 Ladies and gentlemen, Salam Mike another video welcome back a lot of good praise a lot of nice words from y'all in the past training vlog voiceover so Do me a favor comment below if you want to see kind of a weekly recap of my training weekly I know that sounds redundant, but what we do is take the whole week And throw it into one video whether it be voiceover or more daily vlog style And share that at least on once Every single week. I I just never think about posting it because my lifts aren't that cool. I ain't that strong But i'm out here working i'm out here making progress and maybe I can teach you a little something Or at least share the journey along the way seems like we've been enjoying a little bit of the teaching style videos But we're gonna mix it up today. We got a q and a i've been doing every monday wednesday friday on instagram Kind of a fitness one monday in life Business etc wednesday friday personal so if you want to get involved head over there But today we're gonna bang out some questions. I did not answer on instagram. We're gonna bang them out here. I appreciate you stay tuned next monday Like six days the 15th third street barbell brand new good company apparel dropping Uh, I probably have previews on my instagram again or third street barbell instagram Let's hop into the video how many exercise for a full body and how many is too much So we can't exactly say how many exercises is too much, but a very good starting point It depends on your frequency So if you're training every other day or let's say four times a week and you choose to go a full body style Which is a great idea eric helms is making it very popular and power lifters typically do it Just because some of their lifts overlap. It's something that i've done for years now I've mixed my compounds thrown in some accessories and done them multiple times a week What I would start with is anywhere from two to three compounds Right, maybe some kind of legs. I'm kind of push some kind of pull And then I would finish out with two to four accessories Simple simple doesn't mean you have to do an arm blaster run the rack drop set mega set Like everyone on tiktok and instagram telling you to do every single day But you can do one really good back movement like a closed script chin And you can do one really good Curl movement like maybe a preacher curl There you go back abides done for the day. It's that simple Because if you're going to be training them four times a week Having six good working sets a day is plenty if you're getting your proximity to failure for hypertrophy If you're working on that progressively overloading and the skill of the strength for the main compounds The chin up or the squat or whatever it might be Another thing is that if you're doing it four times a week, you might want to choose two different workouts and kind of Go abab. That's a really good option. So day one could be squats bench and chin ups Day two then would be a deadlifts overhead press and bent over rows So you're both getting the hinge. You're getting the squat You're getting the vertical and horizontal push and pull. It's not that complicated And then with rep schemes you can vary them A one could be lower B one could be lower. So ones ones to fives A two B two could be threes to eights same with the accessories, right? We're going four to tens and then we're going eight to 12s Boom, but a bang How much is too much? Probably no such thing if you're not working out at all and you all of a sudden try to do A thousand different exercises. Yeah, you'll probably regress or get injured or just not make the progress you want So slowly ramp up the volume slowly ramp up the frequency and slowly ramp up the weight Call me the full body king I'm once known as your peach king But i'm also your full body king. Do you do any mobility exercise before you lift? Absolutely friggin Not I Fuggin hate mobility now before all of you start to point out your favorite pt on instagram that shows you this Wibble wobble left right up down kettlebell exercise that you have to do if you want to be able to touch your toes Long term or your favorite yogi I just don't care from anecdotal evidence and even from some more practical evidence I don't think that stretching or the typical mobility when you're talking about foam rollers and bands Is necessary for the majority of lifters I think what is Highly highly underutilized highly highly underrated is simply warming up and moving We need to move our bodies more if you get blood into your muscles into your joints From general to specific meaning i'm walking i'm biking i'm Lunging i'm doing very general warm-ups all the way to the pacific where i'm doing the barbell for the movement I'm doing for higher reps We're going to be in our best place to get a position Most often than not and i saw someone post about it recently But most often not most again anecdotal from coaching thousands of people over the last 12 years and talking to some very high level professionals over the last 12 years If you have bad positioning in any lift chances are it's likely not your mobility It's likely just motor pattern and you're not getting used to that position Right so like the bottom of the squat Some people may have mobility, but chances are it's just a motor pattern on how to get down there and how to control it down there Um, I think that mobility Has its time in