 Basic considerations is the couple things before we actually do any of the exercises and you probably have been through this before with other people who have worked out with it, but just to reiterate and for the sake of the people watching, a couple things, first and foremost, controlled speed of movement. You want to take about three seconds or so to lift, a little bit slower than I did, and you want to reverse direction smoothly between lifting and lowering. You don't want to let the weight slam down. You don't want to have it bounce. You don't want to suddenly gain pressure or lunge at the weight starting out. On the compound pushing movements, anything where you can lock out, you want to avoid it. When you get close to lock out, slow down reverse direction before you actually lock out. Everything else will have you pause briefly in a contracted position, but you don't want to start really squeezing hard in the fully contracted position until after a couple repetitions. First few reps, pause there, starting with about third, fourth repetition or so that way you start really squeezing. You want to make sure that you are really continuously throughout the exercise. You don't want to hold your breath. You don't want to ball salve up. Exhale forcefully against a closed glass. Do that. You have an increased impression of thorax and abdomen. Not a big deal for a brief period of time, and it has a place and certain competitive lifts. When you're working with a little bit slower repetition speed, you don't want to do that. You want to make sure that you keep the head and neck in a neutral position. Straight forward, chin slightly down. Regardless of the exercise, even if it's a leg exercise, there's usually some tension in the muscles around the neck and shoulders. Any sudden movement and there's a possibility of a pull or a strain in the neck. You don't want to have that. Especially any time you're doing any pulling exercises or anything pressing where there's a lot of tension in the 20s. Yeah, just best things. Look straight ahead, chin slightly down. You want to make sure that you keep the grip relaxed, except on pulling exercises. If you're pulling, you have to grip hard enough that you're able to maintain hold on the weight. For anything else, for the pushing exercises, for the machines, there's nothing you can drop, so you don't need to really squeeze. Leg exercises, we're going to do the leg press. You're going to need to have the hands on the handles just to help keep you stable on the seat, but you don't need to grip and you don't want to excessive grip and contribute to an increase in the blood pressure. So I want to minimize that. So pretty much, yeah, the rest of the stuff doesn't really apply for what we're doing right now. Of course, you mentioned the knee roll between anything weird in the knee. Stop right away and let me know. If you start to feel like you're getting a headache, even if you think you might be imagining it, stop right away and let me know. A little bit of nausea, a little bit of lightheadedness, elevated heart rate, breathing heavy, all those things are completely normal. Muscles are going to be screaming at you after a while. All that kind of stuff works through this best you can. The better you can push through that, the more you're going to get out of the exercise. In fact, with the burning, most people... I'm not going to turn this into a big thing right now, but most people stop when it starts burning. Most people believe that at that point that that burning is an indication that they're coming to the end of the set, far from it. When you start to feel the burning, that's an indication that you're hitting the most beneficial part of the exercise and that should be your cue to contract even harder. So you don't want to think of that burning as an indication that the set is coming to an end. You want to think about the burning as an indication that you're reaching the most important part, and that's where you really, exactly take it up a notch. When it's hardest, push hardest. So there's the last couple repetitions that are the absolute most important, and if you stop when you start getting sore or start burning before you get there, you're going to miss out the best part of the entire exercise, the most beneficial part. Anything outside of the muscle burn, any sharp, any sudden pain, and the knee starts feeling a little bit heavy, you know, stop right away. First thing we're going to do is neck extension and flexion. We want to try out the four-way neck machine. Couple adjustments that need to be made on this one. The height of the seat needs to be adjusted so that we get you lined up correctly with us. We're going to start in this position for the extension. We're going to move a little bit further forward for flexion. Five, nine, five, ten. Five, ten. Okay. You know, also bring this down. We're going to drop the weight. We're going to stretch the position. You've never done neck extension before? I think so. Okay. I'm going to actually jump in and demonstrate really quick then. With all the exercises, and a lot of people don't get a lot of consideration to this, but there's a bunch of stages. There is entry. There is, you know, setup. There is the actual performance of the exercise. Then there is unloading and the exit. And a lot of people, when they teach exercise, they start doing the exercise. This is what you do, but really don't cover anywhere near as much as they should about. Now, how do you get into the machine in the first place? Once you're in, how do you correctly and safely load yourself? Now, in the case of a machine, basically get into position where you're able to move, pull, push, or whatever against the weight. Or with a barbell, you know, what is the correct way to pick it up if you're doing a standing exercise, or remove it from the rack. But entry, exit, all those things are important. With this, it's relatively straightforward. Some of the other exercises, it's not so much. I already know my seat position on this, and actually it's right there. So I'm just going to demonstrate. You're a little bit shorter than me? I'm about five-eighths or so. When I hit you, stepping in, first off, watch out for the thing there. You don't want to bang your shins on anything. And then you have to sit back, and you want to come back so that the head is centered. It should feel like the very back of the head is sitting right in this space here, with the head forward and down. You have to place your feet on there, and it's going to kind of straighten up. They want to keep your chin down. Again, it's important to note that you're not slumped forward. It's not this kind of a movement, but it's almost like, you know how you bring your chin down when you're holding a sheet when you're holding it? You want that position. So that's your start. And your body's not moving, obviously. Your body's going to move somewhat, but you shouldn't be swaying back and forth. If the neck is extending, you're going to have a little bit of extension. It's fine. You can't really do one without a little bit of the other. You want to minimize it. Yeah, you just don't want to have a lot of back and forth body swaying. So you're going to start the chin tucked down. The center of the head should be back in here. Just going to straighten up. And slowly push back. Pause. And then even a little bit slower on the way back down. And let the chin come down. You should feel just a little bit of a stretch, but it shouldn't feel like it's really forcing you in that position. Yeah. You're raising the chin, pulling the back of the head down towards the back of the neck and shoulders. And then as you're coming forward, you're just letting it bring the head forward and chin down. Now the difference is you don't want, and this is what a lot of people are doing on this, and you see the head coming way forward. You don't want the head just coming forward. You want it coming down. And that's the difference. You can see the difference between this and that. So it's just using your neck. Well, you're using your neck either way, but the movement that you want is this movement as opposed to that kind of a thing. Going the other way, and I'll just demonstrate this real quick before we start. I'm going to do one that's got to move it up to the middle. And I'm going to tip this up a little bit. And you want to position it so that these pads are more on the cheekbones and that the forehead is right up here. And you have to bring it forward just a little bit. Now on flexion, that's going to be weird to talk of this thing in here, and the flexion, you're not going to go way back. Flexion, you're