Weights and Plates Podcast - Ep. 121 - When Lifting Hurts: Is It Your Form, Your Program, or Your Fuel?

Episode Date: September 29, 2026

Aches happen. Injuries happen. But getting hurt doesn’t always mean you did something wrong.In this episode of Strong & Sleek, Robert breaks down the factors that can affect injury risk in and out of the gym. He explains what good lifting technique means to him, why a standard squat stance won’t suit everyone, and how too much volume—or an unplanned max effort—can work against your training. He also looks at recovery, from eating enough to choosing exercises that fit your body.Whether you’re dealing with a recurring ache or trying to train more thoughtfully, Robert makes the case for paying attention to the individual behind the workout.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Welcome to the Strong and Sleak podcast. I am Robert Santana. I am your host, and I'm back for another fun-filled episode. Look at me every week. So I talk to many of you about setting short-term goals as well as long-term goals and incrementally adding a little bit more stress to move yourself towards those goals. Right now, my goal is to release an episode every week for you, and I haven't missed a beat. You know, as I've said in the previous episodes, it's kind of nice going into a studio. There's like this layer of accountability, and now I'm starting to understand the value of my own services even more. I have always been one to drag myself to a gym and work out, but it doesn't mean that that transfers to everything. It transfers to a lot of things, though.

But then something like recording by myself in my bedroom, my spare bedroom that's basically a recording studio, is a bit of a heavier lift, especially because I went from starting this show with a co-host that I would converse with to having to give monologues. So there was always this drag. It wasn't so much the recording aspect. The reason I started a podcast was because I was in my PhD program. I was overwhelmed and I needed to release content. And the thought of setting up cameras and doing Instagram reels and YouTube videos just seemed overwhelming. but, you know, the thought of sitting here on a mic and having a conversation did not. So it was something that I could easily do on my most stressful week. And we started with every other week because it also lowered the bar.

It's like, okay, this isn't as heavy of a lift. I do this twice a month, and I could talk shit about this stuff forever. So we kept that up, but then when it flipped into, okay, now I got a solo show. I can kind of do interviews. I'm still getting better at those. but I don't have enough of a what's the word I don't have enough of a contact list to have an interview every single week and I don't know that I want to have an interview every single week so now I'm having to think hey what am I going to do next it's why I kind of vanished on you guys earlier this year so the monologue that was a thing I was trying to avoid you know and when when I was learning about how to train nervous dogs there's this term we use called avoidance and that's where you're trying to get the dog to work

something's stressing the dog out, dog starts sniffing the ground going over here. That's kind of me with the monologue. I was ground sniffing, as we call it. I'm like, oh, you know, there's the mic, there's a studio. You know, I think I'm going to go over here and play on my phone. But I was very committed to not abandoning the show. It means a lot to me. I enjoy it.

So here I am. You know, it helps me also to start these more recent episodes talking about that. So I don't know what number I'm on. I think it's like seven or eight since I've restarted the show. But we're going to keep going. I'm going to make it through the year. That's milestone number one.

That's like 225 on the squat, you know, squatting two plates. You know, it's good, but it's not great yet. So finishing this year is like my two plate squat, maybe my three plate deadlift. For men, by the way, for women, these numbers are different. So with that said, what the hell am I going to talk about today? Well, I think I want to talk about when shit hurts. It's not a real sexy topic. You know, I touch on it, you know, in these episodes.

but I'm trying to narrow my focus on each one of these, so I'm not just giving you a stream of consciousness. Although, you know, you might like that. I like that sometimes when I'm listening to people. But I'm going to try and make these episodes a little more thematic. So today I want to talk about when shit hurts. And notice I didn't use the word injury because something hurting isn't necessarily an injury that needs to be dealt with. You know, or I guess you could call it an injury and then you can go from mild to severe. So if I wake up and my back just kind of aches for the day and it's gone the next day, is that an injury? What do you call that? I just call it an ache. Aakes and pains, and then there's injuries.

