 back in california flew in two nights ago three nights ago woke up and the jet lag didn't set in so i ran to the gym the next morning squatted 405 for five for a comeback br couldn't really deadlift i really i have clammy hands there's my confession of the day i have really clammy hands i don't know why they're extra clammy so i could i pulled 450 or 465 for like three singles because i couldn't hold on to the bar at the other gym did absolutely nothing yesterday supposed to have a skype meeting got canceled regular email stuff still really tired and really cold it was like 75 degrees yesterday i still wore a beanie for some reason i think new york's inside of me now so we're gonna bench overhead chin lunge salt assault bike and then i got a fucking flat tire so i'm gonna go fix that oi check out mama's boys we have brad shown fell the king of bodybuilding science on in a couple of weeks what seems to be the main driver of hypertrophy is volume so how many sets how many reps with how much weight on a muscle part progressively overloading over time power lifting i guess there's kind of three main drivers volume skill acquisition or skill itself the efficiency of how well you move the barbell on a squat bench dead or or any movement overhead whatever even a curl and then like neural efficiency how well your brain can tell your muscles and your fibers to fire and how hard i guess power explosiveness all that so do they go hand in hand yes quite a bit bodybuilding versus power lifting i guess maybe some of the same the most important things for bodybuilders to spread out that volume and spread out how much energy you put into each body part so the exercise variation goes up the exercise variation is more important and not as important perhaps where um you know bodybuilder could easily replace barbell bench with dumbbell bench powerlifter can't really just erase the barbell bench press the exercises there are variations in powerlifting as well but whatever the split may be you need you know 70 and up has to be squat bench dead of some nature maybe even higher percent we're bodybuilding technically you can get away with a lot of different things new study brad show and fell told us about don't quote me but um basically said also that with hypertrophy and muscle building especially in the biceps with this last study he showed that the mind muscle connection that many of people talk about is more important i guess than some of these new age people may think so fueling your bicep thinking about your bicep thinking about the connection and the flex and the bicep the concentration will help it grow over time so mind muscle connection general volume obviously diet and those things for hypertrophy being in a calorie surplus is very important for hypertrophy being in a calorie surplus is important and can help a shit ton with strength so there's a lot a lot a lot more similarities than there are differences rep ranges generally speaking you can gain muscle build sides with lower rep ranges one through five especially if you're getting stronger in those movements and then you know your eight rep 10 rep 12 rep increase again then you can handle more volume at higher loads which benefits both and kind of backwards for power lifting where you know if you build a base of strength and muscle at tens and eight then hopefully with proper programming and peaking then you can use that muscle more efficiently and produce a higher one rep max so similar it's kind of how you skin the cat i guess how much is that 65 165 175 somewhere in there not that strong something not that good something that i'm mad guilty of is neglecting or forgetting or throwing to the side things uh that got me to where i am example doing a lot of unilateral work you know bulgarian split squats lunges things of that nature in the process of rehabbing my back are they what helped or fixed my back i don't know i think they definitely helped or was just taking time off what fixed my back who's to say but as soon as like now starting to feel good i have to make sure that i don't totally throw them away so squatting twice a week i'm gonna start deadlifting twice a week um one off the ground and one up blocks but what i'm gonna try to do on this third day today is mostly an upper body day i'm gonna try to do some lunges just to kind of keep that unilateral uh balance going stretches my hip a little bit as well as obviously works one leg at a time so we'll go chin ups set a 10 to 15 lunges down and back no weight almost use them more as like a recovery day or recovery workout a little bit of arms even the assault bike although i don't want to just be able to push and like move like a normal athlete i think can help keep my back loose so there's that don't stop don't forget we'll got you where you are put that in your pipe and smoke it this person asks on your instagram what are your thoughts on touch and go do this so i'm a big fan of i guess always knowing what your goal is and building the best path there if your goal is powerlifting or even one right max strength i think that we need to most emulate that even when we're doing reps this is very common in the squat also where people kind of do constant tension not locking anything out not breathing correctly similar to a touch and go where i think the benefits of time under tension don't even come to close to outweighing the benefits of doing cleaner reps time under tension has some merits some people do believe that it can help you build more muscle but i think that progressively overloading with your volume proper technique being more efficient in that movement over time will allow you to handle more weight and more reps so that it kind of flips that scale so i suggest in the squat if you're doing a set of eight in your head you should be thinking about it as eight perfect singles in a row if you're deadlifting i've done it many a video on here probably three by now kind of the ed cone style deadlift or in in some cases it'll depend on the athlete and how maybe inefficient they are at a setup or being consistent will literally do full resets where they'll pull they'll let it down take two steps back two steps up and they'll repeat this with a set of five or eight now that may be a little extreme for most but some people that can't get the sensation or need more practice of getting the sensation of a one rep they're starting position issue a touch and go one even if you're really really careful you're going to end up bouncing you're going to get some momentum of those plates hitting the ground and coming up you're going to lose strength in that bottom end to your form is not going to be the same on a deadlift squat and bench we want to be as consistent as we as we can taking away all external factors so we can control those variables especially on the squat and bench the barbell should almost almost because the bench is a little bit different but almost look the exact same going down as it does up and then in the deadlift obviously we want every single rep to look the exact same and if you're touching going you know anything that I've pulled should 90 90 to 98 percent I could probably do for a double touch and go so does that help thanks I'm going to breath one more set arms elliptical burrito fix my tire find a couch do some emails go to bed see you guys Saturday ladies and gentlemen mama's boys podcast two episodes a week Tuesday and friday itunes stitcher most boys podcast.com twitch you want to come hang out live we're doing it almost every night probably trying to do mondays through thursdays around five p.m pacific time all that link in the bio decent upper body day benches grinding and grooving lower body day saturday catch you guys in the next video smash the thumbs up you know you know the drill see you next time