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 very 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: if overhead extensions grow all heads of the tricep more than pushdowns why would you spend time doing pushdowns
Assistant: Overhead extensions and pushdowns both target the triceps but do so from different angles and with varying emphasis on the muscle heads. While overhead extensions primarily target the long head of the triceps, pushdowns focus more on the lateral and medial heads. 

Here are several reasons why one might still include pushdowns in their routine despite overhead extensions being effective:

1. **Muscle Balance**: Including pushdowns can help ensure all heads of the triceps are proportionately developed, promoting balanced muscle growth.

2. **Variety**: Varying your exercises can prevent plateaus in strength gains and muscle growth, keeping your workouts fresh and engaging.

3. **Specific Strength Development**: Pushdowns can target the triceps in a way that may enhance strength in certain movements, especially those requiring elbow extension such as bench pressing.

4. **Joint Stress**: Pushdowns may place less stress on the shoulder joint compared to overhead extensions, making them a better option for people with shoulder issues.

Incorporating both exercises into a balanced workout routine can maximize overall tricep development and improve pressing performance.
User: in studies it shows that growth across all heads is greater in overhead extensions (even if it targets the long head more)
Assistant: