all right what's going on guys we are here in Melbourne Australia I'm here to speak at the ultimate evidence-based fitness conference alongside a lot of guys that I've learned a lot from over the years we are currently here in our Airbnb in Melbourne it's great to be here I'm gonna show you guys some of the behind the scenes some of the training that I get up to this weekend it's just gonna be lo-fi you're on the old small point-and-shoot camera hopefully you guys are cool with that I didn't bring rashon down here with me oh
yeah you can sit back relax and enjoy the video [Music] granny things I think it points to one of the fact that this stuff is really prevalent on this platform you have some of the biggest creators on Instagram and still promoting detox tease it tease and all this stuff and it's getting hundreds of thousands of likes so this is a concept I want to introduce to the evidence-base community because I haven't seen anyone to talk about it and it's really popular on YouTube some of my most popular videos now are on direct mentoring and I
actually think it has merit or one interested in science it's just a matter of making people more effectively I'm going to science application and I think it really does become an art form of blending science and experience I don't think one without the other [Applause] was that the Hong Kong seminar and now he's completely shredded how many weeks out are you bro three weeks bro shut it to him I'll put his Instagram right here dude that's so crazy yeah there's a reason why I didn't want to do that pose yes look most of the time
when you want to become a better power lifter you're going to be squatting low bar in a low bar squat you essentially to prove your leverage it and allow the extensor muscles to do some warm work you reduce the amount of total work done you spread the load to more of the muscles of the body so that you can accomplish something greater for an external load how many people currently train their neck does anybody do it directly literally no one whatever Erica did you hear it from me yeah I will probably put the neck in
the same category as the calves in the forum's I don't think anyone's gonna win a bodybuilding show based off their calves or the forms or their neck but if you have people of equal caliber I think it can help tie the physique together you should be able to work up to be at around like a 45-pound plate or sets of 20 that's like a pretty reasonable strength standard but definitely don't jump into that has anyone seen the office when correct Dwight Ruth is doing you guys seen that yeah so it's actually legit alright so it
is Monday the day after the weekend of the seminar and I felt like everything went super well and then the applied stuff was actually really fun I got to learn some stuff myself from dr. Mikey's Rotel and dr. Eric Helms speaking of dr. Eric Helms I'm actually on my way over to the gym now I just got it uber on the way and we're gonna head over to the gym and we're gonna get in a workout so he's currently running a full body split five days a week which i think is really interesting and that's
the split that I'm gonna be doing next after I finished my upper/lower program so I'm excited to get some insights from him on that and so I'll check him with you guys over at the gym [Music] legs are so shredded I it's not can I get a look at them first actually dude it's not even like crazy lighting and the feathers are still out like crazy so yeah if you guys can't tell Eric is about one week out not even safe yeah crazy man if you can just explain what your current split is how you
kind of have it set up and what we're gonna do today yeah so I spent about a year and a half trying different splits out the same volume it's the same equated sets per muscle group and then trying upper lowers and what I landed on with what felt the best that would be the most volume wishful body splits so I carried that in the front there's a ways to manage your team so I actually trained full body five days a week I typically have one I think one or two leg movements a day and then
three to four body movements a day a week it's really interesting I've never trained with quite exactly that style but I'm going to after this it's been like three years since I did that original interview with Meno I'm training frequency and I was saying to him yesterday I'm like I'm finally convinced so we're kicking off with leg press what exactly are we doing here super a phrase I'm gonna look for three sets between eight to ten RVD how you kind of use a dynamic or regulated model so I'll be doing anywhere in the six to
ten rep range gotcha so you're gonna do like maybe three four five warm-ups kind of gradually working your way up assess I RPE from there try to get yourself in that eight to ten zone and just do three working sets like that good and this is something I've never tried before so you're gonna do your leg press and then move your toes down keep the weight to same and then do your calf raises my strength is actually very similar I'm like really try yes your gears may not see I don't train calves much so it'll
