 Ladies and gentlemen Salam I back with another video We're in here. I hope you're doing well. Hope you're staying safe. Hope you're loving your loved ones. I hope your loved ones are doing okay Weird times for all of us. Hopefully we're taking care of each other and doing what's responsible and I'm here chilling at home I've been chilling at home a lot and I'm gonna try to create some content I'm gonna answer some questions for you guys going to detail what I got in my brain from Instagram You guys left me a bunch of questions. Thanks for all that Salam I go to case if you are feeling a little lonely a little bit bored I'm live streaming on twitch basically every day build the community having some fun having discussions whether it be fitness business life joking So twitch.tv slash salam I go to case or just go to twitch and type in salamica should pop up Google salamike twitch any of that should work. Hopefully I'll see you there I don't really have a schedule, but we've been going basically every day almost all day just hanging out chilling so before But before further ado Hopping into questions. Let's go Why do people post videos even though they don't squat to death? I've always been curious You mean on like on this Instagram or something? I don't really know, you know I think all of us what why do people even post on Instagram to begin with and I can only you know Guess or tell you my story. I started Basically just as a way to post my progress back in the day. I posted on Facebook a little bit I started really powerlifting like 2009 2010. I got Instagram in 2010 2011. I remember around 2012 or 13 I woke up one morning Saw that there's a video feature and it was a deadlift day a max effort and I posted a heavy deadlift on that very Tuesday I remember it very specifically. I may have been the very first deadlift on Instagram. Oh I Stabbed my flag and claimed that one and so then it just continued. I started to try to teach I tried to start to entertain there. Why do other people post on there? I don't really know and why do people squat and maybe not squat to depth chances are they maybe don't know that they're not going to depth Or they're just a work in progress as we all are not everything. I've posted or everything. I've done in the gym content business twitch podcast has been 100% correct or has been Perfect, but I've either tried to improve upon that or I've tried to correct myself or learn further grow further So let's not try to judge each other too hard. It never really helps, but Just always trying to do better thoughts on the Keto genetic diet. I feel like Keto is kind of falling out of Mega popularity it goes in peaks and valleys. It was really really popular and around again 2011 or so There's a big push into it kind of the paleo style diet And then now it seems there's an extreme of maybe Tracking or what you want to call intuitive dieting versus maybe carnivore diets. All these things are trends to me I think they're different tools much like training Bands chains Variations, they're all tools that we should maybe learn about know about but ultimately you're gonna have to troubleshoot And find out what works best for you. Do I think the ketogenic diet is best for longevity? No, do I think ketogenic is best for Most athletes probably not. Do I think a ketogenic diet could be a Kickstarter and someone finding a way to? Better control their nutritional habits, maybe maybe I think it's a step in maybe the right direction for many who are used to eating Absolute processed garbage day in and day out with no regard for portion control Etc. But how most people teach the ketogenic diet or what most articles or podcasts or things I see have no Information on micronutrients Macronutrients or portion control and I think that's the number one thing we have to focus on is is general portion control moderation and getting in micronutrients eating some whole or food some vitamins and minerals Long story short I can help but I don't think it's everything. How can I cut weight? Or how much can I cut weight before seeing a noticeable drop-off in strength? That's very dependent a dependent on Your general strength your training age your genetics and then also Your size if you're 400 pounds you're gonna have a lot of mass that you can move in a squat And so as soon as you start to lose some of that torso fat in general thickness It will feel different for you and it'll feel worse. You'll have less pushing for the cushion as the kids say so That might be a little bit more drastic rather than if you're a hundred ninety pounds pretty elite powerlifter and you cut You know very Precisely You you might be able to get to 180 170 And maintain a lot of your strength when done correctly it all kind of depends on the individual but I do think people put it in their head that they're automatically gonna lose a ton of strength and With proper programming and a nice dialed-in cut you could probably get away With a decent cut and still Still retain a lot of your muscle and strength over time if you allow yourself mentally to adjust to it Best way to break a bench plateau Obviously depends on what you've been doing But typically the first things I look at are use your nutrition Whether you're in a slight calorie surplus bear at least eating maintenance and then benching frequency benching frequency I still see a lot of people benching once a week or twice a week Which is fine and you can progress that way But upping just simply your frequency even if it's a gimme day or a practice day and you're handling three sets of five five sets of three 60 70 80 percent on top of your normal programming that can go a long way and then you can slowly Shift that thing up in the volume and intensity phases Are you doing any home workouts, are you just being a potato I potato it out hard I potato it out really hard for a week. I was eating frozen pizza and doing absolutely nothing But now I'm starting to move a little bit. So every morning I'm finding a new routine And that's probably the most frustrating part about all this is I was in a good routine I'll answer another question that has to do with that in a second But then I then you know my routine kind of got took on her as all of us did so now I'm waking up Get my coffee in I'm doing some push-ups doing some air squats Just to get some blood flowing and mentally move a little bit But I'm not doing extra hard home workouts per se It doesn't have to do with my goal and I don't enjoy them So I'm gonna be walking a little bit doing some bicycling if the weather is nice It's been raining here a little bit, but generally moving But if you guys are interested like I said just comment below and I'll try to get that for you How do you go about finding a coach? Do you think someone needs to have a certain amount of time with the bar before they get to one-on-one? I'd probably say no. I think no I think I think different coaches have different skills, but a lot of the best coaches can coach anyone from a beginner To an it to an elite athlete and I think anytime you're getting a coach you're going to accelerate your progress You're gonna accelerate your knowledge. You're gonna accelerate your learning. So What might take a beginner on their