 Guys welcome back it is question and answer number seven with Tim and Jacko We also had admit we've been out in the sun a lot today. So if we're looking slightly sunkissed We've been filming I think we've shot something like 50 something videos for our muscle up People which is coming out so it's coaching tutorials. Yeah, exactly. Yeah, she's showing off. Yeah, we're very tired And we've been out in the sun a lot But we thought we would just come back in and relax and chew the fat a little bit of the Q&A before we close out today Yeah, and it's time for another Q&A and the as we said before the questions are flooding in literally flooding in So we try our best to answer everybody's some of them We just will answer with text if you comment below if that's what needs But if it needs to go into a bit more detail pick out some of those best ones and some of you have been quite cheeky this week Yeah, there's a tactic. Yeah, I've been well. I guess it's our own fault We said how it is easiest to get your question answered A compliment and neither can you bet it? Yes. Anyway, and it's a really special day today Q&A 7 We thought it was finally time to allow Tim to be question master. Apparently. I've raised just gonna the first one Yeah, and if I must say we don't know never again. We'll see so Yeah, it's your time. Yeah, it's your first one. Go on and practice his name. That's a question master Yes, that's the first question. This actually came in literally. We've been out filming today I came around just my emails have come through. So this is two hours old this question So we're given a little bit of that but it's relevant to what we've just been trained. It's a bit like Tim has devoted I don't know how long yeah to Understanding all things No stone unturned in terms of muscle up ends this comes in so it is right I feel that we should answer this one first. So Gabriel Martin's easy one wasn't I didn't even have to Easy name to go. He says it's been training calisthenics. He used to train with weight today I can do at least seven repetitions carrying 40 kilos As well as 17 dips, but we still can't perform muscle up Could you guys tell me if I need to gain strength or will I be able to you or to be able to do muscle up? Or is it time to use speed? I think he's asking that question right? Is it time to speak because the the the Yes, the bottom of the We were talking about the need for speed in that and I think it's fair to say what one question What I was that are you doing your pull-ups overhand sort of in the same group position that you'd be doing your Muscle up in so just outside shoulder width or are you in neutral here the safer position for the shoulder? You'll be able to produce more force there. So that's just one question I'm gonna assume you're talking about overhand pull-ups because you're building up for that muscle up and I can't do Seven reps at 40 kilos anywhere near that and I'm sure I know what you're like I think at last sort of test I think I've done about 30 not three reps The big thing for us with a muscle position is if it's going to transfer over it's got to be quality So yeah, I've seen people in the gym doing 40 kilo pull-ups and the spine positions all over place shoulders are all over place Yeah, you've got a lot of weight on but you're not moving it effectively that doesn't transfer well into the muscle Yeah, so some some key things From us all the first take a message. Yes, you if power is strength and speed or force and velocity The fact that you can do those 40 kilo for seven reps is You've got the strength clearly and it's it's going to be the speed is gonna be one thing But there's also gonna be like the technical aspects of Of the of the muscle up and I think there's a couple of things one thing That's I always find interesting that if all you ever do is pull-ups and you've trained pull-ups for agent You get greater pull-ups one thing you're doing is getting good at pull-ups Which is great for that first part of your muscle But you're also teaching your brain that the movement stops here and it doesn't like and doesn't understand that actually you're gonna go to here And then want to go further There's a how high you were able to get on that if you can do pull-ups and then you get your chin to the bar even with That 40 kilo how how effective are you at getting the bar to the top of your rib cage because that's where you need to get to To get your chest over. I think it's the biggest misconception So people just think I can do pull-ups and I can do dips why we actually talked about this today We've been I say we've been Deep into filming today, and it's it's not just the case of our can do a number of pull-ups This is there's quite a lot of technical things about how you go about applying that force Yeah, and the short answer of this is yeah, you need to get faster You're probably strong enough providing you can put that force down with good speed I'm good with good technique So but the technicalities like Dave says of how are you going about producing that force and that's all gonna be covered Actually in that video that you've commented on there's quite a lot of stuff I'd say to him is to learn a bit of that technique of actually getting around the bar of Getting a decent strong band on and not