I define injuries as something that lingers, you know, or an obvious source of trauma. You fall, hit your elbow and it's bruised. Okay, that's an injury. It's a mild injury. You know, you cut yourself, you know, cutting vegetables, it's a mild injury. You know, you tweak your back in the weight room, but then it's gone the next day. yeah, that's probably a mild injury. It's acute means it happened immediately, and then it was gone immediately, so sometimes you get lucky like that. But when I think of injuries, I'm thinking of, okay, you broke a bone,

you ruptured a tendon, you tore a muscle, like things of that nature that require long-term, careful rehab. That's an injury. But what the hell does rehab mean? Is rehab and physical therapy the same thing? No, legally it's not. You know, I can't offer you physical therapy. I'm not a physical therapist.

But anybody can offer rehab. Rehab isn't a legally protected term assigned to a specific discipline. Because we all, many of us can rehab ourselves, right? In certain ways. Sometimes it's the simplest time. You sit there, you rest, and it goes away. That's easy. That's great when that happens.

A lot of time, that's not what happened. So let's start from the beginning. You got hurt. Maybe it's the first time. maybe it's a recurring injury. Maybe you just tweak your back periodically. Let's first talk about why you get hurt. Obviously, if you haven't had any coaching, you're self-teaching and you're performing exercises or movements that are technical and loaded, you are exposing yourself to a higher level of risk than if you have supervision. So there's that. You might be performing an exercise incorrectly.

or you just hurt yourself outside the gym because you move like shit in general and you haven't had instruction or some of you are just prone to injury even if you're doing everything right. I like to compare this to Jim Fix, F-I-X-X. Some of you that are older probably remember this. He was a runner in the 1970s and he dropped in a heart attack. And this blew the world away because he was a... runner running is great for your heart. Why is he dropping dead of a heart attack? Well, he dropped dead of a heart attack 10 years later than when his father dropped dead of a heart attack.

I might have the relative mix, but I'm pretty sure it was his father. So he bent the curve, essentially. He outlived his father by 10 years, but he's still a heart attack. So what's going on there? Well, there's a genetic connection there. You know, he's genetically predisposed to heart attacks to cardiovascular disease. But because he ran and was active, he extended the length of time he was able to live before he had a fatal heart attack. Would it be fatal today? I don't know. I don't know. I don't know the nature of his myocardial infarction. That's the medical term for it. But, you know, technology has gotten better in a lot of ways. Many aspects of medicine have gotten worse. You've heard me talk about them. But the point I'm trying to highlight here is genetics play a role.

So if you are genetically predisposed to a heart attack or certain types of cancer or diabetes, right? You're also predisposed to certain musculoskeletal injuries. You might have bones and joints that are shaped a certain way. You might have bones that attach to joints in a certain way. You know, I get people, when we teach the squat, we start with the heel, shoulder width apart. However, not everybody's going to end up with their heel, shoulder with apart. You know, we try to use what works most of the time as a guideline. And then we adjust it to the individual in front of us.

We don't look at population averages or group averages and try to force everybody into that. We use things that are seen often as a starting point. Then we adjust. We always look at the individual in front of us and adjust. So back to the squat. We start with heels, shoulder width apart, and then we adjust. I'm more of a narrow stature, especially. You see it more when I'm leaner.

right now I'm in a strength phase. I'm trying to get as strong as I can, so I'm carrying more weight. But when I trim off the fat, you really see that I am not a broad person. I'm broader. I wouldn't say that I'm skinny. I'm not ectomorphic. For those of you who don't remember somatotypes, ectomorphic is typically the long slender guy who's super lean.

In that direction, but not quite that. I'm slightly wider than that than the skinny guy. But I'm not a big, broad, thick dude. So as a result, you would expect that my standard. stance and the squat might be narrow if you just use the shoulder width logic. But in fact, it's kind of wide my toe angle is pretty wide. It's, you know, it doesn't match up with that standard that we tend to follow to establish a starting point. I feel best with a slightly wider stance. And I don't honestly think it's wide. I think it's my toe angle that's pretty open. But there you go,

right? I, for whatever reason, my femurs, you know, the bones of my thighs, attached to my hip in such a way where that's what makes sense. Some people are prone to impingement in the hips and eventually will tear their labrum and need either a laboral tear repair or a hip replacement. I've seen people go both routes with that. And a lot of that's genetic. The head of their femur, of their thigh bone,

is too large for the acetabulum, the groove in their hip. So it grinds together, tears their labrum, a piece of connective tissue, and then they have trouble bending and moving their hips. around until they either get the repair, which hopefully it's successful. I've had mixed reviews on that, or they get a hip replacement. So again, it's nothing that training caused. Training might highlight it because you start lifting, you start moving, or you start doing anything that

moves the hip, the range of motion over time, you're going to experience pain with that particular injury. And you can apply this to any joints. Some people's shoulders are more vulnerable than others, And you don't really know this until you start doing things. It's not something you could predict because we can't see what's literally under the surface, right? But I bring this up because even to your best of efforts, you might not be able to avoid an injury. Right? It might just happen because you didn't pick your parents well for this issue. You might have a high IQ.

