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All right, here comes the show, you know when we were you know all of us kind of You know we're the coming of age with our workouts right around the same time I mean I started as a Yeah, you know more youthful really it was like it was the 90s right early 2000s when we were really you know starting to get into working out and and the exercise that everybody You know competed with or over or bragged about was bench press right everything about how much can you bend golden? Standard was always bench. Yeah, I mean it's still kind of that way, isn't it a little bit I think people now have more of an understanding of other lifts and how important they are Nobody would have bragged about their squat or deadlift. That's fair. That's fair I definitely and CrossFit definitely brought that to them the masses is like a thing to talk about right like people talk about They're pulling weight and they're squatting weight which they didn't before now the the and now this episode is not about the bench press But I bring up the bench press because for a long time It's been kind of you know people talk about it as this test of upper-body strength like how How strong your upper body is and they'll use the bench press as a metric But the reality is there's an exercise that is far superior way of Measuring your overall upper-body strength read fully agree and it's the overhead press You know how much you can lift overhead means so much more about your well just overall strength But upper-body strength in particular then almost any other exercise I can think about I'm talking about the standard You know standing so much more relatable to everyday life and functional Activities that you're gonna face Not a lot of times are you gonna be horizontal? Pressing somebody off of you and being real stable and you know, right and again that produces a lot of benefit for sure with the bench press but in terms of like functional strength and Phone calls and like answering You know, you gotta make sure your shoulders are bulletproof. Yeah, you know, it's funny, too Is I figured this out later on as a kid I started to get into kind of the history of resistance training and I Would read about the old-time strongman and I remember learning that the bench press was actually an exercise that nobody did Back in the day. It was added Much later on in fact when back in the day. I'm talking about like late 1800s early 1900s 1910 1920s When you know, some of these lifters were performing these incredible feats of strength This is of course before anabolic steroids before even supplements If they wanted to bench press what they used to have to do is there would be a bench They'd have to clean away lay down and then press it It wasn't until later on where they invented the bench press with the arms where you could sit the bar on it and then do a bench Press so what exercise did they often compete with each other over? It was always the overhead press always That was the exercise where if you had and this used to happen all the time back in those days You would have strong men Competing with each other or challenging each other, you know You can look up some of the challenges Eugene Sandow would have with other strong men where they would get these huge crowds and The way that they would compete was almost always like how much can I lift overhead? Yeah, you wouldn't you say it's the squat of the upper body. Oh, totally. Yep, and I think that There's a lot of limiting factors for people too for that And a lot of people want to just discount doing the squat like you don't have to do the squat And I'm sure you don't have to do the the overhead press But I think part of what makes it so special is because of that because of how challenging it is I think because we're so rounded forward The ability to do a full overhead extent, you know extended overhead press Is challenging for most people most people can't do it with with good form Yet, it's so important that we we have this ability to do that for Justin's point of you know This daily function totally and again when you go back in time People instinctively knew that it's funny when I talk to my dad So my family's always been my dad side has always been into into strength. This is kind of how I get introduced to it Nobody lifted weights my grandfather in Sicily. I don't think ever saw a dumbbell, especially not his father But they would when they would go to work They would always, you know just to make work more lively Compete and see who could be the strongest and it was always what you could lift Overhead and so there's like a little bit of wisdom to that and one of the things that I noticed is If you have any weak links in your entire body, it's gonna expose immediately, you know You could have you have lower body instability. You can't do a good overhead press. You have a weak core Good luck with an overhead press and of course the shoulders arms, you know thoracic spine It's all there your body full extended and it's probably why the oldest and most studied and you know form of strength competitive sport Olympic lifting involves a lot of overhead pressing in their lifts think of all the exercises that they do You know what they compete with the snatch the clean and I mean it's a lot of them involve Extending arms overhead and how much weight you can lift overhead.  Do you think it's more or less neglected in the squat overhead press? Yeah, probably a proper overhead press That's a good question. Yeah, a full overhead prep barbell overhead Standing same amount. I'll even give you seating but seated But I can't have the the short 90-degree military press that you see all the time I would think that it actually is as much or more neglected than the squad. That's a good Yeah, I think you're right especially today because you bring up you brought up the point about you know Crossfit since CrossFit. I feel like you go in a gym now and it's actually rare I don't see someone's crying before like when we talked about when we all first started The dust that would be on the squat rack You would see one person may be a week that actually use the squat rack where you know ten years later Crossfit comes along now It's rare that I go in a gym and I don't see somebody at least one person squatting or dead lifting That's very common, but I have to say that it's still very common that I'll go in a gym and not see a single person Barbell overhead press. Yeah, I mean I do point cringe worthy Like I have to give them a bit of credit for bringing back squats and overhead press those were two You know main lifts that you didn't see a lot of people doing with full extension and the astagrass kind of component to squats, too They're popular popularizing that but yeah, I think Those two specifically I have so much to give and I like the comparison of you know the overhead press being like a squat because there's just so Many different Parts involved that have to work perfectly in order to perform it correctly, and then you get that benefit to it otherwise You could be practicing this with bad form and getting no benefit in fact, you know Hurting yourself so it's you know, so you'll get some pushback of other coaches out there I'm sure within you know not going to full extension and just focusing on the squeeze and you know Not really articulating your shoulders all the way through and you know You'll get chiropractors out there Don't want you to go full rotation with your shoulder because it's for some reason is bad for you and so there's lots of crazy information out there to get through but if you're doing it right and you're Focusing on each one of those components that make up the overhead press It's gonna totally trump any other exercise out there, you know one of the big mistakes I think that is made with overhead presses is that people consider it solely a shoulder exercise and Here's why that's a mistake because yes It is a shoulder exercise the shoulders are involved and of course the triceps are involved But a good overhead press standing overhead press uses a large amount of your upper mid-back muscles There's a lot of core stability and posterior chain stability that is involved. In fact, they're involved heavily in stability I remember reading an article By Jay Cutler. So Jay Cutler was mr. Olympia. I don't know five or six times, right? He was a obviously impressive physique very big bodybuilder and I remember him writing about Incorporating this is this is after he turned pro. So typically bodybuilders will do You know, and this is generalized But typically will do these really big foundational movements early in their career later on is he a really big really bulky massive muscles They start to move away from these movements and more towards Machine work more towards shorter ranges of motion Part of that probably has to do with the fact of their just overall mass and you know the way that they move But I remember Jay Cutler saying in this article that he started doing overhead presses standing Not only did his shoulders develop more, but he said he noticed his upper mid-back So he was known for started to really develop really well And this was a big deal because Jay Cutler, you know, a little bodybuilding history, right? Second place to Ronnie Coleman all the time and where Jake Jay Cutler would lose was the back Ronnie Coleman had this back that still to this day is unmatched and Jay Cutler in this article was like one of the biggest improvements I saw from standing overhead presses was my upper mid-back Development you have to have incredible stability to do that So doing a good standing overhead press being strong in it and then you know being able to press your body weight overhead Means a lot like if I see someone in the gym Overhead pressing their body weight that is extremely impressive to me and with good form and stability It's extremely impressive. You know speaking of bodybuilding I know we're going off this little bit of a tangent But you just reminded me something that I haven't thought about a long time is is it Ronnie Coleman was six foot tall, right? I believe he was yeah, Ronnie Coleman was so comparing those two is kind of like the Arnold in Colombo time because Cutler short. It's like what five nine. He's like he's as walk He was I remember I'll never forget the first time that I ran into him in Vegas, and I'm walking right I wish I would take a picture of him when I was walking behind him. It looks weird how white he is Yes, he's as wide as he is tall He looks like a like a big square when he's when he's always so call Coleman's 511, which is very tall for bodybuilding Yes, yeah, so when I mean when you put those guys next to each other and the back that Coleman had it just was yeah five nine Yeah, so and I think that's even actually an exaggeration like when I these guys this thing sometimes Exaggerate all they are when they're shorter you exaggerate I'll tell you of course, but yeah, it was crazy. He was known though for shoulders his delts were insane They were and yeah five nine I think it's the average height for pro bodybuilders, but yeah, I read that article and I was like well I didn't realize how big of a difference and I I personally did overhead presses as a kid stop doing them later on reincorporated them in my I'd say mid 20s and Saw the best some of the best upper body development I'd ever seen and it improved my bench press and improve my tricep exercises I noticed just benefits