Some of you may have heard that comedian and actor Russell Brand just released a brand new book called Recovery where he dives into the 12 steps from various 12 step programs. But the question is, did he break one of the traditions from Alcoholics Anonymous by writing this book? Stay tuned as we dive into this subject. What's up everybody? This is Chris from the Rewired Soul where we talk about the problem, but focus on the solution. And yes, today we're going to be talking about Russell Brand, his new book Recovery, as well as the 12 traditions of Alcoholics Anonymous, which are across the board for all 12 step programs, but AA started it so we'll focus on those traditions. So what are the traditions? That's the first question. If you're unfamiliar with 12 step programs, there are 12 steps and 12 traditions. So what they say is that the 12 steps are to prevent you from committing suicide and the 12 traditions are to prevent you from committing homicide. That's just a little 12 step AA humor for you. So the next question is, why were these traditions made? When AA first started, there was only 12 steps and over time they started creating these traditions. And basically they created these traditions so the entire program didn't implode upon itself. I highly suggest that if you're interested in the program or new in the program, you check out the 12 steps and 12 traditions. It's an amazing book. It really dives in deep into the steps and traditions, which the AA big book doesn't do. The narcotics anonymous basic text does a little bit better, but check out the 12 steps and 12 traditions book. You can find it at just about any AA meeting or you can pick it up from Amazon by using the link below. Now, when I first got clean, I started going to a lot of 12 step meetings. And one of my favorite ones was a 12 and 12 study where we studied this book, the 12 steps and 12 traditions. And we were going through it and I really liked it because it helped me learn a little bit about the history of AA, how it formed. I liked knowing the source and where it came from. And as you go through the traditions, it's kind of talking about why each one of these traditions was made. Now, as we went through these traditions in these book studies, like it started to make sense why they made these 12 traditions, because I am a crazy person and I used to be a very terrible crazy person. The second I walked into the meeting, I was thinking like, how can I benefit from this? What can I take from this meeting? How can I profit from it to get the things that I think I need? And one of those things I think I need is money so I can be happy, which I later found out is absolutely not true. So these traditions are in place. So dirt bags like myself coming into the program can't destroy the program by doing very immoral things. So thank God for the traditions. If it weren't for these traditions, AA probably would have been gone years and years and years ago. The question that we're going to be asking today is, did Russell Brandt break Tradition 11? Tradition 11 reads, Our public relations policy is based on attraction rather than promotion. We need always maintain personal anonymity at the level of press, radio and films. Then it elaborates, Our relations with the general public should be characterized by personal anonymity. We think AA ought to avoid sensational advertising. Our names and pictures as AA members ought not be broadcast, filmed or publicly printed. Our public relations should be guided by the principle of attraction rather than promotion. There is never need to praise ourselves. We feel it better to let our friends recommend us. So in essence, this tradition is basically saying we are a program of attraction rather than promotion. But also something that I gather from this tradition is that we don't want people trying to turn a profit from the program by marketing it to people. So now let's get into my take on this thing. So first off, it says at press, radio and films. All the press that I've seen Russell Brandt do while promoting his books, he only talks about 12 step programs, no programs specifically. So I think he's in the clear and also it doesn't list books in there. All joking aside, here is the stone cold truth. The reality that we're facing today in 2017 and for the past decade is an addiction epidemic that the men and women who started the 12 step programs had no idea was coming. Back in the 1930s when this book and this program was created, they had no idea how many people every single year were going to be dying due to alcohol and drug addiction. So personally with the crisis that we're facing today, I feel that as people in recovery and in these programs, it is our duty to educate the masses about this simple free program that can help change their lives for the better and free them from active addiction. So Russell Brandt has been able to hit the masses with this book and educate them about these 12 step programs. And this first week of this book being launched, it is number 10 on the New York Times best seller list. Then we can head over to Amazon, go to the book section, type in the keyword addiction, and if you start to scroll down, you will see that Russell Brandt's book Recovery is on the very first page of search results. This is a huge deal. This means that thousands, if not millions of people who would have never been introduced to 12 step programs are now being educated about them. And here's something else that I want to bring up. Let's take a look at tradition number five. Tradition five reads, Each group has but one primary purpose to carry its message to the alcoholic who still suffers. Each alcoholics anonymous group ought to be a spiritual entity having but one primary purpose. That of carrying its message to the alcoholic who still suffers.  We're all addicts and that's what we need to start getting straight. But anyways, in my humble opinion, I truly believe that tradition five should supersede every other tradition. Our primary purpose is to spread this message to people who are still suffering. I personally do not think after watching many interviews with Russell Brand and following his work, I do not think he was doing anything malicious or he's doing anything to gain more fame or he's doing anything to make a ton of money off this thing. Like he is very humble. I don't think that this was something that was attacking these traditions. If I look at the root, the main reason why Russell Brand spent months, if not years, typing up this manuscript, it was so he could carry this message to people who are still suffering. Not only drug addicts and alcoholics either, because this book dives into sex addiction, gambling addiction, our addiction to food, our addiction to smartphones and technology, our addiction to numbing ourselves out from the pain that we all face as humans every single day. But at the end of the day, I want to say thank you to Russell Brand for writing this book, because it has given me courage to start doing more videos or more writing or more articles like this. See the problem is that a lot of us in these 12 step programs, we tiptoe around these traditions with this completely irrational fear that if we break one of these traditions somehow or some way, we're going to be excommunicated from this program. So a lot of us keep our mouths shut in these kind of public formats because we're worried that we might break one of these traditions. I want to make it very clear as open-minded as I am about recovery and I'm a firm believer that whatever program works for you, use it. But the 12 steps saved my life. These free programs saved my life when the American healthcare system did not provide me with adequate insurance to go to a rehab center. So I want to help spread the message that there is a program out there that can help any person out there who is struggling with any form of addiction. So again, I salute you, Mr. Russell Brand. If you ever watch this, I salute you because you have helped me be of better service to my fellows. If you haven't yet, I highly, highly, highly recommend that you check out this book. Whether you're an addict, an alcoholic, someone who thinks they might have a problem, someone who just deals with pain and suffering in their life, I highly suggest you check out this book. Russell Brand does an amazing job breaking this thing down in a very practical way. And there's also humor in it too. And I really feel that it's going to help thousands and thousands of people. I also think this book does an amazing job tearing down the misconceptions, the myths, the preconceived notions people have about these programs. He even touches on the fact that people think that this is a cult. So if you haven't yet, be sure to subscribe to my channel because I am going to further break down this book. I'm going to do a lot more videos talking about 12-step programs to hopefully provide you with a little bit more information, a little bit more clarity, and help you understand how this can help you in your life if you're struggling with any form of addiction. Also, if you want to check out this book, check the description below. There's an Amazon affiliate link. Basically, what that means is that there's no extra charge to you. But if you purchase the book, it helps support this channel so I can provide you with more content. Now for the question of the day, what do you think? Do you think that Russell Brand broke tradition 11 by writing this book? I want to know in the comments below, so make sure that you reply. If you liked this video, give it a thumbs up. And if you're new here, I'm always doing videos about addiction, about mental health. So if you haven't, make sure that you click the little round subscribe icon so you're always in the know when I put out new content. Thanks for watching, and I'll see you next time.