be interesting yeah when we go angst are you serious someone said that oh I think that's a nice thing to say when it's like they were just better than you right it's your calves you can't do anything about that yeah another thing Eric said here too is doing the calf raises super sided with the leg press it'll give you a little bit more extra range of motion as your dorsiflexion range of motion improves on the leg press itself so if you struggle maybe getting all the way down this might be it help you out with
that this is the first working set we worked our way up to 425 kilos and 115 kilo all right let's go Eric damn that depth is crazy oh nice rock solid eight and a half that's that's what I would have guessed you that specifically blank yeah so I track you can grab it up it's got my whole history so ironic that you did this back Wednesday December 26 I'm not as strong as I was apparently we're out 100 kilos December 26 of over a year over 800 you've got data from way back then that's great
to do this dropping somewhere geez what's the app called gravity rabbit us gotcha yeah it's really good really good at mine check it out analytics Oh let's go Jeff nice there you go [Music] [Applause] good stuff beautiful was RP come on there you go RPE okay okay at least with the two decimals Oh buddy get nice work that's good stuff so you're not forty kilos heavier than me my promotion is so that so that right so you're just proving your Canadian citizenship right now that's very it's very humble of you yeah so that's it for
the leg portion of the workout up next we're doing it's a superset but we're gonna rest in between each exercise moving flat dumbbell press and then a seated cable row first working set let's make it count solid eight and a half nine so now do you keep the way the same and just cut a wrapper drop the way back a bit yeah yeah so diced dude that's not how I hit that that's crazy all right 46s that's 101 for the Americans there you go easy push it come on nice good stuff that's a much better
set yeah that looks really good good decision on the way yeah you you knew it was gonna be actually a heavy load the kilos getting your right and get your wrist wraps yeah that helps you all right good Jeff it's lightweight dude oh my god that's juicy you see more of an upright posture hey scapular retraction bass yeah you think just curious because I'll do them like this now really stretch the last here yeah down you know forward well this is it's a bit of a trade-off so you lean forward you give you the stretch
into a lot yes it's good but then of course you're not generating all of force from shoulder extension right you're getting the extent you're getting extension from one bar right so it depends what you're trying to do I think is something when you're doing these are you thinking about it as that shoulder extension like a Latin movement who are you thinking about it as a scapular retraction in a trap movement or busted children yeah yeah both and so I don't pull high right I do pull the kind of Center yeah you can definitely do a
row and by its own or toward shoulder extension by pulling low like again it just depends on what you're trying to do I got you so now we've got barbell upright row just to about 90 degree angle try to push down come back barbell curl I'm about the same strength on my up front row for high reps either like a barbell or mid reps and then we're not doing like supers like no rest cuz you have a curl would be the upright so resting between a little bit and these keeping our feet up to like
nine ten except for three rounds gotcha okay that's why I'm at a breath yeah yeah I need to do hey um you guys kill me on the talking so the upright row what do you what are your you know one minute thoughts on this is a safe by people trying to put exercises in either bad or good or safer dangerous camps our body can move in so many ways it always has you know and what kind of load do you use what range of motion users with the biomechanics should always be considered there's no such
thing as a bad exercise in the upright ropes sure if you get really really high there is a higher imprisonment risk but it's also a very low load exercise I've literally never met anyone who's hurt themselves doing bodywork style good form upright rows especially if you do them like I would recommend like mostly recommend just getting right up about that 90 degree you look at your shoulder just straight up it's basically the same thing as a lottle raise just yeah the different rotation if you feel pain don't do it right it makes it too much
that makes too much sense bring on the hate comment Thanks hey go come on that long head is just so feathered holy crap right mom big boy [Music] there you go horseshoe there you go nice that's a crazy core exercise yeah that's the only reason I do it nice keep fighting push let's go cool control it let's go control the way down there you go nice good fight let's blast through this yes sir was the first question we asked you you're gonna ask me why do I choose to trample why that's right yeah yeah so