all the way around I didn't do them forever because They hurt my low back because I did them terrible. I Remember when I would press I couldn't get full extension and I would I would be looking at the bar when I would press And so I had this massive excessive arch in my low back why I did which is what I see a lot of times when people try and do it You don't see like a good full extension. I in fact, I don't think it was until I started working out with Justin Did I start incorporating that exercise into my routine? So I don't remember what year you and I got linked up and when we first started training, but back in like 0506 but before that even as a trainer It was a movement that I completely neglected primarily because I sucked at it just like squatting squatting and overhead pressing Which is probably why I'm so passionate about those two movements is I was in the camp of not doing it for a long time For a long time. I was like, I don't do it very well. There's lots of other exercises I can do to develop my legs There's lots of other exercise I can do to develop my shoulders But the the effort to work towards getting a good overhead press Like the squat ended up being one of the most beneficial things I ever did I mean, not only just from a development point of view But also from my performance like you talk about the bench press like my bench never got past 225 until my overhead press Really started to accelerate once I started to get the strength up in that I saw a huge difference in my incline in my flat. It just it just it will reveal all kinds of weak links Like you think you're strong. You think you're stable Try doing an overhead press with your body weight and if you are weak anywhere in that chain It'll reveal itself very very quickly in your case. It was yeah, exactly. Yeah much like the squad That's why I think those those two are so similar that I mean from literally your feet all the way up totally You is being incorporated and if there's a breakdown anywhere, you'll you won't be strong in that movement totally now I think the first Component to being able to overhead press your body weight is kind of the first component to getting better at any exercise Which is to practice it often. Yeah, there whenever you're looking at a especially a high skill extra now All exercises require a level of skill. So there's technique and skill Understanding how to control the weight how the muscles fire what it's supposed to feel like when you get into the groove of the lift All that stuff the more skill that's required for a lift the more you're going to benefit from Frequent practice and a standing overhead press is up there with one of the more One of the exercises that requires more skill than not now It's not as skillful as I say an Olympic lift, but it's definitely more skillful than most other shoulder exercises or upper body Exercises and so what off what practicing often does and we'll get we'll talk about the muscle building effects and all that stuff But what practicing often does is you learn the movement your muscles learn how to communicate properly and that Allows you to get stronger and stronger and stronger at the lift because skill is a very important component when it comes to strength Yeah, and with this sort of mentality You know lowering the weight substantially is going to be a big factor to that So that way you can just really hone in on the technique and see where all the deviations are occurring in terms of Feeling your way through it one thing that I take a lot of clients through When we're really kind of trying to work and sharpen on our overhead press is to be able to add more tension and you utilizing that grip You know to really enhance You know your muscles response as you're going through that movement the more tension you can provide the more stability your signal you're providing your body that everything is accounted for and It tends to move it through that a lot more smoothly well speaking of practice and grip one of the things I do remember about Lifting with Justin and starting to practice the overhead press was the way I grabbed the bar So one of the things if you fall in the category like me where you train more like a bodybuilder or you never did full range You kind of grab when you do a shoulder press you grab this real wide. Yeah, 90 degree in your elbows Shoulder press movement where when I started training with Justin my Elbows were much much narrow tucked in by my side So I could bring the bar all the way down in my all the way down to my chest without me having to arch So if I'm here and I come down to my chest I've got to arch my low back to get it down to that position versus if my elbows are tucked in by my side I can sit upright like that was a major Game changer for how I did the shoulder press and that came from Practicing and learning where the proper hand position was for me my stance things like that that all comes together with that Constant practice of the movement. Yeah, the first time I was able to overhead press my body weight I was overhead pressing in some way shape or form about four or five days a week So literally four or five days a week I would go to the bar and I would practice some form of an overhead press now some of those were heavy Some of them were lighter some of them were fast or slow or one arm but the the bottom line was I practiced overhead pressing often and That allowed me to get really good at the skill over overhead pressing It got me really good at knowing how to brace my core properly How to stand properly and then and then what ends up happening? This is a really cool feeling if you ever do an exercise frequently and you do it, right? You'll notice that you could call upon your CNS quickly like I could Generate a good amount of force right away. It didn't feel like I wasn't stable or like I had more strength left But for some reason I couldn't push it out It was like I honed that signal and my strength went up so fast and this is for any exercise It'll go up so fast with frequent practice and again if you look at strength athletes athletes that compete and The objective way of winning is not being on stage and looking good But rather how much you can lift they practice their key lifts often I don't care if it's strong man power lifters or Olympic lifters off often practice is important and study support this now Yeah, so a couple things that bodybuilding does really well is Really connects you to your mind muscle sort of connection there And has you feel feel that response and feel your muscles getting involved where performance really shines is really addressing Sort of like that weak link in the the overall movement and so we can sort of break it down as where that that weak link is a Lot of times it's in the overhead position and the full lockout position Yeah, and so that's something too as I went through practicing like I noticed that I was a bit weak and Unstable which then affected my core you feel lower back sort of talking to you at that point so obviously bracing the core getting the core involves a huge part of that but also just Being able to to recognize that overhead position and be strong in that overhead position Was a massive game changer for you overhead carries that is a that's one of the best ways And I'd never I didn't incorporate that until I was in my late 30s Where I would well wasn't it with Justin was the same thing for me I you know why you don't see that in like a 24-hour fitness. You'll never see at least I have never seen that I've never seen somebody Put kettle bells or a bar anything over their head and then walk across here. Yeah, that's I've it was so foreign to me And it wasn't until not only you and I got linked together But it was after you and I you went your separate ways You were in a private gym and it was the you know going into like a private setting like that And then you were the one that got me to do that up to that point I don't think I'd ever even seen anyone do one. No, and you know why part of it is it's not ever promoted is like a Muscle developer or such a body shape a great movement, but it is it's a tremendous one I got great shoulder development and upper back development from doing it But what it but the the reason why I did it and that was a side effect by the way I didn't do it to develop my shoulders. Although I saw that happen it was to make me really stable at the top and Justin's a hundred percent right Most people are unstable with an overhead press if they're unstable anywhere at the very top That's when the lever is the longest That's when the weight is the furthest from your feet which are grounded in the floor and you're off by a little bit It's like holding a broom by the very end versus by the very middle It feels very heavy because of the leverage your arms are fully extended You're off a little bit if you're off an inch and the weights down on your chest It's not that big but you're off an inch and the weights over your head It can get away from you real quick very quickly So walking with heavy weight overhead and when I say heavy it's all relative you need to have perfect form So you what you do is you extend a weight overhead I love kettlebells for this over your head real tall real stable brace your core and then you walk Real good and a straight line keeping everything break slow and controlled and and that's what I love about this You talked about earlier about how you know There's any breakdown in the kinetic chain like you're gonna be weak That's why you walk and that's yeah when so when you do these overhead carries You're and I love to do it if you can if you're in a gym That'll allow you to be barefoot and take your shoes off so you can like feel the grass as you walk So I can feel my feet gripping on the floor I can feel my core tightening up and staying stabilized and holding the shoulders above there And that's all you're thinking about as you're walking keeping that like perfect Posture through the entire movement at the carry over to that into the shoulder press was insane What a difference that was by incorporating that huge another movement that I'd never did until later on Was my press yep, and I'd never did it now I'd seen a z-press before I'd seen it in magazines and you know here and there wasn't a popular exercise But when I saw it I thought what's the benefit of that just sit on a bench doesn't make any sense You're sitting on the floor. Why don't you just sit on the bench?  You have to brace your core sit real tall You're not nearly as stable as if you're sitting on a bench or or even a physio ball It's very different from even a physio ball.  It's the ultimate test I think you know for if you're bracing properly if you have that core connection if you have that stability It's gonna completely expose You know any instability and that's why I love it so much and it's just you don't realize how much you compensate with your legs And when you're doing a lot of these like Total body movements or compound lifts. I think sometimes we get carried away with the momentum of them Just trying to get to the end position Not really paying attention to all the moving parts involved and and this is one of those It's just like okay. If you don't have proper stability. This is gonna totally destroy it I'm so mad that I did not find this movement until way later in my career In fact, we're pretty much done personal training. I mean I had maybe a few clients at this time This I would have actually never taught the overhead press without first teaching the z-press 100% so if I were to go back and do it all over again, I would never teach a client Okay, so for all my trainers I would never teach my client an overhead press first I would teach a z-press First and get them good at that and the reason why as a trainer You're always looking for like these trainer hacks to like get like, you know I've done one of the viral videos I did on YouTube was the split stance bicep curl Right and that doesn't you know develop the biceps any better It was a trainer hack to keep clients in good posture while they did a bicep curl and it was it was magnificent It was so simple and yet it like corrected so much of my client's bad form when doing curls The z-press is that for the shoulder press. How can I as a trainer? There's so many things that they have to think about when they press How do I cue them so they have this perfect posture all the way up the kinetic chain while they're doing this press The z-press forces them to do that because you'll fall over if you don't And you you have to stabilize at the top so you get that part of it Your core has to be tightened up or you'll you'll fold and fall over it It just forces them into perfect form And if you master the z-press then getting them into a standing press seated press push press all the other shoulder movements You you'll see a huge difference in form and technique One of the hardest things to learn with an overhead press is that bringing the head forward and getting that full extension Coming through the window the head through the window you have to do that with the z-press In fact, here's the challenge if you're watching and listening to this and you think you're strong and you do But you never do overhead presses But you do lots of shoulder exercises Get on the floor in a z-press position and do no weight Hold just a barbell or a broomstick and see how it feels to get a full straight line What I mean by full straight line is it's not just overhead But if someone looks at you sideways the stick your shoulders and your hips on the floor are perfectly aligned And I bet you a good 30 30 to 50 percent of the people watching this wouldn't be able to do it They'd be like, oh my god, I can't get in that position.  Can you do this with no weight? Let's get in that position learn that and then we'll add a little bit of weight Perfect prerequisite for teaching somebody how to do an overhead press is to get it also Changed the way I do all my shoulder press movements on other exercises So for example because you have to Fully extend the core sp tight and then you kind of have to stay the first time you do this If you haven't done it before you're the very first time you press you'll feel this Whoa, you know because everything is having to be tightened up And if it's at all slightly off it'll be off balance at the top because you don't have that Ground or your feet to help compensate for that for that movement So doing this is a movement I think everybody should do to start off before you get into your shoulder pressing And what it did for me was I noticed that I had to stabilize the top And then I noticed this like amazing pump I got in my shoulders from stabilizing at the top Yes So now even when I do with single arm presses normal barbell presses push presses I actually I stabilized at the top for a couple seconds before I bring down which you connect better Yes, and in the past I used to you know, you just you just press up And then as soon as you get the top you're coming right back down instead now when I press I stabilize perfect then come back down press Stabilized and come back down and that came from learning how to z-press because you had to do that on the z-press Or you'd fall over and it's now carried over into all my other pressing moves Well before we jump into the the push press, which I know we're kind of going out of order here But like I wanted to bring up the bottoms-up press being Another way to really identify any instability in terms of lateral forces rotational forces Something that's going to take you out of alignment in your press And so what a bottoms-up press is with a kettlebell. So basically you flip it upside down And you're holding the handle of it. Yeah, so challenging So that's just like and a lot of times with the overhead press you're going to see a lot of broken wrists So like the wrists are going to be down in this position, which is not going to be ideal And so this really helps to address that as well in terms of keeping a nice tight wrist and fist And the challenge itself of just holding it in an isometric position alone You know is something to work on and so if that's that's a challenge for you I'd probably start there and then start with like some walks just like you would an overhead Press walk or overhead carry And then from there you want to literally take it as slow as possible as it's moving on you You have to keep and maintain that stability and then into full lockout position And then back down it's Insanely challenging, but you're working on so many different stabilizing contributing muscles That we just don't highlight enough. Yeah, it's When you're holding because when you hold the kettlebell by the handle, right the weight now The most of the weight of the kettlebell is at the top not at the bottom So you've lengthened the lever and the part that you're holding is lighter Then the part that the most of the weight that you're moving. So what this forces you to do Is to keep your elbow and wrist Directly under the weight which by the way This technique and skill is extremely important when you're doing any Heavy overhead pressing because if my elbow is in front of the weight or behind the weight I'm losing strength. I'm losing force the biomechanics now Are not ideal so it forces you to keep everything straight because if you move out just a little bit that kettlebell is Clipping on you it's going to flip over and land right on your forearm So it forces you to and I the the first time I learned this believe it or not was when my dad embarrassed me in my studio and I say that tongue-in-cheek. My dad is just he's got this incredible natural strength I'll never forget. He came into my studio and he's at this time. He's probably 58 or something like that And he's got you know, I've talked about this before he's got arthritis everywhere He's been working, you know hard labor since he was a kid and he comes in we're gonna have breakfast next door I got two of my trainers working a couple guys And my dad comes in and he picks up one of the heavy kettlebells and he's like, hey, how much is this way? And I knew my I know my dad. I'm like, oh, he's gonna lift the heavy kettlebell to see how strong he is And he flipped it upside down. I'd never taught him an over You know bottoms up he flipped a 70 pound kettlebell upside down and press it overhead now I can press 70 pounds overhead I could not for the life of me even balance a 70 pound kettlebell. Yeah, bro try it 30 And I remember thinking to myself like and it's my dad is very stable And he's got really good technique to press Overhead and that's the first time I realized that just the the stability and strength required it because again I grab a 30 pounder and it was extremely challenging. That was the first time I was like, oh, this is this is a big deal So it's very challenging. So this comes out and I you know, we've actually never talked about this together So I'm curious to what you guys think this is actually a movement that I like to do for priming the shoulders before I do like a like hardcore shoulder actually work out that or like w's and you know, it's the Rotator cuff and stabilizer muscles that get in involved that I think is so valuable One of the most common things I would see with clients that would have hard time shoulder pressing is like pain And a lot of that is because the the shoulder isn't floating in like the the proper position And it's a lot it's sliding left or right or front or back and then it's looming impingement there Yeah, and then you're getting impingement and then that's what's limiting them from actually doing this where to what jesson was saying You know that movement it wakes up all those stabilizer muscles so well So it puts you in a more optimal position when you go to do and this is for bench pressing too So I I like to do this stuff But both w's and the bottoms up press before any pressing movement So whether i'm doing going to go heavy bench that day or heavy overhead press I love to use the the suspension trainer do some w's do a couple bottom bottoms up presses And then get into whatever my heavy movement is I feel like it just wakes up all those stabilizer muscles and puts myself In this solid stable position before I go to press a lot of weight now the next movement I think a lot of people are familiar with but most people don't do this right It's an extremely valuable upper body power movement And it's the push press now the first time I was exposed to a push press was reading Arnold Schwarzenegger's encyclopedia bodybuilding and in there Bertle Fox who was a bodybuilder that he used to show all the shoulder exercises He talked about doing Over you know push presses as being this great mass builder now the way I did him when I was younger was wrong A push press when I was younger just meant cheating with an overhead press And I really wasn't gaining much benefit other than I could lift a little more weight because I would jerk The weight up later on I realized the value of a push press is being able to generate speed On the bar so you could definitely push press your max weight But you're not going to gain the the best benefit by doing that the best benefit In my experience from a push press is using a weight that you could overhead press strict And now try to generate speed and then it gains stability at the top So the idea is at the bottom can I explode into the press and then at the top can I stabilize Bring it back down.  This translates into It's almost like giving you more torque With your lift right if you look at the like a car's performance There's torque and there's horsepower right horsepower requires That the engine revs up a little bit before it generates its power Torque is right now right now you got that power So when you when you strengthen your body properly With a good push press and you build that power then when you go to your strict overhead press Rather than needing the bar to move a little bit before you can generate a lot of strength You call upon it right away. So that's the right way in my experience to do a completely different stimulus Yes, you know like the grinding strength is is very valuable and being able to kind of work your way through that but To be able to get that lightning bolt response and to be able to generate that amount of force on command Uh, you know gives your muscles a completely different stimulus that then they react to and then you're going to notice too How that forms and shapes your muscles to even like gain more size and strength Now this does fall under the the category explosiveness or like plyometric type of work where it's definitely closer to that Yeah, I so this is uh, this is not something I teach until I feel like my client has got Really good form in the overhead press.  