WEBVTT - This file was automatically generated by VIMEO 0 00:00:00.065 --> 00:00:02.525 So the terrace major, which is here in black. 1 00:00:02.755 --> 00:00:07.125 Okay. Um, there's nothing I can do here to 2 00:00:07.685 --> 00:00:09.565 overcome the same limitation in the drawings 3 00:00:09.565 --> 00:00:13.885 that this muscle here is actually the same size 4 00:00:13.885 --> 00:00:15.285 or bigger than this muscle here. 5 00:00:15.945 --> 00:00:20.205 The difference is, is the lats are a very thin muscle 6 00:00:21.515 --> 00:00:22.685 that cover a lot of things. 7 00:00:22.755 --> 00:00:27.645 Like a sheet. The Terry's is like a slug, right? 8 00:00:27.755 --> 00:00:29.245 It's, you know, it's like a big, 9 00:00:29.475 --> 00:00:32.085 it's like a big fat bratwurst and that's what it looks like. 10 00:00:32.165 --> 00:00:34.525 I mean if you see a back shot of somebody right there head, 11 00:00:34.525 --> 00:00:36.765 they lats and then there's this little bulge right 12 00:00:36.765 --> 00:00:39.045 underneath here and that's the Terrys. 13 00:00:39.045 --> 00:00:43.205 So the Terrys doesn't look big in a lot of the drawings 14 00:00:43.305 --> 00:00:45.125 and it doesn't look big on a lot of the modelings 15 00:00:45.125 --> 00:00:48.685 because I have no way of showing the girth of it, right? 16 00:00:48.685 --> 00:00:51.125 But when we actually look at the total cross-sectional area, 17 00:00:51.125 --> 00:00:53.325 like if I were to cut the lats and the Terrys out 18 00:00:53.325 --> 00:00:55.125 and basically like bundle them up so 19 00:00:55.125 --> 00:00:56.645 that we could actually measure the total 20 00:00:56.955 --> 00:00:58.165 like cross-sectional area. 21 00:00:58.865 --> 00:01:01.205 The Terry's is actually 22 00:01:01.925 --> 00:01:03.805 a little bit more in some of the studies. 23 00:01:03.985 --> 00:01:06.405 Now, is this gonna vary across bodybuilders? Yeah. 24 00:01:06.405 --> 00:01:07.965 They didn't have Dorian Yates on the table 25 00:01:08.355 --> 00:01:09.645 when they did this study, right? 26 00:01:09.705 --> 00:01:12.725 You know? But we at least know that okay, 27 00:01:13.455 --> 00:01:15.205 these muscles are not too, 28 00:01:15.635 --> 00:01:17.765 it's not like this is a baby little tiny thing 29 00:01:18.025 --> 00:01:19.325 and it's the little helper 30 00:01:19.665 --> 00:01:21.605 and the lats are like this big strong guy. 31 00:01:21.605 --> 00:01:23.645 Like no, this guy does a f*****g s**t load. 32 00:01:23.715 --> 00:01:24.885 It's a very strong muscle 33 00:01:25.465 --> 00:01:29.125 and it actually inserts further away from the shoulder 34 00:01:29.125 --> 00:01:33.845 joint, which means it has a stronger lever to flex 35 00:01:34.265 --> 00:01:37.325 and adduct the shoulder pretty much at every position, 36 00:01:37.895 --> 00:01:39.685 especially as we get up overhead. 37 00:01:39.685 --> 00:01:42.245 Because what's gonna happen is when this start, 38 00:01:42.245 --> 00:01:44.245 once this goes up, you see how big this lever is. 39 00:01:44.275 --> 00:01:45.885 This is a huge f*****g lever. 40 00:01:46.265 --> 00:01:47.525 If this can go up like this 41 00:01:47.555 --> 00:01:51.325 because the scap goes with it, it maintains the leverage, 42 00:01:51.635 --> 00:01:53.965 whereas the lats tend to drop off more. 43 00:01:54.065 --> 00:01:57.365 So reciprocally, this guy has a tremendous amount 44 00:01:57.365 --> 00:01:59.405 of leverage to do the shoulder extension 45 00:01:59.405 --> 00:02:00.565 and a deduction functions. 46 00:02:00.595 --> 00:02:03.885 Okay? And then of course we also have our post delts 47 00:02:03.885 --> 00:02:05.925 that are gonna be able to help, especially in our rowing 48 00:02:05.925 --> 00:02:08.165 motions and wide motions and stuff as well. 49 00:02:08.555 --> 00:02:12.725 Okay? So when we're looking at simply what's happening here 50 00:02:13.065 --> 00:02:14.205 in terms of a deduction 51 00:02:14.205 --> 00:02:16.965 or shoulder flexion, the Terrys is doing a 52 00:02:16.965 --> 00:02:18.125 tremendous amount of that work. 53 00:02:18.545 --> 00:02:20.485 That's why if we're focusing on lats, 54 00:02:21.245 --> 00:02:23.805 actually getting the scapular motion in there is 55 00:02:23.965 --> 00:02:25.005 probably extremely important. 56 00:02:25.595 --> 00:02:29.245 Okay? If anything, you could argue it's the primary 57 00:02:29.805 --> 00:02:31.285 function of the lats. 58 00:02:31.395 --> 00:02:33.965 Okay? So if we were to look at this motion here, 59 00:02:34.635 --> 00:02:37.565 what would be the shortest portion for the Tess? 60 00:02:38.025 --> 00:02:40.525 It would be slightly internally rotating here 61 00:02:41.065 --> 00:02:43.005 and basically pulling in line with the scapula. 62 00:02:43.005 --> 00:02:46.085 So it'd be a scapular plane, a deduction that's shortest. 63 00:02:46.085 --> 00:02:47.565 We could get the tes muscle, right? 64 00:02:47.725 --> 00:02:50.565 Literally bringing the origin right into the 65 00:02:50.565 --> 00:02:51.845 lateral portion of the scapula. 66 00:02:51.955 --> 00:02:54.085 Okay. And then if we were going to lengthen that, 67 00:02:54.505 --> 00:02:57.685 it would be moving away from it directly in 68 00:02:57.685 --> 00:02:58.805 that plane. So what does this 69 00:02:59.085 --> 00:03:00.085 Exercise and what does that look like? 70 00:03:00.675 --> 00:03:03.725 It's our scapular plane lateral race. Okay. 71 00:03:04.145 --> 00:03:07.485 Now what's important to understand is the scapula 72 00:03:08.225 --> 00:03:10.525 and the scapular plane are both, you know, 73 00:03:10.675 --> 00:03:14.085 they're not in fixed spaces so you can protract and retract. 74 00:03:14.185 --> 00:03:17.685 So there is the option that like, okay, 75 00:03:18.065 --> 00:03:21.005 can we do lateral raises that are a little bit more forward 76 00:03:21.665 --> 00:03:23.005 and a little bit more lateral? 77 00:03:23.225 --> 00:03:25.605 Yes. And there is also the argument that 78 00:03:25.985 --> 00:03:29.045 for the most posterior fibers of the middle dealt, 79 00:03:29.515 --> 00:03:32.365 that even like coming across like this 80 00:03:32.985 --> 00:03:34.245 is a way to stretch them. 81 00:03:34.385 --> 00:03:38.685 So I don't know, maybe this is just the most lateral portion 82 00:03:38.685 --> 00:03:40.045 of the posterior delta over here. 83 00:03:40.425 --> 00:03:42.245 Or maybe it's the most posterior portion 84 00:03:42.265 --> 00:03:43.765 of the middle de, I don't know. 85 00:03:43.835 --> 00:03:45.405 It's still a good exercise. 86 00:03:45.405 --> 00:03:46.885 Basically this is the Y raise, 87 00:03:47.545 --> 00:03:49.605 but we could be doing a lengthened position here 88 00:03:49.945 --> 00:03:51.525 or a short position here. 89 00:03:51.525 --> 00:03:53.285 So the Y raise is still a good exercise 90 00:03:53.345 --> 00:03:54.725 and it's to be good for middle delts 91 00:03:55.145 --> 00:03:56.685 and probably the most lateral portion 92 00:03:56.685 --> 00:03:57.685 of the posterior delts. 93 00:03:57.685 --> 00:03:58.885 And even a little bit of the lateral 94 00:03:58.885 --> 00:03:59.965 portion of the anterior delts. 95 00:04:00.045 --> 00:04:02.525 'cause you're also like, it's a good kind of omni 96 00:04:03.115 --> 00:04:04.725 lateral deltoid exercise. 97 00:04:05.145 --> 00:04:07.205 And so is kind of coming down here and pushing here. 98 00:04:07.205 --> 00:04:10.445 But if we're talking about what's probably the best stretch 99 00:04:10.665 --> 00:04:13.125 and most specific for just the middle delts, 100 00:04:13.515 --> 00:04:14.845 it's gonna be coming down here. 101 00:04:15.605 --> 00:04:17.525 'cause this is how we can for sure get the most 102 00:04:18.075 --> 00:04:21.045 stretch in terms of a deduction, right? 103 00:04:21.105 --> 00:04:24.165 So as I'm coming in here, this doesn't sit perfect, right? 104 00:04:24.385 --> 00:04:25.525 But as I'm coming in here, 105 00:04:25.875 --> 00:04:27.605 this allows me to get a lot more stretch. 106 00:04:28.105 --> 00:04:30.045 But if I try 107 00:04:30.045 --> 00:04:33.885 and come in front of the body, the rib cage is an issue 108 00:04:34.385 --> 00:04:36.125 and that's, that's, that's on a skeleton 109 00:04:36.275 --> 00:04:37.725 with no muscle mass, right? 110 00:04:37.945 --> 00:04:39.165 So if Charlie comes out here, 111 00:04:39.385 --> 00:04:42.365 big Charlie, no, I said big Charlie. 