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Thanks so much bro really appreciate the kind words, will keep pumping the content 🙌🏻

My pleasure and great to hear 🙌🏻

100% mate have you ever seen a 50 year old dad with 4 kids? 😂 Appreciate the kind words thank you 🙌🏻

I know mate the tips are so good I'd laugh that I didn't implement them sooner!

I normally hit an 8-12 rep range as I personally find heavier loads under 7-8 reps on the chest fly hard to keep tension on the chest! I find a challenging weight and normally push it with either 1 rep in reserve or failure and then make sure I'm progressing by another rep each session

Interesting! I would say normally 8 seconds is overdoing it based on the research, but if it’s working awesome 🙌🏻

@@actionfitnessnutrition well this is a bit nuanaced on a bicep curl maybe.... on a weighted chin up...the endurance required during the full rom makes it quit high intensity really milking neural muscular recruitment potential. In turn encouraging new fiber growth

I would agree with you mate, It's a complex topic and again would depend on the exercise for sure! Great to hear you're getting some growth from it!

@@actionfitnessnutrition the science imo is a bit lacking in this department...lets not forget the science is often about 10 years behind the field itself ! Our boy kneesovertoes guy is a great example. After all most of it is theoretical and needs to be put into practice.... the pts gymrats and athletes are part of the equation

@@Cdfitness90 100% and everyone is going to adapt slightly differently, will be interesting to see what happens over the next 10-20 years!

haha love it bro keep it up!

great tip mate and yep use a weight you can actually contract your chest with!

Tell me you’re an idiot without telling me 😂 you can eat ANYTHING and it will spike your insulin, you don’t need to intermittent fast to lose fat

@actionfitnessnutrition although I am not disagreeing with you here, if you want your channel to grow, maybe you shouldn’t insult people as idiots.

That’s fair enough mate, I’m just sick of all the people spreading false information. Someone could read that and think they absolutely must intermittent fast to lose fat or be scared of insulin which is completely false

@@actionfitnessnutrition yeah I understand that, but the more inviting you are, the more you will reach people out there putting these claims to rest 🙃good luck on the journey!

Yeah makes sense mate thanks for your comment 💪🏼

Here you go mate! app.calorieleads.io/tdee/42ac1f81-85e1-4b3d-a16a-d6a43a0c8dca

100% mate, the more tension and power through your whole body the better your bench!

Mate this is awesome and that's made my day! If you need any further help with anything don't hesitate to reach out to me :)

exactly right mate, drive your heels in to the floor and squeeze your bum to get your lower body nice and tight!

@@actionfitnessnutrition I was picturing it kinda differently lol. I'll give it a try, have a good one!

@@Modschala no stress mate let me know how you go! if you have IG feel free to follow me @actionfitnessnutrition and send me a video of your bench press and I can have a look for you!

Talking about both strength and hypertrophy mate they'll go hand in hand, if you can create more tension and lift heavier you'll also grow muscle

@@actionfitnessnutrition yea you are right

@@actionfitnessnutritionI’ve never understood the idea of leg drive

Of course we want the chest to work as the primary mover mate, but if you can be more stable and create more power through your lower body you'll lift heavier and as a result grow more muscle over time!

My brain had had a stroke reading this mate can you repeat what you said? 😂

Learn grammar before counter arguing

I'm genuinely not trying to be rude but I can't reply and help If I cant understand what @ransoffer6649 is saying

thanks heaps mate have just updated it so should be working now!

@@actionfitnessnutrition Nice! I went to the previous video and the link worked there. Appreciate what you do

@@BrigCommander appreciate you mate thanks for pointing it out!

