this exercise is a complete waste of time what sorry that's Jeff nippard YouTube's most popular science-based lifter and I asked him to tell me everything I do wrong in my workout so today I'll be ranking the most popular exercises from worst to best starting with P day let's go so we're obviously going to start off with deadlifts today should be nice and easy a leg exercise a back exercise the deadlift is going to train hamstrings glutes quite a bit of quads but think about how much musculature of the lower body you're Coleman says deadlift for that's true okay deadlift it is no just kidding let's start with pull down pull down that's a better exercise for the midback and La it's better in the sense that it's not going to also really tax your lower body all right jack okay you want me just to do it yeah don't try to make it look pretty for me well first I got to you know eego lift it naturally lift how you normally would I think this is how I Norm don't try to be bad on purpose like you obvious wait okay so there's a couple things the most obvious thing is Ecentric control so what you want to do is think about your lats pulling apart on the negative it doesn't have to be slow but it does have to be controlled the negative is more important than the positive so why are you putting in less effort on the negative that's a great question okay the next thing it's a very common thing where people actually stop the set too early because of the strength curve of the lats you could probably bang out another at least five or six partial reps after you can't get the bar down to your chest the point of partial rep is not to just throw the weight around and do this okay so whatever control you had on your normal reps you want to maintain that on the partial reps you're just not going quite as far down one of the things that I think Sam Sul got really right is on the pull Downs after he can't get the bar to his chest he'll continue to extend the set with long length partial rep so Sam solic is basically a science based lifter now he's the best so first let me just ask you this before I hit the set yeah what would you on a tier list where would you put lap hold Downs with my current Form B oh it's B yeah it's not terrible you're still going to activate your lats you're still going to grow your lats but you're not going to get the most out of this exercise that you can with those two tweaks that I mentioned you can bring it to ask here talk me through it okay so you do want to be vertical at the top because you'll get a nice big stretch on your lat and then as you lean back it's actually okay to sway a little bit but I'd say no more than like 15 to 20° but yes so again control in your so the weight is too heavy Jesse is it really because you're already not getting it down to your chest right so like out the gate you're kind of already failing a little got to lift dude let's just go back a little bit when you lift are you thinking about every one of these cues or is it natural to you it's natural to me but at first you have to think about it okay yeah that's perfect Jesse good one more all the way good now control and now you're going to do the partials all right good and control on theal good you got more control on the partial and control more let's go Jesse keep it tight one more partial and control control control good job oh my God that took all of my energy s tier s tier we made it so just the little cues they really add up though I mean I'm sure you feel your lats engaging so much better you have to yeah cuz they are we engaging better you want to touch it I do that's some Natty lats right there do you believe I'm Natty I I do I believe you you're an idiot no I'm just kidding I'm kidding I'm kidding I am natural guys is there any other way to improve the lap pull down at all or like for what we did and what my goals are with this is that like that's the top tier I'll get there are two two slightly more advanced we could bring you to stier plus one would be to use straps I notice on your partials you were starting to lose your g a little bit the other thing you can do is actually take a false grip so a suicide grip when you take a full grip your forearms can't help but Flex a lot and that's not a big deal but it can take away some of the Mind muscle connection going to your lap Jeff is writing me a program that I'm going to give to you guys at the end of this video he actually has no idea because I told him to coach me today but I'm really just building you guys a free program so subscribe and wait till the end of the video what's next let me know what your thoughts are on this but the I think we should do a close grip so this is where context comes into play if you're doing it as a lat focused row I think you can make it s tier with a few modifications to your point since we already really hit the laps really hard on the pull down I think we just want to do a midback focused exercise next and so in the context of a midback focused exercise it might be something like B tier I would probably do something like a chest supported row that goes into an extended set with a Kelo shrug have you ever done that before whatever that was let's do it okay let's do that you know what Jesse yeah this is not bad not bad it's pretty good it's not bad I'm going to give you a b again though so here's how we're going to take it to S I want you to feel your traps your mid traps so when people hear traps they think here but I'm sure as you know the traps run all the way down here the mid traps are responsible for squeezing the upper traps are responsible for shrugging and then the lower traps are responsible for this this kind of stuff what we want to do is really focus on squeezing your mid traps together so you were doing that well what you didn't do quite as well is pull them apart on the negative oh so allow yourself to really round over the pth feel that stretch in your mid trap and then get that full squeeze up at the top that's going to get you to a tier if you want to get