Rydyn ni'n喔ch gyda. Rydyn ni'n byw i'n roddwyd i enfcampu EFM. Mae'r Tym projoct, mae'n ein gweithio'r computer a'r Mengels Rory. Fawr iawn. Mae'n gwneud i'r swyddo, mae'r campfa hefyd yna yn ddiwedd ar unrhyw bwysig, felly nhw'n llunio, a gallai yn cael mwy yng ngosig morrif losai. But, yes, this is the Tim project. This is the story of how I learnt about computing. So, back in 2010 I was about to start my GCSEs. I was just finishing my GCSEs, start my A-levels, and I hadn't really decided what course I wanted to do, but electronics looked interesting. Never done at GCSE level or anything before. So, had a look at that, first modulus on logic gates and various things, I was like, ah, that's interesting. I don't know how those work. But because I haven't done any electronics before, I'll do some research before I actually go on the course. So I started looking at... I started looking on YouTube for videos on how logic gates work Bydd meelio gyda'r unigon ym nifer yma, a'i weithfawr newydd yn fideo yn y ffrifwyr hath o roi o'r transisteis. Ond rwy'n ai wnes eich rhan o'r ffrifwyr hath o'r ffrifwyr, roi oherwydd fawr. Mae'r cyhoeddem yn oed Fyshedd cyhoeddfa, a eisoedd wedyn i wneud i willo pobl i ddwylo, i ddwylo bod ni i ddwylo o'r ffrifwyr hath o'r ffrifwyr. mae'r riliadu eichweithio cyntaf o'da'r collidog hyd yn ddedig. Gweithio fyddwn i'r llwyddiadau pa'r llwyddiadau, mae o'r grinfodau o'r llwyddiadau.. Ac drwy'n dechreu ac mae'r hyn o throwdoedio'n blaes. Fe hynny roeddam i'r llwyddiadau ac mae hyn oed yn ei ddod. Mewn gwahanol maen nhw'n ei ddod o'r holl ardedd. Mae ymwneud yn ynghyd yn debyg am y ddigonwch o'r ffordd hwn yn ymgyrchol, ond gwysig yn y peth mlynedd i'i — yn ymwybodol o'r dweud hwn yn rwyfyniol gyda'i rewle sy'n mynd i ddweud. Mae'r rewle sy'n mynd i'ch beth yw pethau i'ch gweld. Oes i'r ffordd yw sy'n mynd iddo ni chroeddiad hynny o ran i'r rewle, ond ychydig ei ddweud o leodra ni'n mewn gweld i hebdyniol o'r gwyll credits. gan ychydig i wneud y cyffredinol, yna i'r ddweud y ddweud y 2a a B o'r ddweud a iddi am wneud o'r ddweud o'r eu ddweud wrth gwrs, mae'n gweithio'r cwmhysel oherwydd mae'n amser os mae'r ddweud yn ddim yn ei ddweud, ac mae'n gweithio'r ddweud. Rwy'n cael ei gael fy rhai o'r credu i'r ddweud i'r ddweud o'r ddweud o'r ddweud i'r ddweud o'r ddweud o'r credu'r ddweud ac mae'r ffordd yw Tim I. Yn ystod y'r ffordd bwysig o cyfnogol. Yn ystod, mae'n meddwl i'r ffordd. Mae'r ffordd yn y 0 o'r 1 o'r 1 o'r 1 o'r 1 o'r 1. Mae'n meddwl i'r lle i gael y cas i ddweud o'r ddweud. Mae'n ffordd yn y ddweud o'r ddweud. Mae'n bwysig, a'r ffordd yn y dyfodd yn y ddweud. felly mae'n meddwl arall. Rhywodwch ymdill arall a gallwch gweld cynllunteni rywbeth ymdill, ond mae'r hun am 16 barn yn ei ddỷ. Mae'n ardych no'r hefyd o meddwl oherwydd mae'n ei ddechrau'r llyth credu fel sefydlu eich meddlion i fod i'r sgolion yn ei gyrhan. Mae'r cyfnod yn rhaid. Fe wyddech chi'n meddwl teimlo'r cyndor li, gofio'r ystod y peth yma, a wyddech chi'n meddwl ar rai mewn meddwyd. Tym 3, rwyf, rwyf wedi gwirionedd ac yn ymddangos byddi yma, rydyn ni'n gweithio ar y gofio, mae gennym yn y twg pob, mae'r rydyn ni'n mynd i'r fath i siwad, ond li'n rydyn llwyddo. Cynnu'r pwysig, for adder was a terrible terrible idea and redesigned it. And that whole of the previous circuit, was condensed down to about four relays, rather than ten or so that was there. And that allowed me to put together a whole load of extra bits and make full adders instead, which meant I could now add up to 16, you know, almost easy in my exams but not quite. So, felly dyna'r pwysig gyda'n ei zeidio yn gwneud dros awyr. Felly dwi'n cael falch, mawr iddyntill, a mae gennyddio'r cyfeirydd. Felly, yna'r cyflwy flynyddiad r functioning mewn cyflwy flynyddiadau. Basically I got Tim 4 was a just a Tim 3 with a bit added on to make it do up to 4 bits rather than 3 bits. Tim 5 was Tim 4 plus a load more memory and calculations, sequencing circuits and stuff. So in the middle there we've got two 4 bit registers which hold data and it's going through the computer. Those are all made out of car relays. The reason why this project is titled Making a Computer from Scrap is because I didn't buy anything for this.  So a lot of these are car relays, a lot of these are out of old cash machines that were made at the farm. A lot of them are washing machine stuff and out of a microwave or whatever I could find. This lovely item was wired up pretty much, I put down a relay and then sold it up where it was. It meant you ended up with what you see there which is amazingly it worked and there's a video online of it working. Basically it could count up and do multiplications so you put in two numbers and it would add another number to it repetitively to basically multiply it. It was 4 bits so it could do up to 32 in total with the carry bit. It worked but I was like right, I kind of need to rebuild this because I can't move it because it's a pile of relays on a desk or loosely wired together. So I built Tim6 which was basically the same idea but everything had been rewired. To give you an idea of the problems I was starting to get of not designing any of this beforehand putting relays down and soldering them up. On the right there you can see the wiring on the underside which is not a wireman would scream in horror at that. It's all point to point rat nest wiring rather than any looming of data bus or anything. It's just what's the shortest bit of wire I can use to avoid spending money on it. So it was all found parts which is why nothing quite matches. You've got different car relays on the left and right doing the memory and then all sorts of mishmash of stuff in the middle. This thing kind of worked but there was a fault in it. After many, many months and while I was taking the part again it turns out one of the capacitors in the top might wasn't had a dodgy cell joint but I didn't know that at the time. Basically the problem was I had no second diagram and you know when you've written a bit of code and you didn't bother putting the comments in and then you come back and a couple of months later it's like I have no idea what any of this does. This was basically this whole project up to this point. I wanted to redo this properly. At this point I still had a calculator so it was just add numbers but there was no program. It just kind of did exactly what it was wired to do. I'm pretty sure at this point I could make a full computer. This was about a year later at this point. I spent up to Tim Sixth was a couple of months of playing around with relays. I was like right, I want to do a proper computer but I am going to have to do some proper circuit diagrams. So most people at this point would download some circuit diagram designing tool. I opened up Microsoft Paint. Don't do that for your circuit diagrams but I didn't know any better at the time. This whole thing is a learning project in many ways, more ways than one. So I was trying to learn computing, electronics, wiring, soldering all at the same time. So a lot of it kind of shows badly with that. But things were working up to this point. The other problem I had with building a whole computer was I only have what I could find. I didn't want to buy any relays because they cost money and at that point I was still a school kid. I wasn't earning much money. So I was like right, I'm not going to waste any money on relays. So I scrounced around as hard as I could, found a route, managed to scrounge about 200 relays. So I was like what can I build out of that? So I started designing things and these are some of my beautiful paint arts that I drew up. I still don't know why or how I managed to draw such nice diagrams in paint. But as you can see, basically the idea was on the left was the first design, which is basically Tim V with the 4-bit registers. A much bigger, more complicated, arithmetic logic unit, the ALU in the middle, that could do different things. Had this huge multiplex at the bottom to get all those different 4-bit numbers down to one 4-bit number and put that in another register. And then I was like 4-bit, I've got some spare relays, I could probably squeeze out to 5-bit, but that makes the ALU even bigger and at this point just a 5-bit ALU is going to cost me 40 relays and then the multiplex at the bottom is going to be another 40. And I was using most of my relays. I don't really like this design, it's not a neat way of doing things. So I came up with a 1-bit ALU, which could actually only use 12 relays in the end, so I realised that if I switch through every single digit in the register individually and just have a little bit of memory that saves the ALU state as it's going through, I can actually just do a series ALU so it does 1-bit at a time, so it has the benefit of A, less relays, but B, variable bit width, so I could then have a 4-bit, have an 8-bit, have a 32-bit if I wanted to, if I had that many relays. So at this point I was like, well, that's just saved me a ton of relays.  