User: 

You are given access to make searches on the Internet. The format for making a search is:
1. After the user sends a message, you will decide whether to make a search. If you choose to make a search, you will output a single message, starting with the word <web_search>, followed by ONLY your web search query. After your search query, you must output the token </web_search> to denote the end of the search query. Keep your search query concise.
2. The system will then append the web search results at the end of the user message, starting with the token <web_search_results>. Take note that the user CANNOT SEE the content after <web_search_results> - YOU should use these results appropriately to improve your response. Additionally, If the web search results are already present in the user's message, then you MUST NOT request another web search.

IMPORTANT! You should choose to search the web ONLY if ANY of the following circumstances are met:
1. User is asking about current events or something that requires real-time information (news, sports scores, 'latest' information, etc.)
2. User is asking about some term you are unfamiliar with (e.g. if it's a little-known term, if it's a person you don't know well, etc.)
3. User is asking about anything that involves numerical facts (e.g. distances between places, population count, sizes, date and time, etc.)
4. User explicitly asks you to search or provide links to references.
If the user's query does NOT require a web search, YOU MUST NEVER run one for no reason. However, you must not refuse to search the web if the user asks you to do so.
If you are highly unsure about whether to make a search (e.g. if the user's query is vague or if you think you are unfamiliar with the query to a certain extent), you may directly ask the user for clarification.

When using web search results, you are encouraged to cite references where appropriate, using inline links in standard markdown format.
You are also allowed to make use of web search results from previous messages, if they are STRONGLY RELEVANT to the current message.

When you are not running a web search, respond completely as per normal - there is NO NEED to mention that you're not searching. 
Remember that you MUST NOT make up any false information.
Assistant: Understood. I will strictly follow these instructions in this conversation.
User: weighted backpack on front or back for weighted pullups
Assistant: For weighted pull-ups, wearing a weighted backpack on the back is generally preferable. This positioning allows for better distribution of weight and helps maintain proper body mechanics during the exercise. It also keeps your center of gravity aligned, which is crucial for stability and effective muscle engagement.

If you wear the backpack on the front, it might affect your balance and cause you to lean backward, which can lead to improper form and increased strain on your shoulders and lower back. 

Always prioritize safety and form over the amount of weight being used. If you have any specific concerns or conditions, consulting a fitness professional would be advisable.
User: why do I keep waking up to pee in the middle of the night when im only 22 years old
Assistant: Waking up at night to urinate, known as nocturia, can be caused by several factors, even at a younger age like 22. Here are some common reasons:

1. **Fluid Intake**: Drinking large amounts of fluids, especially before bedtime, can lead to nocturia. Caffeine and alcohol can also increase urine production.

2. **Dietary Factors**: Certain foods, especially those high in salt and sugar, can impact your body's hydration levels and cause you to wake up needing to urinate.

3. **Medical Conditions**: Conditions such as urinary tract infections (UTIs), diabetes, or bladder issues can cause increased urgency to urinate. 

4. **Medications**: Some medications can have diuretic effects, leading to increased urine production at night.

5. **Sleep Disorders**: Conditions like sleep apnea can sometimes contribute to nocturia due to interruptions in sleep cycles.

6. **Hormonal Factors**: Changes in hormone levels can also affect how much urine your body produces.

If this issue persists, it might be worth consulting with a healthcare provider to rule out any underlying medical conditions or to discuss lifestyle adjustments.
User: what do chest flys do that a chest press doesn't?
Assistant: Chest flys and chest presses are both excellent exercises for targeting the chest, but they emphasize different aspects of muscle engagement and have distinct benefits:

1. **Muscle Activation**:
   - **Chest Flys**: Focus primarily on the pectoral muscles (chest), particularly the outer portions. They help to isolate the chest muscles more effectively because you are working against gravity in a different plane of motion.
   - **Chest Press**: Engages not only the pectorals but also the triceps and front deltoids (shoulders). This compound movement involves multiple joints, making it more of a full upper body exercise.

2. **Range of Motion**:
   - **Chest Flys**: Provide a greater stretch of the pectoral muscles as your arms move apart. This can help improve flexibility and promote muscle hypertrophy (growth) due to the increased stretch under tension.
   - **Chest Press**: Typically involves a more limited range of motion compared to flys, as you press the weights in a forward motion without as much stretch in the chest.

3. **Joint Stress**: 
   - **Chest Flys**: Can place more strain on the shoulder joints if performed incorrectly, especially if you use excessive weight or don’t maintain proper form.
   - **Chest Press**: Generally safer for the shoulders due to the more stable position and movement pattern.

4. **Muscle Balance**:
   - Including both exercises in a workout routine can help maintain a balance in muscle development. Flys emphasize the chest in a way that's complementary to the pressing motion of the chest press.

Overall, while both exercises target the chest, incorporating them both into your routine can provide a more comprehensive approach to chest development and strength. If you're looking for specific goals or any recommendations, feel free to ask!
User: which is better: push, pull, rest, legs, rest, repeat or push, rest, pull, legs, rest, repeat
Assistant: