Mark Bell's Power Project - Become an Anabolic Human Being Live Q&A || MBPP Ep. 1023

Episode Date: December 19, 2023

In episode 1023, Mark Bell, Nsima Inyang, Kenny Williams and Andrew Zaragoza answer questions live about sculpting a well rounded physique, training forgotten muscle groups and how eat to gain size. �� Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw   Special perks for our listeners below! The Athletic/Casual Clothes we're wearing! 🕺 ➢ https://vuori.com/powerproject to automatically save 20% off your first order at Vuori!   💤 The Best Cooling Mattress in the GAME! 🛌 ➢ https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep!   🥩 HIGH QUALITY PROTEIN! 🍖 ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box ➢ Piedmontese Beef: https://www.CPBeef.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150   Best STYLISH Barefoot Casual/Training Shoes! 👟 ➢https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes!   🩸 Get your BLOODWORK Done! 🩸 ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel!   Best 5 Finger Barefoot Shoes! 👟 ➢ https://Peluva.com/PowerProject Code POWERPROJECT15 to save 15% off Peluva Shoes!   Sleep Better and TAPE YOUR MOUTH (Comfortable Mouth Tape) 🤐 ➢ https://hostagetape.com/powerproject to receive a year supply of Hostage Tape and Nose Strips for less than $1 a night!   🥶 The Best Cold Plunge Money Can Buy 🥶 ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!!   Self Explanatory 🍆 ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained:      You Need Greens in your Life 🥦 ➢https://drinkag1.com/powerproject Receive a year supply of Vitamin D3+K2 & 5 Travel Packs!   ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements!   ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel!   Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject   FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell   Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en   Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz   #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

Are neck exercises necessary or will your neck proportionally develop? The three of us yesterday were like, man, Kenny's neck is getting so thin. Yeah. This is weird. We brought it up yesterday. What do you tell someone who always cramps up during workouts even though they hydrate? A cramp is not a bad thing. I have two boys under the age of two.

I found if I push training too much, I've got no energy for my kids. Just try to exercise when they're sleeping what are some ways to get more food in you somebody doesn't want full front consuming high protein meals you guys know how to eat let's go fatties let's go i would blend chicken or i would do a steak shake you do so much that's easy to get down what are you guys doing calves some calf races i'm getting the pump i took cialis before this power project family we've had some amazing guests on this podcast like kurt angle tom segura andrew hooperman and we want to be able to have more amazing guests on this podcast and you can help it grow by leaving us a quick rating review on spotify and itunes if you're listening

to the podcast just go ahead and give us a review let us know how you dig it and help the podcast grow so we can keep growing with y'all and bring you amazing information enjoy the show yeah i don't know how his job well how often are you chewing gum he does chew gum quite a bit yeah it's only on this side though uh you gotta balance them you can kind of see it you can't see it let me see look just look at me look straight at me can you play you can't see it can you play the guitar no you're trying to see how like high his hotness meter goes can you sing i could try it no no just thinking like kenny williams like it's a dope fucking country singer it's a hell of a name actually okay the other day i was thinking of should i switch in careers nope nope stuff i could do in prep that'll keep me off just just It's a hell of a name. Actually, okay, the other day I was thinking of... Switching careers?

Nope, nope. Stuff I could do in prep that'll keep me off, just occupied mentally. I went to a lot of movies when I was in prep. Yeah. Well, I actually thought about playing an instrument. I was like, maybe I should learn how to play an instrument that kind of be hot. Kind of increase my worth, my hotness as a man but i don't know have you ever tried to play any instrument no never starting from ground zero maybe that's a good thing though maybe no maybe

no bad habits yeah i'm thinking if i just get a massive delt pump and i'm playing the guitar i haven't seen anybody do that i got an extra guitar i don't use if you want to i would love to okay my grandpa plays guitar would you want to. I would love to. Okay. My grandpa plays guitar. Would you try to fake it and figure it out online, or would you go to an actual person? No, I would try to go to a person. I know Ryan Soper has been exploring that for a little while. I think he's still messing with it. Ryan Soper.

And there's a young man by the name of Jake Bell that comes in here that knows how to play the guitar pretty well. Jake Bell is a great man. He might keep that secret from you, though. I don't know. Yeah, he didn't tell me about that. He's a little shy about it. Yeah. But he's good, and he's got a bunch of different guitars in his room.

He's always jamming on something. That's amazing. He's getting jacked, too. He's getting in shape. He's taking it more serious, getting a little more intense in the gym. Yeah, him and Owen. Owen films intense in the gym. Him and Owen. Owen films. And Wyatt films.

Wyatt films making a comeback. Where'd the films thing come from, dude? Why'd you start calling him Wyatt films? Are we live yet? No, we can't be. Yeah, go ahead. Okay, my bad. I'm sorry.

I started calling him Wyatt films because of... Lachlan, right? Lachlan. Lachlan calls me by he calls me Kenny Williams and then he calls Wyatt Wyatt films so I'm just used to it the stirrets always call me Mark Bell yeah mmm they address me as Mark every time it's a little weird yep it's like Mark Bell what are you doing today Mark Bell we're coming onto your podcast I'm like that's weird use my full name but okay yeah my name

yeah Lachlan always makes me feel famous. He comes in the warehouse or wherever I'm at, and he'll just come shake my hand and be like, Kenny Williams. I respect it. When I brought my daughter in, I think it was you, I think a guest, and then Wyatt. Everyone's just being nice, and they all kind of came up and said hello to my wife and my daughter.

And then afterwards, Stephanie, my wife, was like was like hey what'd you think about all those guys and she thought she remembered kenny she's like those guys are big yeah i was like sick take it kenny making everybody else look big right yeah yeah yeah on the topic of big things uh do you guys cold punch this morning at all or no i did did. Did you? Did not. How'd you feel? Great. I fucking love it. I felt emasculated. Have you ever really

looked at your... Did it just kill you? Oh. Have you ever really looked at your dick when you come out of the cold punch? Because usually you're outside

and usually you have short time, but have you ever gone to a mirror and looked at your shit? I don't think I've ever once. So this is the reason why I don't cold punch naked. It's just too demoralizing.

Yo, yo. So yeah, I cold plunge. My kids just, I don't know, they just cruise around the house too randomly. So I'm like, okay, that's weird. Luckily, I have dogs, not kids. But what happened was I cold plunged. Then I was like, you know what? It was a cold morning this morning, as you know.

Went upstairs, went to go shower. My girl was in there. She was doing her makeup because she has to get ready for some shit. So I pulled my towel down and I was looking at my shit and it was a cold morning this morning as you know went upstairs went to go shower my girl was in there she was doing her makeup because she has to get ready for some shit so i pulled my towel down and i was looking at my shit and it was just fucking peanut it was just like it was i mean you're like she can't see this no i was like look i swung it around like how do you feel about this she's like it's cute and then i was like she's like i kind of just stopped yeah i stopped i was like this is what gives women the ick you know what i mean what do you do shit out of fun and then they're just like i'll never unsee

that yeah she'll never unsee that baby dick that's true that's what cold plunging does to you man but it feels great either way it feels great recovery whatever it takes yeah being on the reef like uh you know you only have your own parts so you're unfamiliar with other people's parts and so if you see like a little tiny shrunken dick and you're a girl you're probably like what the fuck is that like why is that like that like i don't i don't like i don't like when it's like that way you know but i don't think anybody likes when it's that way just so you know ladies yeah none of us are pumped about it at least it comes back all you need is a little warm water and it just wouldn't that be the worst thing ever

like dudes just had to always avoid cold there's like dude ah damn you hear what happened to so and so dude they went and got cold their baby dick for life oh zap you. Okay, by the way, we got 69 people watching now. That was quick. So guys, we're going to start taking your questions. We got Kenny Williams here for Antibiotic Activities. You guys got to be following Kenny on Instagram.

Yes, go follow him. I put it on my story. Also, there might be people I know in there. Ooh, hopefully. Good. But you've lost how much weight recently like i mean 120 pounds 20 24 5 pounds 25 pounds and how long the three weeks for what what's going on prep i'm 16 weeks out this week yep How'd that weight drop so quickly? I don't fucking know. Passion?

I don't know. I really don't know. I was just telling Mark about this. I just really cleaned up my food. You didn't look fat. I felt fat. It's way bigger than you're used to. You've only been over 240 pounds for the last couple months, really, right?

He was 250. I was almost 260. Yeah. Now the truth comes out. Yeah, it was rough. I couldn't breathe. Sex was hard. Everything was hard.

Wait, how was sex hard? Because you're still like a good 250. So what made what made sex difficult well i don't know triceps getting tired i don't know if this person's gonna watch this but i will say i just sweat he won't much i sweat she might but i sweat so much it's so uncomfortable it's like after i'm done i'm like fucking like it's on her this is tough this is real i'm sorry she got a shower drops of sweat right on it yeah i just apologize i'm like fuck this is just what i'm going through right now

okay that's what i'm going through the benefits of jujitsu is like the guy can like sweat right into your face it's great it's disgusting yeah i'm used to it but i don't think she was she had a new experience i want to give you guys a heads up. So we're going to be answering your questions. What you got to do is we're going to be giving away some stuff from Viore, which is a clothing brand that we rock with, Vivo Barefoot, Within You

Supplements. We're going to be giving away stuff for some people who ask questions at the end. But if you want to get your prize, you need to come to Discord, because some people want some stuff from the last one, and one person got their ears to play a hostage tape, but a few other people didn't message me.

So, your prize goes into the ether, and it's never coming back to you unless you win again. It just goes into our pocket. It goes to our pocket, pretty much. So, ask your questions here, we'll answer them, we'll get to them. And if you leave a super chat, we'll get to that first, but there's no pressure to leave a super chat. We'll still try to answer as many questions as we possibly can.

And, Seema, when did you make your most gains, I guess you'd say? Like you were like 210 or something, I think you said, or something like that when you were playing soccer when you were young. At my peak playing soccer in college. You went to like 230, 240, like in a small stretch of time, I think, right? Yeah. So how it happened was I started lifting at 13 because I had to stop playing soccer. I'll try to keep this short so we can get to these questions. So I lifted at 13. From 13 to 16, I got up to around 220 at 16 years old. But I was able to gain that weight because I think I started at 13, maybe around 175, 180 pounds. And when I was 220, it's not like I was a super lean 220.

I had some body fat on me. But when I started playing soccer again, I dropped down over the next few months, maybe around a year. I got down to like 195. And then when I was in college, I really worked on trying to be a little bit bigger on the field. So in college, I got up to 215 on the field. So this is 215 while running around, sprinting, playing soccer, practicing multiple times a week, and strength training. After I got injured in college and I couldn't play soccer anymore, that's when I started focusing on lifting again. And then within the next two years, I got

up to 240, did my first bodybuilding show, went down to 220. When that off season got up to 265, 220 when that off season got up to 265, 265, and then cut back down to 229, 230 for my last bodybuilding season in 2015. So yeah. It seems important, like gain your size when you're young. You know, I think you did something, you're doing something similar. You're going through that process now and Seema's way older than you, but you're in the middle, you're in the middle of this process. And I think some of the weight that you weigh now is probably going to be similar to what you weigh probably for a long time like you might in bodybuilding you might keep you know ratcheting up and you might um move through the ranks of bodybuilding maybe be a pro bodybuilder and stuff someday but you know ideally

you'll probably kind of land somewhere within the weight that you weigh now you'll just be leaner at the weight that you are right now yeah yeah that was kind of my what my goal was this last bulk this is that that was the heaviest i've ever been uh but i think like 220 230 is where i'm comfortable at but after a bulk or like i don't just where i feel best at just feeling like if i was doing stuff that like you were doing you maintain a good ass physique all the time and you're doing stuff you like i would be like 230 i got you but this off season i just pushed it hard and then now i'm in prep, so it's like... What's the body weight right now? 224 yesterday.

I didn't check today. And then what did you weigh when you were young, when you first started lifting, and how long did some of this take to... How young? Like 12? Yeah, take us back. Like when I, like 12? Yeah, take us back. I probably started at like 170, 175 when I first started lifting. Playing baseball and lifting.

