Latest / The Unsexy Businessmen / Ego Lifts, Bad Form, and Blown Shoulders: What Not to Do at the Gym
Transcript
- Alex Skinner: Welcome to another edition of the Unsexy Podcast where we talk about all things unsexy. I am Alex Skinner, as always joined by my brother Aaron Skinner. Today we are going to be chit-chatting about how to mitigate injury while working out. I am a horrible example of this because ⁓ I just hurt myself constantly, the way that I've been able to heal from many injuries that I've had in the past lower back shoulder is I just, ⁓ I just stopped working out, but that's not what you all are going to do. You're going to mitigate injuries so that you don't have to stop working out. ⁓ Aaron, have you struggled with this at all? Aaron Skinner: ⁓ I have in the past, like, like injuries typically aren't just like freak accidents or like freak occurrences. It's usually like a culmination of many bad decisions that finally trigger something. Like for me, I was ⁓ lifting too heavy. I was not getting enough like rest in between. whatever, I had kind of a nagging little injury. And I just, you you're a man, you gotta push through it. And I pushed through it and I was doing an ego lift kind of ⁓ bench press where I shouldn't have been trying and I had bad form. So this is, again, all of these things are adding all up. And then I just like, I messed my shoulder up at a surgery. I was out of the gym for like six months. So ever since then, I have been very conscientious, conscientious, conscientious, God, that's a hard word to say, conscientious, conscientious, ⁓ I'm not a scientist. ⁓ I've been very mindful of all of those kind of ⁓ risk factors. And so that is what, so what I do is I make sure that I am, Alex Skinner: That's why so few people ever say it. Aaron Skinner: I mean, we'll get into these different things, like the chapters of this would be like, you know, doing some sort of like always warming up, listening to your body, getting enough rest and ⁓ like proper form and not ego lifting, not trying to get a like PR on weight every single time I'm lifting. Alex Skinner: So I want to start with, with warming up because I quite honestly don't. I never have, I never will. No, I just kidding. I essentially just go in, like I've been moving around, like I don't work out very first thing start of the day. So I've been moving around. So blood is flowing, but I'm not doing stretches or anything like that. why, like why stretching or, or why, what, what are your warmups? guess. Aaron Skinner: What do you do? ⁓ So my warmup is typically like, ⁓ let's say today I was, did legs today. And so on each exercise, I do a warmup set and it will be like 50 % of what I normally am going to do, like whatever a working set amount is. So I think today I was doing just, just as an example, I was doing, ⁓ like hamstring, not hamstring, a quad extension machine. And so I started with like a hundred pounds and I just go slow. Like the other thing too, it's not like you're like, not rocking out, it, you're just slow and controlled, slow and controlled, it's gonna be light, but it's just to get some blood into those muscles and stretching them out. So I warm them up, I do about 20 reps, and then after that, I go and do like a light stretch really. I don't like sit there and stretch for a long time. I would say legs is what I stretch the most. I don't stretch almost at all with any other body part. Maybe the shoulders a little bit in between sets, but. That's what I want to make sure with my warmup. I'm just warming up those muscles. If I went in cold and just went in like, all right, I'm going to throw on 180 pounds on this and just went after it. I think the likelihood of tearing something or something bad happening goes up significantly. So I always just do a quick work. And the thing about that is it takes like 30 seconds of warming up total. And then right after I'm done warming up, go, I wait for maybe like, Alex Skinner: Okay. Aaron Skinner: 15 seconds and then just go right into my working sets. And ever since I started doing that, you know, I haven't had any, any problems with, with injury or anything like that. Alex Skinner: Yeah. I last week, I, when I was getting back in to like working out from actually, no, this was before then. and this probably has more to do with weight than warming up, but I like was just doing biceps and I just felt it in my back. Like my, left, my left trap, start curls was doing curls, dumbbell curls. Yep. Standing curls. Aaron Skinner: What kind of biceps are you, like what kind of exercise are you doing for, like just standing curls? Okay. Alex Skinner: So obviously probably like arching my back, trying to compensate for it, which we'll get into a little bit, I'm sure in terms of, in terms of form, but I have never thought to do what you're saying. So you'll do like warm up weights. Yeah. Aaron Skinner: Sure. Yeah. form. Yeah, yes, for every muscle group I'm doing, and not only just muscle group, I'll do it with, so I did that when I did the, I always wanna come, it's not hamstring extensions, it's the quad extension machine, and then when I did the hamstring curl, I did the same thing, and then even when I went over and did like ⁓ the leg press, I still did a warmup on leg press, because each different movement, like different machine is gonna somewhat hit a different part of your body. ⁓ And some people might think this is like overkill, but again, it takes me 30 seconds to do this. And it's, I believe has prevented me from getting injured. So every single exercise I do, I do a sub sort of warmup with just a lightweight. And excuse me, it also helps with walking in your form, which we'll get into. But if you just start off on a crazy like heavy weight, I'm just gonna just pretend like I'm doing my leg press. and you just go in really heavy, like you might not have the best form immediately or just you haven't like locked in that mind muscle connection. And so I think you're more likely to get into a bad form as you're doing that exercise. If you have like your working weight ⁓ and by working weight, just mean the weight that you typically do to, know, like a working set is what actually is. stimulating your muscles to, well, just breaking down your muscle, but it's the actual working set. So I never log my warmups in my app. I always just do my warmups and then I only log my working sets, but with everyone, it's funny, cause I did, ⁓ I was doing biceps yesterday and it's the same thing because like, I don't know if you, but I always use like a preacher curl and we'll get into this too, but like the preacher curl, like it just, gets so tight right here. And so it helps with just, I started with like, I think I did like 15s. Alex Skinner: Yeah. Aaron Skinner: And I always want, who gives a shit what people think about here at the gym. But you know, I'm not a small guy and I have like 15 pound weights. I'm like just going and I'm just going slow. I'm not going like fast. This gives me an opportunity to also show off my muscles. You know, just like that. ⁓ No, but I just like, I did it on each side. And cause I was having an issue where this would just get so tight and like be uncomfortable when I'm doing like hammer curls. And that's actually helped. So I was talking to my coach about that. He's like, dude, you. do you do like warmups with your hammer curls? This is like, he's like, dude, you're like 10 pounds and just like warm it up before you do it. ⁓ And I just wasn't going even light enough on my warmups. I was like, yeah, I warm up with like 25. She's like, yeah, do 10s. And so that I started doing doing 10s or 15s or whatever it is and just go slowly to 20 reps. And then it's, helped where I could actually do working sets of the hammer curls. So I really, really believe in ⁓ warming up each muscle before you go you get into your working sets. Alex Skinner: Nice, so warming up and then, so it's not just, so you're doing stretching and then you're also doing the warm-up sets and then. Aaron Skinner: So in all honesty dude, like the warmup set is part of the stretching because especially like a preacher, and if you don't know, people don't know the preacher machine, it's not even a machine, it's the preacher seat. Because there are preacher machines. It's when you just sit on it, there's the pad in front of you. And yeah, exactly. And so you kind of line yourself up. And the thing about that is as I'm warming up that muscle, I'm also stretching it because it's stretching out, you have that weight that's pulling it. Alex Skinner: Yeah, it's the one where you like sit like this. Yeah. Yeah. So you don't use your back. Aaron Skinner: And so I get a good stretch and I'll kind of leave it there for a second or two and then go back up and then just, and as I'm going down, going slow, let it kind of stretch out. And I do that with everything. It's not just like biceps, also with what I'm doing, like incline bench press dumbbell, I'll do the same thing where I'm like going down and I just let it stretch out during my warmups and during my working sets. And I think, so I get two things. get the blood that's going into the muscles of whatever exercise I'm doing. So you get the blood in it, but you're also getting the stretch. You're getting a good stretch. And I don't know. This is probably like lot of bro science, but I just feel like because I have that stretch, I don't need to have like an independent, all right, now I need to do a stretching session after this. Although I should, like, I think everyone should probably do some sort of like yoga. It'd probably be great. I just, I hate doing it, so I don't. So that's my yoga is just going deep with all my sets. ⁓ and all my reps and just that's where I get the stretch and same with legs. Like I'll just go as deep as I can, let it stretch it out, stretch it out, go up ⁓ with whatever exercise I'm doing. And so you get killed two birds with one stone. Alex Skinner: But then after you stretch, would say the next most important thing, would you think it's form or weight? Aaron Skinner: ⁓ form. Yeah. A hundred percent form. Alex Skinner: So form, how do you, like, where do you go to learn form? Aaron Skinner: I've watched lots and lots of people that are way smarter than me, that are way smarter than me, way stronger than me, that have been doing it lot longer than me. And so I watch just lots of videos. And the other thing too is just like, I don't think there's one form that is perfect for everyone. There probably are some pretty like standard things of what you should do. Like if you're bench pressing, you shouldn't be like