• Misbah Haque

Functional Bodybuilding Part Two w/ Marcus Filly

My man Marcus Filly is back on the show for his third episode. We got into the concept of functional bodybuilding the first time around, but now we dig deeper into this style of training. Sounds like a catchy term at first, but it’s really the revival of a mindset. A way of thinking about your fitness. You don’t want to miss this one. We also talk about life with his 6-week old daughter, Noa, and the possibilities of him balding.

Marcus pursued a collegiate soccer career at UC Berkeley, where he discovered his passion for what strength training can truly do. He has competed at the Crossfit Games 3x as an Individual and 3x in the Team division. He is the captain of Phoenix Rise, the GRID league champions of 2016. Marcus is also the founder of the supplement company Revive Rx.

Show Notes:

  • (7:05) - What is functional bodybuilding?

  • (12:15) - How to use and balance this style of training throughout the year for competitors vs fitness

  • (16:05) - Balancing out the body

  • (18:30) - You’ll never see bodybuilding in the Open, but here’s how it can help you get better

  • (20:55) - Healing process with Marcus’ shoulders

  • (27:15) - Using the concept of “time under tension”

  • (31:45) - Developing the mind-muscle connection

  • (39:00) - How bodybuilding posing can help you activate certain muscles

  • (42:40) - Programming concepts

  • (48:15) - Variance and progression

Resources we may have talked about:

  • Awaken - Online Group Program (I’m signed up btw, ready to awaken the inner hulk in me)

  • What Marcus eats

  • #17 - Functional Bodybuilding w/ Marcus Filly

  • #26 – Gut Health, Supplementation, and Nutrient Absorption w/ Marcus Filly

How you can connect with Marcus:

  • Instagram: @marcusfilly

  • Revival-strength.com


00:00:00):


Hey, this is Marcus filly, and you're listening to the airborne mind show.


(00:00:35):


Hey guys, Misbah Haque here. Thank you so much for joining me today and welcome back to the show. So before we get started, if you've been enjoying these episodes I would love for you to head over to iTunes and leave a five-star review. It helps us out with rankings. It helps us get more and more interesting guests on the show. And most importantly, it lets me know what you think. So I get a lot of cool DMS emails, things like that. Letting me know how you are a huge fan of the show and you know, the best compliment that you can give is by heading over to iTunes, letting me know what you think, good or bad preferably five stars, but yeah, please head over to iTunes. Take a couple of minutes. I would greatly appreciate it. Now today's podcast episode is brought to you by audible.com.



(00:01:16):


So remember if you have a tough time sitting down and reading a hard copy of the book or Kindle version, whatever it might be, you know, an easy way to, you know, read more and more books is by listening to it just like you would podcast episodes. Lots of cool recommendations that we've had from guests on the show. And if you want to check all those out, head over to the airborne, mind.com forward slash reading list. And if you want to get a free audiobook and a 30-day free trial, and you can do that there as well. So once again, that is the airborne mind.com forward slash reading list. Now, the last place that I would love to point you to is airborne mind.com. So this is the home base, and this is how you can become a part of the inner circle.



(00:01:57):


So if you sign up for any one of the free training resources, lots of cool coaching videos and warmups, things of that nature, you'll get two short emails from me per week. One is when the podcast episode drops. The second is a Roundup of all the things I found interesting throughout the week's articles, videos, and things of that nature. So once again, head over to airborne mind.com, see what's most relevant to you, and sign up today. My man, Marcus filly is back on the show and this is his third time back on. I always have such a blast chatting with him every time he comes on. And the first time we talked about functional bodybuilding, we touched on what it is, why you would want to implement it into your training, how you could implement it into your training. But we didn't deep dive too, too much on just this topic.



(00:02:40):


And the second time he came back on, we talked about gut health, supplementation, and nutrition. Now that he's back on, we're deep-diving into functional bodybuilding. And I think that he gives quite a decent amount of actionable takeaways that you could start implementing into your training right away, whether you are competitive, whether you are just doing this for fitness and you want to look good and feel good. Just conversation was just such a blast. So I hope you enjoy this one. And more importantly, hope you do something with it. Marcus, welcome to the show, man.



(00:03:13):


Elizabeth, thank you for having me. And it's always a pleasure to be back on here. Hope people are getting tired of listening to me.


(00:03:20):


No man. I still, I still to this day from that first episode, get coaches that you know, have reached out and been like, Hey, that, that episode with functional bodybuilding really made me think, and I'm starting to include some of that in my group classes and building that in. So it's really cool that we're you know, you're able to push that message out there.



(00:03:38):


Totally. I get a lot of the same stuff. I don't, people aren't reaching out to me directly, but I'll get like a Facebook or Instagram, a post. And someone saying that they included something in their group fitness class, or they added a little accessory work at the end of a training session. And it's cool. And you know, whether, honestly it may, maybe it's because the actual movements themselves look appealing to people or maybe it's the catchy phrase, functional bodybuilding that just got people excited and interested, but whatever it is I think it's great that new principles and concepts of training, or, you know, you know, getting into people's hands and, and, and at the same time, I don't, I don't pretend to be the one that invented anything. Like I'm just, these are principles that have been passed down to me from my coach and coaches before him and coaches before them. And we're just making sure that you know, we're, we're cycling through good quality information that that should be in the hands of people today.


(00:04:35):


Absolutely, man. So tell me a little bit about you know, how's Noah doing? How's the wife doing how's life? We've been through a couple of changes since we last talked. So how's life been?


(00:04:46):


So it's been, it's been, it's been wild. And for those listeners that are Noah is my daughter. Noah is not like Olsen. I mean, although I keep tabs on him, I don't really know how he's doing so much. But no, Noah is my six-week-old daughter today. Here's is her six-week birthday. And she's doing great. I mean, it's, it's funny. It's like people describe their kids, like at this stage all stages of life, it's like, Oh yeah, my baby's a little fussy or she's this or that. And she's doing what she's supposed to do. Her fussiness is only, only we really perceive that as fussiness because it disrupts our life. It's our normal patterns. So like my wife and I love to say that we're like, Oh yeah, she's, she's, you know, cranky in the evening. We're like, nah, she's just being a baby. And that w and we're, we're, we're bombed that she's a little cranky at 8:00 PM when we want to start falling asleep and she's staying up until 11 kinds of cried. So but no, she's good. And she's cute as ever. And I had two decent night leaves, but I mean, my, my definition of decent night's sleep is so different than it used to be. And the wife is good. She's hanging in there too. She's a little sleep-deprived as well, but we're finding some balance. At least


(00:06:07):


You look like you're starting to gray a little bit. Do I? My wife's,


(00:06:13):


I have I've had graze for a while, but I yeah, I think that's why I keep going with like the lighter hair looks so that it kind of just blends in.


(00:06:21):


You imagine if you, if you started balding, right. And that hairline started receding, and if you still kept the ponytail on the sides.


(00:06:29):


Yeah. I think that's, that's called the whole Cogan. Absolutely.


(00:06:32):


And I think you should, I think you should strive for that in your later years.


(00:06:38):


What am I, my cousin who has a receding hairline, he's like, it can go back as far as it wants, but the second I start to get the top spot and he's like, I'm shading it. So I think I would say I would subscribe to that.


(00:06:50):


Yeah. That's awesome, man. All right. So we're going to talk about functional bodybuilding today. Right? We've touched on this before in the first episode, but you know, we, we definitely got a more personal and just want to get to know you more, but since you've been on a couple of times, we're going to dig a little bit deeper into this stuff. So let's recap for anybody who doesn't know, you know, functional bodybuilding, it's a catchy term. Right. But what, what exactly does that kind of mean to you?


(00:07:19):


Wow. It's such a big question. I think we're going to have to go piece by piece through it. You know, it started out as just, you know, my training, my training program, my personal fitness journey started to take a different shape following the 2016 grid season. So I think we've wrapped up that season in October or late September. And I was, I was pretty banged up my shoulder was really injured and I didn't get any like diagnostics done on it, but you know, when it hurts to sleep every night and it keeps you up and it's like hard to lift over your head, something's up. Right. But rather than, you know, get diagnostics done, my coach and I just basically said, okay, we're going to keep training, but we're going to change up your training in a way that's going to allow you to allow your, you know, body to recover from a nervous system perspective, hormone perspective, as well as a, you know, functional you know, shoulder functionality and stability and perspective too.