So the exercise this isn't in any particular order because there's other ones we're going to do I definitely think that this is kind of the peak right like I can't think of anything else that I would I would make after this this would be the kind of the pinnacle of you know building this incredible overhead press This is like, okay, you've done such a good job with stability and control and strength Now let's see how well you express that by by loading this sucker up and then doing it in explosive I also love when you do this back to the point I was making earlier about the stabilizing at the top man If you if you can't get that weighed up by strict pressing and you have a weight that you can Explosively get up over your head and then you stabilize with there It kind of reminds me of like I'll never forget the first time my buddy and I've talked about this on show a long time ago When they wanted me to feel what you know, uh, three plates fell out Actually, I think it was two plates was way before I could even do that On a squat and they just wanted me to feel that that kind of weight That's how I feel like when I would get to a place where I was over Or I was doing the explosive presses with weight that I knew I couldn't strict press yet And then the having to stabilize the top the development that I got of holding that much weight That I wouldn't be able to slowly press up over my head to get it up there. I saw huge benefits from yeah And again, it's you want to use weight.  Okay, let's say I put 135 pounds on the bar And let's say if I really wanted to I could probably get 12 reps out I'm stopping at five and and though or six and it's five or six explosive reps Then I put the bar down. I rest and then I repeat. That's where I get the that's how I get that explosive benefit Out of that exercise. You're talking you know, you're talking about a lighter way to this I was talking I was talking about doing a heavier weight just in what's your opinion on on training it like that Because I think there's value to both of these I think there's value to And there's actually an order for sure You definitely should have a light weight that you can control with good speed first Yeah, but I also think there's there's tremendous value in being able being able to use your lower body to help Push up a weight that you wouldn't be able to get up Yeah, and I think that comes after really focusing on stabilizing that overhead position lockout position if you've You want to enhance that further? That's a way to get up a lot of weight So now we can really start, you know progressively overloading that top position So there's a lot of value in that and I do that personally To challenge myself in that direction, but also the speed part Is with lightweight and so I think that's that's a misconception a lot with power training is There's speed training and then there's also like, you know Strength speed, I guess you would call it. So, you know, those two are are are somewhat different, but Provide, you know, their own unique. Well, that's a great no It's a great example And if you're if I'm talking to an advanced lifter who's got a good press That these are two different forms of adaptation right you either the way that sal's talking about where it is Purely a speed thing where you would actually do a lighter weight than what you would even be able to strict press And then there's the opposite where you're going for like the explosive strength where you would do something That's much heavier that you wouldn't be able to get up in a strict press Both are different adaptations and both could be a way to change up Both utilizations of the push press. Yes, definitely And then now the next one would be your loaded rotational exercises I know you're big on this Justin. What are some of your favorite, I guess Well, yeah, so this I actually found my way here because I would just hit a wall all the time Especially with bench press or overhead press where my shoulder just would inevitably sort of get off track And I would start to feel this impingement forming And it was just because of the repetitive stress just in that one direction. And so Finding my way towards, you know, rotational movements You know, obviously there's a prerequisite to this and this is what we kind of highlight in our prime programs in terms of like Regaining that ability to rotate and have that kind of range of motion again In your shoulder first and having connection to that So in terms of like loading that though, that's something I think a lot of people don't even realize you can do like that's You know a part of of, you know, progressive overload you can add into your programming That I I got turned on to by Old methods with Indian clubs and with the macebell training. And so you've seen examples of this, you know, popularized by You know, some of these like kettlebell groups that kind of came and then, you know, like on it and some other Companies have kind of highlighted Some of these old methods and their value. And so I was in on that whole um Quest to to find like unique exercises that had value and found my way to these Indian clubs and just doing these heart swings It just showed me, you know, how how many How many parts are involved? In in an actual rotation with your wrist your elbows your shoulders what your shoulder was more capable of And so, you know to kind of break it down I started working on the mobility aspect of it and regaining that rotation and then started to load that with Indian clubs So one at a time, you know, they have that nice like sort of long lever to it. So it adds Uh, you know that that that weight sort of on the outside of this rotation Which you feel, you know, all your stabilizer muscles get involved.  It's an acceleration a deceleration. So you have to be able to Uh have strength in slowing it down speeding it up Uh, and then you can you can go from there with a heavier weight and work your way up to a mace bell Where you're in a position where man, you know, I'm swinging something substantially heavy Uh, and I I have to have perfect mobility and strength, you know in this rotation Uh in order to, you know, not hurt myself for one, but also Uh, that's something that's going to keep sort of bulletproofing my shoulder when I go to then press I was just going to say that I don't think there is a single way to Bulletproof your shoulders better than that I mean when you think about everything you're saying, you know, like accelerate decelerate the weight Control it through full range of motion forwards and backwards and all the muscles that are involved in You're developing everything that's around that that shoulder. I don't think there is a better way For you to protect yourself for like overall health So, you know, a lot of people see that and they think oh strong man stuff or they just think oh, that's not for me I don't really identify with people that train this unconventional way, but I adopted it for that reason I mean, you're the one who also got me involved in that and I remember like breaking it down that way going Dude, this is if there's one thing I don't stop ever doing for my shoulder It's that like if I had to choose one thing for a client to do forever Just keep your shoulders healthy Yeah, if you did macebell swings forever and you could do those really good and you did no other shoulder work I guarantee you would have healthy strong shoulders for the rest of your life that one thing And I can't say the same posture Yeah, I can't say the same for even like a overhead press which is what we're talking about today Which is by far the one of the best exercises you can do for overall It's been one dimensional in comparison. It's very one dimensional in comparison to those So I think it's something that you everybody should incorporate into their routine whether you do it with mace or indian clubs I just think it's for overall health. It's one of the best things you could do for yourself By the way, if you don't have a mace uh or You know indian clubs I recommend you get them But you can also do like halos with uh a plate or a dumbbell where you're starting for your body kettlebell Yeah, or a kettlebell and you go around. I mean that'll do some of that as well I don't think people realize just how complex the shoulder joint is It's one of the more interesting joints The hips and in are the most most dynamic Besides that even like in the hip you have your femur in the hip and that's kind of it And there's some involvement with shoulders like floating with the si joint and all that stuff But with the shoulder you have the humor and then you have the scapula If if you extend your arm above your head without moving your scapula, you're not going to go very far Right, if you try to throw something without involving your scapula, you're not moving at all In fact, when people have frozen shoulder if you've ever heard of frozen shoulder It's because those two parts of the joint are not communicating and one of them isn't moving properly These rotational movements Really keep those two parts communicating properly and they have to because that's how the shoulder joint This is why this is one of the reasons why humans can throw with incredible accuracy It's one of the reasons why we were one of the apex predators. We had these really Interesting shoulder joints that allowed us to these kind of full range of motion accurate, you know fast movement And so rotational movements allow that but yeah halos are again if you don't have that equipment Halos with a kettlebell or a plate will simulate this to some extent and give you some of that value Now the next point is something that I did for bodybuilding reasons And I had no idea that it would contribute to my overhead press Which was rear delt exercises now for those of you into body sculpting and bodybuilding You probably do rear delt exercises because you probably have realized by now that Having well-developed rear delts gives you really round nice-looking shoulders, but athletes and people interested in strength oftentimes neglect Rear delt exercises because they think why I'm you know overhead pressing. Okay. I'm just going to practice that I don't really need my my rear delts to be developed Not true The rear delt plays a very special role in stabilizing your shoulder, especially at the top of the movement So besides Making you look better You got to develop the shoulder in its entirety. Otherwise you're going to miss out on its full capacity for strength Well, that's a great point. I mean to to to kind of put it back in terms of like Natalie like I didn't consider these quite as much and I remember like talking with adam about this As he was trying to develop his shoulders, you know to get on stage and I was working that I realized like Wow, this just puts me in such a better position posturally To that it's it's addressing because I'm I'm so forward.  