flaring your elbows out. You should kind of keep them tucked. I think it's more like a 45 degree angle just to protect your shoulders. And there's some other like kind of basic things, but I think the best thing is just for form, keeping it slow and controlled. And then, ⁓ and then listening to your body, like, like when I was doing those hammer curls, I wasn't doing tons of weight, ⁓ but it was still too much weight where I listened to my body. It hurt really bad right here. And I was just like, I just have to, and that's what my coach is like, dude, just use less weight. And once I started doing that, I'm like, okay, this feels better. And then that, that helps as well. That helped a lot as well, but I would say just watching videos on people that are very knowledgeable in proper form, even like kind of looking around, you can look around and see people that are just doing that controlled type of exercises, like, all right, maybe I should try that. But if you're doing something and it feels weird, and by weird, it doesn't mean like, it's uncomfortable as far as like, yeah, it's uncomfortable to work out because your muscles are going to be burning. That's, that's what it's supposed to happen. But I mean, I'm talking about where it's like it hurts, then don't do that. And it's, it's not even just with form, it just exercises. Like I don't do bench press anymore because for whatever reason, when I do bench press, my fucking shoulder hurts and I don't want to do it. So barbell bench press, I do dumbbell and dumbbell, no pain at all. So that's what I do. So if there's an exercise like Alex Skinner: pain. Aaron Skinner: You have to use the Smith machine, a inclined bench press. That's what you have to do. I tried it and it's still, it still felt funky. So I just stopped doing it. So just listening to your body is probably a really big, big thing. Alex Skinner: Yeah. think all of the major injuries I've had is from bad form. like lower back, shoulder, and then those are like the two major ones that I've had. Thankfully, neither like required surgery or anything like that, but it definitely impacted my ability, like, cause you can be debilitated by that, especially like shoulder and lower back, where it's just like, this is like how I am lifting things up and then like your arm's like, all right, well, I can't hold anything. And I'll go a little bit more into the shoulder thing, but what I noticed is what Aaron is referencing. is like, if you feel like a pinch, you feel like something's wrong with your nerve, like it's a very specific thing. It's not like, because I don't feel pain when I'm lifting weights. I feel struggle. Aaron Skinner: Yes. Yeah. Mm-hmm. Alex Skinner: I feel struggle when I am lifting weights, but I don't feel pain. But when I feel that pain in my left shoulder, that's when I go, ⁓ okay. Form is either off or I've not fully recovered from another workout that I have done or an injury that has been created. So I try to find where that right form is. And it's probably a better idea to do what Aaron does is watch videos of people who are way more educated than I am, because I'm working out at home by myself. So I don't have the visual cues. Aaron Skinner: healed. Yes. Alex Skinner: of being able to look at different people who know what they're doing. So videos would probably be better for someone like me with a home gym, but just the knowing your body thing is so incredibly important. Just take it from someone who has ignored what his body has been telling him. You have to just be like, all right, cool. Don't use it as an excuse to not work out. for example, all right, so my shoulders hurts. I either have to take the weight down. Maybe I'm doing some band exercises or maybe I maybe today's cardio like like whatever whatever it ends up being because I do think it can be easy to like make the excuse like well my my shoulders are like well your right shoulder isn't so maybe you're doing some right some right stuff today maybe you switch it up to legs whatever that is but I having been like my lower back really sucked and like made me stop working out for like a really long time just Aaron Skinner: Yeah, exactly. Alex Skinner: have good form. Like just, just if you don't know what you're doing, like it's much better to take the time to look up and see how to do it than to try to do it on your own. And that's the mistake I've made. Aaron Skinner: Well, your first question was what's more important, like a form or using the right weight? I think they're kind of together because if you have too much weight, you start using muscles that you're not supposed to use to try and get that whatever up and then you start kind of contorting your body to try and whatever and it just leads to bad form. And that's eagle lifting, that's what that is. It's trying to... Alex Skinner: hand in hand. Aaron Skinner: it's really prevalent with, it was for me when you're lifting with somebody else and you don't want to look like the weak friend. And so you're just like, ⁓ that's what he's doing. Like, well, I could do that. So I'm just gonna, I'm gonna try. that leads, yeah, that's exactly how I hurt my shoulder. It's just like, I was trying to keep it with my buddy who was way stronger with me at the time. And he, just, I couldn't do it. And it was such a, it