(00:08:27):


So the look of the training started to change a lot more, you know, unilateral lifting half kneeling, you know, bottoms up kettlebell presses you know, band stability work less intensity in the training. So less three rounds for time and more, you know, move at a tempo move at a sustained effort, you know, 20 minutes of continuous work at 75% of your best. A bit more, a little bit of training and then a lot more just slow tempo, strength training things that would keep me as an athlete away from the high threshold, either lifting. So like nothing close to maximums, and then certainly nothing close to maximums for lots of reps and nothing really under too much fatigue. So, you know, those are hallmarks of doing high-intensity functional fitness, right? You're working at high levels of fatigue. You're working close to your maximums.



(00:09:28):


And by doing that, you know, you can, you can potentially develop a certain, you know, high level of fitness, but it also can put a bigger demand on your nervous system and on your body. And it could, you know, it, it can beat people down and I'm sure people can understand that. And connect with that. So functional bodybuilding was what I kind of termed what I was doing at the time, cause I was staying very functional meaning, you know, I was moving in planes that, you know, had maybe some translation to life, you know, I'm still squatting regularly and, you know, using my joints to, you know, full ranges of motion and experimenting with some new planes of movement and adding in crawling and planks and stability positions as well. And so it felt functional, you know it had a flavor of bodybuilding in that it was, you know, bodybuilding is, you know, known as a sport that's, you know, building muscle for an aesthetic purpose.



(00:10:33):


But if you dive a little bit deeper into what, you know, bodybuilders do to achieve that, to achieve maybe hypertrophy training, you know, there's moderate to high rep sets that are happening, which forces you to lift at lower percentages of your maximums. So again, these are not, you know, some of these bodybuilding routines are not super high CNS-driven training protocols. And so that was kind of the part that I was like, Oh, this is kind of feels similar. And then, you know, some of the gymnastics training that I was doing as you know, it was, I was building up a, a good amount of volume of strict gymnastics in my training. So not a lot of kipping gymnastics, but a ton of strict gymnastics pull-ups ring push-ups strict handstand pushups, you know things like that that were reminiscent of my days doing, you know, chin-ups every other day at the gym for bodybuilding purposes. And so yeah, that, that's, that's a lot of things, but the combination of those factors made me say, okay, this is, this is just, you know, this is my functional bodybuilding workout day, you know, and I'm doing this type of training. And I think it really started to resonate with some people when they heard the name. And then they saw that the training looked different than what the other top, you know, what the other games from last year were posted on their Instagrams.



(00:11:55):


Yeah. So how what is the ratio like between maybe, you know, traditional three rounds for time and hitting, you know, high-intensity Metcons versus the amount of functional body building work that you're doing? Cause we, you know, I'm sure a lot of us listening, we follow your Instagram page and we see the things that you're posting. But is that a snippet of what else is going on throughout the rest of your training? Like, could you kind of tell us maybe percentage-wise or just what else is going on with your training?



(00:12:24):


Sure. this is going to lead into I'm sure something else we'll talk about later, but, you know, at any given time, a year, that can, that the percentage of functional bodybuilding, you know, that I'm doing versus, you know, very traditional couplets, triplets Amwraps the percentage of each is going to change and shift. So I like to think about it as, you know, if, if the day after the season is over, you know, so the furthest time point from when you're going to compete again, and this is if you're an athlete, a competitive athlete, w we'll talk about just general population fitness separately. But, you know, if you're a competitive athlete, like I ended the 2016 season saying, okay, I'm going to do my best to prepare for the 2017 season. Let's create a plan. Then my coach is, you know, and also this, I would be the same as a coach for my athletes would say that the day after the season ends, you're going to be doing the highest percentage of quote-unquote functional bodybuilding.


