Winter Bulk Day 30 - Triceps

Summary

In this fitness-focused transcript, the speaker shares their experience of a modified arm workout due to a bicep injury. They emphasize the importance of listening to one's body and adjusting training accordingly. The session includes a detailed tricep-focused routine with various exercises and a discussion on the significance of rest, proper nutrition, and hydration for muscle recovery and growth. The speaker also touches on the concept of training intensity and the potential for always pushing a little further.

Takeaways

• 💪 The speaker tweaked his right bicep and decided to shorten his arm workout, emphasizing the importance of listening to one's body to prevent further injury.
• 🏋️‍♂️ The speaker advises against pushing through pain during workouts, suggesting that it's better to rest and recover than to risk serious injury.
• 🤕 He shares personal experience with shoulder issues caused by improper form during incline bench presses, highlighting the need for form adjustments to prevent injury.
• 📚 The speaker learned from his shoulder injury to modify his training, incorporating lighter exercises and rotator cuff work to heal and strengthen the area.
• 🔄 The importance of recognizing when to change up a workout routine is stressed, as the speaker realized he needed to adjust his bicep and back training to accommodate his current bicep condition.
• 🚫 The speaker acknowledges the need to avoid further damaging his bicep, suggesting lighter weights or different exercises to allow for recovery.
• 🔄 He discusses the idea of possibly focusing more on tricep training to balance out his arm development, as he feels his triceps are lagging behind his biceps.
• 🏋️‍♀️ The speaker goes through a modified tricep workout, including overhead dumbbell extensions and pushdowns, emphasizing the importance of a good warm-up and proper form.
• 💊 The speaker talks about the importance of sleep, hydration, and nutrition in supporting workout recovery and muscle growth.
• 🔑 He concludes by emphasizing the three key components of progress: eating, sleeping, and training, stating that any imbalance in these areas can hinder gains.
• 🚀 Lastly, the speaker encourages the idea of always striving for more in training, suggesting that there's always room to push harder and extract more from each workout.

Q & A

What happened to the speaker's bicep during the workout?

The speaker retweaked their right bicep, causing discomfort and a twinge of pain during their arm workout.

Why did the speaker decide to shorten their arm workout?

The speaker decided to shorten their arm workout due to the discomfort and pain in their bicep, which they didn't want to exacerbate by continuing with heavy exercises.

What advice does the speaker give regarding injured muscles during workouts?

The speaker advises that if something hurts or is off kilter during a workout, one should not push through the pain but rather back off and allow the injury to recover to prevent serious problems.

What past experience does the speaker share about shoulder issues?

The speaker shared a past experience where they had a crunchy rotator cuff due to improper form during incline bench presses, which led to weeks of discomfort and inability to do heavy pressing.

How did the speaker change their workout routine after experiencing shoulder issues?

After experiencing shoulder issues, the speaker adjusted their incline bench form, did lighter fly base movements, and focused on rotator cuff work to recover and strengthen the shoulder.

What are the two lessons the speaker learned from tweaking a muscle?

The speaker learned to recognize warning signs and avoid repeating the same mistakes that led to the injury, and to potentially change up their training to prevent further damage.

What adjustments might the speaker make to their back training due to the bicep injury?

The speaker might reduce the intensity of back movements that activate their bicep too much or go lighter on the weights to ensure the bicep doesn't get overworked during recovery.

What is the speaker's approach to triceps training?

The speaker's approach to triceps training involves a variety of exercises like overhead dumbbell extensions, cross-body single-arm cable extensions, straight bar pushdowns, and dips, focusing on different stimuli and intensity levels.

Why does the speaker emphasize the importance of sleep, hydration, and nutrition before a leg workout?

The speaker emphasizes the importance of sleep, hydration, and nutrition because these factors significantly affect the intensity and effectiveness of their leg workouts, which involve larger muscle groups and require more energy and recovery.

What is the speaker's strategy for ensuring a good workout session?

The speaker's strategy for a good workout session involves ensuring proper sleep, hydration, and nutrition, and adjusting the intensity of their training to always push themselves to get the most out of each session.