was so dumb looking back that. Alex Skinner: Pussy. Yeah. That's how I my shoulder. Aaron Skinner: I couldn't look weak in front of him that it led to, like I said, a surgery that kept me out for six months. And so, yeah, just picking the right weight. And I say this a lot in a lot of my videos, like, just don't care. You have to not care what people think around you. Like, did it look stupid yesterday when I was doing, you know, 10 pound or 15, whatever it was, like those little hammer curls? Did it look weird that I was doing that? Maybe, but I don't care. because they're not gonna pay my bills if I get injured because I'm like, I'm gonna start off with 60 pound hammer curls and then fucking tear this right here, tear my bicep off or whatever it is. just like, who cares? It doesn't matter. You gotta take the ego out of it. Just focus on yourself, do your own thing and don't worry. Always start with a lighter weight and then you just, and then you, it's what we call progressive overload and what that means, and it's kind of a. It's kind of a weird term because you think overload, means too much, but essentially what it is, is you start off, let's say you start off hammer curls and your working set is 15 pounds and that's what you do. And then you get to, my thing is like 10 to 15 reps per set is what I try to aim for. never, there was this thing a long time and I probably don't want 10 years ago. for, and maybe it's still prevalent where like to get toned, it's you do high reps to get to build muscle. you do low reps, heavy weight, which has been completely debunked. It's not true at all. ⁓ But if you want to do, you know, heavy weight, low reps, whatever, as long as you're it controlled and you can have good form, that's fine. ⁓ But so with progressive overload, you start at 15, let's say you get up to, you're doing 15 pounds and it's 15 reps consistently. You do three sets of 15, then next week, maybe moving up to, I mean, by, The gym I go to is like kind of crazy. I could go from 15 to I think there's like 17.5, another one. So they have like really small increments of weights, which is really good for progressive overload. And they just go to 17 and a half, try 17 and a half and maybe you only get 10. And then once you're doing the 17 and a half, you get up to, you eventually get to, you're doing 15 reps on that, move up to 20. And that's what progressive overload is. Instead of just going, all right. I got to 15 reps three times on three sets with 15 pounds. I'm going to go to 40 pounds now. Like that's not what you want to do. It's just like progressive overload is just slowly progressing up. That's the way your, your, your muscles, your tendons, everything is building consistently as opposed to just completely overloading something. And then you're just so much more likely to get injured because you're just, you have gone to a stage where your body isn't ready to lift that much weight and your body will let you know. by your tendon snapping off. But yeah, that's what progressive overload is and that's how ⁓ it helps to mitigate injury. Now, we're not saying that doing all of these things perfectly, you won't ever get injured because shit happens. You might still get injured, but this is gonna drastically decrease the likelihood of you getting injured at the gym if you do this. Also, we're not doctors, we're not whatever, but we've looked into this enough where we know what needs the best like kind of procedure of or method of doing this and reducing injury risk. Alex Skinner: And we've made the mistakes. Like we've made the mistakes of getting hurt for like the from the different things that we've mentioned. What my shoulder injury was doing, inclined bench, dumb with dumbbells. And I was just like, I think I can do if I showed you a picture of my friend, you'd be like, Alex, why do you think you could do that? Like because you have your irrational, your irrational is just like, hey, if my friend can do it, I can do it too. And the Aaron Skinner: Yes, exactly. Yes, yes. Ego. Alex Skinner: The way to think about this is like you have your goals and your goals are different from everybody else's goals. So do the things that are going to help you achieve what you're striving out to you. Like I don't want to look like Dan. Like I think he's an incredibly sexy man. He's like essentially 100 % pure muscle. Like I would be surprised if he had more than 8 % body fat, but that's not like what my goal is. And it's not, and it's not my goal to be as, as big as he is. Like I want a leaner, I want a leaner body. than what he has. So why would I do the exact same thing that he is doing? I don't want to be that way. So don't even like look at it from an, I guess it's still an ego standpoint. Just look at it from like a logical standpoint of like, well, what am I trying to achieve? Like, what am I trying to look like? I love Darren's thing where he's like, I had chat GPT or I had AI do like what I would look like if I at my at my optimal and then my target was to look like that. It was like have whatever your goal is and then do and we can talk about this some other time, like do the things that are going to allow Aaron Skinner: It is ego, yes. Alex Skinner: to achieve that form that you're trying to get to. Aaron Skinner: But even if you wanted to look