Ep. #1102: Kassem Hanson on Optimizing Your Train Choice

Mike: I’m Mike Matthews, and that is Muscle for Life. Thanks for becoming a member of me at present for a brand new episode on the artwork and science of optimizing your train choice based mostly in your circumstances, based mostly in your targets. As a result of if you wish to get into nice form, if you wish to acquire, let’s say, a lot of the muscle and energy that’s genetically obtainable to you, you need to do a bit extra than simply carry heavy issues and you actually start to understand that and expertise it firsthand if you end up effectively into your intermediate section, possibly transitioning into your superior section in your health journey.

So after you could have a great, let’s say two, three. 4 years of weightlifting beneath your belt. If you wish to hold making progress with out getting damage, you need to begin being attentive to some subtler features of coaching. I assume you possibly can say that weren’t essential in your newbie section, and even to start with of your intermediate section, the primary one to possibly three years, you didn’t actually have to concentrate to those issues.

You can simply take note of the larger issues and make nice progress that manner. However finally, these subtler features of coaching grow to be cumulatively. Extra vital, far more vital. And two of these issues are train choice and train execution. What workout routines are you doing and why? And the way are you doing them and why?

And people two matters are the main target of at present’s episode. And in at present’s episode, you’ll be listening to principally from my visitor, Cassem Hanssen, who’s an educator and researcher, primarily identified for his work with biomechanics. He has produced lots of instructional materials on biomechanics and the way we are able to use biomechanics to optimize our coaching.

And effectively, in at present’s episode, he’s in his wheelhouse as a result of that’s what we’re gonna be speaking about. Now. Cassim can also be the founding father of N one, which is an academic useful resource and training service that focuses on utterly individualized coaching packages and diet. So should you like at present’s dialogue with Cassim, you’ll in all probability additionally like what he’s doing over at N one.

Hey Cassim. Thanks for approaching my podcast.

Kassem: Hey Mike, glad to be right here. Lengthy-term fan of the podcast. So I knew this one was gonna be on the record finally.

Mike: Thanks. Thanks. Nicely, uh, I’m glad we’re right here to speak about train choice,

train modification. I assume in some instances, a subject that, you already know, we’re simply speaking offline just isn’t essential and these, that is my opinion.

And should you disagree, I’d love to listen to why. However that is one thing that I, I’d assume just isn’t essential to people who find themselves model new. So should you’re new to energy coaching, effectively, I assume you will need to choose right workout routines. Let’s simply say should you’re in your first yr of energy coaching, It’s very exhausting to mess it up.

If you happen to simply have a midway intelligently designed program that simply takes you thru some primary actions, primary workout routines, you get sturdy on them. That’s form of your first yr. That’s in all probability gonna produce roughly all the muscle and energy which you could acquire in that first yr. However then as you progress into your second yr and past, it will get a lot tougher to proceed gaining muscle and energy.

That’s the place one thing like. What we’re gonna discuss at present, I feel can grow to be worthwhile. It may be, it may be a productive manner to make use of your time, even should you’re, you’re the person going, okay, so how do I make my second yr maximally productive? How do I make my third, fourth, fifth yr till finally I simply can’t actually acquire a lot muscle and energy anymore?

There’s a level, I feel, the place it is sensible to be taught a bit extra in regards to the many alternative workout routines that you are able to do to coach your main muscle teams and perceive variations, perceive benefits, disadvantages, perceive sure modifications to make workout routines simpler. And a few individuals would possibly say, effectively, you possibly can level to any particular person determination alongside these traces and say, effectively, it’s not likely gonna matter whether or not you do the barbell curl otherwise you do the cable drag curl.

Uh, so long as you may proceed getting stronger. And then you definitely go, effectively, right here’s a bonus of possibly this cable drag curl in a sure state of affairs, and you’ll in all probability do some bit higher and go, effectively, yeah, who cares? Okay, however. If you happen to make sufficient of these enhancements although cumulatively, it might probably add as much as one thing significant.

In order that’s why I believed this might be a, a helpful dialogue, not simply fascinating, however one thing that individuals can be taught. They will ideally come away from it with some concepts about how they’re going to switch. They’re programming to attempt some new workout routines or attempt doing workout routines in numerous ways in which they’ve at all times executed a technique, as a result of that’s form of the usual method to do it.

Kassem: Yeah. One of many methods I wish to put the nuances of these things is not one of the stuff issues till it does. And you already know, I feel that’ll range relying, you already know, on everyone’s journey. Like in terms of the train choice, you already know, should you’re simply beginning off, generally these items are gonna be extra like troubleshooting issues like, Hey, I don’t have this piece of kit.

What’s one thing related? Or, this train both doesn’t match me effectively, or I’ve, you already know, orthopedic problem after I carry out it, or one thing like that. Cool. These are options for there, however by way of like, you already know, hypertrophy, yeah, it’s gonna scale with all the pieces else that you simply do. The tougher you prepare, the extra that you simply prepare, the longer you’ve been coaching, I feel.

If you take a look at these items is these items grow to be extra beneficial as you convey up the opposite variables, they’ve that compounding impact, proper? However should you’re, you already know, you’re simply hitting the gymnasium twice per week, you’re not doing lots of quantity, effectively then, like these items aren’t gonna transfer the needle.

You’re not gonna have the ability to choose an train that will get you twice as a lot out of the identical quantity, so to talk. However should you’re doing lots of quantity, otherwise you’re coaching actually exhausting, That’s the place these items might help, you already know, not simply from the her phy perspective, however they’ll kinda actually offer you much more choices along with your coaching frequency and your quantity.

As a result of you can begin being extra particular and like giving your self like, Hey, usually after I skilled legs, it’d take me so many days earlier than I might do a sure motion. However now if I’m just a little bit extra particular with my actions, now rapidly now I can hit legs Monday and Thursday as a result of I’m selecting actions which are just a bit bit extra particular and divergent.

So the restoration, you already know, between these two periods, there’s so many ways in which stuff can be utilized for apart from similar to, Hey, what is healthier for hypertrophy? And I feel it’s simply vital that individuals look by that lens of lots of occasions getting higher. Hypertrophy is utilizing these instruments, not simply because, oh, in isolation, simply these two is nice, but in addition what.

What do these instruments permit me to get from the opposite features of coaching, whether or not that be, you already know, how a lot effort and proximity to failure, or how a lot quantity or how can I construction my stuff by way of my frequency all through the week and stuff like that as effectively?

Mike: Yeah, nice factors. So we are able to get proper into it.

Uh, wherever you need to begin. If you wish to. You, you led with simply an instance there concerning decrease physique. If you wish to leap proper in there only for people who find themselves questioning. About how that may look. How are you going to modify your decrease physique coaching to make it higher suited to, let’s say, coaching twice per week, which for individuals listening, you’re gonna should do, should you’re an skilled weightlifter, you’ve gained quantity of a good quantity of muscle and energy in your decrease physique, and also you’re attempting to realize no matter’s left.

Simply the sheer quantity of quantity alone, like I, I’d guess you’re gonna should in all probability do not less than 12, and that’s in all probability low, in all probability extra like 15 exhausting units in your decrease physique per week. And if we’re speaking about all decrease physique, we’re gonna say quads, hamstrings, glutes, possibly calves. If you happen to care, and also you’re not gonna do this multi function session, you’re gonna have to try this in not less than two periods.

And so the way you program that’s going to matter as a result of it’s not only a matter of doing the quantity. You must additionally progress. You must obtain progressive overload ultimately. In the end, that ought to in all probability flip into extra weight on the bar or on the dumbbells or on the machines. So how do you get there?

Virtually when you need to do this a lot quantity and now you’re doing two periods per week.

Kassem: So there’s two form of two logics that we are able to go down right here. One is, okay, how do I begin breaking apart the workout routines in order that, you already know, possibly I might have, you already know, possibly a quad dominant day and hip dominant day or no matter.

Two, get extra restoration all through the day. However then there’s additionally the inside session, like simply being extra particular with the train choice. ’trigger one of many issues that occurs as we begin to, you already know, get our variations to coaching is, is that. The edge of stimulus that we’d like begins to go up.

And should you’re only a newbie and also you begin doing an train, that train might be above that threshold for an entire bunch of synergistic muscular tissues. However as you begin to grow to be extra superior, what occurs is it’s gonna keep the edge for sure muscular tissues, however different muscular tissues are gonna drop off. Like if you wish to take this to an excessive, when a newbie begins the squat could also be enough sufficient to coach their calves.

That’s how low the edge is initially,

Mike: or probably, probably hamstrings. Otherwise you assume that it by no means will get there with hamstrings.

Kassem: I imply, should you wanna take it to the intense of the untrained, then sure, even hamstrings. ’trigger I imply we, within the untrained strolling, Produces hypertrophy. So the edge may be very low, however most individuals listening to this in all probability aren’t rolling away from bed, relaxation into the gymnasium.

So simply principally, if we’re considering like, effectively, is the squat gonna be a great hamstring train? Like Yeah, in all probability not. Except you might be actually simply beginning on the gymnasium and also you don’t have some other like bodily laboring exercise.

Mike: Yeah. Yeah. I ask that as a result of some individuals have excessive opinions a technique or one other on that.

Kassem: I feel there’s a pair various things that, you already know, that make individuals get misplaced on a few of these matters. And one is most individuals aren’t ever coaching only one train. So it may be exhausting for them to be like, Hey, yeah, it looks as if, you already know, my hamstrings are rising and I’m doing squats. Nevertheless it’s like, effectively, are you solely doing squats?

’trigger they’re in all probability doing leg curls they usually’re in all probability doing a little form of hinge and, and no matter. So generally it’s simply, you’re simply conflating, you already know, the general impact of your program and also you occur to have x, y, Z train in there. And the opposite is, is that your, the vertical fibers of your adductor magnus, so that they’re principally those that.

Are the longest on the within of your leg. Lots of textual content, we’ll name that the hamstringing division, but it surely doesn’t cross the knee, but it surely’s proper subsequent to the hamstrings. So should you get sore in that tissue otherwise you really feel that working, it’s gonna really feel so much just like the hamstrings. Um, it truly even shares like the identical nerve root because the hamstring, so it’s gonna be an analogous feeling, related sensation.

And likewise you’re gonna get soreness. And since it doesn’t cross the knee that’s gonna be extra concerned in your squatting sort motions. It’s principally gonna be concerned, you already know, in all the pieces that may contain the glutes in a sagittal sort airplane sort movement. Like a, like a squatter, a break up squat. So constructing on that, if we take a look at beginning to separate workout routines, if we take the squat is like that is the bottom train that’s form of just like the hit all the pieces, proper?