So the main problem with relays is trying to get memory. Memory is expensive in terms of every bit is at least two relays and you have to have multiple registers of 8-bit wide and you don't really want to do that. So to store the program I made this punch tape stuff, so we had a lot of seat printers around and I hacked one up to be a tape reader and then I hacked another one, a print punch tape. So what it has is a load of LEDs and photo diodes that as this tape is going through it reads the tape of it, reads the program of it and instead of most computers where you run the tape tape into the memory and then run it from memory, this one runs directly from the tape, you can see down the side here there's a clock pulse that clocks the relays as it's going through. So this meant I could have infinitely long programs in my Turing Complete computers I could do, whatever crazy things I wanted to do with it, but obviously I still like to build it at this point so I designed this great thing and all these plans are like, never am I ever going to get this built, but let's go, let's try. So first I built the ALU just to check obviously that one bit ALU idea works. It was great, it worked with a bit of tweaking, a bit of debugging, it worked exactly as I planned. So I was like, that's cool, let's add some registers to that. So that made the ALU unit. Then I was like, can I work out how to control this thing? So I had to basically hard code, I came up with an instruction set which is as simple as possible to implement. So there's eight bits on the punch tape. First four bits are the address for that instruction and the second four bits are the instruction itself. These were entirely designed to be as simple as possible to code, encode into a relay computer just using the wiring. So I was like, right, I've designed this instruction set, I've got to try and wire this in, hard wire this design of instruction set into the relays. So I managed to get that bit working. At this point I had to get the tape really working and that took me a very, very long time because for some reason the photo transistors kept dying and I was like, I'm not used to relays which don't die for anything.  And it turns out the earth lead had fallen off my solar gun so it was frying it all with like 240 volts every time I was putting it through. Obviously a very low current. The way I picked this up was because I was like, right, I'm going to do full anti-static and have the mats down and have the wristband on when I was soldering something up and touching the other end. I was like, ow, ow, ow. I was like, that's not ideal. Why is that getting what feels like mains volt? Oh, so after fixing that the tape really worked. So that was that problem fixed. At this point again it was just a pile of relays on the table so I had to come up with some way of moving it round.   Put the control section on the side, that'll go there. Register is going down on the other side, it's quite neat. And then, yeah, tape really goes in the back. Nice splat front, perfect. So that's kind of how this thing came about.  I'm not used to using this on Google Drive, there you go. So, yep, good. So essentially this computer runs on Harvard architecture which is the idea of, it runs off of paper tape rather than on the computer memory itself. So it has a separate store for program and data. The computer has five registers, one working register and four down the side as the general use storage registers. And then I came up with a way of doing a really basic memory type using capacitors and diodes. So I've got 12 bytes of capacitor diode RAM. And, yeah, the whole thing in the end used 160 relays. Has a full 8 hertz clock rate. And full 16 bytes of memory if you include the registers. So blistering speeds and not quite running crisis yet. But, yeah, amazingly, after I've wired it all together and spent forever debugging this, I mean forever. It's still my beautiful rat nested wiring. I didn't learn anything on that that's fun at this point. Still trying to use as little wiring as possible. There's probably several thousand solder joints in there all badly done by 16-year-old me. And none of it's insulated. All of it runs on 12 volts, fortunately for everyone's sake. It consumes about five amps of power when it's up to full chat. And can do basic addition entirely with it. But the whole point of the project was, you know, I just found an idea of, you know, I realised I could build computers out of relays. I was like, OK, what's the logical extreme of doing this with what I've got? And, yeah, so what we end up with was Tim Aig. By the way, the name Tim, I just had to pick a name and Tim was a good name. So I pretended it was an acronym for a while. I was like, no, no, it's just, I just picked a name around him pretty much. But, yeah, end up with, so Tim Aig is the kind of culmination of the two years that was that project. And I took it round various places doing talks. It turns out when you have a whole computer made out of relays in a really nice clear box that opens out on the table with all the different chunks, it's actually a really good way of teaching computer hardware. Because one of the problems is, these days, or at least in my opinion, is that everyone learns software these days, or at least everyone here probably learns software, you know, how to write programmes and, you know, how to do Python and all the rest of it. But how does the computer work? You know, you could give out kids' rasa pies and all the rest of it. And it's like, right, there's this magic black box. If you put code in, it's, you know, it does these magic things. So how does it work? I don't know. It has millions of transistors that do crazy things. Okay, if you have a picture of it, no, no one has a picture of it.  They're like this big, you can see them. There's the ALU, the logic unit. It does number things. There's the control sector. There's the programme on a punch tape that's reading through it. Here's all these flashing LEDs that you can see the programme stepping through eight hertz, rather than, bang, and it's done. So, I mean, this was, although this was a learning tool for myself, it's actually been quite a good educational tool having taken it around a few schools. And, you know, just showing this is how computers work. And, yeah, it's been not the most reliable piece of kit, as you can imagine. But in a minute, I'm hoping to demonstrate it, and see whether it's survived the trip from the car to my tent and then the tent to here. But, yeah, I thought we'd covered that. Just going back on the programme, I made a programme called The Basic Language of Tim, or BLT, which is a nice sandwich. Again, my naming scheme is entirely arbitrary. You can see here on the right the instruction set that I wrote for it. So, you've got eight different logic processes. You've got addition and then a load of simpler ones. You've got all the addresses at the bottom left for the different registers. You can load to, load from. Looping on a punch tape is interesting. Instead of, like a normal programme where you can just jump, this is the kind of more traditional Turing machine style of when it sees a loop command, it has to rewind the tape until it sees a start loop command and then it runs it forwards again. If statements are similar, say you have, if it sees an if statement, it just stops, it keeps running the tape, but it stops executing commands until it gets to an end if and then it will start executing commands again unless that statement isn't true in which case it will just run as usual. So, there's a lot of interesting working round on the punch tape there, but I think it's technically Turing complete. Turing complete is quite a difficult definition of all the different things that a computer has to be able to do, but I think with conditional branching, aka if statements and looping, it can kind of do nested loops. Obviously, being able to loop within a loop is difficult. I did kind of implement that, but a lot of things in this computer kind of work, but I did actually write a programme in the end that could do full simultaneous equations using matrix algebra, which was about 10 metres long. I wrote, for the sake of myself writing programmes, I wrote an assembly language in the simulator so I could run it all on the computer first before printing it out, because debugging on paper tapes and like that. So, I wrote some ridiculous programmes for this thing. Probably the most complicated programme that Simon managed to actually run is the Fibonacci sequence, which is a lot simpler, but recently I added, basically, Tim had been sat under my bed for the last five years, having really done anything with it, but recently I hauled it out, blew the dust off it, because basically there's this fairly terminal problem of somewhere buried deep, deep within the wiring, one of the relays had died, and it was one of the important logic units. I found which one it was many years ago, but just never managed to work out how to get it out. So, and various over the years I'd say, I'm going to do this now. No, it's way too much effort. So, this is another of this. Right, I'm going to do it. Plug the intent on the relay itself, working again. So, I was like, right, run with it, it's fine. So, on the... So, I got it all working again, mostly. It's to the point you could run programmes at least. And I was like, right, the one thing that always really annoyed me about this is you'd run a programme and you'd have nothing to show for it, except for the lights at the front. I'd always really wanted a printer, so I tried designing my own printer and all the rest of that, and it didn't really work, as you can imagine. So, these days, I know a bit more about electronics and stuff, having now done my degree in electronics and going away and spending many more years doing electronics after this. So, I kind of know a bit about protocols and turned that print to parallel ports about the simplest possible protocol you can use. So, it's like a parallel port on it and wired that in, and it can now print with the tape reader. So, I plugged it into the same tape reader it does with this. The text is very small, because, apparently, default text in that has done a pretty tiny font, but technically I could plug this into any printer and it'll print out. So, you can use it like a teletype terminal. It's great in theory, if you know your ASCII code isn't good with switches. But, keyboard's next on the list. But, basically, this then allowed me to write the programme that everyone always does when they first do it. So, it's now going to do Hello World on Relay Computer, which was very satisfying. So, yeah, we'll give it a try. I can't promise anything, but unfortunately, the tape reader has got a little bit worn out. So, it's a bit sluggish on actually reading the programme. The clock speed is set by the motor and the grip on the roller in the tape reader. So, it's not the most reliable setup, but we'll see if it works. The power on switch on the front. We've got the five registers up the front here, which that's the working register at the bottom and the four main registers. It's a nice big rotary switch from the side for selecting which you write to. You've got all the switches at the bottom that give you the option of manually writing data for the registers. And, yeah, currently we've got the Hello World programme ready to go. So, I'll boot it up and see if it will go. The LEDs on the front should start lighting up if it works. I've manually feed it. It's fine. So, that was, hopefully, printed out Hello World. Well, it printed out Hello World twice, but that's close enough. It kind of survived the light in the tent, but I'll just open it up to see if you guys can have a better look inside. If anyone wants to ask any questions while I'm doing that, go ahead. I've ran out of slides, so that's me done for the day. OK, cool. So, I've got a question actually. So, how many hours and all do you reckon it takes as you've put into this? I have no idea. Basically, it was a two-year project, pretty non-stop, but the main bulk of that was designing or doing all the little circuit diagrams in paint, I say little, by several, almost tens of thousands of pixels across. But the actual wiring for this particular model didn't take too long. I mean, each module took me... I mean, I recently Facebook memory has sent me a link to one of the pictures of this, saying, just spend three days wiring this up solid. So, I'm guessing it took me about three days to do the main logic unit. God knows how long it took to actually debug that and get it working. So, basically, it's very modular, so each unit was made separately. And it would... That's that cycle. And then each module was made, each module was debugged, and then they all had to be wired together. Yeah, so, I mean, I can't actually hold this up, but if after the talk you guys want to come and have a look, I can power it up on the desk and show it working and then talk through some of the bits. The great thing about relays is you can just plug LED's on any of it and it lights up and looks really pretty. And also helps for debugging when you can remember what all the LED's do, which 90% of the time I can't. But if I get it to run while open... No, not really. It can't pull the paper tape up. I'll have a fiddle, see if I can get it to work. But if anyone wants to come up and have a look, it's more than welcome to. Does anyone have any other questions? Oh, we've got one over here. Yeah, stay there. Go ahead. Do you have a random question? Have you ever set Tim up on a table on a train just to see what people's reactions would be? I did consider taking it into my final GCSE exam when I had Tim 6. I thought I was told I couldn't because the noise would be distracting. The general idea was to get it to a point where I could run programmes on it. It doesn't really transport very well. Although it is 12 volts and I have considered making it battery powered, but it's not really a PC. I've always wanted to try and get it to... I've always joked about the fact it could run windows if it had enough memory and time. But now I've got a terminal. You could almost write an operating system for it, but I'm not quite sure how much you could actually do with it and how awfully slow it would be. It'd be interesting if it did run windows. How long would it take to boot? Unfortunately, there's not very much light in here, so I'll try and get some data in the relay.


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We're giving away free access to one of you lucky viewers to maps strong Here's how you can win leave a comment below in the first 24 hours that we drop this episode And here's what I want you to do with the comment in today's episode We talk about the best two exercise combos for every body part Here's what I want you to do in the in the comments put down your favorite combinations of exercise for body parts But explain why don't just put a combo out there and expect people to understand Tell us why you like the particular combo make a good case if we pick your comment will notify you And you'll get free access to map strong But you also have to subscribe to this channel and turn on your notifications Okay, do all those things and again if we pick your comment will notify you also We're running a sale this month on a workout program and on a workout program bundle So the program that's on sale is maps anywhere It's an equipment free workout program All you need are bands in your body weight get a great workout build good muscle Sculpt your body and in the bundle that's on sale is called the fit mom bundle Which includes maps anywhere maps anabolic maps it in the intuitive nutrition guide now bundles are already discounted That's why they're bundles, but you can take an additional 50% off that as well So huge savings all month long if you're interested you want to learn more You just want to sign up because you're smart head over to maps fitness products calm and then use the code November 50 November 5 0 no space for that discount by the way all workout programs that we sell Come with a 30-day money-back guarantee so you can literally sign up Do it for a month and if you're not blown away by your results return it and you'll get a full refund So very very cool. We know you're gonna enjoy this episode. So here comes the show I think it's important and we do this a lot right because we trained so many everyday people We always try to put in perspective like the average person what they're gonna do What they're not gonna do and that really tailors how we communicate our information because it makes no it makes no sense To communicate this crazy information if we know that the average person is saying to do it We're just not gonna be feasible for right. Yeah, so I think for the average Not fitness fanatic, but for the average consistent person who works out who's interested in building their body sculpting the body Their health and fitness It's probably very realistic to talk about like the two best Exercises combos you could do for each area of your body because I think the average person or at least the average person I'm talking about now person who's relatively consistent. It's probably what they're gonna do They're probably gonna go to the gym Train their body and they'll do two exercises per body part. Yeah, so which two do they pick? Why pick those two like why are they so valuable and you know I have a bunch off the top of my head that I've written down that I know are always great to exercise combos But I think this would be great. Well, I always like to reduce it down to relatable things, right? And I think we've learned that as coaches is you know, whatever we can do From all the vast amounts of education and different types of techniques out there Like what had the most value to us personally and also to our clients. That's you know more relatable is something that they can replicate Fairly easily. So I think that you know, this will be good At least like something you can apply right now at the gym after you listen to this I think I'd be rad. I can't wait to see you lead this because I'm curious to see how much we all agree Like how much your combo all of us go. Oh, yeah, that's a great combo Or I've got one for you that I really really enjoy because we we've mentioned some of these in the past on the episodes And I always get somebody DM me like they go and they apply it at the gym right afterwards and they're like Oh my god, that felt so amazing. We're got the most massive pump from that I'm gonna predict that off you and I are probably more similar Adam because you and I have more of a Bodybuilding approach.  Yeah He was a performance guy, but but there's tons of value in that, right? Oh, yeah And what's important to understand is because I mean how many times we've said this right not all exercises are created equal Some are far more effective give you more bang for your buck than others Well, when you start to add exercises together the formula actually gets more complex There are exercise combinations that are far more valuable than other exercise combinations even if The independent pieces measure the same in other words You could do two very effective leg exercises that on their own rank very highly, right? But as a combination or inferior to another Two exercise combination because of how they hit the body and the parts of the body if they work for example And you'll feel the difference to right like based off of like what your focus is and so I think that it'll be interesting At least I want to put in some perspective of like if I'm you know focused on something else like power Trying to generate more force versus just getting a pump. Yeah, absolutely. So all right Let's start with legs, right? So we'll start from with the biggest body parts I guess and move kind of the smaller ones if I had to pick two exercises and I do want to be clear Ideally you want to do Other exercises that are more individualized here or whatever, but we're picking just just to here and in my experience The best to combine exercises you could do for legs if you go to the gym and work your legs out You don't need to do two exercises I think a barbell squat. We've talked about the squat many times works the whole body very functional This huge muscle building metabolism boosting kind of payback from doing them in comparison to other exercises And I think if you combine that with a Romanian deadlift Romanian deadlift is a phenomenal. What's called posture your chain exercise, right? So it works the glutes and the hamstrings. It works on hip hinging. I think when you combine those two Together the sum is equal more than the parts you get this tremendous benefit from doing both that exercise together for the lower body Yeah, I totally right. I love squad is king and you know, obviously deadlift has its place in terms of like the posterior chain If I was to like look at it in terms of a hip hinging movement That gives you like that power and is able to really like stimulate a Sane amount of force to generate for this too a lot of times I like to incorporate like a heavy Kettlebell swing for a few reps just to really get that type of you know power and speed and snap and then you know I'm really waking up the CNS and then moving that into a squat I feel even more activation from my muscles. So you're gonna go swing to squat By the way, these aren't super sets. This is like you do your sets with no Yeah, same with mine you would do your squats first three sets or whatever and then later do you know in the workout Do the Romanian deadlift? So I think that's a great combination. In fact, I think on a recent episode. We talked about Starting a workout with kettlebell swings. I think it was a qual or someone asked a question So I like that one. Yeah, well, you and I are gonna be on the URI on the same page The only I think one slight modification that I would say to the squad is Because the Romanian deadlifts are posterior chain heavy I would and squats still get a posterior chain involved. I may actually do like a hack squat or a front squat with that Oh, yeah, so but I mean you can't go wrong with squats It's like that's one of my favorite combos for sure to include in almost every leg workout that I do and it's for the point You said I mean you just you're you're attacking the entire leg And you're not missing out and both of them are good heavy or exercise that you could heavy load and really get after In fact, I did this with my consistent clients This was a very common combination for legs where they come in and you know These are people that would hire me for three days a week or more So that the more consistent people this was a very common combination We did and everybody just got phenomenal results And if I have limited time to work out can only pick two exercises these tend to be the ones now Are we going to specify to on the order that you would do them like I think that's important Okay, so I don't think Romanian deadlifts before squats is a good idea No, the only reason why I would do that is if I have somebody with like it for example I was just helping an old client of mine out who's trying to develop her hamstrings and she's trying to bring those up And so I quad dominant right. She's very quad dominant She's trying to be she's trying to work on her posterior chain because she's trying to work on developing her hamstrings more I might flip that so that's the only case where I would flip it is I'd say okay Let's do the Romanian deadlifts first because I want I want more energy more output for that exercise plus now I'm kind of pre-exhausting the hamstrings before you go do something like a back squat which still gets some That's a really great point I will say this that if that's the case the second exercise you probably want to go lighter and focus more on on technique and form Right, but hundred percent in fact all of these exercises We put them in the order that is ideal for most people, but there's always exceptions to the rule We're flipping on my and I'll try and make that like when it when it comes up Like that's a that just popped in my head because I literally just had this conversation I said hey when you do your Romanian deadlifts and squats. I know normally I would have we haven't programmed squats first We almost always will traditionally program that way But there is always exceptions to the rule when somebody has a very specific goal, which is she's quad dominant She's trying to develop her hamstrings in this case That's a simple thing that you can do that'll just help help her in that totally alright So now we'll go to back okay, one of my favorite just two exercise combos for back are Rows typically a barbell row To pull ups and if someone's not strong enough to do pull ups I'd have them do a pull down or assisted pull ups now why both these exercises, okay, so rows Really do well at strengthening the entire back But really focusing on what's called scapular retraction pulling the shoulder blades back Which for most people is a very it's a it's a function of the back That needs to be focused on with exercise because so many of us have forward shoulder so I'm gonna start with the rows because Forward shoulders so common. I want them to focus on those mid those mid back muscles to really give them kind of better posture and then pull ups Pull ups or pull downs, but especially pull ups great lat exercise directly Works the lats and then from a body sculpting and muscle development standpoint You're hitting the whole back when you do those two exercises in combination rows to pull ups It's like mid-back Development you still get some lat development now you're doing pull ups mostly lat just this Wonderful kind of well-developed back you'll get from that combination Yeah, I agree with that I think from my perspective to like in terms of like going in that order of like I'm gonna try and get like some fast Twitch muscle involvement to really ramp my CNS You know you could turn that row into a pendulate row And that could be something that you could apply, you know going before the you know the pull up also too I mean, I know that deadlifts aren't necessarily, you know consider back exercises, but I'm not sorry. It's deal yours Let's say a trap bar Deadlift just because you know for me and working with athletes, you know, this is something that I feel like risk reward and less time Teaching, you know, this is one of those Sort of hacks that was was really helpful for me And so to load, you know a trap bar deadlift Substantially then then have them move over to lat pull downs man, or sorry pull ups I think that that's a deadly combo. So we're we're all again close almost on the same page Dead, I mean, this is for sure This is actually my favorite combo of all exercises for anybody part is the deadlift to the lat pull down the only reason why I'm More lat pull down is because the deadlift is so taxing Right and after like doing, you know, three to five sets of like heavy deads going to do pull-ups is Tough is tough to do. Although I will say if you've never experienced that it's actually kind of crazy How much you fly up on the first set like after you've done if no one's ever done this before I think we've talked about this on the show where you go do like one or two reps of a heavy deadlift And then go do a pull-up and you'll feel like you're 50 pounds lighter So there is that but if I do three to five sets and I'm doing more like Five to eight reps on deadlifts. I'm a little more gas and fatigued I love to go over to the lat pull down and do that right after and what I love and I know that You know with the rose like both of you guys are saying, you know Pinlay rose and then a traditional rose you're getting more scapula retraction and I know you're not getting that as much of that Obviously with a deadlift, but you're working a mid-back like oh, yeah Yeah, you're able to load it significantly heavier and you get even more erector spinae It's too because that's how much you're trying to load the low back. So you talk about feeling the entire back pump I've never had a back pump like heavy deadlifts right over to afterwards finishing my deadlifts That's going over to lap pull down in the the one thing I guess being the functional guy here too that I always kind of consider as well as like where I can add Elements of rotation and you know with the rose like having just like a single arm row But with added rotation like getting that, you know scapula to to go through all those ranges of motion I think is important. And so, you know, if that's an opportunity where you want to include that's a good place to do it Yeah, now, why would you do pull-ups first you would do pull-ups first if you had a Back that was developed that lacked Lats you got the mid-back strength You got the upper back strength But you lack the lat, you know width or whatever in which case pull-ups first would be perfectly fine I would not have somebody with really bad forward shoulder do pull-ups first though I would have them do rows first. Yeah, or deadlifts first. Yeah, but yeah the combo that you said deadlifts pull-ups I did that for years. That was one of my favorite combination nasty one. It is and it really works the entire back I got really well developed muscles from it. I don't think you're missing much by doing that I want to elaborate a little bit more on Justin's like, you know, like I said, there's always exceptions to the rule and I love because you actually just you named the exercise that we put in maps performance Right, so we did that where you're kind of split stance and you're doing the kettlebell with a rotation in there Yeah, and so here's where this this depends on the client if I have a client where we are more functional focus, right? So I'm working on their movement. They don't they do a lot of things in the schedule plan or maybe they sit at a desk all day long They're not trying to be a bodybuilder or get the most bang for the buck as far as building tons of muscle there I'm looking for overall performance and movement This is where I think that trumps it like that. That's a no-brainer to go that direction to add some sort of a anti-rotational component to the back exercise Which if we do what Sal and I are saying they're very basic like sagittal plane movements where you're not incorporating that So again, there's always this exception the rule on what the client's goal is if I'm just thinking Best pump build most muscle most amazing feeling like I'm going deadlift flat pull down But if I'm like I've got this client, which by the way is probably more the majority Advanced age, you know had low back pain maybe in the past like just wants to feel good this job Yeah, like there that is going to be a better overall exercise Regardless of maybe the other combo might give you a fraction a bit more muscle or pump Yeah, no to be more specific with the row pull-up combo. I used to like to do supinated grip Rows to overhand pull-ups. Mm-hmm.  This is great feeling in my back. All right. Let's go to chest now I think this is a common one is a common combination, but I think it's good to explain why this is a good combination a Press and then a fly. Okay, so let's get a little bit more specific. I think a low incline chest press is more functional and We'll produce better aesthetics than a flat bench press and I know I'm you know being a little sacrilegious here Blasphemous, I should say yeah, but the whenever you do any kind of pressing motion and sports or whatever it more closely mimics an overhead press Or an incline press and it would have bench press very rarely are you kind of pushing in this direction from an aesthetic standpoint when you see a Well-developed chest Actually, when you see a chest that's not well developed what you tend to see is it a lower chest development with lacking upper chest development That slow incline gives you a fuller broader looking more aesthetic chest There's more function. I think to your that type of pressing then when we go to flies I like a flat fly because the stretch you get on a flat fly really spans the entire rib cage Now why the fly to the press, you know with a lot of exercises for certain body parts You tend to get these common combination of muscle groups right for pressing for the chest It's always chest shoulders triceps right any press barbell Dumbbell incline flat decline. It's chest shoulders triceps and muscles start to kind of learn to work together a fly is actually chest shoulders and biceps when your arms are open and you go down on a fly It's your biceps that are connecting with the chest It produces a different feel the tensions different on the chest and then the stretch The stretch at the bottom of a fly is not something you can achieve with a press Presses you're typically limited by the bar or even by your shoulders But when you bring the weight out and you come down you get this really good stretch on the chest The press and fly combo. It's a classic one bodybuilders have been doing it since probably the 50s And it's one of my favorites. It's magical and I mean I could get cute in And you know suggest that you do some kind of like med ball chest passes like something to kind of get that power Movement out, but honestly, I would I would stick with just a tempo Focus with with a bench press and maybe even do an incline version of that So, you know, I'm I'm bringing the bar down But then I'm my focus is like is powerful of a press on the concentric part as possible to get that You know focus of like, you know, I'm really trying to kind of move the weight Quickly and effectively and then you know, I'm going to transition over to probably like an alternating Fly version of that just because I like the stability the control the isometric component of that Wow getting that stretch at the same time great combo functionally So that the only thing I was going to change was actually I like this is where I love cables Like a cable fly after this exercise is just just because it keeps constant tension with the with the dumbbell fly Obviously when you're at the top of the movement, you you lose a little bit of that tension Or as much the intention as you would if you were actually doing a cable fly and I love the alternating I was gonna say though, Justin I mean you obviously a med ball press would be a little ridiculous to think that that's gonna replace a Dumbbell or a chest press but you could do like an alternating dumbbell press to get some Anti-rotational component in there and you can still go pretty heavy sure with that and I love to do that I'm with you South to I and I don't know if I'm biased because I saw The greatest change in my own chest aesthetically when I really started to focus on incline I also think too. There's that I think we've talked about this that the incline bench Whether you're doing barbell or dumbbell just puts your scapula in a more advantageous position It's less technical. It is flat and flat There's more likely gonna be a little bit of a breakdown or the shoulders rolling forward or issues with the shoulder kind of clicking or something So I I love doing a heavy either dumbbell or or barbell press and then going into the fly My only adjustment to the fly which by the way, I do both But my favorite would be to do the cable fly right and the feel is different with dumbbells than with cables, right? With with dumbbells your focus should be by the way with flies The goal should not be to go as heavy as possible whether using cables or dumbbells. The goal is form and technique you go heavy You're gonna turn it into some kind of a weird press But with the dumbbells and free weights the emphasis is on the stretch. This is where most the resistance is right? There's not very much resistance up here, but when you're at the bottom, it's about the stretch That's the value of the free weight fly now the value of a cable fly is I would argue more in the squeeze position mainly because you don't get the squeeze in the chest with really any free weight Exercise, right? You don't really get that full squeeze And so if you only ever do free weights you may actually be very strong in the stretch and in mid-range position But then all of a sudden you lack this kind of short range of motion this this squeeze position With cables because the resistance is the same all the way through You know what I like to do with cables as I go lighter Then I would with flies and then I'm like my goal is to squeeze as hard as I possibly can with every single rep and focus on That contraction the middle and it is a different feel well That's you just alluded to why I would make the case why I like the cables even more is because I think you can get a little bit Of both where the dumbbells here a little more limited right dumbbells like you said it's just You get the most out of this exercise when you're in the fully stretched position Yeah, I still can get that with the cables and I also get to squeeze and so that's the only reason why I prefer A little bit more, but I think both of them and I think the order is one of the best things that you could do for your chest For sure. Yes. Now, let's get to shoulders I think there's gonna be a lot of people might be surprised that there's this particular exercise missing From this combo and I'll explain why here in a second, but let's start with the first exercise I think it's hard to argue a better overall shoulder strengthening and building exercise in a standing or even seated But I'll say standing overhead press right and overhead press all the way down to where it's down to the upper chest Of course, remember everything's got to have good stability control and mobility and then a full extension like you are working that Shoulder joint through a wonderful expression. You'll work in the entire shoulder. It's gonna develop good strength It's gonna develop good muscle building you get a decent amount of mobility with a good full standing Overhead press. Okay, so what's the second exercise a lot of people would throw in a Standing lateral or what they used to call back of the day a side lateral right lateral raises very common Got to hit those side delts. No, I think it's a great exercise not saying you shouldn't do them But if you're only gonna do another exercise and we're doing two exercise combos I'll argue all day long that a rear fly is a superior exercise to compliment and overhead press I think with a good overhead press you get a lot of Interior delt activation. That's the front you get a decent amount of side delt activation, especially at the top very little rear delt activation and If you just if you just did overhead presses and laterals standing laterals, which a lot of people do This is the most common combination. I would say is overhead press and laterals. You develop this kind of sloping Forward shoulder look you don't get the round Aesthetic-looking delts and you lose a little bit of functionality because those rear delts are also very important in either one and the rear delts are not really active in either one Those exercise so yeah overhead press rear fly Develop a wonderful round well-developed shoulder and it's it's more functional than if we did overhead press to standing normal side lateral Yeah, two things I guess that I would you know add to that in terms of like a functional perspective like so If I were to add any kind of fast twitch movement there, I mean this is a great place for a push press and But in terms of like functionality again adding rotation I actually prefer like a single arm, you know a rotating press either with the kettlebell or with a dumbbell either way But so that way I could really kind of focus on my posture and making sure you know My shoulder is packed and I have you know everything sort of in good alignment And I go through that full range of motion that spiraling type of a press I think is massively beneficial to express all the different You know components of the shoulder and then kind of moving that over again And I agree with with you know the the rear delt kind of focus because the natural tenancy would be to do a side Lateral raise is what we call it. But yeah But yeah, so and I think chest supported I like Doing those over the bench, you know if I was just kind of focused with that so I could really just kind of hone in on Getting the right technique of that with the dumbbells. I know Adam's probably gonna go with the cable I'll let you go. Yeah, well, that's you know, I'm actually gonna kind of combine what both of you said So I love I mean no doubt No, I can't I can't imagine someone trying to over argue the overhead press or at least some Some form of the overhead press right so and I love the idea the push press I'm gonna add a little bit to that a push press With an emphasis on the stability at the top to where I would make you hold for like three seconds and then come back down Hey, you want to talk about hitting the entire shoulder and that that after you get that explosiveness You get the fast twitch that you were alluding to at the top after I get it fully pressed I'm actually gonna hold and stabilize for about three seconds and then reset come back down and press again One of the most amazing shoulder pumps and then this is this is talk about one of my favorite combos It is going to the the pull-throughs or the rear flies on the cable I've done a video on the mine pump TV channel. It's been my favorite rear delt exercise, and I just love the how it takes the muscle through its fullest range of motion and I feel like I get this constant tension and a massive pump in the rear delts Which I feel is it a more difficult exercise for people to get pumped I think a lot of people when they do rear delt flies They it's it's the opposite of how we do chest stuff where you are wanting to stay in this retracted position Like when you do rear flies you want to be in this kind of protracted position when you do the fly Which I think is just counterintuitive a lot of people and I think that the when you do the the pull-through is like it forces that right So when I'm hinged over it forces my shoulder forward So it just makes it More advantageous for somebody to keep their shoulders in that position and I just love the pump So I love the push press or overhead press with the focus on the stability on the top And then right into a rear fly on the free motion now You could make an argument that you could replace and I'm gonna say could I don't think this is great for everybody But I think for somebody that's got a good connection to the rear delt You could replace a rear fly with like a face pull where you're you know pulling almost like a W You are getting good rear delt there. You're also combining the biceps You're also getting other parts of the of the shoulder So it's a different, you know, combination of muscles rather than shoulder and tricep and shoulder and bicep Now if you don't have a great connection to your rear delts, I don't know if you should necessarily do that I still think it's functional You're just not gonna work the rear delts as well But I can I can make my rear delts really work on a face pull and it's more of a compound lift Then a rear fly to watch the elevating shoulders. Yeah. Yeah, that was a little more complicated So I but I do I like the fact that you both you guys both put emphasis on the rear delts Opposed to going the lateral which would be this kind of the traditional way that everybody knows and I think Aside from that the laterals are getting some work in the overhead press I also just think that the rear the real rear delt is one of the most overlooked parts of the shoulder And you made the point about talk about getting this full shoulder look it makes a huge difference You can really tell somebody who has developed their rear delts. You could see it when they got their shirt on They're just standing there I mean it's it sticks out on the back and it just makes the whole shoulder and arm look so much better You know what Adam is funny when I as a trainer Occasionally it wasn't super calm in but occasionally you would get a client that would want to develop a specific part of their upper body Right, usually it was you know, I want to lose weight and you know overall But every once in a while we get a client say my shoulders. I really want my shoulders to stand out I have women tell me that I had men tell me that what's funny I would I was really good at this and all I would focus on was rear delt development I didn't develop their anterior delt or the side delt was the rear delt once the rear delt developed They were like, oh my god I've been doing you know laterals and presses forever and all of a sudden my shoulders looks so round It's like because the rear delt plays a huge role in the in how your shoulder looks visually a lot of people don't realize that I mean I think it plays a huge role in how the entire arm looks because I did the exact same thing It was a weak point for me It was an area that I worked on and made my shoulder look totally different. It also made my arms up totally different I'll never forget laying off all the arm work that I was doing at that time of my life Focusing on the rear delts and then getting compliments about my arms looking better It just pulls the entire arm together if you get a nice rear delt on someone you get that spade or kind of Real bubbly round look on the shoulders. It makes the arms look more defined. It sets you in good posture, too That's why I like about it. It helps you to kind of present yourself in a lot better light Which I think people like discount that a lot like if you're in good posture, you look a lot better Just walking around totally such a good point I remember that was an exercise that I used to do with clients when we I do assessment with them is I would I would like you know We'd be standing in front like a mirror and I'd be assessing them and then I would put them in perfect posture And it'd be like just look you look like you just lost 10 pounds. Yep just by standing upright totally All right, let's talk about the show muscle, you know the one that You instinctively flex if someone says show me your muscle the bicep now with the bicep It's interesting some muscles combinations make more of a difference than other muscles biceps Doesn't make a huge difference, but there's still a difference with the exercises you want to pick now I'm going to start with the overall Muscle building barbell curl. It's just a general bicep building exercise It's really good for overall strength and function I think it's hard to beat if you want to compare it, you know exercise to exercise in terms of developing You know nice biceps. All right, what do you combine with that? So this is I think we might all have a difference here, and you're probably all just as valid I like hammer curls now Here's why I like hammer curls when you're doing barbell curls whether it's an easy curl bar or a straight barbell Your hands are pretty much supinated meaning the palms are up and that's definitely a function of the bicep But oftentimes when you're grabbing things in real life, you pick up your kids you grab something pick it up Your hands are not supinated they tend to be sometimes also in kind of this neutral position And when you do a hammer curl in this neutral position you are working the bicep You're also working the brachialis, which is a muscle underneath the bicep Which a lot of us don't focus on and by the way you develop your brachialis you get this really nice Side look to your bicep because it kind of shows here through the side But you also develop another elbow flexor a lot of us don't realize it exists Which is the brachioradialis muscle at the top of the forearm here Well, my hands are neutral or especially when they're pronated the brachioradialis muscle this muscle right here up along the Elbow which by the way a lot of people have pain in their elbow up here from working out and stuff Right where they call it a golfer's elbow or tennis elbow Yeah, this muscle tends to be underdeveloped and a lot of people especially people at LeFoites So hammer curls gives a nice full look to the bicep and come on it in combination with the barbell curl It also develops this really important muscle that attaches the forearm that also helps flex the elbow So yeah, yeah, so I'll hit this is kind of one of those that I I'm gonna see what you guys think This is this is literally like this is my favorite combo Like I'm out of my realm here with this bicep, you know this specific muscle, but so I like to do chin-ups So supinated chin up to start and you get that full range of motion is nasty, right? So, you know just focused on that and then my favorite combo to follow that up is actually a dumbbell alternating curl, but like on a Incline bench and then letting them hang in this position here So like one comes up while the other one is in the stretched position and then I alternate that and it just yeah It's a good feeling destroys my my biceps. I can get down with both those. I mean, I think you get I like what both here I'd have a slight Modification probably to Sal's the barbell curls. I would actually do a spider curl with the rotation, right? So I'm getting kind of the hammer I would actually start in like a hammer curl position hanging over the spiral and actually fully rotate and lead with my pinkies and then rope Rotate back down so I can incorporate some of what you're trying to target Plus I love the spider curl to kind of focus on the squeeze and the peak, right? So you're at the top of their size and then of course the barbell Just a standard barbell curl has to be in there those two together would be probably now I want to add something to what Justin said about chin-ups because I am sure there's gonna be people especially on YouTube like chin-ups It's a back exercise. Okay Palms up Supinated grip chin-ups with an emphasis on the biceps So if I'm pulling for my back my chest is up and I'm squeezing my back if I'm pulling for my biceps I'm not pulling my chest up and I'm squeezing the biceps at top. You can change the focus This is a compound lift for your biceps. Okay, there is nothing that I promise you try first of all You got to be strong enough to do it this way if you are you will not find a bicep exercise Now what ham think about compound lifts for other body parts compared to isolation lifts you just found a compound lift for your biceps It's a huge muscle builder. It's hard to do for a lot of people Even people who could do pull-ups when you show them how to do it for the biceps It can be really hard, but holy cow that one builds the biceps. It's really really time It's all it's all about the cues on this one, right? So if I'm queuing somebody for biceps It's pull the bar into the chest if I'm queuing some for back It's pull the back or pull the chest of the bar. Excuse me pull the chest into the bar, right? So that's where the cues are different So that people are not making it a back here size so you could very easily change that slight cue right there It makes a tremendous difference. Yeah, and I'm telling you it's a nasty exercise I had a gymnast that worked for me once that told taught me all about it and I went up and I did like five reps I'm like, holy cow. Can't do very many. Yeah, it's a whole new thing. All right, so let's get to triceps Triceps I have a combo here. I have a pretty strong case for that I really like to combine the two now the first exercise is your your traditional parallel bar dips It's hard to find in my opinion a better Tricep compound tricep exercise. That's more functional. Some some of my argue a close-up bench press I could see that argument, but dips. It's your body. It's hard It's very rare that we actually push our bodies up in that direction Great tricep exercise you can use a lot of weight Obviously use your body weight some people can actually strap weight to their to their bodies and then the second exercise is an overhead tricep extension dumbbell cable doesn't matter why the overhead Extension because it's the only position where you actually stretch the long head of the tricep So if I tell you to stretch your tricep right now Those of you that know how to do it will probably stretch it like this right you bring your elbow up to your head and Bring it across what you're feeling is the long head of the tricep because it attaches near the scapula that stretch Position means you're gonna hit the tricep totally different in different area It's gonna hit the long head which is also this part of the tricep that gets less activation on dips So you go dips overhead tricep extension you get this nice kind of full effect on the triceps It's one I've done since I was a kid one of my favorite combination. Yeah, so somewhat similar I mean, I love dips personally too. I like to intensify dips in terms of stability So if you have access to it, I know this is not like the most accessible way to do this, but I love ring dips I mean, it's the most intense. There's ways to scale it in terms of like progression and regression But if you can if you have the ability to do it There's nothing more demanding than a ring dip in terms of like being able to get those triceps to you know produce the strength in order to get you into full extension and then following that up With with skull crushers, you know with the easy bar. Yeah, very very close. Yeah, it's close So you get that same kind of stretch position to follow that up.  It's hard to debate that dips are not king for for tricep exercise Although personally you would find me probably doing the the close grip incline bench press one just it's comfortable It's easy. I feel like I can load it. I can load it even even more It's also again the bias I have is it was one of those exercises that I've talked on the show before that when I started to incorporate it It's game changer. Yeah, it took a took my triceps to a whole nother level And I had already done kind of dips before but I'm sure you could argue the case that if the reverse was true If I did, you know incline press all the time and then I finally did dips. I might have felt the same thing So yeah, I incline incline close grip bench press or dips Easy one and two for me and then the overhead extensions 100% and it's so long as you have the shoulder mobility to be able to get your your hands behind your head like that Otherwise, I would probably do a variation like Justin said and that's the only reason why I would do one or the other Is based off the client which one is they're more capable if you really want to focus on the stretch on that overhead tricep extension Use a rope and use a cable because you could go down real sometimes a dumbbell gets in the way hits your back Yeah, but with the rope you can go wait and get that crazy stretch at the bottom Mm-hmm and the pump is insane and if you've never done them that way prepare yourself kids Loading a stretched muscle tends to produce more soreness. I even used to like to do that single arm So I'd grab the rope Oh, I actually take my other other arm so I can hold my elbow in a fixed position and keep there So I'm not cheating it out, which that's another thing too You'll see when people kind of do the over the flare the elbows out or the rock or they won't go through full range of motion But taking it with one arm using the other arm to hold in that fixed position Why I just focus on the full extension is a great exercise Yeah, I want to comment on your on your close grip incline press and this is true for a flat Close grip press when I was younger. I thought close grip meant really close like Thumbs touching and but boy is that awkward on the wrist. It actually causes impingement issues in the wrist It doesn't feel very good. Really a close grip is about shoulder width. Maybe maybe a little bit inside Just slide Yeah, and it's not that your elbows and your elbows do come close to your body But what's also important is that your hands come above your elbows. So you're getting that So that's so this is how I decide right? Everybody always I remember when I used to teach this exercise Oh, where do I grab here? Like don't look at the bar on where to grab put your elbows and that's where your side and that's where your hands Go so line it up first by going okay I'm going to tuck my elbows in right by my side and then wherever my hands are that's where I'm grabbing the bar So don't think of it as like oh grab between these lines or grab right here It's like put your because everybody's going to be different if you have a very wide wide back and width You're going to be further out than somebody who's a lot more narrow So don't look at it as where you're grabbing the bar Get your elbows in the position first and then kind of look at where the where you'd be grabbing the bar That's where yeah, and also it's important remember the hands come up above the elbow So I'm not doing a press where the bar is coming down my belly button My elbow my my hands come up here because that's the tricep action. Otherwise, it's like front delt I'm doing kind of a front delt raised with my presses. All right. So let's talk about the the core So the abs the obliques Uh, the internal external obliques right the muscles that we like to show off at the beach Well-developed core contributes to so much uh in every other exercise especially standing exercises Very important. You train this properly.  It's a great Overall exercise for the core to make it easier for some people You can reach forward with your hands if you want to make it more challenging You keep your hands by your shoulders or behind your head, which just makes the lever Heavier at the end and it makes it more challenging then to combine with that. I like cable chops cable chops great rotational exercise great for the obliques The obliques and rotation are very important for stabilization for aesthetics You want nicely developed obliques.  Yeah, I'm glad you included that one It's a great functional movement uh to uh in terms of like how it's structured. I I love decline setups Is is one to start with and just because using those gravitational forces and like honestly like like crunches or sit-ups are uh the real focus has to be like the intent of what you're doing And so the technique of it is everything. So if you're just Adding weight or you're hanging from I don't like adding like like hanging Leg raises or anything like that because I feel like people like will have more of a tendency to do them wrong Yeah, uh, and so I would I like about the decline setup. It really places you in a good position um, and then you know, you could slowly Methodically go down through range of motion come up and really like feel each You know Ab like get activated and and go through that That setup And then if later if you want to add weight to that cool Or just you know intensify it by going even slower And then to to the functional sort of point I would follow that up with a landmine rotation trunk rotation And I like that because I can add you know load to that and it keeps everything kind of tight and controlled And you get a lot of that You know Rotational strength you get the obliques you get everything else That your core You know is has has as a function that we need to strengthen So I'm gonna I'm actually gonna choose a different one for for core slash abs And it's actually one that sal you which I surprised you didn't go this direction because it was an exercise that you Uh showed me the first time I think I don't think I ever did it before and that was actually on the stability ball And then putting your feet up like on the wall And doing like a a crunch on the stability ball I and since we're talking about core and not just directly hitting the abs the Stability component that you get with that and then also the full range of motion because you're opening up over the ball So you get kind of like where you're trying to target with the perfect setup because like that's a that is a great one Where you're getting the full range of motion. It's nice and control I like that same concept but done on the stability ball because now we have a stability component in that That's really going to hit it and then going to some sort of a chop whether it's a meds and ball toss or You know swinging a club or just doing a regular cable chop I think to get some rotational component there that combo is is a is a must Yeah, I mean the what you guys said I I don't think is any worse or better than what I said I think those are all great combinations. Um, all right calves now this changed for me. Okay, so In the past I would have said Standing calf raises to seated calf raises because you're you're working that the whole Part of the calf the gastroc which is the big meaty part of the calf when you're standing And then when you're seated in that with your knees bent you're working the soleus Which is this kind of flat muscle underneath the gastrocs that really gets worked when you're seated Okay, that's what I normally would have said and that's a fine combo. It's a great muscle building combo great for aesthetics But here's what I'm going to say now I'm going to say instead of standing calf raises. I'll say jump rope So jump rope to seated calf raises now why jump rope? I'll tell you guys a story that I just recently Experienced now. I train my calves. I do standing calf raises. I do seated calf raises Well a couple weeks ago. I wanted to do Explosive pushes with the sled where I'm driving, but I'm actually trying to sprint it's loaded So I'm not really running fast But the idea is to be explosive and push it across our turf great workout I'm trying to build my my work capacity a little bit train my legs a little explosively Well, anyway a couple days later my Achilles was sore on my right side Now, I know that my calves Can handle the load But they couldn't handle the explosiveness of the movement because they never train them that way And if you think about in in real life how functional the calves are The calves in everyday life, you're probably not going to I mean less things happen to you You're not going to use lots of explosive ability for the rest of your body And that's saying you shouldn't train it. I think there's lots of carryover In fact, we did an episode on explosive movements and their value But if there's anything that does require some level of explosiveness, it's your calves right because you're walking You're uphill downhill. You might need to jump or take a step a little bit of an explosive component to calf So it's probably a good idea that you train them that way a little bit now jump rope a little more advanced You got to start really really slow. Don't go into fatigue. You will fry your body So I would say practice jump rope for a little bit and then do seated calf raises Yeah, I surprised you with that. Didn't I?  I know this is like sort of one that a lot of people just They'll fall over the place and I find a lot of value in terms of functional ability to control a lot of like lateral forces so Um, especially around the ankle ankle is one of those things that just inevitably anybody does something that's a little bit fast A little bit explosive like the ankle is so susceptible To to injury and strain And so I think you know building and reinforcing the stabilizing components around the ankles and also in the calves are going to be expressed quite substantially like You know explosively moving left to right Uh, or just like it just box jumps. I guess would be great for that as well. But I mean, yeah Jump rubs would have been the ideal movement there, but uh after that, uh, I I love just a heavy grinding Um, either sled drive or you know, hill sprints and that's again This is me just completely functionally not caring about like the overall Hypertrophy of my calves more so the function of them. Yeah, but I'll argue a really good hill sprinter who does really good Right, you know box jumps or skaters probably gonna have well-developed. They're gonna have yeah They're gonna get the frequency and they're gonna get the volume and all that but uh, yeah in terms of load It may be less. So I'm not qualified to answer this question. So Actually, you're very qualified because that's been a body part of yours. You've had to work real hard You made some progress like ancient some veins Yeah, I just I just add veins. That's what happens No, so I um, I I love the jump rope angle for sure and the sprinting component I I don't have much to to disagree with that The only thing that no one did touch that I would add or I might combo So cd calf raise gotta be in there's gonna have a bit knee. I feel like that component needs to be in there Um, then the other one will be a donkey calf raise with that So I love because you're kind of a straight bodybuilder move. I love that. Yeah donkey calf raise first And then go to a cd calf raise after that and I just you want to talk about completely hitting the entire calf Fullest range of motion on it. Um, I think that's an extra and then maybe something that's neglected Which I think jump rope would actually get this is the front. Nobody we don't ever focus on tibialis Wow, what a great point is it neglected and you know what when I did focus a lot on my calves when I was competing I would actually between sets would just do the Toe raise yeah the toe raises where I'm just kind of tapping and then the gold's gym over when I'd be at burnal over there They actually had the There's rarely ever do you see that tibialis machine, but every once in a while you'll see one in there Where you slide your foot in and you can load it with a couple pounds on each side Um, it just even though you're not targeting the the gastroc or the soleus But it just gets a fuller look and so if you're chasing looks, uh That was I think one of those like little secret weapons Bro, I'm so glad you said that the the number one cause of shin splints, which is very common very common Everybody gets shin splints that I would train and anytime they try to run or the hike and like oh my shin's really hurt It's weakness in the tibialis. All I would do is strengthen their tibialis Shin splints would be totally gone. Of course, we'd have to work on some flexibility stuff But what a great that's totally true.  So look there you have it. We just gave you Two just great combinations of exercises for every body part if you wrote these all down You can actually make yourself a great workout just based off of all of that now Look if you want more free information from us I suggest you go over to mind pump media. Excuse me mind pump free.com at mind pump free.com We have all these guides that are free that can help you work on your legs or your arms or your shoulders or your Midsection we have guides to help you with your squat. We have guides for personal trainers. So again, it's mind pump free.com You can also find all of us on social media. So justin is at mind pump. Justin I'm at mind pump salon adam is at mind pump adam


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Stormy weather conditions will be blowing through Pike County and the surrounding areas with a likelihood of causing power outages and toppling trees. Mountaintop spoke with Need Jackson to get an idea of the severity of the storm and precautions people should be taking. With the speed that it's moving, it appears to be going north of Pike County. There's going to be a few cells that come through Pike County, but like I say, they're moving very rapidly. We have been in an advisory mode from the weather service the entire time and they haven't switched off that. They haven't changed anything there. We have had some trees down. We've had some power lines that trees have taken out with falling. Those affected by power outages, especially the elderly, should make sure all cell phones are charged in the event of an emergency. Right now, looking at the storm and the way it's moving, the travel path that it's making. I don't see it being a major player for Pike County, but always be weather aware. Pay attention to the National Weather Service watches, warnings. The storms are expected to ease up by 7pm this evening. Drivers on the road should practice extreme caution as roads will be slick and winds will be strong. In the event of an emergency, do not hesitate to dial 911. For Mountain Top News, I'm Kelcie Dean.