WEBVTT NOTE This file was generated by Descript 00:00:06.099 --> 00:00:06.519 Lindsay: Hey guys. 00:00:06.519 --> 00:00:09.039 Welcome, welcome to Lifting Lindsay Channel. 00:00:09.039 --> 00:00:10.719 I'm super, is this a channel? 00:00:10.839 --> 00:00:11.619 Is that what this is? 00:00:11.619 --> 00:00:12.399 The podcast. 00:00:12.399 --> 00:00:13.329 Podcast channel. 00:00:13.629 --> 00:00:14.859 Do people call it a channel? 00:00:15.609 --> 00:00:20.649 My husband tells me all the time, like, you're, you're such a grandma with all 00:00:20.649 --> 00:00:23.229 things technology, and it is so true. 00:00:24.114 --> 00:00:25.989 I, I so am. 00:00:26.629 --> 00:00:30.694 I wear that badge loudly and proudly. 00:00:31.444 --> 00:00:31.534 I do. 00:00:33.064 --> 00:00:34.144 It's very loud. 00:00:34.504 --> 00:00:36.784 I think it's very obvious for everyone around me. 00:00:38.134 --> 00:00:42.874 But anyways, okay, we're gonna be talking about something fun, but 00:00:42.874 --> 00:00:45.604 semi controversial if you will. 00:00:46.054 --> 00:00:53.071 Should you be banding your hip thrusts or glute bridges and, you know, I'm 00:00:53.071 --> 00:00:55.691 just gonna throw in there squats. 00:00:55.751 --> 00:00:57.251 Should you be banding your squats. 00:00:58.031 --> 00:01:04.631 So let's actually talk about the why, why do people usually band? 00:01:04.661 --> 00:01:10.701 Because I think that there are some different reasons why people do it. 00:01:11.516 --> 00:01:17.246 Sometimes when people are learning how to squat or they're learning hip 00:01:17.246 --> 00:01:25.946 thrust movements, what happens is the adductors can kind of take over and pull. 00:01:25.946 --> 00:01:29.966 And what happens with that and how we know that that's happening is 00:01:29.966 --> 00:01:34.246 because, the glutes may be weak and the knees will start caving in. 00:01:34.726 --> 00:01:39.856 And so there are many people who will say, we can use a really, 00:01:39.856 --> 00:01:41.566 really light band, not a heavy one. 00:01:41.686 --> 00:01:42.556 Don't use a heavy one. 00:01:43.426 --> 00:01:49.756 A really, really light band, just to give people an awareness. 00:01:49.756 --> 00:01:49.786 I. 00:01:50.416 --> 00:01:53.656 That you, maybe we don't want our knees coming in, right? 00:01:53.836 --> 00:01:59.536 One because maybe that person didn't go to the coach saying, Hey, I, I 00:01:59.536 --> 00:02:01.516 really want really big adductors. 00:02:01.516 --> 00:02:05.176 So if we can just grow them, that would be great. 00:02:05.176 --> 00:02:07.216 You know, most people when you're like, why do you squat? 00:02:07.216 --> 00:02:10.791 They're not like adductors mo. 00:02:10.906 --> 00:02:14.506 Most women are like, I want glutes, I want quads. 00:02:14.506 --> 00:02:14.866 Right? 00:02:14.956 --> 00:02:16.756 And so that's usually why. 00:02:17.501 --> 00:02:22.151 But what happens is the adductors can kind of initiate, uh, helping you 00:02:22.151 --> 00:02:25.661 get out of the bottom of that squat. 00:02:25.721 --> 00:02:28.061 And so when that happens and they contract, they 00:02:28.061 --> 00:02:29.531 kind of pull those knees in. 00:02:30.041 --> 00:02:37.061 So that is a really good, if you are a coach and you see that, that tells you, 00:02:37.111 --> 00:02:40.221 either the glutes are really, really weak 00:02:40.596 --> 00:02:43.716 for the high load that we're using for the person. 00:02:44.406 --> 00:02:47.886 Maybe they're not strong enough, their glutes aren't strong enough for that load. 00:02:48.186 --> 00:02:49.866 Or maybe it's just an awareness thing. 