In this episode of Mind Pump, we talk about the fundamental foundational form of resistance training or the principles I should say. Bodybuilding, bodybuilding style training. And I'm not talking about competing on stage like a bodybuilder, but rather the principles that bodybuilders have put together through decades of training and why we think these principles benefit most people. So in this episode, we talk about the five reasons why everybody should train, at least for some part of their year, like a bodybuilder. We talk about everything from the mind-muscle connection, the pump, how bodybuilding can sculpt your body, how it addresses weaknesses and imbalances, and why we think bodybuilding principles are some of the best ways to work out for longevity. Now before the episode starts, MAPS aesthetic, our bodybuilding style MAPS program, one of our most popular programs, is 50% off. Now this program includes workout videos, workout blueprints, it's all detailed, planned out for you. It's got phases, so you're focusing on different parts of training and different body parts. It's half off, here's how you get the discount. Go to mapsblack.com and use the code Black50, B-L-A-C-K-5-0, no space for the discount. I actually, I wanted Sal to take us on a little bit of a bodybuilding history journey. I think of the three of us, you are the one that- Sal's the professor of bodybuilding. The irony of that is I think I get a lot more of the questions, because I did bodybuilding, so I think a lot of people believe that I'm hardcore into it, which I was not. In fact, I've learned more about bodybuilding hanging out with Sal than I did bodybuilding. As far as the history is concerned- Yeah, not the training and what. Yeah, of course. As far as the history is concerned, where it came from and how it got started, why it got popular, and then I'd like to get into the benefits of it. Well, bodybuilding type, first of all, we have to differentiate the sport of competitive bodybuilding from bodybuilding type training. Good point, good point. We're not talking necessarily about the sport of competing in bodybuilding, right? No, that's a great point, because I think this is part of the problem of why people stray away from certain modalities because there's a stigma around it. Totally. I don't want to bodybuild training because I don't want to be a bodybuilder. I don't want to powerlift training because I don't want to be a powerlifter yet. There's incredible benefits of training like this. Oh, I would argue that bodybuilding principles of training have more value for the average person than almost any other- Modality. Modality of resistance training I can think of. Now, I'm not saying that it's the only modality of training and that's where you should always be and never move out of it, of course not. That's anti the message that Mind Plump tries to promote. But I will say that in head-to-head comparison, the value that it provides, the benefits that bodybuilding principles provide, generally, are the best when you compare to other powerlifting, kettlebell lifting, Olympic lifting, CrossFit, any of the form of resistance training, bodybuilding's got the most value. Now, as far as the history is concerned, bodybuilding, the sport of bodybuilding and bodybuilding itself is the reason why resistance training ever went mainstream to begin with. And really, you could point it to one movie. It was Pumping Iron. Before Pumping Iron came out, bodybuilders were weirdos and freaks and nobody lifted weights, athletes at this time. What about even further back? Like, would you consider Jacqueline a bodybuilder or just like living a healthy lifestyle? Jacqueline definitely lifted weights 100%. In fact, he said that one of the keys to some of his most popular records of, you know, he did 1,000 push-ups and 1,000 pull-ups was that he was lifting heavy weights and that really got him to be able to do those things. He was definitely, he's the godfather of health and fitness for sure. What about even further back? Like, did bodybuilding come on the scene first as far as lifting weights or were we actually, were people using weights to train for sports first? No, no, actually, nobody used them for sports. The people who lifted- Like, yeah, wouldn't that happen? The people that lifted heavy weights first were circus performers and just performers in general, entertainers. And what they would do is they would have- It was like feats of strength. Feats of strength. So, you know, I could lift a horse or I could lift two men above my head. Or a bench with people over my head. Yes, and they were oftentimes chubby and big and kind of overweight, but also strong. And they would lift heavy objects and do kind of odd lifts to get strong this way. Well, then there was this brand of performer that came out, Eugene Sandow being the most popular one. That wasn't chubby. That was lean and muscular. And they started to get bigger crowds because people were not just attracted to the feats of strength. But also how he looked. People wanted to look at them. The physique. Yeah, because they looked incredible. And remember, you know, we, at this point we had been familiar with Greek statues and, you know, comic books. So we knew what muscle could look like, but to see a muscular person with their shirt off who was lean in person back then was extremely rare. It wasn't in lots of magazines. What you considered fit and healthy would today be considered just an average guy. Aside from the Greek statues and maybe comic books, you just didn't see a lot. So if you saw like a buff dude with the shirt off, with abs, it was like it blew people's minds. And so that started gaining more and more attention. And then they started to put on competitions where they would attract these strong men and they would compete with feats of strength. But eventually they found that they would get bigger crowds if they not only had feats of strength, but they included a physique show off component.  But then the second half would be walking out and just showing off their bodies. And they found that that was attracting more people than the feats of strength. And then people turned it into just pure body building where it was just about how you looked in aesthetics. And what are we talking about years now? The 50s, 60s, where are we at now? Cause it was pumping iron when it got really popular, 70s. 70s, yeah. Body building as a sport. When's Eugene's sand out? Oh, that's way you're talking at the turn of the, you know, the 20th century is the 1900, you know, I think you just sounded it was 18 something. Oh wow, way back to that far back. Yeah, way back. Then in the 1930s and 40s is when you started to see body building type competitions. And it started to get a little bit more popular in the 50s. In the 60s, you had Dave Draper, who was this blonde, California- Yeah, local guy. He is, he's from San Cruz. And he's the, they call him the blonde bomber. He was in movies, so like in the 60s. Remember the 60s beach movies you ever watched those? Where they dance and sing and they'd be on. And then Dave Draper would show up as like the muscle guy. And so that kind of got a little more popular. Yeah, kicking sand on everybody. Yeah. And then, you know, pumping iron. And pumping iron had Arnold Schwarzenegger, the most charismatic, one of the most charismatic humans ever to walk the earth. And then all of a sudden people were like, hey, maybe I should lift weights. Mostly men at this point, but maybe I should start lifting weights. It was body building that made weight training a part of fitness 100%. In fact, they're the strongest influence on resistance training. The first principles that I learned working out were body building principles. I don't learn, nobody taught, could teach me power lifting or Olympic lifting or any other type of lifting principles. It was all about body sculpting, body building. And it makes sense, you know, people work out because they wanna change how they look and body building or training with body building principles really is kind of based on, you know, the aesthetics of the body and how you look. So it makes a lot of sense. But I think a lot of people then, you know, especially more recently, they think body building principles are useless because it's based off of how you look, but they're so wrong. Well, it's funny too that you referred when you first started as it probably being one of the still best modalities for almost all people to train in, yet we've added all these other new modalities since the 70s, right? There's so many, I mean, the average person coming in could get lost with all the different options as far as what training modality should they go to. And yet one of the oldest and one of the first to really bring it and make it popular was training like a body builder would train. And yet I think I agree with you too, even with all the other new modalities out there and like all the benefits. And we do on the show talk about, we just did an episode recently on why you should be constantly changing your programming and why that's so important. But the principles behind body building, there's a lot of reasons why it is superior. Oh, and for everybody, for the average person, I'm not just talking about the guy or girl who wants to build maximum muscle or maximize their aesthetics just for the average person. Before we get into some of those reasons and believe me, by the end of the episode, I think you'll totally understand. I think it's important that we explain what aesthetics are and why they're considered aesthetic to begin with. Like why is it that body building emphasizes like in men, a smaller waist and muscular shoulders and in women, nice shoulders and legs and glutes. The reason why we find certain things aesthetic is because it's visually telling us something. And yes, we can go extreme with it for 100%. We talk about this all the time on the show. But there is some truth in there in that we find healthy, most aesthetic. Now that can totally get distorted and become extreme. But the reason why a man with a tight waist and muscular shoulders, why we consider that aesthetic is because that's a visual representation of health. He's probably lean, he's probably healthy and strong and functional. Same thing for women. So although I don't think, and we make the case all the time, and you're saying that from like reproductive. Totally, you're more fertile. More fertile, you're healthier, more able to move, typically more functional. You can't read a book by its cover, but you can oftentimes tell, give you a general idea of what's inside the book by looking at the cover. And oftentimes if you look at someone, and again, I'm staying away from the extremes here, people who force their bodies to look a certain way with anabolic steroids, drugs or dysmorphia. But if you look at someone, oftentimes get a general idea of, okay, that person seems to be healthier. The way that we feel that is through their attractiveness, and that's through fertility. So I wanted to make that point before we got into- Well, there's also a, and you're talking about for reproductive purposes, but I mean, I've seen formulas for even how they break up like beauty, and beauty is defined by mathematical symmetry in the face. And so the body is similar to that. And one of the cool things about bodybuilding is the ability to do this. There's not anything else that we can do to change the actual mathematical symmetry of your face or your body, like sculpting, like lifting weights. You can actually morph that and change that, and you have a lot of control of that, which is pretty cool. You can build a more attractive body. There's definitely appeal for that for a lot of people. Totally. Now bodybuilding, because it's a visual sport where athletes used weights to look a particular way, there are certain things that over the years they've really honed in on that helped them do that. Now, forget about the bodybuilding sport for a second. Those things that they learn to focus on have wide-reaching benefits for the average person. Now the biggest thing, the most important one that I think that you'll get from training like a bodybuilder or training with bodybuilding type principles and intentions is the mind-to-muscle connection. There is no strength athlete or resistance training athlete in the world that can feel and contract a target muscle like a bodybuilder. Nobody can. You get someone who just does Olympic lifting and never trains with any bodybuilding principles, and you ask them to isolate their lats or isolate your rhomboids or isolate your medial glutes.  They're not gonna be connected to them. They've got phenomenal movement. Yeah, one of the best ways to connect to your muscles with isometrics, and I honestly don't know another modality that emphasizes isometrics better than bodybuilding in terms of being able to flex and hold positions, and even the sport of it itself actually displays a lot of that ability to connect with the muscle and be able to present it in a certain way. Well, this also reminds me of one of the most viral videos that we've done on YouTube, and that was the Bicep Curl YouTube video that I did. And part of the reason why it goes viral is because there's controversy behind it. And one of the controversial things that I say in there that I'm talking about is teaching people to retract their shoulders, keep their elbows pinned by their side, and only come up to about their chest. And although you could take that dumbbell and rock it all the way up, and we know that the bicep is partially responsible for that movement, I know that when I'm trying to teach a client good mind muscle connection, that I want to eliminate using other muscles to kick in and help them out. And by doing that and eliminating that last portion of the exercise, I almost ensure that they won't get their shoulders involved, which I knew was a common mistake when teaching somebody an exercise. That principle comes from bodybuilding principles. It's teaching the client, my main goal as a coach right now is not to argue the function of the bicep or where the origin of the insertion is, it is to get my client to be able to flex the bicep and feel that connection really well. Where can you place more emphasis? You have to be able to connect on that level where you can and you understand your body that holding it in this position, this angle is gonna enhance the feel of that muscle more. Right, most resistance training type modalities are based off of movement and performance. Bodybuilding style training is based off of feel. The weight is arbitrary. When you're, whatever you're lifting really doesn't make a big difference now. Of course, lifting more weight, getting stronger, all that stuff is important and that actually contributes to better muscle development. But really it's all about feel.   I'll give you an example. This is, by the way, one example of many. But I would take a client and it would be our first session and we'd go over to the cable machine and I'd have them do a tricep press down. This is where you're standing upright, elbows locked at your sides and you press the bar down. And this used to happen almost every single time I'd train a client for the first week or so. That as they're doing the exercise and they're fatiguing they'd ask me, where am I supposed to feel this? Oh, what am I working right now? Where am I supposed? And I remember when I first became a trainer it kind of tripped me out because I'd be like, what do you, obviously your tricep's working. You don't feel your tricep, or they would say something else like, oh, I could really feel this in my abs. Yeah, it feels in my abs, yeah. Like, wait a minute. My toes. Now the reason why this is happening is not because their tricep's not working. Obviously it's working, they're extending their elbow. That's the only way the elbow would work. But the reason is because people, most people are not inside their body. They're literally not connected to their body in ways where they can feel what the muscles are doing. That's what body building training is all about. You also have to understand that until you train that mind muscle connection, the body always defaults to the easiest path. Oh yeah, you have to focus on it. Which, and that's why when someone doing a tricep pushdown who's never done that in their life before might feel it in their shoulders, their abs, and everywhere of their chest in other places and they can't understand why they don't feel a tricep. That's because they don't know better. Because the body, what they saw was, they saw a trainer or coach get in there, put him, show the client first, this is what you do.  They don't actually know how yet to connect to the right muscle to do most of the work. Their body just says, do what I just saw. Move this object from here to here in any way that we know you've done in the past. And so whatever you have done and built your way up to that, that's the kind of operating system you're dealing with. Now, why is this important? Well, this is important because, or why do bodybuilders, why is this even a principle I should say? Well, because bodybuilders are always trying to develop the perfect looking physique. So, rather than going to the gym to try and get better at lifting more weight or performing better with exercise, which still has value. That also has value, but rather than doing that, they're going to the gym and saying, I need to develop more of this part of this muscle. Now, the only way to do that is to really focus on feeling that part of the muscle when you're doing the exercise. And subtly, very, very subtly, altering the technique and form or sometimes just the intention. I can do a bench press. I can bench press. I could do reps on a bench press and I could do one where I really feel my chest and I could do another one where I really feel my triceps and the average person would not be able to tell the difference by watching my form. It's all based on my intent and that is what I learned through bodybuilding training and that right there, that's a foundation for all, I'll make an argument for all resistance training.  Can you connect to your muscles? And then from there, we can move into the other forms of resistance training if we wanted to try something. Well, even coming from somebody like from more of a mechanical performance perspective. So like even just learning the skill of squatting or the way you should hold your body and do these types of movements, that's very important. But for me to then get into bodybuilding style training and learning how to actually feel my muscles and be able to connect to every individual muscle that was part of the overall, it's helped me even then to come back to these gross motor movements and then be able to alter on the fly based off of what was happening. Oh my God, now I could feel this muscle that's getting involved. Now I need to shift my attention elsewhere and I could do that to correct things which has massively helped. Oh yeah, and think about what this encourages, right? This is why I think it's the foundation. It encourages good form. It encourages appropriate levels or amounts of weight. It also, one of the first, whenever I had a client who had a body part that was whatever you want to call it lagging or didn't want to develop, I knew the first step to developing that body part was for them to be able to feel it during the workout, for them to be able to get a pump in that muscle during the workout. So let's say a guy comes to me and he's like, hey, I work out, but I just, my chest just doesn't wanna seem to respond. And a few weeks into me training him and he'd say something like, oh my gosh, I feel my chest doing presses. I never felt it before because we're working on feel. Oh my God, I'm getting a pump. I know now that body part is going to respond. And this is a very important aspect of bodybuilding style training. Well, I used to have this spiel that I used to give clients as soon as I walk in the weight room. And I would tell them that when we're lifting or when we're exercising in the gym and lifting weights, all we are doing is flexion of your muscles with resistance. So my goal is to teach you whenever we're working out a specific muscle is you wanna be able to learn to flex that muscle. And you wanna be able to learn to flex that muscle with no resistance first if before you start to add resistance. Totally. So that happens and you'll have very easy and that's why I think the universal show me your muscle is the bicep flex because almost everybody can do that. It's really basic and easy to do that. But as the average person on the street flex your chest for me or even more difficult, flex your lats for me. Try to squeeze your glutes for me, flex your quad for me, flex your tricep. You'd be surprised how many average people that don't lift weights that you ask them to flex a muscle and they can't do it. They actually cannot actually do that. And so the principles behind getting this mind muscle connection and body building type training are phenomenal for teaching the average person on how to activate and how to use specific muscles which then contributes to what Justin's point is it makes coaching as a trainer much easier when I'm going through a movement than I can say, squeeze your glutes right there. Activate your quads right there. What do you mean by that? Right, right, right or pull your shoulder blades back. I can cue certain things because I've now taught you how to connect to all these muscles on your body. That's why this is so important. It is and this is the main reason why body building style training is of all the resistance training forms the best way to sculpt and shape the body because with other resistance training type modalities which again they all have their value but with the other ones it's about movement. It's about do a better clean and press, do a better squat, do a better kettlebell swing but with body building principles I can look in the mirror and I can say, okay, you know, I think I'd like to have more shoulders and not just shoulders but I'd like to have more shoulder on the side of my shoulders or you know what, I'd like to have my legs be a little bit more developed but not just my legs, I'd like to have my hamstrings especially the part that curves underneath or I'd like to have more developed glutes but not just my glutes, I think I need more upper glutes. No form of exercise or resistance training exercises can allow you to do that like body building. Like I can go to the gym with body building principles and literally treat my body like it's a sculpture and focus and train on it in that way and for the average person who's motivated to work out because they wanna change how they look what a valuable tool. It's the most valuable tool that you can use when it comes to lifting weights, just those principles right there. Well, those principles are also, you know, these are the principles that we followed when we structured and built Maps Aesthetic and we did it, it's one of the, out of all, I mean, we're obviously we're proud of all the programs and everybody probably here has a program they're more proud of. That one to me is my baby as far as I feel I'm most proud of how we did that because as a kid growing up who was trying to always, I was kind of building, trying to build my physique, I was insecure about the way my body looked. There were specific areas I wanna develop.  Those are my two areas I wanna focus on and then we teach them how to build that into a program so that when you're done following it you should see a significant difference in those specific areas you want to catch up or build. Well, it's important to understand this and maybe you are listening and this is you. There are some exercises out there that are better than others. For example, if I say name the best chest building exercises, you may say a bench press or an incline press and that's true. Generally for most people that's the best exercise but what if you're one of these people? What if you do the bench and incline and your chest just isn't responding? How is that possible? Well, I'll tell you how.  There's your shoulders and your triceps are involved among other muscles that act as stabilizers and even as prime movers. And so you may be doing a bench press. You may be even, in fact, you might be even benching a lot of weight but because you don't have a great connection to the chest muscles themselves, you're not making your chest muscles do most of the work when you're benching.    I'm doing these exercises that are supposed to be the best exercises for the glutes. Why aren't they responding? Because of that lack of connection and connecting to those muscles with bodybuilding principles allows you to sculpt your body how you see fit. That's the big difference here. When it bodybuilding principles, you're going to the gym and you're trying to sculpt your body how you see fit and the weight that you use is arbitrary. That's just a big difference between resistance training, bodybuilding principles and other forms of resistance training. It's also where this is like, I think I gave the example the other day of talking about how Justin and I, if you were to watch how we each bench press, you can see who has more of the bodybuilding foundation, who has more of the powerlifting or athletic performance foundation because of just watching the way we would rep out the bench press. And one of the things when you're bodybuilding, there's a major emphasis on the eccentric or the negative portion of the exercise. And this is a great way for somebody who's listening to this episode and is going to the gym and then they're like, I've been following more like a powerlifter, I'm more athletic performance, I'm more explosive guy, what are some things that I can do right away to start to learn to feel the muscle more, get better mind muscle connection. One of the best ways is really slowing down the negative. It's rarely ever do I go in the gym and scan the entire gym and everybody working out and can see anybody even truly doing what the formula for the eccentric portion, the negative portion of the exercise for hypertrophy, for building muscle. If that is supposed to be a four second negative, that's what all the research and studies have shown that it's like a four, two, two is the tempo. If you were the ultimate tempo for building muscle, yet when you walk around the gym, pay attention the next time you see somebody squatting, bench pressing, shoulder pressing, anything and do yourself a favor and just count on their way down, one, one thousand, two, one thousand, three, one thousand, four, one thousand and see if you even notice anybody doing that.  You gotta let that go that you can bench press 275, but then when I ask you to do a four second negative, you gotta drop all the way down to 185. And to your point, like, you know, and I've heard, I know lots of people have heard this term time under tension, but that's something that you'll see kind of pop up a little bit more with the bodybuilder intent, that style of training where, you know, you're finding that opportunity then to enhance the eccentric portion.  No, that makes, that's one of the things that makes bodybuilding principles or training, style training so unique among other forms of resistance training. It's the only form of resistance training that places a heavy emphasis on all parts of the rep, on all types of muscle contraction. When you train with bodybuilding principles, you're focused on the positive portion of a rep, you're gonna focus on the negative portion of a rep, you're gonna focus on the stretch of an exercise, you're gonna focus on the squeeze and the hold of an exercise. No other form of resistance training places any value on all of those equally like bodybuilding principles. They're the only type of training that you're gonna go into the gym and you're gonna focus on all these things, which is a really, really good thing. It's like that, like again, I hark back to the saying it was the foundation. What a wonderful way to build your foundation with resistance training than to learn how to emphasize all portions of a repetition. Then when you move on to other forms of resistance training, you can learn those, which is great, but you've built out foundation on all those other things. Another thing I'd like to say about this type of training is that bodybuilding style training, and I know in the past we may have said that these exercises are not valuable, but they do have some value, isolation exercises. This is very unique to bodybuilding style training because they're so focused on the feel and connecting. They emphasize isolation exercises and they use them many times quite appropriately. Other forms of resistance training tend to completely negate them and consider them totally worthless. Now I do agree that compound lifts have more value, but that's not to say that those isolation movements don't have any value. And especially when it comes to sculpting and when it comes to connecting muscle, mind-muscle connection, isolation exercises really shine. Well, to that point, I would make the case that it has a ton of value when you're talking about addressing weaknesses and imbalances. Oh, totally. When I think about the majority of clients that I train, much of their programming at the beginning was more centered around addressing that. And the ways that I would do that is through isolation exercises targeting specific weak muscles that are causing imbalances in their body. Day one is a complete assessment, very similar to what we do in prime. I assess their movement. I see where there's dysfunction in balances. I can see what muscles are weak in causing potential problems. A lot of times it's very obvious, especially when they have chronic pain that's in a joint. So I look at the surrounding muscles. The surrounding muscles are normally have got something that's overactive and underactive. So I've got weak muscles that I need to address. And when I'm looking to address very specific small muscles that are weak in the body that are causing stress in the joints, I'm using body building principles. I now program in there specific small movement exercises that would not be found in a power lifting or a compound movements. I'm more focused on addressing the weakness in their body to help balance them out. I remember this clicking a lot too, not just through bodybuilding, but even going through FRC certification where they're going over joint by joint function first. And then we start working in the harmony of all these things together. Once you put it in place, it's very logical. If you take it back to like, okay, if I'm gonna add stress now, I wanna also add stress to places where I need to build up and develop more strength around that joint so that it contributes with the overall picture. So we're really just like segmenting the body. We're building up and reinforcing problematic areas around joints. And that way, when we get to the big gross motor movements, we're a lot more solid and stable in those big movements. Right, now although it's not complete what I'm about to say isn't the whole picture, it is part of the picture. And there is a lot of value when I'm about to say to the average person. But there is some value to being able to address weaknesses and imbalances simply based off of the symmetry and aesthetics of your body. There really is. If you're somebody who, you can look at someone, and again, it's not a complete picture, but I could look at someone and say, okay, that person's chest is way too big for their back. Or that person's upper body does not match their lower body. Or their lower body doesn't match their upper body. Or their biceps don't seem aesthetically matched to their triceps. There's a lot that's telling you. Now again, it's not complete, but for the average person, when we're talking to the average person who may not understand function and form and technique which is kind of harder to explain like. It takes more education. Yeah, watch a squat and pick out the parts where the person's not moving or whatever, right? And the ankle mobility and hip mobility and all that stuff. That's a little bit more difficult. But the average person can look in the mirror and be like, my back doesn't match my chest. Or my legs don't seem to match my upper body. Like that's a very easy way to communicate imbalances in the body, especially when you're talking about symmetry. Right to left symmetry or talk about symmetry. Especially when you're talking about that. Because this is an area where sometimes these problems get exaggerated when someone goes straight into barbell lifting and doing all the compound lifts. Because if there's major asymmetry where you have your left pec is way more developed and you're right, this was me, right? So as a kid, my left pec was way more developed than my right pec. And if all I did was just compound lifts, bench press, bench press, bench press, barbell, bench press. What ends up happening, especially when you don't understand biomechanics very well, is that the dominant side just takes over the load. Which if you've ever bench pressed and you're listening to this show right now and you notice when you press the bar up, it's uneven. This is common. How many clients have you trained like this? You get under the bar and their right or their left is an inch or two ahead of the other side. Or when the elbow goes in or the shrug's a little bit. And there's an example of being able to spot that as a trainer and go like, oh wow, this person has some major asymmetry going on. How can I use bodybuilding principles to address the weaknesses and try and balance out the body more so then I can then go back and apply it to compound lifts. Well, take the average person out.  Okay. Take the average person off the street right now that doesn't work out, okay? And most of them are right handed. Measure their right arm, measure their left arm when they're flexing. I guarantee you a majority of them who are right handed are gonna have more muscle in their right arm. There you go. And visually, you might even need to measure it. You could see it flex your arm. There's an asymmetry there. Your left arm doesn't look as developed as your right arm. Now we would do further testing to see if there was a weakness, but it's a pretty damn good clue. It's a really damn good clue that kind of points you in a direction. Now what's the value of that? Well, the value is to the average person. The average person who doesn't necessarily understand movement aside from the extremes, they understand aesthetics and symmetry. So when they go to the gym and they apply bodybuilding principles and it's based off of I wanna make this part look different and this looks imbalanced. I wanna develop this muscle more. Inadvertently, what they're doing is they're actually working on, oftentimes, their weaknesses and imbalances. And what they're doing is they're making themselves more balanced. Bodybuilding principles are the original correctional exercise. And I'm gonna make that statement. I know it sounds a little controversial, but it's absolutely true. Before correctional exercise ever became a thing, and of course correctional exercise is far better suited to correct movement patterns and to work on pain. That's what it's perfect for. But before that existed, it was bodybuilding training. And it does a far better job than people realize, simply based off of the way your body's developed, what parts your body's underdeveloped versus other parts of your body. It's also a great way for you to address things like posture. Like how many times did you get a client, you assess them and we talk all the time on the show about upper cross syndrome, rounded shoulders, forward head. It's so common in everybody because we're doing everything in front of us. I can take those principles too and go, okay, now this client, sure I could take them through a bench press and do all those movements. But what I know is that addressing all those upper back muscles, they're gonna help pull the body back into good posture. Those become a priority in my training, in my regimen. Okay, I know that I can do that. That's, those principles are incredible to helping somebody like that who's got really bad posture issues. And when we would program as trainers, this is one of the ways, or these are some of the principles that we would use to address those things versus just throwing that person right underneath the barbell bench press with those issues. Well, yeah, and too, that way, it's a lot safer to then look at posture and be able to kind of like emphasize angles, like the proper angles to hold your joints into and bodybuilding style training like allows for you to like, really to get into that function, like how am I most effectively gonna feel this in my muscle by holding it at this specific angle? So it's like, there are ways of enhancing, certain muscles involvement. And then that helps you to learn then too, what those beneficial angles are and which ones help the muscles, build and develop more. Yeah, I love what you just said because it reminded me of one thing about bodybuilding principles that is different from other forms of resistance training. Bodybuilding style training principles encompasses a wider range of resistance training exercises than any other form of resistance training, okay? Bodybuilders will utilize any exercise that's going to cause their muscles to shape and build. And oftentimes they use more exercises than other types of resistance training. Power lifters tend to be a little bit more limited. Olympic lifters also more limited. Any other resistance training sport you can think of, they're more limited in terms of the tools that they're using. Bodybuilders are very much about different exercises, different angles, machines, cables, barbells, dumbbells, body weight, utilizing a wide variety of exercises to develop their body. Now, what kind of value does this have for the average person? Tremendous value. They're not stuck in one way. Yes, there's definitely exercises that are better than others, but bodybuilders are very open-minded when it comes to trying different exercises much more so than other lifters. In fact, bodybuilders typically do the exercises that you find in other forms of resistance training, not all of them, but many of them. Oftentimes you don't see them doing the same exercise, the other ones do the same exercise as the bodybuilders. I also can recall ways of using it to address things like chronic pain. I don't know how many times I've had somebody, they come in, super decontition, middle age, 30 pounds plus overweight, excessive forward shoulder and forward head, low chronic back pain. And I know as a trainer, like one, addressing their upper back and building and developing those muscles to help pull them back in good posture, strengthening their core and abs, which then supports the low back, could have eliminated so much chronic pain in so many of my clients. That is, and that you'll never find that in a athletic performance program. You'll never find that in a powerlifting program and an Olympic lifting program to your point where you actually would take, okay, look at somebody specifically and go, okay, we're gonna focus on. Develop this. Yeah, develop this area, develop this area to eliminate this chronic pain that we have going there, unless it was so purely a correctional type of program. Totally, totally. Now, probably the thing that bodybuilding style principles are most known for is for building muscle. Now, in head-to-head competition, in head-to-head comparisons, bodybuilding style principles when applied appropriately will build the most muscle on your body. Now, that's not to say other forms of resistance training don't build muscle.  Did you see our post from our good buddy, Ben Pollock right now, just yesterday? Oh, he's, did you see what he was talking about? He's liking how much strength he's getting from that. From his experience in bodybuilding.  Now that he's revisited back into powerlifting, the amount of muscle that he's packing on and strength gains that he's seeing in powerlifting from his bodybuilding experience has got him rethinking whether he's gonna now go back to bodybuilding again. At the end of the day, and I just read another study on this, at the end of the day, mass, muscle mass and size is going to, if you train it properly, will improve your strength and performance. It's like having the raw building block that's there. You can squeeze more out of a muscle or less out of a muscle, but the potential for the strength and power, a lot of it lies in the actual size of the muscle. It's directly related to its ability to contract. So more muscle is the hallmark of bodybuilding. And although, in our opinion, and I'll defend this till the day I die, training through different modalities is the best way to build muscle long-term overall. If you were to compare just head to head, I only do powerlifting training. I only do Olympic training. I only do CrossFit. I only do bodybuilding training. The one that builds the most muscle is bodybuilding. That's what they do best, is they build muscle. They do a very, very good job of adding muscle mass or muscle size to your body. Now, why is this good? Well, obviously, for the obvious reasons, it looks good. You can shape and sculpt your body like we talked about before.  What if you don't care? Speed them a tad, wasn't it? Oh, yeah.  It means you have a greater capacity to burn more calories. It means you utilize glucose better. It means that you're building muscle also sends anabolic signals to the body to say, hey, raise testosterone in men, balance out estrogen and progesterone in women. More muscle makes all the other goals easier to accomplish. You know, it's pointless. Yeah, it's funny saying that. Like I think back to like all the female clients that I trained that were overweight that came to me and said that their main goal was to lose body fat and they didn't wanna get bulky muscle and they entrust me to write this program and design it. In reality, I'm writing a bodybuilding program. You're writing a muscle building program. Yeah, although I would never communicate that to them knowing their relationship with exercise and where it's currently at. I just do my job knowing what's gonna benefit the most but that's what's gonna benefit them most is a bodybuilding type of program even though they have no desire to do anything like that. Their main goal coming in is to, hey, Adam, I wanna lose 30 pounds of fat. I know that the thing that's going to benefit the most is one, it's gonna allow me to dress any sort of imbalances which addresses all the aches and pains we talked about. It's also gonna allow me to pack on the most amount of muscle which will then in turn speed up her metabolism which will then in turn help her with her ultimate goal which is losing body fat, which is funny. Isn't that hilarious? Yeah. And now if it wasn't for bodybuilding I can say this with confidence. We would never have understood the value of the pump. We would never have understood or even valued it to begin with. Now the pump is when you're following bodybuilding style principles in your lifting weights or even when you're doing other modalities it may happen by accident.  It feels pumped. More blood is being pumped in that can pump out. And most other resistance training sports or athletes actually don't like the pump. They don't want the pump. Because there's a movement. Yeah, when you get a big pump and you're trying to run or move it reduces performance. Now the pump is temporary but it's not something that they're seeking out is my point. Bodybuilders have seeked out the pump. They actually look for it. Now what does the pump tell us? If you can get a good pump you're probably the environment to build muscle is probably there. It's more likely there than not because you're well hydrated. You're pretty well recovered.  If you're dehydrated you're not gonna get a good pump. Your nutrients are probably good. Try and get a good pump eating too little calories. Not gonna happen. It's also a great example that you're connected to it. Right. You're connected to it. If you're not connected to it if you're getting a pump you are for sure connected to that muscle. Right. If you're not there's a good chance that you're not. Right.  So the pump is a signal that tells you oh it's more likely that the environment that my body's in right now is conducive to building muscle but that's not all. The pump itself also sends a signal to build muscle. We have studies now that show this. The cell swelling effect that happens tells your body to build muscle. The nutrients that it delivers to the body. There's maybe a localized hormonal effect that the pump creates that is causing your body to build muscle. Isn't it the theory that it's volumizing the cells which then allow more water, more nutrients to get into it which then in turn it involves building more muscle? It also speeds up protein synthesis. We've connected the pump to that as well. We would have never even value. I think without bodybuilding style, training or principles the pump would have been relegated as a side effect. Like oh yeah every once in a while you have a pump. Bodybuilder is the only form of resistance training where oftentimes you seek it out. You go to the gym and you're working your chest and maybe you're strong and all that stuff but if you didn't get a really really good pump you're like oh man I don't know if my workout was really good I gotta re-examine what I've been doing.  Well and what's great about chasing the pump is that you can do it with extremely light weight that you can control very well. It's all about feel. Yes, which is what makes it really great for teaching clients. Again, if I got a client who I can't get them to feel like let's take a really hard muscle, rear delts. Rear delts are extremely difficult to get somebody to feel but man I could take some two and a half pound dumbbells really really light and put them in the position and literally move their arms for them this is how I want you to feel and then touch where I want them to feel and just we're gonna do 30 reps. 30 reps until you can feel it connect there that's what's awesome about using a tool like the pump to get them to enhance that mind muscle connection. Well isn't BFR training like an exaggerated enhancement of the pump or artificial pump? Absolutely, the science that supports the pump is the same science that supports BFR. Very very similar and that's exactly what's happening is you're giving your body an extreme painful pump and then that sends a signal to the muscle without barely any load. Which has by the way BFR its application is and if you don't know what this is blood flow restricted training or the scientific term would be occlusion training.  The applications of that with the most value is for rehab. That's where the best applications of that are because you'll take somebody who's got knee surgery and they can't use sufficient resistance to build their muscle or prevent atrophy, prevent muscle loss because they just had knee surgery. They could barely do just like five pounds with their leg. Well, they're not gonna get a pump with just five pounds unless you do BFR. Then they get that crazy pump and they found that that is far more effective and that's about rehab. That's actually one of the ways you know you have a good therapist these days because that's kind of cutting edge still. I mean, we're still in the first decade of that becoming very popular.  This was the science was just barely coming out on this but now a therapist on the new new or knows what's up and up as far as the science they would tie off your quad and you would be because I remember sitting on the edge of the bench rehabbing mine and they just put an ankle weight five pound ankle weight on there and I'm just doing knee extension as I lay there but I would have been far more beneficial tying that leg off while I'm doing that knee extension because then I would start to develop the quads a lot faster than what the five pounds by themselves would be doing. So you know you've got a good therapist when they're doing stuff like that and you're rehabbing it. Totally and again, no resistance training form besides bodybuilding goes to the gym and seeks out the pump. That is a hundred percent characteristic of bodybuilding style training. Probably the one thing about bodybuilding style training that I personally find the most important is that maybe this will be controversial but I can argue this again, I can argue it very well. Of all the forms of resistance training that are out there, it's the safest. It's the best for longevity. I'll tell you something right now when you find me in the gym at 75 years old and I can guarantee you I'm gonna be doing bodybuilding style training and I don't know if I'll be able to do any powerlifting style or other types of training at that age but I can for sure use the principles of bodybuilding. Oh, who's a great example, Dexter Jackson. Dexter Jackson, how old is he now? And he's competing, he's almost 15. I don't know, look at up there. I think he's in his 50s. Yeah and now look at another great bodybuilder, Ronnie Coleman. Look at almost everybody who competed with Dexter Jackson in his first few years. Almost all of them. Yeah, the guys that lifted with a heavy emphasis on strength and how much weight they can move or whatever, many of them are- They might have beat him in shows 20 years ago or 15 years ago. Except for the consequence. How old is he? How old? Yeah, let's see how agey. I think he might be right. He's in his 50s. I believe he is. But he's, now Dexter Jackson is one of those bodybuilders that always trained, he's 50. He's 50 years old. He's always trained with this mentality. He never was about moving maximal weight. He was never about showing any big numbers. But he was always about feeling the muscle, getting a good pump, getting a good squeeze. Here he is, 50 years old, competing, still competing, all of his peers have major injuries. Ronnie Coleman, who arguably one of the greatest bodybuilders of all time, huge fan of the guy.  Cause the risk is much higher. Like if I go to the gym and again, I think training for maximal strength has a lot of value. I think it has a ton of value, but I'm not gonna lie and say that it doesn't have more risk. And for sure does, you're pushing more weight. There's far less risk with going to the gym, lifting weights and feeling the movement rather than trying to move as much weight as possible. Now, Adam, you've made this comment before. You said that your body felt the best it's ever felt or less pain when you were a bodybuilder. 100%. Still to this day, I stand by that. I mean, that was something that I didn't start feeling joint pain until I started powerlifting and lifting really heavy.  It's because of the dysfunction that I had. My mechanics were perfect. And when you load, load, load, load on that, eventually that catches up to you. And that's the risk versus reward thing that you're talking about. I mean, to now the other side of that, I never packed on so much muscle as I did when I switched over to powerlifting because I'd never trained that way for so long. Putting a lot of emphasis on that, boy, that slapped on more muscle on my body in a shorter period of time than ever else in my entire lifting career. So I got the benefits of that. But the drawback of it was now I felt my hips, now I felt my knees, now I felt where when I was training for bodybuilding and it was all about isolation movements, I never maxed out. So if you were just back up eight years ago and said, yo, Adam, what's your max bench or what's your max squat or deadlift? I would look back at you and go, I have no idea. I can't remember the last time I squatted, deadlifted or bench press for less than six to eight reps. So I could tell you this is how many reps or this is how much weight I can do six reps or eight reps with, but I couldn't tell you what I could do a single, a double or a triple with because I never lifted that way. And I felt the best in my life during that time. Oh yeah, I mean, if you're going to the gym and you're lifting weights for longevity and I think it's important that you move into different types of training. We talk about this all the time on the show, but it's also, you know, I'm not, this is true as well. Training for feel and connection to the muscle and the pump is the safest form of lifting weights. It just is the risk is lowest because when I'm focused just on feel, the odds that I'm going to lift too much weight is far lower because I don't care about the weight. In fact, what bodybuilding principles encourage is for you and I love this by the way, this is one of the best ways for, I think men oftentimes will benefit from this the most. It encourages you to lighten the load. Many times when I go to work out and lift weights, now I'm a very strength oriented person. I make no qualms about that. I love lifting heavy weights. My favorite thing about working out is being able to lift a lot of weight. But when I go in there and I check my ego and I'm like, okay, I'm gonna try just bodybuilding style training. My tendencies go lighter every time. Oh, I still don't really feel that in my quads or I still don't feel that in my chest.  And it's just a safer way to work out, especially, you know, speaking. It's completely different mentality. Yeah, it's definitely way better for a long term in terms of like the wear and tear, you know, of the joints. And I mean, you could get into that because it's inevitable you're gonna start lifting more weights. You're gonna get that ego lift. Like every time I go in the gym and I'm grabbing the barbell again, it just escalates. So, you know, help, it's very healthy practice to then, you know, go back into something that you're not, you know, as good at or you're lightening the load, but it's adding a completely new stimulus. Yes, and now one thing that, one dig that people take at resistance training, oftentimes is that, oh, you don't build a lot of endurance. And I can see that, right? I can see that if you only all ever train in strength in your low reps and long rest periods, which are fine in and of themselves. It maps phase three aesthetic. I got a client that's in it right now that messaged me literally this morning.  