Yeah, but by like junior year, I was in like, I bulked my junior year of high school. That season I was like 220. And then I didn't like how I looked. So senior year, I was like 195. I did like my own little mock prep. So I was super lean that whole year. So you started getting into real bodybuilding at that point. And paying attention to the diet and everything.

Yeah. And then after that, in college, that's when I just fucking bulked. I got super into it. I broke my hand. Yeah, yeah, yeah. And then that's when everything went downhill. I just fucking quit baseball. I dropped out of school.

And then I fell in love with lifting, bodybuilding, and then I came here. And then that's when I just— You guys got a similar story. It's pretty cool. Yeah. You guys both ended up getting hurt in the sport that you love, and you had to kind of shift gears, and you shifted gears into something awesome and got jacked.

Yeah. And that's cool. Yeah, I'm loving it. I'm loving it. What do we got for questions? All right, we're going to start with 5 a.m. because I think there's some good necks at this table. We got some people with some good necks.

Are neck exercises necessary or will your neck proportionally develop with the rest of your muscles over time? You do some neck-specific stuff, Kenny. Yeah, it's a little skinnier now. Shut the fuck up. Your body is Morphea. No, no.

When you cut, your neck gets small. I swear to God. Yeah, your neck does look small. Your neck does. Dude. No, dude. No, no, I'm for real. My neck has came down, I know, because I measured. Hey, you're a real one for that, man.

It's weird, though. The three of us yesterday were like, man, Kenny's neck is getting so thin. Yeah. Which is weird. We brought it up yesterday. That's fucked up. If you guys actually said that... No, we didn't.

You have like side neck. Like it's different than just traps. You got like the side neck thing. Pretty cool. I don't think I have side neck. But neck, I will say. He's got this thing. What?

Mm-hmm. You know what I mean? That extra thickness. Yeah, but I think you should train your neck because I was obsessed with having like – I would see like a wrestler or a powerlifter like Pete Rubish with a thick-ass neck. It just made everything – it just made you look more – Pete Rubish was all neck. Yeah.

It just made you look – Neck hall of fame. Yeah. It just made you look more physical, and I always wanted that, like wearing a T-shirt and your neck hugs the fucking loop or whatever. But I didn't get that from just training. I didn't get that from deadlifts. So my neck, for like three years, everything else was getting bigger, but my neck, I was so insecure. I was like, fuck, I have a noodle-ass neck.

So that's when I started training it, and then it improved yeah i yeah i would totally agree with that i over the years i didn't do much neck like neck specific work but my neck was okay um but within the past two years i started adding more network and especially this year i've been adding more network because like as time goes by with jujitsu and all the ways that you have to roll on top of your neck and then we had um fuck what's his name wrestler american hero jay angle when we had kurt angle on the podcast seeing his neck but seeing the first off the injuries he had and how things could have been worse if he didn't have a big neck i've really i've really told myself you know i'm going to make this neck real fucking thick and strong so that you know i'm older i'm still going to be grappling i want this neck to be able to handle all that shit what's the name of the thing we have in the gym

that little plate loaded thing do you remember strong neck the strong neck and you use that quite a bit right yeah yeah yeah i use that basically just for you it's basically like a little weight holder and it's got a little pad on it and you just uh let your head go off the bench and you move your head like side to side or uh up and down as you lie down on your back or lay down on your side right yeah yeah yeah but i started i saw a video that super training posted before i got here with josh bryant and it was just you did it it was just a body weight i've been oh oh hey now i'm busting my drink all over myself keep going man it's like he got mad yeah

just slammed it down I don't think he liked that he didn't like you talking about Josh Bryant yeah I don't know what he has against that guy what exercises were they doing it was just body weight like on the floor you just do these

this way this way, this way, this way. And I did those sophomore year all the way until now. So for like, I don't know how many years that is, but that's a lot of years. Training the neck is actually really interesting. I've noticed that when I do even just a small amount of neck exercises, let's just say I went through two different movements. Say I did the one that we said where you have the weight on your forehead and the one where you have the weight on the side of your head.

If I do like two sets of both of those exercises, my whole entire back and my whole body feels different. Have you noticed that from neck work? My whole spine feels better. And even doing the iron neck and doing some of the twists. I don't use that thing that often, but sometimes it's just in, in the gym kind of set up. And, uh, I've used that before you, it's kind of funny cause it's like a cage for your head. It's like a helmet and you'd like pump it up.

It makes it look kind of silly, but you turn your head side to side and, um, there's something that feels really good about it. And there's something that feels really good about it. I know that I've been to some seminars before where there was some Russian lifters at the seminar, and they were explaining how they would do a lot of neck work before the movements that they were doing. They said it helped stimulate the central nervous system. So I always thought it was valuable. Nowadays, I do a level of neck work every single day because I like the iron neck. I'm getting a new one.

A new one's going to be coming in. But you can do network with like a band. Like what I'll usually do is I'll put a band around my head and I'll have it like on a pole. And if the band is the tensions this way, I'll do retractions and I'll do turns this way. Then I'll turn my head this way when the with the band again facing that direction and i'll turn into the band slowly do really high reps and i'll do that all around uh kind of simulating what you do with an iron neck but with an iron neck you can add more resistance so that's why i really like that one but like you can do a level of neck work every day it just depends on the intensity of which you do it. Follow Josh Setledge. Follow Josh Bryant if you're looking for more stuff

on some neck work because I think it can be really valuable. Yep. And for any grapplers, I have neck work in the Untapped program that just came out. So you'll have your neck work there too. All right. So also, anyone in here

right now, 87 people watching, if you can, this live will get out to more people if you just click that thumbs up. So click that thumbs up. Let's see if we can get that up to like maybe 50 soon. And we're going to keep answering your questions. 5 a.m., you're on the list for the giveaway at the end of the show. I want to also mention that, Kenny, you train a couple things like multiple times a week, right? You train a couple things, like multiple times a week, right?

Obviously, you're training chest and shoulders and so on once or twice a week. But on top of that, the smaller muscle groups, you're getting to quite a bit, right? Oh, yeah. When I do cardio, I do either calves, rear delts, abs. I always sneak something in. Most of the time, it's calves because I'm obsessed with having... He sends me videos. He's like, I'm working out behind your back. You're sneaking this in. I'm going to be in the rear delt hall of fame.

I do. I do. I sent him a video of me doing standing calf raises the other night. How often do you do calves? That's good that you do it. A lot of people skip them. Every fucking time I can. Cavs are blown up too. Yeah. The calves can grow if you touch them I can. These calves are blown up, too. Yeah.

Your calves can grow if you touch them, guys. Yep. I just posted something on my story, and my cat, I sent it to you. But the calves are looking decent, so I'm excited. All right. We got a fun question, and then we'll move past this one. Pat Project family, we love beef on this podcast. We talk about it a lot.

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What strategies can be used to put an end to hardcore porn addiction? This question comes up every few lives. So, like, what you guys got? That's not funny, really. I mean, we've all gone through it yeah i stopped watching porn how long ago yeah how long ago i didn't keep track but a long time ago i just i just felt like i was like damn this is one a waste of time yeah and energy and it also just fucking gave me a way different like view on sex tell me how how so just unrealistic shit like thinking it's gonna be some crazy fucking like you when you're just

watching something that's just insane it's not how it's really gonna go it's more like yeah when you first watch porn you can kind of get off to just about anything but as you watch it longer you'll get into probably more and more quote-unquote weird shit yeah and it's just not that i feel like it's just it's not real no it's there's no connection there's just just a whole lot of fucking which is i mean if that's your thing cool but i just had to stop watching it yeah no i agree like so so so like did you would did anything help you stop watching it because i know for me like i'd stop for a bit and then i'd i'd be sad one night and be kind of bored and not just pull up and whack one off and be like right so what strategies did you use personally because i didn't even know you stopped that's that's dope yeah light your laptop on fire

yeah no i just fucking i i don't really have any advice. I just stopped. Okay. I literally just stopped. I was just like, I don't. And, I mean, when you don't fucking beat your shit all the time, I just have more aggression. I have more energy to use throughout the day.

That's what it feels like. Yeah, I agree. I don't know. I think there's some people that can probably watch it and maybe not get as Some dead messed up and yeah like that. I think people can I guess use it what it's originally intended for which is like kind of like a fantasy of some sort a nice quick nut Yeah, you know no strings attached. Yeah yeah i don't think it's like super problematic uh for everyone but for myself i remember hearing i think it was on a podcast where people were talking about porn and the porn industry and they were talking about like sex trafficking and stuff and they started getting into more details about that and they started talking about the ages i'm like i'm fucking out i'm not watching that shit ever again because

you know i got a daughter that's you know 16 so i'm like i'm like this just doesn't make any sense i don't want to i don't want to put any uh any attention towards that industry or give them any credit or it's not even money but i would watch it you know um so i was like i don't want to be part of that yeah and a quick strategy for this guy real quick is that you know, just clean up your feeds a little bit. Because it gets easier to not get sucked into the vortex of fat asses and Latinas and all this kind of wild stuff. Why are you smiling so big? It's just, ooh, it's just, ooh.

But it grows. You're smiling because it grows. No, but if I'm being real. Specifically Latinas. All kinds. There you go. to be real. Specifically Latinas. All kinds. There you go. We're inclusive. We're inclusive.

Brazilian, yeah. Brazilians. But the thing is, is like, if your feed is constantly like, ooh, self-improvement, ass, self-improvement, ass, ass, ass, ass, ass, ass, ass, ass, ass, oh, shit, I'm on Pornhub. You got Kenny thinking over here. I was going to say, my feed is all men. I swear to God. It's all men bodybuilders.

I swear to God. Self-improving muscle. Yeah. There you go. Well said, because what I was going to say is porn is kind of like a, I don't know, it's like somewhere else that I don't even know like how to get to that location. Like it doesn't exist in my world right now because the feeds are all clean. So the only time I think about it is when somebody else kind of brings it into, you know, my feed or whatever.

But also like kind of along the lines of what Mark was saying, like, yeah, you don't want to quote support the things that like, like there's a reason why it's free, right? Like there's a reason why it's free right like there's a reason why it's so accessible there's a reason why there's a lot of people that say no it's fine go ahead because somebody or some entity is trying to get men to like not be as like enthusiastic as not as aggressive you know they're trying to calm everyone down and make everyone go take a nap and to see you can look at a lot of things that way like when it comes to food like why is the cheap shit like so bad for us or why is the bad stuff so cheap because they they want us eating that stuff so for me when i look at it like that i'm like yeah no fuck that like i'm not gonna be part of the people that get sucked into that bullshit i look

at a lot of stuff like that like even little shit like being on the airplane when they give you like whatever bullshit they hand out yeah i'm like i'm not part of that group like you i don't want anything from you don't give me that i'm not eating what everybody else is eating i'm not doing that you know yeah better than you yeah that's right yeah and if you think that sounds crazy wait to wait till you hear gil headley about vasectomies on the episode we just recorded guys guys oh my god circumcision yeah sorry what did i say vasectomies on the episode we just recorded. Guys, guys, oh my god. Circumcision. Yeah, sorry, what did I say? Vasectomy. Oh, sorry, I meant circumcision.

Well, I was just thinking, am I wrong? No, no, my bad. Guys, for me personally, and we'll get to, there's actually a super chat. Someone thanked us and there's a super chat that was questioned, but that Gil Headley episode that's coming out, I believe on Monday, Andrew? Yeah, we'll do it Monday. Guys, oh my god, Gil is amazing. It's probably my favorite podcast of the do it Monday. Guys, oh my God. Gil is amazing.

It's probably my favorite podcast of the year. Yeah. Easily. Easily. Same. I think it's my favorite podcast we've ever done, period. Shit. Really?

Yeah. That says a lot. You've done a lot of fucking podcasts. Yeah, it was amazing. All right, two quick things. A super chat from Boaz. Oh, the biblical food. $20.

Just saying thanks, guys. I've recovered a ton of injuries by using tools learned from this podcast. Fashion maneuvers from Human Garage and Chris Godowski have been a highlight. Do you guys do any fascial maneuvers? Thank you, Boaz. Mark? Do you do anything injury-wise, Kenny? I actually never even heard you.

Have you had injuries from lifting? No. Good. No. Just a broken hand. But that wasn't from what about a little tweak in the back from dead lifting or something back in the day or something um actually i did strain my quad jake was behind me i was squatting i just went up to like i went from like two plates to four plates is it recent it was cold no this was like three years ago

and then i was squatting came up and then it was like three pops and i dumped it and then i was like fuck i'm done i'm out how do you then i was fine how come you think that's so how come uh you think you're able to avoid injury um because i think avoiding it is like the greatest like like that's the, you know, it's good to talk about these tools to help you overcome having like soft tissue issues or something being slightly strained and all that kind of stuff. But it's great just to avoid the whole damn thing altogether. Quick thing, though, too. This is a milestone right now. I think this is the first time we've had like 105 people in the room.

Nah. The last time we had like max of 99. So right now there's 105 people in here. Kenny, don't forget your training thoughts. People are going crazy hey yo thanks people thank you buddy all right kenny uh i just listened to my body for the and i also think um i've always been pretty i can't say i did anything for like my mobility because i've always had it so it's always been pretty easy but i think setting a super solid strength base for like my mobility because i've always had it so it's always been pretty easy but i think setting a super solid strength base for like four years just allow and i didn't i always like wasn't

trying to have any weak link so i'd train everything lower back a lot of hamstrings neck everything you could think of i train so i think that making sure that there's really no weak point not even muscle size but just like strength like you don't look like you have weak points thank you yeah but yeah i just think that i know you know going into stiff legs or something like that if my lower back isn't strong enough my hamstring might go or something might go so i just train everything i trained everything for four years super hard like uh i guess you'd call it power lifting it was like power building kind of but also just the main thing is just listening to my body like i know when i can i can feel when i can go deadlift seven plates yeah but if i'm not in that head space if my body's not feeling like

you know what's pretty crazy about you is that you could go do that right now yeah yeah that's an interesting thing like your body um i mean you you train hard so it makes sense but like you could go and squat six plates maybe seven plates yeah with a good warm-up right now ish which is pretty wild yeah it's hard i don't know it's hard to i think it's just um i want to say it's a mental thing because i in my head not to be like a douchebag but when i'm just to myself i'm like there's nothing that i can't do so if i really wanted to go deadlift seven to eight plates i could do it if i wanted to jump on a super high box jump i

could do it i just gotta i don't know i think it's just a mental thing and avoiding um because when you worked out with stan that was pretty wild like you haven't gone that heavy in a long time and out of nowhere he's making you do these heavy ass uh and it's all raw no sleeves no belt yeah that was interesting yeah so that i kind of just i don't know i just i'm like all right i'm just gonna do it i feel like i can do it so i'm just gonna fucking do it if i can't i can't but there hasn't been too many situations where i'm like i'm gonna do this and then i fail so i'm just listening to my body i want to be making those noises like stan yeah i definitely did make some noises.

We did some free squats before. I don't know how many plates we did. I think it's on the slide before. I want to rewind to something that you mentioned, though. You mentioned Mark asked you about mobility, and you kind of said, I've always had it. But you were an athlete, dude. You guys worked on that type of stuff, I'm assuming.

So when you say you've always had it, do you really mean you've always had it, or you put in the work for it at a certain point in time and you've maintained it? It's hard. I think, I don't know, because even in baseball, my biggest issue was the coaches telling me to train and do certain things for mobility, and I would just basically, I wouldn't tell them to fuck off,

but I would do what I wanted, which is deadlift heavy-ass weight and train like a bodybuilder the whole time i was playing but i could always like we would we would go to a i don't know there's like a specific uh workout type of coach guy that my coach would send most of the kids on the team to and uh i would just would just fucking hate it. But when it came to like, all right, we got to test our jumps, we got to do this, I was always on point with that. So I was like, why?

I've just kind of always been able to move that way. I don't know how to explain it. Gotcha. I'd say what I believe is probably true of a lot of people is that one of the reasons why some people pick and choose certain sports is because of their, um, their like affinity to do it in the first place. So,

um, when I was young, I was like bigger, I was heavier. I already was into lifting and football was like a natural choice. And then, so therefore I didn't pick gymnastics. I didn't pick something that would have a lot more, I guess, athleticism to it.

But to answer the question about the myofascial release and stuff like that, I do that all the time. I think all three of us, Nsema, Andrew, and myself, all do some type of soft tissue work tissue work on something it seems like nearly every single day right i'd say yeah yeah and i'd say that the thing is is the reason why i find it so powerful is because being human you have this routine and it feels great but then you kind of stop doing things for a little bit of time. Those sucked. So good mornings? Yeah.

Those are three plates? You guys went through four. Jesus, Kenny. That was tough. But the thing is that I always notice when I do my fast release after not doing it for a while, I'm like, wow, wow, movement feels so much better and smoother. Why don't I just keep doing this again every day? And I go on a stretch of doing it every day.

So there's a level of it that we do every single day because it's so good. I'd say mess around with the fast maneuvers from Human Garage because you might find certain things are pretty helpful. But, yeah, myofascial release and pressure, super helpful. And we just learned that from Gil Hedley, again, another person that kind of stamped that in, podcast coming out on Monday. And also I would say, like, you shouldn't have to feel like that you need to do those things all the time. It's nice to go and do them. Yeah. But see if you can try to get to the root cause of what is causing that problem. to feel like that you need to do those things all the time it's nice to go and do them yeah but see if you can try to get to the root cause of what is causing that problem maybe you just need an extra

day off of jiu jitsu maybe you need an extra day off of running maybe you need to back off your lifting sounds like kenny is like super in tune with his body and how he feels so i'd imagine even though you love all the stuff that you do um and you're probably not going to really back down, you'll probably make different choices of exercises if something hurts, right? Yeah. Yeah, for sure. Especially – yeah, I did that the other day. the exercise or i will do go lighter and do some type of like set intensifier and then just call it there and then hope next week it feels a little bit better but but one thing also this is the last thing i'll say about this i like the way you look at those things because sometimes when people ask

do you have an injury like someone would sometimes categorize that thing you're talking about your pec as an injury but you're like you you you get these tweaks but you know how to work around them i think we all get these little things but we've we've been doing this for so long that like you know that you can train around it you know that you can slowly increase intensity if you go you won't go too hard to injure it you can train around it so it can heal then you can keep pushing that's how it is yeah yeah all right quick super chat um and then it's a question it's from jp503 thank you would barefoot shoes be good for kids in basketball if they can run faster barefoot or would they be more prone to injury yeah i think it can be great i think um ben patrick um has created a shoe for

basketball i don't know if he makes them for like smaller kids and stuff yet but um you know i think uh the the problem the problem sometimes is is that like if you find like a barefoot style shoe um it might not be for volleyball or it might not be for basketball so it might be missing some components it might not have the ankle stability or something like that that uh that may be a basketball coach or somebody is looking for. But I don't even know how much of that stability you actually need. A lot of what we formerly knew about shoes has been just kind of total bullshit. So I think having a shoe fit is probably the most important thing, and that's the way that someone is going to be able to strengthen their feet and their ankles.

Are there any kid's shoes over there, Andrew? Like what do they have for the kids? Yeah. Because I'm wondering like – They have like – Because they don't have – do they have sports shoes? Oh, are those the kids' options? No, fuck.

Click women's. Those are women's. It moved on me. I know they got like some dope boots. Oh, yes. Oh, shit. We're looking at some Vivo barefoot. But they have great shoes and they have shoes for kids too.

Yeah. So it doesn't look like they have anything that would fit a for like a basketball court yeah no yeah but like i said i think these are for really like small little little little kids uh what was uh anya anya's reviews uh check out her blog she has a lot of barefoot shoes on her website i wouldn't be surprised if you typed in like Anya's reviews and searched for basketball that I'm sure you would probably find. Something. Because she talked about everything. We asked her questions on the show about basketball and about volleyball and all kinds of stuff. Derek Pearson, do you use baby oil on your muscles, Mark?

This was specifically to you. He wants to know if you use baby oil. And you probably have, right? It's coconut oil coconut oil right that's what we've been using now actually when i first started bodybuilding here i still think he was probably with me looking back but chris i was posing yeah chris bell i was posing out there and he was like oh you got to do this with the lights so we did something with the lights and then in the break room there is a bottle of olive oil And he was like how long ago was this this was like two years ago? What's your brother into dog and he was how old were you?

I was 20 no I was 20 okay, maybe 19 But we thought that's going south for me dumped a whole bottle of olive oil I swear to God. And he rubbed it all over me. Chris Bell? Yeah. Why am I just hearing this story? I don't know.

He's like, Kenny, this is good. No, I swear to God. I swear to God, that's how it went. I don't think he was trying to be, you know. Like, what's that thing that's poking me from your pants? Yeah. It's my phone. I was like, you know what?

Maybe he knows a thing or two about olive oil. Well, did it work did work there you go so yeah it made me shiny monounsaturated fats is what you're saying yeah yeah kenny's over here talking about his assault and we're laughing i'm joking you're sorry some beef tallow next time i'll be a little bit better. There was like tons of bottles of olive oil outside. Guys, we just got a $400 super chat. What? Are you sure? All right. Ginger Elizabeth won't let me order from Canada anymore. Super chat for the staff.

Oh, it's from... Oh, Matty. Yeah. Matthew Balcombe. Matthew Balcombe. Oh, he's a goat. Yo. Ginger Elizabeth is fucking unreal.

Yeah. They make cookies and all kinds of other stuff. Amazing. Damn, Matt. Chocolate shop in the area. Matt. Thank you. Holy shit.

Well, guys want to get off the mic now? We don't really need to do it again, right? I don't fuck with you. Amazing. Oh, man. Damn, dude. I'm a little speechless right now. Yeah.

You're that totally Florida-esque. Well, I'm torn, you know? I love those cookies. What is a super chat? A super chat is when somebody can send in five bucks, ten bucks, whatever. We'll answer the question first. This guy sent 400? Yeah, Matthew Balcombe.

You don't know? No, I know. I follow him. Yeah. Have you ever tried a beef tallow? You mean rubbing on himself? Because that's the real secret. And SEMA and I will show you.

Light's got to be a specific way. Super good for your skin, legit. And SEMA has a really good for your skin. Actually? Yeah. All right. I'll try. Yeah, I forgot.

Andrew will take the pictures. It's going to be great. Perfect. I'll come out of retirement for that. We'll go live. Improving your sleep quality is as easy as shipping your mouth. And what I mean by that is putting some tape on, breathing through your nose will increase your sleep quality. It's no longer just something that only the bros do.

It's now been researched and people understand that if you can breathe through your nose while you're asleep, you'll have better sleep quality and you will wake up more rested. Hostage tape is also really awesome because I know what I used to do. I used to use a little bit of a cheaper tape and every time I'd wake up in the morning, the tape would be somewhere else on the bed or on my face, but it wouldn't be on my mouth anymore. But hostage tape, if you have a beard or if you don't, will stay comfortably on your mouth all through the night. And if you're someone who has a problem breathing through your nose, hostage also has nose strips. So you can place those on your nose while you're asleep, or if you want to be like one of those Hermosi guys, you can wear it during the day. Andrew, how can they get it? Yes, that's over at hostagetape.com slash powerproject, where you guys will receive

an entire year supply of mouth tape and the nose strips for less than a dollar a night. Again, that's over at hostagetape.com slash powerproject. Links in the description as well as the podcast show notes. All right. I'll ask you this quick question. There's a lot of questions, guys. Oh, man.

What's your opinion on Oshkod Slaughter? I've been rehabbing it for like four months and it is better. I'm happy for you, dude. What do you recommend for jumping plyo progressions? I had Oshkod Slaughter on both knees. That's what took me out of soccer

when I was 13 years old and I had it for three years, but I wish I knew to do something for my knees. Because if you can just slowly bring tension to that area, minimize jumping, right? And just do things like in the ATG app, there's like the zero program that Ben has for people with no equipment. You know, those Peterson step-ups, minimal knee flexion, just getting tension in there, that will help over time. Slowly progress. And then if you want to start jumping, which I would say, be careful with, with Oshkosh Slaughter, because a lot of people, it goes away with time. But when you go back to like hard lateral movements and jumping too soon, you could really aggravate things. Just take it slow. I would say maybe try jump roping a little

bit. That could be something that could allow you to just get a little bit of tension there. But Oshkosh Slaughter is usually something that happens and it goes away after your growth spurt finishes. A lot of kids usually get it within a growth spurt. I got it in a growth spurt. And when I was 16, which is when like I got close to my peak height, that's when it like really minimized and I could start playing soccer again. But the thing is, is don't stay away from pain. Try to, you know, get stimulation to those tendons and ligaments in the knee. Handle it pain-free and progress it slowly.

It will go away over time. Yeah, I had it in junior high. I had just like a growth spurt, just like every other teenager that had that experience. But I ran away from it. I didn't move at all. But it did get better. And I'm not saying like or i'm not saying to not do anything about it but i am saying is that even somebody with zero effort was able to

just let time pass and i got over it so it's just a matter of time before you do as well yeah growth will what growth will um definitely make it go away does it hurt it hurts i had it in both knees like i tried playing soccer through, that shit for one wrong movement. And like, you're fucking on the ground, writhing in pain. Yeah. And mine also was like sensitive to the touch too.

Cause it was like always swollen. There was a bump there. Like I still have a bump on both of my knees from Oshkod slaughter. Yeah. The Oshkod slaughter bump. Yeah. Shaq had Oshkod slaughter. So we're in good company.

All right. I'm trying to find a good picture of it, but I couldn't find anything. Cause it can look, your knees can end up looking kind of weird, right? Like it almost like an extra bone sticking out of it you got a bump on both knees sam okonola had ashkod slaughter you know a lot of people well not it's just like maybe 10 of people something get it but yeah yeah this is a question that i can think can be

applicable to everyone but someone asked in reference to jiu-jitsu is creatine appropriate to take for a post jiu-jitsu workout or is it just for lifting funny? I just recorded something saying that's when I take it. Everyone should just take creatine at any time You don't take a post jiu-jitsu. You can take it in the morning I don't think there's any fucking just as long as you get it in get it matter Yeah, I would say one thing though the bigger you are maybe try taking a little bit more creatine I take 10 grams of creatine a day, but I'm 250 right? So it's like you should probably be taking more creatine than like five grams you know what i mean um

but like most people three to five grams work but if you are heavier take more creatine you can you can utilize it used to be so expensive yeah i'm so old that i remember when it when it first came out how expensive was it i don't remember exactly how expensive it was but i want to say it was like 50 or 60 bucks for like a little tiny like tub of it damn and uh they would tell you 60 bucks yeah and they would tell you to take like i think three grams and it would tell you like in the beginning you would take 10 grams a day for like five days or something like that and then you could take it down to like three grams but i think that was a way of just like selling you on like the fact that it was expensive you know they were like trying to minimize your damage i guess yeah i got some stuff coming out with nootropics

depot but i say i take it afterwards because i just don't want a lot of stuff in my stomach when i go to jujitsu so the least you feel creatine before i just i in general don't want like anything extra in my system like at all okay like sometimes i do get a little nauseous because i'm moving so much okay and it's also like first thing in the morning so like the little the least amount of stuff i can have in my system the better gotcha mark jace from jason v that new total carnivore protein is fire got three bags to give as gifts to my college age nephews who follow animal-based diets they're gonna love it no doubt nice yeah Nice, that's sick. Yeah, I love that product. I'm just saying, went firing right through it.

I need to get some more. All right, this is a question from Hernan Martinez. What do you tell someone who always cramps up during workouts even though they hydrate? Hmm. Sometimes a muscle cramp is... Sometimes a muscle cramp is like you're not that familiar with using that part of your body in that particular way for example I think some people listening right now that are tight in certain

areas could think of they could get themselves in particular positions and cramp like even if I wanted to I could flex my hamstring and make it cramp. I don't know why, but I could like shorten it and bring my heel up towards my butt and I can make it cramp. So some of it's just familiarity with certain exercises. A cramp is not a bad thing. If a cramp kind of locks down on you and bears down on you, that can really suck. It can be super painful. on you that can really suck it could be super painful but like uh when you're stretching or you're trying to work on new ranges or new mobility you're going to feel these like little tweaks these little but those those things are good i think they're good to um they're good to

work through but you do need to be a little cautious and a little careful um graham was somebody that showed me this like you know he would show me some exercises on the floor and stuff. I'm like, my toes keep cramping. He's like, that's okay. It's not a bad thing. And I'm like, oh, okay. Okay, yeah. Okay, just kind of deal with it.

Just breathe and relax and kind of work on it. So there's going to be certain movements that you do where your body is just going to want to cramp. So sometimes cramping is also tightness. And so what I have to be religious about is, I mean, last night I just, I didn't sleep well because I went out and ran. It was later in the evening and I went about seven miles. And then when I got home, just the recovery, just it takes me a while to recover from a run. And I needed to like stretch and move around a bunch because otherwise I'm going to lay down go to bed and wake up in the middle of night with some crazy cramp and has nothing to do with hydration it just has to do with tight muscles so for this guy you

know I would suggest that you try to get some mobility move around a little bit as your exercise you don't have to necessarily like stretch stretch but move around a lot electrolytes can also be helpful because like some people are actually electrolyte deficient even though they're drinking a lot of water so electrolytes are something that i use every single day i'm assuming you use electrolytes like you know that could be one of your answers but like mark mentioned it's one thing that i like to do is even when i tweaked my hip recently when i'm doing rehab stuff i'm trying to get that area to cramp. I'm trying to get as much, like if I'm trying to like tighten up my hip

and then get it to seize up and then kind of work through that. I kind of like massage the cramp out. So I try to keep that area tight and just move around with it. Because what I notice is when I'm able to do that, the cramp goes away and then I have full access to that range.

Same thing with the hamstring. Like when doing hamstring stuff, I'll get it to cramp or even bicep stuff. I do that. The cramp goes away, and then I have full access to that range. Same thing with the hamstring. Like when doing hamstring stuff, I'll get it to cramp or even bicep stuff. I'll get it to cramp, then I'll move around in the cramp and become more comfortable. Then that cramp will go away, and then I have access to that range of motion with that muscle. So that's kind of how I've used cramps to help myself move better over time. Yeah, that's what a therapist will do, right, when they're working on you is they're going to apply some pressure to you. It's going to be super uncomfortable

and they're going to kind of keep working through that knot or working through that spot. I get some gnarly. I think I definitely have a sodium. You can do that thing, right? Yeah, it's on my Instagram. I definitely can do it when I'm lean, but I found out that it's just an electrolyte imbalance.

The only person I know that has this is Joe Stetics, and he said the exact same thing. It's when either your muscles are cold. Is that what you're talking about? Yeah, that. So that happens in all my muscles. All your muscles? Yeah, it happens when you, like, let's say i'm i'm laying in bed i'm laying in bed and i'm just

my legs haven't moved for a while or it's cold yeah when i lift it or move that muscle it like but you can cue it with certain muscles it's harder with like quads yeah but with chest all you do uh which is what joe aesthetics basically said the same thing i was like it clicked i was like fuck that's a lot of times i have to sleep with uh i gotta sleep with like sweats on like with pants on yeah because the same thing if my legs get cold i'll cramp really yeah and i don't like to have blankets on so it's weird it's a weird like i gotta like try to figure out how to like i don't mind having some blanket on, but I get too warm a lot of times with a full blanket. So do you sleep in just sweats and no blanket?

I have a blanket on now because it's cold. Okay. Sometimes, like even in the summer, if we crank the AC up and it's cool in our room, I'll get a cramp because my – it's weird because I'm like – our room i'll get a cramp because my it's weird because i'm like i don't you know i you would think you would get a cramp from being hot right because you're you would dehydrate but something happens to the muscles where the circulation is a little weird or different at that point i think it makes sense it makes sense yeah good question uh hearing that rum aesthetics thank you appreciate you brother oh for our people who have kids, King Lear. We have 109 people in here.

Thank you, guys. Glad you're here. For anyone here that hasn't heard, by the way, we're answering your questions. And at the end of this, we are going to pull names out of a bucket and give them some cool stuff from Vivo, Within You, Viore, maybe Hostage Tape. So that's what we're doing. So click like, ask your question. We'll try to get to it. I have two boys under the age of two.

I found if I push training too much, I've got no energy for my kids. If I throttle down training, I feel physical and mental health drop. Any suggestions? Much love from, where's OZ? Oz?

Is this some of the mythical place or is that a, you know, where's OZ? Like a prison? Right? Isn't that a you know where's Oz like a prison right isn't that a thing anyway y'all got kids so he's got two kids under the under two boys under two hey the first thing I can mention or right away is like maybe get an app and just have some weights at your house um it's not super inexpensive but you can get um those sliding dumbbell things you know the the

i forget what company makes them um but you can get like a dumbbell rack that goes up to like 50 pounds increments of like five pounds each and um like adjustable dumbbells you mean yeah okay there's bow flex there's power blocks there's all kinds yeah yeah still exists yeah oh yeah i want to say the bow flex ones i mean again it's not cheap but it's like 500 bucks i mean that to me that's like that sounds amazing to have that amount of weight and have access to training at all times yeah rogue makes some dope ones too. And my wife's been getting way into lifting more recently. She's been doing a lot of Peloton workouts. Nice.

And I think that people think that you need a Peloton bike or you need a Peloton treadmill in order to do Peloton workouts, but they have all kinds of workouts on there. Or even you can check out our good friend Jason Kalipa. He has an app with NC Fit. Or even you can check out our good friend Jason Kalipa. He has an app with NC Fit. A lot of the stuff on these apps will require minimal equipment because they know that people don't want to spend a fortune and not everyone has access to a full garage setup. But to me, it's like Miranda Ulroyd is somebody else who has – what was her garage? I can't remember. Maybe you can look it up.

She has an app as well. It was a parking lot. Yeah. Something parking. Street parking. There you go. Street parking app that gives you workouts every day. A lot of people have them, so look into that. I think that that would be your best

bet. Maybe you're thinking like, man, I love the energy of the gym and so on but that just might have to be like put on pause for a little while yeah i'm currently actually still trying to figure out that balance with one two-year-old and my wife takes care of a majority of the time so what she does is she actually she does like beach body workouts still you know very minimum equipment she can get depending on how much time she has she can get in and out in like 20 minutes and feel good for the whole day um for me personally yeah no i 100 feel you like i was hanging out with my son last night and i fell asleep with him in my arms as he's

watching like a cartoon and then i snap out of it because he like you know yells at me because i fell asleep um so yeah i'm still currently trying to figure it out. But one thing when it comes to the lifting, I said this recently because I referenced Giancarlo Badoni. When he's talking about like technique and, you know, like getting what he called like the wheel spinning, you know, the initial like learning process of getting that going is hard to get that wheel spinning. But then after a little bit, it's already going. So you just kind of tap it and keep the wheel spinning. It doesn't take as much effort anymore. That's what your fitness level is right now. You're not going to lose everything because you take a week off like I just realized.

You're not going to lose it as fast as you think you're going to as you're going to. It's going to take a little tap to keep that wheel spinning. So don't feel too guilty for missing time in the gym because it's not going anywhere and being there for your family is like the most important thing anyways but i do understand because it does feel like shit when you can't get that like you know again iron therapy as cliche as that may sound or as you know bro as that sounds it does make you better but like i said it's not going to go anywhere if you miss a day and i'm personally am still trying to figure it out but i've realized that like that mental shift of understanding, it's not going to go anywhere if you miss a day. And I personally am still trying to figure it out.

