Speaker 1: these exercises that I'm swapping the upright row putting in 465 00:26:51,720 --> 00:26:54,119 Speaker 1: the front raises, it's not like the upright rows the 466 00:26:54,160 --> 00:26:56,240 Speaker 1: be all end all. In other words, like it doesn't 467 00:26:56,240 --> 00:26:59,600 Speaker 1: give you ten times, it's not like this super effective exercise. 468 00:27:00,560 --> 00:27:02,280 Speaker 1: And so a lot of times when I will have 469 00:27:02,359 --> 00:27:04,760 Speaker 1: this discussion and I do it less and less in 470 00:27:04,800 --> 00:27:07,840 Speaker 1: the gym, uh because I'm just gonna do it here. 471 00:27:07,840 --> 00:27:11,240 Speaker 1: I'm not gonna argue with people. But like, where's the 472 00:27:11,280 --> 00:27:13,640 Speaker 1: studies that shows like the upright row is like one 473 00:27:13,640 --> 00:27:17,240 Speaker 1: of the best ways to sculpt the front of your 474 00:27:17,280 --> 00:27:21,600 Speaker 1: shoulders and medial delts. It's just not so making these 475 00:27:21,640 --> 00:27:24,920 Speaker 1: swaps again doesn't mean you actually I would never do 476 00:27:25,080 --> 00:27:27,640 Speaker 1: you know, before I said certain exercise like crunch. Sure 477 00:27:27,640 --> 00:27:29,600 Speaker 1: you're still gonna do crunches, but you're gonna maximize your 478 00:27:29,600 --> 00:27:32,920 Speaker 1: time using a plank. I never do upright rows. So 479 00:27:32,960 --> 00:27:36,000 Speaker 1: that's an example. Actually with the show of I say 480 00:27:36,000 --> 00:27:38,600 Speaker 1: do this instead of that this, I would say do this, 481 00:27:38,720 --> 00:27:41,880 Speaker 1: not that for this one and for the next one. 482 00:27:42,119 --> 00:27:44,720 Speaker 1: Same reasoning behind the head lap pulled down. So you're 483 00:27:44,760 --> 00:27:47,840 Speaker 1: sitting in the cable machine, right, You've got the bar 484 00:27:48,200 --> 00:27:50,480 Speaker 1: and you pull it down behind your head, behind your neck. 485 00:27:50,960 --> 00:27:54,119 Speaker 1: Still see people doing that same problem. It's bad for 486 00:27:54,160 --> 00:27:58,159 Speaker 1: your shoulders. It puts your your shoulder joint in a 487 00:27:58,200 --> 00:28:03,119 Speaker 1: bad position and impingement and issues. And again, pulling the 488 00:28:03,160 --> 00:28:05,920 Speaker 1: bar behind your head instead of the swap is pull 489 00:28:05,920 --> 00:28:10,160 Speaker 1: it in front. Pull it in front. There's not this 490 00:28:10,640 --> 00:28:14,720 Speaker 1: incredible more effective response by pulling it behind your head. 491 00:28:15,480 --> 00:28:17,000 Speaker 1: So just pull it to the front of your chest, 492 00:28:17,080 --> 00:28:21,040 Speaker 1: lean back slightly, pull it down right to the middle 493 00:28:21,080 --> 00:28:24,360 Speaker 1: of your chest, pause, and let it go back up slowly. 494 00:28:24,600 --> 00:28:26,760 Speaker 1: All right, don't do these crazy swings. Oh my gosh, 495 00:28:26,800 --> 00:28:30,800 Speaker 1: people with like the entire stack, I mean crazy. You know, 496 00:28:30,880 --> 00:28:33,719 Speaker 1: the amount of weight being moved in and the least 497 00:28:33,800 --> 00:28:37,760 Speaker 1: amount of muscle activation possible because it's all momentum and swinging. 498 00:28:37,760 --> 00:28:40,160 Speaker 1: All right, So instead of behind the head lap, pull down, 499 00:28:40,320 --> 00:28:42,560 Speaker 1: pull it to the front of your chest. Still going 500 00:28:42,600 --> 00:28:45,760 Speaker 1: to target your laps, your back muscles, but you're going 501 00:28:45,840 --> 00:28:51,680 Speaker 1: to save your shoulders super important, alright. Final one leg 502 00:28:51,760 --> 00:28:56,160 Speaker 1: lifts six inch drill they used to do in football. 503 00:28:56,880 --> 00:28:59,240 Speaker 1: The farther your feet are away from your body, the 504 00:28:59,280 --> 00:29:01,600 Speaker 1: more stress on your lower back, and you go, oh, 505 00:29:01,640 --> 00:29:04,760 Speaker 1: I'm gonna put my hands underneath my glutes my butt 506 00:29:04,800 --> 00:29:09,000 Speaker 1: cheeks to make it better, easier. How about you just 507 00:29:09,080 --> 00:29:11,560 Speaker 1: don't do it that way. If you have to modify 508 00:29:11,600 --> 00:29:13,880 Speaker 1: it that way, it should be telling you something. Now, 509 00:29:13,960 --> 00:29:16,840 Speaker 1: does this mean you can never do them? I don't. 510 00:29:17,760 --> 00:29:21,320 Speaker 1: I don't ever do straight leg leg lifts like that. 511 00:29:21,680 --> 00:29:24,400 Speaker 1: The stress on the lower back with your feet that 512 00:29:24,520 --> 00:29:27,440 Speaker 1: far away and can something. Of course, there's some people 513 00:29:27,600 --> 00:29:30,480 Speaker 1: really strong cores and you can do that. But once 514 00:29:30,560 --> 00:29:33,520 Speaker 1: you lose we talked about again, Mike Boyle and I 515 00:29:33,720 --> 00:29:39,520 Speaker 1: about technical fatigue, right and mechanical you know, a muscular 516 00:29:39,600 --> 00:29:44,680 Speaker 1: rather once your technique goes that's an issue, okay, And 517 00:29:46,320 --> 00:29:48,600 Speaker 1: this is just one of those exercises where again the 518 00:29:48,640 --> 00:29:51,800 Speaker 1: payoff is not better than the swap. I'm gonna give 519 00:29:51,800 --> 00:29:56,040 Speaker 1: you bicycle crunch. The bicycle crunch is just one of 520 00:29:56,120 --> 00:30:00,760 Speaker 1: the most effective efficient exercises, and it targets it's more areas. 521 00:30:00,800 --> 00:30:03,479 Speaker 1: So most people are trying to target the lower abs 522 00:30:03,520 --> 00:30:05,560 Speaker 1: when they do leg lifts. First of all, you can't 523 00:30:05,640 --> 00:30:10,440 Speaker 1: target ab either contracts or it doesn't. And I've contributed 524 00:30:10,480 --> 00:30:13,200 Speaker 1: to some articles. There is some nuance here, but it's 525 00:30:13,240 --> 00:30:17,800 Speaker 1: not even worth getting into. Okay, bicycle crunch works the 526 00:30:17,840 --> 00:30:21,640 Speaker 1: three regions most people are trying to hit. Right, you 527 00:30:21,720 --> 00:30:23,480 Speaker 1: have your six pack, you have the sides, and you 528 00:30:23,520 --> 00:30:26,240 Speaker 1: have the lower right. When you do a bicycle crunch, 529 00:30:26,680 --> 00:30:32,640 Speaker 1: you are getting that full three area technique, hitting all 530 00:30:32,680 --> 00:30:35,880 Speaker 1: three parts of those abdominals. But again, once your abs contract, 531 00:30:35,880 --> 00:30:39,600 Speaker 1: they contract, but your knees, your legs are bent, so 532 00:30:39,640 --> 00:30:42,920 Speaker 1: the legs are not super far away from your body. Okay, 533 00:30:42,960 --> 00:30:45,880 Speaker 1: you want to protect that lower back. People, Now, can 534 00:30:45,880 --> 00:30:48,200 Speaker 1: you get away with leg lifts? Of course? I mean 535 00:30:48,200 --> 00:30:50,800 Speaker 1: I still cringe when I see football coaches and other 536 00:30:50,840 --> 00:30:53,520 Speaker 1: coaches making kids do them in hold and yeah, and 537 00:30:53,560 --> 00:30:56,120 Speaker 1: guess what, at twelve, the body is much more resilient. 538 00:30:56,160 --> 00:30:58,080 Speaker 1: If you're listening to this show, and many of you 539 00:30:58,240 --> 00:31:01,960 Speaker 1: thirty five sixty. What the heck are you doing leg 540 00:31:01,960 --> 00:31:06,640 Speaker 1: lifts for now? You want one additional swap. If you 541 00:31:06,720 --> 00:31:09,840 Speaker 1: really want to kind of have that movement, then getting 542 00:31:09,880 --> 00:31:12,280 Speaker 1: that dip station, you know, the Roman chair, whatever you 543 00:31:12,280 --> 00:31:14,480 Speaker 1: want to call it, the dip station where you hold 544 00:31:14,520 --> 00:31:18,160 Speaker 1: on and you swing your legs. That's much safer with 545 00:31:18,200 --> 00:31:21,200 Speaker 1: your body in that position than lying flat on your 546 00:31:21,240 --> 00:31:24,080 Speaker 1: back and sticking your legs out as straight as can 547 00:31:24,120 --> 00:31:27,400 Speaker 1: be and trying to hold on for dear life. You 548 00:31:27,400 --> 00:31:30,880 Speaker 1: know that your back doesn't just completely go out. So 549 00:31:30,920 --> 00:31:36,600 Speaker 1: instead of leg lifts bicycle crunch, you are significantly decreasing 550 00:31:36,640 --> 00:31:39,360 Speaker 1: your likelihood of hurting your lower back with a bicycle crunch. 551 00:31:39,640 --> 00:31:44,880 Speaker 1: Plus you're not quote unquote targeting just one area. You're 552 00:31:44,920 --> 00:31:50,880 Speaker 1: working more parts of your abdominals. All right, let's wrap 553 00:31:50,920 --> 00:31:54,280 Speaker 1: it up. Let me just go through it one final time. 554 00:31:54,360 --> 00:31:57,200 Speaker 1: So eight do this instead of that. When it comes 555 00:31:57,200 --> 00:31:59,800 Speaker 1: to strength training, and I'm gonna do these shows for 556 00:32:00,000 --> 00:32:02,080 Speaker 1: audio and everything as well, and we'll do more shows. 557 00:32:02,360 --> 00:32:04,239 Speaker 1: I will do more shows about strength training as well 558 00:32:04,240 --> 00:32:06,200 Speaker 1: because there are so many So instead of a crunch, 559 00:32:06,240 --> 00:32:08,320 Speaker 1: do a plank. You're gonna get your lower back at 560 00:32:08,320 --> 00:32:10,840 Speaker 1: the same time, doesn't mean you can't do crunches. When 561 00:32:10,840 --> 00:32:13,480 Speaker 1: you're maximizing your time. You want to really strengthen that 562 00:32:13,600 --> 00:32:17,200 Speaker 1: core plank, all right, instead of doing single arm exercises. 563 00:32:17,200 --> 00:32:19,880 Speaker 1: You want to maximize your time if you're already unilateral 564 00:32:19,960 --> 00:32:22,360 Speaker 1: if you're doing dumbell chess presses, if you're doing dumb 565 00:32:22,400 --> 00:32:25,760 Speaker 1: belche overhead shoulder press, my gosh, I'm gonna get the 566 00:32:25,800 --> 00:32:28,920 Speaker 1: most amount. It's about volume of training. People listen to 567 00:32:28,920 --> 00:32:31,920 Speaker 1: the Brad Shonfeld show I did. It's actually not how 568 00:32:31,960 --> 00:32:34,360 Speaker 1: much weight you lift if you're trying to, you know, 569 00:32:34,400 --> 00:32:37,360 Speaker 1: build strength and muscle strength. It is, but when you 570 00:32:37,360 --> 00:32:41,160 Speaker 1: talk about muscle lean muscle, you know, looking better, it's 571 00:32:41,240 --> 00:32:44,640 Speaker 1: kind of how many sets and reps and things like that. Okay, 572 00:32:44,680 --> 00:32:48,240 Speaker 1: I'm again going off on a tangent. My point is, 573 00:32:48,680 --> 00:32:51,840 Speaker 1: maximize your time do both arms at the same time 574 00:32:51,840 --> 00:32:54,800 Speaker 1: when you're already doing a unilateral exercise, and that goes 575 00:32:54,800 --> 00:32:59,320 Speaker 1: for a certain leg exercises as well. Okay, barbell swap 576 00:32:59,400 --> 00:33:01,720 Speaker 1: that out for dumbbells, especially if you're older, if you 577 00:33:01,760 --> 00:33:04,800 Speaker 1: have any shoulder issues, as so many men and women 578 00:33:04,880 --> 00:33:08,120 Speaker 1: do as you get older, you're not gonna lose that much, 579 00:33:08,160 --> 00:33:11,160 Speaker 1: you know, much at all from the exercise. You're still 580 00:33:11,200 --> 00:33:13,960 Speaker 1: getting go heavy dumbbells, but the freedom of movement that 581 00:33:14,000 --> 00:33:18,720 Speaker 1: the dumbbells allow you will significantly reduce the stress on 582 00:33:18,760 --> 00:33:23,160 Speaker 1: the shoulder joint. Leg abduction machine ladies especially lie on 583 00:33:23,160 --> 00:33:25,640 Speaker 1: your side the old Jane Fonda raise and lower the 584 00:33:25,720 --> 00:33:29,560 Speaker 1: legs super effective. The goal is not to spot reduced. 585 00:33:29,640 --> 00:33:32,200 Speaker 1: Can't do that. And again, if you want to throw 586 00:33:32,240 --> 00:33:36,880 Speaker 1: in exercise that gets the whole leg, do squats and lunges, okay, 587 00:33:36,920 --> 00:33:40,360 Speaker 1: but the swap that will really focus on that gluty 588 00:33:40,520 --> 00:33:45,160 Speaker 1: as media's as I said, is sideline hip abduction. All right, 589 00:33:45,280 --> 00:33:49,480 Speaker 1: Number five, donkey kicks. Let's do squats or single leg 590 00:33:49,560 --> 00:33:53,360 Speaker 1: squats instead. You're really gonna do you need some resistance 591 00:33:53,360 --> 00:33:55,920 Speaker 1: when you're just kicking back into the air. Where's the resistance? 592 00:33:56,280 --> 00:33:58,280 Speaker 1: You know, if you study exercise signs and you're a 593 00:33:58,280 --> 00:34:01,880 Speaker 1: personal trainer, you talk about all the different ways to resist. 594 00:34:02,040 --> 00:34:04,400 Speaker 1: You know, you're what is the resistance when you're kicking 595 00:34:04,440 --> 00:34:09,480 Speaker 1: backwards right, you're squeezing. It's more io metric type stuff 596 00:34:09,520 --> 00:34:12,719 Speaker 1: even though you're moving. So again, donkey kicks, do some 597 00:34:12,719 --> 00:34:15,320 Speaker 1: squat single leg if you really, really want to target 598 00:34:15,360 --> 00:34:17,879 Speaker 1: a little more advanced upright rows. This is one throw 599 00:34:17,880 --> 00:34:20,920 Speaker 1: it out completely. In my opinion, do front raises side 600 00:34:21,000 --> 00:34:24,279 Speaker 1: raises instead. I love that combo front and side raise. 601 00:34:24,400 --> 00:34:27,800 Speaker 1: Lighter weight, dumbells to the front, dumbbells to the side. 602 00:34:27,880 --> 00:34:31,160 Speaker 1: That's one rep al right behind the head. Lap pulled downs. 603 00:34:31,280 --> 00:34:33,680 Speaker 1: You know you're sitting in that cable machine, you're pulling 604 00:34:33,680 --> 00:34:37,560 Speaker 1: that bar behind your head. Throw that one out, pull 605 00:34:37,640 --> 00:34:40,480 Speaker 1: it to your chest. Finally, leg lifts don't have to 606 00:34:40,560 --> 00:34:43,600 Speaker 1: throw it out. You're gymnasts someone like that. I got 607 00:34:43,600 --> 00:34:47,280 Speaker 1: a nephew who's an amazing gymnast. His abs are nuts. 608 00:34:47,440 --> 00:34:51,680 Speaker 1: He's a teenager, but he's also having issues. Again, store 609 00:34:51,719 --> 00:34:55,439 Speaker 1: the topic for another show. But bicycle crunch is such 610 00:34:55,440 --> 00:34:59,600 Speaker 1: a perfect swap for straight leg leg lifts six inches. 611 00:34:59,640 --> 00:35:01,520 Speaker 1: We used to call it in football back in the day. 612 00:35:02,040 --> 00:35:04,440 Speaker 1: So that and that one, that final one is not 613 00:35:04,520 --> 00:35:07,320 Speaker 1: only it falls into both the categories that I started 614 00:35:07,320 --> 00:35:10,840 Speaker 1: the show talking about. Is more effective because you're actually 615 00:35:11,239 --> 00:35:14,440 Speaker 1: hitting more regions of your core with the bicycle crunch 616 00:35:14,960 --> 00:35:17,480 Speaker 1: and you're decreasing your chance of injury. So, oh my gosh, 617 00:35:17,520 --> 00:35:19,239 Speaker 1: if that is not the perfect one to end on 618 00:35:19,520 --> 00:35:22,239 Speaker 1: and this is how I kind of go at my 619 00:35:22,280 --> 00:35:27,399 Speaker 1: fitness in total least likelihood of injury, you know, still 620 00:35:27,440 --> 00:35:31,160 Speaker 1: getting really good results. I'm fifty years old, I've done 621 00:35:31,440 --> 00:35:36,760 Speaker 1: seventy eight marathon's, ultra marathons. I think iron Man's whatever. 622 00:35:37,160 --> 00:35:40,440 Speaker 1: But I'm injury free and I feel really good. Doesn't 623 00:35:40,480 --> 00:35:43,000 Speaker 1: mean that I don't have the aches and the pains 624 00:35:43,080 --> 00:35:45,000 Speaker 1: that come on, but I deal with them right away. 625 00:35:45,160 --> 00:35:47,319 Speaker 1: That's my job. That's what I study, and that's what 626 00:35:47,400 --> 00:35:49,120 Speaker 1: I want to teach you all about. So there you go. 627 00:35:50,040 --> 00:35:53,120 Speaker 1: You're angry about any of those, let me know and 628 00:35:53,200 --> 00:35:57,359 Speaker 1: listen if I'm not like making you uncomfortable in the 629 00:35:57,480 --> 00:36:00,239 Speaker 1: right way, by the way, disrupting the mess a ging 630 00:36:00,280 --> 00:36:03,600 Speaker 1: of fitness, that is what this show is about. So 631 00:36:03,640 --> 00:36:05,000 Speaker 1: I don't want you to like me. I want you 632 00:36:05,040 --> 00:36:07,400 Speaker 1: to get results. You just say that when I was 633 00:36:07,440 --> 00:36:10,760 Speaker 1: a personal trainer, Uh, it wasn't like the mean, screaming 634 00:36:10,760 --> 00:36:14,880 Speaker 1: in your face world's toughest trainer type person. But I'm 635 00:36:14,880 --> 00:36:16,759 Speaker 1: not gonna tell you what you want to hear so 636 00:36:16,800 --> 00:36:18,960 Speaker 1: you don't get the results you want. And give you 637 00:36:18,960 --> 00:36:22,000 Speaker 1: the science, give you the tips, give you the swaps 638 00:36:22,080 --> 00:36:26,920 Speaker 1: that make sense, and tell you. Why maximize your time, 639 00:36:27,480 --> 00:36:31,439 Speaker 1: decrease your chance of injury. That's enough. Show is over. 640 00:36:32,760 --> 00:36:36,000 Speaker 1: If you have time, please, I love reading the comments. 641 00:36:36,040 --> 00:36:38,480 Speaker 1: This show came out of one of the comments. All right, 642 00:36:38,560 --> 00:36:41,080 Speaker 1: so I'm reading it. I love it. Tells me what 643 00:36:41,120 --> 00:36:44,440 Speaker 1: you're thinking about. Please rate the show. I love now 644 00:36:44,480 --> 00:36:46,640 Speaker 1: that we've got a bunch of ratings. You know, originally 645 00:36:46,680 --> 00:36:49,320 Speaker 1: it was not enough science. Now people are saying, stop 646 00:36:49,360 --> 00:36:51,840 Speaker 1: with so much science, give you just enough, because you 647 00:36:51,880 --> 00:36:54,120 Speaker 1: gotta know where it comes from. You gotta know that 648 00:36:54,160 --> 00:36:56,919 Speaker 1: there's some reasoning behind this. And it's not to say 649 00:36:56,960 --> 00:36:59,239 Speaker 1: science is to be all end all either. That's why 650 00:36:59,280 --> 00:37:02,080 Speaker 1: I've got the EXPI thousands of clients over the years. 651 00:37:02,440 --> 00:37:04,720 Speaker 1: I read all the studies and the books and stuff 652 00:37:04,800 --> 00:37:06,799 Speaker 1: so you don't have to. And then I take all 653 00:37:06,800 --> 00:37:09,480 Speaker 1: of that along with my experience competing, and that's why 654 00:37:09,480 --> 00:37:12,879 Speaker 1: I continue to compete. It's a never ending experiment of one. 655 00:37:14,040 --> 00:37:16,600 Speaker 1: This is just the best information you're gonna get on fitness. 656 00:37:16,800 --> 00:37:19,480 Speaker 1: Not here to impress you, I'm not here to confuse. 657 00:37:19,640 --> 00:37:23,640 Speaker 1: I'm here to help change your life, look better, feel better, 658 00:37:23,760 --> 00:37:26,799 Speaker 1: live longer. You have control. I'm gonna give you the 659 00:37:26,840 --> 00:37:30,120 Speaker 1: information to make those changes that work for you. I'm 660 00:37:30,160 --> 00:37:33,840 Speaker 1: Tom Holland. This is Fitness Disrupted. Thank you for listening, 661 00:37:34,680 --> 00:37:41,480 Speaker 1: Tell your friends and believe in yourself. Fitness Disrupted is 662 00:37:41,520 --> 00:37:45,000 Speaker 1: a production of I heart Radio. For more podcasts from 663 00:37:45,000 --> 00:37:48,719 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 664 00:37:49,000 --> 00:37:51,160 Speaker 1: or wherever you listen to your favorite shows.