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The second talk and the topic for today's talk is frequency function. Some of you probably have looked at the notes already. It's a bit technical thing that we're going to do, but I'll try to do very simple sync on the blackboard and try to convince you how beautiful and nice it is. I learned it myself when I was a PhD student, basically from a very nice radical of Geroffola and Van Halen. And I would never dream of lecturing about it here, but it's a very nice and fascinating sync. I hope you will enjoy it even if you're missing the match right now. So we'll start with harmonic functions, usual harmonic function in RD. We want to have some feeling about how this function grows. So we fix points, say the origin, where you can move it whatever you want, and look at the average of your function over the sphere of radius r. We'll forget about the volume of the sphere in the normalization constant and write it in this way. So h of r is just up to a constant average of the harmonic function on the sphere of radius r, where in RD, so this is normalization factor.  If your function is a polynomial, if h is a polynomial of degree n, a homogeneous one, then when you average the function there, you'll get constant times r to the power 2n. So for this case, h of r is constant r to 2n. What happens for more complicated harmonic functions if you try to feel what harmonic function is? Look at the balls, at least we know the maximum principle. We believe that the maximum grows when you let the radius grow. You would expect that the same would happen with the average. This harmonic function should grow somehow. Let us make a simple computation and take the derivative of this one in r. I need to differentiate this. Think about taking the average over sphere of this one. You can convince yourself rather easily that what you get is the normal derivative of this function. If you think about it as a normal derivative of h squared times 1 and apply the Green's formula, you get immediately that this is integral from the ball, the laplacian of this function that is 2 times gradient h squared, since we have a harmonic function h. You can do it in a different way and take the derivative of this part, this derivative of this part and see what happens, but you will get the same answer here. So the derivative is positive. It's a nice increasing function, but there is much more to the story. If you look at the ratio, I take the logarithmic derivative of h multiplied by r and I will use the following notation. i of r will be one half of this integral. So there is 2 here and this is r to 1 minus d integral b r, which is squared. So not only our function h is increasing and the derivative is positive, you can check that the derivative of this ratio is positive. There are two ways to do it. One way is outlined in the lecture notes for a more general situation when you have elliptic equation actually and we will go back to it. Another one is in the exercise you can use for harmonic function expansion in polynomials in spherical harmonics and check that the function, that the average over sphere satisfies this inequality. It tells you that actually function is, in a way, log convex. Once again, go back to it. So starting from a harmonic function and looking at the averages over spheres, we buy a straightforward computation that is also, there is some miracle happens there. It's nice to understand. Get function with this property. Let me use this property in some way. So I will write n of r, that is this ratio, and the claim here says that function n is increasing when r is increasing. Say that n is the frequency of frequency function. While it's a frequency, once again, if we think about homogeneous polynomial, then h is r to n up to a constant if you look at this ratio, you get exactly to n with our notation, where we divide it by 2. If h is homogeneous harmonic polynomial, then n of r is just a constant that is the degree of this polynomial. Yeah, so I should write it this way. For polynomials, it's a constant function, but otherwise, it's a non-decreasing one. First query that we have from this observation that the frequency function is monotone is the following. Let me consider three concentric circles with three different radiuses. Do you know them or not r1 and r2? And I want to compare the average values of my function, harmonic one over these three spheres. When I take average all the time I think, all the time I'm thinking about, this one square over the function. So take first to r0 and r1 and to go from r0 to r1, I have to integrate the logarithmic derivative. So the integral from r0 to r1 of this one, multiply by r, divide by r, and use the fact that this function is my frequency up to factor 2. So what I get is two times the value of frequency at some point between those two times the integral of dr over r. This is log r1 minus log r0. I can do exactly the same thing between r1 and r2. Let me... Yes, this one here, r1, is just some number between r0 and r1. Very mean value theorem. As I'm integrating this one against this measure, it's a value at some point time that one. And now I'll have to move back to the first blood board and you will try to look at both. So I'll do the same between r1 and r2 and get that this is the value of the frequency function at some point, r2. r2 is between r1 and r2 times log r2 minus log r1. And finally, I want to use the fact that this frequency function is increasing, so this value is strictly larger than the one over there than this one. So what we will see from this is that this ratio is larger than the one that we get from the first two spheres. If you write down exponents of both sides, you will easily see that this inequality means exactly the following one. I can bound h on the middle sphere by h on the smaller one times h of the larger one with the right exponents. And the exponents are exactly the ones that you need to go from r0 and r2 to r1. So you have a very beautiful, precise inequality for all harmonic functions. If you remember complex analysis course, probably realize immediately that it looks very much like Hildemar's three-circle theorem that tells you that if you have an analytic function in the complex plane or part of the complex plane and you look at the maximum value of this function, say, on the circle of radius r, then you have exactly this inequality. But also, if you think about this one and try to remember what was the way to prove it, the way I used to think about this inequality, it's the consequence of the fact that the log on the analytic function is subharmonic. This is what allows you to get multiplicative estimates for the maximum value of a function. If you work between analytic functions and harmonic functions in higher dimensions, you know how frustrating is the fact that in complex analysis, you can always use this trick. You have an analytic function or gradient of harmonic function. You know that the log of the gradient is subharmonic, and it gives you many estimates. Here, we have an estimated look exactly like that, except for two norms, but not maximum norms. And this one holds in any dimension without any subharmonicity of the log that we use in complex analysis. So I think it's already the first miracle that you see that you have these very nice and precise inequality for harmonic functions in higher dimensions. Turns out that much more is going on there. For harmonic functions, you can still say that, okay, they are real and analytic in a sense, and they should have some properties that are close to analytic functions. But we will see that this is not about real and analytic, it's about ellipticity. A very similar result holds for all elliptic equations. Before I do that, I will do one more thing. I will rewrite three sphere inequality. That's what this is. For harmonic functions, it's very precise and nice, and it tells you that the L2 norm of harmonic function of a sphere is, if I choose, for example, 2rr and 4r here, you will see that my normalization cancels and I have this nice inequality. We also know that different norms are equivalent. We have local boundaries result for not only harmonic functions, but solutions of elliptic equations, which tells you that the maximum of a function over a ball is bounded by a 2 norm. So the sphere of radius 2r there. And this kind of inequality allows you to go from L2 inequalities to L infinity inequalities that look similar to undermarth's three-spheres theory. No, because if you average all these places, they will cancel. By a, yeah, it's here, here, I need the average, yeah. Thank you, here, I need the average, definitely. Let us write it in this way, or like a constant R21 minus d over this, this one. Yes, and the power, where should we put it? I could have written square, yeah, sorry for that. So by comparing these norms, you see that for any three concentric circles like that, you have the inequality for the maximums. I'll call those just b0, b1, and b2. With some better between 0 and 1, it depends on the ratios of the radiuses of the balls. It's not so beautiful as in undermarth's three-circle here, but there is some b2 between 0 and 1, and the constant c such that for any harmonic function, we have this inequality. I would also like to have a general version of this statement, and instead of three circles, I'll have three domains. So I will have my harmonic function h in some domain. Omega have a small ball inside and some compact set that you can think about it, a set in between. It's not important that it contains the ball. What is important is it's a compact in omega. Then if you use three balls many times and go from this ball to a little bit larger one, then probably take a part of it, go to a larger one, you can reach from this ball inside by looking at the chains of balls at any point of your compact set. And you will need finite number of steps to do it. This number of steps doesn't depend on function. You iterate this estimate, and you can see that there is this version of the three domain theorem, so the maximum. When a compact set of our function h is bounded by constant maximum of the ball to some new power, say gamma. Once again, it's power 2, 0, and 1 times the maximum over the whole omega. And the constants are terrible, but they don't depend on the function. And all of that is a consequence of the fact that the frequency function is monotone. Now we'll go from harmonic functions to solutions of elliptic equations and see that a lot of this is still true there. So once again, we look at solutions of second-order uniformly elliptic equations in divergence form, and we will definitely need that this is uniformly elliptic. We'll do the following trick. We will look at one point and real normalize our coefficients, such that at this point, say the origin, a is identimetric, can change the coordinates, and then when you define your balls, the balls will correspond to these new variables. And defined function mu of x. That is, some weight, remember this is uniformly elliptic, so the weight is controlled by two constants. Define h of r in a similar way. Now it will be r2 1 minus d integral of mu of x. The surface measure for harmonic functions, the weight is 1, and we get back the average that we were working with before. And if you differentiate this one and look at the main term, you will see that the main term is integral over the gradient squared, but now it's matrix A over the whole ball. And as before, define this function, depending on the function and the equation of u and a, we define this quantity, yes, I'm sorry for that, y on top and h on top. My theorem that due to Nicola Geroffel and von Haulien, says that this function is already as good as it was before. If you just do a small correction and multiply it to something like that, this is non-decreasing on some interval from 0 to 0. So I have two constants, c and r0 here. They depend on the constants for the operators and the dimension of the space. By the constants, I mean the ellipticity constant and the Lipschitz constant here. You still have this phenomenon, sorry, this phenomenon. The same thing happens for elliptic equations. And you see that if you just compute the derivative, it's not positive anymore, but you can control it in a nice way. And it tells you that after multiplication by exponential function, you get an increasing function. I will not do computation there done in the lecture notes, but this is enough to show three-ball theorem. Three-ball theorem, and from there you go to maximum version using local boundless systemates and to the version with three domains as well. It was a very nice approach that immediately gives you strong unique continuation result from the monotonicity of the frequency function. You can tell more than that, you can see that your function is a nice wagon-halved weight. I'm not going to go there as well right now. But what I want to announce at this point is that our aim at the last lecture was to prove this kind of inequality where you replace the small set by measurable sink. Go from a ball to a measurable set there. This will be our aim at the end. But for the moment, let us enjoy this nice frequency function and see what it tells us. So we'll take away this one. One more remark about the frequency if you look at this function. And first let us think about this ratio. Let's take order that is very, very small and see what happens when we go to small r near the point. Already know that this function is almost monotonic in r. When you go to very small r's, your function, suppose everything is smooth, your function looks like its first term of the Taylor expansion at this point. So you'll get something that looks like r to the power 2k, where k is the vanishing order of your function there. And when you compute the frequency, let us divide it by 2 as before, you'll get exactly k that is a vanishing quarter of the function at this point. So by controlling the frequency of the function, we also control the vanishing quarter of the function. And if you believe in the fact that this frequency is monotone up to this thing, you can, from global information in your function, knowing how it grows on large scales, you can have some control on the small scale. You can go back to 0 and see that if I know that the frequency is bounded by something on a large scale, the vanishing quarter is bounded in a small scale. There is one thing that I want to prove. Now I connect the frequency to eigenfunctions. But before that, I will change my notation in a way. There is another way to feel the local growth of the function. This was the frequency I will call the other quantity doubling index and try to convince you that they are almost the same thing. So given function u and the ball v, I'll look at the doubling index of u at the ball v. To do it, I take the maximum of the double ball divided by the maximum of the ball. And I want this.


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Hey, you want to get really strong at the bench press deadlift and the squat We're giving away free access to maps power lift to one lucky person All you got to do is leave a comment in the first 24 hours And if we pick your comment if we'd like your comment as the best one of all the comments You'll get free access to maps power lift now also subscribe to this channel, and this is very important turn on your notifications So you know when we post these episodes Because you got to get in in the first 24 hours in order to win free stuff and for those you guys and girls that win free stuff You got to have your notifications turned on Otherwise you won't know if you won or not you got to do that turn on your notifications Also, we are running a big promotion Maps aesthetic is 50% off and our extreme fitness bundle is 50% off So both half off you can find out more or just sign up at maps fitness products calm Just use the code may special with no space for that discount. All right. Enjoy the podcast I have something to talk about all right. I have a bone to pick with you guys. Whoa. Yeah, this is well Not another bone. No, I mean Sal might have to sit this one out. So just I'm gonna need Let's are you highlighting strength? Hey, yeah, let's yeah, let's talk about Getting the biggest bench in the in the gym how to improve your bench Dude, this was this was like the test of strength when we were growing up It was a standard. No, it's like the goal. It's like nothing else matters. I mean, it's still it's still kind of is Not as much not as much and thank thank you CrossFit, right? I mean, I appreciate the the squatting the overhead pressing and deadlifting that they brought back brought back So there is there is a lot more PR talk around Squatting and deadlifting than there ever was, you know, they're not big benchers Are they those crossfitters? No, not at all. But back in the day. I don't think there's any is there's no bench programming in CrossFit Is there push-ups? Yeah, do emoms or whatever I'm your new email every minute on the minute So, you know when we were younger if you were like if you were talking with a group of guys, right? Let's say I just met you guys.  How do you bet? How much do you bench?  Isn't it? I mean, that's debatable, right? I know they say that or the overhead press is arguably the squat of the upper body Yeah, I mean, I mean if you think about it, you're obviously pressing with your arms like you are the legs involved for sure Yeah, well, it's it's a you know, I trained so different today than you know What I trained like as a trainer or obviously what I trained like when I was competing I'm starting to notice that I say competing as much as Sal says purple, but I got to watch Apologize but I feel like it's I have to reference that time because it was such an anomaly as far as like the volume of training that I was doing So but today, you know bench press many times. I just did this this weekend All I did this weekend training wise over I should say over the last four days that we didn't see each other Bench and squat, you know, I literally did that twice and you know, two and a half different different workouts And that's all I focus on and what's beautiful about doing that Upper body exercise like that a good barbell bench press you get some shoulder work involved You get great tricep work involved obviously the chest And so you can get a lot of development from one great movement So getting really strong in the bench press has tremendous carry over to other other Muscles even it even works a lot of people realize this you even strengthen from an isometric standpoint your back Yeah, yeah, this is actually lots having to stabilize everything They do and now back in the day bench press wasn't really an exercise because the original exercise equipment But the benches didn't have a rack So the way that lifters would lift is they have to clean away go down and bench And so you were very limited as to how much you can lift then they invented the rack and then of course body builders Started presenting themselves with these really massive pecs and it became a popular Exercise and became a test of strength, but because it was so popular When I was younger I focused a lot of time and energy on it. In fact, I would say up until I was in my 30s It was the exercise I was most concerned with in terms of how strong I was just because I was conditioned as a kid I didn't really focus on trying to get super strong or anything else I was especially in my 12 and much like anything else when a girl points something out like oh, wow You have a really big develop chest or whatever that was like, okay. I'm gonna do this forever Yeah, this is my new thing, you know, so I got all into bench pressing be mainly because of that That was the spark. Yeah, and I you know, and of course because of that I think we've all made a lot of mistakes Around I mean I could recall one where I was I've worked out with too much weight In fact, there's one story in particular where I was working out with too much weight and didn't put collars on I was a kid. Yeah, this was at the YMCA one side dumps one side. It started.  I was like Shaking and then one side started to slide and because I'm fatigued as it slides Of course, the weight gets down the lever so it starts to get heavier Yeah, and then as soon as it came off fling and it just right into the window now Here's one for like the at-home workout thing back when they had those sand-filled weights And yeah, so I had like buckets and things that I would hang off of the sides Like I had to get inventive to add more weight and I was by myself and I and I decided to bench and I'm like I'm really, you know, I was comfortable benching. I had been doing it for a while But I had loaded I tried to max out because I thought every work I had to max out And the last one I'm like I have to really grind my way through it I got stuck, you know, and then there's nobody to help me and I went down to my chest all the way And I was like, what do I do?  That was dumb. I had so it was I had the worst bench ever So imagine like in high school, right? I was a hundred and thirty five pounds and this lanky six foot tall kid Yeah, big bird. Totally right. That's what that's what I looked like and I used to have to and I think I think I told this a long time ago on the podcast I Used to have to have a buddy who would stand behind me right for where the where the barbell is at right on the Bench and his job was to hold my shoulders down in place And then the other two guys then there was two guys on the outside spotting each side of the bar And then I and I literally could like only do the bar like I could not that was that week It's ever it was such an accomplishment to get to the wheels like 45 of the big place Yeah, that was a big day. That was a big milestone again. It came in like my 20s Most kids most guys get to that like in their early teens like he came for me like what else that's how bad my bench was But for the longest time though, I didn't I didn't understand the mechanics of the bench, right? Like understand like exactly what was going on when you when you see it You just see someone lay down and they just they just pushed the bar off the chest. It's it's Very technical. Yes, actually one of the more technical exercises, but it doesn't seem like that's right technical That's right It looks so basic when you look at someone else do it and if you don't have an eye for biomechanics You go like oh, okay. I get it. I just pushed the bar up off of me I wonder too like because I see a lot of guys and when I'm able to go back into the gym setting Just using machines and these peck decks and all these and I don't see a lot of people using the actual like benches benches And I I would be curious to see like some of the technique if they were to then jump over there and see how many guys Would have a real problem because it is a skill. It's something you have to acquire There's a lot of there was even a lot of misinformation even today There's a lot of misinformation around the bench press. I remember people saying You should not have an arch when you bench press, but that's in fact what you're supposed to have I when you bench press everybody's like, I'll keep your back flat, which is actually terrible advice I mean, I right I perpetuated that myth for a long time as a trainer You know because all of our certifications when we would go through them and they talk bench technique neutral back That's right. They neutral back flat back.  But again, this is early years as a trainer I don't really I'm still learning biomechanics. I'm really I really am not there yet on Understanding mechanically how the chest works like you're when I 20 years old I've got the basic certification at this play at this point and I have my experience That's like that's the all of my knowledge and so I don't fully grasp like the position your shoulder girl needs to be in Why the arch is good and supports like I think I understand that as long as it's within reason because this can get extreme as well But as long as it's within reason the best people to look for for bench Advice and technique or power lifters. Yeah And mainly because power lifters obviously their goals and move as much weight as possible and it definitely can get a little extreme Okay, but what we're talking about? Raw benching meaning there's no bench shirt. There's no assistance. I'm just you know, my t-shirt. I get down and I'm doing my press They have to maximize leverage and technique to prevent injury and lift as much as possible So they generate the most amount of force possible right in a safe way, right? Because they're lifting so much weight So those are the people you typically want to look at when you're looking at Advice in you know technique and whatnot when it comes to bench press and one of the first things that you'll that you'll notice is that there's a heavy emphasis on posture For proper bench poor posture will take away your Biomechanical advantage right away when you bench now There's one thing that I will challenge about that that is that I think is not true And this is and this is to credit I think bodybuilders do a better job here is if you watch a power lifter lift He's lifting for power and so he trains in the one one one most of time It's it is about getting the most weight up which Getting good at getting the most weight up Okay, if you're a young kid who wants to have a great chest and have a strong bench Is okay, but if