Bill DeSimone | Congruent Exercise | Full Length HD

Visit Bill's Channel : http://www.youtube.com/congruentexercise
Subscribe on Youtube: http://t21c.com/W5AZ1g
Subscribe by e-mail: http://www.the21convention.com
Follow on Twitter: http://twitter.com/beachmuscles

View the full power point here http://bit.ly/ktdRo0

Speaker bio:

Bill DeSimone is an experienced personal trainer, having started in 1983 at the Sports Training Institute in New York City, and now with his own studio, Optimal Exercise, in Cranbury, NJ. Along the way, he was certified by both the NSCA and ACE, and helped set up seminars on High Intensity Training in the mid-1990s.

His own training-induced injuries led to his unique approach, applying textbook biomechanics to conventional free-weight and machine instruction. He has presented this material in a manual, Moment Arm Exercise; in a series of videos on You Tube; at conferences for the NSCA, Club Industry, and most recently, Indy HIT (Bo Railey, Exercise Inc, Indianapolis) and HIT Resurgence (Luke Carlson, Discover Strength, Minneapolis); and as in-services for studio and gym staff.

Bill's personal interest started with the muscle magazines of the 1970s, which led to Mike Mentzer and the High Intensity approach. He describes his training as "HIT influenced, not pure HIT", because of other resources and activities.

In addition to the personal training, staff training, and presentations, Bill consults with individual trainees worldwide. Via video, Bill reviews the trainee's form on the equipment available to the trainee and provides an email or telephone consultation.

Contact Bill at [e-mail] for rates and scheduling.

Bill is married to Linda for over 25 years, and they live in central New Jersey with their two children, Matt and Amanda (check the subjects in the videos).

Subscribe to Bill's Youtube Channel with more educational videos at http://www.youtube.com/congruentexercise

~~~~~

Copyright Disclaimer: Under Section 107 of the Copyright Act 1976, allowance is made for "fair use" for purposes such as criticism, comment, news reporting, teaching, scholarship, and research. Fair use is a use permitted by copyright statute that might otherwise be infringing. Non-profit, educational or personal use tips the balance in favor of fair use.

has spoken today for the connection she
doesn't

and similar fast

he'll be out here

l seen here

so they get a calming precio dixon

our first baby today is bill the smoke

yes close scrutiny

early for airport speaker that a very
honored to have here

mark

doug andrew talked about

is going to be further it

intensified have fired by bill

area should weigh

those days so i think in my opinion the
world's leader bobcats as a relates to

exercise

wasn't talked about today no one else
talking about

headstart really hurts gaya

with good reason

he read a book also called long-term
exercise excellent book

a highly recommends i have a copy myself

the backpack needed sons awesome book

is no coming out

will also be really really good

so your furniture is a vast amount
they've come in

i will likely going to be in town

this in the clear though

i have no academic background
biomechanics

so i'm not a surgeon

non physical therapist on excess
physiologist

trainer

betray myself since

nineteen seventy

i've been training client since nineteen
eighty

din certified by and see a in a secure
times

but around nineteen ninety-eight i'd
love to have my own biceps and triceps

training

and that led me to bomb attacks box

socialist does in his cell

i've been working on

taking a violent acts material relating
it to what we do in a workout

so this is a little bit of today

basically why why i'm a tax matter

as opposed as well in the way i myself

and of course workout

first though let me let me show you some
so i went from before the biomechanics

it is a muscular development magazine
nineteen

seventy three

first magazine i brought up the
newsstand

first article i read that

folk about pennsylvania man

found that his basement

honors bench press

he obviously missed the lift in his
chest of all rolled onto a slope choking

to death

what will come to a train

so when i when i talk about rare
catastrophic injuries

that's type of thing i'm talking about

this was a trained by the first trade
paperbacks on exercise

and if you note the

groovy moustache in the

exquisite form displayed in squat
exercise

that's kind of the caliber of
instruction that was out there

their course

please tell me notices

i thank you thank you uh... i did this
tennessee a conference once and people

had no idea response

opt this was you know that beget about
muscle fitness came from

muscle builder power

and val

as you can tell from picture on the
right

mind-blowing cares if kids are certainly
first thing that jump out of an ethics

right

on it

and one of his contemporaries

please let me notices

okay thank you

again to the senate and i see a
conference wants his guy who was in a

car practice and therapists

and i said i'll have the skin

mike

the size of yeah through the uh...

the eric bana hope will be just come out
of services

photos lou for ignoring twenty-five
years apart

and he still looks pretty close cited
resource like that kind of shape today

the other thing we had he had the
magazines on the newsstand

and they had the the courses that there
is some of the back of the magazines

so this was like a comic book uh... we
had a staple in it

it was just folded over

you know that's not the proving that
sucks

font that's type writing

because if you're in your finger across
it would smudge

so this is frank saying

uh...

now that i'm pretty good shape still
today

and there there is a guy who's mike
mansur

from seventy six a little bit later

in the the

every of exercise

yet he had his own niche at the end

but israel's

israel role was a kind of bridge the
bodybuilders with

audrey jones

so jones was a really bodybuilding
minded

but he developed not listen medics
machines the on the right is even visual

novels machine

from the land

and this is some of the mainstream stuff
that came out

vegetation a bodybuilder three more rest

hand uh... the nose to the top this is
this is the from a george butler book on

arnold

and if you notice

above his head no reflections as mentors
coming

because it's time

even though

you know i while i was not a much bigger
things invented

didn't

at the time on oakland men's was his top
competition

not only

in the sport but in terms of his appeal
to the general public that's why the

messages coming sign of and from here

so i think that this material written by
the new bible until it's time

there was absolutely no biomechanics in
it whatsoever

and it it wasn't even wrong it was so
far off

it might've reflected what they actually
did so wasn't quite

but the rationale behind it was
somewhere between wishful thinking in

magic

but it was it is very it was very
inspiring at that time

so this is the best shape i could get in
around nineteen ninety six

noticed the intact biceps and triceps

this is interruption the biceps most of
the evite

ball

but sub subtly indicated by the
fluorescent green circle

the left triceps is is

intact

the right side there's no medial head

so the

the head of the stress of close one of
our users premised on

at this point

it's limited as to pictures i i had much
of my own biceps and triceps

and uh...

