Life Hacks 207 - The Gym Edition - #423

**Chris Williamson** (0:00)
Bonjour, friends. Welcome back to the show. My guests today are Jonny and Yusef from propanefitness.com, and it's another Life Hacks episode, but this time, the gym edition. It's the new year and everyone is back in the gym, so I figured that we'd go through some of our favorite exercise variations and training hacks to add a bit of spice into whatever your new program is. Expect to learn how to make bench press even more focused on your chest. The ultimate skull crusher variation, Jonny's favorite rep scheme for muscle growth, how to get motivated if you're not feeling like training, what research shows is the most effective exercise for glute growth, how to make an even better pull down machine and much more. If you haven't already picked up a copy of the Modern Wisdom reading list, then what are you doing with your life? Take your life and your face to chriswillx.com.
It is a free list of the 100 most influential and impactful books that I've ever read, all grouped into categories. There's fiction and non-fiction with a summary of why I liked it and why I think you should read it. chriswillx.com. Go and get your copy right now. In other news, this episode is brought to you by MyProtein. If you need a new protein powder, there is only one place to look and it's MyProtein's clear way. It looks and tastes like juice, but it has more protein in than a normal protein shake. It's so light that you can drink it during your workout. It's not going to give you digestive discomfort or make you feel bloated or uncomfortable. It is the best protein that I've ever found and they even do a vegan version. So the vegans can get in on the action as well. If you need steel shakers, accessories, clothing, whatever it is, sport nutrition, creatine, multivitamins, fish oil, no matter what it is that you need, MyProtein have got it. They ship worldwide so they will fulfill in any country and you can get the maximum discount that they offer by going to bit.ly slash protein wisdom. That's B-I-T dot L-Y slash protein wisdom and the code Modern Wisdom will find you the maximum discount available on whatever you put into your basket. So even if there's super secret discount, it will work it out for you. One code to rule them all and you can activate that by going to bit.ly slash protein wisdom and the code Modern Wisdom at checkout. In other other news, this episode is brought to you by Manscaped. They have just launched their brand new and improved Lawnmower 4.0. It is engineered to be ultimate ball and body hair trimmer by focusing on functionality for an unbeatably comfortable grooming experience. It is designed to give you the best shave by having a cutting edge ceramic blade to reduce grooming accidents and 90 minute battery so that you can take a longer shave, waterproof technology which allows you to groom in the shower and an LED light which illuminates grooming areas for a closer and more precise trim. If you are using an old shaver to trim your gentleman's area, then you need to join 2022, okay? You don't need to feel anxiety at the potential of nicking yourself. That doesn't need to happen anymore. There are purpose built tools for the job and that is the Lawnmower 4.0. They've also upgraded to a 7000 RPM motor with quiet stroke technology so you can secretly go and shave and no one will know. It's even got a length guard with sizes from one to four and a wireless charging system that uses electromagnetic induction to help the battery last even longer. Plus, they ship internationally and you can get 20% off with free shipping. If you go to manscaped.com and use the code Modern Wisdom, it will get you 20% off the entire site, including their Lawnmower 4.0. Plus, you get that free shipping as well. manscaped.com and the code Modern Wisdom. But now, it's time to learn some Gym Hacks with Jonny & Yusef.
Another Life Hacks episode, Tools, Techniques, and Tactics for a Productive and Efficient Life. We're gonna go through a big list of things that we've used over the last couple of months, and everything will be linked in the show notes below. Because it's January, we thought that we would do some special gym training, little exercises that we've picked up, variations on workouts, maybe some kitchen hacks, but also probably some things from the internet and maybe some Netflix shows and such like that we've been enjoying. So, Jonny, what have you got for us?

**Jonny Watson** (4:44)
So, this is my exercise variant. Cool, so this is, I guess, if you are in a gym that doesn't necessarily have a chest press or something like that, or if you suffer from back pain consistently or an aggravated lower back and find that, for example, when you're doing bench or doing dumbbell variants, that it irritates your back when you sort of cramp up. And it's a pretty simple variation, but it's one that probably people outside of the strength training world might not have tried, which is just a, it's a bench press, normal bench press with your feet up, not necessarily on the bench, but not like straight out, so your feet aren't on the floor base, you aren't applying any force onto the floor. And it basically turns it into chest isolation and completely removes your lower back, completely removes your lower body. So just a good variation, limits the limits, the load and very quick to warm up for.