to S tier after you can't get it all the way up you can actually still do a lot more work with your back if you weren't to do a full row so all you're going to do is kind of a horizontal shrug so you're going to shrug like this have you ever seen that before I I don't think I've ever seen that exercise in my life okay so I want you to try so the first thing is a deeper stretch and now once you get to the point where you can't get that full squeeze you're going to lock your elbows okay and you're going to shrug back good what the heck and now you can probably get another six or seven reps here that's six or seven reps of mid- trap stimulus that you just wouldn't have gotten pause and up good okay now you're done and you didn't control the last one so you got A+ no but that's okay I'm trying to get the S tier now I would only do that on your last set cuz if you were to do that from set one like you just wouldn't get nearly as many reps but if you do it on your last set that's an intensity Tech Techni to get the most out of the sets that you do when in doubt micro pump it out there you go that's what it was up next we have Jeff's pick that's whatever you think is s plus plus I can give you a s+ that's more strength and compounding or more hypertrophy and special like me my mom said that this is called a crossbody lat pull around it'll look gimmicky and it is a little bit but it works science based it's indirectly based on science in the sense that it will maximize the stretch on your lats if you were going to stretch your lats you wouldn't just like lift your arm here which is where you get on a pull down okay you think about the lat fibers they wrap around your back like this so you would do exactly like you're doing now you would stretch across your body if I pull from here I'm getting so much more of a lat stretch than I am just right here but when you do a pull down your arms never get to this point because they'd have to cross over it feel really awkward I feel like I would do this when I when I would stretch out exactly so that's what you're doing except under low so you're going to kneel down you're going to get this big stretch here you be a to see and then you're just going to drive your elbow down now a lot of people do these facing front on which is also which is also fine once you turn this way all of a sudden you're going to feel a big stretch coming into your legp good that's really good Jesse all right you're on S tier you did there we go good job it's important for like total development to not just do the fancy stuff like sometimes you just do need to do the basics so I do want to show you a way that I modify a more basic exercise so this is a deficit pen lay row so what you're going to do is maintain a really flat back angle stand on a bumper plate and run control a little better good why are you standing on a bumper plate I feel like I could have told you to do anything cuz I'm under 5'11 that's good but no why else uh increase the stretch on my lats yes good there you go that's already s tier plus you're nailing these what would we swap for this the pull down the chest supported row or the uh cross body laat pull around what does it res supported row yeah exactly okay make that school right now yeah good job bro let's go we've got four back exercises for our poll day that we can use in our special free program that Jeff is building for us see for once for once you can get to S tier without my help I really want you to try on this one okay so we're going to do I got this a reverse cable fly for the rear delts Go reverse is my favorite position oh wait so I have to set it up too right you have to do everything oh I'm getting quizzed right now the pressure is on 60 seconds starting now [Music] s tier Jessie nothing less okay ready [Music] yes B what the hell I'm going to give you a tier on that bro you didn't quite get as far back as you could though like you stopped around here whereas you'll get a stronger rear delt contraction if you go to here see how how hard they are that's gnarly it's very hard I would just like to see a little bit more range of motion good man your back looks great man thank you so so this was the other thing you shouldn't be thinking about pulling yep you're thinking about sweeping okay the way Dr Mike explained this to me is you imagine that there's a pile of money on the floor and whatever you can reach with your hands is how much money you get to keep okay so you want to reach out rather than exactly so you do this instead of this that's me at the clubs now we go so put it to work good Jesse that's so much better man great rep I've ever felt on yeah that's so much better good and put it back control good job s TI my man you were naturally really good at these though that's me at the clubs now we go this is your best one yet but you still weren't at stier were you no hopefully you can get there I'm going to bring Dr Mike and he's going to see if you're stier or not fair enough why does he get to decide he's the only one that could fair enough fair enough you can't decide for yourself that's true that's true finally time for biceps the most popular exercise of all biceps alternating dumbbell curl so Jeff you got to let me know how am I looking well you're looking s tier but your exercise selection is C or B tier really yeah let's find something better what's wrong with this well a couple things where's your bicep stretched right here yeah boom right there and when they're holding the dumbbells there how much tension is on your biceps like none I guess literally none because you're yeah gravity is just pointing straight down and the dumbbell is exactly in line with your elbow joint there's no tension on the bicep in the most important position now will dumbbell curls grow your biceps well clearly I mean you know they will work but I think there might be a better option that could get you up to s here if you like the dumbbells here's how you can make it more effective do it on a pre-ra curl and the more horizontal the pre-ra curl angle the better actually but this is the best way to do it with a dumbbell in my opinion do you want to see the best way to do it period please okay let's go to the cabl we're going to step forward until we get that deep stretch in the bicep and then we're going to curl forward from there simple this is a really nice variation if you can do it okay if I can do it what do you think I am let's see it oh he might be there the one thing he gets to s TI gate it is tier now this is great Jesse when it comes to training your biceps how many exercises should you do the biceps are like I mean small relative to say the quad the glutes the hamstring the hamstrings unless they're a really big weak point and you're just trying to blast them with volume which is fine I think for the you know the average intermediate level lifter two exercises for biceps is plent bro I mean the what's your leg day going to be like my leg day yeah I'm excited to see that you'll find out tomorrow so to recap we came here so Jeff can show us how to train with science what he doesn't know is that he is making us the best science-based program that you're going to get for free we're doing a 3-day split that consists of pull day legs and push day one day is written only two more days to go ladies and gentlemen welcome to leg day now my leg day I already know it's s TI cuz cuz look at these quads that is that is fair oh okay when it comes to legs I feel like we all can agree that we're going to squat we're going to leg press we're going to leg extension if you're feeling frisky maybe you'll do hand iies but like I feel like that's the the main thing that everyone will do do you think that that is sufficient no there wasn't enough hamstrings and I think it was redundant on quads what makes an exercise automatically F tier if an exercise you can't take it through a big range of motion if it doesn't have a big stretch if you can't load it with resistance to apply high tension to the muscle and if it's not really stable so bosu ball squats I knew automatic and then exercises that you can't load well so like a lot of these like you know oh banded uh and this sort of thing like they can have their place but like you have to do so many reps to get close to failure that I'm just going to put it in after okay okay that makes sense all right let's hit these squats and hopefully they're not effed TI I was just going to say like I'm really impressed that you're going to a barbell back squat that's what we do yeah come on a lot of people shy away from the hard stuff I I like the I like a free weight back squat ah yeah you need a little weight yeah maybe stop at 315 yeah yeah are belts approved belts actually don't reduce core activation and increase on the quads so there's really no reason not to use do you think people are just as strong without a belt is it Placebo no it's definitely not Placebo it increases intraabdominal pressure which will prevent tension from leaking out in all sorts of places we don't need no leakage no good job yeah you're now you're not at a working weight yet anyone can make a warm-up set look good that's true now I want you to focus that's something I noticed that you weren't really doing well with your warm-up set you're kind of just going in and it's like muscle memory for you I want you to actually Focus take your time make sure that the bar is lined up make sure you got the plates on you even make sure your grip width is even take a few breaths get in the zone and execute the lift there you go set it up nice efficient unrack two or three steps back get the feet even big breath hit depth and up good job let's do five reps two let's go Jesse three good control four and one more Jesse you got it beautiful technique and WRA good job wow woo where do you think you are I feel like that was an a I think you're an S no way would you say that squat bench and deadlift are s tier for building muscle no I think the squat is I think the deadlift isn't because you don't get a really big range of motion the bench press well we'll get to that on push day we'll see if you can get S tier on that one I hope typically next in a workout for legs most people are going to do leg press are we doing like press no if I was to do like press next where would it be tiered I think that you start to risk running into junk volume territory and so I would have to put it in in this context maybe C tier it's still good but it's like you're loading up all these plates on the leg press to do basically the same thing you just did like why not why not tax it in a different way hit it from a different angle yeah pretty much yeah what are we doing Jeff so we just hammered the quads and glutes with this next we're going to do hamstrings and glutes and so I've got two options for you one is more boring and basic one is more sexy and interesting you know which one one I really want but I know which one I should pick well not necessarily so the more boring and basic one is just a barbell Romanian dead so show me how you do that so you generally only need to go to about mid Shin level here really yeah that should be a good stretch on your hamstrings if you're maintaining a neutral lower back and you're not bending your knees which you're not okay so that's good put it back in okay that's what she said so that's called a hip hinge type movement but it's going to fatigue your grip a little bit and people find it to be a bit much especially like beginners if they did a barbell back squat so let's go look at a Smith machine good morning have you done these before Jesse I have I've toyed with them a little you to with them so today you're going to learn how to do them so it may feel like a really short range of motion and it kind of is but as long as you're getting a good stretch in your hamstrings which for me is about here that's it that's it and actually as I do more warmup sets I'll get a little deeper right okay good probably like right there yeah that's great yeah you get really deep man