you are really looking to develop the chest then learning to train with other tempos is extremely important And so that was where I saw I may not have had my best bench as far as the amount of weight I was putting up but the best development in my chest came from understanding the importance of Manipulating tempos and if you watch just power lifters We're gonna talk about how to lift the most weight, but I think we'll also talk about hypertrophy which you know contributes to lifting Yeah, and I think you and I think that's important because most Most kids are young guys that are wanting to get a big bench They're wanting to get a bench because they actually want a big chest, right? It's like because at the end of the day if I told you hey you I could give you an Arnold chest But you only bench 185 Would you rather have that or would you rather have a bird chest and be able to bench 300? What do you really care about? I would guess that most guys would said want the developed chest That's really what I think to the in terms of like the power lifters technique and in maximizing leverage You could utilize that but also do it in a bodybuilder type of a setting where you manipulate the tempo and really work on that mind-muscle connection of like feeling your way through it, but Definitely, there's lots of value in Understanding why they set themselves up to me that's where my best bench came from so when I finally I took my like bodybuilding type style of training and and then Figured out the mechanics of a chest press then saw power lifters and how they created leverage Marry the two of them together that gave me the the best chest that I ever Right, so let's go back to posture, right? So why is posture something that's so important that you need to work on in order to have a good bench press? I think number one You know the technique of benching to really to really maximize leverage means you need to actually you actually need to have a strong stable Upper and mid-back because you're anchoring your your shoulder girl You're pulling your shoulders down and back and you're holding them in position While pressing up and now why is this important? Well number one if the shoulder blades roll forward as you press Especially if you're pressing a lot of weight it does place your shoulder in a more risky position It's so and it reduces leverage when you keep the shoulder blades pinned back and anchored and strong and tight Which requires good strong upper mid-back muscles Now you have more leverage and you can activate the pecs more so it's both it's good for both hypertrophy and for well I find the posture to me and I'm glad it's the first point that we're bringing up I think is the most important thing when I think back to the clients. I try this was a one of those major hurdles or you know pivotal moments as a trainer for me was I Remember scratching my head for at least a year, you know, which would you know would be you know hundreds of training sessions, right? That I trained these clients Teaching the bench press and just man failing and getting my clients to feel it in their chest again not understanding biomechanics very well and the importance of posture and the bench press is in in direct conflict with Your your your most common postural deviations, right?  But what we know in order to activate and really work the chest you need to be in that Retracted position right we need to be able to roll the shoulders back and down and lock them into a position Right stabilize with the mid-back like you're saying In order to press with the chest and if you don't address that first You're gonna have a hell of a time teaching someone how to bet Yeah, if you if you bench a lot you should also be able to row a lot with good with good form In fact, I've seen people's bench press go up because they've strengthened their rows because they can anchor themselves Yes, I mean you need to be able to anchor yourself into the bench in order to support well That was the thing It's like first of all you want to have the safety of like safely being able to distribute that force throughout your body and then You know have that escape so it has a way that you're protecting those joints that are most susceptible So now I have to like build this protective sort of Tightening of the muscles around those joints, but then also you look at a performance loss like you get a leak of performance When there's any inkling of instability or any any bit where you know Your body is not purely anchored to where you have like some type of movement that at any moment like maybe Maybe the bar moves travels a little faster one side versus the other and you know now We have to compensate so the body's got to compensate work extra hard to just make this and you know We'll get into technique and all that stuff But if you have bad posture to begin with it can be very hard to bench with optimal technique I think we all do I mean even trainers I would like to think that we have better posture than the average person and I I would tell you spend way more time in This forward position. Yeah, and okay, so and I don't know about you guys but When I think of the two exercises that are the most benefited by my priming work that I do Squat and bench press are one and two Like if I neglect to prime before I squat or neglect to prime before I bench It is noticeably different. I mean noticeably. I'm way weaker or I my shoulder hurts I'm just notice a huge combating repetitive patterns throughout your day all day. Yeah, you know What's funny is bench presses where I figured out priming before any of their exercise. Yeah, in fact Before priming became a thing back in the day You would see guys actually without realizing they would be priming and you know what they would do There's two things that guys would do either one They'd get under the bar like they're gonna bench and they do some body rows You ever see you see this all the time they do body rows before they would bench and they'd say Oh, it helps me bench more or you'd see guys who are actually a little bit more You know in the know would actually do some rows next to the bench before they do their bench press You know, it's funny about that it just reminded me when I skip made fun of a lot because it was just something like Naturally, just I would do before I would I would bench heavy I would like kind of take my arms a grip and make a tight fist and then I would do this like oh Yeah, like real like a total dynamic type of a warm-up before that not just because I knew it Just helped me kind of getting good position But my friend would always he called it like chicken-winging or something like before it would make fun of me And I'm like, yeah, you know it works for me But it it's along that same kind of a thought process of course now like proper priming I've learned how to you know set myself up better with that Yeah So like if you have issues with your bench press what you might want to do in your routine is just Place a focus on strengthening the muscles that give you better posture And then oftentimes you'll notice an improvement in your bench presses from doing that Well, and that brings me to the next point that I think is so important Which is the frequency of it right and that and when we talk about priming especially when you're you're priming to combat a Postural deviation the frequency is so important like if you recognize that you have forward shoulder Then you priming your mid-back and getting yourself in that neutral or more optimal position You can't know you can't do enough of it I mean you should be trying to do it all the time and frequently getting yourself in that better posture so that when you do Go to bed. Yeah, well speaking of frequency. This was a big eye-opener for me back in the day was you know Because when we were you know working out as kids We got our information for bodybuilding magazines and all of them promoted this kind of hit each body part once a week Body part split types workout right so Monday would be chest and Tuesday would be back and then shoulders and so on and we Were told hit it hard leave it alone Let it rest and recover rebuild and then hit it again a week later And you'll be bigger stronger and you know have better performance, so I thought that's it That's it I never want to work out my body parts more than that because I don't want to overtrain them or it's not gonna allow them to Grow and whatever and I remember managing this this gym once I've told the story so many times This guy worked for me and I would notice that first off this guy was very muscular He was a trainer and I noticed in between clients. He would walk over to the bench He'd load it up and do you know five or six reps with some heavy weight But for him it seemed like it was moderate didn't seem like it was too heavy And he would do this throughout the whole day And then when he would do his workout and push himself This guy had a tremendous bench press and I remember asking like why are you like are you just bored like why are you doing? He goes oh no He goes when I practice often he goes I get really really strong at the lifts And I remember thinking like that's so opposite from what I've always learned But I saw how effective it was for him and then that led me to research Olympic lifters and Olympic lifters train Very frequently now what they do is they modify the intensity. So this is the key He didn't go out and bench every day heavy. He went out and practiced very often any benched heavy I don't know once a week and so I practice this and this is the first time in my life that I was able to bench Press over 300 pounds. I was stuck forever at whatever it was Then I started increasing my bench frequency where I was bench pressing three days a week or more Maybe one of them was hard But the other days were relatively easy where I'm practicing on form or whatever some days were low reps some days were higher reps But when I bumped the frequency my strength went through the roof. Yeah, it was interesting that's when I really started to kind of appear into and understand more of how the central nervous system works and it made so much sense that Just if I think about sports and how to get better at certain movements and certain things I have to practice them all the time and I have to do them not necessarily at full blast Like I want to do them just so I'm perfecting each part of the movement And I have never applied that to working out But once I started to understand that it made a massive difference in my strength Well, this is when I really started to learn about how power lifters and Olympic lifters train like up into this point I was really kind of a Oblivious to that I had no idea what they were doing to to get this strong and I assumed that they were maxing out all the time That's how they got there. Yeah, and then I remember meeting somebody that was a power lifter and seeing his programming and realizing like Dude, this dude doesn't lift heavy at all. I can do that. Yeah I'm like when I watched his workouts many times He was working out with a weight that was lighter than what I could press yet He was bench pressing all the time. That's right But then when he would go to a meet he would lift two three times what I could lift and it was like I'm scratching my head going like this doesn't make sense to me But in order to lift bench, you know three times a week You can't be lifting 80 plus percent of your max load every single time or else you do so much damage Your body's constantly trying to repair that was the first time that kind of light bulb went off for me about Frequency when I saw that and realized how strong they were was a huge Yeah, and then you had like the the popular power lifting clubs like the West Side Barbell Club and so on I think they the way that they would organize it They had like a dynamic Day and then like a max effort day or something like that where the dynamic day you had lighter weight and you would lift for speed Then you had the heavy day where you're grinding out as much as you can lift So frequency is huge and by the way, this works for any lift So with any lift you want to increase in weight Practice it more often you will be surprised you actually you'll be sure if you've ever done this before it'll shock you at How effective it is at improving your strength? You just had a you have to modify the intensity You're not going super hard each time you're practicing maybe one of those days a week You're going kind of hard especially with the compound lifts. Yeah, that's where this really makes a big difference There's it's there's so much detail in a compound lift And I mean you guys have know this for sure like how many times have you done a bench a squat any of these compound lifts?  That's right You get so good at it and then there's those times when you're fully rested you're fully fed You've been consistent with your lifting and then you go hit that thing and you can you're twice as strong and the ball goes twice You're right you're right because you have the central nervous system adapting and the way it's adapting is because of the frequent practice Your body's getting really good at that movement by the way, it makes a huge huge difference You can have somebody who's got massive pecs and shoulders and triceps that by themselves are very very strong But if they never practice the bench press, they're not going to be able to do nearly as much as they could if they practiced Just that lift so there's that central nervous system adaptation that gets you good at the skill of that Particular lift in other words the muscles are firing in unison you've got your technique you feeling very stable your body feels safe Therefore it outputs more juice to get you to lift more weight But then you also have the muscle building effects and here's what ends up happening especially for natural lifters When you work out you get this spike in muscle protein synthesis that lasts for about 24 to 48 hours in some advanced lifters Maybe as long as 72 hours, but after that it dips down quickly and it doesn't matter if you're still recovering So here's the thing like recovery and adaptation can be two separate things So you can still be sore for five days later, but that muscle building signals gone It was gone two days ago So what the frequent lifting does is it maintains this kind of high muscle building signal Throughout the week and you can do this even with a moderate intensity even light intensity Somewhat sends a muscle building signal. Maybe not as loud as a heavy signal, but it's still there So the frequency just benefits all of these things by the way studies support this you'll see when they'll control for volume In other words same volume throughout the week, but one group worked out three days a week Each body part other group did it once a week the three-day a week Tends to perform better both in strength and in muscle So bet if you only bench once a week and you want your bench press to go up sometimes Just benching twice a week again modify the intensity, right? So it's not hard each time Just doing that alone oftentimes you'll see an increase in your bench press and by the way you tend to see it within the first week This is the crazy thing you'll see it within like one or two weeks and that's what happened to me The first time I benched, you know three days a week. It was like by the third time I felt stronger and I was like what the hell's going on. This is this is absolutely insane now the next one This one's actually quite important. I don't learn this one till later on but all compound lifts all the big lifts They all have another lift that tends to have a lot of carry over to it, right? So like For example, if if my squat goes up my deadlift usually goes up It's like so much carry over for my squat to my deadlift, right? So if I want my deadlift to go up if I just work on my squat It tends to boost it as well where there is a lift for the bench press That's got a tremendous amount of carry over and that's the overhead press if your overhead press goes up 50 pounds You can pretty much bet that you're gonna see a pretty decent increase in your bench press So if you're not practicing getting strong at the overhead press, you're probably missing out on that No, I didn't I didn't see this until I actually got into Full range of motion overhead pressing So I for the longest time I did the you know the bodybuilder shoulder press sitting down in the material military press and you know The shortened reps only going down to 90 degrees. Oh, yeah, you got to go all the way down Yeah, and I just didn't so as the lock out the the hard part for you when you went to bench Yeah, you know, I don't I don't remember. Remember what was like the hardest the whole part of the Yeah, we'll consider this Justin that it's you're not you not only are you not going all the way down, but you're not going all the way Oh, right. Yeah, it's either one. Yeah, so I mean the whole What my point of bringing this up or telling the story is that I was doing overhead press for a long time And and I didn't feel the carry over but the reason why I didn't was because I was you know overhead pressing or shoulder pressing military pressing like a bodybuilder this whole Time under tension Stopping at 90 degrees keeping a slight bend in the elbows not locking out coming down to 90 degrees getting this massive pump on my delts But then I go to do shoulder stuff not I mean go to do bench press don't really see a big difference It wasn't until I started to do a full range of motion shoulder press and full lockout extension and stabilize the top Did I really feel the carry over that and that wasn't till way later on in my career? Yeah, if you show me a guy with a good bench by a guy or girl with a good bench press You typically have someone with a pretty damn good overhead press It's just one of those exercises that and that's the thing sometimes you're stuck in your bench And it's hard to work it out with your bench. So sometimes it's like, okay I'm gonna keep doing my normal bench stuff. I can't figure out how to get that to go up Let me see if I can make my overhead press go up instead and then that and then that'll give me that carry on You think about that too how much more That that puts pressure on you being able to stabilize your shoulder joint in itself It more emphasis on that and so I could see like how that would translate really well and the range of motion point Which you brought up, you know, but also like taking those different degrees and angles of pressing So like even like an incline bench, you know, it's got value. So it's like it's this whole gradual, you know Different angles of force that that you account for with your shoulders and chest Yeah, it helped me it helped me dig out the bottom big time Right because when you think about when you're when you're on a on a deep bench press I mean and you're pulling those shoulders are rolled all the way back Those those triceps that up or back also how stable your core has to be to use that to push yourself out Right when you when you benched like how I used to bench as a kid Which was only coming down to 90 degrees I could have this flimsy core and bench the same amount I could have my feet up on the bench and basically bench the same amount I didn't have to brace very much Because it was all here. It was all in this 90 degrees coming down and pressing up I wasn't getting my entire body involved the overhead press a full range of motion standing overhead press Taught me to connect everything that is what carried over into that like better bench Which brings us to the next point which I think is connected to this which is improving your shoulder mobility and stability this one I figured out Relatively early on just because I saw an ad in a bodybuilding magazine for something called a shoulder horn It was just this plastic thing that you went over your shoulders And he did rotator cuff exercises and I mimicked the exercise at the gym And I couldn't I couldn't believe that I added I added five pounds of my bench press Almost right away just from doing that now people think well, why does that help? Well? Here's why your body will not allow you to To to put out as much strength as it as it can if it thinks it's gonna get hurt Your body just won't do that and if your shoulders are not stable You might be able to lift another 20 pounds But your body's not gonna let you push 20 more pounds because things aren't feeling very stable I had the same sort of epiphany mainly on the rotational end of it So I hit a wall I would always get to a good amount of weight on bench But then my shoulder was the limiting factor where I would start to get pain or there'd be You know some kind of an impingement that inevitably would occur and so I started to Get into more unconventional type of tools and I Researched and found these Indian clubs and started out with lightweight So it was like one pound but really just taking it through the all those ranges of motion that the shoulder joint is capable of and and Really like reteaching it to be able to respond properly helped that added element of stability that that was lacking in my shoulder joint I didn't even realize was lacking and then I started to kind of load it and you can strengthen those muscles just like the rest Well, one of my favorite and I think I did this on my Instagram Probably like six months ago, which is the suspension trainer warm-up where you do W's and you and it's basically like your shoehorn type exercise Yeah, I'm using my body weight that are rubber bands. Yeah, it is and to me it was It was very logical, right like that that this would make a big difference You figure the the you know, the humerus goes there. You have this ball and socket joint, right? That's the shoulder, right? So it's like floating and if you don't wake up all the muscles that are Supporting and stabilizing that floating joint then what do you expect when you load it?  It's gonna get off track It's gonna float around it's gonna move around it's gonna be in stable And that means that's that's energy that you're going to lose in that area right there and a major area That's taking on a lot of direct force. So waking that up and stabilizing that really good You know another good one that Justin you do all the time that I know Sal you talk about about after Justin You know got you doing it. Just the overhead carries.  Well, that's great. You're warming up and getting some blood flowing But you're not really reinforcing the stability in that joint the same way as you are if you're doing something No, the stability the shoulder joint has to match the strength Otherwise, you're gonna hurt yourself or the risk of injury is quite high and again the body Senses this in fact, you know, there's been studies that have been done on this where people will try to exert max force and And and then they'll have there'll be some kind of an emergency and you'll see them exert even more force than that Because their body overrides the you know The story of the mom, you know moving the car lifting the car to save their kid and later They realize they like ripped their muscle off the bone correct like your body won't let you and there's also just a logical component Like imagine if you're pushing a heavy cart with a stick But the stick is got like it's like half of the stick is a spring like it's you're not gonna be able to push it Very far because you can't push the the force all the way through it would be much more effective if the stick was You know strong stable and rigid and rigid now I can push the cart with a lot more force So strengthening your just the muscles around the the shoulder joint that stabilize it the scapula So this is there's other parts of the shoulder joint, right? You have the shoulder the humerus But you also have the scapula that needs to be very stable and strong as well This is where some people have issues with like winging you see is when they bench press and their shoulder blade will pop out That could be an issue with maybe their serratus muscle or anterior It's just all shoulder stability issues and this was one of my favorite things to do Whenever I would get a lifter who hired me somebody who's already worked out and I'd say to them You know I'd watch them bench this I bet I could add 10 pounds through bench press in you know the next three weeks Which they'd be like I I dare you let me see what you can do I'd strain I'd work on their shoulder mobility and stability and boom there goes another 10 pounds on the bench press Yeah made that big this is why the suspension trainer w's are my favorite because you get you with the way the w works Is you're kind of like it's kind of a row With an external rotation by the way, I want to I want to just caution everybody if you do that Start very easy because it's it's a it's a very difficult exercise. It looks easy, but it's not especially when you get to the top Well, it's great about that as you can kind of walk close to the anchor for intensity and back You know for less. So it's it's very manageable. Yeah Yeah, I mean and the idea is is to get controlled in it not see how how hard you can make it, right? It's thank you. Yeah stabilization exercises are like that.  Yeah, exactly. I I always I mean I'm doing 15 reps slow control Pausing at the end like that. I mean you're just you're trying to wake All of that up and then I'll go right for that. So I'll do that for like two sets Right, I'll do two sets of 15 of that and then I'll go right into deep push-ups on the suspension trainer So I'll go in and that really just kind of solidifies it and again not going hard I'm not trying to make it the hardest push-up ever It's a real basic angle. All I'm doing that was taking it through its full range motion right after I woke up those shoulders Stabilized it a little instability on the suspension trainer then go over to a barbell press. Oh, I feel so good. Yeah, that's excellent We we still have suspension training. Yeah. Yeah. Yeah was at mine pump store.com some people get those All right now. Let's talk about the the technique. Let's get down to the technique of the bench press because It is a very technical lift. It's actually one of the more Technical lifts that you can do It's not just pushing up a bar off your chest. So the first thing that's important is to have An arch in your in your low back You want your hips on the bench?  You don't want to flat back flat back can cause the shoulders to roll forward Um, and you can cause problems with the shoulders to talk about why that's not dangerous for a bench press where we know That's dangerous when you talk about other exercises, right? You're talking about vertical forces versus horizontal forces And so when you put yourself in that position the horizontal forces of the load is going to go direct Right there towards the chest and then the extension of the arms So really like the lower half of your body you have to be concerned with stabilizing and generating that Anchoring uh effect. Yeah, I know the the the weight is anchored and up on your upper back So my my low back can be arched, but I'm not putting weight on my low back The weight is on my upper back that's supporting So you want that strong arch? It also lifts the chest and allows you to really activate the chest more as well Because if you roll the shoulders forward, you're going to find that you're going to just feel it more in your front delts And maybe even cause problems with your bicep tendon In fact, sometimes people will feel pain in the front of their shoulder and my shoulder It's the bicep tendon that's inflamed from oftentimes poor poor technique. Here's another one. Um, activate your lats I remember when I first heard this I'm like, what like why would I want to activate my lats? I'm trying to push the weight away chest exercise. Yeah now bring it in But then I remember when I first tried it, um, you know, I gripped the bar real tight And then I activated my lats and kept them tight and then I dropped bring the bar down It was like I felt way more stable. Oh, yeah with the lift way more stable You feel all this control that you didn't have it was sort of like the weight was moving you versus you're You know allowing it to to move and I love that. I love gripping the bar now Yes, and then also like just trying to you know bend the bar part Like I'm I'm literally trying to like bend the bar and that helps me to activate those lats more effectively Yeah staying tight is very important which brings me to like the leg drive I remember hearing people say this like Put your feet in the floor and drive with your legs.  Yeah, I'm not squatting like I'm just bench pressing And then I remember I tried it and I felt so much stronger and it didn't make sense to me and still I Until I learned about how the central nervous system fires And really it's about this look if I act if I'm trying to To lift something and let's say I'm trying to do something with my right arm And I keep the rest of my body relaxed my cns is not going to fire As forcefully as when I tighten everything up. By the way, this is a natural thing Like when you go open a tight jar or go do something that's very challenging You'll find everything in your body tense up naturally including your face This is because the central nervous system fires with more force When it's activated and mass versus when it's isolated It's a much louder more powerful signal when you get more muscles involved in that actually like helps you to generate more force overall And so to get your legs involved is actually a massive advantage In generating more force, which helps you then propel the way to way This is a hard one for me. It took me a long time to figure this out Like it I still don't think I'm good at this like I think that it's a definitely a technique and a practice thing that Um for the and I think a lot of it is because of how I bench pressed like a bodybuilder for so long Where I wasn't thinking about my core and the rest of my body And so here I am in the back half of my training career still trying to piece this together and I catch myself with bad habits I catch myself get under there I go through like all my cues rolling the shoulders back and get bending the bar doing stuff and then I Forget the lower forget the lower body It's just it's so hard for me to remember to do that where I find I'm better at it is when I go through the checks I actually do that that arch and then I brace the core and then I and then I like then I grip the floor So it's like a core the core braces and I even like squeeze my glutes in that arch position And then that's that's what kind of lights up my yeah, you should feel your glutes should be turned on It should not be off and just relax on it should be pushing Almost like you're gonna push your butt up off the bench You can't do that obviously that makes you unstable But you want to feel that and there's a couple different ways to do this Now the one the the way to teach it to most people Is feet are flat on the floor and you're driving with the legs keeping everything tight while you're doing it The other way to do it, which is a little more advanced is you bring the feet back So that's your your your toes are in the floor and that this is how I like to do it because it keeps me really really tight But it's more of an advanced way of lifting you really get your quads to screen Yeah, so I'm just like my feet are back here and I'm squeezing now Some uh, if you're a competitor if you're going to compete in the bench press Some organizations don't allow you to do that some organizations require you to keep benching like that too To keep your feet flat. I didn't know that yeah, so but but some of them allow you to pull the toes back But for me when I bring the feet back like that because my quads are quite tight anyway It's like everything feels very tight and then when I drive my body doesn't budge But I'm driving everything feels real turned on and of course and then I can you know lift more weight All right, let's talk about advanced techniques, right advanced ways of getting yourself to to lift How do we add in variable resistance? Chains bands all the toys. Yeah. Yeah, so the first one. This is the easiest one doesn't require any Additional equipment is to to focus on pausing Your bench press repetition and folk and then strengthening your areas of weakness For most people the area of weakness is at the bottom other people. It's at the top But let's say it's at the bottom right let's say when you you notice when you bench That the hardest part is that first five inches right off the bench How can I get but then after that it gets much easier, right? How can I improve upon that? Well, one thing you can do is you can bench press bring the bar down to your chest Stay tight. Don't lose connection Hold it at your chest for you know, three to five seconds and then pressing that isometric in that portion of the rep We'll get you stronger in that portion of the repetition Actually, I did this for so long that I made that weakness one of my strengths now It's my strength is at the bottom. Well, this is another great way to build in that frequency that we talked about Right. So this is how I would do something like this. I would have a day where You know, I'm messing with you know isometric stuff and tempo stuff for a whole workout So like I'll do a bench. This is something I just recently did So I one of the days this last four or five days that we were we hadn't seen each other I told you I did all benching and squatting basically. Well one of the days I was benching I was going heavy another day was all tempo stuff super light like I'm working with 135 Which is really really lightweight for bench press for me But then I'm doing like the pausing at the bottom or I'm doing like an eight second negative It's really slow negative just tears me up. I love it. Yeah, real. So or I was doing I did an alternate incline dumbbell press where I come down and then I actually don't lock out I keep a slight bend so my chest is at the almost like the contracted position And it's stabilizing where the other one goes down and then I press up And I have to I'm working with 50 pound dumbbells 135 So I'm not going to do a lot of damage like I did on the the previous workout where I was lifting like 215 for reps That's really going to do a lot of damage to me. So this is how you build in the frequency I think is you use tools like these to be able to do another day of work But then you do light lighter work another advanced technique is just to Literally unrack a very heavy bench press hold it for about five to 10 seconds and then rack it back up Just that stabilizing at the top boy What is that turn everything on especially if your lockout is where you have an issue where You'll find that as your bench once you get past halfway you get kind of stuck Try just unracking a heavy weight and just holding it for five to 10 seconds and doing that for a spotter for those kinds of things Yes, that's a very that's why it's advanced. Yeah, but yeah, I love doing that because it's too acclimating towards Um, you know familiarizing yourself with heavier weight. I think it's just an important thing to do If that's like your goal is really to start moving weight and getting stronger I think it's it's important to also kind of feel your way up And so there's you know, there's another fractional weight plates too is another kind of a technique where you can add in Uh, like one pound at a time. Yeah, it's like you barely feel it. Um, it's it's one of those things you just slowly Uh, you know gradually like add load, but like in in a very very small amount Um, it's it's definitely like one of those it's going to take a bit of time to get you through But a lot of times it helps you get past some plateaus where you got stuck Yeah, I've always wanted to try that I've always wanted to do where like I work out modern intensity I would love to see how this works, right modern intense I'm not going to failure, but I'm going kind of hard And then all I do is every week I add a total of one pound to the lift So every single week non-stop modern intensity half a pound on each side And just see what ends up happening in terms of my progress I have a feeling that I probably progress pretty well For a while before my body would start to have you done that before justin. I've never done that before I've done it before yeah And it was great because I was in a gym where that was like it was a lot of olympic lifters and people that like had the fractional Plates and like they didn't even have magnets That they would put on to the side and I never had thought about that But it just it makes total logical sense, uh, and you really don't Necessarily feel it right away, but it's you once you start building up the volume That's where you really start. Yeah, what's it?  I mean my low it's the whole progressive overload sort of yeah He lifts up a baby, you know calf every single day until it grows up and of course he gets stronger That's the that's progressive overload, right? Bands have to be my favorite. Uh, they feel the most smooth Um, I love just a very very smooth I can also do speed with bands, which you can't really do with a lot of other things So some what I'll do is is and this is for power Power definitely contributes to and I mean by when I say power I mean the speed at which you lift I would take let's say my max bench was 300 pounds I'd put maybe 135 pounds on but then I'd put heavy bands on And then my goal is to lower the weight down to my chest real controlled and then push it up as fast as I could Almost like I'm trying to throw the weight out of my hands and just practice speed So and I'm not even going anywhere close to failure. I'm just like one or two of those And man, I would notice a huge carryover in the speed of my heavy bench like my heavy bench would move faster because of that Well, it's another great example time going back to the frequency topic, right? Here's another tool that you use for a great frequency day not going to do a lot of damage, right? Doing band work speed work like that where you're going really really lightweight or doing just bands by themselves like doing speed work You're not going to do a lot of damage, but a great way to build frequency for this I would throw in like even body body weight stuff here or suspension trainer type work here too I think that's an yeah an underrated tool for building your bench Especially when we talk about building frequency You don't want if you build frequency and you lift your chest three days a week You do not want it to be barbells and dumbbells every single lift or else you're going to end up probably overtrain what I love about the a suspension trainer like doing just like some presses and You know putting more intensity on that Right away just holding yourself in place in that plank position really exposes any little weakness and instability It's glaring at that point into it and even every incremental Angle of the way down to and then the way up It's it's a struggle. And so it's it's a very valuable Exercise then that applies and translates nicely. Yeah, we don't think I like to do with the for speed with the suspension trainer And I won't set this very low because we're looking for speed As I'll do the deep push-up right go all the way down the bottom and then from there and again This is an advanced technique. You have to have good stability My goal is to press myself up to a standing position with it with speed, right? So I'm focusing on speed with this really nice range of motion and I do notice a good carry over One time and I haven't done this in a long time I use the device that hooked on the barbell So you can put plates on it and when you lower the weight the device hits the floor unhooks from the bench and then you lift So you like overload the negative, which is actually quite interesting It's actually a very interesting feeling to do a heavy negative them with the norm Well, I mean that's We awesome right if you don't have a spotter right because that's what I remember as a kid We used to we used to love negatives We used to love putting when back when I couldn't even bench 225 throwing 315 on the bar Having your friends help you have your friends, you know help you down like that There's some there's some tremendous value to that. I just boy does it wreck you It does that so I mean I'm careful with teaching techniques like that because one I think we ordered this correctly right with the posture being your number one thing to Frequency man. I cannot stress that that will be the biggest game changer for most people Most people are not training their chest three days a week just doing that But if you do that you can't have heavy bench in Dumbbell day and then followed by heavy negatives the next day in the gym You'll just trash your chest and you won't give it you won't give it the recovery that it needs and so You know that heavy negatives would replace like a you know heavy bench press day for me Now chains is another easy way to do this kind of progressive resistance You could buy these at your hardware store and essentially what you're doing is you're hanging the chain off the bar As you lower the weight the chain hits the ground thus making the weight lighter So the weight is heaviest at the top lightest at the bottom Which kind of matches your typical strength curve on your bench right because you're weakest at the bottom strongest at the top You got to get a long enough chain to pull it off Yes, you wanted to coil down on the ground as you're as you're coming down so that way Yeah, you do lose some weight and then you gain weight as you can then press In your strongest part of the the strength Yeah, and one thing you can also do with the chain is you hang the chain and at the bottom You put a lot of chain so that the top it's real heavy and as soon as you go down It gets so much lighter because most of the weight is on the bottom Of the chain but again that progressive resistance and you know, it's funny. This this was again This was I think the soviets were the ones to really figure this out Power lifters started doing this kind of stuff and what I love now is you're now starting to see like bodybuilders and stuff Utilizing progressive resistance because it's not just going to make you stronger It makes you build. Are you sure they're not just putting on their chest for pictures? Or they'll attach it to machines, which drives me crazy. I guess some of those photos. Yeah. Well, there you go. Look at 42 Look if you like our information head over to mind pump free calm and check out all of our guides and books Totally free lots of great information. You can also find all of us on instagram So you can find just in a mine pump justin me at mine pump salin adam at mine pump adam Everything you do as a trainer is selling now. You might not be selling For money always you might not be selling products always or even services always But you're constantly selling ideas. In fact, here you are talking to mrs. Johnson who has never exercised can


The moment everyone waits for each week on the program Delta dentals. Can you guess this tight? It's really can't Mike Vrable guess this tight and can he I think I can Pretty smile perfect little nose. Is that our quarterback Ryan Tenahill? That was gonna be my guess coach nice You're playing you're over 500 now for the year Yeah, well above well above 500 on the year talk to me about what you need from Ryan Tenahill This week and the rest of the year. Well, I'll just continue to lead our offense and you know, there has been some some moving parts There's been some some guys that have been in and out I Will always value and appreciate his toughness And then what we need from Ryan is just to continue to to take care of the football to get us in the right play To to understand where where we need to go with the football when we throw it Get us in the right play when we run it based on on the looks and what we're coaching them that week and Just just make sure that he continues to lead our football team and you know find find ways to win football games


Hi, welcome. You're welcome to Genetec booth. Right now here I'm introducing you some new stuff from Genetec So first I want to introduce the product line that Raspberry Pi like developer board we have Raspberry Pi form factor boards with NSP Rockchip and logic Chipset on board. Nice. They're right here. Yeah, right right here with the 3568 3566 905X3 and NSP IMX8 and mini. Yes So that give you a lot of benefit give the end user a customer developer a lot of benefits They can choose them which I should see that they like And it's in the form factor that's compatible with the whole Raspberry Pi market Yes standard Raspberry Pi. We have the different SOC that can Compatible or compete with the Pi 1, Pi 2 and the Pi 3 and the Pi 4 So the idea is to bring more more choice more performance more Yeah, more someone some customer. They need the best performance someone. They need them Lowest cost someone they want longevity Some someone they need them why the temporary range? Industrial grade so we have all on one Can you introduce one by one? So what are we looking at here? Okay, yeah, this is a bit based on Rockchip set Rockchip And has all the ports yeah all ports that is not the important thing a mostly important thing that is It is supposed to both Linux and Android and we have a Linux BSP that is so quite a similar to Raspberry Pi OS so the developer who already developed the Raspberry Pi application based on Linux They can move their application to this platform very quickly And so this is this one These two. Yeah, actually all of them have have this feature And what's what's the Linux support? Linux so we can support York to want to and Debian and Smooth good GPU acceleration is possible. Oh, yeah, GPS acceleration is there And that's based on open source drivers or blobs that are somehow supported and provided that just work Yeah, and all these GPUs there and This one, what's the little board we see there? This one is some very low-cost Rockchip 3122 based Raspberry Pi alternative report the benefit is it's only have Codecore a 7 but the cost is a beautiful So it's easy to be used for the cost sensitive applications It also support Linux and Android How beautiful pressing and we're talking about like very affordable for great performance they can think about the pie ones cost can be the same level of To compare to our our boards That's paper. I want the pie one is what's the chipset there that they use there use the bro-com chipset All right, so you provide the alternative for people who want to do more Yeah Also, there is some shortage issues in the past three years for bro-com chipset Sorry to that that that pain that goes to the market to the industry for years So by having more choice Then it's more chance you find something on the market because some is more available than other some chipset is better less challenging yeah someone some has a more more Performance higher performance some has a lower cost Also, there is a one of the key product that we are we are doing based on rock chip There there is a TPU inside So that's That's the 35 was 68 from rock chip 3568 and then it has it's kind of like AI. Yeah AI capability inside Around the two T two tops Any chance you can do a small like this with the 3588 I do other stuff with the 3588 Good question actually It's not fair that we put such kind of small stuff put a very strong chipset so see from a from a rock chip like the 3588 because it has a Lot of interface that we cannot lead out all the useful interface on such kind of a small board So it's not a good idea for doing this For sure, we could do that by demand, but it's not our plan to make such kind of board We want to we already have a 3588 board development and board with a more interface We lead out all the interface as they may in as they may out every day as me P And that's the bigger board that has everything. Yeah, and we have a song a system on module 3588 module then Customer or or genetic I can do a carry board to lead out the necessary parts And sometimes even if it's a very powerful CPU some people want to do just one thing and somehow they don't need so many connectors But that then they work with you to make a smaller board with what they need We have some already so if they don't need all the parts or they just need this Certain part they can use our song and do a very simple or daughter board I mean carry a board then that they can get what they want and which one is the NXP is one of these, right? Could be this yeah, yeah Yeah, those two yeah, right they all look so similar Yeah All right, but by doing things again and again you you get experience to just make things work better and smoother You have a lot of experience, right? I That's for more than 10 years for doing arm based and a board for industrial use When you look when I look here the s905 x3 You've been working with the arm logic for so long And you you know how to make like for set the box, but then it's useful for many different markets also From to say a logic is trying to our target also for for the market for vertical market by using their chipset, but compared to NSP compared to Rockchip They are still have some ways some work to do and you help them bet with that basically I'm happy yeah, and so on this kind of device usually it's it's like Android TV or something like that, but It can run Linux. Oh, yeah, there is a Linux But most popular OS is still on MLogic is the Android because it's very smooth Yeah, it's very smooth and MLogic already baked a very good than Android ASP BSP on top of their chipsets already So I Recommended that customer who want to use the MLogic choose Android rather than Linux But even with Android you can do a lot of embedded stuff Android for embedded is also a big potential. I cannot say that You know right now Android OS is a bigger and bigger so for the embedded Applications that is not a good sign All right, and what are we looking at here? What does this row down here? Okay? That's the songs system on modules made by gene developer and manufactured by genie attack This is a Q7 When I look it says three five six eight Industrial level right and we also have a smart So genie attack the role is to bring Marty's so see to different form factor follow the industrial standard and Make a make the product ready for Customers or developers to choose not all not only from one so see Marty I so see and When you work with a different so see you don't have to start over your Expertise from the previous so see because it's arm. It's one ecosystem Some things they they work still there are a lot of a difference even they are all based on arm cortex and something a 55 is But still there there is a lot of difference Some people are talking about system ready and stuff like that where did you want to one USB stick or whatever? And it just boots on all the different arm processors Okay Actually that is For the students that that is That is a fan but for the real industrial users they they already choose what OS they want They they don't need the Marty boot from a different from for different OS from a USB stick and this one there That's a rock chip based a new standard song called OSM open standard the modi that is a large one the OS and OSM air is a based on a rock chip chipset and This one this one is a new Is an engineer sample is not looks so beautiful, but these OSM based on renaissance chipset So it's right here on yes, maybe So you have partnership going on with their renaissance to bring Bring their chipset to song and the two developer board with the Cortex a 55 and m33 a lot of interesting Combination there for the embedded world So it's nice to see you in Europe at the embedded world. It's been a good show for you finally Three years. Yeah, it's been a strange three years. No I'm believable three years, but I'm happy that today. I'm here in the embedded world and as I Already saw a lot of good friend that partners customers and they gave us a lot of good feedbacks. We're You said it Is your company full speed like normal like before COVID? Everything is like normal now more than that because of we lost a lot of things during the past or three years We must work even harder than before To gain back a lot of things So it's full speed if people visit you in the office. It's just gonna be very very very busy and we're loaded and I Guess constant Meetings the whole show people coming and saying they want to do that They would do this and with you they can do it a Lot of things they can do but we cannot do everything We are open to discuss their demands. All right, cool. Thanks a lot. Thank you