Hey, this video is Jim Pack with Awesome Information. We're going to show you our shoulder worker. Talk a little bit about our lean bulk approach and show you three random app exercises you probably haven't tried. Let's get into it. But I think you should come and take a ride. See the world through my eyes every day is a surprise. So I party like my birthday. LA is my birthday. First play with West Side Loud as I want to be. I'm going to be too much to work with. I'm going to be too much to work with. I'm going to be too much to work with. I'm going to be too much to work with. Show them a set. We're just going to snap that as well. I'm finishing off with rear delts. I've got one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen snaps. Not bad. What are we doing right now? It's time for working out. A lot of messing around. Oh my goodness, it's Superman. Look at huge though. And we're also snapchatting on EHP taking over. When do we take over? When do we take over every Friday? Yeah. If you guys were watching, you would have already seen this montage that we just did. The full workout was there. Fortunately it's probably gone forever, but we'll link it down below because we're nice people. Oh buddy, this is dreamy. It's probably because it's so good looking. Oh sorry, I thought I was doing modeling. All right, seriously. Okay guys, the lean ball episode number two. This one is something you wanted to build up and make it super intense and super good. But the truth is, lean ball game is like the easiest thing ever and it's just really a philosophy. A ball is a ball, a glory ball because the same as a lean ball. It's just the difference of how much you have. And a ball if you're in a surplus. Simple. Instead of complicating and making a really boring scripted video, we're just going to have a discussion through it and I think that way I'll be able to explain it. So the goal of a lean ball and the reason a lot of people do it is you think you'll be able to put on a lot of muscle, putting on minimal fat gain. Now unfortunately there is a bit of a correlation between fat gain and muscle gain. When you put on a lot of weight, you're going to gain more muscle more quickly. But at the same time, you're also going to gain a lot more fat. That's why it's really hard. You got to find the middle line. The lean ball is really great. If you want to hold the physique, like I want to look good, I want to feel athletic. So I'm doing it in this really slow, controlled manner. I'm doing it super slow right now. I'm about 0.5 pounds a week and I've been very strict towards that. And the ball usually will range around from that 0.5. So it's a very low end to three pounds gain a week, which would be crazy high end ball. Anything over that and you're just getting a ton of fat, frankly. So within the lean ball, the easiest thing to do is kind of figure out your maintenance macro. So where you're at, we're going to hold that weight and not kind of delineate too much from it. So for instance, my maintenance is about 3,400 right now. So I'm bumping my calories up 3,500. It's an increase of 700 calories, which isn't that much, but I've also tapered my training volume, my steps and everything else. So it's leading to about half a pound gained. So you can manipulate all those other factors. The issue with the lean ball is as simple as it is. It's very hard to do if you're not experienced with macro and training management. That's why online coaching is so good because someone else has to sweat about these details and you can just eat your food. So conceptually, the lean ball is the easiest thing in the world, like I said. If you're only in a surplus of 700, but you're also in like, you have less activity, less output, it'll kind of counteract itself. And that's how I'm getting my half a pound. But now you have to pay attention to this. If every other day I'm eating above my maintenance, even ever so slightly, like one day I go, I'm bulking, screw it. I'm going to have an apple fritter. I have 350 to 400 calories. Now I'm going to surplus of 1100. You do that a couple days. And some people would really mess up. And then when they go, oh, I've already gone over, I'm bulking. It's okay. I'm going to have five exercises a pizza. Then slowly you'll notice week after week, you'll start getting two pounds some week, one week this week. And that lean ball gets tossed in the trap. Okay. Pikachu! I choose you! Good. Okay, so there are a lot of common mistakes I've seen in the past when people approach a lean ball. Number one is people just simply don't train hard enough. I see a lot of people in the gym who will do a set of 10 reps. Meanwhile they have like seven or eight reps left. You should really be utilizing these extra calories to put on more muscle, to put on more size, to put on more strength if that's your goal. But with that being said, a lot of people have a negative mindset towards bulking. A lot of people are actually scared to put on weight. Putting on weight isn't a bad thing. Especially in the sense that we're going to be doing it. It's going to be a nice lean approach, lean bulk approach. And we're going to really take you through that entire process. Talk to you about increasing fall. You talk to you about increasing calories and just keep you updated to what we're doing. That brings me also to my next point where a lot of people actually have the wrong misconception with lean bulking because there's a lot of steroid users out there who are kind of saying they're lean bulking year around. Meanwhile they have a crappy training routine, crappy diet and then they'll just kind of be giving you guys, once again, crappy advice. So that's what we're here for. We're going to keep this real. And actually right now we're going to go into the gym and show you three of our top random ab exercise that you probably haven't tried because we like to hit abs and a bulk. They're super important. Let's get it. With sub team colossus, you guys have been loving the ab videos. We're going to show you three ab exercises that are amazing that you probably never heard of and never tried. So number one, everyone has access to a deep pine bench. But what a lot of gyms you have is a lot pulled down. So all you want to do, lift your legs over top here, brace them however you may. I'm brace them against the weights. Lean back. You get amazing death. Seen ass will freak out. You want to make it a special challenge? You can do a bleak work. Just like that. Okay, this one, you guys may have seen a few people do it, but I know a lot of people actually don't or can't do it. They're pretty intense. They're called windshield wipers. And this is like a ton of stability, a ton of like absolute core. Like your obliques will be feeling like crazy. A lot of balance and like I'll show you guys how to do them. Ten of those that you guys will be feeling like crazy. I recommend going for 20 if you can, but try them out. They're burned. So back in the MMA, you see a lot of your jets soon. They would have us do this after we do bag work too. I did a little bit of boxing. So basically you just put your legs up and they just want you to come. Double topic. Robo, if you don't have to smash the bag, you're taking your legs out of the equation. That's just raw power lifting yourself up through your stomach. You're getting rotary movements. You're going to work those obliques at the end by tapping that bag. Now I want to switch it up so my left elbow is going to be the starter and then go to my right one. Try to work on power and speed when doing this. And then like Kyle says, switch up those elbows and you will feel it. Both of you guys like the top three ab exercises you've probably never heard or have to add to your routine. Get on it. Let us know what you guys think, which is your favorite one. And make sure you hit that like button, subscribe if you haven't already guys. Peace.