Outlines

00:00

🏋️‍♂️ Adjusting Workout Due to Bicep Injury

The speaker discusses having to modify their arm workout due to a bicep injury. They mention that pushing through the pain could lead to more serious problems, and instead, they advise taking a cautious approach. The speaker shares personal experiences with shoulder injuries and how changing their form on the incline bench press helped alleviate the issue. They also touch on the importance of recognizing warning signs in one's body and adjusting training accordingly to prevent further injury.

05:01

💪 Focusing on Tricep Training

Shifting focus to tricep training, the speaker outlines their workout routine, emphasizing the importance of a proper warm-up to prevent injury. They discuss various tricep exercises, including overhead dumbbell extensions and pushdowns, and share personal preferences for sets and reps. The speaker also talks about the benefits of different training approaches, such as heavy sets versus lighter, slower sets with more focus on the squeeze at the bottom of each rep.

10:02

🤔 Balancing Muscle Group Development

The speaker reflects on the importance of balanced muscle development, expressing a desire to improve their triceps to achieve a more proportional look. They discuss the concept of 'feathering' in muscle definition and how it can be enhanced through proper training and nutrition. The speaker also acknowledges the need for rest and recovery, especially when dealing with injuries, and shares their thoughts on the potential benefits of focusing more on triceps to allow other muscle groups to catch up.

15:04

🚴‍♂️ The Impact of Preparation on Workout Performance

Discussing the impact of preparation on workout performance, the speaker shares insights on how factors like sleep, hydration, and nutrition can affect the intensity and effectiveness of a training session. They emphasize the importance of being well-rested and hydrated, even suggesting that these factors may be more critical than food intake for optimal performance. The speaker also touches on the idea that every muscle group responds differently to one's level of preparation and how some, like the quads, may be more susceptible to performance dips if not properly prepared.

20:06

🥗 Prioritizing Nutrition for Progress

The speaker stresses the importance of nutrition in making progress, particularly when trying to gain weight. They acknowledge that while sleep and hydration are crucial, food intake becomes the primary concern when bulking. The speaker outlines the need to ensure a high intake of calories and nutrients to support muscle growth and recovery. They also discuss the importance of electrolytes and amino acids, suggesting specific products they use to support their training goals.

25:08

💪 The Fundamentals of Muscle Growth

In the final paragraph, the speaker summarizes the fundamentals of muscle growth, which include eating, sleeping, and training. They emphasize that none of these elements can be neglected if one wishes to see progress. The speaker also challenges the notion that some people may believe they are training as hard as they can, suggesting that there is always room to push harder. They conclude with a personal commitment to maintaining high training intensity and the importance of proper post-workout nutrition and rest.

Keywords

💡Arm Day

Arm Day refers to a specific day in a workout routine dedicated to training the muscles of the arms, typically focusing on the biceps and triceps. In the video, the speaker mentions that their arm day had to be modified due to an injury, illustrating the importance of listening to one's body and adjusting workouts accordingly.

💡Bicep

The bicep, short for biceps brachii, is a muscle located on the front of the upper arm. The script discusses the speaker's injury to their bicep and the decision to forego certain exercises to prevent further damage, highlighting the muscle's significance in arm workouts.

💡Injury Management

Injury management involves the steps taken to address and recover from an injury, such as rest, ice, compression, and elevation (RICE). The video script describes the speaker's decision to modify their workout to manage a bicep injury, emphasizing the importance of injury prevention and recovery in fitness routines.

💡Tricep

The triceps brachii, commonly referred to as the triceps, is the muscle at the back of the upper arm. The script mentions focusing on tricep exercises as a way to maintain an arm workout while allowing the bicep to heal, showcasing the muscle's role in upper body strength training.

💡Warm-up

A warm-up is a period of light exercise meant to prepare the body for more intense physical activity, reducing the risk of injury and improving performance. The speaker in the video discusses the importance of warming up before heavy lifting, especially when dealing with sensitive or fatigued muscles.

💡Form

Form in the context of weightlifting refers to the correct posture and movement technique during an exercise. The script mentions adjusting push-down form to better target the triceps, demonstrating the importance of proper form for effective and safe training.

💡Pump

A 'pump' in bodybuilding is the temporary increase in muscle size and firmness that occurs during and after a workout due to blood flow. The video script frequently refers to the desire for a 'pump' as an indicator of a successful workout, particularly when focusing on tricep exercises.

💡Recovery

Recovery in fitness is the process of rest and repair that occurs after exercise, allowing muscles to grow and strengthen. The speaker discusses the need for rest to allow the bicep to recover from injury, underlining the importance of recovery in muscle development and injury prevention.

💡Exercise Variation

Exercise variation refers to changing the type, order, or intensity of exercises in a workout routine to prevent plateaus and promote muscle growth. The script mentions several tricep exercises and the idea of varying them to provide different stimuli to the muscles.

💡Nutrition

Nutrition in the context of fitness involves the consumption of the right nutrients to support muscle growth and recovery. The speaker in the video mentions the importance of eating well to support their training, particularly in the pursuit of gaining muscle mass.

💡Progression

Progression in a workout routine means gradually increasing the difficulty or intensity of exercises to continue challenging the muscles and promote growth. The video script discusses the need to reassess and adjust training to ensure continual progress towards fitness goals.

💡Electrolytes

Electrolytes are minerals that carry an electric charge and are crucial for many bodily functions, including hydration. The speaker mentions replenishing electrolytes as part of their post-workout routine, emphasizing the importance of hydration and electrolyte balance for recovery and performance.

Highlights

The speaker experienced a bicep injury and had to modify their arm workout routine.

Emphasized the importance of listening to one's body and not pushing through pain during workouts.

Shared personal experience with shoulder injuries and how to adjust form to prevent them.

Discussed the concept of 'braking' and recovery work when dealing with injuries.

Mentioned the need for recovery work, such as rotator cuff exercises, to heal from injuries.

Highlighted the idea of learning from injuries to avoid repeating the same mistakes.

Spoke about the potential need to change back training routines to accommodate for bicep injuries.

Shared thoughts on how to approach tricep training when biceps are injured.

Provided tips on warming up properly to prevent injuries, especially for those with sensitive elbows.

Talked about the benefits of overhead dumbbell extensions for tricep training.

Shared personal strategies for varying tricep exercises to provide different stimuli to the muscles.

Emphasized the importance of training intensity and how it can be increased even when feeling fatigued.

Discussed the concept of 'feathering' in muscle development and its relation to being lean.

Shared personal goals for muscle development, focusing on triceps, legs, chest, and back.

Provided insight on the importance of proper nutrition, sleep, and hydration for workout recovery and muscle growth.

Highlighted the three basic components of progress: eat, sleep, and train, and the necessity of balance in all three.

Shared thoughts on the potential benefits of focusing more on tricep development due to the bicep injury.

Concluded with the idea that every aspect of training and lifestyle contributes to overall progress and muscle development.

Transcripts

[Music]