But I've realized that like that mental shift of understanding that I'm not going to like fade into the abyss if I miss a day. I think another option, too, would be to just I know he said he's tired, but you might have to get used to it for a little while. Just try to exercise when they're sleeping, you know, try to exercise when they're sleeping and try to do that as often as you can and then communicate with your significant other and say, this is super important to me. I got to stay on track with this. I only have to do it twice during the week and one time on the weekend or something like that. You don't barter a little bit and hopefully your significant other has their thing that they need space for too. And you can say, I'll take care of the kids during that time. And hopefully you can help me out during this time so I can get my shit in. I'm going to keep this short.

I have no kids, but this is something that I know I'm going to continue to do when I do have kids because I do it right now. We always talk about microdosing habits and microdosing movement. I have base block trainers at home, so I have those parallel bars at home. I have some kettlebells. I have a slant board. Um, so literally whenever I'm home, I might be working. I'll get up. I'll do a few chin-ups on my bars. They're right there in the living room. I'll do a few chin-ups. I'll sit on the slant board. I'll do some squats and I'll hold myself in a squat a little bit. Then I'll go and I'll do some more work. I'll go hang out with my girl. I'll go outside, jump rope for a little bit, like a minute or two, go back inside, do whatever.

The thing is, is those little things throughout the day, at the end of the day, you actually maybe got 15, 20 minutes of good movement, but you're able to spread it out, right? So I imagine if you got these little two-year-olds running around, finally they sit down, maybe you can bang out a few chins, bang out a few swings, bang out a few snatches and get right back to them. You don't have to do the workout in one segmented piece of time during the day. And it is an awesome thing when your kids see you do it. Exactly.

They might join in with you, those little guys, right? It's probably better than the actual workout itself when your little two-year-old starts trying to do push-ups or sit-ups or whatever. It's really cool. They're pretty strong, too. You'd be surprised at, like, the weight that a little kid can pick up. Or you ever see those videos of, like, babies hanging from shit? Yeah. They got crazy grip.

Yeah, they do. All right. Guys, this is actually really sick. Valerie Page. Love the show. Been listening for four plus years. And I attribute my 90-pound weight loss journey to many of the habits and positive mindsets I have picked up over the years through your podcast. Now, a question from Valerie.

Do any of you regularly eat keto bricks? I bought some of Mark Bell's keto bricks and I'm wanting to know the best way to tackle these beasts with your steak shake or any regularly consumed protein. I absolutely fucking love keto bricks.

I love them, man. It's a juicy, juicy thing to consume. So if you're somebody that's on a ketogenic-style diet, then I think they can fit right in really well. The hard thing for me is like for some reason like whatever amount something comes in, I feel that I have to eat that amount. So like I can't like break a piece of – I mean the keto brick is perfect to like break a piece off and just eat that. But for some reason, like I got to eat the whole brick, which is like 1,000 calories. No one is making me do it, but it tastes delicious and I just want to keep doing it. And that brownie batter one that he made with the steak shake is like – it's crazy.

It's very, very good. Shake Shake is like – it's crazy. It's very, very good. So I would say if you can figure it out to try to eat like a quarter of it here or there, maybe half of it for the entire day I think would be good. But a keto-style diet, I have always loved ketogenic-style diets. I think a keto diet that is kind of low in calories I think can be amazing. I think it can be – I actually think it can be a lot better than, you hear so many people talking about these kind of like five-day fasts. I think a low-calorie keto diet for five days would beat the shit out of a five-day fast. I think it would

be superior in a lot of ways because that's what you're trying to do anyway when you're doing a five-day fast. You're trying to promote ketosis in a lot of ways but a keto diet would also be like anti-catabolic as well so you would be able to hold on to some of that muscle mass but yeah keto brick just be careful like i wouldn't smoke through two of them every single day maybe just like a half of one each day would probably be good yeah i'm trying to find it but real quick what's up just in case some people are saying they're getting static audio do you how many some people well anabolic activities and one other person said static Andrew, real quick. What's up? Just in case. Some people are saying they're getting static audio. Do you? How many some people? Well, anabolic activities and one other person said static.

And then another person said it's static. Well. But, oh, well, it's fine. Maybe Wyatt's just fucking everything up like he always does. Yeah, what is he doing? Being Wyatt. Wyatt's synonymous with fuck-uppery. He's probably on some old internet cable thing.

Ka-ping, ka-ping. Joking, Wyatt. We love you you're you're g uh i was gonna say um dj uh our boy david webb he would break he would break down the keto bricks and like melt them and then put them in like different molds so that way you don't blow through an entire brick in one shot yeah so then you have little like i don't know whatever mold candies. Yeah. I love them things. It's time to step up your wardrobe.

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All right. Question from Francisco Rodriguez. I'm currently having issues engaging my inner thigh muscles and have more, have my outer and hamstrings have been overcompensating okay i've started doing single leg lunges any other tips to engage in more i'm going to quickly suggest that i think that you should figure out ways to like isolate this area because films when

you do lunges oh another kratom for Kenny Kratom. I'd say figure out ways and movements that you can use to isolate them. So if you're at a gym that has a lot of machines, you can do the bad girl machines or the adductions, seated adductions. Talking about adductors, right? Yeah, yeah, yeah. Because his inner thighs is adductors.

So you can do those. You can do banded adduction, putting your foot through a band and doing those. I've mentioned Copenhagen's before. Those will really light up your inner thighs and those will isolate those areas. And when you're able to isolate them and get them working on their own, you can then take that and then move it into a compound movement. Something like, not many people do this, but I think it's great for the hips and the groin and the adductors is the horse stance squat. many people do this but i think it's great for the hips and the groin and the adductors is the horse stance squat um the horse stance squat is when your your legs are almost in like a table

top type of position and when you go down you're lengthening and you're lengthening your adductors and putting them under load of whether it's a barbell or a dumbbell that you're holding it's a compound movement you're about to you want to have it i'll take a little bit but that would be my suggestion kenny i know you probably do a lot of stuff for inner thighs since it's good for your bodybuilding, but do you have any suggestions for inner thigh stuff? Yeah, I like the— I already have some Kratom tea that Mark gave me, so I'm not going to finish this, or else I'm going to get too fucking mind-bulleted.

No, luckily my adductors grew a lot from sumo deadlifting and when i would squat in powerlifting it was a lot of like i would be wider and use my hips and that got a lot of i don't know they just grew yeah a fuck ton but i would say sumo deadlifts uh the copenhagen planks like you do and yeah the good girl bad girl machine is a solid one i would say that uh i think there's some benefit in the hip flexor in there somewhere because to flex that muscle and to get that area to like pop when you do like a flex it kind of starts with like driving your knee forward a little bit you drive your knee forward and then you turn your leg out a little bit right and that's how you get that's how you get some of that so if you have any access to like those

machines in the gym that people use um that kind of that roller thing that people use to like kind of do like a high knee movement or sometimes they'll put it behind their knee and they use it for the glutes that machines like that are amazing multi-hit machine yeah the multi-hit machine and you could pull it inward so i would uh suggest trying to do it from a couple different angles yeah a couple different angles all right um a question from amanda serrano or sereno also guys we're at 59 likes. 102 people in here. If you haven't liked the video, could you help us? Maybe give us a like. And also, I'm going to mention this. The new Paris Sandal is going to be coming out soon. It's stretchy. It's super

comfortable. So if you guys like the old Paris Sandal, this one's actually different because you can literally slip this one on. It's not on the website yet, but it will be. So I want to let you guys know that since you're here on the live. Second thing is, if you guys do listen to the podcast on audio platforms, I know right now you're on YouTube, but if you do listen on Spotify live. Second thing is, if you guys do listen to the podcast on audio platforms, I know right now you're on YouTube,

but if you do listen on Spotify or Apple, could you give us a review there maybe when you get a chance? Not right now. You don't have to do it right now, but whenever you get a chance because that helps the podcast grow on audio and we want to keep growing.

So thank you guys and now let's get to the next question. Weren't we like third or something on fitness recently? Fourth. Fourth. Yeah. Yeah, we've been moving on up. Almost podium. Almost. Hey hey but we've been top 10 for like four years now how about maybe with each like you guys on button

you guys on button the shirt this isn't a strip show mark oh this isn't fucking vanilla and chocolate and then the hat comes off every 10 likes. From Amanda Sereno, question. What are some ways to get more food in you when you're full from consuming high-protein meals and water throughout the day? You guys know how to eat. Let's go, fatties. Let's go.

Ciao, ciao, ciao, ciao. Blend your food. No, go. Go for it. What's up? Blend your food or no go go for it what's up blend your food deep in the off season i would blend chicken or chicken or or or or i would do a steak shake which is when when i thought about i was like i'm fucking i can't say that word i was like i'm fucking stupid you're riddled with yeah yeah i'm like why the fuck am i blending my chicken when i can just have a steak shake so i was like all right i'm gonna just replace it but i think shakes uh easy like food that's palatable bone broth in the in the rice like that tastes good yeah easy there's easy shit like yogurt you can do so much that's

easy to get down a good way to uh eat more food if you're trying to eat clean or healthy is just to combine stuff together. So you have like – if you have steak, steak is great, but it's kind of – at a certain level, especially a leaner steak, it's going to be harder to get down. So if you have a steak but you have some uh bell peppers and some onions that makes it easier to eat if you have some rice with it now it's even easier to eat if you have some beans with it now it's even easier to eat so try to just you know find combinations of stuff that makes things easier cheese is a great like uh caloric you know calorically dense food andrew loves fat-free. I had some the other day for the first time in a long time. Dude, it's fine. It's fine. It's good enough.

This whole podcast, I was like, I was having a good time. And you just mentioned that you did that. I just felt like this just disgust at you. At least I didn't spray. I can't believe it's not butter spray on it to keep it from like turning into plastic because that is a thing. I can't believe it's not butter spray on it to keep it from like turning into plastic because that is a thing. Also, maybe she could look at the food she's already eating, right? Make sure it's not shitty. If it's like, you know, when I was in the off season, I was eating a lot of red meat.

Yeah. A lot of bullshit too. I told Mark about earlier. And if you just maybe, you know, change it to a leaner meat or something, you'd be able to get all that food in rather than being stuffed and then trying to get more of it in. You can just change your protein sources here and there. Vertical diet is great for that. So the bone broth recommendation and the monster mash is awesome. But Stan Efferding's book or just try to look up. I think Stan did almost an entire version of the vertical diet which he mentions

this to people but i don't know if they you know you can go and support him you can spend 100 bucks or you can just watch the seminar that he did uh in iceland with hapthor where he basically explains everything for free it's on the super training channel yeah and we also did all on youtube yeah we did one here at super training. So you get all that information. And Stan did a great job explaining to people that you need to have the right nutrition behind you in order to have great workouts. Really important. All right. Cavs. Next question from Jackson Sproul.

I'm out in SEMA. Join in. What are you guys doing? Cavs? We're doing some calf raises. Calf Hall of Fame. All right. Let's all fucking join in.

I'll do seated calf raises. I'm getting a pump. I took Cialis before this. Oh, yeah. My face is probably red or my lips are bright red. Yeah, yeah. You're quite red. I thought you were wearing lipstick.

But guys, this is a microdose. What we're doing right now, you can do this at your office. You could do this somewhere. You can do your calf raises. This is making me feel high. Yeah, I took too much cream. Yeah, because you guys are like floating all i want is just for somebody to check into the podcast right now they just have no idea like why the fuck are these guys sticking our dicks underneath these guys what are the old 70s names for pussy?

Like Beaver? What else is there? I don't know. Oh my God. You people and your weird names. Okay, so Jamie Alba. Oh, actually Jackson Sprout. I recently cut 30 pounds to compete in my first two BJJ tournaments next month.

I have a problem. How do I approach putting a size on at the end of the tournaments without getting too fat and losing all this process? Progress. Okay, so Jackson, I don't know how you cut. I'm assuming that you cut food a lot. You started doing a lot of cardio. Maybe you've been going to the sauna. So you probably lost a good amount of water weight in that 30 pounds.

But I would suggest try not to balloon back after your tournaments and just start eating a bunch of fucking food. Okay, so you really should be paying attention to what you're eating right now so that when you start increasing your food intake, you don't just start eating double that amount of food. That's what most people do. They'll be, I'm about to compete. I'm going to cut. They cut their food drastically. They don't pay attention to how much they're eating because they're so focused on the goal. They don't pay attention how much they're eating because they're so focused on the goal.

And then when the goal is achieved, now since they have no goal, they just start eating whatever. They start eating to what their appetite says. And their appetite is like eat a fuck ton of food. Then they balloon back in 40 pounds and that's do it again. So try to eat maybe a little bit more than you were. You can cut the cardio expenditure a bit. But just make sure that your performance is feeling good on the mats. You're not overdoing it in terms of food. And you really have to be mindful. This is one of the things where you got to pay attention because most people they're like, oh, that's too hard.

They don't pay attention. They eat to fill and then they gain a lot of weight back. You got to be mindful about how much you're eating so that when you start eating more again, you're not going to balloon back up and just give it time. I would just say too, I mean, cutting 30 pounds is a lot of weight and a lot of people, they like to cut that amount of weight because they want to be the heavier person, the weight class, or the, you know, they, they, they want to, they, they want that, but I would, it, it, I have this ultra heavyweight thing, so I'm not going to go to any lower weight class, but I think that you should try to compete where you feel the strongest, not just to where the weight class is

right so you know you might feel better only have lost only like having lost 20 pounds and if you feel better truly you will compete better at that weight um so that would be my suggestion i think it's very strenuous um i've coached a lot of people in powerlifting and they would want to get down to these. These are like bigger individuals. These are some big, big dudes. And they would want to get down to a particular weight class when they're going into like their first, second or third competition. I'm like, you don't have enough experience really for this to make any sense. And the amount of weight that they were losing was pretty excessive. So I would kind of urge you off of that to try to drop that amount of weight.

I would rather encourage you to feel good and to feel strong. It's one less thing to worry about going into something. If we're just talking about a couple pounds, talking about you manipulating your body weight by just a small percentage that's not a huge deal um but i've seen many lifters they uh let's say they're going for the 242 weight class and they weigh like 260 um they gotta lose they gotta uh lose 10 pounds during their training cycle and then they also have to figure out a way to dive down to 242 last minute to compete. So you're already at a disadvantage because during your training cycle, you're going to be losing weight,

and then you're diving your weight down last second, which shouldn't have that much of a negative impact on you, but it does. And even worse is it has more of a negative impact on you by losing weight when you're in like a training block. So this guy was saying jujitsu, is that what he's doing? Jujitsu, yeah. So I can't even imagine like being in jujitsu and being in a caloric deficit just seems like it would be, I don't want to discourage the guy from weight loss if that's like a major goal of his, but I would put one over the

other i would i would put one over top of the other i would say my main goal is to lose weight and i'm going to kind of just weigh what i weigh at this tournament because if you try to force yourself to weigh in way lighter than you are now 30 pounds lighter like that just seems pretty severe so i would suggest going more with like 15 pounds sounds reasonable within like 10 week period or something like that there we go anybody else or all right um shoot i lost my place sorry guys bear with me trying to find the next question somebody was asking about kenny's forearms oh yeah Kenny's talk about that you got some fatties mm-hmm thank you what about him how do you grow up man what do you do for I like to do dumbbell

wrist curls in the morning when I before I do cardio so I'll just do I'll just do not like that I don't jerk off anymore I wasn't even So I'll just do, not like that. I don't jerk off anymore. The thing is, I wasn't even thinking that. I just think that that's pretty cool. You do these workouts outside of your gym session. You're like, I do my wrist curls before I go and I do my cardio. Oh, yeah.

That's what I'm saying. Since I was super young, I was insecure about anything that looked like it didn't match. My my neck didn't match, my delts and stuff, so I had to bring that up. So now I just make sure I fucking train everything. Tibs, forearms, neck, jaw. Wyatt Films has this gum. Oh, yeah, mastic gum. I have mastic gum too, yeah.

So I'm on top of it. But yeah, in the morning when i hit cardio um i'll do like four or five sets if i'm feeling great maybe like six or seven sets of wrist curls calves tibs abs then go do cardio on top of regular arm training okay the great thing about kenny is he just loves it yeah he's loved i write all my like obviously i have a program um but as far as like my morning routine like i write everything out the night before like i'm gonna go to the gym do the stairmaster i'm gonna do four sets of forearms four sets of calves i might do like i might write in the notes like full range of motion or like

drop set i'm just i just get excited about it you've write in the notes like full range of motion or like drop set I'm just I just get excited about it you've been messing around with some full range of motion stuff yeah yeah like more like you're you're not like I've never seen you doing like short reps or cheating reps or anything like that but you're doing like you're do you're exhausting like how much range of motion you can implement into an exercise right yeah yeah yeah yeah so yeah i still have feeling i still follow the program i'm on but i will mess around with different ranges of motion like the other day just for fun i went on the smith machine at this other gym and i almost touched my ass to the ground so i'm doing like different that was like at the end of the workout though like uh full range

push-ups with dumbbells like j house does where your chest goes like way past where it would normally go on a traditional push-up stuff like that i don't really do it on main movements i do those like how i know i'm supposed to stay tight i don't really go too deep with like the safety bar squats and stuff because i'm going a little heavier but all my accessories i've been messing around with full range of motion i'm way more sore i feel fuller throughout the week i'm getting more stretch marks which is good for me something i something i noticed with uh people that have wide backs and wide shoulders is they're really able to do a lot of cool shit with their shoulder for me it's like my shoulders are a little bit more stuck

i think from maybe being like more of a bench presser so like when we were doing some of the lifts today we're doing like a bent over row you were able to really uh i guess like protract your shoulders relax your shoulders almost like push your arms like almost away and off of your body. And when you did that, your lats went whoop and went flying out. Yeah, so I've been enjoying it. I've been listening, even though maybe some would say I've shit on him a couple times in the podcast or just not agreed. I have listened to like seven Mike Izzertale podcasts in the last two days.

He's winning you over? He's a great over. He's, he's a great man. I like him. I was going to ask you when you're, you're like mapping out your workout for the next day. Like, what do you do to a lot for,

or I guess to calculate the time, like, let's say you're going to have, I don't know. You want to be there for three hours, but you're like, shit, I have X,

Y, and Z to do. So like, I know it's from experience, but like, how do you advise somebody if they only have like an hour's worth of time like obviously you don't want to write all these workouts and then you get there you're like shit i got through like three of them i fucking failed for the day like how do you do that i would say i've been there a couple times but i would say obviously

just just weigh some weigh some stuff out as you're there if you get to the gym and you're like fuck it i only have an hour because i gotta get home sleep meal prep and stuff then i would pick what you're gonna get the most out of for that day so let's say it's uh like i've done this where it's i have to hit legs don't have much time i got this done like 45 minutes i did two sets. I just did the bread and butter movements and left. So I would warm up maybe with like a lying hamstring curl, do two working sets, go on to hack squats,

finish with one last movement, two sets of each, super intense, and then leave. And I could get that done in like 40 to 45 minutes um or you could do the main movement like me and mark have talked about just do the main movement let's say you have a deadlift day do deadlifts for an hour leave the next day do your accessories or train twice a day but for people that are short on time just i would just do the main movement and then finish the rest the next day or however you want to set that up to get that in. But don't overthink it because then you're just going to stress out. You're not going to put as much intensity and effort into that session.

You could also just say, fuck it, I'm going to cut this in half and then just do the full workout the next week. One of the most amazing things you can do is just one exercise. One exercise most likely would probably turn into two anyway but uh let's say you go in the gym and you're supposed to train legs and you do a couple sets of leg press you do like three sets and you're like man this is feeling really good stay there you know finish out finish out a couple more sets on there and have that just be the one thing that you did if you're short on time and get the hell out of there. It can be absolutely amazing sometimes to do it that way. Yeah. I've, I've done that too. Like a back day, kind of like we were talking about earlier,

just do pull-ups, like maybe like a, some type of pull down, pull up, pull down in a row and I'll leave. Pop-up family on the podcast. we talk all the time about feeling good, good habits to make sure that your health is in check. And one of the things that's super important is getting your blood work done because you could be getting great sleep. You could be having great nutrition, but under the hood, there could be things going on that you don't realize. So it's always good to get your blood work checked so you can totally understand what's

going on. Now, the thing is also when you get your blood work checked, there's so many different things in so many different numbers that it's hard to tell what's good, what's bad, and how do I optimize things. And that's where Merrick Health comes in because they have patient care coordinators on staff that can help you interpret your blood work and then give you the necessary recommendations as far as supplementation, nutrition, and if you need it, hormone optimization. That'll start moving you in the right direction. Andrew, how can they get their hands on it? Yes, that's over at MerrickHealth.com slash PowerProject.

That's M-A-R-R-E-K Health.com slash PowerProject. At checkout, enter promo code PowerProject to save 10% off the PowerProject panel, the PowerProject checkup panel, or any individual lab you select. Again, that's at Merrickhealth.com slash powerproject. Links in the description as well as the podcast show notes. Yeah. All right. Question from Primal Mike.

Question. I feel like one of my rib bones is moving or tearing against something when I do sit-ups. Have you ever heard or experienced this? I don't have this sensation during other body movements. So, Mike, actually, this kind of stuff's happened to me. I actually had a light rib tweak recently with jujitsu, and I've had this type of injury before. And what I would suggest that you do is, first off, I think you need to focus on breathing deep and breathing into your diaphragm. And you want to, if you're able to get warm, so whether it's getting on an exercise bike, going into a sauna, just get your body warm, get those tissues supple, and then take

deep breaths into the diaphragm and try to feel exactly where you're feeling this sensation. Because when you're able to do that, then you can actually start physically rubbing against that area and just trying to like, you know, you can just get pressure there. That's what I've done for my rib injuries before, and this has been helpful. But the thing is, is you need to give yourself time with rib injuries because they do take a little bit to recover. But the thing is, is if you can bring movement to that area and get those tissues moving, they'll be able to heal faster. So that's why breath, and I'm not talking about breathing up here because most people breathe up here and their ribs aren't expanding. So breathing deep into your diaphragm. So you have

expansion and depression and then tactile feedback. When you breathe, you'll probably be able to feel where that issue is in the ribs. And you can touch that area, massage it a bit. Along with that, you said that sit-ups hurt. And it makes sense because when you do sit-ups, right, when you crunch down, your ribs are crunching down. So you don't want to totally avoid that type of range of motion, but you definitely want to avoid things that cause too much pain. So I would say maybe see if you can do rotations,

something like a cable rotation with your spine so you can grab the cable here, rotate with your spine back and forth again so you can get the ribs moving about the spine will be helpful. Something like the dumbbell pullover is an extremely good movement because it will help you open up, expand your ribs. And when you expand and go in this direction with the dumbbell pullover, take a few seconds. Try to breathe into the ribs. Bring as much expansion to your ribs as you possibly can, to your ribs and your diaphragm. Breathe in there,

come back down, come back up, come back down. If you do something like this for multiple days, you don't avoid it, but you try to use your breath to bring expansion to that area, go to a sauna, try to like sweat, try to get kind of blood to that area. And that's why touching it's going to help. It'll heal faster than if you're not currently doing anything. And if deep sit-ups hurt, don't do deep sit-ups or don't do them fast. But maybe slow down your sit-up and see, okay, that's where it hurts. Let me see if I can move and kind of massage that range of motion. And over time, it will probably start feeling a little bit better.

On a side note, if you have any access to any type of red light therapy, that can be beneficial. I luckily have a red light therapy device at home, and that's been super helpful with these types of injuries, and I use it every single day. If you don't, do all the things that I mentioned before. That should be helpful. See if you can find someone in your area that can take a look at it too. Yeah. Make sure it's not something a little bit more serious, but you need a body worker anyway. It's great to have someone in your back pocket. Make you feel really confident.

So even when you do kind of really screw something up, you get a tweak in your calf or your knee or something like that, you have someone that you can go to that can help fix you up. And Samo, Wyatt Films told me to ask you, how do you like the drink from Chris William williamson oh yeah the new tonic it's good i dig it i try not to drink it i don't drink it every single day um because uh i don't like feeling i guess dependent on energy drinks or stuff to feel productive but it's a really good drink he has good ingredients in here and it's funny he he him and james have done a really good

job with branding because my girl opened my fridge and she's like, oh, what is that drink? I was like, oh, yeah, it's a productivity drink. And she's like, what? I was like, what do you mean? It's an energy drink. I'm like, I guess it is an energy drink, right? So, yeah, it's good stuff, though. I dig it.

I dig it. I think it's something worth a shot. It tastes good. You did a good job with the flavor. It does taste good. You guys want to take two, three more questions? I'm down. Let's do it. I think it's something worth a shot. It tastes good. You did a good job with the flavor. It does taste good. You guys want to take two, three more questions? I'm down. Let's do it.

Okay. Actually, we may be able to take four because I think this one might be fast. But it's from Namatha. And Namatha asks, hey, Big PP Gang, do you have any advice for loose or saggy skin for someone who has lost 88 plus pounds? Congratulations, Namatha. Speaking of Big PP Gang, I saw a video of Ronnie Coleman, and he had a question about his penis. And he answered it, and he said that he was 15.

And I don't know, like, nobody knows what he's talking about. Like he said, he's 15? Like, my dick is 15? That's what he said. And, like, it's like he just, like, left it at that. Like, I don't know if he means, like, 15 inches oronnie coleman had a 15 incher i mean i wouldn't be surprised well but you would also see it on the stage right no you're growing yeah man growing's a real thing he could just go from like 4 to 15 yeah i wonder actually that'd be a good uh susan braxton

question like what is the uh like what can yeah, because you can't make something out of nothing, right? So, like, you know, your dick, I don't think your dick could go from three inches to 12. Man, that squat suit was really, really tight, though. Maybe it could. And he could have just wrapped it around his leg, you know, or just like he could have stuffed it in between his legs, you know, so it looked kind of like a... Isn't that fun, though? Just stuffing it in between and walk around? You guys don't do that? No?

Is it only me? We've got to see if we can find the clip. It was really funny. It was kind of like his body fat comment on Rogan when he was talking about being like... Negative? Yeah, 0.4%. Bullshitting on the podcast.

Yeah. All right, what else you got? From Keelan McKinney. what are the best exercises to work on side fat so he's probably means his oblique not any exercising i don't think i think this shit is cool if you want to like strengthen it but i don't think you should your obliques you're gonna get fucking big just i didn't just diet do vacuums yeah james smith has a great video where he says you know this is the best exercise for fat loss and then he uh throws like a med ball and he's like do this in a caloric deficit and then he like shows

the next exercise the next exercise his whole point is like just be in a caloric deficit and that shit will go away yeah Yeah. I think diet. Yeah. I don't really. Yeah, diet. That's the biggest one. I think we all agree. And I think when you are implementing a nutritional protocol, weigh yourself, look in the mirror, maybe take some pictures, get some measurements.

Maybe take some pictures. Get some measurements. If what you're doing is working and you're self-conscious about the waistline, measure that waistline and see what you can do with it. See if you can get it to shrink down over a period of time. Yeah. I would say, too, when it comes to bodybuilding and bikini sports, I can understand a lot of these athletes avoid oblique work and rotational type work because that area does hypertrophy. And if you're, all you're thinking about is the balance of your physique, it could off balance your physique.

But the thing is, is if you're, if you're someone that's not doing those types of sports, it's not going to off balance your physique that much that it's not worth doing because these people, you know no people in these sports have physical imbalances have movement imbalances because they're all they're thinking about is symmetry again specific for the sport it's not a problem to just think about symmetry but if you want to move well for life do some rotational work do some oblique work yeah these areas will get a little bit bigger but your body will work better like it's weird if you're not doing those sports and you have inactive obliques,

you know, just because you're trying to go for a taper type shape. Build a bigger back if you want a taper shape. But those obliques are a big help in helping you be able to like handle rotational force. And if you have weak obliques, you're easily pushable. You're a pushover pretty much. And you're going to probably tweak your back here and there and stuff like that. Yeah. So for anyone outside of those sports, that would be my suggestion.

Okay. Hey, guys. From J5626. Any tips for growing hamstrings in a home gym without a machine? I do Romanian. Let's go, Kenny. I do Romanian deadlifts, and I built a Nordic curl. You built one Nordic curl bench, but I'd like to add a little more variety.

Kenny over here writes programs in his sleep, so what you got? Yeah, I have a long list. He sends me texts all the time, like, hey, how about this? And it's like this awesome combination of exercise. I'm like, that looks sick. So does he have free weights? Does he have dumbbells? So he has no machines.

He does Romanian deadlifts. So I guess maybe he has some dumbbells or a barbell. And he built a Nordic bench. But he'd like to add more variety, meaning he's willing to add more equipment. Okay. So I would keep progressing the Romanian deadlifts for sure. You can do, even if it's a barbell or dumbbell you could do single leg rdls those are great and i do because i have a barbell and uh some dumbbells at my house

nordic curls but you could do the i'm pretty sure i saw this on mike israel's channel but but put the dumbbell it's a little bit you gotta make sure you start with lightweight um but you put the dumbbell in between your feet you lay it on a bench and you basically curl it you know what i'm talking about like the dumbbells in between your feet and then i'm laying on a bench and i'm doing a lying hamstring curl oh with single leg or double leg? Double. Because the dumbbell is in the dumbbells here. You're just holding the dumbbell with your feet.

Yeah. And you're curling. Oh, okay. Yeah, you got to do it super slow and controlled. So I would do light. But I would also recommend when Jesse Burdick was doing our programming, I would do like 200 banded leg curls, seated and lying. And you could just sit on a bench, wrap it around something,

and you could superset like your Romanian deadlifts with a seated banded curl, and you'll get a crazy pump. Let's not forget about step-ups, lunges, you know, so you have some other options there too to get into the hammies and glutes too. And I want to add this in because when people do hamstring work, most of time when they're doing like let's say someone's doing an rdl or they're on a hamstring curl machine there is going to be one side that's a little bit stronger than the other and without you realizing it you will be pushing more on one side than the other so the solution for this is you already said you're doing rdls at home do a split stance rdl where you're

putting more tension on the front hamstring than the back hamstring. Do the same amount of reps on each side and this will assure that each hamstring is doing the same amount of work and getting strong in tandem rather than if you're doing it bilaterally and both at the same time. One hamstring is always going to be doing a little bit more. That's why unilateral work with almost any body part is going to be beneficial so you can make each side as strong as the other. And also it would be a failure on my part if I didn't mention running. Running will do amazing things to your legs, but especially if you do some sprints uphill or do any sort of sprinting, that's going to do a lot for your calves, your hamstrings, and your butt.

You got a caboose, boy. And sled. Let's not forget about sleds. You might want to get a sled get yourself a sled uh the stealth sled right yeah yeah you get yourself uh that's yeah we have it on uh our slingshot page yeah mbslingshot.com markbellslingshot.com all right quick question from glenn stu revant i have injured my left leg multiple times in multiple ways in jujitsu and have developed some terrible imbalances. Should I just ditch bilateral movement and stick to unilateral?

My friend, yeah, yeah, yeah. I wouldn't say ditch bilateral movement. But I would say that maybe in the beginning of your workouts, do unilateral movements first. So we actually were just talking about the RDL. Do staggered stance RDLs, right? If you want to do a hamstring movement, you can do those ATG split squats. They're single leg movements.

Just try to do bilateral work so that, because one leg is going to be a little bit weaker than the other. But the thing is, is as you slowly work on that leg, you can figure out, okay, what I'm feeling is in my knee here. All right, so maybe I can do a Peterson step up because my knee's feeling weak here on this side,

and you can do that on the other side too, and then you can progress that, right? But then over time, that leg that has had all these imbalances will become stronger. The reason why I'm saying this is because I had surgery, I think, in my left knee, meniscus surgery, and that knee was always weaker than my right. But now I can't tell which knee,

like I have to think about which knee i had surgery and because it's caught up i because i did so much unilateral work so i would suggest yes adding unilateral work and i also have that programmed in untapped if you'd like to check that out where it can get untapped untapped is on the atg app it's on all any app store android or itunes so download the ATG app. And the cool thing about the program is that you can send in video. There are dedicated coaches on staff where you record whatever video of all the movements that I've programmed in. Send in video.

Don't be lazy. Send in the video of your movement. In 24 hours, you're going to get a response from your coach that's going to tell you how you need to fix doing that movement. And then if you join the program, there's a Discord group where if you have any recovery questions, any questions about regressions, any questions about nutrition, taking care of yourself as an athlete. Because being a good athlete is more than just working out in the gym and training. It's about recovering well. You'll be able to ask me all those questions you have in the Discord group. And again, I would say with this guy too, don't forget about the sled.

Yeah. Yeah. Do you think there's any core i don't know is there any correlation to like lower back your lower back strength and hamstring injuries because i pulled my right hamstring three times um and then how did you pull it who was that oh i like, who the fuck was that? No, I pulled my right hamstring three times, and then I was like, all right, well, something's wrong here. I obviously have, like, some weak area. It's not able to hold what it needs to or do the movement.

So I was like, I'm just going to rate my lower back. And I did. Obviously, I rehabbed this on my own did banded stuff unilateral stuff but i really trained my lower back like good mornings back extensions i got i progressed on like hip hinge movements as i'm rehabbing the you know the hamstring and then i never had another hamstring injury so i don't know if i just couldn't it could have been just a freak thing i don't know but i think if you were to sprint as fast as possible you'd blow your hamstring out i mean for lifting though yeah for lifting you'll be fine yeah but lifting is lifting you know

going out and doing the reason why i say that is just because the amount of weight that you have on your body and uh what your body's is used to in terms of sprinting. Like the last time you did your fastest sprint, you were much lighter. So for now, for your body to get used to that, you'd have to go out and run for a handful of weeks before you could probably really go after it without getting an injury in running. That makes sense. Yo, this one from Amanda Sereno again. Have you guys used a Ninja Karimi? I've seen a lot of videos of people using it for extra

ways to get extra protein in, but also using it as a way to not indulge in bad sweets. If you do, use it. What recipes do you have? I know you fatties got recipes, so let's go. And we're all fatties guys i'm making a joke but i would say i'm not a girl so i don't have recipes i just like make it but the

thing is that when you just make it it still tastes amazing i know and then people want they're like what's the recipe it's like there's not really recipes like just threw a bunch of shit in there do you have a ninja creamy kenny no if i'm gonna eat fucking ice cream i'm doing ben and jerry's i'm going in he's still in that he's still in his early 20s. Bro, I'd rather just eat plain chicken, fish, and asparagus. If I go out of my way to make something that good that's still not what I want it to be, I'll just have my regular meal and then I'll cheat when I cheat. It's really good, though. It is really good.

Let me ask you this. This is the thing about the Ninja Creamy ice cream. What if you had a third of Ben & Jerry's in there, and then you had three scoops of protein? The thing is, it tastes fucking amazing. So you can still put Ben & Jerry's in there and have that taste, but you can then have 90 grams of protein in an ice cream, bro. And the volume, too.

The volume. The volume's way higher. Bro, it's so anabolic. Yeah, all three of us have it. We love it. The Ninja Creamy is amazing. As far as recipes go, I pretty much just throw like the full carnivore steak shake. The full carnivore steak shake is really interesting.

If you blend it and put it in the fridge, it turns into pudding. If you blend it and put it in the freezer, it kind of turns into ice cream on its own. Wow. You might need to put something else in it because I've only done that with just water. But if you did that with any type of milk or any type of cream, it will come out fucking awesome. The Ninja Creamy, though, it like whips. It whips it together. I found that collagen, so adding some extra Bub's collagen to the whole thing sort of turns it into this like fluffy,

marshmallowy gum type thing which is actually super interesting it's like lighter uh i'm i mix it uh with the total carnivore yeah the total carnivore steak shake yeah it's fucking amazing and then um with the with the collagen it's like it's weird because you can like chew on the ice cream but it's so good it's so amazing you got to try it oh and then you got to try um banana tastic i think it's called is that a new flavor uh no there's a well that should be a new flavor there's a company um i posted about it uh a lot of times when i make a post people like oh it's just a fucking money grabbers i don't get paid for any of these things i just post them sometimes because they're amazing, because they're delicious. But Bananatastic makes almost like

graham crackers out of green banana. So green banana is a prebiotic fiber, so it virtually has hardly any calories. This stuff is fucking amazing. And if you throw that into your Ninja Creamy ice cream, you're going to feel like you're going to die

because it's so good and crunchy. See if you can find it, Andrew. I'm looking. I can't really find it. I do have an exact. I don't know if I'm saying that right name. Bananatastic. Did you recently post it?

It's not too long ago. But if, I mean, you just search, you probably get to it faster, like on Amazon or something. Or Google. Well, brethren, while you're looking. What, did you find it? No, no, no. I was just going to say I have like an exact recipe for a give it really really really good ram it in our yeah this is like extremely specific so this is hopefully this is what you're looking for but i do 220 grams of

fair life one percent um or actually sorry whole milk and then i do 220 grams of the two percent milk five grams of vanilla extract and then i do that on its own and then on a separate bowl on the dry ingredients i do 40 grams of within you chocolate steak shake 25 grams of swerve it's a it's a like artificial sweetener one gram of xanthan gum one gram of salt uh I mix those up and then I mix those in with the wet ingredients put it in the freezer overnight mix it the next day it tastes better than a Wendy's Frosty like it's freaking incredible um and I I forgot how many like actual like grams of protein because that's like almost two full servings of steak shake so that's like i mean it's got to be close to like 50 grams of protein i think at that point plus the the the fair life

protein has less fat and more protein and it's that shit will i think that'll solve like obesity in america fair life fair life as a base what no matter what fair life you use, whether it's a milk or whether it's the core power protein. That's what I use often for making something in Ninja Creamy, but I'll use that. I will use like either steak shake or the full carnivore shake. I'll sometimes use a scoop of collagen. And then from a company called RXx sugar they make vanilla syrup they make chocolate syrup they make maple syrup they also make chocolate bars they're freaking phenomenal those are good and what they're finding out about allulose is that which is in these products these

are allulose based products is that allulose will actually lower your blood sugar so this is something sweet that tastes delicious it's actually like good lower your blood sugar. So this is something sweet that tastes delicious. It's actually like good for your blood sugar. Yeah. If you've ever had a chocolate reason, that's what those bars taste like. And the brand was band tastic band tastic that Mark just pulled it out. So you pull it up on Amazon.

You can check it out. You guys, I think we can take one more question. Sounds good. All right. There is another really good one after this one, but we'll, we'll hit furry man.

One, one, one, three from furry man. from furry man 113 tips for shin splints obviously tib raises and stuff like that but i also know rest is huge but i'm not gonna stop running still can't find bandtastic b-a-n-t-a-s-t-i-c t-b-a-n-t-a-s-t-i-c huh No I put band like Band camp It's like banana Mark you fucking run it everywhere What do you think man You know some myofascial release stuff can really help

So you know rubbing out the Calves and rubbing out the shins Can be really useful It's also really painful but Jill Miller's ball is soft enough where it doesn't hurt the tips for that absolutely yeah jill miller has some uh balls that you can uh kind of rest your shin on and and kind of dig in there and get the right amount of pressure to get some of that out of there um but shin splints are usually just like they're a byproduct of like not being in shape enough for what you're currently trying to do and people get super offended when i say i get super mad and some people are like but i run an eight minute

mile or something pace and it's still you're still trying to go faster or further than what your body's used to and you just haven't acclimated to that quite yet so there's kind of like a break in period so i think you're mentioning that you don't want to, you don't want to back off of running, but you know, as we brought up in another podcast, don't love so, don't love something so much that it's to your detriment. You know, even, even in a relationship, that's not healthy. Don't love and put so much into somebody that you just become like a babbling idiot and you don't, you don't have, you can't do shit for yourself anymore and things like that. So when it comes to running, you might, you might have to take a little bit of break or just reduce the overall amount of time

that you're running. Your heart rate is a huge thing. So do some heart rate training, do some zone two training look at some of the stuff from mathetone i think that that's important because that is going to dictate how fast you're doing these runs and if you do it in the zone two it's a real casual it's supposed to be a real easy paced run so that shouldn't have any uh negative impact on your shin splints and then of course we got shoes yeah Yeah. You know, get yourself some really good shoes. Vivo barefoot makes some great shoes. Uh, maybe get some toe spacers, um, get your feet out of shoes, uh, as often as possible, maybe run in, uh, the sandals that

we were recommending earlier and, uh, you know, just try to get your feet to be a little stronger. Yeah. And Mark, there's one more question. I think you might have a lot of really good insight in, earlier and you know just try to get your feet to be a little stronger yeah and mark there's one more question I think you might have a lot of really good insight in and then we're done we'll get out the giveaway and then we're out of here guys so thank you guys for joining today's Q&A remember if you guys win you got to be the discord link is in the description so join discord find my at Trent Sema add me send me your email address and your physical address so we can get you your stuff if you manage to win.

Last question from Haley Neal. I'm running and lifting four to six days a week on a ketogenic diet. I've been feeling drained lately, but use the diet to treat ADHD. What would you all suggest? That's super cool. Yeah. Cool. Yeah. Yeah. Running, doing like a lot of activity on a ketogenic diet where you're basically not eating hardly any carbohydrates at all is it can be problematic at some point. So I would say that you're still going to get a lot of the benefits from a ketogenic diet, even if you start to blend in a little bit of carbohydrate. little bit of carbohydrate. So my suggestion would be have some carbs maybe the night before your run. That way you get your glycogen stores up a little bit so you can have some potatoes,

maybe a little bit of rice. If all that seems too much of too far away from your diet, you can maybe just have some berries. You'll have better glycemic control with some berries, You can maybe just have some berries. You'll have better glycemic control with some berries, blueberries, raspberries, strawberries, all those kinds of things. And the next day, maybe have a little bit of carbohydrate, maybe have some honey, something like that. Because just what I've noticed about a ketogenic diet, the coolest thing is like getting close to ketosis and eating enough carbohydrates to still fuel having really good workouts seems to be like the spot to kind of hang out with hang out in and i think that you'll still get a net benefit from uh what you're looking for out of the out of the diet

last suggestion would also be to maybe look into getting some ketones, you know, so just look at like a reputable company and pick up some ketones, whatever ones you think are going to be best for you. There's a ton of different companies out there, so check them out. And that might, you know, give you a little extra ketones while you're still ingesting some carbohydrates, and it might help you with your ADHD a little bit more. I want to add this in since you said you've been feeling drained. The thing is, is like,

if you do feel drained when you're doing something that you really like, it could end up that you've just been doing it too often for a while. And any good athlete knows that there are periods when you've been doing things so much, like Mark said, you don't want to do something that you love so much that you end up doing it to your detriment. So it could be a good idea to lower things for a little bit, maybe really taper down your runs or taper down something on the workouts, but have a week where things just feel kind of easy, where things feel good. Maybe you're not running during the week, or maybe the runs are much shorter, and maybe the lifts are just pump sessions, you're in and out, get good sleep, because what will happen is maybe the next week you have that energy back and you're not running during the week or maybe the runs are much shorter and maybe the lifts are just pump sessions. You're in and out.

Get good sleep because what will happen is maybe the next week you have that energy back and you're feeling really good and then you implement a lot of the things that Mark just mentioned. You feel even better. But sometimes it really like you can't be going every day as an athlete. You got to back off sometimes so that you can recover and continue on and progressing because sometimes it will be injury that takes you out of the battle, not because you haven't backed off. So that could be something you need to do. I only train hard twice a day, maybe once a week. And I try to avoid it whenever possible. But sometimes it just happens.

Sometimes I get the opportunity to lift with this monster over here. So I take that opportunity and then maybe later in the day i run but try not to have double workouts uh too often might wipe you out too all right guys so mark's gonna pick out five names from this uh member join the discord and we're gonna give away some some stuff from viore within you vivo rice and grind which is uh stuff that kenny likes to eat. Kenny can explain some stuff about rice and grind. I had some this morning. It was delicious. Yeah, rice and grind is just basically like cream of rice with less iron and way better flavors.

They have a ton of flavors. They also make Rice Krispie bars and almond butter. They make bars? Yeah. They make butters? They're always sold out, but they make rice Krispie bars, yeah. Damn. Rice Krispie bars? Do they have, like, protein butters? they're always sold out but they make rice crispy bars rice crispy bars? do they have like protein in them?

I think so that's sick what flavor of rice and grass do you think is best to try first? because they have a lot of flavors so what do you suggest first? I like the maple one a lot and I had the peanut butter one this morning and I threw PB2 in there

and Andrew I know you would like that there's a peanut one i like the butter cream you fuckers just left me taco what brown brown brown uh uh what's the tacos good it's good brown sugar cinnamon whatever or the big ass tub we have in graham tuttle's office uh blueberry muffin oh i haven't tried that one but i need to get bring in like a bag or something To get that out of Just put your hand in there and scoop it out After a workout Our first winner was Primal Mike

You're going to win a gift card to Viore Clothing And our second winner was Keelan McKinney So yo both of you guys Primal you're on a Fucking discord so hit me up on discord Send me me your address, send me your email address. Keelan McKinley, send me your address, send me your email address. Third winner, Glenn Sturdivant, you're going to win a pair of Vivo barefoot shoes of your choice.

Send me your address, send me your email address on Discord. Discord link is in the description, add me at TrendSema, and we'll get you your stuff all right mark you pick another name oh yeah we got five winners glen stood hey kenny williams i got a question for you yep are you into or have you been into video games yeah uh what you got well, I do like video games. I haven't been playing them lately. What kind of games? Call of Duty, GTA, Fortnite. Oh, you're a Fortnite guy?

I haven't played in a while, though. I haven't played in a while. Is the new GTA out yet? No, not for a while. It's like 2025. Isn't it like the most expensive entertainment thing ever? Like period? I'm not sure.

I just know that they want to charge differently for it. It's going to be expensive and you can't just buy it once. Oh, they're going to update it or something? Like a subscription type thing. I could be wrong. Hopefully they did change it. That's when my video game career will start back up is when that comes out all right next winner js626 you're gonna win some rice and grind so add me on discord that's cool okay and then send me your address and email

address mark you pick two more names because we have five winners but if one of these people don't get to me then it's gonna follow up to somebody else. What did you grow up doing, Kenny? I know you played baseball. Yeah. Was you or your family into motorcycles or camping or anything like that? We've been camping. Fishing, hunting? Fishing, hunting.

My dad's side is big on fishing and hunting. I've been fishing, but I've never um i've never i've been fishing but i've never been hunting before i've been hunting when i was little yeah i used to wake up but i mean even my whole family is just baseball like my dad everybody loves baseball yeah my dad and grandpa both played a super high level so that's all i really did your uh brother plays right yeah my brother just got a full ride to uc davis to play shortstop sick that's freaking amazing yeah yeah all right and number six this is you you're a fill-in jackson but realize if nobody takes their winnings you're gonna get one of these

things so jackson sproul half winner go on discord you're a half winner so um it's all right you know if one of these guys don't come take their winnings within the next week you're gonna you're gonna win something some people made a career out of being like an olympian alternate so true yeah he's on his way to tru you guys thanks for being a part of this live we're gonna be trying to go live every thursday at a love then yeah hit that bell bell notification so you don't miss it. Hang out, ask some questions. We're here to help you out, and we love your support. Give us a tip before we get out of here. How about let's talk about how to get big. How can somebody listening just turn it around and get jacked and swole?

Prioritize your sleep. Train hard. Don't be in the gym for too long. Yeah, so just maybe, maybe like shorten your workouts, up the intensity, get quality meals that digest well and are high in protein in, and yeah, just sleep and be consistent.

That's, it doesn't matter what you, if you're not consistent, it's not going to work. So that's the biggest piece of advice. And follow anabolic activities. Yeah, follow anabolic activities. Thank you. Alright, strength is never weak. This weakness is never strength. Catch you guys later. Bye!