place. I think warming up will get you much much further And working with not only athletes power lifters gen pop for the last 12 years It's very rarely that i've seen someone go from Not flexible to highly flexible in the long term you can make very acute Changes in your mobility or your flexibility by doing some stretching Um, but for the majority of folks I just don't think it's worth the effort if you like to come in and lay down on a foam roller for an hour Before you start lifting who am I to tell you not because someone I've said some stuff like this in the past I'm like placebo is the hell of a thing. Yeah, then placebo you're dumb ass from not doing it and go lift weights I like to spend my time better. I like to utilize my time more efficiently. I'm not a huge fan There's my controversial statement Everyone on youtube always throw these controversial statement about this guy that guy this method this trainer this supplement I Walk the middle of the road because I like to Continue to critically think learn from other people and pick up something I can I typically don't take a black and white statement And that's probably why the popularity of me and everything I do is probably not that great But there's your freaking thing. Fuck you and fuck your mobility Favorite pre workout snack now to start what's could be a long rant, but doesn't need to be I used to be very particular about how I got ready for lifting Shouted to my high school basketball coach dean stark I learned a lot of really good things about building routine from him, which I've preached to you guys about the lift itself But maybe I got a little too caught up in training And so I would try to set up everything perfectly to have the best training day every single day And some of you might think that's cool that that's like professional That's something you need but the difference is you only play like 30 basketball games a year What you're playing in high school or college so setting up 30 days over a six month span isn't That hard you can do it You can get your mind right you can get your body right you can get your routine your food your sleep How you pack your bag how you put on your shoes all that stuff When you start to train five days a week four to seven days a week for 12 years getting that perfect routine is nearly impossible As lifting weights does not pay my bills. It does not pay anyone's bills really so You know talking about the pre-workout snack. I used to love Waking up getting my whole routine I'd have a chipotle burrito about two and a half hours before training. I take a shower to kind of wake up I love taking a shower before I move or get athletic In and progress into my workout But as opening different companies as I've been traveling more over the last five years As meetings build up as podcasts build up content. We have content here instagram podcast twitch TikTok I have five different platforms that i'm posting on regularly My ability to build that perfect routine and have the perfect pre-workout snack and have my meal ready two hours before I got to go train. It's just not there anymore. So I kind of had to shatter my idea of that And not be so soft. I guess For lack of a better term is that I had to make sure I had a good workout No matter what empty stomach full stomach too much water not enough water good weather bad weather I'm tired. I'm not tired. How do I get the work in and focus in on that work? And so, yeah, I guess long story short. It used to be like a chipotle burrito two and a half hours before now As long as I get some kind of caffeine about an hour before I'm pretty happy and I feel pretty good Um, and then I just take a little bit longer to warm up again Fuggin your mobility fuggin. That's f u ggin for those that don't know we don't curse no more Um, I appreciate you quick q&a Uh, if you guys want to get involved on tiktok, but I have both names Silent mic with one k and silent mic with two k is one's my gaming channel One is my fitness one and we're doing technique reviews So if you follow me there post a nice long video tag me I'll try to do what a video with you Give you some free coaching on there. I do appreciate you guys brand new videos all the time monday next monday next video We'll be talking about and showing you guys a little bit of the launch So if you're excited, uh, if you're looking for some new apparel athletic apparel kind of elevated premium small batch Uh next week. I'm excited. I got a lot of work to do I'm looking around all the clothes are right here behind the camera. You don't get to see it Oh, we'll give you a little sneak peek Here's a little sneak sneak peek one of the teas the whole idea of this launch Just kind of how do you break things down dumb it down kiss keep it simple stupid How do we take our branding and still make it clean without just taking a logo and patching it on a shirt? Um, even though at the end of the day that is what I do. Um, so it's all about kind of our color palette and what we're handling here But here's one look at one of the basic teas we got coming. It's a little bit more maroonie Then this will be showing you in the camera Come on focus up little buddy. There we go It's kind of a loose fit classic fit tea one of my favorites real thick A little bit heavier for the winter Shit even in the summer like a heavier tea. I appreciate you guys. We'll catch you in the next one