YouSaid · the spoken record

Jeff Cavaliere

lines on the record: 172
first: 2025-05-15
most recent: 2025-05-15
sittings or episodes: 1
sources: podcast

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“You're obviously training your triceps while you're doing bench press. So you could put one direct tricep exercise in. If it was me, I would put something, my favorite exercise for triceps is the lion tricep extension where I lay on my back on the bench and I do the, you know, some people call them skull crushers or nosebreakers.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“So set count, you know, if you can get in, and again, this is a little bit determined by whether you're going to train on that Saturday. So if you're going to come back and train total body on Saturday, then I know I have an opportunity to maybe do a bench again on Saturday or a variation of bench, an incline bench. So I don't have to get all of my chest volume in in that first day. But typically you're looking for around anywhere between nine and 16 sets or so for that muscle group across the week. So if you were going to do, let's say, the one workout for chest and you're doing, say, three sets per exercise, you're in that range of around three exercises, right? For chest. Now you don't have to have that. The volume doesn't need to be as high for triceps because”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“It could be, but if your priority again is to build muscle, then prioritize muscle building. Put that first. Do your cardio conditioning work at the end of that workout. Something might suffer. And the thing that usually comes second is what suffers.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“In that scenario, I'd have you do your conditioning work on Tuesdays and Thursdays. And if you had your goals were more aligned with fat loss and overall conditioning and you feel like you're not as healthy as you could be there, I would probably take advantage of that Saturday to do that. But if your priority was the training side of it, getting stronger, building more muscle, then I would take advantage of that Saturday as my flex day to do training.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“And I could shy off a little bit, back off a little You were doing because I realized that you just did certain exercises the day before. So I would, if I trained you on, and this gets a little nuanced, but if I trained you on Friday in a pole workout, remember I have different planes of motion I can move in. So if you were doing vertical pulling stuff like a pull-up or a pull down, I could stress more horizontal pulling exercises like a seated row or a bent over row, right? So I could shift the focus a little bit”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Could do it. When I mean, I would pick very big compound movements that are representative of including as many muscles as possible at one time.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“So it's going to be anterior, posterior. So I'm going to train your hamstrings, your glutes, and your quads. Everything will get done together. Thursday, you'd have another day off. Again, likely not a day off, some conditioning. And then the Friday could be your pull workout. Now, what's nice about that is if you are somebody that doesn't recover as well as others, and this is not everybody, but that gives you a really good amount of recovery between those workouts. If you could tolerate more than that, the first step I would do is add a total body workout one more time. So I could come back on Saturday and add a total body workout. It would just be a little bit light on the poll because you just did that, or you did the day before.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“I'm going to give you two variations of this And when I say day off, if you were with me, you'd be doing conditioning. All right. So we'll get into that, but it would be, yeah, it's not a day off. No. You gave me seven days. I'll take a ball seven, even if I'm just doing ab work on some. But you. You then on Wednesday would come back and do your leg workout.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Triceps, shoulders, chest, everything is pushing them, pushing away this way, pushing away that way, push up, I'm pushing away from the ground, tricep pushdowns, it's in the name itself, I'm pushing down through a tricep pushdown. I'm doing tricep lying extensions, I'm pushing the way. They would all go on a similar day. Again, I like the function of that because it's optimal recovery. So why that's good if you could tolerate masking, you know, if that's okay for you to do that, because you're not naturally adding shoulders in if you were okay with adding shoulders in, then you do your push workout. And then what I would do is. Know that I'm getting enough recovery in between workouts because I could give you a day off in terms of weight training on Tuesday, come back and do Wednesday legs, right?”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, so push is just the muscles who share a similar function of pushing. So if you look at a bench press, it's pushing the weight away from you is the concentric action that you're doing. If I looked at a lap pull down, I'm pulling the weight towards me. That's the concentric part of it. If I'm doing a bicep curl, I'm pulling it towards me.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“So you could do push there, right? But my one caveat to a push pull legs is that it tends to be a lot, right? Like you're doing Shoulders, chest, triceps. Some people don't like that amount of volume.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“One of the best ways to train is with an upper lower split or with a push-pull leg split. And again, if you were to do a push-pull legs, I would then have to have you include your shoulders along with your chest and triceps there, right? Because it's your only shot in that week to do your shoulder work. And again, as a pushing muscle, it would go on the same day”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“your hip abduction strength. In this frontal plane, on an exercise that's truly a sagittal plane exercise front to back. So I have ways that I can actually. Trick you into getting these things accomplished at the same time you're training something else. So it's not always an extra thing that you have to do. You could actually do this in a way that is sort of part of what you do.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“So let's say you're doing Bulgarian split squat, another one of my favorite exercises where you put one leg back on the bench. I would say hold the weight in one hand. So now if you're doing a lunge and I put a 50 or 60 pound dumbbell in your hand on one side and then you go and you lunge out, that weight, you know, you're in the split position now with one leg out in front. The weight on this side totally wants to pull you in that direction. You have to pull back on this side through the muscles on the outside of the opposite hip to keep you in this position. And I could say, I'm going to make it even harder. Go slow, go really slow. So now you're stepping out. You're on one leg as you're stepping. So now you're on one leg and you're being pulled here. Now you land. The leg drops down or the, you know, the dumble wants to drop you down. You stay up there. I make you hold it for even a second or two in the bottom position because your body's just aching to want to move in that direction.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“It is a lot, it is a lot, but I mean, you could acquire the strength you need there with one exercise, you know, the function is hip abduction. So you could do some of the sideline hip lifting or leg lifting. You could do something more challenging where you perform a lunge, but interestingly, all you have to do is wait it on one side. So if I were to say, all right, Stephen, what do you normally do? What do you normally do for lunges? How much weight do you hold in your hands when you do a regular lunch? Or do you not do lunches? I didn't do lunch.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Uncontrolled, meaning you're lacking strength in the muscles that control the movement of that joint. That's when you actually wind up having issues. So what are the muscles that control that? Well, we talked about one of those smaller exercises before the glute medius. That muscle controls motion of the hip in that frontal plane. So not just in this front to back squat lunge, deadlift direction, but this frontal side-to-side plane. It controls the movements of the hips this way. If you don't train them, they're not going to magically get strong. Like they have a function. And if you're not challenging that function, then you're not strengthening that muscle”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Well, I mean, you're certainly going in the wrong direction But I think when it comes to injury, Preparation does go a long way towards helping someone to avoid it. It's not completely avoidable. I actually tore my bicep in this arm. But when it comes to the more common ones, I think you can look to the joints that are either built to be mobile that aren't being controlled or built to be stable, that are being asked to do too many things. So what is that? If you look at your shoulder, right? It's a ball. Again, we can look at that. It's a ball and socket, right? It's got the ball inside the socket. It's supposed to be able to move in all kinds of directions. We can move it all everywhere. If you look at the leg, right? We don't have the other part of the hip, but we have the ball from the ball. Socket. It's meant to be able to go in all directions. When those joints, the shoulder and the hip, are”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Look up, right? Because our eyes always want to see in front of us, so it's not that your neck is necessarily being pulled in that direction or the fact that you're looking down. It's the fact that your body's following that. And when it follows, the adaptation is, well, okay, now I've developed these tightnesses this way and I've lost that mobility into extension of my back. What do I do to compensate? I got to look up. So now I'm walking around looking like this. And that's that sort of nerd neck. I think nerdneck is less of something you have to treat from a neck situation and more of something you have to treat from that back mobility.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“It is a good connection back to what we talked about because I believe that still comes from that epicenter of dysfunction, which is that thoracic spine. Because when you go like this, right, you're actually internally rotating the arms too. So this is internal rotation of the shoulders. If I go that way, right, that's the external rotation. If I do it the way we were just doing it up against the wall, that's external rotation, more difficult when you're higher than when you're lower. But when you're in this position, once you do this, what tends to follow is that spine tends to follow you in that direction. When you start to round here, your neck is more of a consequence of what's happening back there because when you're here, what do you got to do?”