So, uh, you know the potential for me to get that pain again Really decrease substantially. Well, I love I love that point show me a person with great rear delts That doesn't have pretty good upper body posture You just it's I that was one of my favorite things about of course I was doing it for aesthetic reasons with competing and stuff But like you Justin one of the things I noticed was man as I started to develop those it just helped keep me in good posture I just think it's neglected and it's it's very obvious too when somebody goes to do them That you're just not used to working because many people can't hit them Because it's this mo this movement like a reverse fly And the upper back ends up taking over a lot of the movement and the rear delts don't carry much of the load at all And I just think that Learning how to do that is just it's so important aside from aesthetics building the shoulder head press But overall posture, I think it's it's for sure something you got to do You know what I noticed as a kid was there was one athlete in what type of athlete in particular that always had Incredibly developed shoulders and in particular incredibly Incredibly developed rear delts And when I say the sport and I know you're going to think about those athletes You're going to see this particular muscle development and at first it doesn't make sense But when you really think about it does boxers if you ever watch boxers and they're boxing They always have these really well developed shoulders and especially the rear delt And you think what does the rear delt have to do with throwing a punch has a lot to do with throwing a punch Decelerating that punch stabilizing the punch being able to throw from different angles That rear delt is very important in shoulder stability movement mobility and explosive power So if you're like a if you're a power and a strength person And you never think about developing aesthetics and you've neglected Rear delt work, you're missing out do some of it and watch what happens to your overhead press strength Now the next one is Something that's very important. We talk about this all time. It's just working on overall mobility Here's a here's one mobility movement that it's easy that I think a lot of people can benefit from And those two reasons are why it's one of my favorites. Just your it's just your good old fashioned shoulder dislocates very basic Shoulder mobility movement pretty easy for most people to figure out how to do not that they can do it But rather there's less skill involved so they can practice it move within their range of motion and slowly develop That full range of motion But it does move the shoulder through a lot of its potential Involving not just the humerus moving in the shoulder, but also The scapula and that's what makes it kind of an important movement my first time doing it I did it and I remember feeling really weird doing it within three or four sessions of practicing it I had already greatly improved my shoulder mobility. Yeah, and you see a lot of people miss Misperforming this exercise and lots of arched backs to kind of I think that's the reason why I don't like it. It's because of how many people I think do it wrong They think they're doing it right, but then they're they're cheating the movement Yeah, if you you really have to maintain firm good posture like an upright position Uh, and then also like I see a lot of elbows bending and breaking, uh, you know to be able to get it further And so to be able to grab it as wide as possible first and then I I usually coach and have work on the grip in terms of sort of pulling outward to get more tension there Uh and maintain your posture You know really emphasize that core to keep everything in good alignment as you're now flipping it back overhead And really just from there you have to figure out whether or not you can keep proceeding Uh because if you have to break in terms of bending your elbow or moving And arching your back and stop right there. Stop. That's then then it's nil at that point I for me my favorite to teach is the zone one the zone one test I just for the average person Um, the feedback of the wall is what is is so different than all those other movements Is that they have something that can tell them like oh, they're forming up perfect It's really hard like somebody who looks at one of you guys doing a like a shoulder dislocate Or even like a wall circle and then I start throwing the things Yeah, then they just kind of do it and they think they're doing it correctly And they don't have any really good feedback unless they have a coach or a trainer They're telling them what's going on Whereas I could take somebody who is a brand new or relatively new client put them on the zone one and Point out like we do in the prime test These are all the points of contact you need to fill this and they can feel that themselves They know right away if they start to slide up that wall The head comes forward or their back arches up off the wall or their hands come off the wall Like they'll see that and feel that right away because of the feedback from the wall So practicing the zone one test and getting good and it I mean It's emulating exactly where you want to be in an overhead press So I think practicing that for mobility is like one of the best things that it encourages tension Right encourages that you stay connected if you do it right to all those moving parts So I I agree. I think that's another one another one would be handcuffs with rotation Which is another going to by the way with mobility work It's not just going through the motion. You have to be connected to the whole movement That's what's really important because you could have somebody that's Loosey-goosey in their shoulders and you know what they would call hyper mobile But with really low tension and they could do shoulder dislocates No problem just by swinging it back and forth But if you get that person to create tension and do it slowly slow down create more struggle in it That's it. Now you're making the exercise really valuable. All right. This last one Is extremely important and I want to explain why here for a second It's extremely important that you have a very strong and stable core When you're trying to overhead press your body weight So here's why right the the the thing that you're trying to protect the most When you're doing an overhead press at least in relation to the core is your spine And your spine if you look at your spine you take it out of your body I mean it can move in almost any direction. It's made up of a bunch of joints But it's surrounded by all this muscle If some part of that muscle in the core is weak or not doing what it's supposed to the other muscles Start to take over and oftentimes and you talked about this earlier in the episode adam Oftentimes what people have is a weak Abdominal oblique transverse abdominal area Which means that their lower back has to compensate and so you get this overarching in the back And tightening in order to create stability And then what happens is the spine moves to some of its end range of motion You start to rely on the joints of the spine and then you load it And now you're asking for a lower back injury and now you're asking for You know a disc to get slipped or impinged because you're not able to stabilize with the strong core So how do we work on this? Well, you want to strengthen all those muscles I talked about properly your abs your obliques your tva You want to do those overhead carries that we talked about helps you stabilize that core if you have a state By the way for those you listening who are like, what do you mean strong core? I can overhead press a lot I tell you what put on a weight belt go overhead press again. Wow magical You could press 15 more pounds overhead. What do you think just happened? That belt didn't lift the weight up for you. All it did was increase your core stability All of a sudden you could lift more weight. Why not strengthen your core naturally so that you could do that on your own You could probably make the case that strengthening the core is Most valuable for the overhead press than almost any other movement I'm as you're talking right now. I'm kind of thinking about I'm like, what else could I think of that? Having a strong core contributes to everything But I mean like really contribute to that movement more than any other movement. Yeah, it's easy the limiting factor Yeah, I would make the case for that not only for the the top of the movement because you've got this extended lever But even the beginning when you initiate, you know think of like a sprinter who's getting ready to take off and run They they put their feet in those running blocks and they explode out of there 100% And now imagine that same sprinter doing it with no blocks and they're on that loose dirt What happens? It would lose so much of their takeoff and power the same way that you would if you have a really weak core When you take off From that press the first thing that initiates before anything moves is that core and if that's unstable You're going to lose so much ground just trying to get it up off your chest If you guys ever seen really like cars with super high horsepower take off and then they twist You ever seen that where the frame literally twists and if it's not stable enough that power is gone That car is not going anywhere and you've got a frame now that's bent The reason why that's happening is the engine is generating all this force The car wasn't stable enough or strong enough To withstand that twist so although the tires went to generate force the car wasn't able to translate it because It wasn't stable enough. That's what happens with your core. You generate force from the ground You press a weight overhead. Uh-oh core can't stabilize Doesn't matter. It really doesn't matter how strong your shoulders are if your core can't stabilize it You can't lift the weight. It's not happening or worse You end up hurting yourself. So a very very strong stable core is very important. In fact, if you look at Some of the best athletes forget strength athletes for a second So let's imagine if we took all strength athletes out of this category And just considered other athletes that exhibit incredible upper upper, you know overhead stability, right? Think of like ice skaters, right? When the when the guy lifts up the girl and he's skating across the rink or whatever super stable Gymnast right when they're holding people above overhead They're lifting their partner, which is you know on 120 pounds 100 maybe at the most not very heavy But how are they able to do all those movements and stabilize them? Their core is incredibly Stable, it's like they're whole I remember going to a circle sole show and watching some of these people hold each other Up above their head and I remember thinking I was the shoulder strength was cool It's like man their shoulders were holy cow their their core is so stable It's like an iron rod Like nothing is bending them in half and that's why they're able to hold each other up with You don't realize how much energy and strength you lose when you don't because it has to be distributed to all these other muscles Yeah, when that's like where you're really going to notice is when you start getting three four five six ten reps When you have that stable core all those other muscles aren't having to kick in to help try and get it up over your head And to overcompensate versus having that stable core. You'll see your strength go up just from that alone Totally. So I like counter rotation exercises for this Planks done properly can be pretty good for stuff like this overhead carries and then your direct work, right? So your ab work and your oblique work rotational work is really good for this kind of stuff You do that and oftentimes I've seen this with a lot of clients All we do is get the core stronger and then their overhead press strength, you know tends to go up So there you have it. Look if you like our information head over to mind pump free.com and check out all of our free guides We have guides that can help you with almost every fitness goal And they're totally free against mind pump free.com. You can also find all of us on instagram So justin is at mind pump justin. I'm at mind pump sal and adam is at mind pump adam