I think the reason why I wanted to clarify this I think a lot of people focus on like the the MTS response like you're an advanced lifter you have a short an FPS there you gotta stimulated again that's largely theoretical largely not based on my own fibular data which we have very little of if there is an effect it's either neutral or like so slightly positive mm-hmm and I think for the most part the benefit is that it's a way to manipulate volume spread you know so for me I find when I only have a
finite amount of energy in any given you know time period when prepping I don't want to do RTL front squat like girl like press leg extension calf raise you know to get the kind of volume I need oh and one like that that would kill me but if I did like we did today lake press calf raise and then have upper body I have a way more energy and I can distribute the same amount of volume with less fatigue over the week right doing formal body sessions brings more about volume and fatigue manage the hypothetical
question if the seminar was and some people might think the same thing it's like all we did four legs today was three sets of leg press now I can attest to the fact that that was actually pretty challenging like though because when you say RPE 8 to 10 but he means RPE 8 to 10 and I think a lot of people think that RP 8 is like and that's like work but it's actually like freaking like you literally mean if the gun to your head you could get two more right so yeah it's actually quite
challenging and I'm not to answer your question for you but you basically said to me that you don't think that that's below some like per session volume threat like you don't need to do 9 sets of workout you get that work workout to be effective here's another cool thing well because Mendel just tell us so it's either neutral or beneficial to go higher frequency if it was true that there was a per session minimum volume it would start to go negative right because then if you call right exactly the volumes that are used in the
literature are relatively low we're talking in ten to twenty seven lost time so if you did ten sets across five days it's only two sets per muscle group and they've done that right and that is either equal to doing like three times as many including some cases or better right so I mean if you think about it physiologically why would there be a minimum set volume and the only thing you come up with all you can't get a pump or already know called muscle damage but those are I don't think those are those are those
are causative factors that those indicate that yeah you train that muscle group I'm not saying they're really bad things all right but I also I have no issue getting a pump yeah I got a sorting this one today to be honest in the gym was freezing cold so that was an argument I used to make it may not be valid I just need to experiment with it myself and it may be valid for something not other yeah you know I use movements that I've been using for over 15 years that have a good mind muscle
connection with another thing I just just to let everyone know is how individual this stuff fits as I spent over a year trialing this to get the right combination of exercises distribution over days and like a few different mesocycle versions and you know I also change my rep ranges specific to the movement and then I use you know a kind of a flexible number of reps to hit a certain RPE target so I think when you start to use a full-body program that's too rigid you're like I'm gonna do 15 because yeah yeah yeah movement
etc yeah you just stop it's like okay three sets of 15 I got to 15 I'm done even if it's late or whatever even in the case of like 8 to 10 you could be leaving a significant amount of tension on the tee by just stopping just because that's when your program says I do I did we just wanted us to talk about basically the progression model in prep my strength is not as consistent it isn't the offseason instead of going right I have a set target eight I have an RPE target and a rep
range right so I let progression come to select if I'm going to train in let's say okay I'm gonna do six to ten reps on this and I'm gonna stop my first set of eight then I'm gonna hold it that way and try to do two more sets and not go over xrv to eat right frankly so it's like an RPG stop it Auto regulates it and it allows strength to build it will if it's a shitty day my strength up in a bill that i just do what i can that day that kind of
lets me know where I'm at with prep whether I'm under or over recovered and it could be good feedback gotcha alright man well it was an amazing workout hopefully we can get it again good luck with your show this weekend and then a Eric's can be doing the muscle mayhem I'm gonna be there so maybe you guys will see him again I'm gonna be blogging a little bit over there I'll leave the video a thumbs up if you enjoyed it don't forget to subscribe if you haven't already we'll see you guys all here the next
one pickup bodybuilding take a new way but if I eat a horse with someone play a game of course and feeding with your worship [Music]
