 Hey guys, welcome to the dream lounge podcast the third edition or something like that Today is another question from a reader It's pretty simple and something too complex and it's gonna relate and then to Body weight exercises and performing a body by science protocol Type protocol even using just body weight and simple equipment So the guy's name is Daniel. He emailed in Messages as follows. Hey, Anthony. I recently finished reading body by science in theory. It was very informative and incredibly interesting The problem is that in practice. I have no access to any good machine. I'm from Israel No, not all those are Maddox equipment in this country Taking a break from the quote here. I actually don't know if that's true. I bet there's at least some in Israel I'm not 100% sure, but it's something worth looking into Yeah, I mean anywhere in the world. There's probably a few noddles machines hanging around at least in the developed world I don't think that would be true in third world countries moving on Body by science offers a program done with barbells, but said program consists of five exercises Which require a strict form Which is hard to keep while on heavy fatigue and are somewhat I'm just reading this verbatim by the way guys I don't think English is this first language, maybe Hard to keep on heavy fatigue and are somewhat dangerous over at press squats deadlifts barbell row and bench press All these are either dangerous or requires strict art form to perform Yeah, I totally agree Sorry if that was too loud there guys. I totally agree some of these are dangerous And even if they require a strict form like you're saying you probably shouldn't be doing them I've gone on and on about that with barbell squats in particular above all really Yeah, you should not you should not be doing those. It's just a waste of it's a waste of your time It's completely unnecessary. There's no good reason on earth to do barbell squat Other than maybe if it's your sport, so you're doing barbell squats To do barbell squats in and of themselves as an end of themselves because that's your sport That's that's what you're practicing to do. So you should do them probably Other than you know, if that is your sport, we should fucking quit. I thought I said but yeah moving on Little rant there for you guys To what the end of the quote for all get into kind of answering his questions He says my question is then what movement should I do to get my full body working and every exercise without having too big of a volume? And with that requiring to compromise safety or needing strict and hard to keep form so I guess the contradiction you're thinking Daniel or the flaw is that And I can see how someone would get this they rebotted by signs You're like, oh the big five is going to change my life and then they're like, I don't have access to these magical machines Not to knock medics and models equipment, which is usually really good. I use models equipment to this day But yeah, someone might get this impression that if you don't you know had those machines You're just stuck using just dumbbells and barbells and then the barbells in particular prevent not prevent present Hopefully obvious problems particularly a barbell squat and the deadlift even as well as maybe they're red press That's definitely a an exercise build us the most talk quite a bit about it at the 21 convention and elsewhere that Might not be appropriate to do the free weights and then even with machines, you know a question is still whether or not you want to do it I don't do them so my my biggest answer As far as a generator to a deeper answer is that you don't need any of that stuff to do a body by science Big five Or even anything resembling that you know a high-intensity training type protocol or Method of training will say you don't you absolutely don't I Think of this out for myself pretty quick when I was I went to Australia this year And I knew I was gonna be away from home from my precious arcs fit omni for God six weeks just about Maybe even longer. It was a long time. I was gone. I went to California, Australia for the 21 convention in Indonesia Fiji lots of places and So I didn't just stop working out. I just figured out pretty quickly What I wanted what I needed to do and then what I wanted to do based off Kind of what I was able to do while traveling So long story short is you can do, you know, really intense exercise whether it's single joint or multiple joint exercises while traveling or if you live in a place where you don't have access to anything any kind of Common tools like select rise machines or free weights barbells and dumbbells Body weight. I mean I would challenge those of you listening to this very podcast just to do 10 quote-unquote super slow body weight push-ups in in really good form Just do your best. I mean it doesn't have to be absolutely perfect. Just try getting 10 if you weigh anything It's really hard because each push-up takes close to 20 seconds So by the time you're done, I mean you are if you do even 10 you're fucking roasted at the end And it is every bit as hard as a noddles chest press or medics chest press and so on Now over time that can present a little bit of problems, but well No, we're good Thought I had a button here Over time is build a Simone discusses in kangaroo and exercise that can present problems as far as progression a Body weight push-up is kind of a body weight push-up. It's based off your body weight So once you get stronger, it's hard to make them harder without just doing more or do doing them even more slowly Or if you're particularly courageous doing them really fast the which I don't recommend at all the ballistic push-ups All that bullshit the clap ones and the single arm I've seen God on YouTube this one guy did like uneven ones He he on he purposefully rearranges his arms to be like different levels on the ground Just seems like a really bad idea But you know all that aside, I mean body weight push-ups alone Should keep a trainee that's new to body by science busy for a long long time Like six months long long time easy and why is that again ten is Is probably a number of push-ups? I know how ridiculous that sounds that a lot of people can't get if they're taking ten seconds Or even close to it to go up and down during a body weight push-up So yeah, I mean even getting the ten percent people is gonna be a difficult thing in and of itself and Then what then they can do 11 12 13 they can use I Guess if you finagled it to you could use like a resistance band to make it harder would that be a little bit awkward? But yeah, I don't need to go on and on about body weight push-ups That's just one example of something you can do that is really simple and obviously you don't do anything about the ground and yourself and The will and the intelligence to go really slow while you're doing them that takes care of a good chunk of your arms your chest your shoulders and Even your abs are brought into a push-up like that Then there's other things you can do to do body weight and there's people that have written about this better than I have I've written very little about it probably but just to name a few Conditioning research because I ha ha cock. I was screw up his name He wrote a book called Hilfitt that's for like hikers and backpackers and whatnot But really and I think the mask I'm Michael on Smith has written this to almost verbatim Like the book's not just for people who go backpacking and hiking. I bought the book that I buy it I had it just sitting around. I read the book more accurately Hilfitt by Chris and It's great. It's a really good It's useful. I guess what I'm saying is for people who want to travel which is which was my case But anyone who really like this guy Daniel Who we don't have? Good equipment who don't have any equipment. Maybe in this case laying around and So the book teaches you how to work like basically your entire body in a body by science fashion without like anything Anything more complicated than like a backpack or a towel so it's great and when you when you read Hilfitt and especially if you've read body by science before Hilfitt You'll I think pretty quickly realize if you're creative at all Had to do even more things that are maybe not even in the book for example You can do I don't know if this is in Hilfitt or not. I'm not sure you can do like tricep extensions a static tricep extension It's really hard just using a desk and then I've seen Chris post as well I haven't done this personally but a tricep extension you can even that's not you're not you know I mean kind of feedback when you're doing that But it's still really hard and just do it like a minute and a half It's like a body by science time and a load You could use weight scales make a bathroom and you can actually get like a crude You know force read out as you're doing it to make sure you're not cheating But you know you can also just be honest with yourself when you're doing it and make sure you're working hard That's the way to do that no matter where you're in the world no matter where kind of equipment you have And it just goes on and on you can do body weight squats that just do them really really slow You can do heal raises body weight only you can do a bicep curl static That's very hard. This is what I did when I was traveling using just a resistance band for like five ten dollars or whatever on Amazon So yeah, if you're creative and you have a basic understanding of how your body works and the movements that you want to do it's not that hard to do a really intense really effective really safe workout with body weight and Maybe something as simple as resistant fans So again Chris Icock from conditioning research has written hill fit Which is fantastic for learning how to do this especially if you have body by science as a background going into reading that book Which is really well written really to the point really concise highly recommend it. I'll See if I can find a link. I want to say that Michael Allen Smith the masked guy from Seattle or something He's written a little bit about body weight exercises as well And then drew Bay. I'm pretty sure I was also quite a bit on body weight exercises, but I mean a lot of it comes down to Something I want to say I saw build a Simone say in an interview with Chris Chris on conditioning research a while back that Bill's book was not so much about movements as it was like biomechanics and Muscles so rather than training movements. It's about training muscles And if you can get an understanding of how to do that or at least how your muscles work and what's safe And what's not safe and what you should be doing and we should not be doing like you know go into an extreme in a range of motion or moving fast It's really not that difficult. I mean I didn't have a lot of experience of body weight exercises before I traveled for the by the Australia 21 convention this past November and December, but You know the minute I got out there I figured out Just with my body and the couple resistance bands I brought that it was really easy to do a lot of different things You know something else to figure out that was actually really good was shrugs with resistance bands tied around my feet That was really good, too So yeah, I mean that's my answer man, you know, what kind of you ask what kind of movements Daniel asked What kind of movements should I do to you? I'm a full-body working and I've exercised. I Mean it's there isn't a whole lot to be doing It's more so understanding your body and understanding how to do Those movements that work the muscles that you want to work So a pull down a row. I wouldn't say an over-op press necessarily But your shoulders your chest your arms Your upper back your legs heel raises just like little Simone shows them in his YouTube videos You know, I do I have an omni, you know the arcs foot omni you guys see me use in video and stuff Dude, I don't it does hill raises just great For added resistance, but I don't ever use it. I've never used it for hill raises. I don't care to use it I don't even use I have access I go to a gym near my house sometimes for some other exercises. They have good machines for and Man they have you know a whole set of dumbbells all the way to a hundred and hundred something pounds I don't ever use those for hill raises and I can I've used up to like 80 pounds a single dumbbell for a hill raise It's totally unnecessary as far as for me. Anyway, I do I weigh 180 pounds and five nine and I can do single leg hill raises congruently. It's like Bill shows them It's very obvious to when you do congruent heel raise. It feels like you're doing you feel the effort very immediately very obviously But yeah, I don't ever use I don't even need and I have my calves there I think in great shape relative to my body and I don't ever need to use extra weight one leg is fine And it's totally fine. It's totally safe And it's it's all you need is your body weight at least if you're someone like me and a lot of other people pride the same People are skinnier. They're not the calves. I can be as big so even if you're a little bit smaller It's not gonna be a big deal So yeah, learn how to use your body Daniel. It's uh, it's not as Intimidating is gonna might intimidating as it might seem at first and you're not gonna appreciate how seeing all the the exercises and body by science on like $10,000 select rise machines with like super slow retrofits and ultra lubrication guide systems all this fucking shit Actually, I don't know if that's in body by science or not, but they definitely show all these machines that Maybe they're not common where you live or maybe they're really hard to find And yeah, dude, you don't need them. You need to learn how to work your body there's a million ways to do that and Drew Bay Michael Allen Smith and Chris Icock have plenty of information on how to do that in a safe and appropriate manner and an easy to Understand way and eat it and an easy to understand fashion, too It's not hard to learn these things. You probably have a lot more difficulty in learning how to Or at least not difficulty in learning but in appreciating importance of Not grimacing of continuing to breathe throughout an exercise rather than holding your breath and Your pain tolerance going over for time as you become more used to intense muscular contractions Excuse me high effort muscular contractions So, yeah, that's it by the way training is is fantastic there's real places to learn about them beyond my blog because I haven't written too much about them and Yeah, I guess people might be wondering now like Our body weight exercises as effective as using all these fantastic machines and tools and such Or even body weight plus like a resistance band or something similar simple like that. I would say yeah I would say a Contrary to popular opinion At least for the early stages in someone's training if not throughout for many years It's fantastic between Again resistance bands body weight Time-static contractions not using anything You can get really good results. You can get really good metabolic conditioning even I think if you go through it kind of fast your workout and Yeah, it's not like you're not missing out on like these this extra 10 pounds of muscle by not using a medics machine Believe me. It's not there You might be missing out on like a tiny bit, but I Mean if you're gaining even a pound of real muscle per year over your entire body You're training after the first six months to add zero to 12 months after you kind of get through that initial stage Going from an untrained person if you're gaining a year of a year a pound of muscle per year throughout the rest of your life You're doing fantastic. You're doing as good as you can probably do and I think body weight if if it's intelligently intelligently programmed and the person understands how to do it Then yeah, it's fine. And of course the great thing is you know You can do this from anywhere in the world and you don't need even if you're on the middle of nowhere You live in who knows where Timbuktu some shit Zamunda Which is not a real country it's from coming to America Yeah, you can learn it and you can do it and you can have great results and you can be as healthy as you're probably ever gonna be relative to strength training So that's it guys. That's my ranting spiel on body weight exercises. I'll put links Underneath the video in the description to Drew Bay's blog Michael on Smith and Chris high cock to his book Might be an affiliate link in there, so I might make money off it I might not it depends on actually take the time to go find that link But in all cases you should buy Chris's book and you should read the links I provide in the video Thanks for tuning in guys. I will catch you later