Episode 6 - Robert Sikes

Optimal FNXN

Episode 6 Outline

Introduction of Robert Sikes:

         Host of the KetoSavage podcast

            4000 calorie challenge to reset metabolism

            New Product – Keto Brick

            Morning routine

            Discussing his low back injury

            How does ketogenic dieting work toward the end of a bodybuilding show?

Optimal Concept of the Week:

“Law of Attraction”:  

Napoleon Hill – Think and Grow Rich

Law is more than just about financial success

Love life, career, finances, physique and health

Surround yourself with people who are where you want to be

Put it on phone screen

Live as if you already have your dream

Use affirmations

Use a visualization board (Pinterest is nice)

Ask the Doc: 

“Why does my shoulder hurt when I bench press?”

Scapulohumeral rhythm – Abduction or flexion requires first 60 degrees to have little to no trap involvement and beyond that, delt and trap can work in 1:1 ratio.

In the literature Scapulohumeral rhythm is described like a ratio: humeral elevation:scapulothoracal rotation. The overall ratio of 2:1 during arm elevation is commonly used. According to the 2-to-1 ratio frame-work, flexion or abduction of 90° in relation to the thorax would be accomplished through approximately 60° of GH and 30° of ST motion. In another study of Scapulohumeral rhythm between children and adults, the mean ratio for the scapular plane was 2.4:1 for adults, 1.3:1 for children. 

Otherwise, the humerus runs into the scapula and pinches rotator cuff insertions causing a functional impingement.

Trapezius over activity causes elevation of shoulder blade, which prevents rotation, causing the pinching.

Deactivate trap by gently “scooping” down before flexing or abducting arm. Be sure deltoid initiates motion.

Final Thots:

Flip flops/sandals and their dangers

Plantar fasciitis, shortened gait, flattened arches in many cases

Use athletic shoes, use sandals with a heel strap and have the top part go as far back on the foot as possible