So we’ll say it’s just like the least particular that you possibly can, um, you possibly can apply that very same precept to love leg presses and hack squats relying on the way you sit them. However we are able to begin with workout routines which are very balanced, which is nice after we need to prepare an entire lot of muscle with one train. However as we advance, we begin working into the purpose the place, man, A type of muscular tissues is gonna be what causes you to really attain failure in that set.

And the opposite muscular tissues are primarily gonna have reps within the tank nonetheless, so that you’re not coaching to the identical r i r throughout all of the muscular tissues inside an train. And that separation begins to occur extra as we grow to be extra superior in coaching. In order that’s the place it’s like, okay, now can I do a squat that’s extra for my quads by utilizing a heel elevation, proper?

After which can I do one thing that’s extra hinge like an R D l? And so like between these two workout routines, now we’re principally getting all the muscular tissues that we have been in a squat. However I’m ensuring that my quads are actually the limiter and getting all of the stimulus after I do the squat as a result of it’s extra quad dominant and I’m ensuring my hip extensors are getting, are literally inflicting failure with the hinge motion fairly than doing a squat.

And possibly, you already know, I’ve some reps in reserve left in my glutes and my adductors as a result of my quads are what truly failed first. So I’m turning my quads near failure, however I may need, you already know, 6, 7, 8. 10 reps within the tank, you already know, in my glutes, beneath those self same circumstances. You possibly can proceed constructing that out and that’s form of what occurs.

And so if we take a look at this on a continuum, the very first thing that you’d do is you’d be like, okay, how do I alter my squat setup? Like probably the most relevant factor I feel there’s utilizing a heel elevation. Which lets you get your knees ahead extra. And when our knees go ahead, that primarily implies that the quantity of labor that the quads should do relative to the hipc sensors is gonna be extra.

And if we take a look at most individuals’s squats, as soon as it begins to get difficult, like later within the set, the tendency is at all times to love kick the butt again, proper? And what that does is actually takes just a little little bit of load off the quads. So after we use a heel elevation, we’re primarily doing the reverse of that.

We’re placing extra load on the quads. And it truly makes it tougher to try this cheat ’trigger now as a substitute of, you already know, pushing your butt again just a little inch, now you actually see your type deviate like, you already know, 4 to 6 inches of translation within the Shara airplane, like pushing your butt again. It’d be very noticeable when you form of begin breaking that approach.

We’re doing two issues there. One is we’re making the quads work tougher, however the different is, is we’re truly lowering how a lot work the hip extensors and the lumbar backbone and all your erectors, all the burden on the posterior chain is being relieved. And that opens up the chance now for us to place.

One other train in,

Mike: yeah, to do an R D L, which can not really feel nice should you have been simply doing a barbell again squat and attempt to observe it up with heavy R dls.

Kassem: Yeah, like one of many cardinal issues is, is like if you begin placing right into a program is you gotta watch out of like when, how a lot squatting and deadlifting can you could have together?

How shut you already know collectively can you could have these? And should you like, if we glance on the continuum from newbie, like an absolute newbie would possibly have the ability to do each of these in the identical exercise, simply high-quality. Then you definately take the other excessive, which be like, you already know, someone that’s like at an honest degree of energy lifting, they may should alternate weeks during which they prepare these.

Train. One week is a squat week, the opposite week is a pull week the place they do their deadlift proper? As a result of there’s a lot crossover fatigue, proper? And so relying on the place you exist on that spectrum of like how lengthy you’ve been coaching and the way a lot you’ve advancing these actions, rapidly then it turns into like, okay, effectively I’ll not have the ability to do a deadlift, however I might do different issues.

Or if I make my squat extra knee dominant, then I can truly match. Each workout routines in the identical week, and I don’t have as a lot fatigue crossover, which is probably going the trail that you simply’re gonna select in case your aim is hypertrophy, proper? Like should you’re an influence lifter, you’re, your programming relies round these, these lifts.

In case your focus is hypertrophy, you don’t have to remain loyal to any train, proper? Like you could have the liberty to go wherever you need. In order that implies that we are able to proceed down that continuum so far as we would like. So if step one is doing a heel elevated squat, effectively then the subsequent step could be shifting to a hack squat, proper?

As a result of now we’ve primarily eliminated the backbone, the erectors out of the motion utterly, proper? We’ve added stability, which tends to extend the quantity of output. So we’re, we’re primarily gonna have the ability to prepare the muscle to a higher diploma of, you already know, we’ll say like, Failure’s often outlined by whether or not or not you may full the rep.

But when we are saying physiological failure, that means similar to how a lot stress we’re in a position to impose on the muscle, when we’ve extra stability, we’re in a position to get to nearer to physiological failure. Like we’re in a position to like get just a little bit extra stimulus. We’re in a position to recruit just a little bit extra motor items as a result of our mind doesn’t should stabilize as many joints, so it’s received fewer muscular tissues and to work with.

So it might probably principally make the muscular tissues which are working work tougher. And so including that stability element could be good. After which we are able to nonetheless do, you already know, in case you have a hack squat the place the platform can permit for like, you already know, just a little little bit of plantar flexion in order that, you already know, ankle mobility is just isn’t a problem and you’ll nonetheless get like that full deep vary of hamstrings to calves, that’s gonna be good.

And the primary good thing about. Switching to that hack squat, apart from it being steady, is simply that when you could have one thing behind your butt, primarily what that does is often, like on the squat, we talked about how your hips would push again if you would wanna cheat. Now, on this occasion, when your quads are pushing, they really create just a little little bit of friction ahead, like in the direction of your toes, proper?

And that power is now absorbed by that. Again, relaxation being behind your butt. So what that does, it permits you to principally use as a lot of your quads as you may all through the entire rep, the place in a squat you need to steadiness. So that you’re form of restricted on how a lot you may fireplace every muscle as a result of you need to go up and steadiness the place you.

You’ll fall over, proper? So that you’re eradicating that steadiness element and it’s primarily permitting you to make the most of the constraints of the machine to make use of your quads much more. And that is the place we take {that a} step additional and take a look at the pendulum, which is actually designed to amplify that component.

’trigger now that again piece, you’re truly form of truly pushing your butt again up into it. However as a substitute of it being like a squat movement the place you’d be shifting horizontal, you’re form of on this like swing sort movement. So if you drive again, you’re actually driving with the quants. So if we take a look at the comparability of these, we’re primarily attending to similar to just a little bit extra quad bias to just a little bit extra quad bias, just a little bit extra quad bias.

After which that shift from the hack to the pendulum is actually making it much more quads, much less hips. And for lots of people, in the event that they nonetheless battle just a little bit with vary of movement in a hack squat, they’ll discover that within the pendulum. As a result of primarily what the pendulum does is it principally pushes your butt in the direction of your heels on the backside, which that’s closing the knee joint.

That’s attending to that very stretch place, which you already know, The an increasing number of analysis we see, that appears to be probably the most beneficial place that you simply need to be going by way of vary of movement and the place you truly need the train to be difficult from a hypertrophy perspective. So the pendulum principally ticks all the containers by way of, okay, now we’ve stability, we’re getting deep into that vary of movement.

It’s very biased in the direction of the quads, and also you’re not gonna have the ability to cheat a lot, you already know, along with your glutes and stuff like that to get outta that place as you fatigue. So if you, you already know, realizing what failure is in your quads is gonna be very, very obvious

Mike: and you’ll, you may safely go actually as, as, so you may go proper as much as failure if, if that is sensible.

However I usually don’t do this. I on on pendulum, I’ll often. Have another rep left. So, however that’s, you already know, it’s fairly near failure. Max could be two reps left and I, and I can do this with out even having to consider it on the pendulum. I can simply take into consideration simply pushing as exhausting as I can. That’s all I’ve to consider.

Kassem: That’s truly the purpose that I used to be rolling into is these workout routines which are extra particular. It tends to be simpler to gauge that. R i r.

Mike: Yeah. And that only for individuals listening, reps in reserve, what number of good reps left do you could have? So that you’re in a set. It’s getting exhausting and should you ask your self, alright, if I actually needed to, what number of extra reps might I do?

And when you get nearer to failure, should you’ve been coaching for a bit, you’ll have a fairly good sense of it. All of us in all probability are likely to underestimate fairly than overestimate, however it’s best to, should you, should you’re considering I might do possibly two extra, possibly you possibly can get three extra, once more should you’re skilled, however not 5 extra.

Kassem: On the whole workout routines which are extra particular, it’s simpler to know when that time is. And likewise workout routines the place there aren’t as many different parts to fatigue or problem. So there’s a extra ability, just like the extra of a ability element there’s to an train, the tougher that’s to gauge, proper? And the extra there’s a chance for there to be, say, like a respiratory fatigue.

Like if you’re squatting, should you’re going to failure, you’re gonna be like huffing and puffing until you’re doing, you already know, like, you already know, three or 4 reps, proper?

Mike: Like doing units of eight, units of 10, squat, deadlift. Inside even ending these inside, let’s say one to 2, uh, one to 2, r a r. I imply, it, it sort of feels like cardio towards the top of that set.

I imply, it’s, it’s, uh, it’s cardiovascularly demanding, that’s for positive.

Kassem: Yep. So by eradicating that element, I feel one, it makes it simpler for most individuals to really prepare a pair reps they in any other case wouldn’t have. Nevertheless it additionally simply permits you to be extra positive that like, okay, that actually is 2 reps away, proper?

The place it’s similar to, okay, this felt actually exhausting as a result of I’m respiratory exhausting and, you already know, I’m stabilizing this with my again and I’m additionally, you already know, form of anxious that I would go down or not come again up. Like, all of these issues are gonna lean you, lean you, or push you in the direction of possibly slicing that set just a little sooner than you’d comparatively to, you already know, hack or, or pendulum.

Mike: Yep. And with a few of these workout routines, uh, in my coaching, I additionally from time to time will push to failure the place like, actually I can’t get, I’ve to on the pendulum, I’m gonna be sitting down, I. Simply to maintain my sense of failure form of calibrated, so to talk. I don’t should do it fairly often, however simply to remind myself what that truly appears like and what number of grinder reps you actually can do if you need to.

Kassem: Yeah, I feel that’s an important component as a result of should you by no means go to failure, how are you aware that you simply’re. Two reps in reserve is actually two reps in reserve. So I imply, I’m an enormous fan of, you already know, often it’s like, Hey, the final set of an train is gonna be taken to failure. Like, I imply, it’s not a rule, but it surely’s a apply that we use, I’d say nearly all of of the time now, there could be durations of time the place you particularly like say, Hey, all of those units are gonna keep like a pair reps away or whatnot.

However then in these instances I say, Hey, effectively not less than sooner or later in an extended mezo, or should you change Mezzos extra steadily, like possibly each different one, you throw that again in there so that you simply don’t form of lose that. I, I don’t need to get an excessive amount of on a tangent away from the train choice, however that is an anecdote statement from simply teaching from years or no matter, uh, no matter, and dealing with, you already know, everyone from like, you already know, individuals on the Olympia stage to, you already know, simply your common gen pop is that r p e, which is, you already know, rated to protect exertion.

Like how’s exhausting one thing is on a one to 10 versus reps in reserve don’t scale the identical as you get greater and stronger. Like when you attain a sure energy, like, it’s like, man, all the pieces over a sure load. Seems like an r p e 9 or 10. Prefer it, prefer it doesn’t matter if there’s a number of reps reserve, it turns into very exhausting to gauge that ’trigger you simply attain a degree the place it’s like, yeah, all the masses that you simply’re utilizing are actually heavy, proper?

That is principally for those who this isn’t gonna occur within the first like two years of your coaching. However you already know, should you’re getting nearer to that decade, you already know, of coaching, proper? And also you’re like, you’re, you’re possibly you’re getting near, you already know, pushing two to 3 occasions your physique weight on the massive lifts, like that sort of state of affairs.

You’re in all probability in a state the place r p E is principally at all times excessive and it’s now not an excellent gauge. So should you don’t often calibrate that, it’s very exhausting as a result of your notion of the trouble is form of what we’re form of intuiting to that r i r. And if we don’t keep that calibration, then that’s powerful.

So I feel particularly as you get extra superior

Mike: and your notion’s additionally influenced by how effectively you slept the final evening, which, which can not affect your efficiency, you could have it in you. To do precisely what it is advisable do. However yeah, your sleep wasn’t so nice. And so all the pieces within the exercise is simply feeling tougher than it usually does.

Or, um, your psychological state. How targeted are you in your exercise or do you could have different issues in your thoughts? I. So there are different components that may make a exercise, uh, or an in a set really feel tougher or simpler, and it’s subjective. Whereas objectively, if we’re wanting extra at what number of reps might you do should you needed to, your performances not influenced by these components which are making it really feel tougher or simpler.

Kassem: Yeah. If you happen to guys have been to see this in actual time, so we’ve these reside occasions that we educate, you already know, we educate biomechanics, however part of what we educate can also be effort and attempting to really get individuals to calibrate to this. And the best way our occasions go is the primary day we form of heat everyone up by doing arms, proper?

As a result of it’s like, how exhausting is it to go to failure on like, you already know, biceps and triceps and, and no matter, proper? After which the second day we’ve the squat patterns and stuff like that. And within the morning is the extra complicated workout routines the place we don’t push individuals, you already know, as exhausting by way of proximity to failure.

After which within the afternoon we throw individuals in stabilized workout routines and we’ve this. Wonderful, like glute bias, leg press that we use primarily on that day. I simply, simply homicide individuals. That’s, that’s primarily what occurs. However I take them to a spot that they in all probability have by no means, by no means been earlier than, and it’s an ideal alternative as a result of okay, it’s a steady train.

They’re extraordinarily secure of their, you already know, they received good spotters and likewise the setting. In order that’s a, that’s an enormous component is, is that if you’re in a room and now you could have like 20 different college students yelling and screaming for you, and then you definitely’re additionally, you paid an entire bunch of cash to return and hang around with these nerds and discuss health for 4 days.

, having a coaching associate, having motivation, even good music, all of these issues can actually affect that, proper? Like simply the setting on the day. And so one of many issues that I, you already know, will generally assist inform individuals is like, look, Select the place you need to put in that effort. Like set it up proper.

? Okay. Like, you already know, put your favourite track on, you already know, ensure you have your, you already know, you select a great train the place you’re gonna be secure, assured, have a spot or no matter, you already know, movie it, you already know, put some pores and skin within the recreation, you already know, if you wish to or no matter. Proper. , um, no matter it takes.

And that manner. Such as you’re actually setting the bar for what you’re able to. After which when all these different issues are available like, oh, hey, I didn’t sleep that effectively, you may form of modify your commonplace relative to love, okay, that is what it could be on my finest day. As we speak’s not my finest day. So what’s a sensible expectation?

Nevertheless it’s actually good to know what you’re able to in your finest day in the most effective state of affairs, you already know, attainable. Proper?

Mike: Yeah, that’s a great tip. It’s, my coaching is a bit completely different now. I’m simply extra in a upkeep mode. However for 2 or three years I used to be pushing for progress and a part of that programming was AM wraps, in order many reps as as attainable pre shedding.

And I’d do this after 4 months of coaching. I do it on the massive workout routines, and I wasn’t comfy going truly to failure on a, a deadlift or a squat simply because I, I don’t need to get damage. I, I, it’s not. I’m not competing, you already know, I’m doing this for enjoyable. To me, it simply, the, the extra danger wasn’t definitely worth the reward, however I used to be keen to, to push shut, like let’s say like one, you already know, one to 2 good reps left possibly, possibly much more typically.

Once I was doing these AM reps, it was one, just like the final rep was actually a grinder. And I got here to note after doing that for a few years, that simply these factors alone of being just a little bit, uh, I used to be wanting ahead to it, like getting no matter, no matter track was, you already know, received me fired up. Being actually targeted, realizing that, okay, that is form of the end result of a number of months of coaching.

Let’s see what I can do. And being prepared for that may produce, in some instances, surprisingly, higher performances than the place, If I, I’d take a look at my coaching logs over the earlier, it was like a 4 month mesocycle. I like to trace r a r, I don’t monitor rp, however take a look at my R and know that once more, you already know, if I’m, I’m pretty correct with them.

I wasn’t, I wasn’t utterly diluting myself, however to have a look at simply my efficiency with given weights versus that amrap, there was at all times an inexplicable leap in efficiency the place it’s like, the place did that come from? Like my one RMM simply went up by 35 kilos on that in the future, uh, on my squad, or my deadlift or my bench press or no matter.

So it was simply an fascinating expertise and I, you already know, I’d come to anticipate it after which I used to be okay, particularly following that was a fairly powerful week. The place I’d do it was only one set of amrap and a few again units. However I’d do my AM wraps in a single week, after which the next week deload after which restart.

And so for the subsequent couple of weeks, generally I’d discover, all proper, my efficiency. Particularly in that deload week, it could, it was form of a joke the way it felt like we simply fell off a cliff after which slowly would come again and repeat the method. However I’ve skilled that firsthand. It’s fascinating.

Kassem: I made a transition much like that.

Like after I turned 35, I used to be like, you already know what? There actually isn’t a cause for me to ever put 600 kilos on my again ever once more. Like they’re simply, you already know, there’s not, um, but in addition excessive rep squats suck.

Mike: Yep. I nonetheless return to love, you already know, I, I actually, I just like the 4 to possibly max eight rep vary, and I’m Okay pushing comparatively near failure on the massive workout routines with that.

I’m not murdering myself with these 10 rep, which I used to be doing beforehand. I used to be doing, so the mesocycle would begin with, um, greater quantity if we need to view it as time period by way of reps or, or, or similar to tonnage. And so it was greater rep ranges, in order that was units of 10 on the squad, on the deadlift. The remainder of the workout routines have been refined.

I imply, it. A ten rep bench press is nothing in comparison with a ten rep deadlift, however I hear you. After which after doing that for some time, I’m like, you already know, I simply don’t wanna do this anymore. I, I simply wanna do units of 5 six, possibly I’ll do a number of units of eight from time to time. Yeah.

Kassem: So the answer that, that I form of resided on is that, you already know, there’s sure workout routines the place I’m gonna go away a pair reps within the tank and there’s no wiggle room on approach.

However then I’ve different workout routines the place then, you already know, now it’s tremendous secure and I can go to that place. So as an illustration, if, you already know, since we’re on the squat, I’ll go away a pair reps within the tank of the squat. And as quickly as I get to the purpose the place I really feel like, hey, you already know, prefer it’s virtually like I squat as a form of hybrid of like, that is simply to take care of my energy and approach within the motion.

However then what I’ll do is, you already know, my second train will probably be a leg press or a pendulum or, or one thing, or possibly it’s a leg extension. And on that it’ll be like, cool, this, I can take that. All the best way as a result of I, you already know, I like coaching exhausting like that, however you already know, the danger to reward in among the massive compounds isn’t there, particularly should you don’t have a aim that’s like actually, actually vital.

However I imply, what’s the danger reward to love taking a set of leg extensions? I. All the best way to the place you may’t even transfer at an inch. It’s like, you’re gonna be high-quality. I imply, it’s gonna damage, it’s gonna be, uh, it’s gonna be uncomfortable, it’s gonna burn, however you may safely go there and you’ll kinda get, you already know, that dopamine hit from that coaching expertise, you already know?

And likewise I feel it, I really feel higher leaving the reps within the tank on these different workout routines, and I don’t get grasping as a result of I do know I’ve one other outlet, you already know, for that effort. Yeah. Yeah.

Mike: It’s humorous. That’s precisely what I’m doing now, particularly once more, after the 2 or three years of pushing heavy and exhausting for, I imply, I made good progress, however good progress for me.

I, I couldn’t have gained a couple of or two kilos per yr of muscle in, in these couple of years. And, uh, a good quantity of energy and hit a pair prs, particularly relative to physique weight, however Okay. I used to be like, all proper, that was enjoyable. However now I’m gonna prepare, I’m gonna change my coaching a bit, and that’s one of many modifications that I made as such as you, I like to coach exhausting.

I wish to push myself, however I don’t need to get damage. And as, because the weights get heavier, additionally, I’m 39. I’m not 25 anymore. I’m not invincible like I used to be earlier than. And so I’ll change between again squat and entrance squat. However I, I wish to hold in a barbell squat. I’m simply not pushing as exhausting as I used to be. After which I’ll transfer to a, one thing extra quads targeted, like a leg press or a pendulum, and be keen to push even tougher there.

And identical factor with if I’m, if I’m doing any form of leg curl, um, I’m not involved about proximity to failure. It simply hurts. However you’re not gonna get damage. Your means to realize muscle and acquire energy is enormously impacted by how effectively your physique can get better out of your coaching and the way sturdy you get in your coaching.

And that’s why it’s not sufficient to only hammer away on the weights each week. You must watch your energy and watch your macros. You must keep good sleep hygiene. You must keep away from over-training, and it’s also possible to velocity up your post-workout restoration and your muscle and energy acquire with supplementation.

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Use the coupon code muscle and save 20% or get 6% money again in reward factors. Attempt recharge, risk-free and see what you assume. So for elevating heels on a squat, if we simply return to that, for people who find themselves questioning how ought to they finest go about that? Some individuals could be considering, oh, ought to I put a pair plates beneath my ft, or ought to I get some squat footwear or a slant board to get it extra excessive or one thing else?