only work some nice real high pulls But if you can look do 40 kilo pull-ups with a decent band around you You'll get your hips to the bar. No problem and get super high above the bar So practicing that it's gonna help you with that speed But also it's gonna allow you to actually get a real comfortable daddy Don't worry about how if go I'm using really strong band and it feels dead easy Well, give your brain the chance to learn and just rep out some nice pull snap over the bar and just get used to the Pull-up not being the end point Transitioning over and start to just build that technique I think for you you if you if you start putting some of that into your program You might not even need to get the e-book and follow flipping 52 toes because you flip it It sounds like you're halfway or more than halfway there already But everything from the technique of the line of pull how we come up and back how we snap out of there Some work on how to work through your transition. It's all gonna be covered in that But I think for you working on getting some speed use a band There could be some mobility issues It might be that the transition is difficult because your shoulders are tiny you can't get that Shoulder extension that internal rotation until we've seen you actually move. It's hard to hard to Distinguish that but starting point. I would don't worry about the strength now start to work on the speed You some you're playing it and how you plan here use some bands to help you get through that transition Just feel what it's like to get above the bar First roller screw on it question master. Yeah, I show that very well got the name right good question It was an easy name. It was on your favorite subject. Yes. Let's see how you let's see how you were doing this one Kerbal right, so Just scrolling for you to find a Bjorn Wagey. Yes, he says hey pirates. Yes, which A couple of pirates, yeah, but I didn't know we'd done it on camera. I thought that was behind the scenes Yeah, anyway, so thanks for the super informative videos. You can see why this is getting read out When you do the muscle up when will the muscle people be out? Next well today is the 90th of June. Yeah Within four weeks. Yeah, it's gonna win. We're really early. We tried to do the end of June But there's a realistic. Are you that's not gonna happen. We want it to be perfect. It needs to be right So we just have to take but certainly we're in production stages. We've got content and mid-June-ish But we will give you a so giant morning. We'll give you a date soon. We'll be able to confirm that up Like I said, I've been video we've been video a lot of the tutorials today And the first draft is done. So he says he'd love to buy it, which is great I'd also like to ask what style of core training would you suggest that I utilize when the majority of his goals are static holes I front lever back lever and handstands So would we suggest dynamic movements also for dynamic movements like the muscle up What would you what would we suggest static works? Which is weighted planks or more dynamic things like leg raises and toes to bar? Yeah, interesting one actually There's quite a lot in there. We core is such a hot right. It's kind of like Found its place. I think now a core stability and core training came into It's a sort of the health and fitness and SNC kind of realm I don't know five six years ago. Everyone was on about course ability We've got special devices and lots of different stuff if we could use to train core ab rollers Yeah, I've roll machine crunch machines and that sort of stuff Ultimately, let's break it down. I'm going to talk about a couple of different things The job the core is actually everything from elbows to knees So if you chopped off below the name of blood elbow any muscle which attaches classification would you be I'm not in Paralympic sport I'm not quite sure and if you If you what you've got any musculature which attaches into the spinal pelvis Try not and sorry. I'm sorry. Any muscle which attaches into the spinal pelvis. That's determined as core So whether we're training shoulder stability and some scaptions kind of like working posterior shoulder That still could be determined as a core size because it's rather than thinking about abs You're thinking about pillar strength and can we start to connect this whole trunk and this whole kind of like big book Part of portion of the body together So a lot of people go let me do abs and that involves in crunches Well, crunches are great for rectus abdominis this guy in the front Which is actually wants to flex the spine So when you get out of bed in the morning you do a crunch how many crunches you for the rest of the day Not so many so my focus is going to become more on can I hold position and postural control in more kind of That you you're supposed to isometric or dynamic movements Even if I'm training sprinters I'm more interested in their ability to be able to hold static positions because they have to be able to Transfer force effectively throughout the system requires Control and stiffness and postural control. Yeah, that trunk control the spinal control and hip control really I think me being Insight to my early early to mid and slash late teens Wanted to do wanted to be able to have a six-pack did