Yeah, because bodybuilding principles encourage the pump and feel, oftentimes they'll do higher reps. So if you see someone in the gym doing, you know, 20 reps of a squat, or you see someone supersetting two exercises or trisetting, that's three exercises together, or doing a strip set where they go from, you know, one set to the next set to the next set with, you know, lighter and lighter weight, that's bodybuilding principles. You don't typically find that in other forms of resistance training. So there's endurance. There's more endurance that you're building on. And think about that in terms of all the reps. That helps you get better. It just helps you get better at those exercises, which then you can, you know, bring back into like a more of a heavier loaded, you know, lower rep situation where we're focused is completely different. More blood flow, hearts getting worked more. It's more exercise for the heart that way too. I, that was one of the things too. When I was, I remember my buddies and I, we raced, there was four of us, right? And two of us were like big time into lifting and the other two guys were like into, you know, running obstacle course racing when that was getting popular there into that.  And I remember getting ready for it and I didn't do any cardio. And all I did was just increase the intensity in my bodybuilding routine that I was doing. More super sets and reps. And at the end, my buddy, the two of us that were the ones that were trained. Now mind you, I'm sure my buddies that I'm talking about right now weren't like hardcore, obstacle course racing, hardcore training, but I knew the competitiveness in myself and my partner. And I knew that I could increase the intensity in the way I was training inside the gym to give me some good cardio endurance.  Totally, exactly. And that they, so I knew that that, them knowing that I wasn't doing any cardio gave them the kind of, they let off the throttle of their own training because they're like, oh, he's always doing his lifting weights when they smoke them. And there's a big misunderstanding because people look at the extremes, right? So they look at like the big 260 pound bodybuilders. Okay, that's obviously, that's the extremes. But let's say you take the average person who's natural and uses bodybuilding principles, they're going to build a decent amount of endurance through higher reps and super sets and that type of training. Of course, when we look at the extremes, it all goes out the window. But then again, we look at the extremes at any category and pretty much everything goes out the window. But really the approach to form and exercise is so different. This is a big one for me. A bodybuilding principles, you're trying to make the form as perfect as possible to feel it the best way possible. Other forms of resistance training are trying to perfect their form to lift the most weight. So like a power lifter is like, how do I maximize? This is why if you've ever gone on Instagram and seen the extreme arches that some bench pressures will have or the arch is so insane and their grip is so wide on the bar and they're only moving four inches, well, they're trying to maximize their biomechanics to lift the most weight. They're trying to perfect their form to lift more weight. A bodybuilder is trying to perfect their form to feel it as much as possible, which has a lot, it's not valuable and nothing else is valuable, but it's valuable. It is valuable to say. To that point too, I'm glad you brought that up because I've been asked to have been tagged on things like this before. It doesn't make one right or one wrong. It's just, there's different goals. You have somebody who is trying to maximize the amount of load and get up the most amount of weight possible, then you have somebody who gives no shits about that and wants to connect to a muscle and develop a muscle more. So when I get tagged and asked that like, oh, is this wrong or should I be doing this way? Well, it depends on your goal. Is your goal to become the best bench presser and bench the most weight? Well, then using leverage and making you get a lot of body English on things, that stuff makes a difference in moving the most load. When your goal is I wanna develop my chest, well, you don't really care about the amount of load you get up, you care more about connecting to the chest through that movement. Right, so if your goal is to build muscle, either because you wanna build muscle or you wanna speed up your metabolism or if your goal is to sculpt and shape your body as you see fit, in other words, target specific parts of your body. If you wanna be able to feel muscles working when you do big gross motor movement so you can connect to them and develop them and if you wanna learn principles that will give you longevity with resistance training where you're focusing on feel and the pump, we highly suggest that you do some bodybuilding, style training and I firmly believe, regardless of what your goals are, that some components of that will benefit you, it'll benefit most people. And with that, Maps Aesthetic, this is our bodybuilding maps program, is 50% off. You can get that at mapsblack.com and the code for the discount is black50, B-L-A-C-K-5-0, no space for the discount.


Welcome folks, we at the Dow Industries finished down 90, NASDAQ up 49, S&Ps up 5.5, gold, gold contract up $51, 40 cents, trading out $19.18, look at that, $19.18, I like that date. 70, silver, silver was up at buck 37 at 21.88, light sweet crew down 224 at 74, 44, notes and bonds, at the 10-year note trading up 1 point plus 11 ticks at 114, 16 to 30 up a full point plus 28 ticks at 13108 and Kingdala, Kingdala traded down 936 ticks at 103, 640, the Euro out here at a price point of 107, the Yen at a price point, where is it, oh that do that to me again, there it is, the Yen at 133 and the British pound at 121 to 1 U.S. dollar. We get over and take a look at the S&P folks, bottom line is that you finished an ABC structure down, went a little bit further than it, this is just going to be building costs for lower price, the market couldn't even hold price, monster volume, so you're coming into the high volume 374 spike, you hit 380 out here today, that high volume 374 is going to get smoked man, what you have out here is that we did volume of 148 million, you still didn't hold price, this is the building cost inside of here that I suspect you know it's going to break number one than the next leg is somewhere over here about the, what is that, 367. The larger picture is that you have the ABC down inside of the spy on the monthly basis, it's a 331 level and the 331 level is just over the highs of the low bar for much of 2020, what you did have out here today is that you had the banks, you know the regional banks for sure, the regional banking index okay, went right down to that and needless to say it went down to it in three days, which is just the total mindblower but the bottom line that's what it did, regional banking index of three days just went from 63 down to 44 and you can see the top of that the highs of the lows of March of 2020 is 50. The low is 27, well now you're going into that with even heavier volume, that's telling me this can go all the way down to the lows folks and that's 27, that is saying problems in paradise, have a great night folks, have a safe night, CPI tomorrow morning 8.30 Tommy at 9 o'clock, check it out folks, have a great one, have a safe one, we'll get them folks.


for some more videos. Now I know that I haven't been able to post as much as I've wanted to because I have been looking for somebody to help me film and it has been incredibly difficult to help somebody find me film. If you guys already know I moved to a new city and now I live in Atlanta, Georgia and I've been here for about a year now but I can't find somebody to help me film. So the videos that you see me being filmed by somebody else is usually by my mom or family members. So they're not here. So it's difficult to find somebody to help me film. So that's why I haven't been able to shoot much videos with somebody else filming for me. But I have some videos coming though because I am looking for an intern. So if you live in Atlanta, Georgia and you would like to help me film some videos, comment below, let me know where you know somebody because Coco needs some help. With that, let's get right into the video. So today I'm gonna talk to you about my volleyball experience story. Why did I start volleyball? How did volleyball come to be a fruition in my life and how did I get to where I am now? So first let's start off with why did I start volleyball? Well, I started playing volleyball in 10th grade and a lot of the comments I see in the comments below are is it too late to start to play volleyball and it is never too late. I trained the client back in the beginning of the summer and she was 52 years old. So it is never too late to start playing volleyball. I started playing in I was in 10th grade and I had no experience whatsoever. I knew nothing about volleyball. I didn't know, I didn't know positions. I didn't know how to hit. I didn't know how to serve. I didn't know, I didn't know anything at all. But luckily I had the opportunity to learn. So what I did was it was my first time in a new school just transferred to a new school in 10th grade. And for you guys that don't know, I'm a military child. So I grew up in Seoul, Korea. So I grew up around the world, I grew up in Korea. And they did have volleyball there but I wasn't necessarily interested in volleyball that I was in a lot of different clubs in middle school. So I didn't really participate in sports until I got into high school. But I've always been naturally athletic. So in 10th grade I was sitting in my counselor's office and the van volleyball coach walks in to talk to her about something and he says, I'll taller you. And I said, I'm five, nine and a half. And he said, do you play volleyball? And my mom was there and she was like, she can play volleyball. And that's literally how the story started for me. So no, I didn't necessarily choose volleyball in the initial but that's how I started playing volleyball. So after that I went to my first volleyball camp and it was at Campbell University which is in North Carolina. And this volleyball camp was very different for me because a lot of the people that did go to this camp were varsity members. And I was new, I wasn't even on the team. I had never been on the team and I went and I was completely lost. I knew nothing about position. I knew nothing about hitting, anything like that. So at the majority of the camp I was confused. I was a little lost and I did get disheartened because I felt like this is a lot of information to take in and this is a three day stay there camp. So I knew no one. So I was getting to, I had to get to know people. I had to get to know the positions. I had to get to know the coach. I had to do a lot of different things at the same time. But that camp showed me how intense volleyball could be. So I made it a point to really try to be good at volleyball. So my parents ended up buying me like a makeshift volleyball net. It was a really cheap one, but it worked. And I would just serve the ball over in my backyard or I would learn how to pass. And, but the passing part that will come on later in the story. So I would learn how to pass and I would