Generally speaking it can help more with chest activation yes, but it would also depend on your shoulder mobility so make sure your shoulders don’t roll forward at the bottom of the dip 🙌🏻

Not true at all mate, you can eat all the ‘clean’ or ‘healthy’ foods you want but if you’re consuming too many calories from those foods guess what? You won’t lose body fat! This is why a period of tracking food IMO guarantees fat loss and gives you education around the foods you eat, the goal is to be informed so you make better choices not track calories for the rest of your life 💪🏼

@@actionfitnessnutrition I beg to differ. Eat less , and move more, and the golden rule is to eat when you’re hungry Lastly if the food you’re eating has an ingredient label, it’s no good for you. The drop off rate for people that try to calorie count will be high. From experience, anything fitness and health related needs to be maintainable.

@@stevendavis2122 That's your opinion mate but if you're never going to ever eat something with an ingredient label ever again then good luck sticking to that, that isn't 'maintainable' for 99% of the population so the drop off rate for that would be even higher than just spending a small period of time knowing how many calories you're putting into your body.

@@actionfitnessnutrition Please don’t think I’m trying to rubbish your channel, I’m not, I’m a 65 y/o that goes to the gym 3 times a week , along with a little cardio, sprinting or CrossFit at the weekend, .Looking through my food cupboards and fridge, you’ll discover fresh meat, small amounts of veg and fruit , and that’s it. The human body wasn’t designed to be constantly eating. I’m no food expert but, take me to someone’s home who is struggling to lose weight, and I’ll tell them straight away where they’re going wrong. The first port of call is the mindset, train the mind and the body will follow.

No stress mate I completely understand where you’re coming from! Fully agree with the mindset and prioritizing good nutritious foods for sure! The main problem for people I find when it comes to food is education and I find tracking is a fantastic tool to teach that which is why I use it for many of my clients 😊

100% it will mate, this is just a more chest focused version 💪🏼

Great question! The aim when training is to take a muscle close to failure, you can lift MUCH HEAVIER on a squat than you can on a bicep curl for example! So your arms might be close to failure but your legs definitely won’t be! So the best way for this would be to superset, do the squat first and have a small rest then do your arm exercise this way you can take them both close to failure and get better results 💪🏼

@@actionfitnessnutrition ok this actually makes a lot of sense thank you

My pleasure mate thanks for commenting and asking 😊

I 100% think moving through different planes of motion is useful like you've mentioned mate, thats why we have different exercises! But these exercises shown unfortunately aren't going to help you working in a warehouse or for 99.9% of people looking to change their body composition

@@actionfitnessnutrition The problem you're not understanding is that you need to format your shorts and videos for anyone seeing you for the first time. We don't know what you're all about. All we know is you're saying something is wrong, when it's not. Context is crucial if you're meaning something that isn't explained in detail here.

That’s fair enough mate, but I’m not wrong with these exercises being useless for body composition and that’s what my account is about so I’ll try to make that clearer in my future videos 🙌🏻

I'm 31 but sometimes I feel 60 if that helps hahaha

Because I don't like to film people without their consent Isaiah :)

sounds like I hit a nerve mate, thanks for boosting my video with your comment so more people see it appreciate it xo

@actionfitnessnutrition don't reply back with them shoulders son

more engagement!!! How good you're a legend mate thanks again!

Love you too xo

@@actionfitnessnutrition benefited a lot from you keep it up ❤️

Great to hear mate thank you! keep pushing 💪🏼

My page is about improving body composition mate so if it’s not for you that’s okay 😊 I come from a world of seeing people wanting to change their bodies doing exercises like this and seeing no results, then when they start a proper resistance training program they start seeing changes in their body 💪🏼

Could be useful for maybe rehabbing an injury, but my channel is focused on improving body composition so for those purposes I can think of much better exercises 💪🏼

​@@actionfitnessnutritionalright sure, but even if that is the primary focus then people still need balance and stability in order to achieve strength. It's foundational and I think it's a bit of a stretch to call that tool useless for bodybuilding. Do people use them thinking that it's doing something other than improving balance? Your other claims in the video seem legit tbf

Thanks for the thought out and genuine reply mate! I think in the content of bodybuilding you could do a squat or free weight movement that would do more to help improve balance and stability than standing on an unstable surface but that’s just my opinion 💪🏼 I can see some merit in the rehab section potentially but I think if we’re talking just body composition/bodybuilding your body will just become more stable and efficient at the movement pattern the more you do it and you’ll get some good body composition improvements in the process 💪🏼

@@actionfitnessnutrition that makes sense, and while I do think that some exercises typically used in physical therapy or rehab can benefit anyone, I can see how some people may just not need this to supplement their routine and it could be a poor use of their training time. Thanks to you as well for your response

My pleasure mate, Nice to know some people on youtube can have a normal thought out conversation too hahaha

To be fair I explained this on my instagram ⤵️ ‘4. The BOSU Ball 🔮 If we’re trying to lift heavy we need more stability, the bosu ball does the opposite 👀 Could be useful for some rehab, but if your goal is improving your body composition leave it out of your routine 😉’ My page is all about fat loss, muscle growth and body composition so in those cases they are useless

My pleasure mate, give it a crack and let me know if it helps 💪🏼

​@actionfitnessnutrition it really does that is some good info to have agen ty

Great to hear and glad I could help! Make sure you’re subscribed I’ll be posting more videos to help you daily 💪🏼

100% correct mate but heaps of people drop their steps when they start dieting so it’s good reminder

Walking the secret tool everyone needs ✅

Most underrated fat loss hack you’ll ever have 😂

much appreciated mate

Depends on the person mate if you have wider shoulders you’re going rotate the shoulders in before you can get a good squeeze in the lat, it’s why I really like single arm rows and pulldowns for lats keeping the elbows close to the body!

Shoulders back and down before rowing is literally going to restrict your range the shoulder blades need to reach and elevate especially for lats! Form was intentionally bad yes

You can do whatever you want if you enjoy them mate, just because you love a certain exercise doesn’t always mean it’s the best option 😉

Could be more useful sure but I would still use a slightly wider neutral grip as this will shorten the lats even more 🙌🏻

@@actionfitnessnutritionI get your point, but the primary driver of growth isn’t the contraction, it’s the stretch. So really there’s nothing wrong with a v bar as long as you’re getting a good stretch at the top

@@wat5709 The primary driver would be progressive overload over time, the stretch isn’t bad at all and it depends how and why context is king here! Paul Carter and Chris Beardsley do some great research on what muscles respond best! Of course if you like the v bar and you’re seeing results go for it, I just find it limits a majority of the population I coach

Mashallah

thanks mate give it a crack next gym session and let me know how you go!

@@actionfitnessnutrition I did it today. There is a Gym here that works on the weekends and I was able to test it. It does isolate it a lot, thanks for the tip/video.

My pleasure great to hear it helped you!

One's going to work more of your traps which is fine if thats what you want mate, most people who struggle with delt development use too much of their traps! Remember, anything works if you're on gear ;)

100% bro! You can get so much more out of the side delts this way

@@actionfitnessnutrition I totally agree

thanks for the comment mate, because of you more people are going to see this free video and get a stronger deadlift! Appreciate it and have a great day :)

Works the lengthened position more correct mate! I like to use both height variations in programming 🙌🏻

@@actionfitnessnutritionstop teaching bad habits

@@mmaboxingclips2407 congratulations bro! Thanks to your comment at least 100 more people are going to see this and grow some shoulders, appreciate you xo

My pleasure 🙌🏻

Mainly just the side delts mate 🙌🏻 your traps will still work a little towards the top but we don’t want them being the main focus so make sure you aren’t shrugging up when you initiate the movement!

@@actionfitnessnutrition cheers.

@@sayyid5869 my pleasure!

I’ll do my way mate, your way is going to hit more upper back which isn’t what I’m trying to target here 👍

Sounds good mate let me know how you go 🙌🏻