a ridiculous number of did you get crunches and bicycle I think I don't know if you've got a six-pack or not. I've got a turtle shell. You ate a tortoise In order you're stuck there for ten years. You can't break the carton. I just thought it was a shell. I used to religiously do minimum of 100 before bed and in the morning And would worry how many years you do that for I'd hate to think years like people say how to get a see There'll be videos on YouTube like how to get a six pack. Well, you just told him a hundred sick It was morning and night. Yeah, but they're interesting fit probably from like 13 to 25 I know I said that 13 to 20 to 80. I don't know when I stopped realizing that it was counterproductive The just built up like those recabs of Tim was talking about but actually when you come to then want to Hold some positions like this static holds like back leavers front leavers and plenches and things you realize that it's They're any that one tiny piece of the puzzle you actually have no control of your trunk and your hips So remember me first started doing calisthenics and they've came in and I was like, let's do some core This one the hollow rocks and here's a guy walks in with the biggest six pack you've ever seen and like absolutely I've just like it wasn't you. I wasn't used to garbage. You couldn't do it. Yeah, you had to go right back Yeah, yeah core completely different to what you thought. Yeah, it's going to be effective it's more about like internal external obliques and transverse abdominus and and actually Working them to maintain alignments is so much more useful for lots of other things You're going to then go and do rather than just have a six pack and build up some musculature that actually Sometimes gets in the way when I'm trying Hang on Abs are so big So that's the education around why we need to be thinking about maybe more static holes But you do make a really good point and that yes plank progression So whether it's a plank Dave and there's talks about this before and that we're not interested in people can plant for five minutes Show me a plank progression Which means you can hold over 30 seconds because you're in calisthenics not going to hold a flag probably for five minutes So we're continue to the progress the intensity of static holds and Progressive difficulty those exercises which keep it challenging for less than a minute So one look at the parts the question that I really like is around should you use toes to bar and that's a really interesting thing Couple of reasons hanging whilst doing core integrate shoulder stability with core which is again good for human flags We're going to start to have to mac train grip and core at the same time from maybe you're gonna have to have that strength For the shoulder on the core. Yeah, and those movements particularly get you the opportunity to do some lower aback Exercises so a lot of movements that we do people are quite good at focusing on upper portions of the core and pull Let's call it that but actually isolating those lower abdominals where you started to have to try and pull the pelvis into that Took position you start to strengthen your hollow body So Holly rock hollow Rocks are a great exercise for that Actually putting some volume in those reps multiple sets of those because the first one sets easy like three or four sets gets pretty hard And then toes to bar I like those sorts of things a lot because it really starts to pull you into those positions and if you want to go back Lever or sorry front lever planche any those sorts of things we need to keep that posture control Yeah, I think it's the there any issue I have with some of them is that people don't do it with control and it ends up just being like a swinging motion You just use your momentum Something that I love and I definitely recommend you to do is a dragon flag or a variation of a dragon flag If you really want to work on the static element rather than coming down and repping them Actually coming down to the lowest portion you can hold and just doing a nice isometric in there five ten seconds five six sets of that build up some static strength and being able to hold and it's really grab Just trying to pull your pelvis down or pull your legs down You've really got a hold and fight against grabs in hold that position I think that's a key one whilst you might look nice for the photo that back arch is something in that position We want to decrease you want to try to stay straight up on this so again quality over quantity But again, they're great and any other sort of progressions where you're holding isometric shapes They would always be my go-to over anything crunch base. I don't do any crunches These days now stop doing those Question master. Yes. Give us the last question final question number three from Stuart shepherd No other who starts by saying hi, and then I don't know how to do how do you how do you talk in capitals? I don't think you need to We're too much. He says hi guys, but then it goes in capitals gets fantastic Q&A. Is that like Shouting or aggression. I think it's fantastic. Yeah Q&A. I think it was more like you just wanted to be seen Yeah, best I've ever seen from anyone ever Follows out with and then in brackets. Hope that get that's enough to get my question