So what does your split look like now?

>> So the split I follow now is essentially

the same one I've always followed and it

is and I want to be clear why I'm saying

Monday or Tuesday because there needs to

be flexibility in one schedule too. This

is important. So Monday or Tuesday I

train my legs.

>> Mhm.

>> Calves, hamstrings, quads, maybe some

direct like glute training but probably

not. Couple warm-ups, two to three

maybe, but usually just two hard sets to

failure. If I have a training partner,

there may be some assisted reps. So

quads would be two working sets of leg

extensions. I'll leave out the warm-ups.

Two to three cuz I'm need a bit more

there. Lying hamstring curls to failure.

Then belt squat. My favorite movement. I

actually bought a belt squat machine

because you don't have to load the

shoulders.

>> Which one do you like?

>> I use the pitch shark. And Rogue's got

now one that's kind of more of a

fan-based one. And there are a bunch of

It's a lot of fun to go on Instagram and

some of the the gym equipment assessment

accounts as a whole world. Sorinx has

one. There are all sorts of great ones

out there. I bought the Pitch Shark.

>> I'll reinforce the belt squat.

>> Love the belt squat. It takes a little

bit getting used to because some people

feel as if, you know, it's like jamming

into their hips or something. You can

put a towel there if you need to. I

mean, all the Westside barbell guys

would talk about belt squat. They would

load it up. You can actually march with

it to build build all sorts of

stabilizing muscles. I mean, that's an

incredible cardio workout. You just put

a couple plates on each side and you and

you just march lifting your knees and

like after like a minute you're like

this is this is no way I can continue

this a great workout. But I end up doing

leg extensions, leg curls, then belt

squat and then I may throw in a couple

work sets of hack squat and that's it.

And that's Monday or Tuesday. The day

after legs is always a rest day. Like if

you train legs properly, the next day

should be a rest day. You should need

it. Ideally, I would do sauna and cold

that day. These days I haven't had time.

A day later, I pick. Systemically, you

have to ask yourself, am I systemically

exhausted? My did my nervous system take

enough of an ass beating on that Monday

or Tuesday that I need two days off

after legs? And if it was very, very

intense, then I'll do some sort of 20 or

30 minute cardio. Typically, it's a run,

not an allout run, not a jog, just

somewhere in between. Probably in the

zone, let's just call it zone 3ish, zone

3, four. Okay? So you're not sucking for

air, but it's not a sprint workout. It's

not zone two. And then I'll do a push

pull. I'll do a chest and back workout.

And neck.

>> What do you use for neck?

>> I have a 4-way neck machine.

>> You do? I do.

>> Which brand do you use?

>> Hammer strength.

>> Hammer strength. Yeah. And again, the

reason I'm asking this guys is not to

plug particular manufacturers because

the physics and the geometry and so on

really matters. It really matters.

>> Especially in my experience with

something that has injury potential. I

have a four-way neck machine also. Oh,

cool.

>> I do it very very slowly myself. Like

don't overdo it. If you've never trained

neck, do not rush into like high

velocity stuff, but that's why I was

asking it.

>> Neck is very important. I'll talk about

specifically what I'll do if I don't

have access to that. Some people be like

chest and back same day and rear delts.

And yeah, I think of it as like a torso

workout.

>> Mhm.

>> Because I'm not a bodybuilder. I'm

interested in posture. I'm interested in

strength. And I'll I essentially do some

sort of pushing movement like a low

incline press and then some sort of fly

type movement. Although sometimes I'll

just do low incline bench press for so

couple warm-ups, two or three warm-ups,

two or three work sets

>> in the failing somewhere between five

and 12 repetitions.

>> Mhm.

>> And then dips, weighted dips. Big

believer in these. Like I think it's

like an upper body squat, whatever that

means. Weighted dips typically with a

weight vest. and it looks ridiculous,

but the chains are great if you can

throw those on cuz you can like toss one

off and then keep going if you if you

want to keep going. Whereas if you got a

weight hanging between your legs, which

always just feels weird to me anyway.

You're like waddling around the gym,

it's clanking into your ankles, I'll do

some sort of dip and then I'll do some

sort of row for the back. Typically like

a low row or a dumbbell row, one arm

dumbbell row, and then some sort of

chinning movement. Although I put the

chins first because we've all got this

thing of how many can I do? And I

recently bought a Nautilus pullover

machine based on the training with

Dorian and it's from 1976 and it's one

of only two that still exist and it's

kind of like some guys like muscle cars.