(00:13:25):


So basically the tools building the tools that you need to be successful later on without actually playing your sport. If you're a soccer player and you just finished, you know, premier league championships, the next day, you're not going out and scrimmaging the next day, you're recovering. And then in the months to come, you're maybe doing some skill work and, you know, building up your off-season strength and conditioning, and then, you know, six months later, you're starting to scrimmage again. And then, you know, the season starts and then next thing you know, you're playing matches, but there's a big, there's a big phase where you don't play your sport, you train for your sport. And so that's what, again, that's what functional bodybuilding kind of, for me in my, in my post 2016 season months looked like when I trained for the sport, based upon what my body needed, I was doing, you know, half-kneeling presses and, you know, Lang landmine rows and, you know, single leg kettlebell front rack, you know, step up type things.



(00:14:27):


Right. That's what I was doing to support my stuff. And then as it got closer to, you know, December, January, February, you know, yeah. I started doing more three rounds for time. You know, I did, you know, Monday, Wednesday, and Friday, I would have some relatively intense, you know, timed stuff in my training and the of movements. So like maybe in October, a training session might have, you know, six movements in it that were all at tempo, you know, S you know, functional bodybuilding ask, right. Versus February where I'm maybe hitting a heavy clean, I'm hitting a back squat. And then I'm moving into you know a regional style Metcon, like Isabelle, Karen grace, back to back to back. Okay. So those are very different sections spread out by about four months and getting from, you know, month, one to month, four month eight, you know, it, it starts to go from looking like a hundred percent of this to 50% of this, and then 50% of that. And then, you know, if I'm training for the games the month before the games, I'm pretty much doing two to three sessions a day that look like games, workouts, right, right. With, with some active recovery and some other training things sprinkled in there that I still need to keep my, you know, skills up on. So hopefully that answers the question as an athlete. How, yeah.



(00:15:56):


And I mean, I guess when we think of the nature of sport, I mean, yeah, by nature, you're going to be overdeveloped in certain areas and underdeveloped and others. Right. So when we look at football or soccer, you can look at any sport. And that includes CrossFit. The nature of, you know, what we're doing is just so intense. And we're favoring, you know, we're favoring a certain type of contraction. We're not getting enough isometric and East centric work, for example. So you're saying that by including the functional bodybuilding where you can kind of offset or balance out the body a little bit more.



(00:16:30):


Yeah. I mean, you actually said it better. You hear what you're saying is, you know, our sport and, and this might come as a surprise to some folks because, you know, cross CrossFit or the sport of fitness there's a perception that, Oh, this is, you know, by doing it, you're getting, you're, you're building balanced, well-rounded fitness. And yeah, that's true to some, to some extent, but if you look at the actual sport and how it's perceived, how it's prescribed or tested you, like you said, there's things that are missing in there that need to also be trained to keep folks balanced and to not again, yeah. Not create imbalances or, and how imbalances show up for me was, well, at the end of the season, I'm tired, my joints hurt. And because I've done a lot of the same and now it's time to go and do the other stuff and leave room for even more growth as an athlete for healing as an athlete.


(00:17:39):


And you know, and then personal satisfaction too. Because when you do the same thing over, when I do the same thing over and over again, and it starts to hurt and it starts to become a drain on my system, I start to say, well, gosh, I'm not having, I'm not having fun. This isn't worth it anymore. Right. So rather than just throwing the towel, you know, a balanced training approach would, would be okay, well, we, we keep, we keep changing up the training program based upon your needs. And we don't steal, we don't steer too far away from what you want. You know, I'm not, I didn't just totally stop lifting weights, like, and I started lifting weights in a slightly different way anyway.



(00:18:20):


Yeah. I mean, so I'm pretty, I don't know about you, but I was pretty excited to see the dumbbell show up in the open this year. I think that's a big move and seeing more just unilateral movement we've had lunges before, but seeing dumbbell snatches in the mix, seeing power gains, that was kind of cool. So, I mean, we're never going to see a half-kneeling, you know, strict press with a dumbbell in the open, right. Or in a CrossFit setting. But the idea is that maybe you're able to develop the shoulders. Right. And you're able to develop them in a slightly different way. So when we go back to maybe a pressing movement like dumbbell thrusters, for example, you have maybe a slight advantage. So I want to know in terms of, you mentioned, you know, including different planes of motion.