like Dan, this is named Dan, right? Who's the buddy that's wrecked? Even if you wanted to look like Dan and you wanted to be jacked, doing it as Dan is doing it currently is a terrible idea because Dan has probably been working out for a very long time and he's probably been using progressive overload. His muscles, his tendons, his everything is trying to lift that much weight. And if you're just jumping into what Dan's doing, you get injured. Alex Skinner: That makes no sense. Aaron Skinner: So even if you wanna look like someone, you shouldn't just be like, ⁓ that's what he's lifting. I'm just gonna copy that. And that's I was with my buddy. were working out and when we were on vacation, go listen to our podcast about working out on vacation. And we got to a point where I was just, I was lift, I can lift more than he can. That's all it is. I can lift more than he can. And I was just watching him and he was struggling and his form was getting really, really crappy. was like, dude, just drop the fucking weight. Like just drop the weight. It's gonna be fine. I don't care. I was where you're at. And it's good to have some of this. I mean, it's what I would have wanted to hear. And I wish someone would have told me before I blew my shoulder out. I'm like, dude, just go down and wait and do proper form. that's, I don't know, man. It's just, it's so, I get it. Especially when you're younger and you wanna look cool. It's so great. One doesn't look cool wearing a sling. That doesn't look cool. ⁓ So if you want to look cool, do proper forms. You don't have to wear a sling for like a month and a half. Alex Skinner: Yeah, I would say point four would be what Aaron just described there where it's like, Aaron's like, I wish I had someone who would have like, dude, you probably shouldn't be doing this. It's almost like golf, but it's different. Like, so you know how like The reason why it's different than golf is like, it's annoying when you're like, I'm just here to hang out. Like I'm just here to hang out and no major injury is going to come of me having a bad swing. And so that is why you don't correct somebody's form in the gym. can lead to catastrophic injury. Like, like there are like, you're probably not going to die, but you're going to have things that are going to put you out for weeks, if not months, if not for a year, depending on like what the injury is, how old you are and what your recovery time is for that thing. Aaron Skinner: Mm-hmm. Alex Skinner: So step four would be be the person who though people might be annoyed by you. Like you should probably be be careful like you like watching out for other people as they're going through this because it would have been nice if my friend would have been like, Hey Alex, you had you'd never lift or work. You should not be trying to lift the same amount as I am. He's a really nice guy. So he would never do that, but it's almost nicer to protect someone from that happening. Yeah, it's way nicer to protect someone from that injury. Aaron Skinner: Yes. No, that would have been a nice, yes, yes, yes. Alex Skinner: even if you are going to hurt that eagle a little bit in the process. Because honestly, if he would have told me that I'd be like, okay, like, because he, he's one of those people that I just trust for a spent from a from a lifting standpoint, because like Aaron said, he's been doing it for 15 years. Aaron Skinner: Yeah, and it. Yeah. Well, especially, especially if he's like, if it's done the right way, it's just like, if he's like, Hey Alex, you're a bitch. So you need to, you need to be lifted in a lot less than me. But if he comes in and says like, Hey dude, I've been doing this for 15 years. It took me a long time to get to this. Let's, let's drop your weight. Let me show you like the proper form on doing this. And this is what, this is where I started, or this is where I was. I if he doesn't really want to hurt his leg, it took me about five years to get to this point. So I think you're ready for that, that part. ⁓ Alex Skinner: You're pussy. Yeah. Be careful. Aaron Skinner: and then just show you how to do it correctly. And I don't know why it's always for me, it's always in club bench press that I'm showing every time. ⁓ Because that's where I got injured. ⁓ But yeah, just, and I wouldn't go tell somebody that I didn't know. would do, they would have to be doing something insane for a stranger for me to go up to a stranger and be like, all right, dude, cause I've seen some weird bad form at the gym. And I'm just like, Alex Skinner: It's always been. very dangerous. Aaron Skinner: I was like that. I hope, I hope that works out for everybody. I was like, that's, that's not great. Um, but yeah, but if it's a friend or someone you know, and you can, you can tell them that it's not, you're doing them a favor. Like I said, Dan, he's a nice guy. A nice, a nice person would be able to tell you that nicely of like, Hey, this is how you should be doing your form. Or this is the amount of weight you should be lifting. Like if you can't hit, dude, if you can't hit on this, if you can't hit 10 to 12 or 10 to 15, you got to lower your weight. Alex Skinner: You're gonna die. What are we doing? Aaron Skinner: That's as simple as that. It's like, hey, good form. I mean, I don't know, maybe Dan's a low rep, high weight guy, but like if he wasn't, even if it was the case, it's like, if you can't get six reps of this, you need to lower your weight. ⁓ And that's like an easy way to do that. And it's easy for us, cause like, dude, I did this, I got injured, it screwed me over, learned from my mistake, and then you can do it that way. But ⁓ yeah, I think that's the right way to do it. Alex Skinner: Yeah. So like recap in just really quick. feel like there's four main points. warming up form, choosing the right weight, and then looking out for at least your friends, looking out for other people who may be struggling or, or are in the process of potentially hurting themselves with what they're doing. Ooh, there's a fifth one. Aaron Skinner: There's another one. The other one is called recovery. You have to recover. Like, especially as like we're getting older, like, yeah, when I was 21, I could probably just lift every day and, and be fine. But like I'm 42, like you have to recover your, this is what people get wrong. I all the time with going to the gym is just like, or just working out in general. Like I just got to, if I just keep going and keep going, that's, that's going to build my muscle. Like your muscles build when you are Alex Skinner: ⁓ touche, touche. Aaron Skinner: not doing anything. So you have to have recovery days because that's when your muscles actually repair and that's when they grow. So if you're not taking recovery days, that's just going to be way more likely to to get injured as well. So I always I always take it's usually about two days off ⁓ per week. It kind of averages out like I do the three on one off whatever. So it kind of averages out to around two days a week that I take off and I cherish those. And that doesn't mean you just don't be lazy. Like I'll still do some stuff. I do some light cardio or whatever, but let your muscles recover. Like let them, let them build. Just think of it that way. You're not being lazy. You're letting your muscles grow. That's what you're doing when you're recovering. And then you're also because they're growing and the, those micro tears that you did by going to the gym have ⁓ healed, you are much less likely to get injured. So that was, that's my fifth one. You definitely need to recover. Alex Skinner: Man. Yeah, like I do like one-on-one-off. Well, yeah, like, I have a much heavier cardio, probably cardio load than Aaron does. ⁓ once again, different strokes for different folks. doesn't mean one is like better than others. So mine's lift, plyo, which actually works your muscles too, I guess. So maybe not. And then it's biceps, a run. Aaron Skinner: Which is fine. You definitely do. Yeah. Alex Skinner: legs and back and then basketball on Saturdays. whatever, ultimately it's whatever is going to allow your muscles to, to get better. Cause I assume what you do with three, three to one, and we can talk about this on another podcast too, is three different muscle groups and recover. So like essentially it's giving those each muscle group three to four days to actually recover before you go into like the next one too. Just probably really good. Aaron Skinner: Yep. Yep. Exactly. Yes. Yes, exactly. Yes. Yeah, it's a lot of recovery for each muscle group for sure. And so I haven't run into any, again, any injuries or nagging pains or anything like that. It's been very effective for me. And listen, if you're older and you need more recovery or whatever, like take some more recovery. It's fine. Just don't let it be like, I'm gonna recover for three months. I mean, unless you have like an injury, but like, I'd say ⁓ a couple of days. Alex Skinner: That's a lot of recovery time. Take it. Aaron Skinner: If you want to just not work out on Saturdays and Sundays and maybe throw a Wednesday in there too, if you're older and you just need more recovery, that's fine too. Alex Skinner: Yeah. And I like the way that you stagger it though, because then it, you're essentially giving yourself like, you're giving yourself four days off for that muscle group. Yeah. Yeah. And so the way that, yeah, the way I do it, it's a week off for each muscle group. So here we are. Aaron Skinner: Yes. Yeah. For that muscle. Exactly. Yeah. Yeah. It works. Mm-hmm, yeah, yeah, it works out really good. And then what we'll talk about maybe in the next podcast is when you do get injured, how do you recover from that? So I'm hoping we can get my buddy on that went through a devastating injury. mean, you and I both, I guess I went through a devastating, did you, you never got surgery though. So we could, but you've had injuries and we can talk about how to recover from those if they do happen. Alex Skinner: No, I did not. Yeah, it'd be hilarious. It'd be hilarious if he was obese. So what happens when you have an injury? You just gained thousands and thousands of pounds. Aaron Skinner: Yeah Alex Skinner: Beware all ye that enter here to the stage of injury from lifting up because you will become obese. No, he's not, he's not obese. I know who it is. ⁓ awesome. Well, thanks everyone for listening. Go be unsexy, but be unsexy and safe. No, this isn't a reference to word sex. It's just be unsexy and safe so that you don't get hurt and wear a condom. All right, we'll talk with you all next week. Aaron Skinner: Your life's over. No, no.