that's great I mean the the the deeper you can get the better I'm biting my tongue Jeff biting my tongue you want to feel your hamstrings short shortening and lengthening so they're lengthening on the stretch they're shortening on the contraction and you should be thinking about using them to move the weight not your lower back so what are the cues to make this an stier exercise you want to think about pushing your butt back with relatively straight knees until you feel about a 7 out of 10 stretch so a 10 out of 10 stretch starts to feel really painful you want about a 7 out of 10 stretch and then you think about squeezing your hamstrings to lift yourself back up and that's it it's a simple exercise it's kind of hard to mess up especially on the Smith machine but it's very effective what's also hard to mess up and is really effective is using an app like macro Factor has been verified so you can trust it completely it smart coaching feature will give you science-based recommendations to make sure that you hit your goal we'll also give you weekly updates to your Macros just like a nutrition coach would I think the best thing about macro factor is that it is a coach for a tiny fraction of the cost of an actual online post all you have to do is track your food the app will take care of the rest you'll reach your goal As Long as You Follow the plan the app uses your weight and nutrition data to offer a personalized energy expenditure estimate Mac profactor offers a truly premium experience you do have to pay for it but we'll never serve you ads sell your data or violate your privacy Jeff actually helped develop the science behind this app and as he is a smart guy I trust him and the app so I encourage you to go download it and try it out for yourself you can download it on the app store Google Play or 2 3 4 5 6 now based on what I've taught you so far which one is the best option I have some guesses that one looks pretty good that one looks decent this looks too new I don't know I feel like new new equipment is like little too good okay let's put some money on this bro how confident are you all right 50 bucks I want to say this one but I you owe me 50 bucks bro come on is it this one this I freaking knew it and it's this one because if you look at the angle of this pad especially if we adjust the setting here you see how deep you can get I know it's kind of tricky cuz it it wasn't on the right setting but you should have seen this knob right here you should have known I think it is the best because it actually goes under the seat the pad does and that'll allow you to get a way bigger stretch on the quads if I was going to pick a second one this is a Hammer Strength leg extension this would be my second pick and this one more people will have access to cuz the prime is kind of rare but it is an incredible piece would you say certain machines are just better for building muscle then no the muscle knows tension okay that's it it doesn't know if you're using a freee or you're using a machine if you can elicit high tension in the muscle it's going to grow I want you to show me how you would do this yes again now you're getting smarter throughout the course of this video so you might be like picking up on things but I want you to do it how you would normally god dude okay so it's going to check the box range of motion check tension check deep stretch check capacity for Progressive overload absolutely check yeah so it's a great exercise right oh my God this is really like so right now the way you're doing this I'm going to put you an a tier do you want to get to S tier of course I want to get to S tier why do you think I'm here you think I'm here for the sole purpose of making you write me a program for free no what so now you're an S tier and it's because you lean back more do you know why so I'm thinking I'm on S tier right now because the hips are like are lengthened more thus making more stretch on the quad exactly so the quads have four heads all four heads cross the knee joint which means they do knee extension which is this yes one head called the rectus Fus it also crosses the hip joint and so it flexes the hips kind of like you would in a a hanging leg ra but if it's flexed here that means it's not stretched there so if you set the seat back you're going to get a bigger stretch on the rectus Fus and this year in fact there was a study that compared the upright seat position where you were originally to a laid back seat position and in that rectus fous head saw 170% more growth with the subject seated back in case you guys do not have this machine at your gym it's a good thing we have Jeff's pick what do we got this is a reverse Nordic okay so with a Nordic you're pinning your ankles down yep and you're coming forward it's a hamstring exercise right okay a reverse Nordic is the reverse of that you go backwards you go backwards now look at the stretch on my and then you pull yourself up and you use the band for a little bit of assistance my gosh are your knees okay 100% man now obviously if you feel pain then then don't do it and only go as far as you're comfortable so I want you to I want God now that's even a better stretch than the prime curl but I want you to widen your heels just a little bit here so you can get all the way back feel a deep and pull yourself up good job dude oh my God that might be one of the hardest uh Aqua exercises you've done hey that was crazy good control oh my knee cracked hold up that's okay cracking is is fine I watched you do it I was like that's easy it's so diff dude write it into the program Jeff what program the like just like if you were to oh in my next program in your next program yeah yeah yeah yeah definitely not like a program I'm just going to give to people you say something no you're good you can put the band back guys we're like 66% through this program I Promise You by the end of the video you're going to have the best program in the world best program in the world so next I would typically myself and along with a lot of people a popular exercise to do would be a lying leg curl so we're going to hop on this machine and we're going to do you're going to not a tier okay s tier we have around 10 studies showing longer muscle lengths is better than shorter muscle lengths and we have around five studies showing that longer muscle lengths beats full range of motion about 80% of the time so on this one you want to do the opposite right I mean you want to be as far forward as you can yes because then you're going to get more stretch in your hamstring so you want the seat to be as far forward as it can comfortably go this is like everything I don't do oh and then try lean forward that will stretch the hamstrings a little bit more as long as you're maintaining that neutral lower back if you're just rounding your lower back it's not doing anything if you kind of tuck your pelvis like if if you kind of think about like twerking your your butt out oh yeah handing tight and now pull yourself slightly forward now you've got maximum [Music] stretch good let's push these Jesse control on the last few are the Reps toward the beginning of the set or the end of a set more anabolic the end exactly so why would you rush the ones at the end I don't know cuz it's painful exactly you shouldn't do that good job holy crap that made the largest difference s tier plus confirm yes so you want to skip calves I'd love to SK that's putting you in automatic F tier I want to make the calf work as easy as possible as unskippable as possible and so for that I find a lot of people just like to sit down so sit down in a leg press and do tow presses the most common mistake that most people make here is going all the way up onto their toes it's actually not needed you'll actually see less growth that way than if you just kind of rock on the balls of your feet and stop here is it true that calves are all genetic tell me the truth they're they're heavily genetic and they are heavily genetic because of the insertion point so if you have higher inserting calves it's going to be harder to get them to develop but you can offset that by wearing high socks and doing these I'm doing these so that's good but I got low socks day two is finished only one more day to go all right day three we're doing chest shoulders and triceps today what do you think is my best muscle um I know I'm clothed right now I think I'd say chest and quads big push guy the mirror muscles my man so we're going to start off with the most common exercise something that destroys every Monday barbell bench press yes oh I was like bro you're have to tell me we set this up for no reason the bench press is a s tier strength and hypertrophy movement got it I happen to think that strength also matters for hypertrophy so I think you can make the bench press an S tier exercise some people might argue that the dumbells are a better flat press option because you can get a deeper stretch I would say that might be true if it were the only exercise you were going to do but we're going to do another exercise for the PC that will get it stretched so for this one we're going to focus on overload we're going to do a lower rep range something around four to eight reps go nice and heavy and focus on pressing the weight and with that said we're going to focus on external cues so we're going to focus on your elbow position we're going to focus on your setup on the bench and things like that as opposed to I'm going to feel my chest working this way or that way this a heavy compound exercise you want to execute it in a 3D context you're thinking about how your body is moving in space so let's do that let's do this let me just say I can bench 405 really no time to up the dose what' I tell you oh yeah not on camera not on camera let's go to two plates and then I'm going to get I'm going to be as strict as I humanly possibly can as if you're a world class bench pressor and I'm trying to find tune all right as if I am I think it's really valuable for people to understand like the perfect form because I know that with bench press correct me if I'm wrong form can add a lot of weight to the bar it's incredibly technical small form changes could be the difference in a 225 bench and a 315 bench wow it's kind of like the Sumo deadlift in that way yeah but this counts R you're impressed I'm going to give you s tier bro I let go I just have to there's a couple things I can do to get you to S tier plus if you want to listen I'm all ears man it seems to be that you're driving through your heels you actually want to drive through your toes on the bench and you want to think about pushing your back down and back really nice I saw that motion in your feet you're really driving properly now what the biggest thing that I felt was the travel of energy from tow to bar that's it that's what you want the bench press can be thought of as a total body movement because your legs should be involved if you're going for maximum strength nice wow that was easy s tier plus good leg Drive perfect J nail my man I think you could bench 405 really I mean with the right training and so on oh my gosh I think you've got it in you that's our next video road to 405 all right what's next if I personally was working out right now I'd go hit an incline dumbbell incline dumbbell what bench press so I think that's a little bit redundant actually I think next what we want to do is isolate the pack so I'm assuming a fly exactly cable fly I like a cable fly let's okay let's do it let's go so how would you do a cable fly do it knowing what I know now it's day three I have to stretch it and I want the tension on the stretch man you're good you've been listening oh yeah I'm going to take these off so we can play with the balls you can never forget the balls all right this is my final submission I feel like now what you're trying to do is you're trying to over scientifi it a little bit and it's like it just doesn't look natural to me you're trying too hard now okay does this feel good to you does it