112 00:04:42.425 --> 00:04:45.885 No, I'm just kidding. Okay, so if he was gonna do 113 00:04:46.405 --> 00:04:48.885 a lateral raise and he wanted to do something in front 114 00:04:48.885 --> 00:04:49.925 of the body, right? 115 00:04:50.065 --> 00:04:52.925 And he's like here, okay, here's his scap 116 00:04:53.065 --> 00:04:54.165 and here's his arm, right? 117 00:04:54.355 --> 00:04:55.645 Look how big the gap is, right? 118 00:04:55.705 --> 00:05:00.125 So do, are we stretching around this very much? Not at all. 119 00:05:00.385 --> 00:05:03.365 But if we're able to come turn this way just a little bit, 120 00:05:03.625 --> 00:05:05.205 if we're able to come in the scapular plane 121 00:05:05.205 --> 00:05:08.325 and actually bring his arm back here, we're really able 122 00:05:08.665 --> 00:05:11.245 to actually stretch around that. 123 00:05:11.385 --> 00:05:14.205 And if you turn a little bit more now as scaps here 124 00:05:14.505 --> 00:05:16.245 and as humus is here, right? 125 00:05:16.385 --> 00:05:19.285 So these guys are, so these guys can see here 126 00:05:19.975 --> 00:05:21.125 we're stretched around here. 127 00:05:21.795 --> 00:05:25.965 This is now an extreme amount of a deduction, which is 128 00:05:25.995 --> 00:05:29.045 therefore going to stretch the abuc way more. 129 00:05:29.065 --> 00:05:31.325 But there's no way he's been around and face these guys. 130 00:05:31.325 --> 00:05:35.205 Again, there's no way that he can get to that same level 131 00:05:35.205 --> 00:05:38.525 of stretch anywhere in front of his body, right? 132 00:05:38.525 --> 00:05:40.645 Because he's got biceps, he's got pecs. 133 00:05:40.645 --> 00:05:42.005 Like it's just not possible. 134 00:05:42.005 --> 00:05:43.565 Basically all he's gonna do, like if I, 135 00:05:43.785 --> 00:05:45.085 if I'm pulling him like this, 136 00:05:45.085 --> 00:05:47.205 this is essentially like it's juujitsu. 137 00:05:47.425 --> 00:05:48.845 I'm trying to separate his shoulder 138 00:05:49.345 --> 00:05:51.405 by prying on his muscle tissue. 139 00:05:52.065 --> 00:05:54.645 So not only is this not gonna be as much stretch, 140 00:05:54.835 --> 00:05:56.765 it's also probably gonna kind of feel like s**t 141 00:05:56.765 --> 00:05:59.685 Sometimes if he's really overloading this stuff 142 00:05:59.685 --> 00:06:02.525 and not actually being mindful of the control. 143 00:06:02.585 --> 00:06:03.885 So if you're doing the motions 144 00:06:03.885 --> 00:06:04.965 that we're gonna teach you guys today, 145 00:06:04.965 --> 00:06:06.085 where we're coming across the body, 146 00:06:06.475 --> 00:06:07.765 controlling the eccentric 147 00:06:07.765 --> 00:06:09.765 and knowing to stop, like when you end 148 00:06:09.985 --> 00:06:13.085 and not just simply let it like, just like, like push you in 149 00:06:13.425 --> 00:06:15.045 and pull this out and like get out. 150 00:06:15.445 --> 00:06:18.365 Position is gonna be an important component if you want 151 00:06:18.365 --> 00:06:19.845 to use those length and bias positions. 152 00:06:20.035 --> 00:06:21.485 Okay? Because it's not like here 153 00:06:21.485 --> 00:06:23.245 where the stretch is just gonna stop 154 00:06:23.245 --> 00:06:24.285 on the muscle stretch here. 155 00:06:24.285 --> 00:06:25.365 The body's running into it 156 00:06:25.365 --> 00:06:27.645 before we get to as as much of a stretch. 157 00:06:27.705 --> 00:06:30.165 And so potentially we get to the point where the, 158 00:06:30.185 --> 00:06:32.405 our own tissue can either push us outta position 159 00:06:32.865 --> 00:06:36.165 or we can like almost be trying to separate the joint. 160 00:06:36.475 --> 00:06:37.645 Okay. Thank you. 161 00:06:38.635 --> 00:06:42.525 Alright, questions on middle det and the Terry? 162 00:06:42.745 --> 00:06:44.965 So middle det would be like this 163 00:06:44.985 --> 00:06:47.285 and then Terry's would simply be the reverse 164 00:06:47.355 --> 00:06:48.405 pushing down like this. 165 00:06:48.405 --> 00:06:49.965 So if I wanted to load this lengthened, 166 00:06:50.325 --> 00:06:52.485 I could have a cable pulling across up high 167 00:06:52.565 --> 00:06:54.685 that I could basically do like a half rep, 168 00:06:54.795 --> 00:06:57.685 like lateral pullover type motion. 169 00:06:58.475 --> 00:06:58.765 Okay.