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“That's all okay for me as long as it's still controlled. If the exercise you're doing no longer resembles what you were doing in the beginning, then you're not doing it right. Your form has broken down to a point where I don't think you're getting the benefits of that. You might not even actually be training the muscles you were trying to train. You might have shifted the focus, or you started the exercise, it was supposed to be for your chest, but by the time you're done, it's for everything but your chest because you're just trying to move your body through space. That's not effective if you're trying to build muscle. You want to direct attention into the muscles you're trying to build and sometimes form can become a little bit lax in that pursuit, but not to the point where you're actually taking it off of the muscles again.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Think that absolute failure is 100% necessary, but it's the only objective endpoint for you and I to speak the same language here. Because if you go to the point where you cannot lift the weight again in good form, then I'm pretty comfortable in saying, well, Stephen, you went to failure. Good. So I know you went far enough. If you stop at an estimated one or two reps shy, which is what research would say is okay, you know, passable, same result potentially, how do I know it was really one or two reps? I don't. I don't because I think if there's a gun to your head, you might say, oh, I could do two more. Well, now it wasn't one to two. It was four. And four is completely not as effective, if not at all, compared to the one to two in reserve. So when you do these exercises to this degree of effort, there's going to be a little bending of form. Now, I'm not saying that the form should break down. You might find an abbreviated range of motion. You might find a little bit more momentum involved.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“In terms of the leeway that you have, I think that depends upon the goal that you're trying to achieve. So if you're trying to achieve muscle growth, I'm a big believer that muscle growth is not given. It is taken. And you need to force yourself. You need to force your body to make a change because your body wants to stay in a state of homeostasis. It wants to stay the same. Getting it to deliver new muscle tissue to your body is metabolically demanding or is creating more tissue that's going to require a higher metabolic demand. It doesn't want to do that. Again, homeostasis states that it wants to keep you the same. You have to take that. And the only way to take that is to put forth an effort and an intensity that is above and beyond what your body is able to do right now. That's why I am a big believer in performing our sets to failure. Not because I...”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Form is very important because I think doing things in proper form do two things. Number one, it keeps you safe. Most likely if you can do something in good form, then you're in command of the weight that you're lifting. And therefore, it's likely going to do what it's supposed to do with the least detrimental effect from doing it.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Going to have bigger benefits in a faster way than just accumulating a lot of high repetitions. Now, that's not to say that you can't actually benefit from high repetitions and develop muscle. You can. They've actually shown recently that anywhere between five and 30 repetitions. Taken close to or all the way to failure can stimulate muscle growth. The absolute load is sometimes not even as important as long as the effort is there. But I believe that as you get older, you've got to kind of spare some of those repetitions because it has that same effect that just wearing down those tires would have ultimately you're going to have to change the tires. And we may not be able to change these tires as easily.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Yeah. So I always say you can train long or you can train hard, but you can't do both, right? And I think that especially as you get older, I think. You need to minimize the rotations on the tire, right? How many tire rotations are you getting? Because even if I just raise my arm up overhead and I just do it a thousand times a day, I'm still moving my arm up in that position. And every time I move it up, even on here in this limited capacity to move here with this guy, like you're still getting some of that rubbing and grinding in that joint. And if you have any degenerative changes, if you've acquired any type of bone spur in your shoulder and this is rubbing up against that each time, it's like taking a rope and rubbing it over and back over sort of a sharp edge, right? Eventually it just starts to fray and fray and fray. I'd rather you trade that in the repetitions for the intensity because the tension delivered to the muscle with the higher level of weight you're using or the intensity of the technique that you're using.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Very, very. I think that again, I think people don't realize. The minimal time investment that's required, it just needs to be done each day, right? Those little deposits have to be made each day and they pay off in big dividends if you do.