learn how to hit and all that kind of stuff. So then fast four come tryouts. I was, I was excited. Adrenaline was pumping. I felt adrenaline. The first thing she asked us to do my late coach who unfortunately she passed away last year. So bless her heart. She, the first thing she asked us to do was to run 10 laps. So I ran 10 laps and adrenaline was like, and I was spilling it. I felt the adrenaline and I was like, let's go, let's go. So I ran the 10 laps and we had to do a lot of different school things like passing. This is how we remember everything that we had to do. It was so long ago. We had to pass, we had to hit, we had to serve, stuff like that. So I ended up making the JV team and we went through a lot of JV coaches. Throughout our JV season, I'm pretty sure we had three different coaches. Not a good luck, okay? So we had three different coaches during our JV season which is pretty odd, all right? Then let's fast forward. Okay, so 10th grade, I was designated to play as the middle hitter or middle blocker. And that's a video that's gonna come up as describing the positions to you guys because a lot of you guys are new and you don't know what the positions are. So the position I played for my high school career was middle blocker. So fast forward to junior year, I ended up making varsity. I was the second middle. So I was not the starting middle. I was the second middle. And what the second middle means is the starting middle would rotate around and then I would come in, okay? So junior year, I was still timid. I was still nervous in games and I have a video on how to not be nervous which is coming up. I was nervous in games. I was anxious. I was focusing on the crowd. I was looking at my parents in the crowd. I was looking at the football players in the crowd. I was looking at everybody else and I didn't wanna let other people down. But I remember it was like a light switch. It literally was like a light switch. One day I used to hit like a noodle, okay? Like I used to hit like this. I didn't hit like spike like this. I hit like a noodle, okay? And I'm a very strong girl. Like I'm a very, I could be on people. Y'all, in middle school I used to beat boys in arm wrestling, okay? Very strong. So I ended up hitting like a noodle. So I move on to junior year and we were playing a school named Southview. And when we were playing Southview, there was this one position where I was hitting somebody sent me the ball really well and I hit the ball and it went straight down like 10 foot line. The 10 foot line went straight down. And I remember putting all of my energy and all of my frustration and all of everything that I had felt to that point about volleyball, I put it into that hit. And my coach was like, oh my God, you know? And our teammates were like, the light switch for a moment for me. And I tell my clients all the time, once you turn that light switch on, it's on baby, it's on, okay? So for everybody, you have to find your light switch. You have to find the place for you where you just get it, okay? And I remember that moment at level grade when I just got it, okay? So from that point on, volleyball was completely different, okay? Senior year was a great year. Senior year, my high school was ranked number 33 in the state of North Carolina for volleyball.  All-star team. We had like eight seniors and like two juniors. So when we left, okay? So we ended up having a great experience. I was hitting 10 foot line at my best. I was smacking people in a face with the ball. Like, it was like a light switch, okay? Moved on to college. I decided to go and play club and college because I wanted to have that college experience. And I didn't want volleyball to be my whole life. So I played club and college. And if you guys didn't know, I went to the University of North Carolina at Charlotte and I played club and college for three and a half years. And that was a great experience. Now, if you don't know what club and college is, let me explain that to you. You have high school volleyball, club high school volleyball, college club, college club volleyball, college volleyball, professional volleyball. You see the order of operations there? Cool. So I decided to play club and college. It was a great experiment. Experiment experience. We get to tournaments on the weekend. I also played middle blocker there. I was nasty, yo. Coco was working it. But that's the experience I had. And then I decided due to some government issues within our club volleyball system, because the club volleyball system is run by students and not like a coach. I decided to stop playing club volleyball and started playing recreational co-ed volleyball. And that's when volleyball really took, I really started to love it. It's when I started playing co-ed with different kinds of people. Short, heavy set, skinny, tall, young, black, white, Asian, Hispanic. I used to play, I played with so many diverse people. And that's when I started to love it because I met so many people from different walks of life. So that's why when you watch my vlogs, you'll see a lot of different types of people. And you might meet some different types of people when you see me vlog about them because it was just a great experience. And I am so grateful for the volleyball experience that I had. So that's why I decided to kind of take it about to myself, to coach. Because I want you to have a great experience like I had and I want you to love volleyball. I want you to feel like volleyball is one of the best decisions you've made in your life. So that's why I made this channel for you. I want you to feel the way that I felt and I want you to have a positive experience. I know that every coach out there isn't the greatest coach. There are some coaches who are greater than myself, who are wonderful people and they're out there. And I want you to find those people to uplift you to be the best volleyball player that you can be because volleyball is a wonderful experience. So that's why I made this channel. So if you have any other questions for me about my volleyball experience, if you wanna ask me about college or high school, please put them in the comments below and let me know what you wanna see. And thank you guys for watching my volleyball experience story and I hope that you guys like it. Make sure you follow me on Instagram, Twitter and Snapchat. I'm gonna have those right here because that's when I update when I can't film a video or a video is gonna be skipped this week. I'll put them on those social media sites. So make sure you check those out. Also, make sure you subscribe and if you know somebody that would like to see this video, share it with them because we're trying to share the volleyball love with everything. I'll see you guys next time.


Hello, this is our XT-60 which enables the creation of contactless connectors. Thanks to 60 GHz-based RF communication, we can replace contact-based connections by wireless wires. XT-60 is perfect for industrial and wearable applications. XT-60 can support EUSB-2 protocol up to high speed at 480 Mbps, as well as ISCR-C, UART, SPI, or Dual GPIU. It gives great advantages in that we can have a fully sealed device and reliably under rotation, even at very high speed. We can also have full galvanic isolation and operation in difficult environment. For wearable, it is great due to its very small footprint because of the antenna inside the package. And its very low power capability. Let's check out the demo now. We have a USB-2 360° rotating connection. On the fixed side, a fully standard PC with its USB connector. The ST-60 evaluation board is directly plugged into it without any software modification. On top of the rotating element, we have a standard USB-2 camera which is connected to the second ST-60 evaluation board. When the two boards are flashing each other, the data link is automatically established. As we can see, the video is transmitted through the RF-Link to the PC and we can rotate the camera and the video is fluent. Typically, rotation rate of several thousand of turns per minute can be achieved and ensure lifetime of many years. Just check out the small footprint of the ST-60 A3 solution with its integrated antenna. With a size of 3 x 4 mm², the ST-60 A3 is great for many wearable equipment. ST-60 can as well be a perfect solution to securely download software and test product during the manufacturing. And thus, allow the complete removal of the Pogo connection for product configuration and testing. We can have a fully sealed and smart design together with short testing time. This also brings the capability to develop software and new application without opening the device. To conclude, to remove contact or connector on your device, ST-60 A3 provides a solution for protocol like a USB-2, UR, e-square-C, SPI or dual GPIO. And it's perfectly fitting the requirement of many wearable products. It is available for volume production with a full development kit and you can find more information on ST.com slash ST-60 or contact your usual ST representative. Thank you very much.


So, you hate animating, you wish you could just upload a video and have your character copy what they see. Not a problem. Let's say you have a character that uses the exact same skeleton as the Unreal 5 Mannequin. You drag it out and you set it to animation asset and you just want to give it a fun little video animation. To do that, install Rokoko Studio. It's completely free, then go to the link in the description and use Rokoko AI Video to motion capture. Create a new scene, name it, select the file on your computer, upload your video file, wait a few minutes and when you're done, open the Rokoko Studio. It should be under recently added scenes. Double click it, press play to test it and if it looks okay on the right under export, pick the file you want to export the animation to. Make sure it's set to Unreal, export it, then in Unreal, import it and set it to the Unreal Mannequin. Double click, then under skeleton, show retargeting controllers. Then right click the pelvis and set it to all recursive skeleton. Then set interaction to skeleton and make sure all the IK bones are set to animation. And finally make sure the pelvis itself is set to animation scaled. Save it, drag your animation to your character and you're done. Congratulations. Your character is now doing what it saw in the video. Now depending on how crazy your animation is, your character's feet position might be a little funny. This really isn't designed for fight scenes or crazy dances but it's pretty good at basic VTuber and NPC stuff where your full body position doesn't really move too much and you're just doing upper body motions. Basically you should use this for slice of life things. Also this trick only works if you are using the Unreal 5 Mannequin rig as a base for your character. So keep that in mind when you are rigging your character. Anyway, hope that helps and as always, I hope you have a fantastic day and I'll see you around.


