 Ladies and gentlemen Salah Mike Follow me on Instagram Salah Mike with 2ks. We're answering all your questionnaires ask me anything Haven't done this in a while. So I'm excited to chat with you ladies and gentlemen Starting at the top here What are your all-time goals for the bench squat and deadlift that you like to surpass someday? I don't really set like lifetime goals. I set Kind of monthly and those aren't always numbers. That's just what I want to do this month Workout wise and then maybe like a six-month and a year. So I don't know what bench squad debt I want to hit in the next 10 years. I have no idea where I'll be. I don't know where I'll be mentally I don't know where I'll be physically So I kind of go just year by year within this next year I have some numbers I'm gonna keep those to myself and hopefully just let them speak for themselves on the platform But the main goal is just always progress. I always want to just get better And so maybe that's sometimes taking away from my my top numbers and getting better In terms of my body composition or my cardiovascular health or different habits or business or YouTube But just progress is what I'm searching for all those What was your first impression of just kidding films? I Don't know. I didn't meet Bart Kwan and miss it. Geo Antoinette Kwan on Through fitness. So I knew that they did comedy But I didn't really know what it was and then I think one time when I was staying at their old old house About two houses ago. We just sat up and watched a bunch of Bart's old videos And they're so ridiculous that they're so funny, but I wasn't really aware of them beforehand and by that point We were already really good friends. So I Don't know that's probably like three years ago. So I don't know the first first impressions Close grip bench or weighted dips for a stronger bench You know, obviously it's always in perspective of everything, but if you just give me those options I'm gonna go with the close grip bench when we're picking exercise variations or things we want to get better at Or things we want to do to get better at a certain lift. We want to look at a couple factors one. How closely Specific is it? How much does it mimic the exact exercise? And so if I want bigger biceps I probably shouldn't go and run a mile. Those are just too far apart not saying a dip so obviously an extension as well, but Doing the close grip very closely mimics the bench it does isolate or not isolate but It does put some extra stimulus onto the tricep So that can always help build strength It does have a longer range of motion than if a wider grip bench So that's also a great thing if you have to move away through a longer range of motion is gonna be more difficult So you can get stronger. So if I had to choose close close grip close Close grip bench is one of my favorite accessories for the bench press Dips I just find for myself and many people that it causes unnecessary stress and can hurt Shoulders or elbows so and it doesn't closely that closely mimic. It's a great exercise for general strength and building some muscle, but Programming aside my squats and deadlifts have always been able to go up benches forever stagnant supplement more variations for bench or add more days Why do you say some programming aside? You think your programming is fucking perfect, buddy First thing I would say is prior your technique or your programming and then behind that it would probably be nutrition And we're talking about different exercise variations You know going back to the dips and the close grip bench It's not like if you've all of a sudden added in weighted dips and close grip bench that now you're gonna go and hit a 50-pound bench PR. It doesn't work that way. There's obviously something wrong big picture So sleep nutrition eating enough eating in a slight calorie surplus eating more than your body needs helps you recover will help you Gain more muscle obviously, but also lift more weight But I think programming is a huge thing changing your frequency can help so if you're only benching once a week I don't know why you say programming aside. You're really pissing me off Programming is like if we're trying to go Drive from here northern, California down to southern, California, and we don't have a map We just say bring me to LA it doesn't work that way if you just want to hit a bench PR But you have no plan no progression to get there chances are you're not gonna get there Maybe what he means is that he's tried a bunch of different programs Yeah, you tried a bunch of programs that fucking sucks. So maybe you should go to chi-sense-training.com and get your shit right, bro That's what I'm fucking telling you Nutrition make sure you're eating enough focus on your technique every training session you guys do you should be focusing on One to two things per lift that you want to get better at not just sets reps weight But actual in technique every day I still come in with something that I want to do better at in my technique Hashtag stuck best way to overcome a deadlift plateau We're gonna make this its own video. I'm drinking that high quality H2o So we're talking about plateaus. We're talking about the deadlift plateau I think with deadlifts in particular the most common reason that people aren't progressing in the deadlift is that you're lifting 2 to M Heavy too much people go in and it's a great release. It's a sexual man primal Exercise to lift some freaking weight off the ground turn on kid rock or limp biscuit Turn your hat backwards and freak the fuck out and pull up 500 pounds But if we're talking about powerlifting, we're talking about progress. We're talking about plateaus You might have to come at this exercise a little more strategic So what I find most common is that people are trying to squat the weight up when you're trying to squat the weight up You're bending your chest forward towards the bar instead of pushing your hips back when you set up And that what often happens is you're using a lot of quad which is fine But then your back will round because the majority of the load is in your low back You heard it load on your low back and then you're gonna try to yank on it and your hips are gonna shoot up You're gonna get a curled dog shit on the lawn deal Pelvis rotated forward and they're gonna have trouble walking it out rather than getting tension in your hamstrings by pushing your hips back To get to the bar rather than bending your chest forward as I mentioned as well as overall progression Again, if you're lifting too heavy too often, we need to take a step backwards and start focusing on Quality reps you can go a whole workout not grind a rep not freak out Statementally calm and still progress week to week month to month in the deadlift bench and squat so You know, I obviously have a bunch of programs available if you guys want to check those out some are free We have a repeatable one that's free right now. It's four weeks and it's some maximal training So it allows you to really focus on that technique while still getting good quality volume working by training some maximal You're not going too heavy building bad habits in that shitty form We're dealing in a perfect range of load Of intensity that we can perfect our form while getting more and more volume accumulating more volume over time Which is the lead pre the lead stimulus for hypertrophy and strength So if we're kind of hitting all these birds with one stone bop bop bop technique not overtraining lift into a heavy and Getting volume to get stronger. I think you'll progress a little bit more Frequency often between one and two times a week again, the majority of your training I think should be between 55 and 75 percent the majority of the training should be fit a fairly specific. So, you know a deadlift a Defensive deadlift a pause deadlift stiff legs a great accessory as a long period of time training your back training your grip We'll help in the long run. You want to skyrocket your bench. How buddy a good accessory for the bench Been doing close grips you can do an inclined dumbbell, but you want it something to make it skyrocket Well one there's no just magic pill magic exercise that will skyrocket the bench But what I do suggest if you're looking for a new variation I'm a big fan of a tempo bench. So take your competition grip take a load. Maybe around 60 to 70 percent Sets anywhere from three to eight and you're gonna lower the the weight for three to five seconds Pause for about a second and press it back up three to five seconds This is gonna force you to find a really good bar path. What's strongest for you? It's obviously gonna have a lot of time under tension. It's gonna be very fatiguing And it'll get you a lot of work a lot of muscular damage Without going too heavy. So something that you might have to do sets of five with that 80% now We can handle a lesser load lesser overall systematic Stress, I think that makes sense. Google it bitches But that's a really good accessory Close grip again is but one of my other favorites. What do you do if you have a food craving and you're trying to eat as clean as you can? Just why I kind of follow flexible dieting I track my food So I have a certain amount of protein and then a certain amount of calories I'm trying to hit every single day and I track my food and app that's called evolve It's just a super simple way to Choose the food and the amount you eat every single day or every single meal and through this You can sneak in some snacks here and there you can get some food You know, you can have some frozen yogurt not cheat or get off your diet. It's more about moderation It's more about consistency in the long term than the day-to-day meal Or the choices that you make that's where the flexibility comes in the flexibility is in a little bit of timing a little bit of Food choices I do try to get a bunch of veggies in a bunch of fruits in a bunch of quality Proteins in but as well if I need to or if I want to if I'm having that craving I'll go and get some froyo and just track it and picture it into the big screen Ladies and gentlemen That's it for this one before it be sure to follow me silent Michael 2k's on Instagram also Twitter I got a Facebook all the links and below if you want my programming. I appreciate you guys give this thing a thumbs up Share with your friends. We're out of here till next time