going to stop right about neutral. And this is a weird one because what people want to do is this, where they lean into it, but you want to keep your chest up and just pull the chin down. So instead of this, which is what you usually see, think about keeping the chest high, pushing up the fork, pulling the chin down. Again, like you're trying to tuck your chin down into the sternum. Should I try to use my chest against the throat? As a brace? No, you don't really need to use the payout. The payout, it's a positional reference. You can set it up to use it during the exercise. It's unnecessary. The old Novelson chain just had handles on both sides and that worked fine. If you get strong enough arms, you can hold yourself in proper position. Am I going to do the side ones too or no? There's actually a ton of overlap. To grossly oversimplify, think about having pistons in four corners. If you've got the two pistons in the back firing, it's pulling back too in the front. So basically what you have with flexion and extension versus lateral flexion and extension is a lot like what's going on in the forearm with flexion and extension versus adduction and abduction is it's the same muscles working in conjunction with different groups. So the same muscles involved going back and forth, but the side ones working with each other instead of the back or the front. So we'll just do the extension and then one of the flexion. And I'm going to start, if you haven't done this for a while, and also with your height, I'm going to drop it down a little bit. You're probably going to want to reset that. Center right in the middle of the pad. And you want to kind of slump down and you're just going to straighten your body up into it. And let the head forward a little bit. And keep the chest high and think about letting the chin forward and down. And does the weight feel like it's going to be doable for at least about seven or eight reps? I think so, but it's hard to gauge and it feels a little bit awkward. At first it's going to feel like it's going to slip off your head. In fact, it's actually going to bring you up a little bit higher. Unseat? Yeah. It feels like it's going to slip. I want to have this a little bit further down. Yeah, it's a little bit difficult to gauge sometimes other people's stuff off the height because you might have a bunch of people who are the same height, but depending on leg length, relative to torso length, once they're sitting down, it's hard to say. Anyway, step up for just a second. I'm going to bring this up probably about two. Yeah, I can already tell that looks a lot better. Yeah. And just kind of let the chin forward and down. Okay. Keep the chest high. As you're loading into it, sit up straight, raise the chest. And you want to try and maintain that general attitude of the torso during the exercise. The chest, the back is going to move a bit. You just don't want to use the body swaying back and forth to move away. Pause, right? Yeah, just a brief pause. On this one, I'm not going to really have you push and squeeze when you get to the finished position. To be honest, it feels too easy. Like, see that feeling? I feel like you could do this 20 of these. Put it up. Try one there. And try a couple, do about two or three, and then we'll adjust it. On some exercises, it might not feel like a whole lot at first, but it just takes a couple repetitions before it kind of catches up to you. I used to do that a lot back in the day when I started this. Yeah. Do a rep. It doesn't feel like anything. About two or three into it, you realize that you're just a little too heavy. Be conservative with the stretch. You want to feel a stretch, but you don't want to push the stretch on any exercise. It feels really good. It's an important exercise. It's one that everybody should do, extension, inflection. The problem is, the way most people train, if they did it, they'd probably do more harm than good. Yeah. And I think a lot of gyms don't have them, just because they're afraid of the liability. Great machine if used properly. Horrible machine if you use it wrong. And so far, the speed of both directions, about raising the chin, pulling the back to head, back and downwards, the back and the neck and shoulders. As you're letting the weight back forward, make sure you keep your chest high. It starts to get harder if people have a tendency to start to slump and then use the body to get it started. Hold it briefly. Take your time on the way back. Yeah, make sure you keep your chest high. Gradually increase your effort. As the reps start to slow down, you want to really start to dig in deep. Try not to let it slow you down too much. Don't move quickly. Don't yank or jerk or bounce the weight. Try not to let it slow you down too much during the positive. I want you to start this one slowly. Start it smoothly. Once you get it going, I want you to gradually push a little harder, a little harder until you're pushing as hard as you can. As long as you build up gradually, you don't need to hold anything back. A little further. Pull the back of the head back and down. Hold it. Take your time on the negative. Really slow on the negative on this one. My hip, my hip. It's tightening up. Does it hurt or is it just tightening up? It's just tightening up. Try and ignore it. Keep your chest up. Push a little harder. A little harder. Dig in deep. If there's any fibers left you haven't gotten, you want to find them now. A little further. A little further. Breathe. Hold slow on the negative. Slower. In most cases, whatever a person can do in extension, about half of that is good for collection. You're going to hear it step out. It's so little. So hard. Pull. Yeah. And you feel it down through about the middle of your back. I felt it. Yeah. I felt the crease. It basically crept down and I felt it. Yeah. It's still good. At least a little bit. Sit up. If you want to have the pad, I'm going to bring the seat up. Yeah, I was going to say further. Yeah. A little bit higher. The forehead should be solidly on this part of the pad there. Yeah. That should almost kind of fit you like boxing head here. Watch your head. Get in behind it so that the top part is over the forehead and then where it curves in. It's a real slow movement. It's just kind of like, I want to bring it forward just a little bit. And you can actually hold that part of one arm as long as you got the handles of the other one. I feel like I'm almost there again. If you start with it back, then you're not going to have, if you let it touch down in between, you lose some tension during the exercise. You got it? Yeah, I got it. Hold it there. I'm going to hand it to you. Okay. Hold it perfectly still while I'm handing it to you. Ready? Okay. And it is yours. Keep your chest high. Think about tucking the chin down into the chest. Pause very briefly. Take your time on the way back. And you don't want to go really far back. Just too about neutral on this one. There. That's as far as you need to go. Yeah. Real short movement. Get a pause. Slow on the way back. Raise the chest. Keep the chest real high. The tendency is for people to gradually start to slump. As the exercise gets harder, and they're using their whole body, flexing the spine to try and push that down. But you want to just use the neck. And then raise your chest to meet your chin as you press the pad down. Really take your time on the way back. Really slow down as you approach neutral. You only want to go to about, over there. That's plenty. Drive the chin down. Raise the chest up to meet it. Hold. Slow on the way back. You might not be able to tell, but you're starting to segment the movement a little bit. You're really pausing, moving, pausing. As much as possible, you want to keep a one smooth, continuous movement. Chest high. Raise the chest to meet the chin as you come down. Slowly let it back try. Have a one smooth, continuous movement. Keep the chest up. Think about driving the chest up, driving the chin down. Raise your chest. Slow on the way back. Just to about there. Reverse direction smoothly. Really start to dig in. Try and keep the chest high. Fight the urge to slump. Keep it up. And down. Two more seconds. Five more seconds. Four. Chest high. Three. Two. Put it back slowly. I'll take it there. He's off. Got it. Whoa. Yeah, I wouldn't also leave it all weird actually. It felt like I wasn't getting the movement right. I felt like I wasn't connecting dots with it. At least on this house too. It's smiddling. I feel working though for sure. That's it. Yeah. It leaves a little... I wouldn't have to hide it all the time anyway. I don't do anything for the record at all. We're going to the leg press next. Yeah. Call that a torture machine. Call it the Keith Norris. Call it the Keith Norris. But a lighter weight on just for now while we're actually getting the position. Once you've got your seat positions and everything set up, then we'll bump the weight up. And I know like we talked about earlier, some people like to pin it out, set the machine a little bit further forward so that the stoppers prevent you from locking out, but not going to do that. Well, can you step over too, can it? It can make it more difficult. That's probably the reason I don't like having people that far forward in a machine thing. Two reasons. One, if you start it in a little bit further forward position, you're also starting with the pad in a lower position. And for a particular thigh length, if you're starting with the pad or the pedal in a lower position, you're starting with the feet further down from the knees, a little bit more acute angles pushing back this way. If your feet are a little bit higher, the direction of the force is more in line with the lower legs. If you've got the feet a little bit lower, then the angle is such that you've got a little bit more stress on the knees. And the quadriceps also become more of a limiting factor. Additionally, when you're positioning yourself so that the machine is at the end of its range of motion and you get to lock out, the machine follows an arc. So that, although it's pushing mostly back, when it gets to the end, it wants to come up and back. And the tendency, if it gets low enough, is as people's legs get out a little bit lower, just want to pick them up a little bit, you see, people tend to pick their hips up and round their back more when they're set up that way. So I don't pin out the weight stack or do any of that for anybody. The thing is, the reason that some people do that is to prevent lockout during the exercise. You don't want to lock out during any leg pressing exercise for a couple reasons. Some of them having to do it with safety, some of them having to do it with the effectiveness of the exercise. If the knees lock out, then the bones are aligned in such a way that they're supporting most of the resistance. You're really not doing that much work. The closer you get to full extension, the better the leverage, the easier it is to push through that. And the machine compensates for it somewhat. The machine actually gets harder and harder the further out you get. But, you know, it can't get hard enough to overcome that leverage. Once the legs are locked out, I could climb up on top of the weight stack. If you climb up on top of the weight stack, you can still hold it there. So, you want to stop in a reverse direction before that while you still have a good amount of tension on the muscles and the thighs. Also, you don't want to go to lockout because there's a possibility that one of both knees, if you lockout, can pop back. Especially if the legs start getting really shaky. And most people don't have perfectly symmetrical bodies. Most people don't have completely... When they're looking at it. Yeah, proportional limb lengths. And if you've got one leg that's just a little bit shorter than the other, then it's going to lockout first. And in addition to the possibility of injuring that knee, it could cause the hips a little back to tweak just a little bit. And... There's a lot of shipping going on. Yeah, there's a lot of stuff going on. So, you want to avoid lockout. You want to go as far as you can without unloading the hip and thigh muscles. And usually, when you start to get past about 10 degrees or so, you'll feel it. But notice that it starts to feel like it's getting a little bit easier. And that if you really wanted to, you could just almost fall through the rest of the movement. When you get to a point where you feel like you're getting close to locking out, you want to reverse direction. After a few repetitions, you'll be able to anticipate that point so that as you get there, you can slow down so that you can do so smoothly without spending too much time there. To control it. And also, on this one, and on a lot of the other exercises that we're going to be pushing, you're going to be able to bottom the weight stack out during the exercise. You want the weights to touch. You want to know that you've got a full range of motion, but you've got three things that you have to consider. One, again, you want the weights to touch because you want to know that you've got a full range of motion during the exercise. But you want to make sure that you do not allow the weights to rest. You should touch, but you should not let off, and you should not allow any slack in this system. The plates should just barely be touching. If I held a piece of paper in between, I shouldn't have to apply too much force to pull that out of there. And the third thing is, as soon as it touches, you want to slowly but smoothly, or immediately but slowly start the next repetition. You don't want to sit down and just hold there for too long. You want to just touch and just right away, but very slowly, squeeze out of that position. The only exception would be if at any point during the repetition, if you feel like you've lost positioning, that would be where you want to readjust. I'm getting into a bunch of exceptions here, but during the exercise, while you're lifting and lowering, you don't want to squirm, you don't want to move your back to your shoulders, you don't want to do anything changing body position while you're pushing or letting the weight back. If you feel like you've lost position a little bit, then set it down, reset yourself, start the next repetition. Otherwise, don't let yourself rest at all during the exercise. Now, what I'm going to hand you do, this machine in particular, is again, with entry and exit, the biggest thing with this machine is that I don't want to smack your shins on that. What you don't want to do is just step over and sit back in. What I want you to do is stand next to it, sit back in from the side, you're going to swing the feet up, you're going to place them so that the heels are by the bottom of the pedal and feet are angled out just a little bit. Once you're in position, I'm going to hand you push up and back so that your hips are back in the angle of the seat, right back, I'm going to bring this down so that it's pressing, not too hard, but firmly on the shoulders, and then I'm going to move you forward basically as far as we can run and get as close to the weight as possible without a couple of things happening. And those things are, one, you don't want to have any sliding the hips. If your hips start sliding forward, then we're getting you too close to your start-and-lose-barbell position. We don't want to have a lower background. You don't want to feel any pain or discomfort in the hips or feel like there's too much pressure in the abdomen or anything in the knees or ankle. So if you start feeling any of those things as we're moving you forward, let's stop them. Any comment on the vibrates of this one? Best shoes for it. Generally, flat shoes. If you have shoes that have big, cushy bottoms, then people are more likely to have the foot feet move laterally during the exercise. What does that us to on this is a tickle of this one. I don't know why versus the novels that I use a lot. But as it gets deeper and deeper in the set, your toes actually spring out more and more. It's almost like you're using more and more of whatever's down there. I don't know if you have that same experience or not. I haven't really noticed that much. It's always been a big thing for me. I'm like, hell, because you feel it just like... As you have pressure on the feet, you're going to spread out a little bit. But I haven't really paid a whole lot of attention to it. You're going to watch it spread out in the vagrants. So when you heels up a little bit, you want to have heels over that bottom edge. I'm going to bring a little... The heels are definitely on. And you want to angle the feet out just a little bit. There it's good. And make sure that your hips are all the way back in the angle of the seat. And watch out. That's the release angle. Yeah, if you push down, you could go back. Now, to make sure you lay all the way back in the seat. I always look at the medics, too. This one has the pads for the top. Yeah, it keeps you from sliding up and out of the back of the seat without having to yank up on the handles. Speaking of the handles, I want you to put your thumbs on the same side as the fingers. You can still pull. You can still use the arms to help hold yourself down in the seat. But you're less likely to squeeze. And you want to keep the grip relaxed during this one. Now, alternately, some people like to hold on to the pads during the exercise. Either is fine. The important thing is that you keep the grip relaxed. Yep. The only thing I used to do is kind of like that when I did it. I would just actually use the inner front of my hand there. Yeah, as long as you're not gripping, as long as you're not squeezing. Now, something else in this position, as far back as you recline, your head is resting on the pad. You don't want to pick it up. If you pick the head up, then there's going to be a lot of tension in the muscles in front of the neck. But you also want to avoid pressing back. Some people have a tendency, as they're pushing, to start arching back, to start pushing the head into the pad. Let your head rest over. Make sure that you keep the neck relaxed and that you don't press back with the head. Now, once you relax the legs, I'm going to move the seat forward a little bit. And if you start to feel yourself sliding forward, the background, the hips coming up, any discomfort, knees, ankles, or hips, or if you feel like there's too much pressure on the abdomen, let me know right away. If I relax the legs... I'm going to have to relax the legs for a second. I'm going to bring this back. I'm going to drop the weight considerably. And this is not going to be your exercise weight, but I just want to have you do a repetition. I'm going to see how it works. Remember not to lock out. You want to start to slow down and right about there as far as you're going to go. Now, as you're on the way back, you also want to anticipate the start point. Slow down to meet it. You want to let the weights touch, but it shouldn't feel like they touched down hard. You're just barely touching it or you slowly squeeze out of the start. Right about there. I'm going to start to slow it a little further. I'm going to start to slow down there and then reverse direction when you still got me about 5, 10 degrees before a long down. You're going to have to set it down. I'm going to bump the weight up a little bit. The last time he used a medics leg press, I did 760. I don't remember any of the seat settings, but that was a total. Let's put this at 760 pounds total. That was over a year ago. Well, that's about it. We'll try it here and see if it works. This is about 720. Grant and I have no leg press in a couple of months, too. We can always do a breakdown or a strip set together. Generally, what I look for is for people to get about 7 to 10 repetitions in most exercises. If you're within a rep or two of that, then we'll do some forced reps to get you there. If you don't get within at least three repetitions of that, if you fall about three or four repetitions or so short, then we'll do a drop set. We'll bring the weight down maybe to 10% or so. So, what's the set right now? 720. Let's see if I can get 20 of them. Now, take your time to start trying to barely move starting out, gradually. Push a little harder until it starts moving. And that hard enough that you're getting about three seconds in the positive. Breathe through it. Neck relaxed. Focus all of your effort on the hips and thighs. And it's very lightly touched. And then take your time starting out. Bring it back slow to make sure that you touch. You want to get that full range motion, but you don't want to give the muscles even a little bit of rest in between. The neck relaxed. Now, if we're doing a rest pause, it would be a bit of a different thing. But here, I want continuous tension on the muscles. Time for it to relax as natural as possible. You don't want to force the breathing at all. Put it back in the next one. I want to hear the weights touch in between. Don't sit them down, but make sure that you let them touch you good. And slow the negative down just a little bit more. Take your time to move it back. And slow the negative down. Just lightly touch. Start it slow. And then drive the heels through the toe. And maintain that pace. Nice and slow the negative. Don't let it slow you down too much in the positive. And to get at least about four seconds. Don't need to go a lot faster than that, but try not to let it slow you down much more than that. Slow it down. Slow it down. Slow on the way back. Three to four seconds on the way back. Just slow on the way back. Play it all the way down. And right away. Stop even. I'm going to hand it back to you. I want you to keep it there. Ready? It is yours. Keep it there. Keep it there. Keep it there. Five more seconds. Four. Three. Two. Do not cross your legs after that. So we have to one side or the other. It doesn't matter. There's nothing to do on the other side. Make sure you've got both feet on the ground. Yeah, when you stand, don't try to walk right away. Just stand for a few seconds. Make sure you do that before you try to take a step. Yeah, next week. Step out yet. Make sure you've got both feet on the ground. When both feet are on the ground, then stand. Stand for a few seconds to make sure you can do that. Then walk. I think the thing with my toes is that I go through it. I tend to get off my heels. You don't want to do that. I'm going to keep it down. I'm going to keep the heels down. Just put it all on your back end of your quads. If you start coming up on the toes, the tendency is to focus more on extending the knees and not so much on your hips. That's what I'm thinking about. Yeah, and you don't want to have that. You want to have it. Yeah, because the quads, the quarter sets are already a weak link to the leg press. Yeah, are you kidding me? Yeah. Next week is the front or underhand grip pulldown. A couple things, and first, it's going to be the grip. A lot of people don't realize that there's war to grip during exercise than just grabbing the bar or grabbing the handles. How you grip or how you should grip is different whether you're pushing or pulling or doing a rotary exercise. If you're doing a pushing exercise, I'm going to demonstrate it in this place so that you can see. You don't want to grab from the center of the palm. What happens is, if you grab apart from the center of the palm, as you wrap your hands around it, this skin back here starts to fold over. And then regardless of what the hand is positioned in at the start of the exercise, eventually it's going to pull so that you get a straight line from your wrist through that handle in the direction that you're pulling. And in turning, it's going to pull on this if you get calluses that can tear them. What you want, if you're doing a pulling exercise, is to start by placing the pads right behind the fingers against the handle on the side from the direction that you're going to be pulling from. So that if you're pulling down and back, you'd start with the pads behind the fingers here, then wrap the fingers around and then clamp the thumb over the middle and index fingers if you can. What you don't want is to start here and grab this because it's going to end up pulling like this anyways with a heavy enough weight and pinching all the stuff back here. Do you have hooks? Or do you want to use an echo? Don't use hooks. If you've got a problem with those true believers, yes, if you want to develop a pussy grip, basically. If a person has a neurological disorder, if a person has a hand injury, if there's some reason that they absolutely cannot hold on, then hooks are great. Hooks are great for people who need them, really need them. If your hand works, you should be using it during the exercise. In fact, if you can't, you should be doing additional grip work to strengthen that. From a practical standpoint, and I know a lot of people train because they want to look better, and there's a lot of general health and fitness benefits to exercise that don't specifically relate to picking up or pulling heavy stuff. But from a practical standpoint, to be able to apply the strength that you develop and a lot of different activities, you need to have strong hands. You could have the strongest hips and thighs and back and shoulders in the world, but if you have a weak grip, you're not going to be able to pick up things over a certain weight. Your hands are literally your interface between the rest of the body and things that you're trying to manipulate, whether you're lifting or pushing or pulling them, and it's ridiculous to develop pulling strength and not have a grip to apply it with. Anyways, I'm going off on a tangent. What we're going to do during the exercise is set the seat so that it's just high enough so that you can barely reach this. And the reason I want that to demonstrate the lightweight is so that during the exercise you still have a load in the muscles in this. You don't want to have the weight set down. Now, we're not going to really stretch out on this one. You want to go until the elbows are almost but not completely straight, and you want to let your shoulders up, but you don't want to go way real far out on this one. You want to keep everything tight. And something else that I should mention is that you've got a couple of things going on. Your elbows are bending, your shoulders are extending, the elbows are coming down and back, and you've got elevation and depression in the shoulders during the exercise, and you want these things to all start and end at the same time. You want to have the timing down between the different parts of the movement. What a lot of people will do is this, where they go until the elbows are straight, and then they let the shoulders up, and then they initiate the movement with shoulder depression, and then they start bending the elbows. What happens is, as soon as the elbows are almost straight or straight, and you start doing this, you're spending all this time doing this movement while getting your biceps a break. What you want is as you're letting the weight back up, let the shoulders come up, the elbows go forward and up and straighten in time so that as soon as the elbows are almost, don't let them lock out, because you want to keep a little bit of tension in the biceps, but almost straight, your shoulders should also be in this position, but you don't want to let the elbows straight and then go up and down, and you want to start bending the elbows. The start of the movement is the elbows bending. You don't want to shrug it down and then start bending the elbows. The elbows should be bending right from the start of the movement. So the idea is to keep the one motion. One motion. You don't want to break a bunch of little movements. And as you're pulling the arms down and back, you should also be pulling the shoulders back, almost raising the chest to it, almost like you're trying to touch your elbows together behind your back. And the elbows, shoulders, everything should be moving in time. Do you prefer this over the medics pullover aside from the bicep work, or do you prefer over the medics pullover next to you? I prefer to pull down, just because you're addressing a lot more muscle mass on one exercise. Pullover is a great exercise. It addresses a ton of things. The upper back, chest, the down muscles, back and shoulders. You're working a lot of stuff there. You're doing pretty much all that and your biceps on this one. Without getting into it too much. Good question. The medics pullover. Absolutely. If a person is coordinated enough to use it correctly. It's a real quick thing. You don't want to look at the movement arms. Now there's pros and cons. When a person is starting out, one very, very important consideration, one a lot of people are not even aware of, is that you have a hierarchy of motor learning difficulties. Certain types of exercises are more difficult to learn than others. And independent movement arms make it more difficult to learn than exercise and infuse movement arms. The medics has independent movement arms. But they do for a very important reason. And Nautilus is not. The Nautilus ones won't just stay, they both move on one plane. And the problem with that is that the shoulders have less range of motion in this plane than they do if they're moving out a little bit of an angle. The glenoid fossa, the little depression that the head of your humerus sets in is not angled forward, not angled straight on the side. It's actually angled forward at a little bit of an angle. And if you have somebody stand with their back flat against something and they raise their arms straight up, they can usually get about there before they have to start arching the back. But same position, if you come at an angle, you can go much, much further. You actually gain a significant amount of range of motion going that way as opposed to going this way. More importantly, and it's not so much range of motion, but here's the real thing, when you have this movement coming up and back as opposed to this movement, it's less stressful and safer for the shoulders. And you'll only curve and grow. Yeah. The handles are not angled in on this one either. The handles are actually at an angle. So when you're doing this movement, the tendency is not, if you notice, my arms aren't coming down and back like that, but the arms actually come out and back at a little bit more of an angle. The machine is moving so that the handles are going in pretty much one plane. But because of that angle, it's a little bit more comfortable. People tend to do that more. Good question because we're kind of going on. Is there a reason the medics pull down or pull down the design this way facing outwards versus the nautilus pull down which is where you're facing upwards at it? The reverse, basically. I think this is actually better because if you watch one consideration with exercise equipment design is that when you have a pushing or a pulling movement, you have an arc that is congruent to the path of movement prescribed by the parts of the body moving. Now, when you're pushing or pulling, you can push or pull in roughly a straight line, but most human movements don't occur in perfectly straight lines and with any push or pull, the main rotary movement is around the shoulders, in this case. And if you have a movement where the axis of rotation is behind, it's coming down and back like that. It's basically moving in an arc that is not perfectly congruent, but it's more congruent with the arc prescribed by the body as it's going through that movement than if it's coming down from the front. Now, the way the nautilus nitro is set up, it comes at you from the front, it rotates from the front, but they have a swiveling and a freely moving bar at the end of that to kind of accommodate that and compensate for it. Otherwise, if it was a rigid movement arm and if they didn't have that joint in there, it would feel really, really weird. And the same is the case with compound rowing or seated rowing machines. The nautilus seated row rotates from below, but it's got those freely moving arms at the end of it, and they have to do that because otherwise it's really awkward to come up and back as opposed to... because if you're pulling straight back, your hands come down and back as your elbows do. You have an arc that looks like that. You don't want to have an arc that looks like that while your body's moving like that. And the medics row is like that too. Nautilus makes great equipment, and if a person does not have the money for medics, or if they don't have the space for it because the medics machines are a little bit bigger, the nautilus nitro is the next best thing to it. And they're good machines. They're very smooth machines. They're a little more space efficient, more cost efficient. The medics stuff is awesome. If you've got the space for it, if you've got the money for it, then it's pretty much the way to go. I've recommended nitro to a lot of people too. It was a better fit for what they were trying to do with their situation. And again, both of them are really good machines. The medics have some advantages over that. Are you ready to get started now? You should just get it with your fingertips because it might look like we've got it, but when you've got a weight pulling you up yet, the belt is going to stretch a little bit. The tissue on the front of the thighs is going to compress a little bit, so you're going to come up with a little bit. So you can just barely get that with your fingertips. Don't push it down yet. Try to get the handles first. Can you get the handles with just about the favor tips? We're going to bring the seat down. You have to step out for a second. Watch out for the foot lever. They don't want to have your banging shins. Probably just one down should do it. Remember, when you're getting your grip, put the pads behind your fingers against the handle, wrap your fingers over, then wrap the thumbs over. You want to lean forward a little bit. Don't let the back of your head touch the seat. That's mainly there, so you just don't bang yourself in the bar and your head is not actually meant to be leaned against during the exercise. You don't want to have the head back against that because if your head is touching, your tendency to feel tense. Back to the knee to be on it at all. Put it straight up and down, it's fine. You want to have a little bit of a wider grip. The hands should actually be just a little bit outside of the shoulders on this one. Right about there is good. I'm just going to have you do a repetition so we can see how it looks. If it looks good, get your belt in and get some weight on your razor chest, think about pulling the elbows down and back, pause, and let it back swell. It's not like that. Now remember the timing too. The elbows, the shoulders, the elevation of the shoulders, all that should start and end at the same time. Now looks good. Have you set it down, get belt in, crank the belt about as tight as you can. Have you used this one before? Nope, never seen it before. I'm familiar with the Novels pretty well. We'll see how this feels in the actual drive out there starting out. It feels like it can always bump it up a little bit. I was doing a 2.15 on the Novels Nitro. 2.15 on the Novels Nitro? For about 8 reps and 8 reps. We'll try it there. Yeah, by the same sheet. The weights are different between the two. Novels Nitro, you can't compare machine to machine because the weight prices are like that too. The weight prices are like that too. The weight stack is completely different. You've got roughly a foot-pound or a less of work for every pound on the weight stack on these. Whereas the Novels ones, you might have one and a half, maybe two foot-pounds of work for every pound on the weight stack depending on the differences in the stroke. There are advantages to this. There's advantages to that. If we go into an hour talking too much about that stuff and I get anything. Time with convention. If anybody's interested. There are a bunch of other things to talk about. It's about the workout. Bring it down a little bit. Start your grip from the pads behind the fingers. Press that pedal down. Bring it down. A little bit wider. You want to have it just outside of shoulder width. Try and really clamp your thumbs down over the nails on the index and middle fingers if you can. Head forward and gradually press for the weight. Let up easy so they gradually let the weight up to the arms. When you get to the end, I want you to pause but I don't want you to really start squeezing right about there. Is that going to be doable for at least about seven or eight reps? I'll make sure. You want to go into the elbows but not quite completely straight. Just barely there. That's when you want to start. Just don't want you to go to a point where you can possibly let some slack in the system on. Tension on your biceps throughout the exercise. Starting with this next repetition for all the rest of them. When your elbows are as far back as you can pull them, I want you to think about pulling your elbows into the back of your ribs. Pause. Slow and negative. Icing slow. Drive the elbows down back. Raise the chest. Touching elbows back in the ribs. Pull to keep breathing. And start to let it back. The pulling exercise is the tendency is for people to start to pull their bar up in a finished position as the exercise gets a little bit harder. Be aware of it. When you first get that position, mind full of your breathing because you need to squeeze but keep breathing and slow it down. Take your time. Pull it up a little bit further. When you go until the elbows are almost straight and then focus on bending your elbows and squeezing your biceps. Good to get up. I didn't use hooks. No. Back on legs. Don't use hooks in the grip. You don't want to get too far past your grip on that one. We're going to do a pushing exercise next though so that won't pay you that much. We've got a couple of adjustments. You want the legs and the seat back and then we're going to pin it out. The height of the seat, on this one you need to what you want on the medics machine you want the seat high enough that your hands are just a little bit below the chest in the starting position. You want the back of the seat far enough forward so that in the finished position the hands are only a little bit apart. The medics has that. The nitrizing of that far enough. Now, the nitrizing of that far enough for the medics. You can pin a regular weight stack but it's a lot easier to do with the medics weight stacks because of the way they're designed. You can make some guesses with your height for the weights. I think that's something we need to do. Actually, first I'm going to just demonstrate real quick. On the pulling exercise we just talked about the grip. You want to start with the grip on the pads. You want to do almost the exact opposite with the pushing exercise. You want to have the handle lined up so that in whatever direction that you're pushing the heel of the palm is in line with the handle's basically right there. We're going to put it right by where the curve is in the handle. That's why I did the kind of matchup that I did with these back rollings. There's a curve of padding right about there. That's generally where you want to have that. We're going to have you positioned so that the hands are a little bit below the chest starting out. There's a couple things with the chest press. There's a concept and something that Kent Hutchins wrote about a long time ago. It's the real versus the assumed objective during exercise. This is lifting. If you're using a machine they're more focused on the movement of the machine or the movement of the barbell than what their body is doing during the exercise. There are hundreds of ways to make these handles go back and forth to make the weight go up and down. We can stand over here and pull on it. We can sit here and lay it on. We can come up with all sorts of crazy things. People do stupid stuff. During the exercise the machine is designed to provide resistance to a specific body movement. How the machine moves is not so important as how your body is moving. The machine is designed to provide resistance to that body movement to address those particular muscles. If you change the way your body is moving during the exercise you change either the muscles involved or you change the degree to which the muscles you're trying to work on are. And you're repeating the purpose of the machine. Now, the chest press is a good one to use to explain this to people because it's one where there's a really obvious thing that people do. You're trying to work your chest in front of your shoulders to try sense, mainly. Other things are involved, which you're trying to hit. Basically, you're flexing your shoulders and you're extending the arms. What you'll see is as people start to fatigue on this one they'll start to slump forward. Notice I'm not doing anything with the shoulders or anything with them. I'm not even, you know, protracting my shoulders. My shoulders, my arms are still what I'm doing is leaning into it. Almost turning into an abdominal exercise. And your legs are going to kick out in addition to that. People do all sorts of slave stuff. I usually just cross my legs and stay there. But it's important, and not just the chest press but everything, to keep in mind that the important thing is not making the handles or whatever you're doing during the exercise. You know, with the machine or the barbell but it's how your body is moving. You never want to change the way your body is moving for the sake of getting the weight or the handle smooth. You're completely defeating the purpose. And the thing that I want you to focus on is an exception to that though if it's like the last rep that you know you're not going to get otherwise. There are some some things there. There's an exception that proves the rule. The exception. Here's where that might come in. For example in cheating with a barbell curl of an example suppose you're doing a set of curls. And you get to a point where you absolutely can't get that last repetition. You cheat a little bit with the body to get the top position so that you can lower it properly. And that might be an example. Thing is there are some exercises where you can do that and there are some exercises where you can't do that. This one. If you can't lock out the arms doing this moves the handles but it's not going to get you any further. If there was some way you could get the arms out and then go back and get a full negative then that might be one thing but it's a thing where you got to look at exercises by exercises and it also depends on how you get it there. If you finish the rep by altering your body mechanics and you do so without compromising anything then you might be getting some benefit out of it to get that extra negative. As long as you do the negative correctly but if you're using a lot of momentum if you're trying to bounce the weight up or if you're doing something that would compromise safety then you don't because you're going to probably do more damage than whatever benefit would be worth to getting that extra negative. For the most part unless you really know what you're doing and quite frankly that's not the majority of people who work out. Most people should as much as possible try to maintain strict form. Now on the chest press you want to keep the chest high. You should have just enough space that you can fit a hand between your back and the back pad. Doing that prevents you from doing that most common cheat. If you're not rounding forward then you're safe on that. Also you want to make sure that your shoulder blades hold together a little bit on this one. You should feel like you're almost squeezing shoulder blades together as you're pressing out. What you don't want is for this kind of a thing where you're slumping forward something else to watch is the shoulders coming out. Some people start to let their shoulders come up. You want to keep them down. Also the elbows. The elbows shouldn't be tucked in a little close to the body. They shouldn't be way up to the side. Elbows, if you have your arms straight they should be 5 degrees in the soft body. You don't want to have them way out here. You don't want to have them way down here. They should kind of point off at an angle. Now with the chest up the head moves back. What you don't want though is for your head to touch the pad because then the tendency, especially when you're pushing is to start to bridge with the neck. You want your chest high but you want to have the head forward and chin down slightly so that you don't have a lot of tension in the back of the neck. The hands are high enough so the hands are just below the chest and the starting position. We're going to have the seat back forward far enough and I should actually bring this a little bit further forward so that when you approach the end of the movement chest up and shoulders back the handles end up just a few inches apart. There's no lockout of course either. There's no lockout. You go until the elbows are almost but you don't really lock out. They're almost but not completely straight. We're going to start or we're going to pin it to start so the hands are right at about the chest. You'll notice the elbows come down as they go back and beyond some point the elbows start coming up. We don't want to pass that point. We're also going to see what's going on on the chest and shoulders because you want to feel a stretch in your chest you want to feel a little bit of a stretch in your shoulders but it shouldn't feel like it's really tight across the chest and shoulders. I want to actually do the lower back in England. He's huge. Lower back is like his life's focus. He's getting like a PhD in that. Lower back pain is pretty awesome. He's huge but he has access in London like the best medical equipment all the medical versions. Let him do that because if we start on this we're going to spend a lot of time because there's a whole bunch of stuff. We can spend about half an hour just on the lower back machine. I want to use it. Awesome machine. London. Take a seat. Start the handle. Start your grip from the pads right on the heel of the palm. A little bit higher. You want to have the palm right about the curve of the handle on this one. Raise the chest, arch the back inch. Just a little bit of space. Pull your shoulder blades together. The starting position looks good. I want you to slowly press out and see where you've finished up with this one. It feels kind of like my wrists are going to come down. It feels like the wrists are going to come down. I'm not going to hands down a little bit. Also move them up. It's going to feel at first like you have to have the hands behind it but remember it doesn't go straight forward. It actually comes in. If the hands are just a tiny bit to the outside it's fine. They're not going to slip on this one. It almost feels like that's the perfect spot there for me. That's fine. That's where you used to do that. Keep your chest up. Pull your shoulders back. Pull your shoulder blades together. Just a little bit of space between the lower back. Let it back slowly. As you're letting it back keep the chest high though. How's the shoulders? It should feel a little bit of a stretch but it shouldn't feel like the joint is tight. It feels like you used to do it back when you used to do this. I'm going to bump this up a little bit. How much on the mitral? 4 or 8, maybe 9. Try that again. Give it one try to just go. If it ends up being too heavy we can do a drop set. Or a few force repetitions. Again, chest high. Shoulders back. Pull the shoulder blades together. A little bit of an arch in the back. Think about squeezing the chest and shoulders and as you get out a little bit further focus more on the triceps and you want to turn around just to it. You should be almost there. Slow it down and lightly touch. The bottom out on this one should be treated just like the leg press. You want to anticipate it, slow it down to meet it so that the weights touch but you don't set them down. You immediately but slowly start the next rep. 2, 3, good. And then just a little slower on the negative. Relax as naturally as possible. The tendency of pulling exercises is to hold the breath towards the end of the range of motion. It's the opposite when you're pushing. As the exercise gets harder be really mindful of your breathing as you start each rep. Again, if we're doing powerlifting if we're doing some competitive stuff with a shorter duration positive and if a person has had anything that would counter-indicate it it's not going to kill you. But here I want you breathing continuously slow on the negative. Watch that you don't get too close to lock out. Chest high. Really almost exaggerate the arch and squeeze. Watch the breathing slow on the negative. Let it touch but don't set it down. Start it slow and then I want you to gradually push a little harder. Keep pushing. Even if you can't move it you can still try to push against it. Chest high, raise the chest. Breathe, raise your chest. I'm going to hand it back to you. Slow on the negative. Even slower. Now let it touch but don't set it down one more. I want you to continue to push as hard as you can. Relax the grips. Keep pushing. You can keep pushing. I'm not helping that much. You might not feel like it. I'm going to hand it to you. Hold it right there. Stop it. Try to stop it. Try to stop it. Don't even lower it. Just try to put the brakes on. Keep pushing into it as hard as you can. Five more seconds. Don't let off. Even if it touches, don't let off. Two, one, ease off. Okay. With the sear to roll, we're basically doing another pulling movement. So the gripping is the same as the pull-down. You start with the pads right behind the fingers. Grab the fingers around and clamp the thumb down over the index and little fingers. Your grip should be right about halfway between the top and where the handle starts to curve. You want to have your middle muscle and your wrist in line with where this rotates so that as you're pulling, you don't have the wrist end up getting bent up or bent down as you get towards the end of the movement. We're going to put this just far enough back so that at the start you really have to reach for that. You should have to reach for that. But I want you to really have to reach for it so that when you arch the back a little that's even when the shoulders form and the arms almost straight, the weights don't touch down. You want to stay loaded into it so you're going to kind of slump when you're getting the weight but you're going to arch your back to load yourself into it. The starting position is just where the weights are. So the weights are just off and we'll adjust the chest pad for that position. Now, a couple things you want in this position actually that's skipping over some stuff. Now this might seem like a picky little detail but whenever you've got a machine like this where you're facing into it when you get into and out of the machine you want to walk straight in straight back out. If it's like a chest press or like this tricep machine pull down just kind of sit back in make sure that you're aware of anything you can bang your shins on but there's not a lot to it. So straight in and straight back out is if you've got anybody that's got any kind of knee issues hip issues, ankle issues if you're standing next to it and you're doing this and turning getting in or if you're on it here and you're turning getting out you are rotating around the hip, knee and ankle on the other leg and the carpet grabs pretty well and these shoes definitely do. It's not a big deal. People get on to and off of bikes or your head's elsewhere doing this You're doing this to your head's elsewhere so not only you're doing this on your body That and if somebody just finished that leg press or just finished the leg extension or deadlifts or anything that really fries the legs something that normally would be an easy thing you lose your balance a little bit you over rotate, you end up tweaking your knee or your ankles and it's just real simple you just straight in, straight back out that's swinging the legs on or off also if you're coming straight into this versus doing that doing that you're suddenly face to face with that which if that's further forward end up banging your head on it if you're coming this way you're aware of everything in front of you the entire time getting in and out pain tolerance During the exercise your feet should actually be behind your knees if the feet are in front of the knees you can position where the leverage allows you to pull back same thing we talked about in the chest press you don't want to change your body movement for the sake of moving the handles you want to maintain correct body movement well this is what a lot of people do on this one they can't pull any further they start to arch back they're trying to move the handles instead of focusing on doing the body movement that they should be during the exercise if you put your feet so that your toes are behind your knees you have you know if you drop the weight the way down you just face to face in fact I can't get off the thing very far but here you can do that if you get your feet back behind your knees you have no leverage to get your chest off the path so once you're in position just bring the feet back so they're just behind the knees and then just you arch the back a little bit the shoulders should still be able to move all the way forward all the way back again you're not looking for really, really extreme stretch but you want to have the movement around the shoulder joints back and forth as well as the movement of the arms movement of the forearms I'm actually going to bring this forward just a little bit I've got big long monkey arms I've got shoulder snatch arms so it might need to go a little bit further forward again you want to stand behind it come straight into the seat remember the grip the center of the straight part of the handle about half way between the top and where it curves start with the pads behind the fingers and I'm trying to clamp your thumb down on the nail of the index and middle finger if you can if you bring your feet back then arch the back a little bit you got to move it back because I want to have this weight stack gap a little bit when you're in the starting position about there so that you don't unload as a general rule if you're doing a pushing movement you want to be as close in as you can without excessive stress on the joints with a pulling movement you want to be as far away as you can both cases are so that you get as much range of motion as you can out of the shape here we go and this is not the work way I'm just going to hand you a few repetitions and see what it looks like now you want to make sure you keep the head forward chin down a little bit there's a bolt right down there I want you to focus on that you definitely don't want to move the head or neck too much in this one you need a lot of tension and a trapezius back in the neck try to bring your elbows as far back as you can at least get your elbows a little behind the ribs is that it? a little further really drive the elbows back it's an exercise too moving it ever had access to one? we're not too about there and how's the weight? it's alright after the pull down now you can be able to handle as much as another pulling movement we'll stay with this one let's keep going I feel like it's too light on it I wasn't even just staying starting I was just kind of do you want it heavier or is that good for again guess well because after doing the pull down it's going to be let's stay with this one start from the pads behind the fingers clamp the thumb down and the index middle finger again and then just kind of raise the chest arch the back a little bit head forward and down that's good focus on bending the elbows at first and then as you get further back focus more on pulling the elbows back pulling the shoulder blades together as you let the handles back forward think about what we did on the pull down with the timing the shoulders should all be moving together so that when the elbows are almost straight the shoulders should be forward same going the way back you want to pull your elbows or bend your elbows as you're pulling the shoulders back so the elbows are bent as far as they go shoulders are as far as you can pull them at the same time between all the parts of the movement so that everything is continuously working throughout the exercise even if a muscle is just holding a weight it's still working but you're actually a lot stronger holding a weight through lowering than you are lifting so by having one segment not moving well in order to finish this up it's almost like giving it a little bit of a break during the exercise now I want you to start squeezing the shoulder blades together and allow a little bit of a stretch in the back don't let the elbows completely straighten keep just a tiny, tiny bend allow a little bit of a stretch between the shoulder blades feel it all the way across the upper back ride the elbows as far back as you can squeeze the shoulder blades together breathe all the way through focus on bending the elbows a little further a little further and not just breathe more scale one to ten how is it? slow down look at the chocolate maybe it's bad to get into my good bucket oh yeah, that makes it a little bit more difficult when you're past two years at the 21 convention I talked a little bit more about the basics of high intensity training the intensity, volume, frequency this year at the 21 convention I'm going to be discussing the principles of high intensity training and exercise performance nuts and bolts performing the exercises range of motion, speed different high intensity training techniques for eight people I'll also be providing a workshop where you can get hands on experience and professional instruction applying the things that I'll be talking about in the presentation here at one body personal training in El Timon Springs about 15-20 minutes or so from the convention and it's limited to eight people it's going to be about four hours we're going to go over a lot of stuff even more stuff that I'm going to talk about in the presentation and we're going to go into a lot of detail and everybody's actually going to get to try the stuff with me, supervising them because it's one thing to hear about it it's one thing to read about it but high intensity training and especially the level of effort involved and the definition of detail or form is something that it's really got to be experienced to be appreciated I've only got so many hours and I have so much space so it's going to be a first come, first serve for eight people do you want to announce the price yet? price yet 250 yeah limited to eight people I recommend it as someone who can really stand right now we'll leave you feeling like Anthony Hey guys Anthony Johnson here from the Dream Lounge and the Tonic Convention Drew just kicked mass in his new studio and I want to let you guys know that I am trying to get Drew out of London the costs are a little bit high Drew is translating flight, lodging and all that but Drew is willing to do it especially in light of the popularity of the podcast meaning that he and I did on daygame.com with Andy Yosho so we've set this up that if you sign up for London by May 15th and you comment and how you heard about the site that you want Drew Bay in London and if you guys sign up by that date May 15th I will give him my absolute best to fly Drew out there and make that happen so you guys can meet him in person experience what he has to say for all we know do it over a small workshop in London like he's doing in Orlando we can set up a arrangement of the studio out there plus I'll be right there to answer any questions that he has it's one thing to watch videos to pass ones even to read the stuff online but if you have any particular concerns stuff about your diet, stuff about your training that you want to know I'll be able to answer those questions for you while I'm there there is nothing in the world like face to face access and Drew coming to London is exactly that not even considering doing a small workshop like you're talking about in Orlando where you go through the exercises in the facility in London that is enough of an interest May 15th mention you want Drew out there and I'll make it happen I want to make it happen anyway so let's work together and do it