00:02:49.896 --> 00:02:52.146 Maybe they just need help. 00:02:52.146 --> 00:02:54.126 Like, Hey, don't push out. 00:02:54.126 --> 00:02:58.716 Like maybe push out against, don't allow your knees to cave in. 00:02:58.721 --> 00:03:01.056 Maybe just push out a little bit against my hands. 00:03:01.236 --> 00:03:07.086 But most people don't wanna, you know, face their client, you know, in the eyes. 00:03:07.856 --> 00:03:12.926 Descend down with them while holding like kind of the outside of their knees, 00:03:12.926 --> 00:03:14.876 like push out against my hands, right? 00:03:14.876 --> 00:03:21.956 So for these coaches, they're like, yeah, I'm just gonna wrap a band around a little 00:03:21.956 --> 00:03:28.646 bit higher than knees their knees, so that they just have this little cue of 00:03:29.391 --> 00:03:35.121 keep your knees not out per se, but just we're trying to keep them in 00:03:35.121 --> 00:03:38.031 line with actually trailing your toes. 00:03:38.331 --> 00:03:39.741 We don't want them to cave in. 00:03:40.761 --> 00:03:46.011 So some people use it for that, but that's something you graduate out of, right? 00:03:46.016 --> 00:03:48.891 You need that maybe a few times. 00:03:49.371 --> 00:03:52.131 And then if you're being coached correctly, you're being mindful. 00:03:52.191 --> 00:03:53.241 You graduate out of that. 00:03:53.241 --> 00:03:54.021 You get out of that. 00:03:54.591 --> 00:03:57.741 And then once again, the band is very, very, very, very light. 00:03:58.461 --> 00:04:03.268 And so that can be applied to both, uh, hip thrusts and squats. 00:04:04.348 --> 00:04:12.048 Now, in recent years, though, the past 10 years, bands are no longer now being used 00:04:12.048 --> 00:04:18.608 as a way for coaches to kind of cue, but what a lot of people are thinking is, hey. 00:04:19.778 --> 00:04:22.598 I really want to build my upper glutes. 00:04:22.808 --> 00:04:26.438 I want to build my, you know, glute mead. 00:04:26.438 --> 00:04:28.658 I want to round out my glutes. 00:04:28.988 --> 00:04:32.918 And so I, I've got to work maybe my glute mead a little bit more. 00:04:33.968 --> 00:04:38.688 And they do have, an element of abduction, you 00:04:38.688 --> 00:04:40.158 know, pushing the knees out. 00:04:40.818 --> 00:04:44.598 There is a, an element now, not necessarily at a 90 degree, they're 00:04:44.598 --> 00:04:46.608 not gonna be the primary mover 00:04:46.918 --> 00:04:49.378 at 90 degrees, if you're sitting down. 00:04:49.948 --> 00:04:53.908 Like if you kind of have those abductor machines where you sit down and you go, 00:04:53.968 --> 00:04:58.198 just go straight out, that's actually gonna line your piriformis up more 00:04:58.558 --> 00:05:00.718 than it will necessarily your glute me. 00:05:00.718 --> 00:05:04.423 So if you wanna work your glute me really, really well. 00:05:04.783 --> 00:05:10.833 Then, um, I'll actually put in the notes, some variations with both 00:05:10.833 --> 00:05:16.693 bands and, cable work and how we can line those up really, really well. 00:05:16.698 --> 00:05:19.153 We don't want a ton of hip flexion. 00:05:19.633 --> 00:05:23.593 We actually want to be standing up a bit more. 00:05:24.223 --> 00:05:27.853 But a lot of people have been thinking, well, since there is this, this 00:05:27.853 --> 00:05:34.116 slight element of, and maybe they've exaggerated, uh, the element of abduction 00:05:34.116 --> 00:05:38.736 for glute medias, then let's do. 00:05:39.496 --> 00:05:40.756 Two things at one time. 00:05:40.756 --> 00:05:49.066 Let's work the glute max with a squat, and then also if we have bands around, 00:05:49.276 --> 00:05:54.196 then we can push out and also be that's going to help work Glute meet. 00:05:54.226 --> 00:06:01.696 That's the general thought of why a ton of women have been using bands 00:06:01.996 --> 00:06:05.926 is they're like, I'm gonna try to get a little glute max, and a 00:06:05.926 --> 00:06:08.116 little glute mead at the same time. 00:06:08.881 --> 00:06:14.851 Now in the biomechanics world, this has been debunked for 00:06:15.181 --> 00:06:17.281 many, many, many, many years. 00:06:17.701 --> 00:06:23.041 Uh, now some individuals have built their entire career around bands, even 00:06:23.041 --> 00:06:30.066 selling bands, so we're probably not gonna see them preach, oh, I was wrong. 00:06:30.956 --> 00:06:32.476 I just learned 'cause. 00:06:33.361 --> 00:06:37.621 You know, that's kind of what's hard when people bet their entire 00:06:37.621 --> 00:06:45.511 livelihood off of like one exercise, or one diet, or one machine, or 00:06:45.516 --> 00:06:46.951 one band or whatever, you know. 00:06:47.941 --> 00:06:51.781 When new information comes out that challenges it, do you think 00:06:51.781 --> 00:06:54.241 that they're gonna be the first ones to jump on the bandwagon? 00:06:54.246 --> 00:06:58.816 Or maybe the ones who give the most resistance to it, right? 00:06:59.486 --> 00:07:00.836 So that's kind of hard. 00:07:01.196 --> 00:07:06.206 But anyway, I don't wanna speak badly of anybody or throw anybody under the 00:07:06.206 --> 00:07:12.926 bus there, but I'm just letting you know that of course, the person who has built 00:07:12.931 --> 00:07:20.546 their entire life, livelihood, their entire income on banding everything 00:07:21.086 --> 00:07:23.396 is probably not gonna be on board. 00:07:24.686 --> 00:07:30.956 Of course, the individual who's written all of the books again, like pro and 00:07:30.956 --> 00:07:36.266 teaching all of the benefits for fill in the blank diet, when research comes out 00:07:36.266 --> 00:07:39.986 saying actually just a calorie deficit is all as needed for all of these things. 00:07:40.256 --> 00:07:43.226 Actually, any calorie deficit will give you the benefits 00:07:43.226 --> 00:07:44.486 that you listed in your book. 00:07:44.876 --> 00:07:47.126 Yet they're not gonna be like, oh, okay. 00:07:47.846 --> 00:07:49.316 They're usually going to. 00:07:49.776 --> 00:07:51.156 Fight it the most, right? 00:07:51.156 --> 00:07:52.416 Because this is their livelihood. 00:07:52.536 --> 00:07:56.916 So that's just a really good thing to just kind of keep in the back 00:07:56.916 --> 00:08:01.026 of your head as you're scanning through information on social media. 00:08:01.746 --> 00:08:07.836 But anyways, there was a study that, uh, put this whole ban's idea to the 00:08:07.836 --> 00:08:10.626 test before I di dive into this study. 00:08:10.626 --> 00:08:11.856 Let me just say this one other thing. 00:08:13.086 --> 00:08:21.686 There are a a lot of people who have taken the bands around the the knees for hip 00:08:21.686 --> 00:08:29.366 thrusts, for squats, and they've really kind of thought, well, if I always have 00:08:29.366 --> 00:08:34.196 bands around my knees, then my glute need upper glutes will always be working. 00:08:34.196 --> 00:08:39.936 So I all see people literally it's glute day and they'll post on 00:08:39.936 --> 00:08:41.976 social media glute day and they wear 00:08:43.026 --> 00:08:45.216 the band for every single exercise. 00:08:45.636 --> 00:08:47.436 Even like calf phrases. 00:08:48.456 --> 00:08:54.426 And so I think, you know, this study, if not ignored by the masses, I, I am excited 00:08:54.426 --> 00:09:03.276 for people to kind of be excited that now we have more data on this and maybe 00:09:03.276 --> 00:09:05.496 we're gonna choose a, a different method. 00:09:06.021 --> 00:09:08.391 That's actually going to line up better with our goals. 00:09:09.201 --> 00:09:15.501 So a recent study put this whole bands around the, knees 00:09:15.506 --> 00:09:21.501 thing to the test, and they were applying it to hip thrusts, okay? 00:09:22.461 --> 00:09:31.371 And what they found was that the EMG reading failed to show any increase 00:09:31.971 --> 00:09:34.596 in activity in the glute mead. 00:09:35.496 --> 00:09:36.306 Isn't that interesting? 00:09:37.356 --> 00:09:42.276 But, but even more important because high low A MG, we're kind of 00:09:42.276 --> 00:09:45.966 seeing over time that that doesn't necessarily mean maybe it's pro or 00:09:45.971 --> 00:09:49.146 cons or you're gonna grow or not. 00:09:49.596 --> 00:09:53.376 MG is just, it's kind like the scale, one tool, one tool of many, right? 00:09:53.736 --> 00:09:58.236 But that was one tool saying, Hey, we're not seeing it. 00:09:58.926 --> 00:10:00.396 Any increase in activation. 00:10:00.396 --> 00:10:07.596 The biggest and most important part of actually all of this study was that band 00:10:07.596 --> 00:10:11.646 usage actually decreased performance. 00:10:12.546 --> 00:10:18.461 Okay, well now performance is directly correlated to growth to hypertrophy. 00:10:18.921 --> 00:10:22.446 So yeah, like listen up, this is actually really important. 00:10:23.541 --> 00:10:28.641 When bands were used, it decreased the load around 45 pounds or, or 00:10:29.061 --> 00:10:33.381 about 10 point a half to 12.5%. 00:10:34.371 --> 00:10:41.661 So load, your ability to load actually dropped, so performance dropped. 00:10:43.356 --> 00:10:44.406 Why does that matter? 00:10:44.526 --> 00:10:50.136 Well, when we're trying to build muscle, we need to create tension on 00:10:50.136 --> 00:10:52.266 the muscle we are trying to build. 00:10:52.506 --> 00:10:54.816 Decreasing the load decreases that. 00:10:55.596 --> 00:10:55.836 Okay. 00:10:55.836 --> 00:10:56.766 That's not a good thing. 00:10:57.846 --> 00:10:58.296 Okay. 00:10:58.866 --> 00:11:02.406 So that is really, really important. 00:11:02.411 --> 00:11:05.556 And then the, the conclusion of the study, and we're gonna talk 00:11:05.556 --> 00:11:08.376 about maybe some pros and cons of the study here in a minute, but the 00:11:08.376 --> 00:11:10.056 conclusion of the study by researchers. 00:11:11.106 --> 00:11:15.576 Was actually that, you know, they conclude, okay, this is may not 00:11:15.576 --> 00:11:19.566 produce expected results and cannot recommend using bands around these. 00:11:20.346 --> 00:11:22.776 And I completely agree with that. 00:11:23.046 --> 00:11:28.566 Uh, like I mentioned, this is something that even within like going to 00:11:28.596 --> 00:11:35.846 biomechanics courses over the past, six years, all of the leaders in that 00:11:35.846 --> 00:11:38.786 industry have come to the same conclusion. 00:11:39.116 --> 00:11:42.506 So now we're seeing, okay, now there's studies saying the same thing. 00:11:43.136 --> 00:11:50.296 N one Education did some in-house testing, on females, they saw the same exact thing. 00:11:50.866 --> 00:11:57.346 This is clearly just not a good tool, and if anything can actually, 00:11:57.716 --> 00:12:05.256 decrease the likelihood of the overall optimization of the exercise. 00:12:05.261 --> 00:12:09.036 So you could take a quality, good exercise like, you know, glute 00:12:09.036 --> 00:12:10.776 bridge, like the hip thrust. 