feel fine it feels fine it feels good okay in that in that case I think it's fine I'm still going to put you in a tier cuz there's a couple things I would do differently for one you didn't quite get far enough in front of the cable to get a really nice stretch you were kind of just like a normal stretch here and then you were really focusing on the contraction which is the less anabolic part of the range of motion the other thing I would do to get you up to S here is I would actually do these seated you're going to walk out around and now look at the stretch like look at how much of a stretch I have compared to what you had in that first attempt so now from here I'm going to bring the cables forward you also did this thing where you pointed your thumbs forward you will get a bit more shortening of the PEC that way you will get a bit of a stronger contraction you're right but I'm not so big on the contraction these days because we've got so much research now showing that the stretch is more important if the contraction doesn't matter as much can we just not do it that's actually a really good question you're at The Cutting Edge now so some scientists would actually say no to that question I wouldn't because I don't think we have enough studies on enough muscles but there's enough for me to confidently say that the stretch is more important on average for most exercises but I still don't want to completely throw out the contraction it feels absolutely amazing 100% the biggest thing I'm noticing is how much tension there is right here right there that's the key that's the key yeah amazing yeah you did it you did it you're in s tier let's move on for a very optimal and science-based and like proper chest day would you be finished with two of these exercises yes really you start to see the effects of volume taper off at around 8 to 10 sets per week as you go beyond that it's basically junk volume like you can do it but you'll be much better off fine-tuning your Technique controlling the negative more and pushing the sets harder in like 99% of cases now that's assuming you're doing two push days a week that would give you 12 sets as an intermediate to advanced level lifter that's exactly where you want to be shoulders what are you picking for shoulders I want to do side raises and an overhead press I really like the side raises I'm not convinced you need an overhead press and the reason for that is the front delts just got smoked on the bench press and they also got some work on that fly I think it's a good idea to include it from a general strength standpoint a shoulder Health standpoint and all that kind of stuff but if we're building a bodybuilding program I like the lateral raise Choice better so why don't we go do that and then what I would recommend for you is on your other push day do either High incline press so you get some double over or you could throw in like a shoulder press on that day all right Jeff judge my form mhm I'm going to put you D tier bro let's first get you up to a tier with a simple fix control the weight better stop it's you got your quads hit yesterday so you got a nice upright posture tall chest Weep the dumbbells out perfect and control now we're talking I might have to go lighter good job so now you're up to like b or a tier Now give me this dumbbell and uh we're going to do like a partner trust challenge you're going to lean into me now if you hold the dumbbell up just a little bit you've got all and now do a fly well you kind of you might have to go a little lighter but do you see how much more tension you got in that stretch position yeah so if you want to be even more locked in you could do these uh like on an incline bench but like this or like this whatever helps you feel braced I do this oh should I come here you get more stretch that way good job good thinking see you're ahead of me now yeah that's actually I think good for shoulders honestly I would do I would do like four sets there if you can execute those sets hard with a good resistance profile you only need three or four set that is crazy if you're using sloppy form you're not controlling the negative you have to compensate some way so you can compensate with doing more sets your workouts will take two or 3 hours instead of 1 hour wow next up triceps tell me how to do it Jeff well I want to see you do it a damn it I thought I was going to get you there I really did all right fair enough where am I at look at you controlling the negative I know I've learned so much is that deep Jeff it is you feel it I like it yeah me too okay okay good job oh damn it I was so close so the way I actually like to set up these so I even go a little higher still this is just like pointless wasted energy and it's like your obliques have to work to get the weight up and it's like you just can't go heavy enough whereas if you if you duck under here and then just stand up it's it's like a eighth of a squat right and now you're in position I like to take a staggered stance you'll be really stable that way not out here so you're not like really flared yeah and if you're really tucked it might torque your wrists a little bit so something around like maybe 30 to 40° is good if I get this the program is written what program guys after this exercise the program will be written I'll give with you for free don't you worry all right Jesse so you don't need to get on your knees I'm used to that my bad okay so we're here stand up there you go stagger yeah yeah yeah Big Stretch good now we're talking a got you I'm going slow good job I almost got you there bro man now you have an S tier exercise for every body part that's good dude all these exercises I'm going to be implementing and giving them a shot you guys can Implement them as well with your brand new free program thank you Jeff for writing this program he had no idea but you just wrote everybody a free program in return you guys can go download macro factor or subscribe to us we're both we like both but do not forget stay Relentless peace