All right, so we've seen that permutations are a useful way of calculating how many different arrangements there are of indistinguishable objects, but when we're thinking about chemistry problems, I'm sorry, of distinguishable objects. Permutations help us calculate the number of arrangements of distinguishable objects. When it comes to chemistry problems, however, it's much more common for objects to be indistinguishable from one another. I can't tell this electron apart from that one, or this hydrogen atom apart from that one, or this benzene molecule apart from that one. So objects are more commonly, or at least very commonly indistinguishable from one another, and we need to be able to calculate the number of ways of arranging those objects when they're indistinguishable. So, as the example we'll use in this case, starting with an easy question, relatively easy that doesn't involve any complicated chemistry terminology, the indistinguishable objects that we'll talk about are these filled circles. So let's say I've got two of these circles, and I'd like to place those circles into a collection of five boxes. So I have five boxes. I want to put those two circles into those five boxes anywhere I wish. Each box can only fit one circle, but I have choices about where to put them, and I would like to know how many different ways are there, what's the multiplicity of arrangements of those two circles in five boxes? So this problem is simple enough, we can write down all the possibilities. So let's do that relatively quickly. So I've got five boxes. I can fill the first and the second box with two circles, and then I've run out of circles, and that's one of my options. Or perhaps after putting the first one in the first box, I decide to put the next one in the third box, or I could have put it into the fourth box, or I could have put the next one into the fifth box. So that's certainly four different options. I also could have not put the first one into the first box at all, but into the second box, and then put the next one in the third, or the fourth, or the fifth. So you'll notice I didn't write the option of putting the first one in the second box, the second one in the first box, because that would have given me the same result as one that I had already written down, because these two circles are indistinguishable from one another. It doesn't matter what I put one here and then one here, or the other way around, they get the same result. But I do still have more options to consider. I can put one into the third box and one into the fourth. I can put one into the third box and one into the fifth, and I can put one into the fourth, one into the fifth. So I've tried to be somewhat systematic about the way I arranged them and the order in which I discussed them to make sure I haven't forgotten any possibilities. But we can sit here and think about it more and write down more possibilities, but these are the only possibilities that exist for where I can put these two circles into five boxes. So if I count those up, one, two, three, four, five, six, seven, eight, nine, ten, I find ten different choices for how to put two objects into five, two indistinguishable objects into five boxes, a multiplicity of ten. So that's fine for problems that are small enough to do by hand. Got a little bit tedious even for this small problem. But we'd like to know how to do that for a more complicated case where I've got more indistinguishable objects. Let's say a mole of benzene molecules that I'm putting into various locations in some chemistry problems. So we clearly can't write that problem out by hand. So we're gonna need to know how to do this for much larger numbers. So let's think about where we got this answer a little more systematically. And I can say one way of getting that answer was to say, pretty close to what I did here is I had five choices for where to put the first circle. I could have put in box number one, two, three, four, or five. And then once I had put it down, I had used up one of the boxes. There's only four boxes left. So there's only four options left for where to put the next circle. So it's beginning to look like a factorial. But notice that I stopped there. I only put two circles into the boxes. So five choices for the first one, four choices for the next one. I don't continue because there's no more circles. So it's just five times four. That would give me 20, 20 different ways of arranging the circles in the boxes. That's already bigger than the answer we found. So what went wrong? Why am I not getting the same answer here as I did here? It's because the objects are indistinguishable. As we mentioned before, it doesn't matter whether I first put one in box number one and then box number two, or I first put in box number two and then box number one, I get the same result either way. Because the two circles are indistinguishable, there's two different ways of arranging the circles. So I need to divide by two to fix for the fact that I've over counted by multiplying five times four. I've counted this and this as different arrangements, even though they're indistinguishable from one another. So I need to divide by two to fix that and I get 10. So that gives me the right answer. Now we're on the right track to finding out what it is we're supposed to do to calculate the multiplicity for the more general case. Before I write down a more general formula, let me first write down a different example. So let's say we're done with this example and I give you another example. Let's think again about rearranging letters. Let's say I have five letters, two of which are the letter A, three of which are the letter B, and I want to know how many different arrangements of those letters there are. I could sit down and we can write out all the different possibilities, but we can save ourselves that work by noticing that this is actually exactly the same problem as the circles and boxes problem. I have five objects, only two of which are A's. The real question is in which letters, first and second, first and third, first and fourth, in which letters am I placing the A's? Placing the A's in the five letter word is exactly the same as placing the circles in the five boxes. So this is also gonna give me W equals 10 because it's the same problem. It feels a little bit like a different problem. There's two very distinct types of problems that give you the same answer that have slightly different feeling to them. One is this type of problem if I have n indistinguishable objects. Let's go ahead and say indistinguishable. And I want to distribute those across n locations. In a chemistry context that might be like I have little n molecules and I have big n places on a surface on which to put them or I have certain number of electrons that can fill certain number of energy levels in a molecule. A different type of problem that's really the same is this problem. Let's say I have n total objects like these letters A's and B's. Some amount of them, little n of them over one type. I've got two that are letter A's and the rest of them and minus n of them of some different type. And when I say type, the ones that are of type A, those are indistinguishable from one another. The ones that look like a B, those are indistinguishable from another. So this is like a shuffling problem. How many different ways do I shuffle these objects around? In a chemistry context that might be something like if I have certain number of molecules that are cis and a certain number of molecules that are trans, how many different ways can I arrange them? But it's important to recognize that those two flavors of problem are exactly the same. So now we're ready to write down the equation that we would use to calculate the multiplicity for either this type of problem or this type of problem. So generalizing from five boxes and two circles or five letters with two of them of the first type. If I in general have n letters, if they were all different, then I'd have n factorial ways of shuffling them around. For a shuffling problem, I'd have n factorial ways if they were distinguishable, right? But they're not distinguishable. Once I've written down one of these ways of writing down these five objects, the two A's are indistinguishable from one another. So there's two factorial ways of shuffling those A's around within themselves that doesn't change what the final answer looks like. And also, the B's are indistinguishable. There's big n minus little n of these, so n total objects, little n of them are A's, the rest of them, n minus n are B's. And there's n minus little n factorial ways of shuffling the B's around amongst themselves that I can't tell the difference between because the B's are indistinguishable.  That will be the number of ways of shuffling the objects around. This quantity has a name. It's called a binomial coefficient. And let's see, just to make sure that we're getting the right answer for problems like this, when we use the binomial coefficient, we can go back to our two circles in five boxes problem and say, what would we get if we use this expression? The multiplicity here, big n, the number of boxes is five. So five factorial in the numerator. I divide that by a two factorial for the number of indistinguishable circles there are. I divide it also by n minus little n, or three factorial. That accounts in this type of problem and accounts for the fact that the B's are indistinguishable. That's like saying either the empty boxes are indistinguishable or it's like saying once I place two circles and the other three boxes were empty, I don't continue with a factorial in the numerator anymore. In other words, when I write out this factorial in the numerator, five times four times three times two times one in the denominator. The three factorial in the denominator, the three two one down there, cancels exactly the three two one which is part of the denominator upstairs. So that's why, from one point of view, that's why we only did five times four in the numerator. So the five times four in the numerator is only part of the factorial. And then we divide by two to fix the over counting of the circles. But either way, that still comes out to the same answer, which is ten. So now, we have an expression that we can use to calculate the multiplicity. So let's do one real chemistry example with this equation. So now let's say we have a polymer. Let's say I have a polymer and there's some double bonds in this polymer. And every time I have a double bond, I can either have a trans linkage or I can have a cis linkage in this polymer. So let's say I've got eight different linkages. So it's not a very long polymer. It's only an oligomer with nine units and eight linkages between them. So I've got eight places where this polymer can either be cis or can be trans. So let's go ahead and write down cis, trans. Let's say I wanna consider the possibility that four of those eight linkages are cis. How many different ways are there that my polymer with eight linkages can have four cis linkages and four trans linkages? So what's the multiplicity? That would be eight factorial over little n factorial.  