Modern Wisdom - #423 - Life Hacks 207 - The Gym Edition

Episode Date: January 17, 2022

Jonny & Yusef from Propane Fitness join me for another Life Hacks episode. It's the new year and everyone is back in the gym so I figured that we'd go through some of our favourite exercise variations and training hacks to add a bit of spice into whatever your new program is. Expect to learn how to make bench press even more focussed on your chest, the ultimate skull crusher variation, Jonny's favourite Rep Scheme for muscle growth, how to get motivated if you're not feeling like training, what research shows as the most effective exercises for glute growth, how to make an even better pull-down machine and much more... Sponsors: Join the Modern Wisdom Community to connect with me & other listeners - https://modernwisdom.locals.com/ Get over 37% discount on all products site-wide from MyProtein at https://bit.ly/proteinwisdom (use code: MODERNWISDOM) Get 20% discount & free shipping on your Lawnmower 4.0 at https://www.manscaped.com/ (use code MODERNWISDOM) Extra Stuff: Bring your feet up for Bench Press to increase chest focus. Barbell chest-supported rows. Floor lying skull crushers. MYO Reps. Single arm rear foot elevated split squats. Step-ups for Glute development. Commit to some exercises for quality, rather than for load. Single arm pull downs. Landmine Press for shoulders. Reduce weight for one session if you’re struggling with motivation. Use small plates to deload a bar on the floor. Train at the same time every day, and the same day every week. Have 3 sections of a training session, A, B & C. Add calves in in between sets. They take a long time to grow. Watch Dopesick. Watch Midnight Mass. Watch World War 2: Road To Victory. Watch Locke. Access Propane's Free Training - https://propanefitness.com/modernwisdom  Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/ To support me on Patreon (thank you): https://www.patreon.com/modernwisdom - Get in touch. Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact/  Learn more about your ad choices. Visit megaphone.fm/adchoices

One of your friends, welcome back to the show, my guests today. A Johnny and you, Seth, from propanefitness.com and it's another life hacks episode. But this time, the gym edition. It's the new year and everyone is back in the gym, so I figured that we'd go through some of our favourite exercise variations and training hacks to add a bit of spice into whatever your new programme is. Expect to learn how to make bench press even more focused on your chest. The ultimate school crush of variation,

Johnny's favorite rep scheme for muscle growth, how to get motivated if you're not feeling like training, what research shows is the most effective exercise for glute growth, how to make an even better pull down machine and much more. If you haven't already picked up a copy of the Modern Wisdom reading list, then what are you doing with your life? Take your life and your face to chriswillx.com slash books.

It is a free list of the hundred most influential and impactful books that I've ever read, all grouped into categories, there's fiction and nonfiction with a summary of why I liked it and why I think you should read it. chriswillx x.com slash books go and get your copy right now. But now it's time to learn some Jim Hacks with, tools, techniques and tactics for a productive and efficient life. We're going to go through a big list of things that we've used over the last couple of months. And everything will be linked in a show notes below. Because it's January, we thought that we would do some special gym training, little exercises that we've picked up, variations on workouts, maybe some kitchen hacks, but also probably some things from the internet and maybe some Netflix shows and such like that we've been enjoying. So, Johnny, what have you, what have you got for us?

So my, this is my exercise variant. Cool. So this is, I guess, if you are in a gym that doesn't necessarily have a chest press or something like that, or if you suffer from back pain consistently, or aggravated lower back and find that, for example, when you're doing bench or doing dumbbell variants

that irritates your back when you sort of crumple up. And it's a pretty simple variation, but it's one that probably people outside of the like strength training world might not have tried, which is just a, it's a bench press, no bench press with your feet up, not necessarily on the bench, but not like straight out, see your feet aren't on the floor basically, you aren't applying any force onto the floor, and it basically turns it into chest isolation and completely removes your lower back, completely removes your lower body. So just a good variation limits the load and very quick to warm up for.

So how does it replace a peck machine? It's just a bench press, right? It is, but it's so like, I guess it depends on how you would normally bench. But a lot of people, even if they're not a powerlifter, you'll see them kind of as the bench gets harder, they'll sort of like squirm and move around and press their feet on the ground to try and like use the rest of their body to help the weight up. When you feet on on the ground, you can't do that. I'm guessing as well, the angle is you're a little bit more flat as opposed to decline,

because you can't get that arch in, right? Okay. Exactly. Yeah, so you basically have to lie flat, which means that you can't get the lower in, right? Okay. Yeah, so you basically have to lie flat, which means that you can't get the, like, the lower back cramping that sometimes happens. It's also quite a good, like, if you don't really feel like scared of bunch press, and you want to just use lightweight, but you want to still get something out of it, it's a good way of doing that as well.

What's the reason biomechanically that this is harder? Is it because you can't use your lat, your lat so much, you can't recruit. Like, technically, legs and lower body, there's less stability because you're not relying on balance at the same time. Oh, okay. There's no force through the floor. Yeah, you aren't in as much of an arch if you wanted to compare it to a parallel thing, bench press. Have either of you ever tried it? Yeah, it's nice. So the only time I would have done that would have been if I was doing bench press from the floor, like floor press. Like a floor press. Yeah, that's the only time that I would have done that. Do you get, do you, I imagine you have used, like, your

benching and your back, like cramps up, seizes up. Yeah, it doesn't take much for my back too. Yeah, I can imagine. I would have thought you would have had that Chris. You know, I experienced that before. No, so my back doesn't really seem to be too extension perturbed, but it gets... Like sure. Yeah, yeah, a little bit worse when I go forward. Yeah, that's nice. I like it. I need to try that. I might try that. Try and add that in this week.

Seth, what have you got? What's yours? Mine is probably one that we're all a fan of. Unfortunately, this is a sexist exercise variation. Can I guess what it is? Yes. Is it? Barbell, chest supported row. My favorite exercise in the world. If you do have back problems or if you just find that you're in this cycle of doing bent over barbell rows or Pendley rows and then each time you add the weight you're just

like a humping it a little bit more and then over the month you'll like, well did I increase my row by 2.5 kilos or did I just hump 2.5 kilos more and it gets to the point where like if you're rowing more than your body weight, mechanically like balance wise you can't actually keep it strict because you'll just topple you over. So there is a point where beyond 80 or 100 kilos you're going to have to start doing some kind of chess supported variation to get a strict back workout. So just give it a go. Set up a bench on I say say from flat, it's up to inclines, the two clips, get the seat of the bench up as well so that you can rest your knees on it,

or if it's one of those benches that has feet, then dig your toes into the feet, make yourself as stable as possible, and then barbell with normal plates on the side so it gives you enough range. And then each rep counts as when you touch the... Under side of the bench with. And then it keeps it replicable. What's your reason for doing incline bench chest supported row as opposed to setting a bench up across two boxes and it being perfectly flat? You can do that as well, it's just pretty janky. Just convenience. as opposed to setting a bench up across two boxes and it being perfectly flat.

You can do that as well, it's just pretty janky. Just convenience. Yeah, most gyms I've been to don't really have a safe setup for doing a cover of a euro. Continue to train out of very specific types of gyms and they are the ones that geographically. Most gyms I've been to that are within a five minute bike ride. Yeah, I don't have this. That's it. The only thing that I think with that, I love it. I think it's a great movement, both me and you, everyone here has had back pain at some point.

I've never been a fan of bent over rows. I think that they're too easy to cheat. What am I working here? Am I working my hamstrings, my glutes, my lower back, my shoulders, my traps, my upper back? Like, sometimes you'll do a set of penalty rows and you'll be like, I actually feel that most in my lower back.

Yeah. What have I done there? Yeah. I had one just attached to that, which is what you just said, Chris, which is a seal row, which is what you just described. So when you're lying flat and you row, you basically reverse bench press. Yeah. Yeah.

And you're pulling it to like the bottom of the bench. You can get specific benches that are just a seal row. High thin seal row benches. Yeah, Deco, didn't the place in Edinburgh have one of those? You. Most likely. In fact, that's the direct upside down version of the first exercise you described, Johnny. Yes.

Yes. It's like a seal completely flat. The reason it's called a seal rope, I think, is as you start getting closer and closer to failure. I don't know why this is. But your feet do the thing. You just like flail. Oh.

You know, like those red fish that you lay on your hand and make, do you know what I mean? It's like a thin piece of sea-through paper. Usually a present in a Christmas cracker from 1997. Yeah, you must know what that is, Chris. No, no. It's like a sea-through piece of plastic in its a fish. Okay.

If you're not talking about putting the thing in the comments below, it kills it. Okay. Oh my god, Chris, I can't believe you don't know. About the fucking fish. That's it. Idiots. Well that's what you do. Okay.

I got, I had a few here because I thought that we would go and, I thought that we would have a couple each. So the first one, which is my favorite and I think during training with you guys, we've both done this. Skull crushes, but floor lying school crushes. So most of the time, if you're doing a school crusher, which is a tricep movement, you would do it on a bench, getting yourself to the point where you have the easy curl or the barbell up here is actually a little bit awkward because, okay, do I get it past to my hips, then I've got to kind of hip it to my chest, then I've got to push it up and then get it down. Dumping the bar is also really difficult. It's easier for you to go past the range that you're supposed to, you can't do dead

stops from it. All of this is fixed by doing skull crushes from the floor because you lie down in front of the easy kill bar. It's already on the floor behind you. You can just put your hands behind you, take it up. If you fail a rep, you're not going to drop it on your head, you're going to just push it up a little bit away from rep, that you're not going to drop it on your head, you're going to just push it up a little bit away from you, drops on the floor, plus you can do some cool stuff

like it's easier for the person that's with you to do strip sets or drop sets, because they can just pull the weights off more easily, and you can do dead stop sets as well, because you can just lower it to the floor, wait until it's taken all the momentum off, and then go again, take that for the long head of the tricep is number numero uno workout exercise. Albert Payne as well. I think Albert Payne with normal skull crushes can be quite bad for

people if they consistently like passing that head too much extension. Yeah, well just too much going through the Albert. So yeah, the commonality here is lots of lying down. or just too much going through the elbow. So yeah, the commonality here is lots of lying down. And lots of removing the lower body apart from a very specific part of the upper body. And but the good thing is lots of repeatability in the exercise. So, oh, sorry, Johnny, it's yours. I just, I've got a couple more exercise variations. I need to.

Me too, Johnny. Have you got any more fitness stuff? All right, hide us. I just have got a couple more exercise variations. I need to. Me too. Johnny, have you got any more fitness stuff? All right. Hit us. Maya reps. You both know what those are. Vintage.

No. So it's something that like, again, like you stuff and I will just use all the time, but I think a lot of people would have tried. So if you're short on time, you want to like add some assistance at the end of your training session, but you're not like, I don't really like doing kills, for example, or like direct arm work or anything like that. My reps is basically, I think it's by a guy called Borg Fogirli.

I think that's his name or something like that. So you do an initial set, which is called an activation set, because it's usually like 10 to 15 reps, near failure. And then you take 10 breaths and then do between three to five reps. I have done this. Thought you might have done 10 breaths, three to five reps. And you keep doing that until you hit like a close to failure set, basically.

Do you strip the weight? There are like variations where you can do that, but normally if you do it properly, and this is what's so good about it, you get like five minutes in, and you've done so many reps, and you knackered, and you're like, okay, that's all of that movement done. And it removes all of the resistance of like,

oh, I've got five sets of eight, or I've got three sets of 12, because it's just done before you really know what's happened and you can make it into a bit of a game so like week by week you try and do slightly more way or you try and do an extra set at the end or something like that or do it in less time like take you a breath between. They're great. The rationale from is it pronounced Borg or burger? Thank you, Michael pronounced like burger or something. Can't be burger.

I don't know, but E-E-R-G-E-R. B-O with the line through it, which is pronounced E. So it could be bigger. Anyway, the idea is the rationale that you recruit the majority of your motor units at reps 7, 8, and 9 of a 10 rep set, if that's close to your max. And so you take your 12 rep max, you do 10 reps with it, you start to approach that sort of almost failure point, you then stop 3 to 5 deep breaths, recycle the ATP, but you keep the kind of fiber recruitment at that point, and then you just do two or three, and then you kind of ride the wave and stay at that perifalia state.

And supposedly, those 30 reps that you do end up being more effective than if you had done three sets of 10, for example, because in that second example, it would only be sets, uh, reps, seven, eight, and 9 of all three sets that were effective. Or sometimes even only like the final set, depending on the load you use as well. The only thing I wouldn't use this for is, so it's great for any isolation stuff, most upper body stuff, I wouldn't use it for squat, deadlift, leg price, or anything like that because that gets quite hairy quite obviously. Why not for deadlift?

Just the, like, the total body overwhelm. Or the world. Like, if you take like a, you take your 12 rep max on deadlift and do 10 reps with it, and then you're gonna rep out with that, I think the chance of you, like, running, if you're gonna do five by three,

after that, yeah, okay, I understand. But I think with 10 breaths in between as well. It just needs to be anything that's easy to reset. If it's a complex, if it's a standing shoulder press, like no, because you're going to have to rack it and then take it off. But if it's something that's easy, if you're doing machine, if you're doing any arm, direct arm work. Yeah, perfect for machines like that.

Don't do it with like cleans or anything like. Also, well that's CrossFit, that's what CrossFit is isn't it? It's just a moment CrossFit. Also probably better for bilateral movements, rather than unilateral movements, just that you're going to be fucking about with rest periods in between. So I do it for dumbbell row. It's in my program for dumbbell row. I disagree with it. The fact that it's in my program for dumbbell row, but it is. So I do it. And I have to basically

do the full cycle on each side. So you'll do like a set of 15, 3, 3, 2, 3, 3, 3. So it takes twice as long. But yeah, I would fuck. So you're doing it all right, Arm. Well, because if you try and do it the other way around, you end up like forgetting where you are. Yeah. Yeah. Yeah. Do I need to start with the left other right?

Yeah. And technically you've rested twice as long per side. Yeah. So it's kind of defeating them. I get that point. You're just doing dumbbell row. Yeah. Just high intensity dumbbell row.

Okay. Yeah. So my orps, I totally forgotten about that. Dude, I'm going to. I'm definitely going to add that back in. Yeah. It's like like a it's somewhere between a drop set. It's a permanent drop set Without the drop of the weight, isn't it or a rest pause? It's like a aggressive rest pause training So something called dog crap training, which was sort of a similar Similar style, but it's it's more of a

Family-friendly version. I guess all right, Seth what you got So there is a place in most programs, as we were saying before, to increase the stability of the movement so that you can focus on the muscle that you're working. So up until recently, I always did my split squats, so my Bulgarian split squats, which is where you hold two dumbbells, you've got one foot in front,

one rear foot resting on a bench behind you at about kind of knee height, and you're doing squats like that. They're notoriously brutal, and there's loads of memes going around, like, you know, when your coach puts split squats in your program, and it's like tearing up the paper, because people just hate them. But often when you're doing them, a lot of your band width is focused on like don't fall over like because you're trying to balance laterally or subjectively rather than focusing on the muscle that you're training. So this was a tweak from someone called BIC who works with us. She is Australian called Rebecca and she's the originator of the Byros, you know, the little black Byros, or she invented them. But it's just to stabilize

one hand. And so let's say you have your right foot forward in a split squat, left foot behind you. You don't want to hold the dumbbell in the opposite hand. So you're left hand and then just hold on to a rack or something or I'll enter your, this is getting very surreal. Hold on to something stable on your right side. That way you can just really focus on getting a nice, nice glutey sensation. Do you not now, you're going to have to hold double the weight in one hand. If you're even remotely like competent, your grips going to be a problem here, right? You grip could be a problem. So, so actually, I don't think you should go too heavy with these because what you've done there is you've improved the quality of the movement.

You can get more out of less. It's not a movement that I think you need to load super heavy and even holding a 30 kilogram dumbbell is going to be enough for most people to get some good stuff from. And you can go up to 15, 20 reps as well. Single re-affot elevated split squats with... You know actually yeah um okay so this is from a guy on Instagram that I follow who has some really cool infographics that explain breakdowns Dr Eddie Joe PhD on Instagram and he just breaks down what the

science says about strength training and he looked at the exercises which recruit the most muscles at most muscle fibers for glute development. So what are the exercises and out of 100, which was the maximum in the 90s, was step-ups. Number two was like, control-actual cross-body step-ups. And number three was some other type of step-up. So basically overall, and the next closer thing was maybe RDLs or Deadlifts. Way, way, way down were hip thrusts, fucking kickbacks, rear-foot elevated split squats, even lunges, were quite, in fact, lunges might have been the next closest thing after the step-ups.

But basically, if you want to have big glutes and if you want to develop your glutes and if you want to improve your lower back, just do step-ups. And the best way that I've found to do this is dumbbells held. I buy again, not that. Not that thing that athletes do where they go, if you have your dumbbells by your sides, it means that your center of

gravity is lower. So you're actually more stable. It's easier for you to balance. You are only on one foot here as you go up and go down. I wouldn't go above, about, with depending on how tall you are, but I wouldn't get your thigh of the stepping up leg to ever be really above parallel to the ground. You don't need to get a super, super amount of range here. You can just go from there and then push to it being straight. I would also do all of one side at once, and then I wouldn't do it alternating because just resetting each time foot goes down, foot comes up, it's

too complex. Just keep one foot on and I think that this is a hack I learned from you guys which is when you step down to the flooring step-ups only put your heel on the ground because it means that you can't push off with your toes. You'll find yourself as you start to fail the reps wanting to give yourself a lift off at the bottom. And I guess if you're going super, super heavy, it might give you a little bit of assistance and help you to add some more load. It's probably a pretty good movement to overload on because if you need to fail, it's quite easy. It's probably pretty safe on your lower back because you're in this perfect straight position and also you've just got dumbbells on your hands. So it doesn't really matter. But yeah, if you want to make it,

if you wanna go for the super duper hard version, only touch the heel on the ground so you can't kick off with your foot and four by 12 on each leg. Oh, totally disgusting. It's a cardio workout. Disguised is a strength workout. Just make sure you go, what the, what the, what the,

if you curl up your big toe on the first rep so there's foot that's on the ground, you've got the left foot on the right foot on the ground, curl up your toes and then load the leg that's on the box first and then step off so much harder. Just keep that posture. Obviously, this is the problem with movement like this isn't it? Like if you're aiming for a number of reps, you end up just doing anything to hit that number of reps.

Which is why we need quality of movement rather than worrying about trying to load them heavily. Well, that feeds into my next half or facetip. Oh, beautiful. Which is to have a split in your sessions where you have, well, if you care about how much weight you lift at all, have one or two movements in the session, where you do just care about how much weight you lift.

For example, if you're trying to increase your bench press or your squat or your deadlift or something like that, I don't think you should necessarily be focusing on the quality of the contraction in your glutes and your hamstrings. You do just want to be lifting more weight or hitting your rap target, but all of your assistant stuff, I think in general, you get far more mileage out of yourself, your joints, your muscles, your collective tissue, and the exercise. If you say, well, okay, this rowing movement, I don't care how many plates are on the machine, I'm going to go for the best quality movement, I'm going to control the reps, I'm going

to go for maximal contraction, I'm going to pause at the top, and I'm going to use half the weight that I maybe would have done. And it's a massive ego hit, especially if you train with people, if you're using two thirds of the weight that they are. But if by the time you hit the weight that they are using now, almost guarantee you'll be in a much better condition than them. So just reduces your injury rate of injury, and also how much longer you can use the exercise for as well.