(00:19:03):


And I think that that's been something that I might for myself and my athletes I've really emphasized the last, you know, six to nine months or so. And I've seen it make a huge difference. Like, let's say we're trying to develop a strict handstand pushup for somebody, right. So that would be an upward pressing motion, but for somebody who's going from zero to one, one to five, five to 10 strict hand Sans pushups, we also want to make sure that in the horizontal plane, like a bench press they're developed, right. And then from a downward pressing motion, like a like dip, they're also developed sure. That directly is not the hand stand. That's not you being upside down and you developing that, but you're developing the shoulders. You're preparing them for kind of, what's about to come. Am I kind of on the right track there?



(00:19:49):


Totally. Yeah. I mean, I, when you say shoulder, I think you know, basically the scapula, I think about the scapula and all the muscles that are, you know, attached to it and that the scapula moves in so many different planes and really developing the whole shoulder girdle, which is kind of the foundation is the shoulder blade is two is, is is a path towards improved upper body pushing and pulling. So you mentioned doing, you know, horizontal and vertical pushing to assist in building strict handstand pushups. And I would also argue that, like, you want to do a lot of isometrics, a lot of carries, like single-arm farmer's carries a front rack, carries you know, planks where, you know, where you're not actually doing any sensory loading. And these are going to just give your, you know, give the, the shoulder girdle a lot more meat to press from, like, it, it needs to be stable and stabilize in order to actually produce good force out of the, you know, out of, out of the shoulder when you're doing or the triceps or, you know, whatever muscles are pressing when you're vertical,



(00:20:53):


You feel like after maybe a couple of weeks, couple of months of doing more of this stuff that the shoulder pain started to go away.


(00:21:00):


Yeah. That was, I mean, that was, that was the most, probably the most notable thing for me is that, you know, to be where I'm at today and able to just really like full range with my shoulder go all the way around without any pain, you know, I've had a few injuries along the way that I was pretty convinced. I was like, I'm going to need to have surgery. Like, this is the one, this is the one that really, I just overdid it, you know, and to come back from that and be where I'm at today and able to do strict deficit, handsome pushups, and strict muscle ups and kipping muscle ups and kipping, you know, in snatch again it's, it's, it's remarkable to me, you know, and that really showed me first hand the power of this stuff. And so, yeah, that, that, that has been, you know, that it didn't happen over a couple of weeks and it didn't even happen over a couple of months. I think it happened over the course of three to four months. And I was still kind of doubting that in December and even into early January, like, am I gonna, you know, I think it was December. I was like, I was supposed to go to water Palooza as a team member for a couple reasons I pulled out, but one of them was like, gosh, I'm not even sure on that. I haven't even done a kipping muscle up in like three months. I dunno if I'm going to be able to go and help out



(00:22:21):


In conjunction with that. Did you, do, were you going through any type of therapy, like physical therapy, chiropractor or anything like that?


(00:22:28):


Yeah. Well, we talked a little bit about my goest you know, therapy that I was going through, which was, I think, you know, again, it's like, I can't just tread it, it got you for it. And I can't just credit the training program. There's always a, you know, there's too much of there's too many variables I can't control for, and that to know exactly what did the most, but my sense for sure is that it had to be a balance. You know, I had to, I had to regain positions that I had lost. And my Egoscue assessment told me that I was definitely lied, lost some positions. And my posture was, was definitely not where I wanted to be. And then, you know, and then being going into the gym after the season and not being able to press a bar from behind my neck, because my shoulder hurts so bad, that also taught me that I like lost some, you know, functional positions too. So I had to kind of play both, both sides of it.



(00:23:25):


I really do truly believe, man, that being able to fill in the missing pieces, like if we were to take somebody who's having a little bit of shoulder pain, but maybe they're not at that point where they've done so much damage that they're like, I gotta go get this checked out or they'd go get it looked at a lot of times if you plug in their numbers into like some type of, you know, you look at how balanced they are in terms of their pulling abilities versus pressing abilities. And you know, what their bench press as compared to their push press and like all that structural balance stuff. A lot of times they're just significantly off in a lot of areas. And if you fill in some of that stuff, like you start benching a little bit more, even though you're not doing that, you know, in traditional CrossFit workouts, now you're developing certain areas that you were kind of deficient in. And sometimes I feel like that balance is all the body really needs. And then you start to slowly kind of feel better.