when i look into injury

what came out of the the the not them

muscle material but commerical material

is it does great common injury for
people who is sixty years old mails on

six years old

but i was forty at the time

so my conclusion was the only thing i
had done to excel at the wear and tear

on my shoulders

was way training in general but
specifically using really extreme range

of motion

so

bom

when they field

and i went back to working out

i noticed that

insaan exercises

bylaws no strings whatsoever

i could bench press i could chin up

i could do a standing curl with the same
weight same intensive four

some exercises i couldn't even get into
position

tried to a concentration crime triathlon
triceps and i couldn't even

why are moving shaking all over the
place and no control over it

so truly excited about society and

robbed a physical therapist from the
mines biomechanics textbooks

so these are the the academic

definitions of via mechanics

four oh four for me and i look at it as

looking at how the bones muscles of the
spine handle mode

how the shapes and connections that your
joints

affect movement

and how the muscles appliances force

through the lens

but in the context of working out over a
lifetime

in fairness to the body building
material if you take at face value

the point of that stuff listed to train
for a a photoshoot offer a contest

was never intended to be something you
did for twenty thirty forty fifty years

thirty-five years old l

as the mainstream

population k morrison exercise

the body builders of the ones who knew
the way around await

so everyone trying to translate the
bible

an obvious if you're an executive of
homemakers student athlete

that level of time an effort and
discomfort

is completely inappropriate

so

you'll recall the personal training but
the idea came up of tailoring the the

exercise program to the person

or or what i perceive the excess program
for now there's a call at functional

training

so you know functional training as a
whole is kinda got off the rails a

little bit as has personal training

the idea of

training for a purpose not just not just
spending hours in the gym

you

did did for the total soap enough to
hold

himself this is our first

our first question

physically show of hands here

we're going to barbell squat is more
functional in a leg press

we would've august my friends

a sweater so nobody asks i say well
since the late president functional

sagar

click click

quick clicks that judgment was not
functional spot of interests prepress

was a good question

which is a better exercise

wells account as i think that's

i'm not going to answer that with
hispanics for okay

him

well as functional me that's a good
question and that

right now

in excise

arena

defining functional trade training is an
issue

whose use so broadly

issues so broadly covers

bodyweight exercises apparatus migration
machines

cable machines that kettle bells

that's right it's become almost almost
meaningless but

in more terms functions relating to its
purpose range was designed

uh... really quickly i think we'll be
back in college and for us functional

was what was going to help us player
sport utterly better and for us to if

you are always

housewives clean and jerk slightly
preciso san everywhere probably wrong

i'm guessing but i'm looking for the
exploration of the best of form film and

for our purposes

and

fair enough

so here we go

we look at the the bones and muscles
involved here chi so we'll start

list argument section of the pelvis

and work the way down

and told his obviously fairly solid
thick

one immovable joint was solid block a
bomb

on top of

steamers

strong as pawns in the body right take
strong beans

witch on top of more beans

the tibia and uh... fiddler

which formed with with the feet form a
tripod

okay so you have basically below the
knee have a tripod you have the tuition

bones was the foot

above that he had long been the femur

lesson koppel

a solid block a bomb ellis

and we look at the muscles

involved in morning those bones

you've got the goods connecting the
colors of the fee

right obviously a big muscle

we've got three three hamstrings

a decent sized muscle can connecting the
pelvis and lower leg

and another big set of muscles clogs
connecting told us in the femur

so the lower back

so below the waist we've got big bones

big muscles

view relatively few attachments

pulling in few directions basically
straightening it straightening

another look above the waist

so we have

three sex is a very very have long block
grants to conservator

five lumbar vertebrae

these are the biggest

thickest vertebrae at the bottom of
response

and they interlock say that they don't
rotate looked into the side well

and the function of that stability and
that size is to support all the weight

about

sitting on top of the lumbar

by the thrust

if you look carefully you can see that
the

low in the most

lower-most bones of the rest of the ones
just on top of the warm water

are bigger

and as you move towards the head the
bones gets get smaller

that's because as you move towards the
head and supporting less and less of a

loan

also it

known as the the processes sick at the
back of the dresser

the the this literally responds

they're sticking out

because it's a rustic

isn't as luck together is lumbar

with the rest of his designed to rotate

and those spines basically stopped the
rotation it's about five degrees each

yourself

the arm

now not not shown here is the cervical
vertebrae okay but as you might guess

they're they're smaller than the thrash
sick and i have

less restrictions on rotation

because again the release of playing the
weight of the heck

so we're just looking at the bones

bigger bones on the bottom of this in
the load at the top

you're looking at a pyramid

you look at structures designed to
support less weight as you move towards

the top

myself

now sign for the bones of an orderly out
muscle lies

the deepest level it later

connecting the spinal rotate scores

which connect these were to break to the
next horizontally

each one is very short

as is the

the next layer above that the motive for
this which connects each vertebrae

diagonally to the one about

so booked so this is the shortest motive
is to slightly longer

but the these short lengths suggests

their function is to hold together hold
statically not twist the spine

which would which would go with

with the rest of you do need to be able
to is because coverages passive

drastically didn't do need more general
mobility around the ribs

but the lumbar has to support the weight
of your provide

the next flares up

semi spun out there correct responding

build the longer more superficial

senate finance taxes drastically points
above it

rectus finding connects alum barlow with
recipes points above that

n

so now the the most superficial muscles
which all longer

the count for more the range of motion
around spock

spice so let's get back to his own
question here

below the waist

big bones

big muscles

few attachments few directions

above the waist

many bones

in a pyramid structure

many small muscles

skies here that you have basically a
mobile pyramid

what happens when you put a barbell on
top of the shoulders

when i was at pyramid structure

nobody would know that we were designer
tabletop

with a pyramid base at the table top on
top of the pri_

if your structure is designed to uh...
to support lest load towards the top

you wouldn't do that to be shocked when
it went table covered in work

leg press on the other hand

has you move

big weight with the big bones in big
muscles of the body

you

also with the spot

that to a degree you're back muscles
will get stronger

and uh... if you choose the bog on her
back

but don't forget is also discs in
between the vertebrae in her nerves

coming through there

so your by ariel adulation hazardous and
legs get stronger

and your anymore weight to that bar
promoting the spine of the of bunch of

different ways not just muscular

you with me so far

dc where i'm going with this

somehow for bob dole slots in the mail
in the muscle media considered more

functional than a leg press

but the question is functional for what

if you if your power lifter and you have
to squat if that's your

competition

yes that's what that's his bottle squat
is very specific

but fewer an athlete

and you trying to train the muscles of
your lower body

the the

the bar on it sure is completely inverse

the function of the swine

questions

complaints

petitioning for vertical jump

businesses summer concert season liquors

we're waiting for a verbal jump around
being and then a

respond as is fine

so

illiberal vertical jump in your

think about what's happening here

muslim of your spine are just supporting

to set you know this anyways moves up

so

national barbell squat with that
particular sport

again your new converted the the demands
you even greater with the body has to do

uh...

i realize once and it goes completely
counter too

sports conduct sports coaching muscle
near what have you

use line is a spine vans and sport

so

as far as a barbell squat girls

okay so the negatives would be

the strain on the back muscles and discs

of the of the actual spine

a regular slot

yet again to what you've been to the
point you make though is

without the barbell

the swine motion vote

is more functional

well

use my muscles can support the lighter
with low it's top of the head

well

the

he gets here

mechanically

bar the sticking point of the barbell
squat

happenings at about the joint angle for
pete toward free gluten your quads

so explain more about the copy clerk in
a minute

but the does vary the resistance
appropriately regular freehand slot

well

so the issue becomes

how do you make it more challenging
freehand spot

now some of some other joint issues with
the squabble will go to scuttle the more

if you noticed got down to low

your interview the criminal or back
flattens out

even though the spine is curved overall

within normal spine curves the discs in
between or the pressure is flat on

if you flatten the curve though you over
bended or you

is fine

now one side of the biscuits pinched
impinge

the other side

her dx or or what blows out

you know you can get away with that you
know once twice ten years twenty years

by in time

that pinching a blowing out cause
problems with your back

so

when you squash we should be it if you
can use the squad as an exercise

you should only go solo as you can
maintain the courage in your back

fusion holding the curse him back steady

as you to send them if your summers
watching you if you can tell when you're

back back curve flattens that's bob

if you if you want to preserve it

overtime

the health of your back

you know the other joint to be concerned
about his is the name

now the the

patella in your name

you can live without a patel

uh...

tells the crush they get injured

all that means you're quads aren't as
strong as with the patel

who's with the patella does is it keeps
the life gives you an internal error

it keeps the line a force from the
closet away from the axis of the day

so what happens is basically the patella
deflects the force from the closet and

the counter force from the shin

the law you going to squabble the more
pressures on that power

so think about it in terms of like a
bone marrow

when the when the string is straight
there's not much pressure on your

fingers

the further i would call it

you feeling more attention on

and that's what has happened patella

if you go

deeper into the squad

this picture yet again

and now so longer upon our out of promo

so now it's happening is if probably
have a long long and the navy short this

is an

and use of the short visit and on the
road and you crank is far away on the

handles you can

when you get to deepen the squat the
femur is a crowbar

with hafez hamstring is the access

and the business and is your name

so if you drop this low your you're in
effect trying to probe arguably apart

not leg press that you can still have
the same problems

this is a forty five-degree angle
expressed that's a horizontally press

in the older days

leg presses were built on a vertical
rack

so you'll be lying on your back on the
floor pushing the the weights

in a very difficult to maintain this

the curves and in your lower back

so if you're lying on your back in a fee
to push in back at you

the curve a lot more back flattened out

so the feed the purpose of using like
rats if the purpose of was the release

of the pressure on your back

when i think that you're back from
pressure and back again

it's a little bit easier with a forty
five-degree leg press

bomb

and some of them today president tonight
relate press has occurred is built into

that cpm

now with the leg press most of them you
can adjust the the seat back

so

maybe not clear but in this in this case

the seat back as pushed up to ninety
degrees

so at the bottom persons knees agendas
there on pets

and in the second one receipt back is as
recline as it was she laughs

now here's what happens

the the

peaked or to the groups

the joint that go with the blue chip
biomechanical e strongest

is it about seventy degrees flexion

thread about right about here

if u crank the seat back of the leg
press

as high as you can go

well you quads basically your fingers
which about ninety degrees of flexion in

the excise though because you can walk
out

so you know you've

feel that allotment grow and and and and
the back side

you really not coming near challenging
the strength of the groups

because where the goose is strongest is
no more exercise you've walked out

if your client seat back as far as you
can

so if you're finished position looks
more like a standing up squat

now you get a challenge of lieutenant
cause it'll just be it will just be

aquatics a size

full month full range of motion a crater
a discussion comment on what presents

what sister

poetry

glassman crossfit

he talks a lot about how the reasons
like press isn't as functional whatever

that may mean uh... jargon terms

massive use the way that

this time isn't mobile as property
properly and

i wonder if if

what he's talking honestly the
positioning and seated position

that's not really a natural form for the
spine to be barrientos anywhere

this mark mark morgan

boxes on talking about uh... no great
last minute

encounter crossfit

well

well

there might be something to that

okay it might be that

most functional way of training

your lower body might be was a form of
body weight spot

tax now you are mobilizing everything

issue becomes how you make it harder

obviously the crust answers more more
expensive festive but that's got

complications also

com

uh... i i'd if in the overnight chalet
president de la lean towards one

lakeside movements

uh...

and what's going to set up with
something to a quick leg leg exercises

buttresses a split spotlight in front of
the other or a quote reverse launch

i know marxist sons a big fan of walking
lunges with laces hands

so although the arguably if you want to
argue which is more functional

might be

uh...

more so than slot whether the bottle so
i would like for us

if the question is though

i want to train my legs he has bigger as
strong as possible

then

any bodyweight exercises assist us

is not going up

here we have to do a hundred bodyweight
squats to too

if you do a hundred bodyweight squats
here's another one might be impossible

but now you working on endurance

okay or not

really

home

lifting heavy

professed twitch fibers or two

challenge the strength of force
capability of the muscle

so the question really is wise person
training

truly functional training frankly is to
do a sport

forget the weight will forget

artificial and forget the classes

if you if you're a dance if your martial
artist if you're in an athlete practice

your sporting a much more

specific than that

but as an efficient way of getting
stronger bigger muscles

as you question

i mean

against way as you're saying is that

late presses probably safer

beheaded by to its client

well i would say like process was

uh...

they closed at least a particular
barbell spot

if you are there look the japanese in
context

if you are going to buy those flocked
there things you can do to make it less

dangerous

if you if you if you're not mad at the
buckle squat than a leg press and you so

much rain heavy for your lower body leg
press probably get

with some tweaks movies neck safest

wasn t safer

and if you're more concerned was the
body working as a unit there's some kind

of body weights lotto body weight

ones

is probably the most

budget knock against wrongdoing body
weight squats and wonders as you are

with any kind of way

self

if i was selling body weight on the
classes i would not have that position

also

detail again because of the question
they depend

because what the process training really

little sons to be like

there's no perfect answer any comes down
to what your goals are where you want to

do right as a like we've sent

right in a lot of these these are yours
with better hit process by building

process punctual train

it misses that first question twice but
why is the first excise in first place

again if you want rain heavy

putting a bug on your back with some
kind of body weight latex size

zack is not the answer

you can see his can't

you know it's always easy when people
see what's on the body

okay fine

but if

so as far as we deal with it

present to go against stance fifteen
years

wouldn't know a leg press identification
tripped over

functionally she certainly not week
doing leaps and landing on one foot in

doing well as required of her corrected
itself

italy boils down to

wise person training

okay so no this since the phrase full
range of motion is it's gotten less

prominent recently

but

fro until functional train became the
current buzzword

this is all over the place

this was on instruction cards every
exercise article said

use a full range of motion

every trainer felt obligated to say use
a full range of motion

norma switches medics ashamed everybody
manufacturer that further instruction

caught on a machine said

use a full range of motion

you

the classes was lvl biomechanics or is
it just about foreign

so limited two aspects of this one is
muscle ones joints

this is a standard

graphic of muscle force

available and every biomechanics
kinesiology

excise physiology textbook

what it shows is

now lengthy

length means

to the right is a stretch

as you come

towards the left you move it was a
shorter life

what it says is

when you're moving a muscle from
stretched for fully contracted

force your muscle generates increases up
to a point and then decreases

and leader of the other way

when you being pulled into a stretch

something else hickson

the passive tension refers to

non contracting elements of muscle fiber

so that'll structure of muscle fiber

it

which is so i'd like a defense like you
know if you if you missed a step

or a few

if you have to if you if you have to
block something like a punch or if you

catch something as soon as you suddenly
and muscle switch back

yes visited surprise you not voluntarily
contracting

by so the passive tension kicks in

to protect the muscle

is also apply matches content

so as you u

you john

and you go into the landing

your lengthening the muscle

involuntarily

and so that rebounds

is to your conscious contraction

now the issue if i'm not just of course
would be you don't know what the top

with a top limit is

if you go to lift the way

if it's too heavy you know right away

if europe dropping the way down at the
bottom

it could be way you can handle it could
not be which again we have no way of

knowing where that top limit is

but this is how muscle

fiber muscles

in muscle intact muscle fibers this is
how they act

there's a there's a

this favorable length of force

somewhere between fully stretched and
fully contract

now the thing with the speaker of the
law is this is literally academic curve

uh...

sorry about that

this is literally academic her

if you detach a muscle from a rabbit a
fraud to human

and you stretch it or houston later
contract

those are the courage to get

when muscles are intact on your body had
look at fort curves

isn't too technical terms from the grass
is a case of the renters out here want

testify without talking about

com

resting when traveling back and
insufficiency is when the muscles

his position or a for favor one

passes

is rosie is stretched or when the
opposing muscle is taught interferes

with the the

active muscle

and uh... tema basis is one

muscle is sore caught it shifts one of
the joints to accommodate

stuff like that we are due to specific
excise

as more and you can demonstrate it more

you

now one thing about that

through the basically

curd

is

the text was all say that the at the
extremes of motion

the body tends to avoid those those
positions in daily life

so you're not going to run against them

except that

daily life is a real work out with
weights are daily life

so machine designed to put you into
active insufficiency

uh...

exotic cannot isolation exercises from
the bible imagines pritchard active

insufficiency

so as a for instance actual economic an
astonishing activists efficiency for the

klotz conduct on the subject here

anyway gluck

so o'shaughnessy here facing out

enough with the buddhist but his behind
you like la central issue

industry national street unita since the
title of it

okay so just reagan me back

okay self

with the backers anglican walk out his
name

now as a physical exam

the info as far as you can

trent lott has legs

knows he can walk as these out

he tried to try and keep track each
other as you come back

he's locked out

so

you go into a gem

guys that rental a situation pussy on
cam back in the addy says something like

a look at clark was trying to work out
by personal training sessions and i just

hit the back end on the machine is wrong

if the back and go on the lady said she
was at ninety degrees

what happens is

the

declines with us today hit the detective
to me

is too short interpreters activist
christiansen

uh...

so

in gaelic in walking presence

erectus is stretched over your head

and

shortened over the navy so you don't run
into it

but his ability in the extension if the
back-end goes wrong you run right into

it

that applies to a lot of excitement
faisal pullover machines

devices

dumbbell side raises this is active
insufficiency food alkaloids

rolling if you can give you a fear lacz

this is

peeps or collapses appear back here is
that it is the last two short function

uh...

so

answers are movements in iraq has and
what was on the shoes or or bible in

typed words are really real life
movements

this does come into play

what's more important

though without anandtech muscle is
muscle pork kurz

self

moving left to right

you go into a stretch but set

who contracted

and with these kind of show is the
difference p ds

this being no speed isometric this
confesses feed

for different speeds you biceps get
stronger

sand in the strength rocks

if you notice

at any speed

the peak is between seventy and ninety
degrees which means at about a right

angled row those whereby since the
strongest

which happens to be where a conventional
standing pros hearts that's where the

sticking points

this is

this is it's working curve for

shoulder flexion

'em

comparable to reverse like a bench press
over script bench press

inflation your body is strongest doubles
by his side and as you know those

corrupting its weaker

that kind of a bench press is part of
the sticking point sonya was by her side

and as a lockout

is less difficult

this is an example of a of a complete
mismatch

where an exercise mechanically hardest
where your body's weakest

sofa shoulder extension

meeting

survivor to not

so exciting here

your arms approaching you

the dumbbell pullover is exactly the
opposite

dumbbell pull over your life is
strongest in the top position which is

where you walked out

as a way that was overhead alaska
getting weaker

but the excess getting harder

that bag size is particularly dangerous

regina jim in new york once

thanks dumbbell off the rack

flies back on the bench

is linebackers

bundles to light

brings it back

it's heavier dumbbell

not socialite

things are back

comes back with the heavy dumbbells okay

this is right this is heavy

as he comes back with it

now we can stop it because the lever on
that bigger

disappeared while shows

night oocyte ellington garden

and he said why do you think they'll go
off the floor

well it's very simple answer direct if
you take them go off the floor you

started when the exercises harness
office too heavy for you know right away

and just don't do it

this guy started where the exercises the
easiest

and

there is a mess

so that's a complete mismatch

did this one this stray dog pulled out
of cables match the better again

use any part of a cable here's the
excise hardest

it's also where lots of our strongest

and imagine on some towards the excise
it's easier

as real as to getting weaker so it
matches well

them unless one this is a role

rose

uh...