You might have a high income. You might be very charismatic, be an awesome salesperson. You might be good at chess. You know, you might be good at computer programming. You might have all these talents, but for whatever reason, connective tissue was not something that your parents passed down to you that's very durable. So keep that in the back of your mind. It's not that I got injured, therefore I did something wrong. Now, in many cases, that's true.

Most people and most gyms are lifting like shit. I was talking about this with somebody earlier today and somebody yesterday that's kind of outside of my ecosystem. him. A guy was talking about how you see all these crazy squats that are like, you know, 10 inches high, knees are buckling. They can barely hold the weight on their back at these commercial gyms. You know, you start doing stuff like that or benching where you're laying on the bench, bars popping off your chest, you're tap dancing, and then you tear a rotator cuff over time. So obviously lifting with poor technique, which I define. So let's let's stop there. I define poor technique as the inability to stabilize your joints when you're moving.

There's many different ways to do a lift, of course, and there's trade-offs to all of them. The way I teach the lifts is to use the most muscle mass throughout the longest effective range of motion that allows you to lift the most weight. In academia, I'd say, Rip atoll at all, 2011, starting strength, basic barbell training, third edition. But that's how I teach the movements. right um when i'm teaching more isolation movements the same things apply you want to perform these movements in a way that uses the most muscle mass through the longest effect of range of motion that allows you to lift the most weight now if you're going into muscle pageantry like

bodybuilding physique now you're going to do some exercises that are less efficient that target a specific muscle or a specific region of the body that has a smaller number of muscles attached to it right because now you're trying to isolate you're trying to isolate you're trying to isolate a joint action to hit specific muscles. That is very different. There's different risk profiles there, but you still want to stabilize there. You don't want to do a bicep crow with your background, a bicep preacher crow with your back rounded.

You want to keep your shoulder locked in place. So you're always trying to maintain your body's positions while you're moving so that, A, you're isolating what you're trying to isolate if you're in pageantry, or you're trying to make sure that you're moving as efficiently as possible if it's more strength-focused. but at the end of the day you have to stabilize. So that's what I define as good form. Your ability to stabilize your body under a load during a movement of any kind, right? Whether it's strength, whether it's a more isolated movement.

You don't isolate muscles. We isolate movements that isolate. Sorry. We don't isolate muscles. You can't train a muscle in isolation, but we isolate movements that limit the number of muscles involved. But you can't isolate a single muscle. I'm trying to think. No, it's not possible.

You're always using more than one. muscle. But you can isolate movements so that you can reduce the number of muscles involved in a movement. But again, whether you're isolating or doing something that's compounded nature, good technique, you know, for all you motherfuckers out there, you grifters, you know who you are, that are saying there's no such thing as good technique. Good technique is fake. Fuck those guys, first of all. Good technique, I would define as your ability to stabilize your body while you're performing a movement. regardless of what that movement is. I would say sloppy technique, which is what you see in many

commercial gyms, is when you are performing a movement with no attention to the rest of your body. You're swinging the weight up on a barbell curl, your back's round, your knees are bending, your abs aren't tight, you're not breathing properly. Everything's loose, but you're bending your elbows. This is what you tend to see at commercial gyms. That is what I would define as poor technique. when you are performing a movement with zero stability. And guess what? They say that free weights, barbells, dumbbells, kettlebells, etc., are better than machines because you, quote-unquote, use the stabilizers.

That's a mostly correct statement. When you're performing free weight exercises, whether it's with a barbell, a dumbbell, or a kettlebell, or an atlestone, or a yoke, or whatever free weight device you're using, you have to stabilize a lot more joints, mainly the spine. You're stabilizing the spine, the abs, the obliques, all the muscles of the back.

Everything has to work to keep the spine in position when you're handling free weights. Now, when you're on a machine, you may not be stabilizing the joint that's moving as much because the machine handles most of that. However, you're not going to sit on a seated leg press with a rounded back and just push with your legs and not think about your abs, your upper back, your obliques, you still want to stabilize your upper body while your hips and knees flex and

extend. As your thighs come towards and away from you, your back is against the pad, your abs are tight, you're not mashing your head into the head pad at the top. Same thing with a chest press versus a bench press. Yeah, there's not as much shoulder and elbow stability required because you have a machine that moves in a fixed plane. However, you're still going to pinch your shoulder blades together and depress your scapular, your shoulder blades. You're pushing them down, right? You're doing the same thing you're doing on a bench, but you don't have to stabilize the weight. You're pushing it in a fixed plane now, but you're still actively stabilizing the shoulder because you can injure yourself even easier on a machine because it's fixed.

So there's no getting around this. You know, next time somebody tells you, good technique doesn't exist, go the other way. Unfollow the fucker because he's going to feed you more lies, right? And our industry is not short on liars. You know, as P.T. Barnum once said, there's a sucker born every minute. And we keep hearing this shit all the time. No such thing is good technique. You know what that is? That exempts me from having to coach you. Buy by app, hire me for coaching, which is really programming. That's generic and that I give to everybody. That is the industry standard. You know, I still pride myself in good old-fashioned blue-collar hard work. You know, I update programs every week. I look at videos to see how you're moving. And I try to choose exercises based on the

individual and not for generic reasons. Now, you know, I have things in my head that work most of the time. That's where I start people. We start people with most of the time. And then we move it for this time, right? As I get to know the person's body, as I get to know the person. There's psychological tolerance, too. I talked about that previous episode. So poor technique lifting weights without any attention to stability is an easy way to get injured in the weight room because of the weight room. But if you're doing, however, if you are lifting correctly and safely, you could still get injured, even if you are stabilizing. And there's a lot of reasons for that, right? It could be genetics.

You could be predisposed to back injuries. Well, guess what? A strong back recovers faster than a week back and injures less frequently than a week back. Do I have a peer-reviewed journal to cite? No. I'm speaking in probabilities, right? I have to tell AI this shit all the time when I try to use some of these learn language models. I'm like, I am not making an absolute statement.

I'm talking in probabilities. The mode. That's my favorite measure of central tendency. The mode. How frequently you see a number. That is the mode. So what is the likelihood that you're going to tweak a back, just using common sense logic, if the back is strong? As we know, if stronger muscles are attached to a joint, that joint is better supported than if weaker muscles are attached to that joint.

So even if that joint moves in such a way that causes pain, you would expect using common sense probabilistic logic that you're going to get fewer injuries. It's a reasonable assumption to make. Is it true 100% of the time? No, nothing is. We don't know what works 100% of time. I don't think anything does because there are so many permutations of how somebody can live their life. There's so many human beings on the planet. There's so many individual differences.

You are different than your neighbor, who's different than his wife, who's different than their neighbor, and so on and so forth. That's why I said. We recommend what we see work most of the time. And then we fine tune it. We don't have to fine tune it that much. You know, I've trained hundreds, if not thousands of people on barbells, squatting, deadlifting, bench pressing, pressing, doing pull-ups or pull-ups or pull-ups or underhand pull-downs and various dumbbell exercises. I use a leg press.

I've prescribed lots of different exercises to lots of different people. And generally, it's some variation of what works most of the time. It's a variation. You're not that far apart from it. You know, we move in a handful of ways every day. And that's what the whole premise behind these exercises are. It's not that power lifters or weightlifters or crossfitters do them. It's that this is how you fucking move.

You're going to get on an airplane. You're going to put something in the overhead compartment. Yes, it's not perfectly identical to a barbell, but a barbell is more ergonomic. You're going to put your shoulder through full range of motion and get strong so that when you're using something that's not ergonomic, like a suitcase, you don't throw your shoulder out. And you're stabilizing it because you're so used to it from doing it with a barbell. Same thing with a deadlift.

You pick up a bar more ergonomic than you picking up an awkward piece of furniture and so on and so forth. So dial in your technique with the ergonomic tools of the weight room so that when you are outside the weight room, you are less likely to get hurt. And if you do get hurt, you recover from it faster. You bounce back quicker. And you don't have it happen as much, right? Now, what are some other reasons this happens? Okay. So you're lifting a good technique, but you're programming shit.