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Another exercise I have this called the Bridge and Reachover. And the bridge and reachover is you push up through, you're on your back, you do a regular bridge, like a glute bridge. But then as you get to the top, you reach across your body and try to touch behind you over the opposite shoulder. So again, what are you getting there? You're getting extension through that spine and the rotation together to see if you can combine those movements and again take back that range of motion that's being shared between those two functions. These are all things that anybody can do, like anybody can do. And maybe you won't do them well in the beginning because you are restricted. But these are the types of things that improve as you do them. And again, don't look for perfection right away. But the nice thing about these drills is they don't have to be done for more than a few weeks consistently to actually start to see the benefits and to feel what happens when you start to become less restricted.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“So, can I get in that position when I'm there? Can I then raise them up against that wall flat? And as I do, the only way I'm going to be able to do that is to maintain that thoracic extension. Because what's going to happen is if you lose that, as soon as you try to raise your arms up, it's just going to fold you forward from the wall. And you're not going to be able to get up there. You can do stretches where you take that dowel that we had there. You would lay on the ground face down. Dowels over your back like that. You spread your legs so you look kind of like maybe an X with your hands out here and your legs spread. And all you do is you rotate around. So you're trying to basically rotate up towards the ceiling. That dial is going to travel back behind you. And you're pretty much isolating the rotation through the mid back, through that thoracic spine. So you're getting rotation and extension because it's causing you to do this and lean backwards.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Yeah. There's a few things, like, again, anytime you try to approach any of these dysfunctions, we talk about the mobility, flexibility part being the foundation of that. But then there's also a strength component because like you can free up the mobility and flexibility, but can you maintain it? The strength is just going to help you to maintain it. From a mobility flexibility standpoint, you can simply go up against a wall, right? And what you're supposed to do there is put the back of your head against the wall, your upper back against the wall and your butt against the wall. So you're going as flat as you can and you put your arms back up against the wall themselves. So the back of your forearms is all up against the wall. Now one of the requirements to be able to get there is going to have good mobility or flexibility through your rotator cuff muscles because your rotator cuff as it gets tight wants to internally rotate your arms. Can you get them back this way? Can you get your elbows forward but your arms? You're doing a pretty good job. You can see some deficits there.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“If you're in this compressed position where you're Rounded for it, hunched over, you actually don't even get good lung inflation. It's like trying to inflate a balloon inside of a box that won't open. You can't get the lungs to inflate properly. Lack of properly operating lungs are going to cause you to be more fatigued throughout the day and it causes you to feel less rested at night. So this area has so many up, up and down ramifications that you need to really focus on it. It's one of those things again if you were to ask me how many people do I think directly work on this area 10% at most.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“You'd lean your body back because your arm can't get any higher, so you're going to lean your body back. Well, what are you leaning from? Your low back. So now all of a sudden you're asking an area of your spine that's supposed to be stable. The low back, the lumbar spine is supposed to be a stable area of your body. You're asking it to now become a mobile area of your body. And you're asking for motion that is not naturally inclined to want to give you because this area didn't give it to you, right? The upper thoracic area didn't give it to you. So now what does that happen? Now you're asking that to do too much. The muscles can become spasmed. You can damage the joints in your low back. Now you're causing a problem somewhere else. So this area has all these far-reaching benefits. Another thing that can happen too is when you're down like this, I mentioned that this area of the spine we talk about is actually connected to the ribs.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“He realized that this epicenter of dysfunction can have these far-reaching benefits where all of a sudden a perfectly healthy shoulder can't move up overhead. And then what happens then? If you can't move your arm up overhead, right? And I say, Stephen, get your arm up over your head. You're like, I can't. No, get your arm up over your head. You'd go like this.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“A great percentage of ability to move your arm over your head is not just the ball and socket that's over here to get your arm up there. It's the fact that your shoulder blade has to rotate with it to allow it to go up there. I could actually block your overhead mobility if I went behind you right now and just held your shoulder blade. If I held your shoulder blade in place, you wouldn't be able to raise your arm up maybe more than here because it has to rotate in order to be able to get to the top.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Why? Because you've literally mechanically blocked your shoulder because your shoulder blade has to be able to rotate. Around your ribcage as you raise your arm up overhead.