again rosa heart goes a harness unravels
a close your body

that's realized we kids

so it's another mismatch

so the point now the point doesn't
ideally the excise matches

so so so ideally

neck size mechanically hardest we
muscles abiotic akeli strongest

nam

absent the ideal situation

you don't worry as much about training
the full range of motion as training

what i'll call the effective range of
motion or the strongest rings the motion

because if you do in exercise which is
just too heavy for you here where your

weakest

you must like garland might be breathing
heavy rain and i thought it seems

but you have a really challenge

the force

producing capability of the muscle which
is directly what we trainings was to be

about

well

if you do pick an exercise fences i say
in

the extension which is this will be here

if you could exercise and you only train
the shortens position

you know there's a quote a rest stop

all you're doing is reducing the amount
of weight you working out with

because the curve never inverse

you'll never said

a basic strength curve

and turned into a u_-shaped by training
the ends

this is not how how muscle science works

so this would have some implications for
things like uh...

any of the various partial training
techniques partial victory techniques

where

your

with the latest phone burns and
bodybuilding really doing a fraction of

the of the motion

if you want change the sake of the
muscle burning ok fine but as tens of

getting stronger challenging with the
muscle can do

you've got to be in strong ranges of the
movements

any questions about the muscles in full
range of motion

muscle that

so's you reduce partial

at the strongest for the motion

a good thing

the competition look for a vote

frustration lawrence's following closer
band was seven thousand when we could

spark

so frozen some n

if you were too

it

though it does beg the question why use
any range of motion at all

why not just train

at the one point where your strongest

as a that's a good question

i think the price practically the real
answer is

you don't

you don't really you don't really
calorie most equipment people tran ahn

is a calibrated to speed

so you don't really know frig on fifty
degrees

iran fifty degrees a second note we
don't really know the speed of we're

moving at

as israel is speed we don't really know
where that peter like triangle is

within hours of bouts of use some range
of motion

you're probably going to cover it

uh... years ago divisive connect mu
machines were popular or were around and

use it

speed will now case you could you could

but with regular commercial waits in the
sheen's you don't exactly know how fast

you go into don't exactly know where
that pete triangle is

but you're right it would lead to
believe the only china taiwan joint

ideals for move on to the joints in full
range of motion

uh... demo of those things that receive

you know bearing is in the audience

if you train on machines

the extension machine fact ac

to see the instruction line up the joint
with the axis of the machine

so single joint machines imply that

all of your joints act like hinges

if you do

kettlebell type classes or other kinds

freeway unity or except at the south

and they have you moved you have in
loading your joints in a lot of

different directions

that implies a new joints or all swivels
dual ballin socket

in biomechanics a joint so far

blends of these six basic types

they're not true hinges and i've been up
to a ball issac

so frances with the navy

you really can't line up the axis of
really worth it with the machine axis

because then the disney was a hinge

isn't he wasn't sure it hinge

it would

rotate this way

and that would line up with a machine
axis

if the machine was a rolling joint

when you move the issue and it would
roll off

and it is a slight injury

it would slide this way

what happens within the it is it's a
rolling in sliding joint

syllables in slides in place

the the axis

and therefore right corner

the axis changes depending on how far
better news

so technically you can't line up the
axis

of your knee with a machine because acs
is always moving

bizad

so now three

if we look at full range of motion with
and the extension for instance

and you really working at blocking the
out as far as i can go

the issue with that is a there's a
there's a mechanism to swell mechanism

channel rotation

so food for

the middle of the original shit it does
function like a hinge

at the end

the bones of the shame in the in the
claude rotate on each other

lock

sowwy the the shane will rotate
externally or that the femur will rotate

internally and locks together

the point of that is on the stand up
straight a walking

you're not using a muscular effort

there is a passive lock it in the

so if you are the landlady such machine
and you really diligently trying to lock

in the arrogance resisted

what's happening is

you're taking this passive only u bony
lock

your loading an extra weight on it and
you're applying great internal force

to janice bony lock into position

that's designed to be a passive walk

with your body weight standing upright

so you causal burn as u tryna locking me
out

but you really just bringing out a lot
of unnecessary joint stress for the sake

of feeling exercise

practically what you do is you if you
watch some on the extension

and at the end of the motion you'll see
you'll see

will happen again today

added if your knees are free to move

when you're locking me out

the shane rotate excel in all your
female rotate internally

recycling situation in china lockout

that movement still has to happen so
you'll see some shifting going on in

this e

the thing to do will be the watching
this is a shifting stuff starts that's

the end of the repetition

because past that point

you're just trying to force that bony
lock

if the again that's designed to be a
passive lock

at the back end that i was walking in
the apt

as you bending the knee

as you pull you you need more and more
inflection

again the way the bone to shape in the
femur and shane

before it is going to move towards the
center line

so if you slot normally people's knees
will go out

falls in the old signed bodybuilding
instruction lena

for suit you cause power forcible part

yours is preventing or your

fighting this natural movement of the
navy

fruit or muscles going to take a look at
it from the extension

is a muscular ripley's a muscular

bom

component of china's foreign jim ocean

and there's a joint component

can i have a ne phir

uh... before while questions about the
new york info emotion

about ten years of such a second

with what you know i might be miami
anticipating it

almost half a dozen times past three
years my life probs not recently

the best way to work out my needs

forgetting them arrival the surgery on a
quick fix a steep it like for us

perhaps but i don't know what the
defense extensions but

weighs almost like stay away from them

it sounds like a again that night

knowing what's going on extension by
definition is just to put a lot of

pressure on you made

sellers gregory

to clinic fired acted as expected

goes well rehab isn't is it and use a
different says invokes

interest rates

com

but you definitely wouldn't want the
machine to push you into a stretch

and hitler and to really overemphasize
that

finished position again could you just
buying a strong bones

kentucky

bisa

fraud emotionally havoc on another

the subject

to demonstrate

a balance here

carfax

bite so

everyone just quickly without they can
raise your hand overhead

is a job

okay

for chile before so you know the
directing klamath

notice nobody

notably obviously

legislative suicide

and nobody

foresee handle in here tried to talk
this way

answer for salad dressing

turn detail bosnia was pointing out

lead with the painting try to lift up

as far as you can go

obviously about halfway up

your body shapes

buttressed all

energy externally rotate

you can continue without

without any any obstruction

but you're not going to go kitchen
schaufler

digga digga doo digga doo shoulder

on the website

we'll try to demonstrate here is

at this point

there's a pony obstruction

so either definition shoulder

but definitely if you excel in rotate
that russian president gore claim

this comes into play on

an upright role

it comes into play on

some some sideways

machines with a with a position here and
have you tried to lift up

go to the front principles loads of fun

it really comes up right

now from

from here up

is pretty clean

right about here

you start slow down a little bit of an
obstruction so now rotated it internal

rotation a glove click

what happens if you happen to shoulder
is that when you're inflection

and excel rotation

hit a point of leading to binding

limitation elicits weights and that's
what's

that's what's including your partner
movement

not a hold of your muscle or folded
exercises

hooligans and shoulder

when un chali rotate you on buying
them you can come up again

apec something about this means excise
lives means if you're doing

chin up

with suit was almost touching or or pull
down

when the weight pulls you up

if you're forcing a full range of motion

you always have to flare out

you can try to go up higher but the
difficulty feeling is that is not an

unproven muscle you just reading those
joints

think about a machine presses the
machine press is too close together

you're listening to lift its very
harshly harding to push through it but

you're pushing through the leading to
shoulder

almost everyone

when you did lift his shoulder op

everyone kind of cut between the two
planes are you going to reflection and

they don't throughout the shins will
show up again

just disgusted

forget the rest of the social

analyst with the players and half

evident

everyone when between two reflection
pure and pure abduction

because this is where the shoulder
socket opens up

the bone in the ball and socket of your
shoulder joint

it doesn't open up surely this with a
blue over truly this way at sylvan

somewhere in here

so somewhere in here you have the least
amount of obstruction to moving on

you

again i think about what this means for
exercises

obviously press behind the neck of the
barbell usa via standard exercise so you

push on the whole way back here

well when you fully abduct like that

europe in june

impinging right

at this point point of the ball socket

say with uh... pulled up behind the neck

all right we're forcing our on this for
back as you can discuss as muscle

involved

you're pissing off the jury

think in terms of triceps exercises

this recently flipping through metrics
have a lot of the sender on the show of

freeway workout

missile guiding dumbbell triceps
extensions

and in the instructions mrs

a month ago it says

holding caused by your side slave
triceps

this is irrelevant to the triceps
triceps just read your elbow out

what happens is we do the sexes i sure
enough the movie it was two years if you

start to feel

more tension here

you must feel heat rises working better
you're feeling the strain shoulders

move in move it moving overhead is or is
all relates capital here over them

uh...

parts part of the part of this plane

does not function not abduction

is that this is the angle at the
sarantis is strongest at

that comes into play because they will
not over head

up to about ninety degrees is crucial to
flexion

bedell toys contract y'all moves up

over ninety degrees now

your delta religion activist efficiency
they can't get shorter

so what happens is

that ups_ pulls the top of this
capella

and thus arrest pulls the bottom of this
capital to have the effect of turning

the entire ballin suck it up

so the book ball socket opens up clearly
ought to hear

abs of clearly have to hear it in terms
of the further overhead beholden system

has to share

so that's another reason for that that
reporter playing

well

that's also why for instance

there's there's very little true
overhead then a symbol of it will be

pumping iron

by his civil treadmill

andy's pressing exam i just make sure it
will motion right here

well especially especially it was not a
mostly had

as because true overhead does it really
exists

that's why i know that would be a bit of
the press

because he talked about here and then it
was unavoidable that turned into a bench

press

because you really can't

with the model

you stress really is a strong enough to
tilt everything

so if you go completely overhead

it also look at the shame designs a lot
of overhead press designs

the bill that a high incline and not
built so that you're sitting straight up

and pushing straight back behind it

regardless press and intentions on
president very steep incline seventy

eight degrees

fully what move on

chris is not joins a range of motion

okay philip glass

rhetorical question is whether

the human machine is not designed for
speed or for strength

with all the media about how to lift
weights

the question might be should we be
lifting weights

okay this comes from mouth ever harmon

goto the bomb attacks chapter in one of
the early an essay textbooks

and

right here is explains why

by all three y bomb attacks are
important

if you have

ten pounds of waiting your hand the
internal forces are dramatically higher

because it empowers await is acting
through a very long lever

your muscles acting a very short levers

an old-time to overtime leverage diagram

the leverage that man

rather tell you about for a second
request levers monologues

everyday they deliver it is in

nutcracker

commercial nutcracker right you have an
axis

trestle there

peer pressure woodlands

none of that one and one of his question
one hand i hope not if you can diffusion

does your plan

by social debate got to talk a

so you have an axis

you put the resistance close to the axis

and you'll hold

the business end

far away

and with a very sms state

with a very small amount of effort

you fly a lot of course

so this kind of lever

applies force

little bit of course of the at the at
the eighties

lot of foresee the axis

you would never

reverses

you would never put the the resistance
at the end

and try to apply for cigarettes

it just doesn't work you can generate
any force

this kind of letter

doesn't leverage force

or what it does

leverages distance

a little bit of most of the axis

it's a lot of motion of the president's

a little bit a motion at the axis

it's a lot of this incident

un levers lisa muscles were talking
about

leverage this instant leverage force

much more hopeless goes into the motion
it comes out

but muscles distance

goes into motion

a little bit a motion at the hip

a lot of motion before

so human letters leverage business

not force

well

and sincere leverage this is

and

leases we let his distance

and speed is this is the bio bio time

it takes a lot of time for this little
motion

to create this big march

so you wouldn't human skeletons abyss
built leverage its feet

little this is a little bit of this is
over here but this is here in the same

time

technical stuff tent was of the letter
everything is no it isn't with the

nutcracker

resists is close to the axis leverages
effort

this is far away from the axis led
resistance

consisted of mostly grass or of human

muscle power

take it from a book called

prime mover by steven vocal

which is it a great texts on the history
of muscle and how muscles used

and what does shows is

is basically that

in spite of

humans the leverage the distance

there's a sweet spot of speed and force
we get the most power

so

ed zero steve

you guys are the more civil sports

which is consistent with the muscle
media that says you can hold more than

you can read

by your greater static strength and have
positive strength

at a maximum speed movies president can

you can exert much force at all

which is consistent with those muscles
worker to showed higher toward curves

asbestos feeds

but what happens is somewhere in the
middle

you'll hit a peak because

power please

elastic

how is work by by time

work is forced times distance

so powers force

times this is the via by time now those
powers for sci fi

so there's a sweet spot of speedway you
get the most power

that's where if you're an athlete a
martial artist we're taking training

is there going as physique and using
brute force of boots feed

comes in

there's an optimum speed off the amount
of force where you get the most however

movements

so you know that that that

previous quote about the high internal

forces

or implying

that doesn't mean build strength
training strength training carefully

because force

which comes from strength training is
part of this equation

really resolved really take home points
from from

the presentation thus far

with with your legs not your back

is an old cliche for manual labor

the structure of the spine suggested

is in effect the range of motion as
opposed to a full range of motion

and practically in terms of your workout

you have the balance

that somehow balanced the concern for
your long-term muscle joint elf

the intensity of the set with the
overall workout

images of other classes before

it

actually get it in perfect sample

seconded by train studio

as by-catch act

and he isn't ready

please myself

so i said what happened

they said well i was there a certain
class that'll remain nameless crossfit

that's right back out

i said uh...

assist you know i want to do that i said
you know the excise selection to be kind

of dubious

and they get caught up in the
competition new form terms to crap and i

say get hurt

he says all thanks to tell me now after
dinner

so i say well

at the back here was

train with me

altering us cause you work out there

i guarantee you want to hurt

bases will thanks and i really like the
class and is this tax and i really like

the class

look how well it worked

so now here's a guy who knew exactly
what he got hurt knew what he was doing

when he got hurt

you know knew what to do not to get hurt
and he didn't care

now for me as a trainer

that's not my call to make for the
clients

i can't really tell us how to do this
exercise you know i know my her chin

features that you would not my decision

and myself at fifty two years old

i do nothing in my workouts that isn't
conclude congruent requirement acts

and outside of my workouts whether it's

skating refuted similar shoveling snow

i'm very aware of how i move

as few guys

you know well bill you've been warned
twenty years now you got your bicep

don't come running to me i wonder now
cell

finds any questions on until in general
or the videos are the manual doesn't

listen

newt

zone

is all very interesting and concepts
very conscious

to alice a lot of popular belief

so what your getting environment kenneth
lee as far as the backers and squad and

such

the back is not designed to bear a heavy
weight

right from the upper part of the course
of you know i i again

not just as i say so

if you look at any

madhuri diagram of the back

political is a muscles look at the
organization of the bones

free clearly a pyramid

big blocks on the bottom smaller blocks
with the top

um... if you look at the muscle
organization

a lot of small muscles

laid on top of each other

many different joints

compared to below the waist

we have big blocks a bona big muscles

so

you know and i think that issue a
blanket statement but i think it's a

good look at the component when you look
at the bones of the muscles involving

swine

lawyer wait upon your neck doesn't
doesn't seem to match that too well

just one more quick question

so

how would you

would you say about the deadliest

fallen at someone

well i think that this is probably

was it was a let's assume perfect form

just to minimize man out of airplanes

if you assume perfect form

the dead lift is probably closer

because the weight isn't united we are
taking a pure regina s it's what's

happening to structure

assuming perfect form

and a perfect for miami

you're strong enough to maintain lumbar
curves to the dead lifts

you know you're not here to unite

releasing its capital

you know if you saw in perfect form

they'd live trapped by their lives

you

hit those slots

there's a lot of ways of loading your
legs without

inverting the pyramid

within it

spent

are so the answer in boat

unc_ to limited range of motion

like commuters demonstration bicep curls
elixir

right of the

but i'm not saying limited on the side
of the suggesting that he's an excessive

range of motion

it

if you if you're sitting standing

as i think is a video on this

his video news on youtube

moronic sized biceps which was uh...
goes into a much more

or should live there was just don't
understand a little await hanging

straight down

we had zero

you had no wants to know whether created
by the way

symbolism here to here

removing from

uh... no-no resistance letter

began to knows this is level

so you have no work

lot of work millwork

you would stay somewhere

just short of walking out

through sticking point

and again keep your elbows by his side
such as so have some lever created here

as opposed to a nobles come forward

to make its your work

in general with exercises if you're used
to doing an extreme range of motion

if you just take it up a little bit

you'll notice that the way to handle
goes up

which should be kind of a clue

in specific you really have to look
every muscle and joint

which is the reason for

the reason for the videos

this manual

and for them

yes mandela market

which is the specifically say for this
joint trained this way

says to you

quick questions the first one is from a
discipline i do a lot of explosive

movements

and why are your thoughts on making that
morrissey

growers who store

guide to political zone

well you know if in general

if you're doing this for

or activity

you accept the recycle it

so while you're doing that accepting the
risk

i think you don't into your exposure by
then working for the weight room and

popping up all with weights

but i think i think what you do is a key
chain your muscles appropriately in a

way twelve there you go to your support

you accept the risks of the sport and it
was appropriate there

obviously if

you just trained isometric lee for that

reaction on the part of course we would
be a little

whether the transfers over and i would
be kind of questionable

but again any athlete you'll see some on
the field you accept the risks of uh...

of what's what's there

by my contention jess's

don't add to that also in the late

that's worth analysts and the second
question

trainers and

people talk about

doing like compound

heavy exercises such as

it barbell squat or like bench press

dash i think where you're talking about
is more of a like isolating the muscles

so what were your feelings on

heavy compound exercises

you know what my feelings are those who
are not as simple as saying

just a compound exercises just to

isolation exercises

at the moment on exercise most of the
excise demonstrated in their car

compound excised

because the compound exercise

uh...

it's how you doing what moral is a uh...
how you do is more important than what

the exercises

and

the compound exercise with with a couple
of tweaks

can match

the difficult in the exercise with the
the

toward to the muscles

and yet each week the ends of the range
of motion you may not yet present joins

israel as simple as saying freeway to
machines

single joint press conference

you know they're all there are there all
fair game

would really not as is happening with
your body while you're doing

freaky okay the next

just a national

using your own body weight doing pushups
pull ups any kind

non machine workouts for pretty

deeply obstacles your

pitfalls as far as interviews your
muscles in wrong way

on those tactics as is

yes

because again inside the excise is what
you do

for instance armored convoys up for the
video on the convention ups

we delayed showing up that that that
overhead position

that this is

more detail on the video but the
overhead positions i i see these people

stay awake cuba shoulders which meteors

and

you wanna borrow

judicial zwick new year's in lean back
to start

and then go into the chin up

because that when you bells out of the
bottom will you let your shoulders come

up on your here

is just a lot of stress on the rotator
cuff

uh... some explanations are better in
video or in print

but that did the short story what would
be the wash bouncing out of the bottom

on the chin up

cuz you're not doing anything positive
for the muscles you're just bouncing off

if you have a close refrences you've
just bouncing off that ligament

binding

as far as pushups go

you know pushups pushups are are
generally safe

try to make a harder

then people put 'em

between benches try to get x range of
motion to macomb harder

forum

or do explosively to make them harder

you

not not to sell anything but with
pushups their zone

there's a a device that puts a lid
elissa cables crossing back

allows iraq to push of harder

while staying within the safe range of
motion

but uh... again side is not a question
of body weight dresses mission the

machines verses dumbbells and and
bartels it's is what you do with the

body act that matters

hauptmann before your party regulars
excess water

i've done some pushups like where you do
your seat on a bench

sirico might decline of a crime

that's better yeah you run out of ways
of making process for

the the i'm not a big i'm not a
tremendous fan of the lessig resistance

because it only gets harder

and as you saw at the muscles work
curves

does not necessarily how muscle
functions

but in the case of the push up it is a
way of making pushups more challenging

without

you know going up on blocks or or

you know i make it you know if you want
to get a excised more challenging

because it's

straining your joint

you want to get more challenging for the
muscle

you gotta run by

my question is

is it better for muscle and joint held

to use ranges of motion that are more
linear for example assessment mission

rather than

just a barbell

wasn't impressed

the

smith machine

i'll tell people use a smith machine

mainly for the bottom sobs

completed

number of years ago

early really to thousands club industry
reported on

the guy swine and smith machine

no bottom stops

those of the bar

breaks a lock of his knees and i got guy
i don't know how to out about it

for literally crisis line

and up quite a trick

prada big part of the case had to do
with

why the mission didn't have bottomed
socks

and the

defending people defending the
manufacturing health club sidwell we

looked around health clubs known as the
box office

and the

you know

hard stop

twenty inches off the floor is
sufficient

and the claim plaintiff's attorney

that was interesting

said nauseated says twenty-four stars
author

floors as a minimum

either one is ridiculous you know you're
not getting out of twenty four th so far

so

the smith machine might be a little
unnatural as far as finding

grooves

if use the bottom stops and don't rely
on the law

it's far safer

so yeah you got to make that call

began to be person if it is all those
clients

i'm not going to risk

missing aspire barbell squat missus
while on a bench press for the sake of

instead real improvement the excise

com

plus what say you know what
unfortunately bartels

of this year stefan johnson college
football player

being spotted away because women

this is the list

barker's does go on trial

in almost dies i was a surgeon repair

you for that

for both my art show would still in
barbell step ups

twisted ankle

barbie sequels damage is fine

the club industry case

the guy i mentioned in the from the
beginning you know controlled by the

barbell

you know

i know that i a lot of very pro barbell
guys out there which reveals that the

magic to use in the park

the perspective of the magic benefit
verses safety

this doesn't support that responded join
your face

there are other people discriminating
are completely natural motion and that's

fine offices files was going for the
catastrophic injury

uh...

so nice and working on trying to make
this material more excessive will

is a metal called and videos call
congruent exercise

so in it which i talk about

much too little too that's okay

just with more specific context

nam

so those who give way tragic accidents
that's person to talk about is

biomechanics involved in swine barbell
bench press

there was about four and a motion length
impression which is length tension which

we did

functional training

silicon is emitted by the late president
slot

along with other things

well

the idea of muscles shaping which is
probably more of a bodybuilding concern

or fitness magazine concern

than athletes concern

a lot of times and i break this down the
sensation you getting during the

exercises it is in some

magic benefit you get into the muscle
his feelings joint strain

such as in the shoulder

and then

the speed there's a strength

discussion

and then of course if you want to look
at what does that mean in the real world

so

these are pretty much

pretty much is exercises that you can do
either home or in a gem

some she exercises and jim exercises and
some

so that it that that work well at home

it is a question is what this is look
like

i go to jim how do i do

so uh... these are the latest sizes

house and justin back

were back

aside

back and shoulders

and then uh...

arms and

midsection

going back to us on a special arts fine
exercises

these bound for arround

yeah technically kore exercises

hand absence somebody training for a
competition like a complex out the

competition we have to lift weights for
your back

the decision

spy in joint elf

those seem to be the safest thing to do
that are also effective

and for more information that sam

and i don't talk about should be
available in the summer

moment on exercises

of their own number of years ago and
then currently on you too

this is a videos demonstrating a lot of
uh... we're talking about today

answering questions and as a fitness
layers of having specific dietary p

please feel free

up to a person's spot but she have any
comments on the safety effectiveness

efficiency

of the fitness craze known as p ninety x

well you know it's not for the sunset in
with cross that and

whether classes

getting getting cohen going back a few
slides

things i pay ninety x crossfit any kind
of fitness class

their living right here

there were their living with at the end
of the work out the person's published

sweat the times hanging out there is
awesome

how they get their seems to be a lot
less of a concern

because

i know that particular one you mentioned
frances

there's another dubious exercise in
there whether it's upright rows behind

the next off

biometrics

the vonage is abby public reference but

this is clearly not act marketed to
athletes

so

while i appreciate the since a physical
culture that goes into doing access and

getting through it

you would like to not have it by to
enhance twenty years from now

so that's why

i mean to sound like that kind of that
kind of challenge i would moderate those

exercises

and tweak intrigued and so they're not

just beating up on a joint

against me personally at the clients i
train

this is a right on

for so make sure you doing

they're doing appropriate size that is
safe and doing the right way right which

is what i mean squirming

once they get that down

then we make each set progressively
harder

and then it's appropriate then i'll cut
the rest down in between their sets or

yeah i think you could say that they
simply prefer not to train that way will

do something else for the overall
metabolic challenge

so you know if somebody wants a lift
weights with long rest in between

and then

hike run bike skate roles swim whatever
they are no pork or

whatever their preferences

isa is ok two separate things

you know you don't have you don't have
to do it on the same dvd series

anybody else in the if talk about the
uh... ones one that's fine too

stated