There's a lot of that. You know, we've been told for 50 years that you need to infinitely increase the amount of volume you're doing. We've been told that volume is king. Okay. Then why are you fucking strong, dude? Because the same people that say volume is king are real strong motherfuckers. Right? And they also say that low reps get you.

strong. Do we all need to do low reps all the time? No. Do we all need to do high volume all the time? No, you got to cycle this shit. You need exposure to heavy weights. You need exposure to higher volumes. There's reasons for that, right? I more often see injuries with volume, with too much volume over too much intensity. Now, I'm not saying go out and max out randomly, especially if you don't move well to begin with. But what I am saying is oftentimes when I see someone try to max out suddenly because they just were on a whim and I felt good. Either they get it and then I get pissed because I'm like, well, fuck, now we got to back things off because you did that. Or they miss. But again, these people are trained by me to move a certain way. So they're maxing out with good

technique. And I haven't really seen injuries on a max. I don't have anything come to mind. Now, you see videos of powerlifting meets where people get hurt maxing out. I don't know how they ended up on the platform in terms of their programming that led up to it. There's a lot of things I don't know about that. So, you know, that's usually the image that people show. You know, heavy is going to hurt you. In general, the heavier the weight, the higher the risk. That's obvious. It's getting heavier. You're challenging your body more. The risk is going to be higher. But the higher the volume, the higher the risk, too. Look at CrossFit. You know, I don't want to get sued for that, but CrossFit has a reputation for injuring people, but look at what CrossFit does. You're going to

do these movements for time with no attention to technique. And even if you try to maintain good technique because you're doing it for time, the number of reps you're doing increase the likelihood that certain muscles are going to fail before others. Usually you're low back. So now you're not moving the same on rep 25 as you were on rep 2. So there's that, but then there's also the overuse. Overuse injuries tend to be associated with more volume. This is well documented in the literature, and we've seen this in practice. So I would say doing too much volume can cause injuries, but doing too much intensity can too. If you're just going to go max out the deadlift on a whim and you tweak your back, that's on you. What are you doing? You know, max efforts need to be prepared

for. You have to practice that. That's a skill. Now you're learning the skill of strength. You have to prime your nervous system to recruit all of those motor units to perform a max effort. You don't just do it on a whim. You don't just do it on a whim. I mean, you can. You can do whatever the fuck you want, but what we're talking about is injury really. management and maxing out randomly is not a good way to manage your injury risk but I digress so too much volume too much intensity you know too much of a focus on one area at the expense of another a lot of guys bench too much and don't overhead press and don't do chin-ups and their shoulders get overused and you get a lot of injuries around the bench press.

So those are reasons. The way you're adjusting your program to allow for stress, recovery from the stress, and an adaptation to the stress. So that's reason number two. So remember, the stronger you get, the longer recovery time you need between overload events. What else? Now I'm a next one, one of my personal favorites.

You're not eating enough. Your diet plays a big, big, big, big fucking role in how well you recover. And if you're eating in a way that doesn't facilitate recovery, you're increasing your risk of injury. Yes, the diet didn't put the bar in your hands and load the plates on it. I understand that aspect of it. But if you load the bar up with weight and try to lift it on no calories, you're asking for trouble. And just because you've gotten away with it over and over again, Doesn't mean you'll continue to get away with it.

The longer you do this, the more likely you are, remember we're talking probabilities, not certainties, the more likely it is that you are going to probably get hurt. So making sure you're getting enough protein. 30% of your muscles are protein. So you break that protein down when you overload the muscle. That protein in your diet allows it to rebuild, right? Taking a protein shake after a workout can enhance. that. That's where that comes from. Your rate of breakdown and your rate of building or synthesis

is elevated after a workout. You've broken down the muscle, now the muscle's begging to build more. So that's where the way protein recommendation comes from. The amount of water you consume plays a role in this because your muscles are 70% water. So making sure you're well hydrated, drinking enough fluid, getting enough electrolytes, you know, sodium, chloride, potassium, they all serve to facilitate muscle function. When your muscles contract, you need those electrolytes or those contractions to occur. That's why if you train dehydrated, you might do a rep that goes up real fast, and then boom, the next one doesn't move. So hydration is a big part of that under this diet umbrella.

And then carbohydrates. What does lifting do? What dictates lifting that doesn't necessarily. necessarily dictate cardio to the same extent. Your central nervous system. The closer you train to your max, the more neuromuscular, the event is, meaning the more you're relying on your central nervous system to recruit muscle fibers, motor units, muscle fibers that perform muscle contraction. So the heavier it is, the more you use your nervous system. That does not mean that you're not using your nervous system when it's lighter. If you're doing eight to 12 reps near

failure or two failure, you are using your central nervous system to recruit those motor units, especially when you're getting to those failure reps, those really hard reps. So if you are on keto, you're not going to be very effective at doing this. You might tolerate it better at lighter weights for reps because, again, you're using less of your nervous system. But the heavier that weight gets and the lower those reps get, the more unlikely it is you're going to complete the work. And the more likely it is that you are going to get injured. because you are training low carb. This is one of the ways that a low carb diet,

when you're engaging in max performance or near max performance, can be a risk. For 100% of people, not necessarily. Obviously, one of you guys is going to cite somebody that gets away with it. Just because an individual gets away with it doesn't mean that every individual will get away with it. We're talking about what happens most of the time and some common sense recommendations here. If you are on a low-carb diet and you find yourself not getting stronger and getting hurt, you know, you might want to consider what I'm talking about.

So making sure you have enough carbs is that your nervous system is happy. And I don't want to hear this shit about ketones. They're not as efficient, okay? It's a last resort when you're restricting carbs for a reason. If it was such a great fuel, your body would default to them to begin with. And then, of course, restricting fat too much can be a problem. that is necessary for hormone production. It's necessary for recovery because good quality omega-3s are anti-inflammatory.

So if you're restricting fat too low, which is probably less of a problem than people eating too much of the wrong fats. So if you're not getting good quality fats, but let's say you're restricting fat too low. Now you're interfering with hormone production. You know, this is difficult to measure in a lab. I used to be a big proponent of, oh, you know, low fat, fat, is going to mess with your testosterone is bullshit. I used to be one of these people that said that. There's research out there that suggests it makes no difference,

but how do you really measure this? Because we're relying on self-reports. Diet studies are limited by the report of the individual that's being recruited to participate in it. But anecdotally speaking, people see some of the side effects of this, right? And it kind of makes sense conceptually. You need cholesterol to make testosterone. Cholesterol typically comes from high-fat foods.

You need omega-3. to manage inflammation. Sure, you can take a fish oil tablet. Is that the same as eating fat? I don't know. That rabbit hole, I need to go down that again. It's been a while. But in general, over-restricting fat, I've seen that associated with injuries. Because typically when people over-restrict fat, they're also over-restricting calories. It's hard to be on a very low-fat diet that's high in carbs and high in protein. Eventually, you're eating pounds and pounds of food, and it's not practical. So you typically also see this at low-calories. So you go back to The first thing I said, if you're under eating and trying to train, you're underfueled.

So, you know, the fat one is harder to isolate, but I do think it makes a difference for the reasons we've described. It has anti-inflammatory effects, and there are components of it that are necessary for hormone production. So we've talked about a few things there. We've talked about technique and when it can be a problem, when it can be the limiting factor and the contributor to injuries. We talked about programming. we talked about diet and the micro components of that. And then, you know, we could talk about exercise selection or exercise modification. Maybe you're doing things with good technique, but maybe the way you need to do the exercise needs to be different.

I have certain people that have to use a safety squat bar because their shoulders cannot tolerate a barbell on the back, let alone on the posterior deltoid. So you have to make modifications. You know, I have a safety squat bar at the gym called the transformer bar, the Kabuki Transformer Bar, the best safety squatter. bar in the business because you can adjust the cams so that the bar can be or so that the weight could be loaded in a more low bar versus a more high bar position depending on what you're trying to do or I'd say more front squat position. So I have that. I have that accommodation. You know, for barbell curls, a lot of guys need to use an easy curl bar. I do not. I use a straight bar and I've maxed out with it. I think the heaviest curl I did was 155. And sure, somebody would say it's cheating

because I use my hips and shoulders. But again, it's a lot of you. Is it risky? No, because I stabilize my back. I stabilize my abs. And you