It's true. It's got you on hasn't it? I think the proof is in the pudding It says he really want to lose my belly fat and get into calisthenics I can do one or two pull-ups would you suggest I continue with trying unassisted pull-ups of those low numbers or Negatives or and or negatives or should I get some bands to help me build up my strength? And I'd just like to kick this one off Tim and just go If you want you need you're almost like wanting two things and you think about what you want if you're if you Wanting to get better at your pull-ups then you might use those Low rep ranges and doing some negatives and you'll be able to build up slowly over times Maybe turn those one or two into two or three or three or four or five if you're wanting to if you wanted to lose some some belly fat and actually in you wanting to lose some might do some actual sort of condition work in terms of Your pull-ups definitely grabbing a band being able to do Having the assistance from a band that allows you to do 10-12 reps is going to be able to build up a lot more Volume in your session, which is going to be more reps burn more actual calories whilst you're doing it You're actually doing more stuff. It'll feel easier in terms of each Individual rep should feel easier so you can actually do 10 or 12 But that is going to help with your pull-ups and you are going to get some of that sort of fat burning off just Burning off more calories because you'll be doing more work in your session. Yeah. I've got a couple of points The first one is if your trainer is one to two reps We put them to kind of like first principles of SNC science That's a max strength exercise for you. You'd be working really hard So that becomes like a neural system adaptation for you to want to start to get stronger We could actually do with hitting eight six or six upwards six to twelve's where you're going to start to get more Selling adaptation send adaptation being things which you're probably going to change the size of the muscle We're going to change some of the contractile properties or you and bigger muscles ultimately produce more force That is important that you get the newer side as well But from where you're right I would start to think about trying to get those bigger numbers The other thing that I would do for you is just focus on if people into our framework what you're currently doing I would say is applied strength very specific strength low low or low numbers high intensity Your focus needs to really be on the capacity strength side of things where what you're going to do is just get more volume in the program more Reps and sets just get stronger just focus on that basic foundation strength And if I was you I do exactly what David said I'll get a band on start to hit 10 to 12 reps of your pull-ups And I'd be super setting that with a body weight row or push you up and starting to sit like hit these Exercises off the bars and real short rest periods less than a minute in between You're gonna we would turn that if we were writing a program for an athlete on that for somebody else We would turn as a strength endurance Yeah Your capacity to do more but the great thing about that is if you're strict with your rest periods You can actually get a really good metabolic workout from that so getting strong Yeah, increasing calorie burn dropping body fat down a little bit rather than if you just try and focus one to two Is no one ever got Lee and I'm gonna put my neck out and say like no one ever really got lean doing one RM training Yeah, it's just doesn't work like that unless you've been dying Yeah, and then you're getting it through out of it But from where you're at focus on volume because you can once you've got that decent kind of foundation Then you can start to worry about the specifics of it And there's no harm once a week of just throwing in some like real body weight training Sorry body weight only pull-ups so that you get in those ones and twos in there on a weekly basis And that will be enough to keep moving you forward if you then hit in some other stuff as well Yeah, and sure if you go back to Q-net as I just checked on with phone that did it was it was ringing alarm bells in me I'd that you go back to that last Q-net that Q-net six-way asked the question. I've already replied with a link to a Like a fat burning sort of calorie burning Circuit that did as part of a blog Yeah, so around a few months ago So links on there to that as well as the link to the bands if you want to if you want to look at getting it Any of those but check out that That that circuit it's a full body one so some low body works in there just to help you try and burn off Some more calories as well as that specific sort of pull-up work But that's in the link on that last Q&A Q&A six-way us that question perfect That's it for today. Yeah, so if you have any questions Comment in the box below if you haven't yet subscribed click that up there And you haven't got a free beginners guide that is a must it's gonna help you get started It's free right few questions that people are talking about Yeah, some lots of stuff answered in there called some really great core exercising as well And then if you haven't seen that last Q&A Q&A six is over there. So until next week class dismissed