own from go from whatever? What am I take a beginner a year? Alone it might take a beginner with a coach only six months whether that again is knowledge strength or physique changes And that and that same thing goes to an elite level world champion What what what might take a champion a year to do it might take a Champion with a coach nine months to do or ten months eleven months that gap will change a little bit, but Yeah, are you single? I am I am all I do is play video games Cook ground turkey and create content for you. So I stay at home a lot I am single married to the game. I think Tupac or someone said married to the game. Why doesn't she like me? I don't know buddy. I don't know little buddy. I wish I knew but I don't know what she doesn't like you I'm sorry stop leaning forward in the squat or kind of tilting forward or getting them forward to yourself So hip shooting up early shot of my boy Rob for the question Slack out right and everyone says that but what does that mean? That means full tension in your arms, right? Think of these things as ropes when we want no slack on that thing no slack in our entire system So you want to feel a little bit of a pull or or tightness in the hamstrings and glutes before you begin To pull shoulders directly over the bar Momentum going backwards and proper hip height pulling evenly thinking about kind of pulling with your traps and leading with your chest And pushing with your legs another thing people do is they tend to just push with their legs They're not kind of pulling on the bar as well That will allow you to hopefully Do that a lot of video game questions on here shouting something like gamers out there again. We're on twitch Dot dv slash silent might come hang there I play on pellet PlayStation 4 a lot of warzone call of duty right now But we play a variety of games have some fun mostly just chatting with you guys building the community Advice on low back pain for squats and deadlifts. I tried upping the volume and lowering the weight But still wrecks me. This is a big thing obviously very hot topic on the internet People talking about back pain whether it's how much of it's psychological How much you have a visit it's physical in the actual science behind pain and again, I'm no doctor This isn't necessarily my specialty But I do listen read watch a lot of Professionals and I also have a lot of experience myself with not only back pain But working with athletes and kind of number one starts with there's two things in my head that pop up to start One I think a lot of people and I tweeted this jokingly just at one buddy and people got very offended But I was just joking Don't take everything I say on the internet so serious fam We're trying to have a good time out here, but a lot of people didn't play Whether it's elite or very competitive sports now sports hurt Sports you can get beat up. I remember playing basketball, you know for 15 plus years 365 a day 365 days a year and you wake up feeling beat up even as a kid. I'm 15 years old in great condition I'm lifting weights. I'm in you know arguably one of my primes. You're very malleable at that age It's hard to get hurt But every day after a basketball practice or a game you wake up and oh man this calves pretty sore man I did really elbow me in the ribs last night. I'm pretty beat up or dang my legs are really gassed today Some of it is just pain and some of it's just being hurt Right as soon as you start to warm up and the adrenaline starts going to the next practice the next game that I had three hours later all that went away, so Knowing that powerlifting is a sport. It is difficult. You are adding a lot of stimulus to your body There's going to be some uncomfort to the number two thing that comes to mind is Just that the big difference between pain being hurt and injury And again, I'm no doctor. I can't dig dive deep into the science is a lot of you guys may want I don't know why you want that. I'm not that interested in it You know the big definition to me is injury is you need a doctor to fix it I need to go see a doctor my arm is broken this thing will not get better Physically or not hurt until I put this cast on it or take these meds etc etc or need surgery right rather than just being hurt Or beat up there's ways I can find To mitigate the pain adjust my training adjust my lifestyle to help them and the number one with back pain for me In terms of your exact question. I wouldn't add volume actually, you know There's a certain amount of volume anybody can take But then we obviously have to just on our personal experience and what our personal bodies can take But typically intensity is gonna hurt your body a little bit less in my opinion Then adding more volume so I would keep the weight, you know moderate to high and take away a little bit of volume would be my first adjustment my I guess my second adjustment in programming first adjustment would be just to warm up and I Understand the stronger you get the more you in a powerlifting your training sessions become two three hours long And you want to get through these things And so we go from doing a nice warm-up moving around getting a sweat going taking the barbell for a couple sets of 10 Adding a plate adding a plate to skipping all that and literally just hopping on the bench with a plate because you want to get Through it get your three sets of five at 315 on Boy suggest is really taking that 10 to 25 maybe even 30 minutes to actually warm up There's a lot of things that coaches and PE coaches back in the day got wrong There's a lot of things they got right and one of the things they got right is simply moving My my bigger suggestion to that is not only take that 30 minutes before to get a sweat and go and get moving do some lunges walking jump rope Assault bike bicycling whatever it might be, but I would do that before and after the session in general So whether you wake up and start moving around doing some lunges Just going for a walk in the morning going for a walk at night riding your bicycle I'm lucky enough to live in a metropolitan area And so I for multiple reasons But this being number one has helped my back and my training volume in general allowing me to handle more loads and more volume is Biking and walking more Loosens up your back loosens up your legs gets the blood flowing and a lot of the Kind of static style movements that we do with our feet planted And back really rigid will tighten up your your low back It'll tighten up your lumbar and all torso muscles involved Those will loosen up when you start to move your hips and walk in stride and loosening those up Oftentimes will take away a lot of pain for a lot of a lot of us again I'm no doctor you if you're injured by all means go to a doctor do what you think is best seek professional help But if we're just hurt and in pain walking proper sleep proper nutrition proper hydration and just warming up properly I think will help most of those issues Ladies gentlemen, that's it for this one new video every Monday all the support the likes the comments help so much Check out 50% facts every Wednesday on all podcast platforms silent like twitch.tv live every single day Come chill. Hope to see you guys there. I'm out of here