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, well, it's impossible because you're losing that fight to gravity, right? Gravity is going to win ultimately, but it doesn't have to win completely. So the more that you work on maintaining your ability to extend through the thoracic spine, then you don't develop those downstream adaptations that happen from always being there. So what happens once you get in this position, you lose flexibility through other joints. Again, if you get in that position again, actually turn a little bit, try to raise your arm up as high as you can from that position. Okay, now just straighten yourself out, go tall, now raise your arm up again.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“As well. You see it. My grandmother, God bless your soul, she lived in 97 years old. But at that age, she was literally a right angle. She was literally, she had a walker. She was completely bent over at that walker, could hardly get herself back up. She had lost all of her extensions. So she could not rotate at all. And again, functionally, it's the most important movement you can make, I think, is to be able to rotate through your torso, to be able to do things. So I think that people need to focus on, again, you go back to that whole concept of like, what do you need to focus on? Well, I could tell you some great exercises to do to maintain your strength. But if in the process of getting a really strong squat, you've also lost thoracic rotation. I can't dem you to be a really healthy individual because you've given up one of the most important things that you need to maintain.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Maintaining thoracic extension maintains your ability to rotate, the ability to rotate in space is one of the most important functional requirements we have. When you're falling as you get older, you're likely reaching spontaneously to grab something to regain control before you crash down and maybe break a hip. Functionally as an athlete, your ability to perform is all about rotation. You know, you don't usually just move in one plane like this. If you're a football player, American or not, you're rotating all the time. You generate force as a soccer player, you know, by kicking across your body, right? By throwing a baseball, it's all about rotation. You need to hold on to rotation, but what we lose is the ability to extend at our spine. By the age of between 50 and 60, people will have lost 25 to 35 percent of their ability.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Back just like this. WordPress. Yeah. Now Allow yourself to slump forward, pretend you're on that phone, right? Get there now. Just turn from the shoulders in one direction, slumped over. Now, take a peek down the barrel of that thing behind you and see where you're pointing. How about how far rotated you are? Yeah. All right, cool. Now come back, reset yourself. Now, take back that mobility that you lost through your thoracic spine. There's just a rotator cup. So get yourself up right now. Nice posture. Act like I'm watching, right? So get there. Now go ahead and rotate again in that direction. How much more did you get?”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“When you use up motion in this direction and imagine what that looks like when people are on their phones or at a desk all day, you're going to start to lose the motion into extension. You're going to get too flexed. Well, every time you lose a degree into flexion, you actually lose a direct degree into rotation. because you're sharing that motion. The motion is only available in a combined way. So if you want to take up motion in this direction, there's going to be less motion available here. If I have a thing, if you let me grab this, put this over your back.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Between two different directions. So its ability to go front to back, again, he can bend forward and back. We can slump forward. We can go back, right? You want to have ideally about 40 degrees of flexion in that area in about 25 degrees of extension through that area. And just us sitting here alone, you know, we probably tended to get a little bit of this posture while we were getting comfortable and talking. And we kind of get a little bit rounded out.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“He's lost his legs. I got a leg over there if I need it, but the spine. See, for me, again, I focus a lot on the ability to function in space. And rotation is probably the area of biggest deficit. It's what we lose the most. And the reason for that is because the area of the spine that's most responsible for functional rotation of the torso is going to be here in the thoracic spine. So what that is, is anybody that wants to measure on themselves is right at the bottom of the neck. So at the base of the neck, the height of the shoulders, and it runs down just to below the rib cage. So right where the rib cage ends is where the thoracic spine ends. It has so many far-reaching implications because it shares its range of motion.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“The bow tie, I mean, he came dressed even more than I did. I am thinking of my t shirt. But this is Raymond. So X-ray is his full name, and then Raymond became his short name. So I broke him out, God, probably in 2011 or 12, and he became a fan favorite pretty quickly. But I think people like the visual. And for me, he's not the most mobile guy. He's lost his lower arm. He doesn't have another arm on this side. He doesn't really move that well. But what it is important is.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Say to yourself, how is that even possible? Because it was never actually directly trained. And does it have a carryover? Obviously, they're doing really, really well in terms of their performance on the field. I still think it would have a carryover to improve performance on the field. But more importantly, one of the players in question actually wound up having a lot of knee pain throughout his career. And there are missed games because of knee pain. What could his career stats have looked like? They're already Hall of Fame worthy, but what could his career stats have looked like if he didn't miss all those games? So they may not have improved performance directly, but they could have kept them healthier and having other issues be avoided by doing them. So I think that these types of smaller movements are really revealing of what might be going on underneath. And the nice thing about those is that anybody can do them. Like it doesn't require a gym, doesn't require an elaborate setup. They're really good.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Getting exercises that work the other two planes and mostly through rotation, but working this frontal plane this side to side is really important to producing a complete person, right? With complete levels of strength. And because they're not the primary exercises that do that, like that sidelying hip raise that I show you is not one of the big exercises or most important that are going to be up on your list. You're going to do your squats first and you're going to maybe never do those. But it doesn't mean that muscle didn't matter, right? Those muscles are there for a reason and they need to be developed. I remember so many times taking some of the most powerful baseball players, the leading home run hitters, and then testing their hip internal or external rotation strength and it being incredibly weak, like incredibly weak.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, those are good standard exercises that will measure at a high level how much of a deficit you've acquired over the years from not doing them. So you should maintain the ability to do those exercises because they're going to reflect the global approach at least to working on flexibility in your groin or working on the strength in your hip abductors because the hip abductors, if you look at most leg exercises the squat, the deadlift, they're occurring in the sagittal plane, which is this front to back plane. One of my favorite exercises of all time is the lunge, right? I love the exercise, but it's still occurring front to back in this plane here.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“People make is in order to feel like they're getting a lift, they'll just rotate their body to let the hip flexor do the lifting. Remember, we don't need the hip flexor to do the lifting. We want the glute medius to do the lifting, so you need to make sure that you're rotated forward the entire time. And that's it. There's the five essentials. Quick, simple, and incredibly effective. No fancy equipment, no gym required, just a little bit of space and consistency. Now, back to the diary of a CEO studio.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“The final thing is something that looks so darn simple, but it actually has a lot of functional carryover. We're talking about just a sideline hip abduction. And what we do is we get in this position here. We position our toe down in front of us. So you want to basically point your toe down into the ground. Okay, from there, you're going to slide your leg back behind you as far as you can take it and then lift up. And right when you do that final lift, you're going to feel a contraction right here in the glutes, in particular in the glute medius. That's the muscle that's controlling that rotational element of your hip joint and the stability and the strength that's needed to propel your body even on a regular walk without your hips dropping down side to side. You don't want to let that happen to you. You want to be able to hold this position for 30 to 60 seconds.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“All the way to full extension. You also want to have tightness through your quads and glutes. So you squeeze your butt together, you straighten your knees out by contracting your quads, and then you get a good firm holding plank position here. Now, when you go down,”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“That is a 30 second hold up to a 60 second hold, depending upon how far you can take it. The next thing we do is you got to work on that upper body a little bit. So the upper body, you should still be able to do the exercise that is oftentimes the benchmark for upper body strength, which is the push-up. But we can do it in a way where we get bigger benefits, both front and backside.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Into this position here. Now, the beginner version of this is to simply keep your elbows on your thighs for a little bit of support. But what I want to see is tall of a chest as I can get the same way that we just did through that rotation to maintain that area of the spine, that thoracic spine, and getting extended because we know that when that spine is extended, the shoulders will go with it and the posture will get away from this position and more to this open upright position. If we don't do it in that beginner format, then what we're going to do is cross the hands over, okay? Getting that down position, reach up and out.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT