Latest / SOTA Personal Training Podcast / The BEST Exercise for Each Muscle Group feat. Coach Blake (Ep. 24)

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The BEST Exercise for Each Muscle Group feat. Coach Blake (Ep. 24) · SOTA Personal Training Podcast

• 0:01
  Ladies and gentlemen, welcome to the SODA Personal Training
• 0:04
  Podcast. We help busy adults get strong
• 0:07
  and fit and healthy and stay that way for a really, really
• 0:09
  long time. I'm Coach Sean and I'm here with
• 0:13
  the birthday boy, Coach Blake. It's back again.
• 0:17
  How you doing man? Making my return and we're
• 0:18
  another year closer to The Dirty 30.
• 0:21
  OK, what are you, you 282828? OK, very nice.
• 0:26
  The Notorious. The Notorious Blake.
• 0:30
  Do you get that reference if I say the Notorious Blake?
• 0:32
  No. OK, Notorious BIG.
• 0:34
  OK, now I get it. All right, I, I, I here's a
• 0:37
  rapper who was murdered before you were born.
• 0:39
  OK, Anyway, were you? Were you?
• 0:41
  So you're born in 97? 97 OK.
• 0:44
  Anyway, anyway, in this episode, we're going right into Coach
• 0:46
  Blake's wheelhouse. Here we're talking about the
• 0:49
  best exercise for each muscle group.
• 0:52
  OK, now we're both going to offer our own opinion here.
• 0:55
  So we're going through, I guess, like 10 different, you know,
• 0:57
  main muscle groups throughout the body.
• 0:59
  And yeah, we'll keep this relatively brief.
• 1:03
  I think we'll just go ahead and go right in.
• 1:05
  It'll be interesting to see, like, where we differ on some of
• 1:07
  these exercises. What should we start with, upper
• 1:10
  body or lower body? For the upper body, upper body
• 1:14
  all. Right, we're going for the dudes
• 1:15
  first because the ladies, we normally want to work.
• 1:16
  Or or should we start with the glutes?
• 1:17
  That way? The lady.
• 1:18
  No, we, no, we we want to hang them.
• 1:20
  Yeah. We want them to hang around.
• 1:21
  We got to make them wait for it. Should.
• 1:22
  We do glutes last. Yeah, let's do it last.
• 1:24
  They're just going to glutes and ABS last.
• 1:26
  Yes, I like it. All right.
• 1:28
  OK, OK, well, let's do this. Let's start with chest.
• 1:32
  Yeah, start with chest. What you got?
• 1:34
  You go first. What do I got?
• 1:36
  I got the Smith machine incline barbell batch press.
• 1:39
  Oh wow, we're getting serious now.
• 1:41
  Because like how I base my training styles, I want to
• 1:45
  create as much like external stability so I can get the most
• 1:48
  out of the muscle group that I'm trying to target.
• 1:50
  And with the Smith machine, it's a lot safer and I can just work
• 1:52
  it focus on pressing. I don't need to focus on
• 1:55
  controlling dumbbells on the way down and getting one shoulder
• 1:58
  wobbly or like getting all the like the stability aspect of a
• 2:02
  regular barbell bench too. So I just have to focus on
• 2:05
  pushing and if it's going to be a point where I'm going to fail,
• 2:09
  I can just rack it right away or it's pretty easy to get out of
• 2:11
  and safe. OK.
• 2:13
  I like that. And so like the idea is that
• 2:15
  we're trying to we're trying to take the balance and stability
• 2:18
  element out of it as much as possible.
• 2:20
  Like when we're trying to build a muscle as much as possible,
• 2:23
  the idea is to make it so that the balance is not even an
• 2:26
  issue. Yep.
• 2:27
  Yeah, OK. We.
• 2:28
  Want to build that upper shelf with that incline there too a
• 2:31
  lot of people lack and then upper PEC line.
• 2:33
  Well, this is where I put a similar enough answer, just not
• 2:37
  as highly technical as Coach Blake's because I'm not that
• 2:39
  highly technical. But I put the dumbbell incline
• 2:42
  bench press kind of it like that 30° angle on the bench that we
• 2:46
  like to use for a lot of the same reasons hits that upper
• 2:48
  chest. I like to use dumbbells.
• 2:51
  Like, I'll be honest, part of the reason that I picked this is
• 2:53
  just because it's a more accessible exercise than the
• 2:56
  Smith machine. You know, a lot of times you're
• 2:57
  going to go into a gym, heck, maybe you even walk into a hotel
• 3:00
  gym or whatever. It's just much more common to
• 3:03
  have access to a couple of dumbbells and a bench.
• 3:07
  Now, are the dumbbells going to be heavy enough depending on
• 3:09
  where you are? Well, debatable, right, But Long
• 3:12
  story short, I think that you can do, you know, if you're
• 3:14
  trying to build your chest, you could do dumbbell incline bench
• 3:17
  press all day every day and you can't go wrong with that.
• 3:21
  You know, obviously probably not every day, but like do it a few
• 3:24
  times a week and and you'll get really strong and you'll get a
• 3:27
  big strong chest. Yeah.
• 3:30
  Should we move on to next one? Yep.
• 3:32
  Love it. Shoulders what you got.
• 3:35
  I got a single arm cable, lateral arrays, but I would set
• 3:39
  the cable up in like a two or three clicks above the bottom
• 3:42
  spot. So that way we still have that
• 3:44
  ongoing tension from the cable pole at the beginning of the
• 3:47
  raise. Whereas like when you use like a
• 3:49
  dumbbell, you don't have that tension in the first like 5 to
• 3:52
  10 inches when you start that raise.
• 3:54
  So I think a cable would be superior.
• 3:57
  OK Yep I gave a very similar answer.
• 4:00
  The first two like the differences in in these two is
• 4:03
  that my answer is like 4. Everybody in any gym, regardless
• 4:08
  of what you have access to. Whereas Blake's first two are a
• 4:10
  little bit more if you have like the perfect setup, you know,
• 4:13
  because sometimes you're not as you won't have as easy of an
• 4:15
  access to like a cable and the way to set it up perfectly.
• 4:18
  But I just put the dumbbell lateral raise.
• 4:20
  OK, So one thing I want to point out here is so trying to build
• 4:26
  shoulders, this is cool 'cause this is actually like, it's like
• 4:28
  the one muscle group that like both men and women want, you
• 4:31
  know, like dudes want to have big shoulders, right?
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  And women want to really have like those defined shoulders in
• 4:37
  general, right? They call it toned, but what it
• 4:39
  really means is they've developed their shoulder muscles
• 4:40
  and have a fairly low body fat percentage.
• 4:42
  So it's building the muscle basically.
• 4:45
  And so in general, the the reason we like a lateral raise,
• 4:50
  whether it's with the cable like Blake's saying or whether it's
• 4:53
  with dumbbells like I'm saying, is because when you move it out
• 4:57
  to the side, abduction of the shoulder, if I'm saying it in as
• 5:02
  technical of a way as Blake. Probably would.
• 5:03
  Good job. Yeah, see how your homework?
• 5:05
  Woo, I know. Learning something from you now.
• 5:08
  Yeah, no, Blake teaches me a lot.
• 5:10
  I teach Blake a lot about life in general and he teaches me a
• 5:12
  lot about exercise science. But anyway, so the, the lateral
• 5:18
  movement is what works the side part of the shoulder, the
• 5:21
  lateral deltoid, which Long story short is kind of what make
• 5:25
  your shoulders look cool, right? It's important to have the
• 5:28
  front, the side and the rear head of the shoulder.
• 5:33
  But the the side raises is the thing that hits the lateral one,
• 5:36
  which is the one that like people can see basically when
• 5:39
  they look at you and the reason. So like in general for
• 5:42
  shoulders, I would have probably just put like a shoulder press
• 5:44
  or an Arnold press with the dumbbells pressing up overhead.
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  But since I had already put dumbbell incline bench press,
• 5:51
  it's like almost the same thing just.
• 5:53
  A bit more your anterior delts will get hit from that.
• 5:55
  Yes, exactly. So, anything else to add about
• 5:58
  shoulders? No, just spam those laterals.
• 6:01
  Spam laterals. Shout out to Coach Kira,
• 6:03
  everybody. There's a few people in the
• 6:05
  audience who will get that for for back what you've got.
• 6:10
  I got pull ups that would be my number one favorite because I
• 6:13
  didn't. Sorry, what?
• 6:15
  I was going to say. Another shout out to Coach Kira.
• 6:17
  Anyway, yeah. I don't know, it's like it just
• 6:21
  seems like the ultimate S tier exercise because it engages lads
• 6:26
  teres a little bit of rhomboids and stuff like there and it's
• 6:28
  like I think pretty good also for shoulder health because as
• 6:31
  we get older the shoulder flexion, the range of motion
• 6:34
  upward rotation starts to lack because we all we do is sit at
• 6:37
  desks and on the keyboards looking at our monitoring that
• 6:40
  we just get that forward head protraction.
• 6:43
  So this way we can always allow those scaps to move perfectly on
• 6:46
  that upward rotation, Open up that back.
• 6:49
  Yeah, I like that. Mine is a very, very similar
• 6:52
  answer. I just put lap pull downs
• 6:54
  specifically with, we have this thing in here called the mag,
• 6:57
  the MAG grip. You probably know what I'm
• 6:59
  talking about if you've been into the gym, but it's kind of
• 7:01
  like a wide grip where you put your hands on the side.
• 7:04
  And you know, basically all the same reasons that Blake stated.
• 7:06
  The only reason I guess, that I put this instead of pull ups is
• 7:10
  that it's just it's a more accessible exercise for really
• 7:14
  anybody. I mean, we have a lap pull down
• 7:15
  machine in here and there's nobody, regardless of your skill
• 7:19
  or strength level that can't do it.
• 7:20
  We can go as low as like 15 or 30 lbs, which is super, super,
• 7:24
  super light on that. And we can go up to 265 lbs,
• 7:27
  which if you know, shout out to Austin, if he listens to this,
• 7:30
  we'll know that both he and I cannot pull it down at that
• 7:32
  weight. So if we can't do it, then
• 7:34
  freaking nobody can do it. Long story short, there's nobody
• 7:37
  that that exercise is not for. Basically, there's nobody that
• 7:40
  can't do it. And it's the same thing that
• 7:45
  Blake was saying about the pull ups.
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  It's, I think you said this, it's just the best way to
• 7:49
  directly hit the lats, which are the big muscles that run along
• 7:53
  the side of the back basically. And I just like it a little bit.
• 7:59
  You like even in my own training, I tend to to like it a
• 8:02
  little bit more than just doing pull ups, even though basically
• 8:06
  it's the same exact move just from a hypertrophy standpoint,
• 8:10
  from a pure muscle growth standpoint, because I feel like
• 8:13
  I can really make it so that my lats are the thing that fatigues
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  rather than necessarily like the hands giving out or the
• 8:19
  forearms. You know what I mean?
• 8:21
  That's. What you got wrist straps for?
• 8:22
  Man, I should have been spamming those forearms this past summer
• 8:24
  when we were talking about him. Blake's.
• 8:26
  Blake's. Yeah, he's he's hitting me with
• 8:28
  the bro stuff now. The the wrist straps on the
• 8:31
  pulling exercises in the weak forearms.
• 8:33
  My forearms are decent. I will, I will.
• 8:36
  I will speak up for myself on that.
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  But yeah, but anyway, Long story short, what we're saying on that
• 8:41
  one is vertical pulling exercise.
• 8:43
  Vertical pull, hit those lats, lat pull downs, pull ups, both
• 8:47
  great. OK, now my biceps one, which is
• 8:49
  next is gonna shock you guys. I'll let Blake go first.
• 8:52
  What you got for biceps? I'm going to go a seated incline
• 8:55
  curl because there's always that tension at the bottom like when
• 8:59
  you get started and on that length and range.
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  What is also good for is that tendon durability and tissue
• 9:05
  health. Because a lot of times when you
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  see people do like preacher curls, they never go fully all
• 9:08
  the way down. Whereas this one forces you to
• 9:10
  pretty much to go fully all the way down and you'll be getting
• 9:13
  more durability built on that. So like less likely to get bicep
• 9:17
  tears. And I'd have to say that is like
• 9:19
  S tier for what grew my biceps doing so many of those back in
• 9:23
  the day. OK, so this is going to be my
• 9:25
  first tangent or I'm going to ask you a couple of additional
• 9:27
  questions because I'm I'm going to learn me something during
• 9:29
  this part. And by the way, you guys should
• 9:31
  always listen to Blake when it comes to biceps because it's got
• 9:33
  some freaking big biceps. OK?
• 9:35
  Statistically measured it what, like 15 1/2 inches.
• 9:37
  Hashtag toxic masculinity, kind of.
• 9:40
  You got sixteens or what you got?
• 9:42
  15 1/2 probably now. Yeah, I got like fourteens.
• 9:45
  I'm jealous. But anyway, OK, so Blake's got
• 9:47
  big biceps, Long story short. But so you said something about
• 9:52
  making it like, OK, making it healthier and more durable.
• 9:55
  What's the exact reasoning again?
• 9:57
  So it's like the tendon durability, you know how you see
• 9:59
  people snap their biceps while doing preacher curls, It's
• 10:03
  because they always never like fully go all the way down.
• 10:06
  So they don't have that resistance built up at that
• 10:09
  length and range of motion. So that's why they usually snap
• 10:12
  it when they go a little too far and a little too heavy.
• 10:15
  So it was like while you're doing the incline curls, you're
• 10:17
  like training that tendon to like be strong in that length
• 10:20
  and range of motion or you're fully stretched out.
• 10:22
  OK, I got you. Yeah.
• 10:24
  And so it's basically, you know, for for people you're trying to
• 10:26
  picture this exercise. You're just sitting on a bench
• 10:28
  as if you were going to do, like an incline bench press, but then
• 10:31
  you do a bicep curl. You bring the dumbbells all the
• 10:34
  way behind you, your elbow back behind you, and then you curl it
• 10:37
  up on the sides. Yeah, it's a really good
• 10:39
  exercise. It's freaking hard.
• 10:41
  I had the noon class, or I'm not supposed to call it class.
• 10:44
  The large group session as Phil, whatever's call it the noon
• 10:48
  session. Do that a week or two ago.
• 10:50
  And they were like, Oh my God, this is so hard.
• 10:52
  But it was fun. I have humbled a few people
• 10:55
  while doing that exercise and changing the angles a couple
• 10:57
  times, yeah. Yeah, yeah, it's hard.
• 10:59
  You do like the 10 LB dumbbells and your arms are still like
• 11:01
  cooked. So for biceps, I put something
• 11:04
  almost the exact same as I put for back, which is I put the
• 11:07
  supinated grip or underhand lat pull down.
• 11:10
  OK. Now first point I want to make
• 11:12
  about this is that a lot of people think if they're trying
• 11:15
  to like grow their arms, that they need to do a lot of
• 11:18
  isolation exercise for biceps, triceps, etcetera.
• 11:22
  Those are definitely valuable, but you get a lot of biceps and
• 11:24
  triceps growth by being strong in things like lat pull downs.
• 11:29
  In the case the biceps, any sort of a pressing movement, chest
• 11:33
  presses, shoulder press for triceps.
• 11:36
  The reason I put supinated grip or underhand grip lat pull down
• 11:40
  for the biceps is because it well, it does work the biceps.
• 11:44
  It theoretically hits the biceps a little bit more when you have
• 11:46
  an underhand grip on a pull down.
• 11:49
  And just that exercise in general.
• 11:51
  Like put it this way, if I was going to tell somebody just to
• 11:53
  pick only one exercise to grow big arms, I would probably just
• 11:57
  tell him do pull ups and maybe do it with an underhand grip or
• 12:00
  like a a chin up basically, rather than even bothering with
• 12:04
  like bicep curls. But you know, up for debate
• 12:07
  which one technically causes more muscle hypertrophy and the
• 12:10
  biceps. So what do you think?
• 12:13
  You agree with me? You're going to, you're going to
• 12:14
  smack talk. I mean, yeah, you can probably
• 12:16
  get something right there because it puts you in a little
• 12:18
  more positioning to get a little more supination.
• 12:22
  So there's going to be like a more elbow flexion as opposed to
• 12:25
  like a regular flat pull down where you have a more pronated
• 12:27
  grip, OK. Yeah, so like it.
• 12:30
  All right, so you agree? OK, triceps, what you got?
• 12:34
  I got a single arm crossbody extension.
• 12:37
  It's more complicated than when I got I'm.
• 12:38
  Trying to hit the long head because you know that's the
• 12:40
  meaty part of the tricep. Everybody wants thick triceps.
• 12:43
  So you got to hit the long head best.
• 12:45
  And like the other heads are pretty much hit through most of
• 12:48
  our pressing, but this one doesn't get isolated as much
• 12:51
  when you do pressing just because how it attaches across
• 12:53
  the shoulder joint. So you got to keep it kind of
• 12:55
  close to your is it upper body and follow the arm path.
• 12:59
  So what I'm going to be doing is taking a cable, send it up about
• 13:03
  two clicks above my head and then I'm going to have my arm
• 13:06
  probably like 3045° pivoted out from my body.
• 13:10
  And then I'm going to extend following that path with the
• 13:12
  cable. So it's going to hit the long
• 13:14
  head much more. Yep.
• 13:16
  And by the way, like, if any of you who work out here are are
• 13:19
  listening to this and you're trying to follow and you're
• 13:21
  like, I can't keep up with Coach Blake's technicalness.
• 13:25
  This is why you should train with Coach Blake because he
• 13:27
  knows all of these technical things.
• 13:29
  And when you come in to work out with him, you don't even have to
• 13:31
  worry about it. He's just going to be like,
• 13:32
  here, do this. And he's got it all perfectly
• 13:33
  technically set up for you. OK.
• 13:35
  You want to train with me, you train with me.
• 13:37
  If you want somebody to just be like, yeah, I eat 200 grams of
• 13:39
  protein and that's it. You know, like, that's that's
• 13:41
  what I'm going to tell you to do.
• 13:42
  But Blake will give you all of the most technicalist stuffs
• 13:45
  related to your exercise. But yeah, that makes sense.
• 13:47
  The the crossbody, you know, single arm tricep for me.
• 13:53
  I put dips very, very simple. OK, so dips, I, I think most
• 13:58
  people are familiar with what dips are tricep dips, but you
• 14:01
  basically have a set of bars that are out at the sides of
• 14:04
  your body and it's, it's hard to describe.
• 14:07
  You're telling me it's not Taco or queso?
• 14:09
  Dips. Yeah.
• 14:09
  It's not Taco or queso dips. Definitely not.
• 14:11
  No. Yeah.
• 14:13
  Do your dips. That way you can eat more dips.
• 14:15
  I don't know. It's a bad joke, you know, it's
• 14:17
  it's hard to describe, like without a visual of how to do a
• 14:21
  dip. It's like you, you are holding
• 14:24
  on to these things at your sides and then you dip down with your
• 14:27
  shoulders going up and then you push down with your arms.
• 14:31
  Like, does that make sense? You know, it's hard to describe
• 14:33
  visually if somebody doesn't know what a dip is, but.
• 14:35
  I mean, if they watch gymnastics at all, you can see like some
• 14:38
  people on bars like that and how they just like let themselves
• 14:40
  sink and like float around on it.
• 14:42
  Yeah, and like, let gymnasts show you that like, hey, these
• 14:45
  body weight exercises, pull up steps and all the other crazy
• 14:48
  stuff they do. Who built some brick and muscle?
• 14:50
  Like you talk about some muscular people.
• 14:52
  But anyway, anyway, Long story short, dips are great for the
• 14:55
  triceps. Let's move on to lower body and
• 14:58
  core. Should we?
• 14:59
  Yeah, let's go. Quads what you got?
• 15:01
  You know, I love my hack squad, OK.
• 15:04
  You know, I love that external stability stuff where I don't
• 15:07
  have to worry about the bar path, I don't have to worry
• 15:09
  about falling over, losing my balance or anything.
• 15:12
  So a hack squad is like a machine that's already like pre
• 15:15
  set up and then you can just load plates on it and then it
• 15:18
  glides down at an angle. So all I have to do is just
• 15:20
  unhook some clamps, glide down and then stand back up just like
• 15:25
  perfect. OK, yeah.
• 15:27
  And I, I can't really like beat that.
• 15:30
  I would probably argue that I would agree that that probably
• 15:32
  is like the best quad builder. I still put a OK, I put a
• 15:38
  barbell squat. I mean, honest to God, like any
• 15:40
  version of a squat. But when it comes to quads and,
• 15:43
  and glutes, I'll just give away a little of like what I had for,
• 15:46
  for glutes, like I could, I could put any version of a squat
• 15:51
  as good for, for both quads and glutes.
• 15:54
  And of course, you know, you'll get into the technicalities of
• 15:57
  like doing a back squat is a little bit better for the
• 15:59
  glutes. Doing a front squat is a little
• 16:01
  bit better for the quads. Keeping, you know, your toes
• 16:04
  pointed out in a wide stance is a little bit better for the
• 16:06
  glutes and a little bit narrower stance and a little bit more
• 16:08
  knees forward is a little bit better for the quads and all
• 16:11
  this stuff. But like, Long story short,
• 16:14
  could you get good at squats, any version of squats?
• 16:17
  And you do squats with heavyweight, you're going to
• 16:20
  have some freaking strong quads and glutes.
• 16:22
  So, yeah, this is where like a lot of times, you know,
• 16:26
  especially like, you know, women that work out with me or, you
• 16:28
  know, when I want to build their butt, Like a lot of times we're
• 16:30
  trying to debate, you know, what's the best thing, what's
• 16:33
  the, the perfect glute exercise and glute routine.
• 16:35
  And sometimes you just got to simplify it and be like, learn
• 16:38
  to freaking squat a lot of weight because, you know, and
• 16:41
  this is particularly for females, like a good number to
• 16:43
  shoot for is to be able to squat 135 lbs, one of those big
• 16:46
  plates, the barbell and a 45 LB plate on each side.
• 16:49
  You know, if you can squat 135 lbs for reps, it ain't going to
• 16:54
  happen without glutes. It ain't going to happen.
• 16:57
  You got to have a little bit of a booty to do that.
• 16:59
  It just the weight is not going to go up if you got nothing
• 17:01
  under there to push it up with. So yeah, I already talked about
• 17:05
  glutes. Oops.
• 17:06
  But you know hamstrings. Hamstrings love me a good
• 17:12
  barbell RDL. All right, Yeah.
• 17:15
  'Cause like you can do dumbbell RDL too.
• 17:17
  It's like no big deal but like what this one guy Joe Bennett
• 17:20
  said what you can handle on a barbell like 2 dumbbells can't
• 17:24
  compare to. So I always think about doing
• 17:26
  barbell related RDLS because it's just not the same with two
• 17:30
  dumbbells. This one I'm going to get into
• 17:32
  the nitty gritty because I think we actually do have some some
• 17:34
  people who like, OK, I have a plenty of people in my groups
• 17:37
  who were like trying to go real heavy on RDLS.
• 17:40
  And this is actually a question that I would ask you.
• 17:42
  Like let's say for example, someone is, you know, at a
• 17:44
  weight where they can do over £100 total on an RDL.
• 17:49
  So maybe, you know, if you're using a barbell, let's let's put
• 17:51
  the number at like 120 lbs, right?
• 17:53
  But then we might be like, OK, well, I could just take 2 kettle
• 17:56
  bells or two dumbbells, 60 lbs each.
• 17:58
  And isn't it the same thing? Like do you see it as the same
• 18:01
  thing? Or do you see barbell is still
• 18:02
  superior? I'd say it'd still be the same
• 18:06
  thing, but how do you do what? Like what do you say with like I
• 18:10
  got Casey coming up here, if he can get up to 200 pounds on an
• 18:14
  RDL, like am I going to go grab the 88 LB kettle bells really
• 18:17
  for that? And that's not going to compare
• 18:19
  to it. Shout out to Casey.
• 18:20
  So it's more as like as you progress on, you're going to
• 18:23
  need the barbell because doing like 50s for 10 years of your
• 18:27
  life is not going to compare to the maybe 185 lbs you can maybe
• 18:31
  pull. Yeah.
• 18:32
  So basically like you might as well get used to using the
• 18:34
  barbell. Yeah, OK, that makes sense.
• 18:36
  Yeah, Yeah, yeah, yeah. I like that.
• 18:40
  I mean, for hamstrings, you know, there's a lot of different
• 18:42
  ways to train them. You'll see, you know, hamstring
• 18:44
  curls, you know, people do that on machines.
• 18:47
  A lot of times here we use the sliders for hamstring curls.
• 18:51
  You know, those are definitely fine as well.
• 18:54
  I would still consider it a little bit of like a secondary
• 18:56
  move. And I would encourage most
• 18:57
  people to focus on RDL, the Romanian deadlift.
• 19:00
  And again, like if, if you're, if you're someone who works out
• 19:02
  here, because I have this with clients all the time.
• 19:04
  Like this exercise is the hardest, the hardest to get the
• 19:08
  form right on out of like all the exercises that we do in the
• 19:11
  gym. It can take people literally
• 19:14
  like 6 months of doing it with trainer couple times a week to
• 19:17
  like get it down. But it's a really important one.
• 19:20
  And the idea is you're hinging at the hips.
• 19:22
  So you kind of you're gently sticking your but back, keeping
• 19:25
  your chest up as you go down. And that weight, whether this is
• 19:29
  barbell, dumbbells, kettlebell is staying very, very close to
• 19:32
  you, like right underneath your center of gravity basically.
• 19:35
  And you know, for people who are like listening and like don't
• 19:38
  really work out, they'd be like, what the hell are you talking
• 19:39
  about, dude? But like, if people who work out
• 19:41
  here, they get it because they hear me like saying these things
• 19:43
  all the time, like butt back, chest up, keep your chest up,
• 19:46
  chest up, you know, keep that number that really calls to you.
• 19:48
  And you know, like, so we're always giving all these little
• 19:50
  cues, but yeah, great exercise to to grow your hamstrings and
• 19:55
  glutes and entire posterior chain, meaning the entire
• 19:59
  backside of the body. So it's just freaking great,
• 20:01
  right? I was really close to putting
• 20:03
  that single leg one I always do on the bench with people.
• 20:06
  Yeah, because you have that stability where you just have to
• 20:08
  focus on the one leg. So what I usually do with them
• 20:11
  is I'll hook their non working leg to the back part of the
• 20:15
  bench with their foot and just have that knee rest on the
• 20:18
  bench. And then the working leg will be
• 20:19
  firmly planted into the ground and they can just hinge at the
• 20:22
  hips right there. Because then you don't have to
• 20:24
  worry about having like AB stance where you're on your toes
• 20:27
  of your back leg. You can just shift more of your
• 20:28
  weight into your knee into the bench and creates more
• 20:31
  stability. OK, yeah, I think I might have
• 20:34
  to use that more with different people or even for my own
• 20:36
  training, actually. What if you're OK?
• 20:39
  I'm just selfish. Selfish question now, what if
• 20:41
  I'm trying to do it for myself? And like 'cause you typically
• 20:46
  with that one you have the weight only on one side.
• 20:47
  You have the weight in like your working legs hand.
• 20:50
  And if I regularly do a single leg like AB stance with 140 lbs.
• 20:54
  Like 270 LB dumbbells or countbells, should I try to hold
• 20:57
  the 140 LB? No, you could still just invert
• 21:01
  your way so that. I've done this before in the gym
• 21:04
  too where I just like put my leg on the shorter side of the bench
• 21:09
  like you would like a Bulgarian split squat and just try to line
• 21:13
  up the knees accordingly. OK.
• 21:15
  Yeah, Yeah, maybe I'll mess around with that.
• 21:17
  OK. Appreciate that.
• 21:18
  And then I just hold like 2 dumbbells and then glide down.
• 21:21
  OK, all right. I like it.
• 21:24
  OK, well let's let's go to glutes and then we'll do, we'll
• 21:26
  do I guess calves and ABS at the end.
• 21:29
  Yeah, yeah, yeah. OK.
• 21:31
  Freaking calves. I wouldn't take advice from me
• 21:32
  about my calves. My calves are small all.
• 21:35
  Right, that's fair. I mean, I, well, calves are a
• 21:37
  weird one, all right? So, glutes, what'd you put?
• 21:41
  I put the barbell hip thrusts. OK, Yeah.
• 21:44
  Fair, pretty superior exercise cuz your glutes are strongest in
• 21:47
  that positioning and you can just handle a lot more weight.
• 21:49
  Yeah, yeah, yeah. Nothing wrong with barbell hip
• 21:53
  thrusts. Arguably the best glute isolator
• 21:55
  exercise, I put reverse lunges. There's a whole tons of
• 22:01
  variations of lunges and split squats and front foot elevated
• 22:04
  stuffs that you could do basically for your glutes and
• 22:08
  your quads and kind of all the leg muscles really.
• 22:11
  But yeah, I mean, once again, and I even kind of talked about
• 22:15
  this in the quads portion, like any combination of these
• 22:19
  exercises, if you want to build your butt, you're good at
• 22:22
  squatting, hip thrusting and lunging.
• 22:25
  You know, and maybe I could throw RDLS or deadlifting in
• 22:28
  there. Yeah.
• 22:30
  Like, I guess I guess I would say like those four moves, not
• 22:33
  to try to, like, overcomplicate it and make too many things for
• 22:35
  people, but you want to build your butt.
• 22:37
  You know, Maddie and I did an episode where we talked about
• 22:39
  this and she kind of hammered home the same point.
• 22:41
  You know, I think that she said, you know, squats, deadlifts and
• 22:44
  hip thrusts, and then I'll add in lunges.
• 22:46
  I'm sure she talked about that in that episode, too.
• 22:48
  But like squats, hip thrusts, deadlifts and lunges, and
• 22:53
  there's a whole bunch of different variations of them.
• 22:55
  So if you get bored and you don't want to do the one you've
• 22:57
  been doing for a while, just switch it up for another
• 22:58
  variation. Just keep doing it.
• 23:01
  And then and then anybody remember the other thing?
• 23:03
  Anybody out there remember the other thing you got to do?
• 23:05
  You got to eat enough. You got to eat enough protein to
• 23:08
  fuel those gains and enough total calories to build to fuel
• 23:10
  those gains because muscle does not grow when you were in a
• 23:13
  calorie deficit as a general rule.
• 23:15
  OK, so, and this one is especially for the ladies out
• 23:18
  there because, you know, a lot of times it's that it's that
• 23:21
  dilemma, it's that conundrum of I want to build my butt or this
• 23:24
  or whatever, but I also want to make sure that I see my AB lines
• 23:27
  and that I'm losing around the waist, right?
• 23:30
  Cool. You can get there.
• 23:31
  But in general, to be building muscle, you got to eat enough,
• 23:35
  you know, don't necessarily need to be in a huge calorie surplus,
• 23:38
  but you got to eat enough to at least fuel the gain.
• 23:41
  So you're probably not going to be like losing a bunch of body
• 23:43
  fat at the same time as you're building muscle, you know?
• 23:46
  And this is the, these are the intricacies of trying to reshape
• 23:48
  your body. It's it's a challenge, but, you
• 23:50
  know, yeah. Yeah, I still struggle with that
• 23:52
  too. Sometimes I'm like, oh, I want
• 23:54
  to grow this part or whatever, so that means I need to eat
• 23:56
  more. But then once I see the ABS
• 23:58
  start to leave, I'm like dial it back, dial it back, dial it
• 24:00
  back. Yep, we kind of all do the same
• 24:02
  thing. Like I've done this God knows
• 24:04
  how many times in my fitness journey, especially over the
• 24:06
  last like 5 years as I've gotten even more and more serious about
• 24:09
  like trying to build a physique is just like, OK, just that.
• 24:12
  And you know, like, all right, let's bulk up a little bit, you
• 24:15
  know, add in some extra calories, going to try to throw
• 24:16
  on 5 lbs of muscle in the next couple months.
• 24:18
  Like let's go, right. And then you start doing it and
• 24:21
  all of a sudden it's like, oh, I can't see my hands and, you
• 24:23
  know, or whatever, right? Like I look kind of fat.
• 24:24
  And then you like you, you do it for like a week and a half and
• 24:26
  you're like, OK, well, now I got to go into a cut, you know?
• 24:28
  And so like, really, if, if anybody is serious enough about
• 24:32
  their physique to do what we call bulking and cutting,
• 24:35
  bulking being where you're intentionally gaining muscle,
• 24:37
  cutting where you're intentionally burning body fat,
• 24:39
  trying to maintain your muscle. Like to do it, you got to commit
• 24:44
  to it a little bit longer than like 8 days at a time where
• 24:47
  you're like, Oh no, I'm getting too much fat now I'm going to
• 24:49
  cut, you know, like just do it for a month or two or three and
• 24:52
  then do the opposite a little bit for a little while.
• 24:54
  But like, you know, don't panic when you see the scale go up 2
• 24:57
  1/2 lbs because you're, you're bloated or something like that.
• 25:00
  But yeah, calves. Is it worth talking about?
• 25:05
  No, just pretty much any straight leg.
• 25:08
  Apparently a lot of data shows it grows more when you have a
• 25:10
  straight leg as opposed to a bent.
• 25:12
  OK. So straight legged calf raises.
• 25:15
  I literally put question mark on the calf mark like freaking who
• 25:17
  cares? Like I don't know.
• 25:19
  I mean like walk, you know, just.
• 25:22
  Grab a heavy barbell and walk for about like 2 miles.
• 25:25
  Sure. Yeah, that'll grow.
• 25:26
  Do some random calf raises, walk, push the tank.
• 25:29
  Eating, I mean, the tank. Yeah, Tank.
• 25:31
  Yeah, that'll not bad. Calf exercise, I mean, But yeah.
• 25:35
  And like, I get this occasionally where clients will
• 25:37
  come in and they'll be like, you know, I want to train my cabs.
• 25:40
  And I almost kind of like, laugh and I try to stay respectful,
• 25:43
  but I'm like, oh, who cares, Like.
• 25:45
  You're on them all day, you don't need to train them right?
• 25:48
  Anyway, oh, I'm looking at your sheet.
• 25:51
  I think we agreed on ABS. Hold on, hold on.
• 25:53
  Don't don't spoil my joke though.
• 25:54
  I'm going to make OK. Do you need me to set you up for
• 25:57
  your joke? Yeah, send me, set me up OK.
• 26:00
  Blake, what you got for ABS? You know, I got this special
• 26:03
  exercise called the plate push. That's where I'm at the dinner
• 26:08
  table and I push the plate away because ABS are made in the
• 26:12
  kitchen. Dude, that was really, that was
• 26:16
  really good. Yeah, I didn't expect it.
• 26:17
  I literally was thinking to myself, OK, like you're on the
• 26:19
  ground pushing like a $45.00 plate or?
• 26:21
  Something. Yeah, I had you going there in
• 26:23
  the first afternoon. Thank you for that.
• 26:26
  Oh man, that's the best joke I've heard in a long time.
• 26:29
  Not going to be our hundred Penguins every 5 minutes or
• 26:32
  little AB circuits that everybody does on their own.
• 26:35
  Dude, thank you for that. Nah.
• 26:40
  But in all honesty, if you want to build up the structure
• 26:43
  underneath there, decline sit ups are pretty superior I'd say.
• 26:48
  And once you get accustomed to doing them pretty well and not
• 26:51
  flinging yourself up, just make sure you kind of keep that rib
• 26:53
  cage and pelvis positioning so we don't overextend our low back
• 26:56
  and probably get low back issues.
• 26:58
  Dude. You sold me, you like that.
• 27:01
  I'm going to use that often, aren't you dude?
• 27:04
  I like that because like I'm just picturing like if I'm ever
• 27:08
  having a day in here, I'm just like feeling non empathetic at
• 27:10
  all. And I just want to be a total a
• 27:12
  hole to clients. I'm going to like I'll like put
• 27:14
  that up on the whiteboard as part of like our everybody wants
• 27:17
  like a core finisher, you know, and I'll just be like, OK, 10 V
• 27:20
  UPS, 10 cable rotations and then three plate pushes this evening
• 27:25
  for dinner set. You know what I mean?
• 27:26
  Just Oh God, but it's so true though, Like it's oh man, it's
• 27:33
  it's so true. And like the the phrase ABS are
• 27:36
  made in the kitchen is basically the thing like 90 plus percent
• 27:39
  of it. If you want to see visible AB
• 27:40
  lines is what is your body fat percentage?
• 27:43
  You know, it's not really about how many different core
• 27:46
  exercises you do. And it's like your body kind of
• 27:49
  dictates where you hold fat, too.
• 27:51
  I'm like, not everybody's the same.
• 27:53
  Yeah. About where it's going to take
• 27:54
  from first. Like when I go into a cut,
• 27:57
  surprisingly my abdomen is where it starts, like pulling from
• 28:00
  first. Why that is, I don't know.
• 28:02
  You mean a big body fat starts going away from?
• 28:04
  Yeah, yeah, yeah, yeah. That's normal.
• 28:06
  Yeah. And I mean, you know, men in
• 28:08
  general, we tend to store body fat when we have it more around
• 28:10
  our ABS, whereas women are maybe a little bit more around, like,
• 28:13
  the thighs and arms. I mean it varies from person to
• 28:15
  person, but yeah dude, I totally agreed.
• 28:20
  I put the same thing I put decline sit ups for abs for the
• 28:23
  same reasons that you just talked about while I was
• 28:25
  laughing about the play push thing.
• 28:27
  We. Got we got to think about some
• 28:28
  about alcohol too. I've ranted about alcohol enough
• 28:31
  to these people. I mean they're never going to
• 28:32
  listen, you know what I mean? It's fine.
• 28:33
  Like I tell people like all the time.
• 28:35
  Do you stop drinking? Just you stop drinking.
• 28:37
  I have one client who did it and she knows who she is.
• 28:39
  Shout out again. I'm not going to mention her
• 28:40
  there but she quit drinking for like 8 months and is down 40 lbs
• 28:45
  of pure body fat. OK now there are other factors.
• 28:48
  There are other factors that's not like the only thing involved
• 28:51
  but like freaking works. Plate pushes and stop drinking.
• 28:55
  Well, like, you know, my client, Jack Zimmerman, the double leg
• 28:58
  amputee. Oh, yeah.
• 28:59
  So when we started working together, he was probably 26270.
• 29:04
  Like the man doesn't have his legs, so he can't go on walks or
• 29:07
  anything like that. Yeah, when he got hardcore
• 29:10
  dedicated after working out with me, he basically cut out
• 29:13
  alcohol, got on a strict diet plan, dropped 80 lbs.
• 29:17
  OK, like a guy without legs, if he can drop 80 lbs from getting
• 29:20
  on a diet plan. Yeah, and stop drinking alcohol.
• 29:23
  Anybody can do it. You just got to have the
• 29:25
  discipline to do it. Yeah, it's a great anecdote.
• 29:27
  Man, like I tell people, the world is divided into two kinds
• 29:30
  of people. Those that want change and those
• 29:33
  are willing to make the change be the willing.
• 29:37
  Yeah, Mic drop. Yeah, yeah.
• 29:42
  Anything else we want to talk about related to best exercises
• 29:45
  for each muscle group? No, I think that's pretty much
• 29:48
  set. Well, happy birthday.
• 29:51
  Thank you. And yeah, thank you for
• 29:54
  listening to everybody. We will catch you again soon.
• 29:57
  Yeah, I can't wait to hear everybody's feedback for this
• 29:59
  one. Oh yeah.
• 30:00
  Play, push, play, push. All right, Peace.
• 30:02
  Love you guys.