I like old school strength training

equipment.

>> Dorian loves his pullovers just like

Arthur Jones.

>> And by the way, if you're rowing heavy

and you're doing these things, you're

getting some forearm training.

>> But then I'll do the neck training and

I'll either use the four-way neck

machine. Jeff Cavalier from Athletex has

a great video on how to train with a

plate. You wrap it in a a train neck

with a plate and a bench. So you could

do that anywhere. You wrap it in a

towel. You lie on your side and you're

just you have to be careful about

closing the chain. So you you know you

got one leg down and you got a hand down

on the ground. The video describes it.

Maybe we could put a link to it. One

thing that's very important I learned

about training neck is you need to nasal

breathe the whole time. Have your tongue

on the roof of your mouth and make sure

that you're not sticking your chin out

at any point while you're bending it to

the side because then you start getting

clicking in your jaw. And my spinal

surgeon friends tell me that it's a

great way to slip a disc in your in your

neck. The neck aesthetically like people

don't It's always weird when like dudes

are talking about aesthetics like but

these days because of the looks maxing

thing and all that like it's it [snorts]

seems to be like more of but there's

something actually very important to

>> you're not hammering your cheekbones.

>> No, I'm definitely hammering [laughter]

my cheekbones.

>> Come on, Andrew.

>> Nope. Not hammering my cheekbones. I

mean, you know, that is such a wild

thing. Yeah. No, no, no, no. But there

is something interesting. So from a

strength and stability standpoint,

training one's neck is really important

because it's the upper spine. And it I

do think it's one of the reasons I've

never had any shoulder issues. And I've

got long arms and everything points to

the fact that I should have rotator cuff

issues. I don't do any direct rotator

cuff work. I think it's because I

started training my neck a long time

ago. And aesthetically, like you have

this, this is a great opportunity to

point out just how uh perfectly

constructed you are, Tim Ferrris. you

train your neck really if you look a

head-on at a male face. If the neck sort

of arrives right at the sort of like

outer right more or less right, you

know, plus or minus a few whatever

millimeters and more or less at the

outer jaw, the outermost point of the

jaw below the ears like touching there,

you'll notice like it looks kind of

right.

>> When somebody is really wide and their

neck is not at that point, it looks like

the wrong head was placed on a body.

Then you see Lar Hamilton and you

realize like this dude just has a a

really big neck but it's appropriate for

his for his body structure and then

after the neck. So I'll do I don't know

three sets or two work sets per side.

Although you don't train neck the same

way like to like four streps and all

that. And then I'll do some core work.

And the core work that I'm a big fan of

because you also get some forearm work

in is I'll hang from a bar and I'll do

some lsits.

>> And if I've been doing them a lot lately

I'll do some pikes. Five sets of five

piking your ankles up to your hands and

then slow on the descent and then into

an LSIT if I can and I'll do maybe three

or five sets depending and then lower

back work and I have a 45°ree angle

hyperextension and I'm not taking that

to failure. The low back thing is really

important. I found that and there are a

lot of data out there that if you can

strengthen the spinal erectors your

posture is better, you're more injury

resistant but that whole workout takes

an hour tops.

>> Mhm. The next day is the high-intensity

cardio day, just max heart rate. These

days I get get on an aerodyine bike and

I would say for this for people it's

whatever you can do without getting

hurt.

>> So question for you on the aerodyine or

I guess probably assault bike.

>> This is a digression so I won't indulge

this too far but to figure out why the

assault bike worked and caught on where

the aerodyine did not. Right? You can

look at footage from Dan Gable,

legendary wrestler, working out on an

Aerodyine, but it never really spread

until the assault bike, reformatted it,

improved it in some ways. My question

for you on that real quick for people

who don't know,

>> you're using your arms on these sort of

isolateral movable handles that power

this fan. So, you can pedal and use your

arms,

>> one or the other or both. And I find

that my upper body fatigues a lot faster

than my lower body if I'm trying to do,

let's say, like a Norwegian 4x4 or

something like that, like 4 minutes on,

3 minutes off, or 4 minutes on, 4

minutes off.

>> Do you find that not to be the case for

yourself, or how do you approach it? Cuz

I've wanted to use the assault bike.

It's now easier to find an assault bike

in say a hotel gym for me than a

stationary bike that fits well

otherwise. How do you approach that?

Well, the naming piece is interesting

and maybe we get into this at some point

deeper in the discussion, but naming is

very important and it's not just

important in health and fitness and this

kind of thing. It's it's actually very

important in science and I'm a you know

a student of science as a field, not

just the field of neuroscience in terms

of the facts, but also you look at the

culture of a scientific field oftent

times the naming is what carries a field

forward very quickly and you go how can

that be? Aren't these scientists?

Shouldn't they just be focused on the

data? Nomenclature is important because

if more people are doing something

because they can talk about it to more

people using the same language, it tends

to accelerate a field. Sure.

>> Um, also assault bike sounds cool.

Stationary bike feels like you're just

pedaling. The assault bike is

interesting because I also I get like a

lot of lat work from it. Keep in mind

the day before I trained my chest and

back.

>> No, exactly. That's why I'm asking. So,

it ends up being a second kind of

stimulus, not a hypertrophy workout, but

you you sort of end up feeling like

almost like a a pump type thing

>> if you do it right.

>> I can't do more than 30 seconds on, 30

seconds off without experiencing what

you experience it, which is that my legs

just have all this gas and my arms, they

can just keep going. It all transfers to

the upper body. So, Norwegian 4x4

>> on on the assault bike just sounds like

torture to me. This workout, if I can,

I'll get outside and sprint.

>> Mhm. And you could do it on a rower, you

could sprint. You know, I think it's

just important because it's a near

allout or allout workout. 30 seconds on,

30 seconds off. Or maybe you jog a

couple laps and then you do a couple,

you know, you do a 400 on the track and

then walk a lap and then do a 400.

Whatever you do for this workout, you

know, you can come up with any number of

different variations. It's got to be

something where you can apply max effort

and not get hurt.

>> Yeah.

>> And then the next day is a shoulders,

arms. You do some sort of pressing. I'm

not big on lateral raises.

>> Some sort of press for the shoulders,

you know, couple work sets of bicep

curls, couple incline curls, some hammer

curls, overhead tricep extension for the

long head, couple work sets, some bench

dips, and there you go. Like bench dips

again. So now you're getting a little

bit of

>> other stuff working even though it's not

a allout chest and back workout. And

then the next day, which is typically on

a Sunday, I'll do some long slow

movement, ideally outside. Maybe it's a

walk in a hike with my girlfriend. Maybe

it's I'm rucking and listening to a

podcast if I'm alone. Maybe I'm jogging

in the sand. Like it could be a long

bike ride. Just something like there's

something so nice just starting the

week.

>> Jogging in the sand sounds miserable for

long.

>> Slow. It's a slow plot. You're a mule. I

like to think of like you're kind of a

mule or I'm a mule.

>> That's going to be my clip for the

teaser

>> with [laughter] a mule.

>> I'm a mule. No, I'm kidding. Cool. No,

that works. That works. That works for

me. And you know the real hard part

about that workout is not going faster.

>> Yeah. It's pretty easy to jog and then

walk. Jog and then walk. It's probably

beneficial. Yeah.

>> But that workout is as much for the

mental stimulation, but it's also

there's something so nice about going

into the work week.

>> Maybe it lands on a Monday. I don't

know. But typically for me, it lands on

a Sunday because there's something so

nice about going to the work week,

having spent as much time as possible

moving outdoors the day before. But I do

this and it ends up being six workouts a

week, but some are very, very short.

None of the resistance training stuff is

terribly long. when you're done in an

hour or so unless you're waiting for

equipment and you know at 50 I'm

continuing to you know get stronger. I'm

not you know outrageously so and it just

works. It just works and it's worked for

everyone that I know. Now one key thing

and a lot of people will what I call

they'll kind of geek this and they won't

do compound movements. You can't do

lateral raises and and I do some rear

delt flies on the whatever one or the

either chest and back day or the

shoulders and arms day. You need that

for shoulder posturally, aesthetically,

etc. But people will think, "Oh, I can

do leg extensions, leg curls to failure

once a week." No, you're also hack

squatting and belt squatting or hat

squatting and front squatting to failure

for a couple sets.

>> That's intense. You need to do the

compound movements. There's no world

where you can just, you know, do

isolation movements this way. And that's

the thing that sometimes gets forgotten

in the Yates style training. He was

doing a lot of compound movements and

he's still a proponent of that.