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some people will say that those movements cause higher hormonal benefit as compared to isolation so is the hormonal response better than the movement itself look um our body is designed in such a way to kind of protect us right so if you do an exercise that has um a huge calorie demand right in other words let's just look at like deadlifts or squats right squats more than deadlift but if you were to measure someone's testosterone level let's say the week before they start squatting and then the week after they've done some heavy squats i mean a lot of heavy squats um you will notice a very very slight increase in testosterone production and maybe even growth hormone production that is caused by the body reacting to the stress the systemic stress that is placed upon it again i emphasize systemic stress not necessarily just muscle stress right so there is a systemic stress that is caused by exercise that have a huge huge calorie demand and that may involve you know multiple muscle groups to the point of creating what would be considered by your body as a semi crisis and your body responds to that crisis by increasing a little testosterone increasing a little bit of of of growth hormone to try to meet the stress right if you just state squats increase testosterone level period the guy who reads that's going to say oh great that's what i want what you don't read is how little the testosterone increase was how little the growth hormone was and how it probably wasn't even enough to compensate for the systemic stress of the exercise let alone make anything else that you're doing productive right so the question becomes should i do an exercise that is damaging to my spine potentially damaging to my spine gives me a compromised benefit to my quadriceps because my rectus femoris is shutting off because my gluteus and my other hip sensors are being activated um and so i'm not going to get maximum muscle benefit and i'm compromising my skeletal safety and i'm doing that for an increase of testosterone that isn't even enough to make a difference in terms of muscle growth that's what we call nuance those are the details that fills in all the blanks but marketers of a particular exercise marketers of a particular magazine who want you to think that thank goodness you're subscribing to their magazine because you're they're giving you valuable stuff will not tell you the nuance they'll just tell you that squats increase the substrate level end of story have a nice day you go thank god i read that magazine thank god i read that article no that's not the complete story but sometimes they don't even have the complete story because they're not equipped sometimes they don't even know the act the actual fact right and again getting back to what we were talking about before this issue of having a person who rather report from someone else and they assumed that that report was perfectly accurate right so if i'm reading a report that says testosterone increase this much in people that squatted versus people that did not squat but i don't even know how much of an increase is enough to make an anabolic difference right i'm just telling you to increase this much right it's up to the person who knows that that amount of testosterone isn't enough to let's say equate to the anabolics that that a steroid-taking bodybuilder would take but someone who doesn't know they go oh why take anabolics when i can just do this with squats i'm not saying to be sticking anabolics by the way i'm just saying that they're not equal but that would be the conclusion someone arrives at is that doing squats is like taking steroids oh my gosh no that is far far from the truth can we say that biomechanics is an accurate tool of measurement that can be used to evaluate the efficiency of a given exercise yeah yeah again as i said before this is basically a checklist right so if you've got 15 markers that you can look at alignment you know angle of the operating lever moment arm you know how long that lever is all of these things the the the more of those factors that an exercise has missing the less value that exercise has the more of them that it has of course if it has all of them then you've got a great exercise now this is one of the reasons why you know when people say what about the break 20 it's like how about optional exercises and i say well you know if you have an exercise that meets 15 of these factors you can't have 20 of those exercises meaning that factors because the reason why there's 20 exercises is because they're distinctly mechanically different than the other right a tricep kickback is significantly different mechanically than a skull crusher right if it's you only have really one two two maybe three but probably not exercise it actually meet for every body part that actually meet those 15 requirements if you want to do an exercise that doesn't meet all the requirements and you're okay with an exercise let's say failing to comply with half of them and you're doing it for the sake of fun that's okay we're not saying don't do it we're just saying just be aware that there's a trade-off the trade-off is less productivity less energy efficiency and less safety in exchange for variety and fun you be the judge yeah so uh if you want to know the best movements and why they are the best you can find this information in the physics of fitness online program or through bodybuilding everything is explained in details and you will know when you're let's say in a gym where they don't have a certain equipment what's the second best choice yeah yeah i mean look again as i said you know there's like let's look at glutes you know when you're doing the multi-hip machine glute exercise that is far and away the best exercise i understand that most people don't have access to that machine right so i'm not trying to suggest you that you should ignore the glutes but i am trying to suggest to you that the exercise that second best is a distant second best right now before anyone invented that multi-hip machine lots of people developed relatively good glutes and now again i always say this i'm not saying that lesser options lesser less good exercises don't produce a result what i am saying is you need to do more of it with heavier weight which implies heavier risk of injury you can get the result you want but it'll cost you a lot more right there are some people who don't have access to the right knowledge but they have great genetics besides the genetics they also use in supplements so that covers you know all the missing points right and that makes give them the impression that they're really doing the right thing yeah look i mean um there are a lot of people that um are very traditional in their mentality of working out right they believe in bent over barbell rows they believe in what they call the basics right dead lifts barbell squats overhead presses upright rows parallel bar dips chin ups and and it's almost impossible to change your mind right because they are very much like the religious zealot or very much like the person that is you know ingrained in their political beliefs right it's part of their identity it's part of what their belief system is right and so um for them to well i was gonna say for them to change your mind i've already said it's impossible for you to try to change your mind we'll be perceived by them as a personal assault because to them it's almost like you're taking away subconscious of course that you're sort of trying to take away part of their identity this is who i am i don't know if you ever saw that movie field of dreams with kevin costner there's there's one scene where susan sarandon asked kevin costner you know something like who are you or what do you believe and he he goes into this speech i believe this i believe this i believe this i believe this i believe this and i believe this and he walks away and she goes right well if you were to watch that scene you would be inclined to think that that's the way you should be too that you should have a set of beliefs that define who you are right and so again the beliefs a person has tends to make them think this is my identity if your belief is called old school exercises if that's your belief to somehow have that threatened to be taken away from you is a is like a personal assault and so in my book i talk about all the different psychological things that the backfire effect and cognitive dissonance and all the things that oftentimes make a person refuse to look at the the facts or the logic don't confuse me with the facts they'll say and they won't say that of course but you know they'll try to they'll try to shoot down the messenger no you're just whatever whatever it is to try to discredit what you're saying because they would rather be wrong and be consistent than to somehow change a long-standing belief um you know there's a lot of successful champion bodybuilders i won't i don't need to mention any names who um would if i gave them my book they would say oh i already know it it's true they would assume that anything i've said in that book that's true they're no anything i've said in that book that maybe they don't know isn't true because they think i've proven that i know the subject but just you for a matter of perspective my publisher um after he edited my book sent me an email and he said you know i've been involved in physical fitness my entire life my phd is in physical education he said i spent 20 years teaching pe at at west point academy he said i've published over a hundred fitness books if anyone would have asked me if i understood biomechanics i would have said yes i think i do then i read your manuscript and i realized that i knew almost nothing he says there's so much more to biomechanics than what i thought i knew and everything you said was either backed by scientific studies or completely logical completely provable from an engineering and physics standpoint and yet i've never heard it before and that's part of our program 100 factual 100 true 100 accurate and yet not what everyone has heard before yeah speaking of uh facebook i also i also uh put a post why people are not subscribing to my youtube channel yeah okay someone looking like like this from far but watching the videos and then i put another picture saying here is why they are not subscribing that is to line up one lineup is like comfortable lies and the other one is hard truth that's basically what's happening so what you're saying is that there were two lines one that said inconvenient truths right nobody was in that line nobody wanted to know what was truthful but inconvenient yes but in the line that said you know easy to grasp feel good lies yes that's the line they get into yeah right they would rather be wrong but among the group of people that thinks like they do than to be all alone in the truth line yes now of course they don't understand that's what they're doing they fool themselves into thinking they're in this line because this is actually true and the evidence of that is there's so many people in this life exactly but no that isn't evidence that just means that's popular belief but throughout history there have been numbers and numbers and numbers of inaccurate popular beliefs that were later proven wrong right i saw the video you shared on your page i saw the doug brignoli in that was uh 87 80 89 89 sean ray and john ray did uh he did a video back then called lifestyles of the fit and famous and he contacted me and said i hear you're having your anniversary party tonight do you mind if i come down with my with my video crew and get get some clips and so i said sure so sean ray comes in he's greeting everyone he greets me you know and then he asks me you know what's going on here and so i told him we're having our fifth anniversary party for my gym brignoli fitness in pasadena and um and we're having catering over here we're having a live band over there we have a dj in the aerobic room and then the next thing you know they show us in the rubber room and we're doing our dances and i was so young i mean boy it's just when you look at someone like a boy that's what i looked like when i had hair i mean my voice was different yes true how long you had the gym i had the gym for 11 years from 84 to 95. uh and i found that video the other day when i was looking through an old external hard drive there are some other ones in there i'm gonna pop in there now and then old videos of contests and exhibitions and there was one christmas party and things like that i'll be posting them throughout yeah yeah yeah but i have to i have to cut them down because some of them are too long bite to the finish that it would be very tough for anyone to beat me sean ray pursues his dreams with a special resolve but it doesn't slow him down from participating in the activities that make the sport of bodybuilding enjoyable and more visible to the general public we're having our fifth anniversary part here at the gym at pragnoli fitness well we've got a dj playing simultaneously in the aerobic room five piece bands playing here in the weight room we've got our our no host bar here we've got it fully catered by a company called castle catering doing a fabulous job we've got the usc trojan marching band doing the opening number for us we've got about a thousand guests to those days in the in the brignoli gym sure sure sure listen you know um one of the videos that i was looking at was um showing and i and i didn't produce it it was one of our members who produced it and he did a great job of showing glimpses of everybody that was in the gym i'm telling you 20 30 of our employees and members would get such a kick out of seeing themselves in that video we had such a blast we had those you know when you're having the time of your life in your 20s and 30s you have no idea how that will compare to later i mean those were the days man those were we had some fun in those days i love those pictures i when i look for pictures for a few posts and stuff i watch them and i love that the energy uh you had michael jordan in your uh gym what's this jordan came in uh a couple of times we had dallas reigns the uh weather channel seven weatherman we had chuck henry uh i'm not sure what channel he's on he might be on channel seven two maybe on channel four he's a regular newscaster david lee roth used to work out there yeah we had quite a few people that came and went you know famous football players and famous uh fame a lot of famous bodybuilders came in there i've got autographed pictures from mike sable and lee lee haney and and samir banut and dennis tinnarino and so i'll be scanning those and putting them up pretty soon yeah yeah and uh i love michael jordan i'm just curious oh that's right you got the michael jordan shirt on right so uh i'm curious like when they came there who was his trainer what they were doing well look you mean you know he as most tr most professional athletes would have their own trainer that goes with them everywhere they go all right i'd never recognize i'd never seen this guy before and you know they didn't do any weight they didn't do any weights they just basically did cardio you know i mean while i was watching my thought to myself i bet you that trainer doesn't know nearly as much as i know or as others might know but you know unfortunately a lot of times people pick their trainer without knowing that the trainer they've hired doesn't know as much as there is to know and i think later after that he started working with the team grover i think he changed oh that particular trainer yeah because the one that is in the picture i don't recognize unless he was young back then i don't know oh yeah well he was in fact i got to tell you when when michael jordan came in it was not that big a deal i mean he was famous but not nearly as famous as he later became i mean that was i'd have to look at what is what his career trajectory was yeah but he came in probably in 1985 86 which was you know he was on the rise but he was not yet who he became later by the way sean ray was not yet who he became later right right when he came in he was he may have already won you know top amateur titles but he was not yet a top mr olympia contender and and i was not what i would later become either yes no i loved that video thank you very much doug for uh you know yeah it's always fun you're a great host thank you i'm i'm learning i'm learning but i'm enjoying this too and you know the questions to ask that's what's good if you if you were not on the learning curve you would not be able to you know put one leg on the student side and one leg on the teacher side which you must do you must straddle right both sides and know the question sometimes i can't think of the question that the novice would ask but but you can think of it better than i can right i'm getting also people feedback they are asking me questions so i know also when to ask what right uh yeah so i hope people subscribe more to the channel and support us i will put the link for true bodybuilding in the description uh of the video okay thank you very much my pleasure thank you next week see you next week [Music]