(00:24:17):


You're a, I mean, yeah, you're absolutely right. I mean, and you could, you could dive so deep into that, you know, rabbit hole of looking for balance. So what does balance really mean? And, you know, I might be utilizing some unilateral movements in my training with my coach's help, but you know, somebody else might look at it and I'm a novice when it comes to unilateral training. Like I, there are people that are out there that are doing plain, you know, multiplanar movements that are just far beyond what I'm incorporating the Edo portals of the world kind of thing. They're like, yeah, you do a lunge, like, look what I'm looking at. We're doing like, we're, you know, we're lizard crawling like up, you know, peaks like that are 90 degrees, you know, pitch. And I'm like, Oh, okay. But yeah, but the balance stuff, just as simple as like, how does your bench press compare to your power clean?



(00:25:06):


You know, how does your back squat compared to your front squat? How does your bench press compare to your, you know, you know, to your, to, to this and your vertical pressing versus your vertical Pauling and then your single arm press versus your two arm press. Like those are really valuable tools that you know, we use an assessment on all of our clients and that I've been educated and coached on extensively through my coaches at OPEX about and, and it is, you know, yeah, w you might not be bench pressing in your actual sport, but if you can't bench press, you know, a certain percentage of your body weight, or a certain percentage of your back squat, then that means that your, your, your, your hips and your double leg strength is, you know, exceeding what your upper body pushing abilities are.



(00:25:55):


And because we're in a sport that tests all this stuff, you need to have that, and by maybe bench pressing more or developing your upper body more, you are going to find that you're not getting as much overuse injury in your shoulder, because now there's the base underneath there to support doing high red burpees. You just did a ho you know, 75 burpees under fatigue in the CrossFit open. And you, you can barely do, you know, five strict pushups wonder if you're going to have shoulder problems after 17.1, you know, that happens for people, right? It's like, I can only do eight pushups. And I just did the open. I did 75 burpees, and now my shoulder hurts, you know, I think it was the dumbbell snatches. It was like, ah, maybe it was the 75 burpees.



(00:26:42):


Now. I mean, every, every coach that has come on for the most part on the show has expressed that they value that type of balance, you know, that structural balance, making sure they're doing accessory work and addressing these deficiencies. Cause it's like, okay, you know, you might make, you could not do any of that stuff and you can make progress really, really fast and then just crash, you know, and I myself have been through that multiple times. Or you could incrementally kind of improve in a way where, you know, you're staying in the game a little bit longer, you're able to stay more consistent than some other people. And as a by-product, you know you might be a little bit more ahead of the game. Yeah. so let's talk about, so I guess the idea behind hypertrophy, right? Because you mentioned that with a lot of this stuff, it's not as taxing on the nervous system, right. As maybe doing the high mech high-intensity Metcons so what is kind of the idea, like, are we building more muscle? How is that helping us translate to, you know other goals?



(00:27:45):


Let me see, I'm trying to connect the dots between what I may be said and what, how am I answered this question? So, you know, by I guess one of the principles that is that w my coach helped me, you know, use with me, and then I use with clients, and, and that would be, you know, in a, in a functional bodybuilding type program is this idea of like increasing the time under tension of an, of an exercise. So, you know, you take a let's just take something like a back squat, right. Go do five reps of a basketball. Okay. What's your five rep max. Okay. My five rep max is whatever, 200 pounds. All right, well now go do a set of five. Let's say four to six reps in the back squat, but perform the East centric in five seconds.



(00:28:36):


So lowering down, pause for two seconds at the bottom, you know, go up as fast as you can, and then immediately start the next repetition. So no pausing at the top. So with that, that suddenly creates a whole new demand on the, you know, on the body. I guess from a nervous system perspective, you know, you're going to likely not be able to add those at that longer set or time under tension. You're not going to be able to lift as close to the maximums of your strength potential. So let's say you were five at max was 200 pounds. You know, you're probably not going to be anywhere close to that under this new, you know, tempo prescription. And what that will do is it's just going to give your, you know, it's going to give the muscle tissue and your body, you know, a longer period of time working under load, which if we think too, like the sport you talked about, like, how do you, how does this translate?



(00:29:33):


Well, we're in the sport of fitness. If you're doing, you know, Karen and you're doing many, many in a row, you know, your developing quite a bit of time under tension, or let's say thrusters, whether your, your legs are pretty much under tension the whole time. Cause you're doing, you know, cycling barbell, you know, you're under tension for a long time. So the qualities perhaps of doing high time under tension squatting, you know, may expose your, it's going to expose your body to, you know, maybe similar number of contractions and time under tension that you would maybe see and, you know, another fatigue based setting. Now that's not like a, you know, it's not like, okay, well, when I do Fran, I'm squatting for 70 seconds, so I'm going to go do 72nd squat sets and that's going to make me better at Fran.



(00:30:23):


Like, it's certainly not as simple as that, but just from a high level, you know, principle perspective. We're just talking about increasing time under tension, through some weight training principles of like tempo prescriptions and reps and sets and having that sort of build a base to people's strength, you know, that is different than top and maximal. You know, one rep max three rep max type strength. So, you know, strength needs to be categorized and defined in a lot of different ways. And using, you know, some of these, you know, higher time under tension principles, certainly for the shoulder joint, you know, when you're you know, you might only be able to do, like you said, X number of, you know, strict handstand pushups. But if you go and do a, a high time under tension dumbbell, Z press, you're doing, you know, you're in a similar position for pressing. And if you use a load and a, and a tire time under tension, you can develop a lot more potential like capacity in those muscles. By basically it's in a sense scaling down on the movement to something that's going to train the movement pattern, but in a way where you can sustain longer sets.



(00:31:42):


The other thing that I really like about this time under tension concept is that it forces you to focus and concentrate, right? So kind of the back squats that you were saying there's, there's no way that doing, you know, four to six reps five seconds on the way down pausing in the bottom, like you gotta be alert, right? You gotta be really focusing on making sure you're staying tight, staying engaged, and I guess the same exact concept with you know, doing something he pressed. So for that reason, I think the two people that I find really, really interesting are bodybuilders for exactly this reason, because when we think of them going on stage and posing, right. Think about like, I don't dunno. I don't know if you've ever tried this before, but like any one of the poses, if you're not, if you haven't focused and concentrated, you're going to start shaking a little bit.



(00:32:31):


Right. And the whole point of you being on stage is being able to like fully express, you know, all of this what's going on in the mind, what's going on in the body and displaying it in this one pose, for example, same thing, same thing for, I guess, anybody who's a bodyweight specialist. So, you know, gymnasts are certainly one, but something I've been exploring more recently is the people who do, you know, calisthenics like our brothers or whatever. Like those guys, one rep is going on a pull-up bar, like chin over the bar to the right, to the left, and a circle you're under tension for a very long time. And that requires a lot of focus and control.



(00:33:10):


Yeah, totally. I mean, yeah, I, sometimes I've when I'm here and I'm talking to you about this and I start to maybe like question myself a little bit, cause I'm like, you know, man, I, I don't have a deep enough understanding of the physiological and neurological principles that might be at play here, but what I absolutely know is experience and I can talk extensively about the experience. And I came from a bodybuilding background in that I was a gym rat for years before I ever found CrossFit. And I did Polycon, you know, strength templates and German body comp to comp training and, you know, advanced German volume training and slow time under tension or, you know, slow you know, slow time under tension, you know, long time under tension sets of lots of different movements. I was in the gym with the, you know, goal of trying to build my muscles and I would pose and I would flex in the mirror and I would practice posing routines.



(00:34:09):


Although I never did like a bodybuilding show. I learned what it was through all of that. I learned what it meant to be in control and to know how do I engage certain parts of my body? You know, I had some teachers at parts of my fitness journey that were, you know, w they, we, I to