It is easier to create adaptive UIs with new viewport size units. Color vector fonts now include support for variable fonts. The methods in the interface File System Sync Access Handle, part of the File System Access API, are now synchronous. And there's plenty more. I'm Adriana Jara. Let's dive in and see what's new for developers in Chrome 108. The new viewport units give you more control to create adaptive UIs. These units measure the viewport area differently, depending on how they take into account UI elements in the browser that can be expanded or collapsed, like the address bar. The large units provide the viewport size assuming that those interfaces are collapsed. On the other hand, the small units provide viewport size assuming the interfaces are expanded. And with dynamic units, the viewport size will automatically adjust itself in response to browser interface elements being shown or not. The value in these units will be anything within the limits of the large units, the maximum, and the small units, the minimum. Check out the article in the description for more information. And it also includes a link to a related change to the Android viewport resizing behavior. Color V1 color vector fonts have been supported since Chrome 98, but the initial release supported only a static functionality of the Color V1 table. But the Color V1 specification also includes open type variations, which means allowing changes to font properties by changing variable axis values. Such variations are supported now. This release also includes the font, text, and font format condition extensions to CSS supports. With these conditions, the developer can detect when the font features are available to give the user the latest experience and also create a fallback if support is not available. To make the most of your fonts, check out the demos and examples in the link in the description. The origin private file system provides access to a special kind of file that is highly optimized for performance. Developers can get access to such files by calling create sync access handle, which is a method exposed on file system file handle objects. This call results in a file system sync access handle when the methods truncate, get size, flush, and close in that access handle used to be a synchronous, but they are synchronous as of Chrome 108. There is a good reason for the change. It makes the file system sync access handle match the synchronous POSIX-like file API that the wasm-based applications expect. It makes the API more ergonomic while still bringing substantial performance gains. This is a potentially breaking change. If you are using the methods above, any use of promise.then will break. If you change add-in on the result of any of the previously asynchronous and now synchronous methods, you need to change your code. For more detailed instructions, visit the article linked in the description. Of course, there's plenty more. A change in the behavior for overflow on replaced elements is being rolled out. If you are an identity provider, check out the Federated Credential Management API. Also, the Media Source Extensions API is now available in the worker context. All the details, including links, docs, and specs are in the post linked in the description. Hit the subscribe button now so that you don't miss the latest Chrome DevTools videos, GUI challenges, HTTP203, and more. Yo soy Adriana Jara, and as soon as Chrome 109 is released, I'll be right here to tell you what's new in Chrome.


Now that we understand some basic concepts like how the file system works, encoding, compression, things of that nature, we can do something extremely cool and very handy. We can do something called serialization. Serialization is taking an object, writing it down to disk, and then reading it back at a later time in its current state. It's extremely cool. So let's go ahead and play around with us. Say, queue to bug, queue data stream, and let's include queue file. First thing we want is some function that's going to let us save a file. We're just going to go ahead and open this file. We want to write only on this file. And if we couldn't, we're just going to exit out of here real world application. You'd want to return like an error string or something to let us know what happened. Let's make our data stream, give it a reference to our file. And one thing that we really want to do here is we want to set the version. We want to do this simply because we want to say we're using a specific version that way if cute upgrades and they change the underlying code for the serialization on the queue data stream. Well, we can revert back to a specific version so it won't break our code. And then after we've done our due diligence and our testing, we can actually upgrade to the newer version. Probably help if I did that right. There we go. You can see there's a lot of versions starting with cute one all the way down to our current 511. Don't worry if you have a newer version, this should stand the test of time. All right, so we're going to just use the newest version. Now let's go ahead and do a queue string. Let's call this title. If you've read Hitchhiker's Guide to the Galaxy, you understand that. If not, I recommend you go read the book. We're just going to make a queue int 64, not 42. Well, that'd be interesting. So in the book, they build this giant computer and they say, hey, what's the meaning to life and everything? And after centuries of numbers crunching, the computer comes back and says the answer is 42 and everybody just says, like, what? Really, really great. Now we're going to shift that information out into the data stream, which is going to put it out into the file. So really what we're doing is we're serializing two objects. We're serializing an integer. We're also serializing a queue string. We're then just going to say file flush. Really don't need it, but I'm including it for some legacy things. And then file.close. I think this operator overload and queue data stream may actually call flush for us under the hood. I just really don't want to risk it. So we're going to return true. All right. Now we have successfully written our code for our file save. Let's go ahead and save a file here. If save file, and let's just call this test.txt, then we're going to do something else. In this case, we're going to read it back. So let's go ahead and save and run and see what this thing looks like. So it just says saved. Let's go ahead and crack open our directory here. And sure enough, we have a test.txt. Let's bring this out and see what it looks like. So this is actually what the file looks like. You can see it does not have the words, and it doesn't have the number. It's got this stuff. 0, 0, 0, something t, something h, e, blah, blah, blah, blah, blah. This is where the serialized file looks like. It's not expected that we know how to parse or read this. This is all going to happen automatically for us under the hood. So let's go ahead and write our code to read this back. It seems it moved my notes onto the screen. Let me move those back off. There we go. All right. Now let's go ahead and do our Q file. If we cannot read this file back, then we're just going to return false. Once again, real world, you should at least print out an error string. I'm going to do a Q data stream. Call this in, give it a reference to our file. Now we're going to check the version. Remember that ever important version number that we put out there. So we're going to say if in dot version, and we can check for our specific version. You may be wondering, what could we do? If it was a different version, well, we would just simply read the version in. So you could say version, read the information in, resave it as the newer version. In this case, we're just using it as kind of like a checkpoint to make sure that we've got everything that we expect. And there's no little gremlins in our code waiting to pop up at a moment's notice because someone at Q changed some code on us. There we go. Got that. And we're just going to go ahead and say Q int 64. And we're just going to read those back in. And let's go ahead and return true, because we've successfully read that back out. Let's go ahead and get rid of our little comment here. All right. Let's actually just move this into a Q string, just for the sake of argument, just trying to simplify this as much as we can. There we go. Now, you may be wondering why I didn't do the, and let me just grab something off the clipboard here, something like this, where you have the similar pattern that we've been doing, Q to your current path, separator, blah, blah, blah. It's essentially the same thing, but what we're really doing is we're trusting Q to say, hey, take the current path and then just append this to it with this automatically. So sometimes you may want to trust that, sometimes you may not. Typically, I haven't run into too many issues with this. I mean, to be brutally honest, Qt is kind of amazing when it comes to that. But you get into some really weird embedded hardware and things may change. Also, something may change in the operating system. You never know. So just kind of be careful by or beware. If you feel confident, use it. If you don't, then don't. Someone will argue it will never change. It's how it is under the hood, blah, blah, blah. But there are no guarantees in life. So let's go ahead and save it, run. And you can see saved, the answer is 42 and then 42. So what we're really doing is we're saving the title and the number to the disk. We're then reading back the title and the number. Let's go ahead and swap the order and see what happens here. Just out of curiosity, see if this crashes our program. And sure enough, this is one of the gotchas about serialization. As you can see, we have a blank string and a really, really bizarre number that we have no idea where that came from. Really what it's doing is it's looking for a special order, meaning we wrote the Q string first, we wrote the integer second. So it's expecting that we're going to read the Q string first and then read the integer second. Because we reverse that order, we get, well, just garbage. So when you're working with serialization, if you start getting weird garbage, check your ordering of your variables. Let's go ahead and swap those back around and everything should just work as expected. So what is serialization really good for?  Like maybe the user powers off their laptop or you want to pump them across the network and read them on a completely different system, that's what serialization is really for. You don't have to mess around with any weird encoding schemes or anything like that, it just works. I hope you enjoyed this video. It's part of a video series I have out on udemy.com. This particular video is a follow-on in the intermediate course, but you can start in Qt Core for beginners. And if we just kind of crack this open, it's got a lot of content that will take you from an absolute beginner that just knows absolutely nothing from Hello World all the way up to what are templates, generics, air handling, and classes. This specific video is part of the Qt Core intermediate class. This picks right up where the beginners course left off and we do things like memory management, collections, working with settings, the file system, a lot of file system, compressions, serialization, and much, much more.