00:12:11.661 --> 00:12:17.781 And you've now actually lowered the quality of it by banding it. 00:12:17.781 --> 00:12:21.231 So it's not that like, well, but it's not gonna hurt. 00:12:21.321 --> 00:12:25.191 It's like, oh, but no, no, that's actually like exactly what the study said. 00:12:25.251 --> 00:12:32.571 It, like, it hurts it, like it, it makes the actual exercise not as effective, 00:12:33.231 --> 00:12:36.681 so therefore, like we shouldn't do it. 00:12:36.681 --> 00:12:38.511 Like there's really no reason to do it. 00:12:38.981 --> 00:12:41.441 yeah, I agreed with the author's conclusion. 00:12:42.221 --> 00:12:47.111 If you want to build glute media, then it's best to do separate exercises 00:12:47.111 --> 00:12:50.381 that work abduction specifically. 00:12:50.711 --> 00:12:59.271 And like I said, I'm, I am going to, uh, add in notes, some links to some Instagram 00:12:59.401 --> 00:13:01.501 posts that I've done on glut mead. 00:13:02.311 --> 00:13:05.881 Now oftentimes, so there's, there's two other things that 00:13:05.881 --> 00:13:07.021 I wanna talk about with this. 00:13:08.461 --> 00:13:12.061 Some people read that study and they're like, but this study was done on men, 00:13:12.181 --> 00:13:14.101 so therefore it doesn't apply to women. 00:13:15.051 --> 00:13:25.278 And I do agree that we need to see more women studies being done. 00:13:26.358 --> 00:13:34.728 There are some types of studies that the, that the sex is going 00:13:34.728 --> 00:13:38.358 to influence things far more. 00:13:38.658 --> 00:13:43.968 Uh, nutrition studies when we're looking at hormones. 00:13:44.058 --> 00:13:45.528 I like different things like that. 00:13:45.528 --> 00:13:47.208 Like that is real. 00:13:47.358 --> 00:13:48.678 Yes, 100%. 00:13:49.458 --> 00:13:50.268 We need to see that. 00:13:52.578 --> 00:14:00.198 But a study like this, I, once again, N one education did do in-house only 00:14:00.198 --> 00:14:03.738 on women and saw the exact same thing. 00:14:04.678 --> 00:14:12.118 A reduction in output, uh, no glute mead activation, really like, so this has been 00:14:12.628 --> 00:14:17.198 actually, I don't wanna say replicated 'cause it wasn't the exact same study, 00:14:17.198 --> 00:14:21.398 but it was relatively similar and done on women and it showed the same thing. 00:14:21.788 --> 00:14:26.563 But it's really important when we're looking at things like biomechanics, it's 00:14:26.563 --> 00:14:32.533 actually not necessarily sex that makes the huge difference, but actually kind of 00:14:32.533 --> 00:14:34.573 the mechanics of the individual, right? 00:14:34.603 --> 00:14:41.173 And as long as we can make sure that the readings are in the correct place. 00:14:41.178 --> 00:14:43.933 So when they're, when they are setting everything up for EMG to 00:14:43.938 --> 00:14:47.203 be able to read, is there higher activation, like all of that? 00:14:47.203 --> 00:14:49.723 Well, we need to make sure that the most important thing is, 00:14:49.783 --> 00:14:51.508 is this on the right muscle. 00:14:51.688 --> 00:14:56.998 And what's hilarious is I have literally seen studies where they're like, well, 00:14:56.998 --> 00:15:01.928 we're looking at different divisions of the chest, but then they had the it all on 00:15:01.928 --> 00:15:06.308 the wrong divisions and not even reading like accurately the different divisions. 00:15:06.308 --> 00:15:13.348 So I've seen them do it, poorly, but in this, the fact that 00:15:13.348 --> 00:15:15.448 it's like lowering output. 00:15:16.243 --> 00:15:20.473 This type of study where we're really just looking at the biomechanics and 00:15:20.473 --> 00:15:26.413 hypertrophy, there's not going to be these differences between the two 00:15:26.413 --> 00:15:32.773 sexes that would actually make this irrelevant because it was done on men. 00:15:33.943 --> 00:15:34.243 Okay. 00:15:34.303 --> 00:15:41.383 So when we're looking at more exercise selection type of, studies, that's 00:15:41.383 --> 00:15:44.983 not going to really influence it. 00:15:45.583 --> 00:15:45.853 Okay? 00:15:45.883 --> 00:15:50.113 So saying that this was done on men, so therefore you should 00:15:50.113 --> 00:15:54.403 keep doing bands is not accurate. 00:15:54.403 --> 00:16:00.823 So another thing is women will say, but I feel it more if I have bands on. 00:16:00.823 --> 00:16:02.533 I feel it more. 00:16:03.358 --> 00:16:08.338 So unfortunately feelings don't equate to truth nor hypertrophy. 00:16:09.358 --> 00:16:09.808 Right. 00:16:10.178 --> 00:16:13.418 So a another thing that people will say is, but so and so does it. 00:16:13.418 --> 00:16:15.368 And she has amazing glutes. 00:16:16.233 --> 00:16:22.533 one, a lot of those who rise to the top on social media have incredible genetics. 00:16:22.833 --> 00:16:25.833 Now, I don't want to demean anybody's hard work. 00:16:26.073 --> 00:16:27.903 I'm not saying that they haven't worked hard. 00:16:28.443 --> 00:16:32.163 I'm not saying that they haven't built out their glutes, but it's 00:16:32.163 --> 00:16:36.813 really, really important to understand that correlation is not causation. 00:16:37.413 --> 00:16:37.773 Okay? 00:16:38.493 --> 00:16:47.933 And most women don't just walk in and do hip thrusts with bands around their knees, 00:16:48.443 --> 00:16:50.573 and that's the only exercise that they do. 00:16:50.813 --> 00:16:54.473 And then for Glute day walk out of the gym, am I right? 00:16:55.073 --> 00:16:58.763 They're doing way more exercises. 00:16:58.943 --> 00:17:01.253 In fact, sometimes I'm like, I think what's hurting you is 00:17:01.253 --> 00:17:02.513 actually you're doing too much. 00:17:02.903 --> 00:17:05.933 Are you able to, like, every day you're doing glute stuff 00:17:05.933 --> 00:17:07.943 that's not helping you, right? 00:17:07.948 --> 00:17:11.363 So you gotta let your, your muscles recover. 00:17:11.823 --> 00:17:15.243 So it's really, really important to understand that if they have 00:17:15.573 --> 00:17:21.213 done some really quality changes to their glute need, then it, it's not 00:17:21.273 --> 00:17:28.396 necessarily because they banded their hip thrust and that's the only way. 00:17:28.396 --> 00:17:33.406 It guaranteed they're doing a lot of other exercises too. 00:17:34.436 --> 00:17:39.476 So that is one thing that sometimes I get slightly like, uh, okay, 00:17:39.476 --> 00:17:43.886 well we've gotta teach this better because just because somebody out 00:17:43.891 --> 00:17:46.016 there has a really, really nice body. 00:17:47.636 --> 00:17:52.376 And they do a really, really poor exercise like frog pumps. 00:17:52.376 --> 00:17:53.936 Remember when frog pumps were big? 00:17:54.616 --> 00:17:57.466 Every single time I talk about frog pumps, I have physical therapists 00:17:57.466 --> 00:17:58.936 writing me saying, thank you. 00:17:59.206 --> 00:18:01.606 Please tell people, please keep telling people. 00:18:01.606 --> 00:18:02.056 Stop it. 00:18:02.266 --> 00:18:03.346 Stop doing the frog pumps. 00:18:03.896 --> 00:18:09.716 So just because they do that one exercise, remember that it's not in, 00:18:09.896 --> 00:18:11.636 you're not looking at it in isolation. 00:18:12.836 --> 00:18:18.776 They're doing a ton of other exercises as well, so we cannot say that it was 00:18:18.776 --> 00:18:20.576 that one exercise that got them there. 00:18:21.026 --> 00:18:26.996 Unless we cut out, we detrained them and we cut out all movements. 00:18:27.001 --> 00:18:27.596 Except for that one. 00:18:28.256 --> 00:18:29.996 Except for that one, right. 00:18:30.206 --> 00:18:33.266 That's, that's the only way we can say that. 00:18:33.266 --> 00:18:37.436 It was that one movement, that one exercise, that one band 00:18:38.186 --> 00:18:39.266 that did something like that. 00:18:40.601 --> 00:18:46.931 There's just too many other variables that we have to 00:18:46.961 --> 00:18:48.731 consider when we're looking at it. 00:18:50.201 --> 00:18:53.891 So am I anti band? 00:18:54.011 --> 00:18:57.071 I don't like, I love you guys. 00:18:57.491 --> 00:19:00.431 I just wanna put information out there. 00:19:00.671 --> 00:19:03.191 You take it, you apply it to you. 00:19:04.031 --> 00:19:05.081 Is it helping? 00:19:05.081 --> 00:19:05.441 No. 00:19:05.441 --> 00:19:06.311 Is it hurting? 00:19:06.311 --> 00:19:07.241 It seems to be. 00:19:08.201 --> 00:19:08.741 Um. 00:19:09.431 --> 00:19:18.101 Is it a tool that trainers can use maybe to help a newbie kind of learn for Yeah. 00:19:18.671 --> 00:19:19.061 Yeah. 00:19:19.121 --> 00:19:27.761 I, I do actually think it is, and it can be used wisely, but it appears in, um. 00:19:28.991 --> 00:19:33.371 Things like, you know, hip, hip thrusts and squats. 00:19:33.371 --> 00:19:36.431 Like, we're really not doing these two things at once. 00:19:36.431 --> 00:19:38.771 Like we think we are, we're just really not. 00:19:39.551 --> 00:19:43.631 Um, and so it's better to just to choose one exercise to really nail 00:19:43.631 --> 00:19:48.431 the glutes and then, I mean, not one exercise, but here, wait, scratch that. 00:19:48.551 --> 00:19:53.711 It's better to choose exercises of like, okay, this is glute max. 00:19:54.401 --> 00:19:56.891 Choose exercise where you want to build the glute meat. 00:19:56.921 --> 00:19:57.821 Okay, this one. 00:19:58.421 --> 00:20:00.311 It's primarily Glu Mead. 00:20:00.701 --> 00:20:06.401 I swear whenever in life we're like, I'm gonna do 2, 3, 4 things at once. 00:20:06.401 --> 00:20:09.221 It's like, uh, but you don't do any of them as well. 00:20:10.091 --> 00:20:10.631 You just don't. 00:20:11.441 --> 00:20:14.981 And this study kind of shows the same thing if we're trying to do 00:20:14.986 --> 00:20:20.051 it all, it's like, uh, but you're trying to do hip extension and 00:20:20.051 --> 00:20:23.051 abduction at the exact same time. 00:20:23.681 --> 00:20:27.101 Like they're fighting motions. 00:20:28.361 --> 00:20:32.891 You're trying, like that's just not going to be optimal. 00:20:33.311 --> 00:20:37.871 So just choose hip extension and work that and abduction 00:20:38.381 --> 00:20:40.841 and really work and nail that. 00:20:41.621 --> 00:20:44.651 So thank you so much for joining me today on the Lifting Lindsay podcast. 00:20:45.011 --> 00:20:50.162 You know, if you are interested in optimized training, banded work is 00:20:50.162 --> 00:20:54.272 something that you're just not gonna find, you're not gonna find in my programming 00:20:54.572 --> 00:20:59.582 because, this is just something that we've known for a, a really long time 00:20:59.587 --> 00:21:03.902 and now we're kind of seeing a little bit more studies rolling out, showing this. 00:21:04.262 --> 00:21:08.612 So if you're interested in optimized training programs, you can always go 00:21:08.612 --> 00:21:12.032 to, uh, be strong lifting Lindsey. 00:21:12.422 --> 00:21:13.142 Dot com. 00:21:13.202 --> 00:21:15.062 I'll put a link in the notes as well. 00:21:15.722 --> 00:21:16.652 Join us. 00:21:16.742 --> 00:21:22.262 You don't just get training, you get meal plans, you get community, you 00:21:22.262 --> 00:21:24.452 get lives every other week with me. 00:21:24.912 --> 00:21:31.842 I'm really here to help give you the support that you need, 00:21:32.502 --> 00:21:35.712 to help you hit your goals. 00:21:35.982 --> 00:21:38.292 You guys have a wonderful week.