So I need to know what is eight factorial over four factorial, four factorial. Let me, I suppose, take this opportunity to point out that when we get tired of writing down factorials over factorials, there's one bit of shorthand notation that we often use. It's common enough that we use these binomial coefficients to say big n factorial over two smaller numbers in the denominator that add up to big n, that the shorthand way of writing those two down is writing big n above a little n with no line between them. This is not a fraction and parentheses around them. So that's also a way of writing the exact same quantity called the binomial coefficient and we call that with the way we describe that in words is we say n choose n because what we're actually trying to do is saying out of five boxes how many of the ways are there of choosing where two indistinguishable objects go or out of eight linkages how many ways are there of choosing which four to make cis linkages. So I could have written this down as eight choose four. But the way I actually evaluate it is eight factorial over four factorial, four factorial. Numerically that's eight times seven times six times five and then four three two one is going to cancel the four three two one from one of these four factorials. The other four factorial I'll write out as four times three times two times one. Numerically the four and the two cancel the eight. The three turns this six into a two. So I've got two times five is ten times a seven. That gives me 70. So if all I wanted to know was how many different polymers can I make with eight linkages where four of them are cis there's 70 different of those polymers or ligaments that I can make. The last thing I'll point out is that typically the reason we calculate multiplicity is not really because we're interested in how many ways I can make the polymer but if I just randomly make a polymer and I'm interested in what is the likelihood that it ended up with four cis out of eight linkages then the multiplicity lets me calculate that sort of thing. So as a second part of this problem the probability that I were to get four cis linkages out of my eight would be assuming that every possibility is equally likely I can calculate the multiplicity. How many ways are there of getting four divided by the total multiplicity? How many total ways of connecting the polymer do I have? We've just calculated the number of ways of getting four cis linkages would be 70 the total number of polymers I can make that's back to a different type of problem linkage number one could either be cis or trans two options linkage number two could also be cis or trans so there's two options for the first linkage two options for the second linkage two options for the third linkage all together for the eight linkages there's two times two times two to the eighth or 256 total ways to build that polymer so 70 out of 256 of those ways to build that polymer I'll go ahead and put a number on that that's close to 27% so that's beginning to sound like a chemically interesting number to calculate if I have an equal chance of making a trans or a cis linkage what's the probability that if I make an oligomer with eight linkages that four of them half of them end up cis it's about 27% so this begins to show us how we can use this idea of combinations to calculate either multiplicities or to calculate probabilities of events


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Hey, how you everybody Russell Moore with dedicated to financial literacy um good evenings Sunday night I thought I'd jump on a lot of things going on the Fed just made some kind of update I'm not gonna go into that I'll probably talk about it tomorrow but I did want to mention something tonight and again if you hey subscribe hit the subscribe button hit the bell the notified bell if you want more content in the future I thought I'd throw that part in there again if I didn't say this dedicated to financial literacy it's the channel Russell Moore all right there's a there's a man there's a guy an investor his name is Mark Cahodes Cahodes CO HODES I believe he's a short seller so pretty much if if people were expecting the market to go up and up he's going against that I'm gonna put it just like that I'm not gonna explain short selling and all that because I that's not the point tonight I have some videos in the past if you want to you want to know about what's what's short selling look at some of my other previous videos but he's he's a famous short seller very successful everybody in the investment in the investment sector knows of Mark Hodes he ticks a lot of people off too kind of has a conservative viewpoint on a lot of many a lot of many things the good the thing about him is he says what he he's not afraid to speak truth and but he is a short seller and I'm not saying but like short sellers are horrible but you know they've they've got a bad rap in in the industry but something interesting I was watching an interview with him and Danielle anyway Daniel Carter holds I can't remember which interview I saw him in but he's been in a few interviews but he right now he looks like a hero because he is the one that called FTX Silvergate and Signature Bank Silvergate Bank and signature which are two of the banks that just like SVB just got termed up right the FDC took over but he exposed them last year which is scary because that means that means the FDIC knew about Silvergate they knew about Signature Bank and they knew about SVB I don't know if he exposed SVB but he definitely did Silvergate and he exposed Silvergate and Signature Bank all the way back in 2022 so the FDC knew about them and the corruption is very deep you guys I would encourage you to kind of look it up I'm not going to go into all that tonight but I'm talking about offshore corruption where the money has been transferred through China and most people are some people are saying oh China's behind this I'm not gonna go that far because they they've had transaction money transactions corrupt money transactions throughout the entire world in various places in various countries so it's not just China I'm talking about Signature Bank and Silvergate and Silvergate I believe is out of San Diego, La Jolla, California and a lot of them are their basis is in crypto and so here's what I would say during this time you guys if you're in the stock market I'm not saying get out of the stock market now Treasury bonds I'm gonna go ahead put a plug in them because they you know a lot of people been going over to them and I've had them in the in the past have an account with Treasury Direct I think it's a Treasury Direct.gov for Treasury bonds and so some people are playing it safe taking their money out of the stock market and getting bonds because they're around four or five percent I don't know how long that's gonna last bonds are a good thing right now okay again again I'm not a broker I'm not a financial hedge fund guy or nothing so I'm not giving you advice I'm letting you know what people are doing right now you need to what do I always say if you don't learn you don't earn so I need you to go and do your own research but I will I want to endorse that guy Mark Cahodes look him up he's a short seller just all you got to do a short seller Cahodes and he he exposed a lot of this stuff I have months and months ago and he's made because he was a short seller he shorted signature bank he shorted Silvergate and has made a ton of money to the point where he said this is what he said in an interview recently because of the he said it's great if you expose one one corrupt bank or institution in a career he's exposed three FTX Sam Goodman Sam freed he exposed him yeah I don't know people know yeah he exposed him and now Silvergate and signature bank so he said it's great if you do one if you expose one in a whole career he's exposed three and in a matter of six to eight months and as a result he shorted all of them and he said here's what he said I don't need any more money I mean I mean you guys he said I do not need any more money and he gave some tips on what to short some other stocks the short so he's taking a break and then he's going to go into going after his next corrupt but everybody on the internet and Twitter are checking him out because now they're like wow this guy called it he was saying it and our government hello Biden our administration Janet Yellen how they were not listening they did not listen to this guy Bloomberg didn't want to even print his story he he brought the story to Bloomberg and they didn't even want to print they didn't even want to bring it out about Sam about signature bank about Silvergate this guy had all of this information months and months ago but because of what he's done he saved people he has saved a lot of money people are harrowing him as a hero right now so that's why I wanted to bring him up and then bring him up so again going back to stocks right now if you're gonna be in the stock market you want good solid companies that are strong companies with a wonderful low EPS their cash they have a lot of cash low debt or no debt great leadership team they're making a profit their margins are great these are the type of companies you want it doesn't matter don't I'm not talking about the stock price stock price is subject to change because the stock market will change on sentiment easily soon as you hear a as soon as you hear a bad news or a bad report an earnings report people want to get out they sell it not keeping an eye on the true fundamentals of that company you want to know what what is that company really doing and if they're gonna profit and if they have a moat if they have a way they've got a market cap where they've got a portion of the market that nobody else has like Tesla I'm sorry the other automakers are not able to compete with them we're going EV you guys are going electric I'm not saying the other companies won't catch up and they won't get some market share yes they'll get market share but not like Tesla I'm sorry an electric in the in the EV space nobody is going to be able to do I'll do Tesla they've got it locked up for the next five years I believe after five years I don't know now China is a different story they've got tons and tons of EV companies so that's different but get a strong whatever stocks you're in get make sure they have strong fundamentals don't just go by what your friends say oh so-and-so so-and-so so-and-so this stock is good and then you jump in and grab the stock and then it tanks I don't believe I don't believe we're heading I don't believe we're in a in a bull market yet I know a lot of people are I know a lot of people out there investors and YouTubers and are saying you know we're heading up we're at the bottom I'm not so sure about that I'm still not sure that we're at the bottom and I'm having a problem believing that we're about to enter into a bull market with everything is going on I do want to pay attention to the earnings report this this month this week I believe I believe footlocker which has a great dividend I believe they were 4% 4% yield dividend so even if you like and you guys a dividend a company will give a dividend from their profits that's that's outside of the ascension if the stock goes up or down they're given a dividend that's a check every quarter that's four times a year every three months footlocker is a good place for a dividend and their their fundamentals are pretty solid right now so I'm watching to see what they do the price is a little high for me right now so I want if it does go down I want to jump in and grab some of that stock another stock is Nike Nike's having they're gonna be doing their earnings I think the earnings this week and then I believe it's KB housing I'm really want to see what's going on with KB and pretty much their backlog how many homes that do they have out there that they're their they're building or their or have they pause building I want to know what they're doing so I'm very interested in a housing market so anytime one of the housing companies come up you know and they do their earnings I really want to try to peep in on that for those that don't know how to look at earnings how to get to the earnings all you have to do is if there's a company well Twitter has if you have Twitter there's a there's a there's a space on Twitter it's called earnings whisper if you go there it actually will tell you what companies are reporting their earnings for that week or that month or when the earnings are coming it's all dedicated to earnings so you can use that as a guide to say you're interested in a company or you want to find out what companies are doing their earnings you can go to Twitter and go to earnings whisper now for those that want to find out about and be involved in the earnings call or the earnings transcript all you need to do you can Google you can Google your company and say investor relations for that particular company say Michaels Microsoft investor relations and it will bring up their website or you can go directly to their website and it'll pull up and you can click on investor relations and go in and then it'll usually will tell you if there's going to be an earnings call when it's going to be what quarter and all of that you know what what quarter they're going to be reporting and all of that okay so we've already did the first quarter fourth quarter of 2022 we've done the first quarter the next is the second quarter some will do an advanced guidance of their second quarters and third quarters but but check out your earnings check out the earnings to find out how these companies are doing we need to find out if we're going to be heading forward towards a recession now like I've said I believe we were in the reception last year and through the beginning of this year most most experts out there are kicking it down to Canada we're gonna we're gonna reach a deeper recession later this year now I will say this about a recession and that is employment employment is still low and that's what I'm really looking for on the third quarter the third quarter and towards the end of the third quarter of this year I've said there's a possibility that in that an employment an employment will be at at four to five percent four point five five percent we're near four percent now and companies are doing massive layoffs but really what affects that number is hospitality and like even some of the gig gig jobs and all of that when you know when a lot of those positions start getting it fades out laid off or they start different companies start saying we don't need as many gig we don't need as many Uber drivers we don't need as many Lyft drivers or at least if they say we're gonna put a cap so I'm looking I'm looking at that keeping my eye on that to follow the recession because our economy right now it's not it's not horrible but inflation is up inflation and I don't know why people keep thinking inflation is gonna go down I keep hearing that Kathy Woods I keep hearing that even meet Kevin and I'm like gang all you got to do is ask your neighbor ask your neighbor inflation it's still up it's still up I went to the story today and I think I literally bought I'm not lying I bought one two three four five six I bought seven items seven two was bread what else two was bread I bought some chicken rotisserie some salad a couple of drinks and some dessert for a party cupcakes $65 I kid you not I was shocked I didn't even look at the receipt I just grabbed it and just walked out the store then I was in the car putting stuff in the car and I looked at the receipt I said six you would have thought I bought all these groceries it literally was about six or seven items now granted the cupcakes right 20 bucks I'm talking about in a little container 12 cupcakes I bought two of them and they were like 12 12 $13 from a market so that was almost 30 I'm just saying inflation is here you guys and it's not really going anywhere soon so be wise make the right right right make the right decisions okay make the right decisions be smart am I telling you get all your money out of the banks and small banks no I'm not telling you to do that but I am saying be wise take some out and get some cash and keep it get some gold get some silver diversify make sure your money and mostly money if you're gonna have money in a bank in a top-tier bank not a credit union not a silver gate not a signature bank okay now there's some I'm with Southland they have been great I've been I'm with Southland a really reputable and very good credit union but the problem is there's no transparency and I don't think there's enough regulators to get around to all these banks so there's no regulation but here keep this in mind too I didn't say this in my last video I want to make sure I say this because of the FDIC your money is insured up to 250k so keep that in mind but if you got millions if you got millions then you know we don't we don't you want to put your money you got a million or two and up you definitely don't want to just have all your money in one a just one basket okay and if you can transfer your 401k to a Roth where you can like have access to it 401k a lot of times you know it's people are in a situation where they're in the company and the company won't let them companies are saying no you can't have any of your money not even a hardship loan to me that's scary because I think that I'm not gonna call a crash there's some people been calling a stock market crash in the next by the summer 20 to 30% now I'm hedging and I'm leveraging so I'm I'm definitely gonna have some short I'm ready I'm ready if it does happen I'm still gonna go long on some things but I'm gonna have some protection so that's what most people would do with the stock market if you're gonna go long with some of your stocks make sure you have something that you are leveraging it with meaning you're shorting or if you you know the derivatives you want to have some puts that are going the opposite direction that way if the market does go that way so I'm probably gonna and I'm not telling you to do this but I'm probably gonna short the S&P 500 in the Dow I don't know about the Nasdaq and usually there's a crash all three of them are affected and also also the Russell 2000 small caps I'm gonna have I'm gonna have leverage I'm gonna have a hedge in case the market does go down hey you can make money on the way down all right so be encouraged so you guys I pray that God will bless you and it's a the remainder of the 2023 year will be awesome for you and begin and also my believing friends my Christian friends soul seeds not just in your church of course your ties and your offering but give to people around you there's a need you know somebody in your church that has a need give to them bless people on their birthdays they're a little extra money even if it's just 50 60 bucks a hundred bucks bless people don't just you know what I'm saying I really believe my wife and I the Lord has really been I have so many testimonies and we're you know we're still right now things are tight we're standing and believing God but we see God's faithfulness but one of the reasons is that we try to give as well as from to our church but we also give to people we're giving to people in our church we give to people outside our church we give it to our neighbors we're giving to our people at schools we give to my son's school their parents I mean we we're giving everywhere we can the more seeds you plan in the ground the bigger your harvest all right so God bless you and have a wonderful wonderful evening


What's up everybody? Ricky Carruth here. Welcome back to my channel. So I got three things that I'm doing differently in 2020. I'm going to share it with you today. People ask me all the time, how do I get so much done? Why do I work so hard? Do you have any time for your family? All that stuff. I get asked that a million times a month. Let me tell you something right now. In 2020, let me tell you the first thing I'm doing differently. I'm trying to work even harder, right? A lot of people think, oh yeah, most people have the strategy that they're trying to work hard now to put something in place where they can work less later. Horrible strategy. I'm trying to figure out how to put more hours in. That's why I started waking up at 4 30 every morning. So I get that extra hour in of work. I'm waking up at 4 30 and going to work, right? Then I'm going to the gym, then I'm going home, take a shower, going back to work. So I'm trying to squeeze in more work. I'm telling you right now, when I'm 70 years old, I hope that I'm working 70 hours a week. I know all that sounds pretty crazy, but that's just the kind of dude I am. Second thing that I'm doing more of in 2020 and that is worry less. I already didn't worry about anything. My goal in a role is don't care about anything. Don't care how hard it is. Don't care what people think. Don't care about anything. Don't worry about if the inspection is going to go right. If the deal is going to go through. Only thing I'm worried about is how much effort I'm going to put in every day, all day long. That's going to yield the highest amount of results. Whether deals fall through or they don't fall through, I'm giving it all I have. I think most of you are sitting around worried about things that don't even matter. I'll set it before I'll say it again. 95% of the things you worry about never happen. Think about it. 95% of the things that you sit around worried about that clogs up your day and holds you back from all the other stuff that you need to do never even happen. The 5% of things that do happen, you can handle those fires that come up when they happen. Don't worry about 100% of the stuff and when 5% of the things you think might happen actually happen, you can deal with it at that time and you can put it out quickly because you're so focused on these bigger things that actually matter. The third thing I'm doing differently in 2020 is this is something that I've always done as well, but I want to get better. I want to do more of it. I always say get 1% better every day. Well, guess what? I'm bumping that up to 1.5% better every day. Every day I want to get 1.5% better. What does that mean? I'm trying to adapt. I'm testing out more things. I'm trying to figure out what works and what doesn't work and I'm okay with losing. I'm alright with making a mistake or failing at something because that tells me something. That gives me data that I can now compute and decide, okay, that didn't work because of this. Let's tweak it and then this is going to happen. That's where you find success after you make mistakes and you make adjustments. So in 2020, I'm trying to work harder, worry less and adapt more, get 1.5% better every day. There's nothing more in the world that I hope but for this video to inspire you to do the same. I hope you guys see me out here grinding away doing everything I can do to bring you value, free value, not charging you a dime. Hit that like button, subscribe, comment, let me know your thoughts and let me know what future videos you want me to make. We'll talk to you guys on the next one. Let's go.