Do you commit to certain movements within your workout plan then being for quality rather than for load? Yeah, so for me, it's anything that I have like four or five exercises that I care about the number. So those are ironically concerning what we're just talking about, seal row and chin up. So like a rowing movement and a vertical pull, squat bench and deadlift. The only things that I like track how strong I am, everything else in my program, even really a lot of the assistant stuff. So like a pause squat or a pause deadlift or a feet that bench press or anything like that, I'd rather take the hit on the load and go for like,

what am I trying to do here? Like I want to feel something weird. Mind muscle connection. Exactly. This solves the problem. People always are like, oh, but I thought you have to kind of pick powerlifting or bodybuilding and there's no in between and you have to everything or you're either only lifting wall weight and looking fat and rubbish or just being a bodybuilder who's weak. And it's a bit of an updated kind of mentality now, but it's okay to lift more and also look like you lift. And that's the issue. On average, I would say, it's weird because we go through phases with this, right? I think maybe because I'm coming out the back of CrossFit

and people, although it might not look like it on the outside, people are quite concerned about doing exercises in there when you're doing accessories really for quality. So I think on average, when I look in the gym, I see people that don't progressively overload enough. I see people that are under loaded and overlifting a lot of the time. And how many people are still bench pressing

the same weight that they were 10 years ago, are still going into the gym because they've never actually committed to doing progressive overload. So I think that the way that you've got it split there, which is, okay, where am I looking to gain strength? Commit to those, that's for strength. And then on the other things, I'm committing to quality. I think that's a good way to do it, because it allows you to still become stronger.

Because if you did, this is what we have a friend who did a bodybuilding competition a long, long time ago and was adamant that going into the gym and doing like five reps, ten times on a single arm row, but with a ten second eccentric was going to be the best way and stepped on stage and didn't look like he lifted because he'd been convinced by a particular type of some blog on the internet that this was the optimal way to do it. And you're like, look, mate, if you just fucking put some weight on the bar, you would have probably been fine. But you didn't. I think the test is, what would happen with this exercise if I had to really

open the taps with it. Like, if there was a load that I'd never lifted before and I had to really go for it, what would I end up doing? So if you imagine that with a barbell kill, for example, and you had to really go for a 1 RM, like it feels unsafe, doesn't it? It feels like you'd end up doing lots of swinging around. Well, I'd be like one of those little plastic fish

that you get in a Christmas crack here. You put your fingers across the back of the A.O. Yeah, of course, of course. Right, Seth, what you got? So if you're in a gym that doesn't have a pull down machine, that only has cables, for example, if the gym is only within a couple minutes of your house, then you can get really not, in fact, I might start doing this instead of pull downs in the future, which is just a deep lunge with the cable overhead and just doing single arm pull dance. So the way that I would do it

for the people who are lucky enough to see this on YouTube is orange jogging bottoms. Yeah, I like them. So deep lunge arm overhead, so right foot forward, left foot, left hand forward. Back knee on the ground there. You can, but I just am flexible enough to just do it in a deep, londered, my foot on the floor. So your back foot is elevated. Back foot is off the ground. Sorry, your back knee. My back knee is, yeah, just because it feels nice and stable.

That's a good exercise. So everybody, Alfie, who's adamant that a Kind of a similar movement but sat on the floor With both cables attached at the top two handles and then allowing yourself to basically do a vertical kind of like a pull down Like a close grip pull down But because it's on the cables and because you're not locked into a seat It allows you to play around with that angle and that stretch that you get at the very top. It's a joimedos exercise Is it they're called stretches, yeah, lovely as well. Yeah.

You can also do that with, if there's like a seat bit, you can put your foot on there. I know what you mean. So that then you can hinge while keeping it reliable. This is something that I think it was such a good cue that I was given by a CrossFit coach and his argument was your concentric Should be quicker than the eccentric on everything that you do That if you're doing bicep curls and you're lowering the weight down you can lower it as slowly or as quickly as your program demands

For nine seconds. Yeah for nine seconds like that other one as quickly as your program demands. For nine seconds. Yeah, for nine seconds like that other one. But you need to contract it quicker than that. And I think that just generally, when I've seen people training, they're forgetting about tempo. Not everything needs to be a tempo movement.

Not everything needs to be like a four-second eccentric. But if you were to take a little bit more care about how you're lowering the weight down, and then you use power on the way up, I've also seen this maybe, bro but that if power is load whatever load distance and speed pull together that moving a heavy weight more quickly recruits more power so that should mean that you get more muscular. Is that how accurate am I here? Absolutely, absolute physics, lad. It right, though. Let us correct.

Well, because that's why you track your bar speed, right, Johnny? Um, no, it's not. But so I track my bar speed because bar speed is, has a correlation to RP. So how many more reps I could have done. So it's a way of me managing the intensity without using percentages. Okay. What do you think about people integrating tempo better into training? I think it can be, it can definitely be overused.

So I think the rule that I would have is if you, like your far better offer than exercise in general, just progressively overloading it over time, then you are worrying about. As long as your tempo isn't ridiculous, like if you're throwing it around, I think you should have control over the weight, but you're probably going to get more mechanical tension, muscle growth over time if you just add more weight and don't try and do like three seconds down, three seconds pause, three seconds up, because the tension created from using ten more kilos is greater than the tension with the longer concentric and concentric. We'll scrap tempo everything and I'm just going to put more weight on the bar. I'm lift it faster.

And lift it faster. Okay, Johnny, I'm pulling the ejector seat and passing it on to you because tempo everything was a bad idea according to the two PTs in the room. Well, I've just literally just lost my your hack. That's so nice. Shall I? Oh, I've got, I've got, I've got, I've got, I've got. Right.

Close. It is to use a, I mean, you both come across a land of mine attachment before. So most gyms have them, maybe not the ones within five minutes of use of house, but mine actually does. They do, fantastic. So I find overhead pressing in general,

quite cumbersome. So barbell overhead press, and it criss is ridiculously strong at barbell overhead press, because it's just the forearm, forearm is the rest of the forearm.. But that's getting dumbbells and a heavy enough overhead is cumbersome. And also, for example, at a barbell over her press, you're leading back and all that sort of stuff. So if you're able to land mine up, which for people who don't know,

that is basically way of anchoring a barbell to a fixed point and then it's leaning away and you hold it in your hand. Doing a one handed overhead press with a landmine is a far more natural movement because you naturally slightly press it away from you. So it's a far more natural movement for your shoulder. You don't have to do all these sort of like weird lower back extension to get the bar in the air and it's far easier to progress. You can add like small plates to it and load it over time. And if you struggle with getting the bar into position, start with it resting on a box or resting on a bench and then you just front squatted up basically. Kneeling or standing. Either. I'm a big I do I do standing. I'm a big fan of I'm a big fan of standing over

kneeling. Yeah, it's just I'm never stable enough when I'm kneeling on the ground. Because then you can do a proper like one foot, you know, one foot forward, one foot back like power stance and really. Yeah, really go for it. It's a shame that there must be some, I'm sure that there's some fancy gyms that have got a way to do that with both arms at once. But if it's played too big, might get quite. arms at once. But if it played too big, it might get quite... Yeah, landmine press for shoulders. And it's so... it's so safe. You know, you need... It just feels right, doesn't it? It just feels like the right thing to do. But that's because you've managed to take a movement that was supposed to be pressing vertically

and made it go a little bit more close to a bench press. Right, so if you lie under it like that, then you just do it. It does even more right. And then if you take it out of the landmine, actually, put it into a rack. You can just do vent press. This is a landmine press variation that you can do. Yeah. And it's back to where we all started, which is lying down.

