Ep. 275- Biomechanics for Bodybuilding (ft. Kassem Hanson)

To complement the recent appearance of Dr. Wes Goodman, we now have the founder of N1 Education, Coach Kassem Hanson to join us on iron culture to discuss applied biomechanics and anatomy for bodybuilding. We discuss the limitations of research, what might be considered fundamental features of effective hypertrophy exercises, common mistakes and misunderstandings of applied anatomy, individual differences and more! Join us in this discussion of bodybuilding functional anatomy and learn how to take your, or your clients training that much closer to optimal.
00:00 The Erics introduce Kassem and the topic
Iron Culture Ep. 273- Biomechanics For Powerlifting • Ep. 273- Are Calf Rais...
05:09 Why and how Kassem is ruining resistance training for the youth
10:43 Kassem’s background and what he does
19:00 What the technology is actually measuring and their limitations
27:13 Exercise selection principles
40:43 Working around structural limitations and injuries
47:27 Getting into the weeds of exercise selection for hypertrophy
1:00:08 The application of biomechanics research for training
1:06:30 Making the leg press more glute or quad focused
1:16:33 Considering and balancing different variables
1:25:12 An insight into an N1 study and a quick discussion on lengthened partials
1:32:32 The application of biomechanics principles and research
1:42:15 Closing out this conceptual discussion and where to find Kassem
Kassem
Instagram: @coach_kassem www.instagram....
N1 Education
Website: n1.education/
Instagram: @n1.education www.instagram....
N1 Training
Website: n1.training/
Instagram: @n1.training www.instagram....

[@FitOneswithVarun]

Doing timestamps until Omar comes back 2:05 - Focus on hypertrophy and strength performance 2:49 - Coach Kassem's content and influence 3:26 - Criticism of evidence-based content 4:12 - Appreciation of evidence-based content 4:51 - Addressing over-complication in training 5:27 - Application of nuanced biomechanics 6:59 - Needs-based application in training 7:24 - History and approach of Coach Kassem's 8:29 - Importance of a training plan 10:54 - Practical application of biomechanics 13:16 - Bridging the gap in biomechanics research 14:28 - In-house research and experimentation 15:03 - Limitations of EMG and other technologies 16:03 - Developing n=1 experiments for training 17:00 - Critiques from different ends of the spectrum 18:23 - Challenges of longitudinal biomechanics studies 19:03 - Value of proxies in research 20:03 - Comparing different hypertrophy exercises 21:00 - Takahiro Itagaki's PhD project 22:58 - Importance of middle ground in research 23:50 - Benefits of practical biomechanics education 25:41 - Comparing exercises with proxies 27:10 - Characteristics of good hypertrophy exercises 28:05 - Specificity in exercise selection 30:00 - Addressing compound vs. isolation exercises 32:01 - Efficiency in training programming 33:33 - Example of specificity in squats 35:02 - Pros and cons of compound and isolation exercises 37:01 - Time-saving strategies in evidence-based training 38:45 - Addressing different audience needs 41:02 - Working with beginners and advanced athletes 42:22 - Practical constraints in training athletes 44:22 - Addressing individual limitations and injuries 47:29 - Moving better to alleviate issues 48:02 - Applying principles for hypertrophy exercises 51:56 - Example of optimizing leg press 54:12 - Stability and coordination in exercises 56:31 - Overcoming exercise limitations with programming 57:55 - Using leg press and kickback for glutes 59:00 - Using programming to overcome limitations 1:00:31 - Practical question on leg press adjustments 1:02:22 - Individual differences in biomechanics 1:05:11 - Using leg press for different goals 1:09:09 - Appreciation for leg press machine 1:14:46 - Practical application in different gyms 1:16:04 - Manipulating exercises for optimization 1:18:22 - Caution in making exercise changes 1:21:52 - Lengthened partials vs. full range of motion 1:27:29 - Comparing different types of partials 1:34:45 - Learning anatomy contextually 1:36:07 - Common mistakes in exercise application

[@reddboone122989]

Wow this is comprehensive. Thanks so much!

[@Omar1066]

Excellent time stamps Varun, just like your excellent interviews!

[@CourtneyBishopPOA]

Love the depth of this one. I so appreciate switching from PL to BB in recent years due to being able to take a more individualized approach to my training. Not saying you can't take an individualized approach if you compete in PL, but not being confined to the specificity of the sport has been so liberating + the greatest initiation in deeply understanding MY body & what's optimal. Again, not saying one can't get here as a powerlifter, but it seems the evolution of my journey is simply reflecting how far we've come in understanding S&C with the ultimate emphasis being what's optimal is what works for the individual.

[@faithnfitnessguykk9569]

I am appreciating Kassam more and more. Love that assessment on specificity starting at 48:30. Thanks for this show!

[@dchyperstrength]

Great episode guys! Love Kassem’s practical lens he takes.

[@randallroyall7684]

I have a isolateral version of that hammer strength Leg Press at my gym Los Campeones Austin North! Underestimated it big time, it is far more effective than the brand new ones at the same gym, awesome stuff!

[@adamsloane1748]

I am confused about the statement that the main function of the lats is to move the sternoclavicular joint. (1:37:25). I am definitely not an expert on anatomy (much less functional anatomy), but I have to ask: are you sure? The anatomy stuff online doesn't even list the lats as attaching to that joint. See, e.g., online Nat'l Library of Medicine (NIH) article by Epperson et al. on the anatomy of the shoulder and upper limb, sternoclavicular joint (last updated Nov. 2023). (However, in the context of discussing nerves involved in movements at the joint, the article mentions the lats as involved in retraction and rotation at the joint.) I respect Kas as an authority on these things and I use variations of various N1 exercises (such as pull arounds), so I would like to hear the evidence for this statement and how to incorporate the notion in the gym. Without more clarification and evidence, I would be really reluctant to alter my exercise choices in lat training to downplay extension and adduction movements in order to emphasize sternoclavicular movements (even if I could figure out what such movements look like).get some

[@jairluna4340]

So prob you should do his course on biomechanics

[@d3rpn1nj47]

Also I have found that peripheral muscle supersets work very well when pairing a very large muscle group with a comparatively small group (all else equal) for someone in bad shape. This can be a great way to build up mindset of keeping everything rolling and getting in extra work for things that you otherwise probably wouldn't train very often (such an anterior tibialis)

[@emmang2010]

Can't wait for this one.

[@daveoalumbo6016]

amazing episode , thanks for bringing kass

[@ew-zd1th]

Which function should i do for maximum pec growth? I Wonder if flexion for examlle a fb pullover is maybe missing function and maybe get some extra gainz?

[@d3rpn1nj47]

Now that one of my dreams hath materialized, I expect the SBS, Iron Culture crossover with all 6 members or all 5 if Omar is still upset about his soleus

[@patriknn1]

Sending a virtual coffe.

[@ew-zd1th]

Whwn should in pull around the body and when not? And which arm angle for which lat divison and which for teres major?

[@N1education]

Exercises that elevate the shoulder are going to work more of the lower portion of the lats, and protraction the upper portion of the lat. When we perform pullovers whether in the sagittal or frontal plane, we are emphasizing the shoulder extension/adduction more which is the primary action of the teres major.

[@ew-zd1th]

@@N1education do you think with this exercise selection i can maximal target all parts of the lat and the Teresa? Around the Body Illiac pulldown (more lower Fiber), Close grip row (more upper and middle lat) DB pullover and wide grip pull ups (Teresa Major)?

[@ew-zd1th]

Why not just "shrugging reverse" for lat gainz if this is the maiin function?

[@N1education]

Could be a great exercise on its own, or done as partials at the end of a pulldown. If you’re trying to be time efficient, the latter works great to train more of the back in one go.

[@ew-zd1th]

@@N1education do you think pec minor Dips are good for lat lower traps and pec minor and serratos antetior all in once?

[@Coachahmadreza]