 Next question is from jenki garage jim any tips to get a back pump I have I have this thing that I used to do that I if I'm like really wanting to get my back like pumped that it works like a charm every time I do this and that's I'll go do four or five sets of heavy deadlifts so I like to do this where I'm working either triples or up five by five type of a routine and then right after I'm done with my deadlifts I go over to a lap pull down and I do about four sets of lap pull down if you go do that and get back to me I promise you it will be one of the the most massive back pumps you've ever had in your life I've I've paired tons of different exercises together and and and tried them in different orders nothing seems to give me as big of a back pump as doing heavy deadlifts fall by lap pull down right afterwards gives me a massive you know the back is probably one of the more difficult areas to get a pump for people but I think it's because they don't connect well they don't see the muscle squeezing and they do a back exercise and they end up working feeling it more in their biceps anytime you have an issue with a muscle getting a pump in my experience it tends to be more of an issue with connecting to that muscle so slow your reps down focus on the squeeze the squeeze is where you'll start to connect so if you're doing a row go lighter than you normally would when you bring the bar to your midsection or the dumbbell up in a row or cable row squeeze back and really squeeze those back muscles and hold that squeeze for about three to five seconds and then go to the next rep that can really help another thing you do is do a pre-exhaust superset where you do an isolation movement before a compound movement so one of my favorites is a dumbbell pull over to a pull up or a pull down and I do that one after another I go I go pull over I do my reps I go straight to the pull down of the pull up and then I rest that's a great way to start to feel those muscles connect and get that pump yeah a lot of times going back to your connection point I would find with my clients to that wouldn't be able to feel in their back it is pretty tricky especially if you don't have good shoulder mobility and connectivity there even to the shoulder blade and so for me to to go through some like scapular circles and really start to train you know them how to to set you know their posture correctly in order to even allow for you know your lats or your rhomboids to get more involved in each one of those movements is crucial and you know to go into something a lot pull down where I'm now driving my chest up I have to be able to have like a nice expansive open chest for me even to have the opportunity of feeling it in my back this is why I love the heavy deadlift is for the exact turns on the whole it turns on the entire back so if you're somebody who has a hard time feeling your back muscles but you have good form deadlift you could deadlift with good form that requires that you keep a stable spine through the movement in order to stabilize a spine and pull 100 200 300 plus pounds off the ground it wakes up every entire muscle in the entire back so that's why I like that is it wakes it up you can't help but already start to feel every muscle in your back by doing heavy deadlifts and then you go over to you know an isolation type of exercise like a lap pull down and that and because the deadlift targets a little bit more the lower back like the erector spinay then you go over to the lap pull down you just get this whole full massive pump that just they used to be that's always been one of my favorite combos that list of pull-ups love I've done it for a long time