so what would have been an arm day today

like a full-on tries buys day is going

to get cut short just to tries I keep

just retweaked my right bicep uh not to

the point where I think you know I'm

going to curl a 50 and it's going to

[ __ ] fall off or anything like that

but I can tell I mean I just took a day

off like a week ago of buys and I was

like all right they feel good do another

bicep workout oh it's kind of twinging

to me again so yeah I'm being a little

bit irresponsible by trying to push

through it I got to follow my own advice

you know if something hurts if

something's out of whack if something is

off kilter and you know it for a fact

then you

what's what's the worst situation you

could do keep dealing with it and just

say oh who cares and then wait for it to

like become a serious

problem or pump the brakes back off

right wait until it's sort of recovered

itself or in some instances maybe you're

going to have to do a little bit of a

recovery

work like I'll kind of go off on a

little bit of a tangent anytime that

I've ever had a crunchy

shoulder especially how I used to do

inclin bench even just earlier this year

I've kind of changed it since then but

when I used to do incline bench I would

have my elbows flared way out like now I

pretty much have my elbows sort of

tucked in by my sides but I used to have

them way up here and that would put so

much pressure in well maybe not pressure

per say but just not a natural movement

path for my shoulder and then I'd have a

crunchy ass rotator cuff for you know

weeks and I couldn't do heavy pressing

like a total fool so what did I do

instead of just heavy pressing dealing

with it and just being like a this

[ __ ] hurts ah you back off no heavy

pressing just lighter fly base movements

and then you know a lot of rotator cuff

work and you know now I'm benching with

a good shoulder so you can take two

Let's uh let's say this two lessons can

typically be learned whenever you tweak

something or whenever just some [ __ ]

goes down sometimes you can't predict it

you know whatever right a you'll learn

okay I better not do that again yesh and

then I mean over time you'll just get

better at potentially recognizing

warning signs right we've all heard the

phrase what should you do before you

wreck

yourself exactly exactly

so I may even have to change up my bicep

training a little bit or no no no not my

bicep training my um my back training

because even when I do really heavy rows

or pull

Downs

oh sometimes my bicep does come into

play as a even though it's only a

secondary muscle so I might have to

chill out on any kind of back movements

which activate my bi too much or maybe

just go a little bit lighter so I can

only have my back

activate but I got to make sure for the

next well as long as it takes for it to

get back to 100% that I don't rwe it or

do any further

damage don't don't fall out of your seat

it's uh I don't think my biceps going to

come

off but I think if every day or every

arm day I tried to push it and like I

tried curl in 70s and 80s every bicep

day without backing off cuz I know it's

kind of I don't want to say [ __ ] up

but

compromised after a couple lifts like

that I think I could be in let's call it

a

predicament so triceps only I'll throw

in a little bit of forearms too at the

end and this will be a quick [ __ ]

lift you know

triceps oh my fing

God I need this [ __ ] hostility to

kick in God damn it um yeah triceps is

going to be pretty much the same as

normal that I've been doing uh I'm going

to well I don't I might change it up I

may change it up a little bit but really

I know for a fact I'm going to do at

least two sets of the overhead dumbbell

so I can get a really good stretch on

the long

head but other than that I mean it's

really just whatever I sort of feel like

you

know crossbody single arm cable

extensions straight bar push Downs dips

you know I mean that's it maybe a couple

different handles

but I'd say triceps they're a little

they're definitely more complicated than

buys you know biceps I'm I'm pretty much

content doing just one set of or one

kind of curls for the whole workout as

long as it feels good I'm getting a good

pump and you know I can feel the fatigue

building

up oh my gosh but

tries you know apart from those overhead

dumbbell extension single arm which I am

adding specifically because of the

stretch that it gives me other than that

I can really kind of just

do whatever I think is going to be good

and in the spirit of uh or not in the

spirit but to change it up every workout

which I do feel is going to be

beneficial for you just you know

different stimuli whatever then

sometimes I might start with a really

heavy set like whole stack two plates on

the side whatever or I might start off

with a lighter squeezing set you know

maybe just do the rope with like half

the stack and instead of just busting

out rep after rep go a lot slower and

then seriously squeeze for like a whole

second at the bottom of each one and do

kind of a slow controlled burning set so

that's sort of the approach in my mind

with triceps but uh yeah let's just no

point discussing it if we're about to do

it in you know 0.1 seconds so let's just

get in there

it's been a little while since I've

started with just normal heavy ass

straight bar push Downs so did a couple

of warm-up sets you know half a stack

for a couple reps little heavier whole

stack plate two plates and on these

warm-up sets I'm not doing any work I'm

not really tiring myself out all I'm

doing is well warming up you know

getting ready getting exposed to the

weight so when I actually throw the

whole working set around I don't rip my

triceps off not that I think that would

actually happen but it's like you know

when if I squat with no warmup my knees

are just on fire but if I sit on the leg

extension for a couple minutes and

progressively increase the weight and

expose you know all my tendons and

ligaments down there to some Force then

once they're warm by the time I start

squatting you know they feel pretty good

same thing applies to triceps so if

you've got some tender elbows I think

there may be a remedy just a little bit

of a longer warm-up time but I'm going

to sit here for at

least oh I mean I guess at least one

we'll go from there maybe maybe I'll do

a few

more actually I take this other

handle

yeah one more like that another thing

I've noticed I've tried to adjust my

push down form because I used to do push

Downs just this is down here like my

triceps wouldn't even hit 90 I'd stay

right down here and just pump out way

that way now I still felt Some

solid fatigue stimulus I still got crazy

pumped but you know we've all heard long

I know what's the what's the term

tension in the stretched position that's

good for you that's what I'm trying to

bias for triceps now so let's uh let's

do one more just like that

go

oh [ __ ] all right that's enough here

let's do the uh the overhead

dumbbell um I think yeah the 50s will be

good for this no need to do like an

astronomical amount of

weight all

right apart from the fact that it's kind

of a funky movement to have your arm way

up here with a weight behind your head

uh I will give you this word of warning

be [ __ ] careful with your balance uh

well I've never done it with one arm but

when I was in high school I was doing a

set with like I don't know what it was

maybe like a 100 or I had like one

dumbbell behind my head like this and I

lost my balance and I fell backwards

luckily I was able to just like fall on

the ground and throw the dumbbell to the

side but 100 pounder to the

nose

not good not good

but if it's just one arm you can kind of

hold on to something for stability just

something to keep in mind if you've

never done

it

back

okay

ah one

more

[ __ ] all right the left triceps a little

ahead of the game compared to the right

one so whenever I do these single-sided

movements if the smaller one fails at 15

then I stop the stronger one at 15 so

the smaller one can catch up

but let's let's do some cross body

extensions and we're close to done we

are close to done I'd usually start with

this movement so right now the weight is

half of what I'd usually start with you

know usually if this was movement number

one I'd be doing like 40 or maybe 50 if

I was feeling kind of strong but now

that I'm already so fatigued from those

heavy push Downs plus the overhead

extensions I only need honestly 23 might

even be a little excessive I might just

do

20 so I'm not not so concerned with the

weight on this movement you know if I

wanted to do a movement where I really

moved a lot of weight around i' I'd jump

onto dips or just go back to push Downs

what I want to get out of this set here

is just a crazy burn and the part of the

rep that's going to give me that feeling

is when I've got my arms completely

straightened so my triceps are

physically in terms of the movement path

of my arm as flexed as they can get but

I can still Flex even harder you know

you can do a dumbbell curl or you can do

a leg extension and get to the top of

the range of motion that you have like

leg extensions you straighten your leg

all the way out or a dumbbell curl you

curl up to here but just because it's up

here doesn't mean the rep is totally

done you can still get an extra bit of

squeeze which will do you good you know

in terms of long-term gains I can't

speak to the fact that it's like more

effective than any other set but I do

know that it helps me get a crazy pump

which I'd say holds a reasonably strong

correlation but let's throw this

around

okay okay yeah yeah I think that's a

good

finisher judging on just the hard number

of or the number of hard sets that were

done overall kind of how fatigued I feel

and the pump that is telling me in my

mind that I think I've done enough to

have a good stimulating tricep lift so

let's go see how they look

pumped yeah let's just call it a

tries feels kind of weird just doing one

small musle group like that but the

other body part on the agenda is let's

not say out of commission but let's call

it requiring some extra rest so let's

see how arms look with just triceps

pumped up and honestly I'm pretty much

fine with just a tricep pump because I

feel like my tries are lacking behind my

biceps so I almost feel like when my

triceps are pumped up that my arms look

more proportional you

know yeah exactly this is what I'm going

for this is what I want out of this bulk

especially compared to all the bul

previous which I've just sort of been

you know trying to put on size

everywhere evenly I wanted to improve my

tricep training and I think that doing

those overhead dumbbell extensions is

going to help me just with that extra

long

stretch I don't know man I just feel

like it's given me more stimulus like I

get crazy pumps by doing crazy amount of

weight on push Downs just staying down

here [ __ ] baby reps whatever but I

think I've been slacking on that stretch

position for tries and hopefully over

the course of the next few months that

change will actually show up in terms of

their

results

so oh yeah

yesh that's one thing that's going to be

nice next time I cut down hopefully if

my triceps do blow up on this bulk I'll

get way more Feathering action so not

only will your muscles develop you know

size-wise just get bigger but they'll

also sort of get a texture in Grain at

least a few of them mainly

quads triceps and chest come to mind

like you do a front most muscular and

you see all these fibers poking out sick

and then with triceps you do have to be

pretty lean but you Flex real hard

you'll start to see these sort of cross

striations creeping across them which

just look [ __ ] sick

but yeah man I swear triceps

pumped that is what I'm really lacking

as well as just just bigger legs I also

want a bigger chest want a wider back

and lats shoulders are all right for now

but I'm sure once everything gets bigger

too I want bigger

shoulders

so feel like sopus right now not that I

am [ __ ] complaining not in the

[ __ ] slightest but let's get in the

car we're done this is a quick

one who knows man maybe this is just a

sign maybe this is a sign that I should

chill out on biceps and bias tries you

know this may be just Bro Science

talking but it would make sense if you

require less nutrients and energy for

one portion of your body

then another portion would be able to

get you know extra and recover a little

bit harder so blessing in disguise

perhaps but do uh I am not going to let

you catch me do another bicep workout

until I feel

100% so if uh if if you think I call it

too early you know keep me in check I've

got a I've still got to [ __ ] ego a

little bit you know I try to be Zen

enough to say Okay I I this is not the

right move I should not get this bicep

pump right now I should just keep

resting it but it's kind of hard to say

that because I know I want a bicep pump

and I'll sort of do a little bit of like

bar bargaining in my mind like okay I'll

I'll just go light I'll just do a light

workout I'll just I'll just stick to

like the 30s and below and just get a

pump no I think I uh yeah I think that's

me in denial that's me in [ __ ] denial

but no triceps destroyed I'm definitely

going to feel them

tomorrow especially from that last

burnout set with the cable extensions I

mean those were [ __ ] brutal maybe not

in oh obviously not in terms of the

weight that was lifted cuz I mean that

was like nothing anybody could do that

weight but just squeezing that hard on

the first few reps when I was nice and

fresh and then burning out with

progressively shorter and shorter

partials as I got more and more

fatigued that was a that was just a

cherry on top in terms of that tricep

workout so I was only in there for like

30 minutes man that was a quick one so

luckily uh or not luckily hopefully I'll

make use of that relatively easy day I

mean that lift in terms of the fatigue

and like let's just call it uh well yeah

I guess fatigue is the only word that it

did to my whole system uh not that much

definitely not as much as compared to a

real leg day or even chest and back so

I'm going to make use of that

potentially extra rest get a good ass

night's sleep stay nice and full full of

food water water electrolytes and

tomorrow's leg day should be as brutal

as I can muster as crazy as I can

get so hamstrings I do not

have

[ __ ] you want to hear something I'm at a

Crossroads um not really but I find that

it's very easy for me to do a good

hamstring lift like something about my

strength or

whatever if I go to the gym and I do

hamstrings before legs then hamstrings

always pumped to hell I feel like

they're going to rip off the back of my

knees when I stand up straight and like

fully straighten my legs always fatigued

always throwing around a good amount of

weight on the hamstring curls the rdls

always [ __ ] burn it's never really a

problem quads on the other hand

sometimes I'm subject to having a little

bit of an off day like you know

sometimes or let's just say some muscle

groups for you may be a little bit more

stingy when it comes

to I want to say getting a pump but

really just kind of

overall Vibe or performance of the lift

you know tries for me I mean hardly will

never have a problem getting pumped buys

either side delts rear delts always easy

back always pumped uh chest on well yeah

chest on occasion may be a little bit

finicky if I'm not perfectly hydrated or

maybe not super well rested I can

definitely tell that my um my strength

May dip a little bit and that my sets

may not be so intense if I don't prepare

properly but quads I'd say are the most

susceptible to being affected by my

preparation for me to do or for me to

come in to do an arm day or a back day

even well let's maybe not a chest day

but arms guaranteed I could come in and

do an arm day get a pretty solid pump

off of like not a lot of sleep uh and

that's not a recommendation of course I

would never want to do that I'm just

saying like it's not so fatiguing if my

whole system is kind of taxed from not

being properly rested the night before

it's such a small muscle group that I

can still get a good lift in without

really too much problem of course I want

to be fully rested for every lift

but you know I'm just kind of making a

point but with legs it it's such a big

muscle that I feel like it almost has a

larger say or my body almost has a

larger say in how strong and let's just

say efficient they're going to be you

know if I'm not properly well rested and

I haven't eaten all my food or whatever

else then my leg day is going to

suffer so that's where I've got a take

it upon myself to ensure that even

though I'm not in the

gym I'm still kind of dictating what I

do based upon the fact that I'm going to

be in the gym the next day doing a

specific thing if you uh if you catch my

drift so some packs of ramen some milk I

had some cinnamon toast crunch today

again I wouldn't call it a staple but

definitely not a rare

meal uh some ground beef some cheese I

might even do some

rice hard to say hard to say what

exactly I'm going to eat tonight but I'm

going to make sure that I am as full as

full can be for tomorrow and then of

course all the pre-workout meals I'm

going to scarfed that

too

so the

three well actually I guess those are

the only two h no there's three right if

I want to have a good lift I want these

three things checked off

sleep good night's rest hydration

drinking a ton of water like as soon as

I wake up I want to slam some

electrolyte packets or some Silo 9 the

Hostile Amino mix that does have some

electrolytes inside so sleep hydration

and then of course food but honestly I'd

say food is probably third on the menu

because I can still have a good lift

when I'm ding down if I get a good

night's rest and I'm well hydrated so

food I'd say is my last concern but of

course since I'm trying to gain weight

it almost supersedes the other two and

becomes my first concern but you get the

idea you know let's cut it down to the

lowest common denominators of progress

eat sleep and

train none of those can be out of whack

too much or else you're not going to

make gains and I've been making this

little analogy a lot as of late if you

can tell that you have not made any

noticeable progress for the past I mean

I want to say years but even even if

like you've been trying to make progress

and it's been one month and you've seen

no changes then that should be an

indicator that you should change what

you're doing you know so cut it down to

the basics Eat Sleep Train which one of

those three is out of

whack you're probably not eating enough

perhaps maybe you're not getting enough

sleep that's when you're growing when

you're in the gym all you're doing is

ripping yourself down you got to go to

bed get some solid REM build yourself

back up but do not think that you're

training as hard as you can train that

is the uh I don't know what kind of

fallacy that is but if you think you're

if you think you're going as hard as you

can go then you are just blatantly

incorrect you know I know for a fact if

I do a set of leg extensions to failure

but someone like a scientist can jump on

on my quads with a electrode probes or

whatever and like use a computer with

high voltage uh Frankenstein style to

like force my quads to contract I could

probably do an extra 10 reps like my

quads all your muscles are physically

capable of much more than you than you

than you are capable of exerting so you

can always get a little bit more out of

the tank when it comes to your training

intensity and that's not me telling you

that like I'm a monk and I train as hard

as I can I always want to train harder

and whenever I have a day where I'm kind

of a little bit like ah jeez that was

kind of

[ __ ] that's my cue to sort my [ __ ] out

and make sure that the next lift and the

ones consecutive afterwards right I

actually meet the bar of intensity which

will let me get in the car get back to

the house eat my post-workout meal watch

some Sopranos and say today was a good

ass day of training

but time to go home eat take my big ass

bowl of vitamins fish oil as well I

definitely think you should be maxing

out your omega-3 intake that's uh I

don't know the exact scientific whatever

but guarantee that [ __ ] is [ __ ] good

for you sleep and then cardio maybe I'll

uh maybe I'll record it this time just

to really rub it in your face but uh

I'll [ __ ] see you next time