Kassem: An important factor is, is that you simply select one thing that’s gonna be steady and secure, proper? That’s similar to the naked minimal. So in terms of utilizing plates, they’re not unattainable, however you’re not on a flat floor, you’re on like the sting of a rounded floor. So by way of stability, that’s in all probability just like the lowest quantity of stability that you possibly can use by way of elevating your heels.

So in case you have some other possibility, I’m gonna say in all probability select that over utilizing plates, proper? But when for for no matter cause you’re similar to, look, I’m not gonna spend money on something. Then my gymnasium doesn’t have something. It’s stand on plates or nothing. By all means. Go forward. Stand on the plates. Simply, you already know, possibly that is a kind of cases the place you need to like pull from the opposite variables the place like, hey, should you begin feeling the place like, all proper, the soundness’s possibly impacting your approach.

Possibly you don’t load it as a lot, otherwise you don’t do these couple reps that you’d had, you had a extra steady foot platform. Then in terms of the opposite choices, so. If you’re both wanting on the particular person wedges or slant boards the place you principally have one for every ft, otherwise you’re squat footwear or inserts.

The good thing about all of these is the truth that they’re particular person to the foot, which implies that wherever your stance must be, the platform is within the airplane of your foot, and that helps so much with stability and it additionally decreases pointless forces going by. The knee and the ankle. So what I don’t actually like is that if individuals have like a, like a toe out stance after they squat.

I don’t like them to make use of a single slant board. So should you, all you might be gonna use is a single slant board. You just about must restrict your squat approach to no matter you are able to do the place your toes are principally gonna be simple and also you’re gonna be comparatively slender. Like all the pieces’s form of shifting principally in the identical airplane as it could be should you imagined your self on a pendulum squat sort factor the place it’s like, okay, your knees are form of in entrance of your hips and your toes are slightly below your knees and all the pieces’s form of shifting ahead and again.

You don’t have this toes and knees going out factor happening, however should you can have the sting. Particular person to the foot, then you may principally get that impact in a wide range of completely different stances, which isn’t similar to higher per se. It additionally offers you choices by way of like, hey, you already know, just a little bit narrower stance is gonna goal just a little bit extra of the glutes and just a little bit wider stance.

It’s gonna goal just a little bit extra of that, you already know, adductor magnus that we have been speaking about earlier. So it additionally offers you, you already know, variations in your setup and it permits that no matter your like pure steadiness squat is, that the wedges are proper in there. Now by way of, you already know, evaluating the slant boards and wedges to both squat footwear or the inserts, lots of that’s simply gonna be magnitude proper.

And comfort, you already know, are gonna be the factor. So like my suggestion often is rather like, hey, in case you are competing and you’ve got squat footwear, then by all means you need to use your squat footwear. However in case you are simply, should you don’t have something and also you’re gonna spend money on it, I’d spend money on particular person wedges as a result of not solely can you utilize them for squats, however you need to use them for a wide range of different workout routines and also you’re not restricted to.

The footwear they gained’t put on out, so that you don’t should hold shopping for them. Really, most squat footwear are dearer than a pair of wedges are anyway. Um, however I’d love wedges for different issues like break up squats and I’ll use ’em for all types of, like, you’d be stunned at what number of random makes use of you discover for a easy wedge within the gymnasium after you have entry to it.

After which there’s additionally heel inserts. So principally it’s like a cork factor that you simply put inside your shoe that may be nice for those who journey. So that you simply, you simply throw ’em in your suitcase after which cool, prefer it, like there. But when that is one thing that you possibly can have at your gymnasium or you possibly can hold in your trunk or no matter, I feel the wedges are the best choice.

’trigger one, you may select a number of sizes, you need to use them for a number of workout routines, and also you’re not caught utilizing them for the entire session. Like should you put in your squat footwear and also you’re doing this and then you definitely’re gonna go do a hinge, you may very well not need that heel elevation in your different workout routines.

So then it turns into, you already know, an inconvenience. The one caveat of that’s, is that the squat footwear and the heel, uh, inserts do will let you principally get that impact on poorly designed machines. So say you could have a leg press or a hack squat or whatnot, and it’s simply not designed very effectively. So you could have hassle getting full vary of movement in it.

You possibly can both do like a sissy type approach the place you come up in your toes, which is completely high-quality. Lots of people are like, oh, isn’t that gonna restrict you or, no, it’s, it’s simply high-quality. However should you wished to have the ability to hold the stress by your complete foot, one thing like a squat shoe or the he insert would will let you form of get.

That sort of an impact on a leg press or a hack squat. However ideally, you already know, in an ideal world you simply have a leg press and hack squat that’s received a well-designed foot platform to start with, proper? So there’s some execs and cons to all of them, however, uh, if I needed to choose like, what I feel could be the most effective general, it could be the, you already know, simply get your self a set of, you already know, wedges or particular person slant boards and this, my second possibility could be both the footwear and the inserts.

My final possibility of one thing that you’d truly buy could be a single slant board, as a result of that provides you the fewest choices, proper? After which should you don’t need to spend money on something, sure you need to use plates, however simply be conscious of that stability issue as a result of it does change. Kinda like that danger reward equation.

Mike: Is smart. And switching then rapidly to hack squat, simply as a be aware for individuals listening, it relies upon what sort of hack squat. Speak about a. Machines which are effectively designed or not effectively designed. It relies upon what sort you could have. So I, uh, a few years in the past I used to be coaching in a gymnasium that had what might be a extra conventional hack squat the place you’re extra upright.

Whereas the gymnasium I’m in proper now, you’re nearer to laying down than you might be. I. Standing up and also you have been mentioning simply the, if you need to use the, the, the backward power, put extra emphasis in your quads as a result of it’s simply pushing now again into the hack squad. I bear in mind I used to be considering again after I was within the hack squad that was extra upright.

I benefited from that. However now the hack squat that it’s okay, however the, the one which, that I’m utilizing now, sadly, since you’re, you’re virtually laying down your, your butt tends to, Come off of the again relaxation just a little bit, after which that simply feels uncomfortable. So I’ve to, I’ve to consciously hold my butt down on it, which

isn’t very best.

I, I,

Kassem: so in terms of the supine, you already know, the place principally you’re, you’re not in as a lot of a hip fluxx place. Proper? Really, that’s what I’d take into account probably the most commonplace hack squat, or it’s commonest is, is that sort and the opposite one, it’s like, it’s form of like a, an the wrong way up leg press, proper?

However lots of occasions terrible model additionally branded as hack squat, proper?

Mike: I don’t bear in mind the angle. I don’t, I, it in all probability wasn’t a forty five diploma, it was extra acute than that. However possibly you’re at a 30 diploma angle the place you’re extra, you’re extra upright and now it’s form of the opposite manner round.

Kassem: So if you end up utilizing the one the place you’re extra hip prolonged, in order that’s the, the one the place you’re extra laying down.

The way in which to have the ability to nonetheless make the most of that’s to ensure your ft are low sufficient. So in that lots of people, they’ll put their ft up greater and nonetheless get full knee flexion ’trigger their butt can simply come down behind it. However primarily what you need to do is, Attempt to get your ft just a little bit decrease.

And that is the place you already know if it’s effectively designed, it’s received a platform that you already know, permits for the ankle mobility so that you can get your heels nearer to beneath your butt, proper? And should you do this, what’s going to occur is, is then your quad power will find yourself pushing you extra into the again pad, particularly on the backside.

With the upper foot place, what occurs is on the backside proper and also you begin to push up, your quads aren’t gonna be pushing you into the platform fairly as a lot and also you’re gonna get to a degree the place principally as your glutes are coming in, they’re form of like hip extending you off. So you may try to do this with, by decreasing your ft just a little bit, you possibly can try to mentally accomplish it by simply specializing in driving along with your quads and possibly pushing your toes ahead just a little bit.

And one other factor that you are able to do that can just about remove that. Is to go along with just like the up in your toes, like heels beneath your butt movement. Proper? And once more, there’s nothing unsuitable with that. And it, it will get an important stretch and it makes the profile very, very size and bias. So from a hypertrophy perspective, it’s nice.

From an ego perspective, you’re gonna put so much much less weight on the machine. , for someone such as you that truly could also be like, nice, it’s like, hey, cool, I don’t should put as very like simply stress on my physique as an entire, proper? I can actually problem my quads. So as a substitute of, you already know, 4 plates on there, I can use two.

And I, you already know, I’m fixing form of two issues directly the place it’s like, okay, I moved my ft decrease. I’m getting a deep stretch in my quads, making the underside actually exhausting. And likewise now it doesn’t really feel like my butt’s coming off as a result of primarily making it close to unattainable for my glutes to do a lot of the work.


Mike: Yeah. Nice. Nice ideas. So these are the 2 follow-up questions. I simply, earlier than we moved on to possibly you wanna speak higher physique, we might go in dumbbell versus cable workout routines. That’s, and I, I’ve seen an increasing number of dialogue about not simply shoulders, but in addition biceps and triceps and wherever else you would possibly need to go along with that.

I feel that that could be a great subject that, um, Could be very topical.

Kassem: Yeah. So within the gymnasium, principally we’re simply strolling round with, you already know, and a bunch of sources of resistance, whether or not they’re machines, dumbbells, cables or no matter. After which the query is, effectively what can I do with that? And does that truly go well with the gold that I need?

Proper? So after we’re utilizing free weights, whether or not it’s barbells or dumbbells, principally we’ve physics to work with. So gravity’s flattening and that’s principally the course that pulls. In order that works nice in workout routines the place what we would like is one thing that’s principally pulling us straight right down to problem us.

However for some workout routines, like having one thing that might pull horizontal is definitely gonna work out so much higher. And that’s the place cables are available is we are able to principally, primarily what a cable does is it’ll, the cable system does, is permits us simply to alter the course of gravity, proper? So as a substitute of down like now it’s pushing again.

So, you already know, so might we do it? We will sit and do a chest press as a substitute of laying and do a chest press. There are small particulars by way of like, oh, there’s friction with cables and stuff like that. However these are just like the nuances of the nuances. So should you assume that these things solely issues just a little bit, stuff issues like even much less.

If you take a look at having the ability to say, Hey, if I’m doing a lateral race proper for my center delt, an everyday dumbbell lateral race just isn’t gonna problem you a lot on the backside as a result of principally the burden’s simply pulling you drown. Proper? Prefer it’d be extra just like the dumbbells are extra suited so that you can do a shrug than a lateral race at that cut-off date.

And there’s a mess of results that may have, proper? So one is, you already know, the resistance problem, which that principally is only a fancy phrase for the place is that this train exhausting just isn’t the place we’d need it to be for hypertrophy as a result of. For her perch weave. We usually need it to be exhausting when the muscle’s being stretched at its lengthy size.

So for a lateral increase, the delta is in a extra stretched place when your arm is down and it’s getting shorter as we’re arising. The opposite factor is when we’ve workout routines which are, we’ll say very gentle on the backside, and we’re shifting a giant piece of mass like a dumbbell, it encourages us to need to swing it and do different issues.

, you incorporate different motions that aren’t essentially helpful to the hypertrophy stimulus we’re going for.

Mike: And it’s exhausting to not do this with a dumbbell sideways as you get stronger until you’re simply gonna do units. And generally you’ll see those that they’ll attempt to do tremendous sluggish reps or tremendous excessive rep units, however if you wish to do a set of eight reps or 10 reps with sufficient weight that.

Feels difficult and also you need to finish near failure. I’ve discovered it simply troublesome to steadiness the coaching load and approach and never permit myself to swing round an excessive amount of.

Kassem: Have you ever ever seen like a really younger athlete, you already know that very new to the gymnasium, but it surely’s only a bodily specimen by way of energy after which they go into the gymnasium, you see them carry and all of their methods are that manner, proper?

They’re accelerating and swinging issues. The humorous factor is, is like that’s truly the extra, we’ll say, the extra environment friendly manner for us to maneuver that mass, proper? So intuitively that’s what our physique needs to do. And lots of occasions for hypertrophy, what we’re doing is we’re primarily working, you already know, away from all the athleticism that’s wired in us to say, Hey, let’s not do that probably the most simplest way.

Let’s do that in the best way that truly is probably the most difficult and struggling for that muscle. , evolutionarily, if we did this again within the caveman days, all of us would’ve simply starved as a result of we’ve simply been losing power to perform little or no, you already know, energy aren’t, you already know, aren’t exhausting to seek out.

Um, so we, we’ve power to waste, proper? Yeah. Uh, so we’ve like flipped to the other facet of the spectrum in order that, that could be a studying curve to know like, hey, The aim just isn’t for me to only transfer weight by house. The aim is for me to problem this muscle in a manner that’s gonna produce hypertrophy.

Nicely, what we’re leaning extra in the direction of of that’s it’s like, okay, I need this train to get that muscular tissues into nearer, you already know, to a stretch place. I need it to be exhausting there and after I, after I select to maneuver the load, I wanna transfer it in a manner the place principally this muscle’s doing nearly all of the work all through no matter vary of movement I’m utilizing, proper?

Not let anything take over. So if we arrange a cable, what we are able to do is we are able to set the cable to principally be pulling horizontal from like our hand top. And what that does then is that’s truly gonna make the train pulling us right into a deeper stretch and likewise making it more difficult the place the muscle is longer.

So principally it’s like form of flipping the resistance problem, whereas an everyday Dumbo lateral race, should you truly did it sluggish and managed, it’s very simple on the backside, very exhausting on the prime. If we take that very same tempo and do this with a cable, it now turns into difficult on the backside and simpler on the prime.

And I’m saying backside and prime, however actually what issues is on the lengthen versus the brief place. And so in terms of dumbbells versus cables, lots of occasions we’re simply is like, okay. Does the cable supply me the chance to get nearer to getting that muscle both to a greater stretch and making it more difficult there than I can with the dumbbells.

But when we take a look at one thing like, say a dumbbell press, then the dumbbells do only a high-quality job at that as a result of you already know, as you’re decreasing the dumbbells into the stretch place, the dumbbells are, they’re loading your chest like as a lot as they’ll there. After which as you get to the highest, that’s, you already know, the place it will get simpler.

Proper now there’s a small little caveat that I’ll simply throw in there. ’trigger someone will probably be like, effectively then how can I battle to lock it out? We at all times fatigue. In direction of the brief place, no matter the place the train is hardest with initially. So simply perceive that that’s at all times gonna be a component, proper?

So should you attain failure on a barbell press, everyone often will get the bar a pair inches off their chest earlier than then they get caught, proper? And there’s so much that goes into why that’s. And I don’t assume that’s vital. I simply wished to let individuals know like that is a component of fatigue, not essentially the problem of the train.

’trigger in just about most workout routines, no matter the place they’re difficult from the start, you’ll fail on the lockout or the brief place. Re regardless. So for workout routines like dumbbell presses, you already know, and even issues like squats, you already know, I do know we’re speaking about, uh, decrease physique, however like squats are exhausting on the backside, simple on the prime.

So the free weight movement and gravity, you already know, does a high-quality job of creating these workout routines tougher, greater than muscle is longer. However delta are a giant one as a result of principally all your delts get shorter by bringing the arm into the physique sooner or later, proper? So your lateral delts, it’s extra of a frontal airplane, that means like, you already know, pulling in the direction of like your hand, like coming into the facet of your butt.

So, okay, so I would want a load like primarily pulling by my physique and you possibly can argue that, effectively, might I lay sideways and do a dumbbell lateral? In concept it’s like, effectively, yeah, that’s form of doing it, however. The problems of orientating that manner after which having to steadiness the mass. Lots of people will probably be like, that is unnecessarily troublesome and exhausting to coordinate.

And that’s ’trigger ideally we wouldn’t be lifting straight out to the facet, however we’d be lifting just a little bit extra within the scapular airplane, which the scapular airplane is actually the angle that matches the bottom of our ribs. So it’s like, it’s not straight out to the facet. It’s just a little bit in entrance and it’ll range between particular person and the place your arm path is, but it surely’s simply not straight out to the facet.

It’s a, it’s just a little in entrance. And so should you’re simply lifting a dumbbell and also you begin going out in entrance, effectively then rapidly it’s gonna wanna like fall in entrance of you and you already know, so there’s a balancing act there that it’s not good with a cable. We’re not restricted to that. So like, A cable, I can pull straight out to the facet or I can pull barely in entrance.

I can pull extra particular to the muscle that I need. And that’s the opposite component that’s actually vital for, you already know, hypertrophy is it’s not simply the vary of movement and having it difficult there, but in addition that the precise movement may be very particular to that muscle. So this identical factor applies to entrance delts and rear delts.

Like, okay, effectively your entrance delts principally come into your physique. Virtually consider it like, it’s like should you have been form of like attempting to shorten your lat and push your arm behind you, that’s primarily stretching your entrance delts, you already know, within the entrance. So should you might have a weight that was pulling.

Backwards that you possibly can then pull up versus a dumbbell, that may be exhausting when your hand was like in entrance of your face, proper? Nicely, then the cable’s gonna be just a little bit higher, after which that very same factor occurs. Nicely, we might lay on a bench, like on an incline bench and do entrance raises with dumbbells.

That may make it tougher on the backside and just a little bit simpler on the prime. However once more, you’re gonna discover that the movement just isn’t fairly good. ’trigger doubtless what you’re gonna need to do is go just a little out to in along with your cable entrance dealt increase. Whereas with the dumbbell, you’re just about simply gonna go straight up and down.

Or should you do determine to tug your arms in, there’s no resistance to coming in. So that you’re not truly doing any, you’re not creating any further mechanical pressure actually to get the the burden there, as a result of the resistance doesn’t pull sideways with a dumbbell, it solely pulls down in the direction of gravity. So cables simply permit us to be extra particular.

And so much, lots of occasions it’s additionally simply extra handy, proper? So, ’trigger it’s such as you discuss like, okay, I might set a bench sideways after which try to like straddle it, you already know, and wrap my ft round it and someway steadiness after which carry the dumbbell. Be like, cool. If you happen to’re at house and all you could have is free weights, by all means, then you are able to do that stuff.

However should you do this standing subsequent to a practical coach, you already know, at your gymnasium, I’m gonna be like, why are you making this tougher than it must be? Proper? You might have a superbly effectively designed machine proper there to make it so that you simply don’t have to love, you already know, break your fingernails off into the underside of the bench whilst you’re attempting to carry onto it.

Doing a facet lateral race. For hypertrophy, we’re attempting to choose motions which are more and more extra particular to the muscle as we form of advance in our coaching age. And cables give us the, we’ll say, a bigger library of motions than free weights do.

Mike: Yeah. Simply so as to add to that, it turns into an increasing number of vital as you, uh, and I do know you already know this, however for individuals listening, as you acquire extra muscle and energy, if you wish to hold gaining muscle and energy, you need to do extra quantity.

You must work, you need to make these muscular tissues work tougher. And in case you are not doing, let’s say, sufficient direct quantity for particular person main muscle teams, they’re simply not going to progress a lot, if in any respect. So for individuals listening in, consider the way you’re doing a little, some rowing. Is that quantity in your biceps?

To some extent. Not direct quantity, that’s oblique, however that one set of, uh, Any sort of row just isn’t gonna be as efficient for rising your biceps as one set of a biceps curl. And in order that applies to. Particular person delta, it applies to each main muscle group. And to your level, cassim, if you end up programming and you might be an intermediate or superior weightlifter and you might be keen to place within the time and the trouble that it’s gonna take to proceed gaining muscle, you do should be desirous about these items due to simply the sheer quantity of systemic fatigue that comes from an train like a squat or a deadlift or an overhead press that was in a position to present an efficient coaching stimulus to many muscle teams.

And also you had talked about this earlier within the podcast, so simply form of tying it again into, into that. Nevertheless it is a vital level and it might probably appear form of counterintuitive, the place I’ve had individuals attain out to me they usually’ve seen how my coaching has form of modified through the years and, they usually observe different sensible individuals on social media and see that you’ve got these very match individuals who have been coaching for a very long time and.

Their coaching appears extra like bro coaching, they’d say, than some other break up, actually, truly, like some individuals, they, they’re simply stunned to see, oh, all these, all these form of bodybuilding physique half actions as a isn’t that form of inefficient. Why aren’t you doing extra compound workout routines? Why do you achieve this many machines?

Why do you utilize cables? And so that you’re answering a few of these questions now, if it’s purely for the aim of upkeep, effectively then we truly kinda go within the different course. That’s, that’s the place I’ve gone now with my coaching. I’m lifting three days per week so I can spend much less time within the gymnasium, make some extra time for cardio, make some extra time for work and so forth.

And in these 70, 80 minute exercises, I’m attempting to learn from a few of that oblique quantity. ’trigger I, I don’t have the time to. To do a bunch of direct quantity for all the person muscle teams that may require that if I have been attempting to get greater and stronger. However proper now, I’m blissful the place I’m at.

I simply wanna keep it. So such as you, I’m doing among the massive workout routines ’trigger I like them and I simply wanna keep a baseline degree of efficiency, however I’m additionally doing a little, uh, of the rows, for instance, realizing that like, okay, I’ll do these eight units of rows plus 4 units of biceps. That’s it, that’s my biceps quantity for the week.

Figuring out that, that’s loads to take care of.

Kassem: So I feel, you already know, you may take a look at units as like a forex and so the extra units you need to work with, then that opens up the train choice. However should you solely have a number of, in case you have a small variety of units to work with all through per week or for a physique half, then you definitely want every of these units to be much less particular.

’trigger you want it to cowl, cowl extra. The opposite facet is like, if it’s not a set. Foreign money factor, but it surely’s simply merely a time factor. Be like, Hey, I received, you already know, one hour, 3 times, or no matter it’s. Lots of people assume that that’s the one route which you could go, but it surely’s not, it simply will depend on how a lot creativity do you wanna put into your program.

And are a few of these like form of extra, we’ll say like bouncing round sort packages the place you already know you’re doing a number of workout routines in a circuit sort trend, is that truly possible to do the place you prepare? Proper, as a result of you already know, should you’re leaping in a busy gymnasium at 5 o’clock, effectively that’s in all probability not, you’re in all probability not gonna have the ability to do like, you already know, a large set.

However in case you have the time, prefer it’s like, okay, it, should you have been speaking about, hey, I’m gonna do a barbell press, you already know, and try to rely that as some triceps, some delts or no matter, it’s like, effectively you possibly can match a, you already know, a fly and a tricep extension and possibly a shoulder press or one thing. Do a circuit by that and take the identical period of time as like doing all your barbell press after which taking your compulsory relaxation interval or no matter.

So I feel one of many issues that makes good coaches, good coaches is, is that they’re in a position to like actually maximize each. Time financial system and set financial system by selecting and organizing their train. I imply, ’trigger it’s, these are instruments. A shopper is principally an issue that it is advisable clear up with these instruments and simply work out, okay, they’ve entry to this, this, and this.

How can I take advantage of that? Not solely from a hypertrophy perspective, but in addition similar to, Hey, if we’ve a couple of method to go at this, which means we’re not having to be caught to the identical boring sort of routine on a regular basis. And a few routines will favor completely different stimulus, you already know, whether or not you’re focusing extra on physique comp or energy or whatnot than others.

So having the ability to have that flexibility and realizing, hey, right here’s a manner that, you already know, let’s say this particular person actually loves having extra direct arm work of their program. Proper? Cool. Like we might discover a method to design that in there, or this different particular person. Completely needs to do probably the most naked minimal quantity of direct arm.

, we, you possibly can, you possibly can primarily, you already know, simply reverse engineer that’s like, okay, cool. Nicely, since they don’t like doing that, I’m gonna select workout routines the place, such as you mentioned, we’re getting extra of that oblique quantity so we are able to decrease the precise quantity of direct works they would want to do.

Proper. We’re getting away from like, speaking about like optimum hypertrophy, however very a lot so like sensible for people that finally, like you may argue like, hey, there’s an enormous element to really making packages that individuals are gonna get pleasure from and be in step with. And that having a higher magnitude by way of just like the outcomes over time versus like, Hey, physiologically, I’ve written you probably the most good program ever, however possibly you’ll hate it.

Or, you already know, you, you gained’t truly do it, otherwise you gained’t push exhausting otherwise you gained’t be in step with it, et cetera. Proper. , so having the ability to discover that steadiness is, is wonderful. However I feel an vital message is that like, should you’re keen to be artistic, the extra instruments you could have, the extra methods you’ll work out the way to use them.

However going again to the bro break up, what I’ll say is lots of people take a look at the bro break up as like, Hey, that’s the very we’ll say it’s the the most secure manner of programming. As a result of primarily you’re like, look, I received an entire week to get better from no matter I do, proper? So if I do an excessive amount of or you already know, I don’t select good workout routines or no matter, that’s not gonna affect the subsequent part that a lot.

However if you’re attempting to coach a muscle group or a, you already know, a sample two or 3 times per week, you don’t have the posh of creating lots of unhealthy selections by way of train choice and quantity, as a result of now you need to be recovered inside applicable timeframe. So I feel lots of people simply do the bro break up, and I’m, I’m not in opposition to bro splits, like I feel, you already know, there’s some ways which you could go at this, however I feel lots of people respect the shortage of, we’ll say mental effort.

That it takes to jot down a bro break up versus one other break up. ’trigger I’m similar to, okay, all the push issues, simply throw them on that day. There we go. If you happen to’re doing different issues, prefer it does take just a little bit extra thought, proper? And once more, that’s the place you already know, both should you’re placing extra thought into your coaching otherwise you’re hiring a coach or no matter, like these are the issues that you simply get that you need to be actually good at fixing.

And that’s the place you may ship lots of lots of worth. As a result of I do assume that for most individuals, particularly earlier on or whatnot, I feel lots of people are gonna profit from. Dividing up their quantity to coaching most issues, like twice per week. If you happen to’re within the section the place you’re like, man, I’m actually attempting to get hypertrophy, evidently man, like two occasions per week appears to be like that candy spot since you’re form of attending to that time the place it’s virtually a battle to suit all that quantity on in the future you’re like reaching a degree of diminishing return.

So it’s like, what am I actually getting out of those later units within the exercise? , if you already know I’m doing, you already know, 20 some units of, you already know, no matter physique half or whatnot, you already know, and likewise then the similar to, you already know, it turns into, we’ll say a, uh, a logistical downside generally, or a sensible downside generally too.

’trigger it’s like, okay, now what you need to do is you’re gonna be like, you’re, one thing is at all times gonna be like both crippling, sore, um, and you already know, for sure days it could be a two hour exercise after which one other day it’s a forty five minute exercise and you already know, so like, it simply, you find yourself with lots of logistical issues.

However should you simply need to be like, Hey, how do I be sure that I’m gonna be prepared for chest once more the subsequent time I prepare it? Cool. Practice it as soon as per week. Proper. , should you’re writing a program and 7 days later you’re. Chest remains to be sore, then you definitely do, you in all probability must make some, like, that’s, you’ve actually botched that the quantity and stuff on that program.

If, should you can’t meet efficiency after, you already know, an entire week of restoration.

Mike: Nice factors. Coming again briefly to cables versus, let’s simply say different choices, are you able to converse briefly about, I simply wanna hear your ideas on cables for biceps, cables for triceps versus free waste versus machines. Additionally cables for glutes, simply because I see lots of people, often ladies doing pull throughs and, and different workout routines that they’ve heard are, are, are simpler in the event that they use a cable versus a machine or a free weight.

Kassem: So the biceps are much like chest in that, you already know, there’s extra choices for kinda loading that stretch with a free weight than there, than there’s for triceps.

Mike: Like, generally individuals will ask, okay, what do you consider an incline dumbbell curl versus possibly a cable drag curl, for instance,

Kassem: with an incline curl, we’re going into shoulder extension, proper?

So that you’re getting the biceps longer. The place is a, a drag curl? You’re truly like, you’re form of pulling your elbows again as you do the motion. And so mockingly, lots of people are like, oh yeah, I do drag curls for biceps. However truly a drag curl could be higher for the brief elbow flexors that don’t cross the shoulder.

’trigger you’re lengthening the biceps by doing the shoulder extension, pushing the elbows again and shortening them on the elbows. So the the brachialis and the brachial radis, that are the elbow flexors that simply cross the elbow, that don’t cross the shoulder, these are literally gonna be just a little bit higher skilled with the drag curl ’trigger you’re doing the other operate.

Of the biceps at one joint, you already know? So should you’re gonna do this, you possibly can do it with like a impartial or a pronated grip and form of intensify that just a little bit extra, versus doing one thing like an incline curl. You’re lengthening the muscle. However curiously, there was a current research that truly in contrast the preacher curl to the incline dumbbell curl, and what they discovered is, is that the preacher curl, although it’s at a shorter muscle size, as a result of a preacher curl is difficult on the backside, whereas an incline dumbbell curl, although you’re in a stretch place, it’s nonetheless simple the place the muscle is stretched, that the preacher curl is just a little bit higher.

So we are able to’t essentially similar to rely on like, Hey, we’re, we’re in a stretch place, and that’s adequate. It additionally must be difficult there. So an train I actually like higher than a incline dumbbell curl. Is both to do a cable curl the place the cables are pulling behind you in order that principally your shoulders are prolonged, however you additionally, the train is difficult in that stretch.

So you possibly can simply, you already know, you set the cables, you already know, just a little under your hand and then you definitely simply stroll away from them. And you are able to do it that manner. However you are able to do an analogous train with dumbbells by primarily laying on the slanted a part of a preacher curl. So principally like now you’re not fairly as stretched as an incline curl, however the profit is, is now your higher arm is supported.

Mike: And, and simply so individuals perceive, so that you’re saying not seated on the preach, however you’re like standing and form of draped over it along with your, am I listening to that proper?

Kassem: Your again is on it supine. So your chest is up within the air. Yeah. So the, the reverse preacher the place your, your chest is down, proper? That’d be shifting the bicep into a brief place.

However primarily what we’re doing is like in an incline bench, it’s solely supporting our again after which our arms simply dangle down and so due to this fact we’re simply straight up and down. But when we lay on our preacher, principally what it does is it helps our humus and it picks it up. So, however what that does is it, Makes it in order that the train is gonna be exhausting on the backside as a result of your humorous is gonna be at like a forty five diploma angle on the backside as a substitute of straight up and down.

And likewise it’s supporting it. So between these two, individuals ask me like, effectively, however which one is healthier? And I don’t know. ’trigger that is the, we’re within the case of the a number of variables the place it’s like, hey, the cable curls get is just a little bit extra of a stretch, proper? ’trigger you’re gonna be in sho extra shoulder extension, however the preacher curl the place you’re mendacity on it.

So I simply name it a supine preacher curl. Like, you already know, so should you’re in search of it, that one has extra stability, proper? And so my, my suggestion is, hey, attempt each should you like another than the opposite. Cool. Or alternate them. As a result of after we get to love a few of these degree of nuances of like, okay, we’re speaking about vary of movement, we’re speaking in regards to the resistance problem, we’re speaking about issues like stability and specificity.

Lots of occasions there gained’t be an train that’s good. And I feel that’s the place understanding these things just a little bit is like, okay, I selected an train that I actually preferred and it was actually good ’trigger it was steady, however possibly this subsequent meso I’m gonna select this different train ’trigger it will get me to a variety of movement or a resistance problem that that different one didn’t fairly get.

So understanding like, hey, how is that this completely different than that? However they’re each good, however only for barely completely different causes. I feel that’s extraordinarily beneficial as a result of lots of occasions we discuss workout routines, in the event that they’re the one train that that’s all you’re gonna do endlessly. When in actuality such as you’re gonna rotate by workout routines.

So understanding like, hey, how do I choose workout routines? , three or 4 of them which are at all times gonna be like actually massive hitters for my bicep. And I’m like, okay, these are like two good choices they usually’re so shut. However in numerous ways in which I’d be utterly guessing on what the result was if we have been truly to do a research on which a kind of could be higher for her prophy.

However I’d enterprise to say each of them would do considerably higher than an incline dumbbell curl, as a result of they’re each difficult they usually’re on the identical or longer muscle size.

Mike: Proper. Is smart. After which what are your ideas on triceps? I imply there’s clearly, there’s simply the standard, any, any form of push down you are able to do overhead or some other.

Cable versus free weight or or train. Would love to listen to your ideas.

Kassem: So I just about do virtually solely cable tricep work, proper? Whereas with biceps, it’s in all probability near 50 50, proper? As a result of there’s lots of good workout routines the place I can problem the size of place, like a preacher curl or verse preacher curl, issues like that.

However in terms of triceps, principally in an effort to load the tricep within the stretch place, like your hand must be getting pushed to the identical shoulder, which doesn’t actually go away room for a dumbbell. It’s very exhausting to additionally like place your physique into the shoulder positions that you really want after which have the ability to form of push in opposition to it.

So what I have a tendency to seek out is that, you already know, if we’re speaking in regards to the niggles or the elbow ache that individuals get, lots of occasions when the important thing aggravators. Is fastened grip tricep work since you’re primarily caught in a width and a airplane and also you’re additionally not in a position to load the tricep as effectively in its stretch place.

Whereas with a cable now, primarily we are able to principally place our shoulder nonetheless we would like it, and we are able to try to get the cable pulling in the direction of the shoulder as a lot as attainable. Now after we take a look at a standard push down the place the cable’s in entrance of you, if you come to the highest, it’s gonna be fairly simple.

’trigger primarily the cable would should be like pulling by your physique. Like should you drilled a gap by your chest and ran the cable behind you, effectively cool, then that may be nice. Most likely some sensible challenges there, proper? However we are able to do issues the place we are able to form of place it so {that a} cable could be pulling both behind our again or over our shoulder.

And in these cases, we are able to get that problem within the size and place, proper? And nonetheless form of line that up. And so my favourite tricep cable workout routines is one principally is the place just like the cable is like behind you form of working over your traps. And you are able to do that as a pressy sort movement, virtually form of like a JM sort, you already know, press the place it’s a really elbow extension dominant press there.

Or you are able to do it as a partial extension solely. After which I additionally like a model the place you, you attain over the other entice, so the cable’s over the other entice, and so your arm’s form of coming throughout the physique. And that’s gonna stretch just a little bit extra of the lateral head. ’trigger the lateral head form of ties into the posterior delta within the fascia there.

After which for the lengthy head, that’s the one the place principally if the cable is gonna be like behind you flattening. In order that’s what most individuals will do. An overhead, you already know, overhead helps getting the muscle lengthy. However the primary profit that you simply need to have there on prime of that’s you need that cable to principally be pulling you down like in the direction of your butt.

So that you’re in all probability gonna set the pulley behind you, form of like near the underside of your shoulder blades. And then you definitely’re gonna be good and near that to be able to get principally a problem within the lengthened place in a wide range of shoulder positions. However anytime the cable is out in entrance of you, then doubtless that’s gonna problem the brief place extra.

It’s gonna be tougher nearer to the lockout, proper? And simpler and the stretch. And it’s not that these are unhealthy workout routines by any means, proper? It’s not prefer it’s you do lengthened workout routines otherwise you get no hypertrophy. But when we’re speaking about like, hey, should you’re gonna, should you’re truly gonna take into consideration these workout routines, For her phy, these workout routines are a number of share factors higher.

When you have the cable, would possibly as effectively use the cable in the best way. That’s a number of share factors higher.

Mike: Yeah. And I, I personally, I really feel the distinction in an overhead versus only a conventional push down. And I desire an overhead, that cross physique, I’m gonna attempt that, that I like that, um, that makes lots of sense.

However I can really feel that distinction when, after I’m coaching, whereas in all probability I, I’d not discover a distinction as a lot between simply an ordinary dumbbell curl and absolutely anything else that I’ve tried for dumbbells. I imply, possibly I’m simply not, it’s not standing out to me now. Possibly our buddy within the gymnasium doing it, I’d discover it, but it surely simply, the distinction within the stimulus to the triceps may be very noticeable to me by making that change, I.

Kassem: Yeah, effectively you could have two issues happening there. ’trigger the opposite factor is, is that you simply’re principally taking the scapula near its finish vary. And so for the reason that lengthy head form of anchors there, after we get the bone, that’s form of the anchor near its finish vary. It’s a extra steady place too. So that you are likely to really feel a greater contraction and get just a little bit extra out of it.

Um, versus when it’s down, you already know, the scapula can transfer far and wide, you already know, and the tricep can also be gonna be a part of what’s serving to handle that shoulder extension. So, It’s just a little bit extra of a fancy motion, which implies, you already know, the trouble relative to the stimulus could be thrown off just a little bit.

And the quantity of motor recruitment, like all these little, these little issues, they begin to construct up. , it’s like, oh, effectively it’s simply this, but it surely’s like, oh, effectively there’s stability, there’s positioning, there’s motor unit recruitment, and particular, all these issues. And like, oh, if you add all them to bump, it could be a really, say, noticeable change in coaching expertise.

Mike: Yeah. Yeah. Good level. After which lastly, in case you have a number of extra minutes, I wished to the touch on glutes simply because it, it’s common. I see a, once more, it’s principally ladies, however doing lots of, lots of glute quantity, lots of completely different workout routines, lots of completely different variations and cables are positively within the combine.

Kassem: One of many issues that’s difficult for the decrease physique versus the higher physique is, you already know, for our higher physique we’re utilizing our arms and hooked up to our arms as palms, which implies we are able to seize issues and we are able to push and we are able to pull and we are able to do all these good issues.

After which in terms of decrease physique, we’re just about principally similar to, effectively, our shin is pushing right into a blunt object, or our foot is on one thing, however we’re not likely in a position to like articulate that factor round, proper? Like there’s not a leg press the place you may kinda like transfer the factor sideways and no matter, proper?

It simply strikes on a predetermined path. Cables afford us to maneuver in lots of motions that we are able to’t get with workout routines the place we both standing on the bottom or utilizing machines the place we’ve a hard and fast footpath. So particularly like issues the place we’re doing abduction and stuff like that. Now, by way of particular to the glutes, one factor since we’re form of have hit this button of like vary of movement appears to matter, is that the glutes are literally stretched.

Each by doing hip flexion, which is, you already know, bringing your knee up, but in addition with a deduction, which might be bringing your knee, like throughout, like in the direction of midline. So the, the completely different divisions of the glutes are gonna be completely different variations of these. Like all the pieces from like, you already know, like should you simply sort in like Google stretch into Google, what you’re gonna see is principally someone with like 90 levels of hip flexion after which a deducting, like pulling their leg throughout their physique.

Proper? Otherwise you would possibly see the ground model proper. Okay, in order that’s gonna work one facet, however then additionally arising greater, however not as far throughout is gonna work decrease parts of the glute max. So in terms of cables, I’d say trade as an entire, lots of people are doing workout routines that actually deal with the brief place, proper?

So that they’re simply doing kickbacks, you already know, or they’re doing AB deductions and whatnot. In comparison with doing, should you needed to go from doing no ab deduction work to doing cable abductions, however solely doing the brief place, for positive, that’s gonna be an enchancment to your glute development, but it surely’s not gonna max out the potential development that you possibly can be getting versus doing AB deduction workout routines the place you’re truly profiting from the stretch place as effectively.

So train is the place you principally are coming throughout the physique ultimately, form, or type. So, If you happen to actually wished to capitalize on the abductions, like we’ve an train that, most individuals name it a glute mead kickback, but it surely’s primarily, it’s like a 30 diploma airplane. So it’s principally abduction with some hip extension.

Proper? Like I feel the, the best way that I often describe the distinction between the glute max, which is the massive muscle on the again versus the glute mead, which is on just like the again quarter, proper? So it form of, you already know, some individuals discuss with it as higher booty ’trigger it form of helps like the highest again quarter stick out just a little bit extra.

The glute max is especially hip extension and a few abduction. So all of the actions are gonna be principally entrance to again, however just a bit little bit of that facet to facet. When you get to the glute meat, you flip that and it’s principally facet to facet with just a little again, proper? So should you’re doing cable motions and also you’re specializing in that, I feel that should you’re seeking to get like a spherical, you already know, peach wanting booty, then you definitely in all probability needs to be incorporating some AB deduction work.

That’s in all probability the very first thing to incorporate since you’re doubtless getting sagittal work should you’re doing leg presses and lunges and break up squats and you already know, all of these issues. You’re working hip extension sooner or later, or possibly you’re doing, you already know, hip thrusts and bridges and issues like that. However all of these are like, these are good for glute max.

’trigger we’re working primarily hip extension, however you’re not working lots of the kidnapping. So first a kind of, I’d say that should you have been gonna add one thing in could be one thing that’s extra abduction bias. So utilizing a cable that principally would pull your leg throughout. And what I principally inform individuals is like, it’s virtually such as you wanna take the adductor of 1 leg and scrape it throughout the quads of the opposite leg.

Nicely, you need to go ahead to get in entrance of the quads, however you’re principally gonna be going horizontal. After which primarily you’re simply gonna hold following that leg path as you do the. The kickback or out if you’ll. And in order that’s a in all probability a great place to start out by way of like, Hey, I wanna begin suing one thing there, however set it up in a manner the place that cable is making it problem when the muscle is stretched.

Proper when the leg is pulled throughout you. Proper. As a result of what, what I see lots of is individuals simply stand subsequent to the machine and principally they’re ranging from simply standing after which simply pushing their leg out from there and like, effectively, you’re lacking just like the 30% most lengthened portion of the vary of movement by not letting your leg cross over.

So we’re actually specializing in her per feed. We might be much more environment friendly, getting much more stimulus per set, getting that further stretch in there in terms of the glute max, should you wished so as to add one thing in, that’s the place it’s like, okay, in all probability the superficial higher portion of that, which is commonly known as the iliac glute max.

If you happen to, should you observe our stuff, you already know, you’ll see individuals tagging the iliac glute. Kickback, and that’s primarily gonna be just a little bit extra hip extension. However primarily what you’re gonna do, like should you think about that effectively, in a leg press, you possibly can break your knee in the direction of your chest and straight again down, however that’s so far as you will get it when an iliac kickback is, it’s bringing you into flexion, but in addition bringing your knee form of in the direction of your reverse pec, proper?

So it’s a form of cross physique hip flexion. So it’s, it’s extra hip extension than the glute mead kickback, proper? In flexion and rather less abduction. And for that one, what I actually like is for individuals to arrange, to load the stretch of that one, you’re gonna should have a excessive cable so that you simply’re primarily doing like a, like a foot pressed down, virtually like should you, like, should you have been doing a step up.

So what’s actually beneficial is in case you have a cuff that goes beneath the foot, proper? Not simply the factor that goes across the ankle. ’trigger should you get sturdy you’re simply gonna, one, you’re gonna in all probability gonna rip out of that. Nevertheless it’s additionally simply gonna be like, you already know, choking your. Half should you wanna do these, I counsel that you simply try to discover the, the cuffs the place you could have a bit that goes beneath the foot.

’trigger in an effort to make it difficult within the stretch, you want it principally to be pulling you up proper initially so that you simply’re principally form of pushing extra down. So we’ve form of known as these press backs as a substitute of kickbacks. ’trigger that’s form of what it’s, is it’s form of like a leg press beginning place.

Proper? And being in that form of like a deducted place once more, is one thing that you simply’re not likely gonna have the ability to get with a machine or a free weight. So sometimes these are the primary two parts that I add in for someone that desires to form of up their glute recreation on prime of all the different stuff.

Now I’ll say that, you already know, doing issues like leg presses and drop lunges, break up squats and stuff like that, I feel these are nonetheless in all probability crucial factor for similar to general glutes. As a result of one, they’re concentrating on the glute max, which is the most important one, and we’re in a position to load them within the size of place.

And issues like a leg press are extraordinarily steady. However as a result of we are able to’t be as particular to these different areas, and often these areas will say extremely correlated to the look that individuals are going for. I feel that including in one thing for the iliac, the higher portion of the glute max, or the glute meat, which is gonna be extra of a abduction train, these are nice issues so as to add on.

And also you sometimes have a tendency to have the ability to do this with out actually impacting the quantity of your different work due to the specificity of these workout routines. Since you’re not likely fatiguing these divisions of the glutes along with your different workout routines. So that you have a tendency to have the ability to slot these in and slot in that quantity comparatively effectively with out it actually taking away from the opposite stuff that you simply’re doing.

Mike: You may also take quads out, which, uh, I say that as a result of I’ve had many ladies through the years attain out and say that. The butt that they need. In the event that they have been to only do quad dominant workout routines like leg press and several types of squats and so forth, would require them making their legs greater than they need them to be.

So that they need to do solely a lot of the of the quad stuff to have good muscle, muscle definition and the look they need there, however they need a butt that solely will get their butt thus far. And so, These are some, some good methods to get some further quantity in focused that aren’t going to require your decrease physique as an entire to only get greater.

Kassem: Yeah. In the case of isolating the glutes over different issues, you are able to do some issues to make a few of these greater compound workout routines. Much less quad or much less hamstring or much less adductor. Proper? And that is the place understanding, like the way to place your ft on a leg press comes into play. Proper? So, you already know, if we transfer our ft just a little bit greater on a leg press, we’re gonna use just a little bit much less quads, proper?

If we convey our ft just a little bit narrower, we’re gonna use rather less adductor, proper? So we’re slowly getting to creating it just a little bit extra, extra glute biased, proper? , should you’re doing R DLS and also you permit just a little bit extra knee bend, it’s gonna be just a little bit extra glute, rather less hamstringing.

So there are issues that we are able to achieve this that you simply don’t essentially should remove these different issues. However what it’s best to do is it’s best to use probably the most glute particular model of these. After which what it’s possible you’ll must do is it’s possible you’ll must. Like say, Hey, there’s a certain quantity of quantity that I can use these as a result of they’re gonna be a great quantity of stimulus, however I’m not gonna go over that.

As a result of should you hold driving up the quantity of these, finally it should attain a threshold for a few of these muscular tissues that you simply don’t need to develop. And so then you definitely fill in all of that further quantity with then your hip thrust, your bridges, your cable motions and whatnot which are much more particular, however possibly aren’t as sturdy of a stimulus on a per set foundation in some instances, as a result of both you’re shedding some stability otherwise you’re not in a position to load the vary of movement that you simply need to as a lot and stuff like that.

Like you may load the size and place of a glute max very well in a leg press, however doing it in a cable. The steadiness problem is considerably greater, particularly as you get stronger, and particularly as you’re like, you already know, ’trigger a few of these individuals, they’re comparatively small people with, you already know, simply cannon balls hooked up to their pelvis now, proper?

So that they don’t have lots of physique weight to carry them down relative to how sturdy their glutes are, which implies that, okay, now if we’re doing these workout routines, they both should be greater reps or I’ve to make use of pauses, or possibly I do tremendous units or submit exhausts or, you already know, clusters. Like you need to discover methods to make it difficult with out simply having the ability to simply apply, you already know, common, like, simply progressive load and go near failure.

As a result of now the, the loading of the train creates an excessive amount of of a stability and a setup problem as a result of the train is simply too unstable and the particular person doesn’t have, you already know, sufficient physique weight. Proper?

Mike: So, I’ve seen that with cable pull throughs with ladies who’re too sturdy for the setup and don’t weigh sufficient.

It simply doesn’t work effectively.

Kassem: Yeah. So that is the place once more, you already know, being artistic and understanding, hey, when can I take advantage of this? The place to, the place to make use of it? So after I was in my prime by way of, you already know, working with bikini opponents, like we used submit exhaust methods and stuff like that on a regular basis. So as an illustration, like if we have been doing an R D L or a leg press or one thing like that, you already know, submit exhausting that with a glute bridge hip thrust cable factor was an effective way to lower the loading demand on that second train.

And it allowed us to not additionally should go to as near failure on the opposite one, we have a tendency to make use of extra of the synergist muscular tissues in these compound workout routines. The nearer we get to failure, even in a glute dominant leg press, you’ll use extra quads. As you get nearer to failure, ’trigger your physique will probably be reaching out to extra, we’ll say, inefficient synergies to assist nonetheless a lot it might probably.

So having the ability to say, Hey, we’re gonna miss out on just a little little bit of stimulus magnitude if we don’t go as near failure on this train, however we’re gonna take that muscle nonetheless near failure, however in additional isolation by tremendous setting it or submit exhausting it with an train that’s extra particular. However we’re gonna nonetheless get among the advantages out of, you already know, coaching it as much as, you already know, Three two r i r.

Proper. After which we’re simply gonna leap out of it earlier than our quads would actually begin to kick in. After which we’re gonna do, you already know, thrust bridges, kickbacks, you already know, one thing that may be just a little bit extra remoted, drop lunges or drop lunges or like, by way of these sort of actions, they’re, they’re one of many ones the place it actually takes out the quads within the hamstrings.

So like, should you want one thing that’s not cable, however may be very, very glute biased, a reverse drop lunge is an excellent free weight different should you don’t have entry to do like cable press backs, kickbacks and issues like that as effectively.

Mike: Superior. Yeah. Nice recommendation. Numerous, a number of info. I adore it. Spend an hour and a half.

I, I can hold going, however I, I feel that is in all probability a great level to wrap up what might be a primary dialogue and it might, I’m positive we might discover different issues to, to speak about in a follow-up interview. So why don’t we wrap up right here and why don’t we let individuals know the place they’ll discover you and discover your work.

If there’s something particularly that you really want them to find out about.

Kassem: Um, so you’ll find us on YouTube and Instagram. It’s N one, the primary, uh, schooling. And you’ll find me personally if you wish to like take heed to just a little little bit of my bss. It’s simply Coach Casm. However a lot of the train stuff we put out is on our train platforms.

Mike: And that’s the place I’m guessing they’ll discover lots of demonstrations of lots of the stuff that you simply’ve been speaking about.

Kassem: Yeah, so the, we’ve programs for those who actually need to get into the nuances, however then we even have a membership web site that has principally similar to train tutorials. So you may actually like, Hey, I wanna see, you already know, glute max lengthened workout routines and it, you may, you may filter by vary of movement and, and stuff like that.

Um, which is, you already know, I feel for the individuals which are in search of that degree of nuance, it’s form of cool to have the ability to filter the workout routines like that. On that subject, I’m within the means of ending up, hopefully possibly by the point that is launched, our lengthened bias coaching guides. So principally we’re doing all the pieces from masking the science element to the sensible element and the other ways which you could form of transfer issues just a little bit extra into that size and bias coaching to get simply, you already know, get these further share factors you already know, of hypertrophy.

So if it is a subject that pursuits you, We’re principally making an entire guidebook on that to form of capitalize on lots of the current analysis that’s been popping out. And really Milo Wolf, who has been doing or intimately concerned in a lot of that analysis has truly been, uh, contributing to the, the science portion of that.

So I feel should you like these things, that’ll be an excellent information to, you already know, making use of these things in, you already know, throughout the physique and understanding the ideas behind that. So if it’s not the precise train, you may nonetheless apply it to no matter you could have.

Mike: That’s nice. And the place can individuals, in the event that they’re all for that course, let’s say it’s out by the point that is out or the place can they discover it?

Kassem: So that you’ll have the ability to discover that on N one coaching or should you’re following us on socials, I’m positive as quickly because it’s launched we’ll be spamming all, all around the locations there. Proper. And if it’s, you already know, if we get it executed in time, I’ll shoot you the hyperlink and you’ll throw it within the YouTube model of this if, if it’s executed.

Mike: Yeah, completely. Alright, Cassem, effectively thanks once more for taking your time. I actually respect it. It was an important dialogue.

Kassem: Yeah, that’s nice, Mike. Let’s do it once more.

Mike: Nicely, I hope you preferred this episode. I hope you discovered it useful. And should you did subscribe to the present as a result of it makes positive that you simply don’t miss new episodes.

And it additionally helps me as a result of it will increase the rankings of the present just a little bit, which in fact then makes it just a little bit extra simply discovered by different individuals who might prefer it simply as a lot as you. And should you didn’t like one thing about this episode or in regards to the present basically, or in case you have, uh, concepts or strategies or simply suggestions to share, shoot me an e mail, [email protected], muscle f fo r life.com, and let me know what I might do higher or simply, uh, what your ideas are about possibly what you’d wish to see me do sooner or later.

I learn all the pieces myself. I’m at all times in search of new concepts and constructive suggestions. So thanks once more for listening to this episode, and I hope to listen to from you quickly.