Lying down. It's not on the floor. Yeah, completely isolated. Bench press. Seth. This is one that I got from Elliot Holtz of all people, which is if you are having one of those days where you're just like, I just cannot be bothered to do the session that I've got.

And there's particularly, if you've been following 531 for the last seven years, as you should be, and you're long bit coin, then there is a point where the numbers get to the point where like, and we've all experienced this like Thursday night before your squat day for heavy threes. And you're like, oh, I don't know if I can even face getting up bed in the morning because I've got this this thing coming up. If you're training consistently starts to feel like that, just go in and say right, I'm not allowed to lift more than 60 kilograms or three sets of 10 for everything and you have to just turn up, go through the motions, you're not allowed to give it any intensity, not allowed to, like, literally

just turn up and just go through the motions, like, you can even have that face just, and he's, and he's right, that by the end of that session, you'll be so, like, fired up to actually do it properly again, that solves the problem. Whereas if you try and push it when something in you's just like, I'm exhausted, you're only going to burn out faster. So what's the principle here that if you're struggling with motivation, reduce the load, move through the session and use the, whatever, like latent desire to train properly, to like the boredom kicks you into the next session correctly. Absolutely, yeah.

Do you ever do that, Johnny? Do you ever, well, you know, because you are, you are basically controlled by a man on the other side of the internet with your training, aren't you? It's worse than that, actually, I'm controlled by a very intricate spreadsheet, but I don't understand. That is run by a very intricate spreadsheet, but I don't understand. It is run by a man. So I tell the spreadsheet every day, how I feel. Seriously. And then the spreadsheet tells you the spreadsheet says, well, this is what you should do. So it's kind of adjusted and adapted for me. I have a, I have a one actually, my neck, it's weird.

My next one is very linked to that. But I'll let you go. Um, this is the most overused hack of all time. So if people haven't already seen this, I'll be very surprised, but we haven't used it before. James Smith and Suni Webster got into a fight on Twitter about who was able, sorry, on Instagram, about who was able to use this first.

But just if you have a barbell, which is on the floor and has a lot of plates on it, stick a small plate under the closest to the collar plate that's on the floor, roll it up and over it and it means that you can deload the bar so much more easily. You'll save you lower back and you've always been in that position, especially if you're in a gym which isn't built for powerlifting, where the rubber GMAT plates are something, they're like a gold plate and it's with rubber that makes you stick it's like teflonized rubber or some shit and you just doesn't come off and you know this is impossible to get off, roll the barbell up, kick it onto a plate, pull everything off

the end, there you go, you've only got one plate left, do the same on the other side, you've deluded a bar far easier. Now you could go to a gym that has a bar jack or like a bar rack, like a laco thing to properly kick it up, but I actually think that this is probably quicker. As a for a tip for people who've like never been to the gym before, this is the first year they're going to the gym, I've seen it happen so many times where people don't appreciate the like if you strip all the one side of the barbell if it's like on a rack or like an easy bar For example on a preacher kill you'll see people strip one side of it and then it goes Like that and the the straight into the face into into someone else lying on the bench next to them or whatever So like unload barbell when they aren't on the ground unload them evenly

One side after the other. Learn basic physics. Very basic. Moment up. Do you know why I think this slightly, it's slightly forgivable is the barbell, especially 20 kilo, like a six foot barbell, you look at it and think that can probably, that can probably be all right.

Like it doesn't look immediately like that person's in imminent danger. My ability to judge How much weight Like how much weight the full-crime or whatever needs in order to flip it over? I have no idea absolutely no idea I always err on the side of caution because I've seen this happen one too many times and you're that's the equivalent of being a server in a restaurant and dropping the glass Everyone

the glass. Everyone. Yeah. Trying to push that full-crumb. Yeah. It can take two 20s on one side without flipping. Three 20s is touch and go. So this is a fucking life hack. Explain what the limits are of a normal men's barbell 20k on a rack. So the way I would unload 180 right so that's four 20s each side is as follows. You go to one side and I strip off two 20s okay leave two 20s on that bit's very important leave two 20s on go around to the other side and strip all four, because it will not flip. I don't go round to the other side again. How you want it.

That's proper Tetris, like minimum number of strokes required. I think you could probably push it to like take one off. You've already got to do two carrying 40 kilos isn't too hard. You can tell when it's at its limits, the way I check if I'm not sure is, because if you're using like 25s or really good, just give it a little, give the other end a little topic. Very light, you think. No, probably not for me.

If someone touches that, that's going over. Before you do your one, Johnny, here's just a thought about that thing that you did there, sir. If you're struggling with motivation, we're probably going to be getting toward the stage where people are starting to hit a little bit of a limit, especially if they're used to, if they're in a new training routine, if they're training at a different time, or if they're first stepping into the gym after a little bit of a break, what are some of the things that you do to get yourself motivated or in the mood for training, if you're just thinking, I'm totally, totally not down for it today.

Either supplements or movements or routines or mindsets or anything. I would say don't use a pre-workout. These things are false economies. What's that mean? I don't agree with that. So pre-workouts are very strong stimulants, usually with a bunch of experimental stuff in there to get you amped and to make sure that you don't sleep for the next two days, so that you can lift another rep on your incline curl or something. But you pay the price much more on the back end of

it. So, I would be very sparing with that. If you are a coffee drinker and it's before 2pm, yeah, just have a regular coffee before the thing. We don't go and buy something that's a derivative of an unfettered mean, just so that you can do a couple more cable incline. I love how careful you are with stimulants. You have become...

Remembering that we back in the day wouldn't have thought twice about having vodka, water and NOX blow from BSN. That was a pre night drink for me. Some of my best sessions were with like an MR and Metrex sample that came on the front of a Flex magazine and I was like, goodness knows what I knows what I had it just out the packet because it didn't have a shaker with me and then went and trained. Yeah. Well, yeah, so I should frame this that I'm talking about this as an ex-abuser of all

these kind of supplement. Retire. Retire, you're a veteran. Yeah, well, you would just dry scoop the like three scoops of doing a scoopy. Jack 3D or whatever else Yeah, I was like the serving size of jack 3d in fault Did you see there was a video that came up on YouTube the other day some guy did an entire tub of

original jack 3d I mean that's surely what a any time I'm gonna tell. Pretty sure. I'm pretty certain that Derek from more plates more dated to the reaction video to it, about just what was going through this guy's system. Pretty fucking, all right. So I would be calling the anaesthetist, like if I had a patient that said, I've had a tub of Jack's 3D, I'd be like, right.

If you've got a couple of phone calls, make sure, like, they're ready. What do you do? If it's, I'll get to you in a second, Johnny, if you don't like the idea of relying on stimulants, what do you do to get yourself, let's say it's an aggressive session, or you really want to go in and crush it, what do you do? You, Seth. You're asking me?

Yes. So, a lot of it is because you've got stuff at home that you're like, well, for me, it's like, I've got work I need to finish and I've got stuff at home that you're like, well, for me, it's like, I've got work I need to finish and I've got all these little bits and I can't really justify going to the gym and then, you know that on those times that you don't go and you try and stay and do the the ad mini stuff, it's an hour later and you're like, was it really worth it? No. So I think just knowing from past experience that whenever you try and skip the gym, the time that you would have spent otherwise is usually rubbish.

And the energy is still low. Whereas, if you go and you come back and you're like, okay, I feel like I've had a frame shift and re-energised. As you said, Chris, a while ago, it's the same as, or it's more than you, the shift that you get from an eight-hour night of sleep. Yeah. Your mood changes more pre- and post-workout than it does when you go to bed versus when you wake up. I think, yeah. No one is treating yourself like a child,

like putting in your calendar and being like, I'm going to do it because I will. Gotta go. I think not overthinking it is probably a pretty good principle. Okay. I'm robotic here. I'm working for the boss. The boss said that I got to go, the gym, so I go to the gym. I also think that apart from the times when you injure yourself, which isn't usually due to the workout,

it's due to something else that's going on, you almost never regret going to the gym. Apart from the times I've injured myself, and even then I don't regret going to the gym. I regret the injury, which was caused by something else not to do with the gym. It's really cold, yeah, it's not proper. Exactly, I was fatigued or stressed or whatever. Yeah, you almost are never going to regret a gym session and keeping that in your mind,

go, look, if I do this, it's something that future me will thank me for. Currently, is a lying duplicitous cuntunt and you cannot listen to him. Future Chris will thank you for it. Johnny, give me the justification for obsessive caffeine and stimulant use. Well, so I just, I kind of think that everybody should experience that safely once, because if you've never had a pre-workout before, it ends up being quite a good session. What say, because I haven't used a pre-workout in, so I shouldn't get you not five years. I mean, either.

The last time I experienced anything close to it was when I didn't have coffee for a month and then had an espresso, a month and train, and that was... Yeah. Can we all just say our story from first time you ever had a pre-workout? Mine was that. I just had a... When you hadn't had a coffee in a while. No, no, I had a...

So there was a sachet, like a sample sachet of metrics, whatever it was, their version of J3D, their version of N-O-X-Glode, and I didn't I didn't have a shake it with me, so I just had it as a powder. Right. And I went and trained, I was like, well, they're back. Yeah, like that was. What was your use of? Never liked that again, is it?

So, yeah, it was Jack 3D. Chasing the proverbial pre-workout dragon. It was the original Jack 3D with the DMAA in it. It is. Yeah, I'm fed, Iamine. The Amphetamine. And I found myself like gurning. You feel, you feel like a tall vision, like really, like listening to like New Monkey on the way to the gym and you're like, this is excellent.

My, my three rap max for squats was 140 kilos at the time. And I remember turning up and I did a set of 10, there was a 7 rat PB. Completely unheard of, the biggest like difference PB that I've ever done in my life. I hobbled home and was ill for a week, like really flu type symptoms for a week. for a week. And then I remember the next week, my flatmate had another dose of it. And my flatmate was like, what's that? Can I try some? She didn't lift.

And I was like, yeah, sure. And so she had a scoop. And I went to the gym, came back, house was spotless. And she was like, oh, you said I've had a really good day. I'm cleaning the whole house and everything. Really good. And I'm like, oh, I can't do anything. Maybe the fact that you're on amphetamines.

And she was no stranger to her class A's as well. So it's crazy that they were able to sell that. All right, Johnny, what do you do? You're going to go and do a workout and you've got some pretty heavy sessions that you need to do. How do you get yourself in the mood? So the first thing is like a planning consideration.

So try and train on the same days of the week at the same time and try and plan stuff so that you can't, in the rest of your week, so that you can't move the session. So I quite like having that. I try to not let myself train less than three times a week. I just, this is just this standard of like, I feel like 16 year old, but you'll be really disappointed to me if he found out that I train less than three times in a week. So I have those slots and the fact that I have this rule of,

if I'm not going to train tonight, I'm not doing that session this week is often enough to just get me in the gym. So and then I just have this rule of no matter how I feel, I'll go and just do a warm up, I'll go and just do something. And most of the time, it ends up happening. And then, like some of the sessions are happening. Stuff like having, for the long time, life hacks listeners, they'll know that this is a life hack and they'll all be using it already, but having a sacred playlist, that is what you listen to when you warm up or is what you listen to when you train, really helps,

or like even just watching some stuff on YouTube, so like having a time when you finish work, especially if you're working from home, you're like, okay, five o'clock, E-Mars got E-Mars shut, I'm gonna watch some like fitness stuff on YouTube, like I'm gonna watch CrossFit videos or piloting videos or whatever on YouTube, so like get me in the mood and I'm gonna to watch some like fitness stuff on YouTube, like I'm going to watch CrossFit videos or piloting videos or whatever on YouTube.

So like get me in the mood and I'm going to go to the gym. But this links into my next hack actually, just so well planned, doesn't it? Fire away. For people who, so either in that position where you regularly find yourself like, I can't really be bothered, I don't want to go. Or if you play around with like if you have a boot band or an ordering or whatever, and you don't know what to do with that information, something I've done with clients in the past is you have

your session, so your Monday session, and you split it into three. So you have like an A, a B and a C. So if you're feeling really good, or you have loads of time, or your boot band gives you a green rating, or whatever, you do the full thing. If you're a boot band or whatever gives you an amber, or you you're like, for short time, I can't really do A and

the B or you just do the A. So you chunk it into like order regulating based on time, mood, energy, whatever things you track, how much sleep you had last night. But the A section, the smallest bit should always be something that like you can always go and do. It's like you've such a version of the 60 kilos for set to 10. Like there should always be something that like you can always go and do. It's like you've such a version of the 60 kilos for set of 10, like there should always be a minimum that you can tick the box of. And it means that if you want to use something like a wood band, because I think what we've all struggled with in the past is you have that and then you're like, what the fuck do you do with the information?

Yeah, like it's red and it's flashing and it's shouting it, you like stop being a child and get more sleep and you just go train anyway. You like well. Fuck it. It's kind of pointless, right? Whereas if you can at least scale back your session, at least you're doing something you like paying some respect to that information if you choose to believe it. So basically taking your existing training program, chopping each session into three sections and then you can just adjust depending on how you feel or how much energy how much time you have. I'm.

The other. Frame shift for this. Just stepping back and big picture the old like look out at the stars and see how insignificant you are is just saying rather than, oh, I have to go and train, is I get to go and train. There are people who would love to, but aren't able, body, enough to do it or or what we're talking about before. They feel so intimidated by the scary gym environment and all of their internal projections about fat phobia and everything that they can't even make the first step. And actually, it's a great privilege, a great ability to go and celebrate your body and do that they can't even make the first step. And actually, it's a great privilege, a great ability to go and celebrate your body and do that.

Well, one day you are going to be 8E and in a care home or, you know, unable to lift any heavy weights. And you go back in the day, I used to do 50 kgs around my waist. Strawberry. Two scoops. First thing in I am telling you, man. That'll be old people in 50 years, wouldn't it?

Listen, yeah, man. Honestly. Talking about Jack 3D in the car home. Bro, that was so sick. Let me tell you, we used to have this thing called tickity talk. So my one that you touched on there, Johnny, is I think the obvious solutions are the ones that people overlook when they need to get motivated to go and train. Just find a song that completely cannot not get amp for like have your players training.

Yeah, or just a there's a few of them, right? That if you put that on, it was your pre-drinking song for uni or it was whatever, your one rep max song for the gym. If you throw that on, there is, you would be amazed at the state shift before and after that. Three and a half minutes have let the bodies hit the floor. Try and tell me that you don't want to go and lift the shit out of the gym after that. It's just, it's such a state shift and it's so obvious. Everyone's got songs that get them amped up. All right, just use that. Use those. That is live on YouTube.

That's your one. That's still in the, that's in the first lifehikes. Like listening to live bands on YouTube, man. Or like live DJ sets as well. As well. When you've got the audience in the background. The energy is so good. Yeah. Like I just need one of those on and that. The nice live DJ sets as well, when you've got the audience in the background. The energy is so good. Like I just need one of those on, and the nice thing about them as well, if you get the full set, it can be the whole session. Yeah. And like you're finishing the session as they're doing like their encore and coming back on for one final song. Yeah, it's brilliant. Yeah. Life changing.

What have I got here? This is just one that I've had. So, What have I got here? This is just one that I've had. So, time-side where I train at in Newcastle has just got a seated car phrase machine. So, the ones that work as you sat down, you love the plates on the front, the pad sits on the top of your knees. And we've just found that adding that in, in between, what, there is nothing that you're doing that can't have calfs added in in between, but no one can ever be bothered to dedicate to ending stuff, all right, maybe if you're doing squats or re-evaluated lunges

or something like that, but no one's looking at calf machines. Calf raises. In between, yeah, when you're training calfs, the other thing that you should really look at is adding calfs in in between sets. But if you're doing like a bench press or if you're doing anything upper body,

just get four or five rounds of an easy calf machine or set the leg press up and do calf raises on the leg press in between. So someone sent me, I must have tweeted something about calf training or having small calves and someone tweeted me a bunch of studies that are like, we compared a group of people over 16 weeks training calves heavy twice a week versus heavy three times a week or light and heavy or progressively doing this

and all of them showed zero muscle growth. No way. No fucking way. Across the entire study, like any, and it's just basically like, ah, so calf training is just a scam then, is it? Like, why is that the case, do you think? Yeah, I can't be true. Just so heavy, so one theory is that they're so heavily genetically determined and that they, you basically are training them all the time because you're getting so much loading

from walking them, walking around with them, that they have that kind of muscle that have already hit their limit unless you were to go absolutely harm on them. Like it might just be that to get big cards you need to do a criss and like between any set of anything. Go and sit on the seated calf raise.

Yeah, what is interesting, so obviously the Achilles rehab that I did, I went from having a calf that was basically, that didn't exist, total muscle wastage, to now, I overshot it and the calf of the leg that I recovered is now bigger than the calf of the leg that I didn't, which is why I'm thinking about calves a little bit for the first time ever. What is it? Just one of the coaches from 3D MJ, Jeff Albert's has got a side-by-side

comparison of like, I mean, this is probably 10 years of calf training, but he has legitimately turned very average calfs into like a strong body part. So there's an interesting point because Jeff Albert is all about mind, muscle connection, isn't he? He's missed longevity, bodybuilder, like in his 50s, he's still going. Yeah. Yeah. And he's all about like getting the most out of a set of 10 as you possibly can. How long was the study for? 16 weeks. So all like eight weeks, yeah. So it's like 16 years then. Yeah, just do it for longer. There definitely carbs. Cards are certainly one of the hardest muscle parts to train, but also the probably the bottom of pretty much everybody's list. Yeah, well, I hear it, don't they?

Who the fuck does? They're difficult. I don't hear it afterwards. I don't hear it at the time and it's boring. And it's, yeah, all of the above. So add it in in between sets and you'll be sweet. I think, I think that's me out. That's a hell of a list of. That's a fucking good list of some training things. Well, why don't we? Why don't we finish up

with any stuff that we've watched or seen recently? Any cool stuff? I got one. Hey, this. I'm watching it at the moment called Dope Sick on Disney Plus. Are you worried that we've already had that? No, no. So it is, it's recommended by Dan, Mr Digital Audio Broadcast. It's about broadcast. It's about Oxy content, the sort of the creation and distribution. Is it the Wessler family? It's the something family, isn't it? Something family, but yeah, I can't remember the name of it, but yeah, pharmaceutical business produces this Oxy content drug, which is an opioid that they claim has like

slow release and all sort of stuff and isn't addictive and it's about like the, the consequences of that and it is bit of a slow start but is it a documentary or no? No, it's a series, it's a drama series. Based on, I'm going to guess, I suppose. Well, it must be true right? Because pretty actively based on reality. Real? I've had oxycodone. It's a powerful drug. What's it like between oxycodone and oxycontin? I think it's the trade name because I've never heard oxycontin being used in the UK. It might be maybe then slow release or formulation or something. I think that's it.

What was the one because they had to change it so that people couldn't snort at anymore. Is that the difference between oxycodone and oxycontin? So in this oxycontin, the thing that supposedly releases the coating of the tablet, but people put the tablet in the mouth for a bit, take it out, crush it and snort it. So the pharmaceutical expert thing is just a sugary coating around the edge of the pill, but yeah, so I I mean this was a thing it like keeps shooting back between like 1995 and present day, whereas like a lawsuit being being built against them, and I haven't finished it yet, but so good. Yeah, I've heard that before it was being dopeick was being advertised on the central roundabout in town. Yeah, as part of Disney Plus. It looks awesome. There's also a book, maybe that the series is based on,

or perhaps just the same story reported by someone else. I was in Waterstones yesterday and there's a book all about this. So I can't wait to watch that. It looks really, really good. So good. So good. Seth, have you seen anything nice? I have actually. It's thanks the only thing I've seen, but it's called Midnight Mass on Netflix and it's fantastic. It's a self-contained seven-part series and it's based on a Stephen King book. It's a roughly about a guy who comes to this little parochial village as a priest and

he's really charismatic and everyone likes him and it just it's really nicely written and there's lots of threads about the weird kind of ego games that religious people play and how people get drawn into to things based on their interpretations and there's a, there's like a Muslim sheriff there who like doesn't buy any of it and he's like, no, I'm not getting involved in this. And it's very, very culturally accurate in some ways. And just really, really good. It's a horror, but it's not, it's not just like jumpy shock stuff. What's on the Netflix? Yeah.

Cool. Really recent as well. I've not seen it. Heard of it. How look at the trailer? I think like, I mean, not those ones with scary stuff. How, how jumpy and how scary are we talking? Not massively jumpy.

There's like maybe four moments in the whole series that are like, but it's not about, it's not one of those things that trying to like scare you through shock factor. Okay. Does it fill you with dread? Is there any sense of dread? No sense of dread. Hahaha. Did it have doom?

Some doom. Any like nihilism at the end? A little bit. Okay. Sounds perfect., sounds perfect. Sounds exactly like, you know, there's three words at the top of the, it's like, romantic. Is it any zingy? Do, nihilism, doom and some. Ready, armed trouble. So I am a huge fan of Netflix's colorized World War Two documentary series and they've had two already that were up and a third one has just gone live, which is World War Two

road to victory. So they've gone back through particular elements of World War Two. So the invasion of North Africa, the battle for the Atlantic, the battle for Dunkirk, whatever, and they've colorized the entire set of footage. So you get to see World War II in full color. They've tried to HD stuff as much as they can. They get really, really good expert testimony.

They get... There's never... I'm always a little bit conflicted when you watch war documentaries and they get the veterans that were there on because I quite like it, but because everyone's inevitably quite old, it does slow the pace of it down a little bit, whereas when they rely on the experts and they've got such and such from Brunel University, this guy from King's College London, whatever, whatever. And all of the historians are shit-hot. They're really, really good. It's just great. I think

the new series has got 12 episodes in it, World War II, Road to Victory, just easy watching. And you get to, it's much more engaging to watch stuff, just shows how overstimulated we are, the fact that going from black and white to color means that I'm more likely to learn about something that's interesting to do with history. The episodes are a good length. I think they're maybe a full hour long, but yeah, highly, highly, highly recommended. Cool. You watch anything else, Johnny?

Um... I'm trying, I've tried watching something called the Tourist. Oh, dude, I didn't even get through the first episode. Yeah, shame that, isn't it? Yeah, with what's his face? Who was the guy that was in Christine Gray? Yeah, 50 shades of gray. Yeah, really, really short of this.

Shite? I just didn't think it was very good. What was the, what was the one? I think we said this a little while ago with the dude that plays Loki from the Marvel comics. The Night Manager. Yeah, the Night Manager with Tom Hiddleston. Some things. Yeah. Hiddleston.

Fucking hell. What an awesome, awesome. Yeah, Hugh Laurie's in it. Have you seen that, you said, after we tell you that one. The Night Manager fucking rewort. Worth watching. Oh yeah, yeah, awesome. Yeah, Hugh Laurie's in. If you've seen that, you said, do we tell you that one? No. The night manager fucking read it. So you were worth watching. Oh, yeah, yeah, yeah, yeah. I'll just off the back of that that I think he should be

the new James Bond. Oh, right. I'm gonna add these two. How would you feel about, because I would be completely down for Idris Elba to be the new James Bond. Idris Elba would be good. Tom. Tom Hardy or Tom Hiddleston, it's got to be the new James Bond. Idris Elba would be good. Tom.

Tom Hardy or Tom Hiddleston, it's got to be. One of those three. Yeah. If you don't go. They've all got the, they've all got the required attitudes to it. And they're all placed slightly different bond, but it will all do well.

What would you choose if you had to choose out of Hiddleston, Elba and Hardy. Who would you choose? I want to say Tom Hardy, just because I like him in everything that he does. That's, that, there's his recommendation actually. Lock. You see that?

Oh, where is the Welsh guy and it's filmed in the car? Unbelievable. thing in the car. Unbelievable. But my housemate was watching it last night. I've watched it a bunch of times, but my housemate was watching it last night. How, like, how to make just a man in a car for what? Must be an hour and a half completely like edge of you see watching the whole time. Yeah. So good. Similar to phone booth is the concept then. Yeah. Yeah. But even less, even more tuned down. It's, it's even less exciting than Ryan Reynolds in Beard. Have you seen that?

Yeah, I've seen that where he's literally just Beard. For the whole time, yeah, it's one scene for the whole time. I can't remember what it is, but if someone's interested in finding out about it, if you Google how much lot cost and how long it took to film, the whole thing was shot in a couple of weeks and it cost like 500 grand, it cost nothing.

It's been that surprising to be honest because it's just Tom Hardy in a car. Yeah, I feel like a decent camera I was a Tom Hardy. We're gonna go to the line. Yeah, just give me a ring light and an i-feet and 500. Craig, you're about worried. Yeah, just give me a ring light and an eye for it. 500. Try it out. No worries. Yeah, lock is unbelievable. Do you know who Tom Hiddleston, Tom Hardy and Idris Elbera you surfed? Do you have any? No, I think Idris Elber is the guy who was in. You should.

I can't play sentiment field for England. With Johnny Wilkinson. That's it. The one who is in. Luther. He's the main character in some kind of detective. That's it. The one who is in... Luther. He's the main character in some kind of... He's a detective, he's like a... Luther. Luther. Yeah.

I've never watched that. What? Very, very good. Is it? I've started writing down now the recommendations you guys have said with your names and brackets, because... So it's because we know that's where. Yeah, there's accountability if they're shit.

What seriously? Luther should go top the list. Well, I've dude, the wire never seen it. Sopranos never seen it. Definitely, by the way, he never seen Sopranos. No, no. I wouldn't bother with the wire. Really? Yeah, wouldn't bother.

Yeah. I think on balance, Tom Hardy makes for... Do you remember when it went from being Pierce Brosnan and everyone couldn't believe that you were going to have this like hard guy. It was gritty Daniel Craig was running off the side of buildings.

He was coming out of the water. He was like jacked and now think because I think he first became Bond in 2006. Yeah, exactly right. Yeah. So think about the fact that from then until now, looking at Daniel Craig and comparing him with the potential of Tom Hardy and thinking,

hang on, Daniel Craig was like the hard, aggressive dude. And then you see just how much more extreme movies have got, like the standards really been raised. But I think to go to lean into it would be a better way. But I also think that it would be quite cool to have, I think having a black bond would be pretty cool. That would be like, yeah, Idris would smash it as well. Yeah, he's a sick guy. He's got an awesome voice.

Yeah. I do know who Tom Hardy is because he played Charles Bronson. Yes, he did. Which in itself, like if you're having Bronson, there's now Bond, that's... He's got a real repertoire. He plays the Jewish gangster in Peaky Blinders. Yeah. He's got the Welsh accent.

He's done all sorts of... He's the Cray twins. Yeah, he's both the Welsh accent. He's done all the... He's the Cray twins. Yeah, he's both of them. Yeah. He's way been in the Batman's. Serious guy. Serious, serious guy. Gentlemen, thank you.

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