Mark Bell's Power Project - Gym Bag Must Haves & Level Up Your Training Routine || MBPP EP. 1027

Episode Date: January 2, 2024

In episode 1027, Mark Bell, Nsima Inyang, The Barefoot Sprinter Graham Tuttle and Andrew Zaragoza answer listener questions live. Questions range from training splits, training without goals and mitigating stress from missing training days.   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 Follow Graham on IG: https://www.instagram.com/thebarefootsprinter/   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

You guys' favorite workout equipment. The seated tib raise machine. Thoughts on a seven-day split. The idea is a seven-day split to try to mitigate stress of missing a day. Just don't go with the old-school mentality of, like, Monday's chest day. The next day is chest day, not Monday. What's some essential items always in your gym bag? Your gym bag is like the Harry Potter, the Hermione thing.

It's like an endless bag of fucking, yeah, I know what you're talking harry potter the hermione thing it's like an endless bag of fucking yeah i know what you're talking about yeah i don't know how you fit it all in there but whatever thoughts on training without a specific goal do you know the quote from big roy after he benched 900 pounds at super training he said i have no goals i was like that's the greatest thing i've ever heard in my life how do you structure your training and recovery days for me i don't i don't really structure anything I don't feel pressure that I have to work out. Power Project family, we've had some amazing guests on this podcast like Kurt Engel, 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 and 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. Well, that's what the English people do. They pronounce things with lots of... But then they stick an R

on shit that doesn't have an R at the end. Yeah, Utah. In Seamer. Alaska. No-er. They will put an R after no. Maybe that's the way you get out of not being Alaska. No. They will put an R after no. Maybe that's the way you get out of not being able to pronounce things. I can't say last name. Seamer.

Seamer. You're like, you just go ahead. That sounds so like hillbilly. We should get this thing rolling. Yeah, I'm recording, so you guys want to go live? Yeah. All right, let's do this. We're going live. There's no timer.

I wish there was. Why is Graham here? Are you guys trying to pull a fast one? He's got notes. Oh. Read from page 43. Wait up, wait up. You said...

I can do page four. Dutch cat. What did you call Johnny Sins over here? First off, don't use my stage name in public. I don't have a common name. Before we started, you were saying how you have humongous testicles okay i do have large testicles so give me like a hand like like like how how large like compared to that kettlebell right there that way as much um no so when i met tiana she saw me in the workout shorts ago she's just like i thought

you were fucking joked like whatever you call that the workout shorts ago she's just like I thought you were fucking yoked like whatever you call that well endowed she's like I was kind of worried I thought you were really well endowed and then I realized it was all testicles you're welcome I don't know which way to take that one compared to that kettlebell what are we talking bro

well the left one's bigger than the right one is one of your testicles as big as that kettlebell yeah or bigger well it depends on the day people testicles as big as that kettlebell yeah yeah or bigger no well it's it's like it depends on the day people probably think we have a real kettlebell in the studio here how is this not a real kettlebell one pounder it's a one pound paperweight though you could swing it it's not fake you're right have you gotten them checked to make sure you're healthy i've got i asked mark when he went down to talk to the uh the penis person and he didn't

ask my question which was i i have what would be considered a vesicle, which is like there's one of the veins or arteries or whatever, which way it flows, brings blood to the left testicles, like either blocked or swollen to it. Just like you have like a lot of extra blood vessels in there, too. So that adds to the equation, too. Whoa. But it depends on the day. Sometimes it just goes up and down. The hot or just goes up and down the hot or the cold yeah the hot it goes then you happen to use your cold plunge so the funny thing i i sleep in the nude um and so the only thing tiana sees in the morning is like a cold plunge and she's like i think 90 of her experience is like you got a tiny

penis like it's shrink, it's shrinking. It happens to all of us. Gotta wait until you're with her for a little longer. I think you frightened her. I did. But that's why I proposed because then she stuck locked in.

Congrats. She stuck with me. Paper trail, right? Make her locked in. Yeah. How'd you get on the podcast? What happened? I walked in the room.

This is the thing you guys don't realize. I know where the room is. Sometimes I just walk in here and no one's told me to leave yet. This has been great. And then boom, you're here. Good job. Graham, some guy named Patrick Grobe said,

I love the Barefoot Sprinter. He's the reason I have an eight sleep. Thanks for the recommendation, man. Absolute game changer. Well, he didn't use my referral code. You didn't get that money, did you? No, I think – but that's awesome because I – so speaking of that, I've been looking at the app, whatever. It's been great.

I just started looking the last few days. I'm like, this is really good because I felt really good on Monday and then I happened to look at the app. I'm like, oh, no wonder. You're making some progress over there? go to monday and then i happen to look at the app i'm like oh no wonder you're making some progress over there i well like i i noticed like if i sleep well the numbers the hrv and like what are the heart rates lower and hrv is higher and stuff and i was like wow this is actually really accurate and i was like that's this is cool i guess i don't want to get in the track the trap of oh my thing says i'm you know low but it's generally pretty accurate so i'm a big fan of the eight sleep and

semen told me turned the temperature down. That's been, I've been doing this thing at night called Lufthansa. It's like an Austrian thing. That's where you fart underneath the sheets and then you cover it up. That's a Dutch thing. Oh, okay. What the fuck's Lufthansa? Apparently it's, it's within Austria, but they, they opened the doors and windows at night right before they go to bed.

And so a bunch of cold air comes in. And it's like, that's been a game changer. Because it's like, take about 10 minutes before you go to bed, open up all the doors. And I run around going, Lufthansa, Lufthansa. My room is always freezing. It's like 60 degrees. That's crazy. You can hang some meat in there.

I want to let, okay, everyone that's here right now, we got 42 people in here. First off, we'll be answering your questions. So if you're in the live chat, you can ask your questions there. I'll write them down. I'll get them. We'll answer your questions. At the end, we'll be getting out some good stuff from Vivo, Barefoot, Within You, Supplements. We got something called the Hunkering Stool, which we'll show you guys, but we'll give away two of those.

Yo, we got a super chat. We got a super chat. We got a super chat. And if you do give a super chat, we'll answer those faster than we answer everything else and we'll get to you gunpowder tea guy and then real quick graham if you could just pull the microphone a little bit closer to you just yeah you can pull the whole bass there you go it's coming in hot now there you go see i told you also if you're here hit the like there because that like will help the live gets more people and it'd be cool if we can get like more than 120 people in here today at one time the last time we had like 111 so 120 would be a good goal let's do it

and we're here today with the barefoot sprinter so if you got questions specifically for him give us a little bit of background while we wait for more questions to be flowing in give us a little background on the barefootness well i don't have a foot fetish but i'm interested in feet so that's what's a start uh but you were in a lot of pain at some point right yeah so i've been a coach for ish 10 inch years and that was kind of like a cover story for trying to work on my own body in a sense and so i had a lot of injuries uh ankle sprain patella tendonitis disc issues in my back shoulder dislocations and kind of you know it was one of those things where i was never endowed with much athleticism um but whatever little i had i didn't know how to train so i kept getting hurt all the

time and that made it worse and so then i was a neurotic case of being all worried and afraid of everything and so what kind of athlete were you because you did do some running depending on how you classify it a mid to long distance runner if you want to call that i go back and forth on the idea of like athleticism and running in terms of distance because it's like whenever you have one thing you do. But I ran track and cross-country mid-long distance, and so I wanted to do the speed work

from the sprinters because I'd see their workout, they'd show up and look all cool and do a few sprints and go home. We had like 40 minutes where we were just running around. But I kind of worked my way down to the 4x400 was the pinnacle. But then I rode crew in college.

It was a lot of suffering, a lot of suffering in high school and college. And then, yeah, so I had a background in running, which is cool to see you do it and be excited about it because it got kind of boring for me. I was like, oh, you're running. But, yeah, so I've kind of circled back to that. It took a few years of i don't know i i was always i was never big enough or like i mean you see guys that are six i grew into my body later so when i was younger i was kind of like awkward and uncoordinated and so i tried out for the football team but i didn't you know like i never had any of the contact sports or team sports take off and so

i just kind of ran uh but you don't really develop a lot of athleticism with that path. And then over the course of college, I started to learn how to lift. And about activity, you said, but you never grew into your balls. Not yet. But I figured out how to lift now, you know. So that's the thing. You know what? Here's the rule.

Nice job, Wyatt Films. Tell Wyatt he should go get a job and make some money. But I will say my nickname in high school was Twin Peaks because my nipples were big for my body. So I would – That's great. You got big nipples too. Yeah. So like i would get

the story keeps getting better there were people and they would just love to give me a titty twister they would walk by yeah and the worst is you know it gets cold and i you know you're running and they're like oh it's with pigs and then it's a little titty twister there's a guy who was a year older than me his name is sam he just would torture me just constant like you get ashamed for having a huge package there were guys that at the time they're like look you you're hung like a horse and i'm like it's all testicle i didn't know at the time all the girls trying to make it sound like it's gross and they're like this sounds intriguing well at the time i was watching porn it's i was like i'm not average you know it's like and then then it was like you grow up you're like oh okay

okay before this goes too much we got a lot of questions rolling we should get to some of these um but somebody said let me let me look real quick uh someone said that they'd use your ready to run program to totally get back to soccer oh yeah, yeah. So Amanda Sereno, did Graham's Ready to Run program help me get back into playing soccer full time? Would highly recommend it 100%. Thank you, Amanda. I got to ask you one more question. Make it quick,

because we got a lot of people. That's a hard thing for this man to do. I know. You said it was a cover story. Do you mean that it was a cover story so you could help other people, so you could distract yourself away from working on what you really needed to work on, which was yourself? You know, I think I would learn by teaching other people stuff.

And in some capacity, it was like affording my ability to wear stretchy pants and be in the gym. So it's like, you know, I think a lot of times in life, you don't really know exactly what you're working towards, but you're kind of backing into things. And so I would like, I'm like, I knew I want to be here. I knew I want to work on this stuff, but like, I kind of don't know it. So like we kind of avoidantly pay attention to other people and then like try to fix other people's problems as a way of fixing ourselves.

So I think that's very accurate. Got it. All right. First question from gunpowder tea, please. Let me write your name down. Y'all's this was the super chat for two bucks. Thank you, homie. You guys' favorite workout equipment. What would you guys say? What's your favorite workout equipment? And Power 3 Plus came out and said I was a three-in-one spotty. And he goes, you know, like I couldn't put my toes up.

And I was like, okay. But then he brought that. It's just super easy. You sit there. And I've just been doing dozens of reps every day. The sore next one? Yeah, yeah. It's only $1,000, but it does one thing.

So I've been that and a sandbag. Do you like the single leg tip compared to that one? I personally like the single leg one since you can kind of go in circles. I think that's probably smarter I think what I realized is I have like a severe severe deficit on my left side where like it was just I would I need to do like five pounds yeah like I put the sort of a two and a half pound I feel I started with no weight just just to like get that connected because I think after my ankle sprain that was one thing I never really turned back on things you find out years later and if you guys

don't have a1,000, Home Gym Guys has multiple single leg tip bars where you can put some weight on it and you can do it with a single leg. Have you guys seen this one? Hopefully it loads up quick. Come on. Fuck your pop-ups. We got another super chat.

But this one's dope. So it's basically the same thing, but it's just like a one-sided one. I, again, don't know quality-wise, but it's pretty cool because you can put one leg at a time. So pretty awesome. Way more affordable. Well, if you wait six more months, Mark Bell Slingshot will have it done. Hopefully.

Oh, shit. Really? Y'all are making a tip? No, I'm just kidding. He was like, no, shut up. Mark, what's your favorite piece of equipment? I love a lot of equipment. I think equipment is amazing because it reduces the amount of time you've got to warm up and stuff like that.

But I don't know. I'm pretty simple. I like leg extensions, leg curls, hack squats. You've been doing the ball. Back machine. We give you a firm medicine ball. You've been really messing with that. Yeah.

A million things. Yeah. I love a good like variety um i would say like one of the best pieces of equipment i think that we have in our gym we have two that are kind of like underutilized but we have the single leg leg curl that's uh from atlantis that thing's amazing um but that's like super specific you know what i mean i crammed up like nothing else last week i did i i had to like get off and walk it out i'm just like 10 it hits you in a weird way and then we also have that sore next like back attack thing which is amazing but sometimes just annoying like set up and stuff like that yeah for sure it's it's very expensive but the free motion dual cable machine because you

can do any muscle group very very well very like intense or not intense. High purge-free, you can get strong on it, whatever you want to do. Literally your entire body on one machine. So that's by far my favorite machine. That's the one I have in my garage. How much do those cost? They're like five grand now. That's not awful. For me, for everything I need and will ever need, with the exception of a sled or something like that.

But that's what I use. I think Power Systems makes that one that we saw at the University of Texas. That one that you can just run like for as long as you want. Oh, that big old cable machine. Yeah. That one's sick too. That's pretty neat. And I would imagine that's probably not crazy price-wise either.

No. Yeah. I can't answer this question well. I love the cable machines. But like if I – at home home I have those base bar bars. We can do dips and pull-ups on. I have some kettlebells at home. I have a slant board.

I can get some pretty mean workouts with a lot of that stuff. Yeah. Yeah. Any favorites when you were bodybuilding? When I was bodybuilding? Shit. That's the thing. Favorites.

I used the Smith machine quite a bit. Really? Yeah. I'd be doing like a Smith machine squats. Because like it's a very controlled range of motion. You can really dial in on your pecs, which if you're doing benching or on your legs, if you're trying to just focus straight on your quads. The Smith machine is fucking beautiful if you're focusing on bodybuilding.

But people, for some reason, they think like the smoothest for pussies. Not if you're a bodybuilder. Seabombs using that thing all the time. Yeah. Not if you're a bodybuilder using that thing all the time yeah you're a bodybuilder got another we got fuck we got two more super chats okay guys by the way we got to get the super chats first and then we'll be able to get to everybody else but we'll try to get your questions Graham should get

some of that money I think it's only fair since he's part of the show for sure $11 I first want to say anabolic activities gave us a whole $2 and they said follow a if you're bored of these old guys yapping do you guys want to say, Anabolic Activities gave us a whole $2 and they said, follow AA if you're bored of these old guys yapping. Do you guys want to continue to have a show? I'll fuck with you.

I'll fuck with you. i'll fuck with you dude i can't believe how serious you can look and just like boom like holy okay let's get to the next super chat i love you wyatt uh happy holidays it's definitely uh have slash would you guys ever use Bulgarian-style training? An example, practicing one movement like a deadlift slash squat on a daily basis. I've done them before. I'll say that I did it for a squat every day thing for four, five months. And because I didn't know how to squat and keep tension, I got some pretty nasty patellar tendonitis from it.

And I don't think that's from the training method or the movement. I think I realized at the end it's like I had no tension. I just didn't know what to do. So I'd say if you're going to do it, then make it an art and realize that you play with intensity. So, like, you're doing the same movement, but, you know, is a squat at 20% the same as a squat at 100%? You could arguably say it's a different movement.

So, like, could you possibly, you know? Did you switch up and do like front squats or you know? I yeah, like I would do you know, it was front squat as warm like Olympic lifting focus But yeah, I would do go back and forth between those why the head bobble in there lifting like is it uppity Olympic lifting? No, because I found I did Olympic lifting as much as I did bodybuilding or powerlifting Which is I did it for you know a year-ish and got decently. I bought a handful of products that supported it. I got some calluses. But I know people.

Could you do a clean with 300 pounds? I could do a Hinkley with 315. That was my. There you go. That's some weight. But I know people that can snatch that. So it's kind of like, you know. Yeah.

Like would I ever say I did powerlifting? No, I got a little fat and kind of squatted one time. But that's not like a, you know, like there you know. Yeah. Like, would I ever say I did powerlifting? He's like, no, I got a little fat and kind of squatted one time. But like, that's not like, you know, like, you know, I'll never be able to say I did jujitsu because I'm looking at that guy, you know, it's like I'm 10 years into this thing and I still haven't done it. Carry on. All right. What do you think about this?

I think it makes some sense to try to get good at something. I practice it often. I kind of like these like declarations. I think they can some sense to try to get good at something. I practice it often. I kind of like these declarations. I think they can be useful sometimes. But I always just kind of think of, and then what? That's what I always kind of wonder. Where is it going to lead you? Where are you going to end up?

Is it going to be something that's going to be real productive? You want to do it for a month because you think you want to get more proficient at it. That's cool. But there's also really no rush. So you could probably make the same amount of progress by doing it three or four times a week. It is hard to like toggle the intensity. And I think that for most young people, if they're going to squat every day or try to movement every day, they're probably going to overdo it. So that's where you'd be better off to spread it out a little bit.

You know, I know technically it's not Bulgarian training, but the idea of the microdose that we always talk about, I think is really beneficial here because like, whether it's doing some form of squatting, whether it's doing some form of deadlifting or whatever, you have some days where it's like something very light, but still a deadlift. You have some days where it's like heavier, high intensity deadlifts and you're not killing yourself every single day of the week that can allow yourself to get really good at a lot of things really quickly. You know, like jump roping is something that I microdose all the time, but there was a point where I was like microdosing Nordics. So I, and I still do that. I still do a little bit, some Nordic hamstring curls every day. Some days it's multiple sets of Nordics. Some days it's just only five reps of Nordics or three reps

of Nordics, but I get that stimulus every single day and it allows me, I don't know, it just makes all this stuff really easy. So I know it's not Bulgarian training, but I think the idea is there. I think you can get a lot out of a little, especially if you are trying to do something often. I did two, I guess, I did probably like five sets of sled today, but I did two main sets where I just loaded the weight up basically as heavy as I could sort of tolerate and did two sets. So I think a lot of times people are kind of attached to the idea of like, I need 10 sets of this or 12 sets of this for hypertrophy and I need six or eight sets of it for strength. And if I don't get anywhere near either one of those, then it's a workout that's worthless. And that's not true. All right. Pat Project family. We love beef on this podcast. We talk about it a lot.

All right. We love our meat, but sometimes eating the same meat all the time can get a little bit boring. That's why we partner with Good Life Proteins, which also has certified Piedmontese on their website. But sometimes you might just want to eat some chicken or fish or duck. Duck. Who eats duck? But you can eat duck. That's why if you go to goodlifeproteins.com, you can select their Build-A-Box options and input all the proteins you want. Then you'll select subscribe and save to save money on all of your meat. If you enter code POWERPROJECT at checkout, you can save up to 25% on your subscription.

That means you're going to be saving 25% on all of that different meat that's going to be heading to your door. Once again, head to goodlifeproteins.com. You can enter code POWERPROJECT and save up to 25%. Links are in the description box below as well as the podcast show notes. Another super chat from Drew Eric Hart. Also, guys, 60 people here. Click the thumbs up button on the YouTube, please, if you can. Just click that real quick, and we'll keep getting to your questions.

But Drew Eric Hart, thoughts on a seven-day split, upper, lower, upper, lower, upper, full, full, where if a day or two is missed, there's no stress due to the other days filling in. Sounds good to me. I don't see any problems there. What do you guys think? I'm not big into scheduling much. I just kind of go. What about you?

You plan some stuff out pretty good. Yeah, because that's kind of like saying, what do you think about driving 12 miles a day? It's like, well, where are you going? That's asking the process. It's like, yeah, process is part of it. I think people set process goals at some level having a direction you want to move in so what's his you know i i think uh there's two ways you could look at that it's like figure what you want but um i'm pretty sure like since the type of split it looks like it's a bodybuilding split so he's trying to get built he's trying to get bigger yeah and then i get

i think that's valuable um you know the question would be i think we've been talking about this a bit recently is like if you have to do you know can you maybe maybe the real win is doing getting more with less in a sense is like maybe there's a lack of connection maybe you what if you did four times a week and train twice as hard you know with more more intensity or you know i think there's something to be said for that too because i you know the question is like there's optimal and then there's just are you scratching your own itch for i need something to do every day because the best training program is the one you're not doing and in some capacity and so you know that that would be my thought is like you know if you're missing and the other question is how often are you missing it because like if i

miss a day or two it's like was that every week is that every other week because that probably just means you're you know unrealistic in terms of what you can do but having a revolving thing of like this is the next day and i'll do it when i get back to things you know might be valuable yeah i believe that most people get in two or three good training sessions a week and like if you really if you just kind of think about that and you're conscious that how do you allow yourself to have good accuracy um is it possible to have a good workout every day i would say yes for sure like if you um are maybe thoughtful about it if you do what we're talking about micro dosing um if you have less expectations less expectations

of what it is that you're doing i think for the most part peep especially like someone who's bodybuilding they want to go in the gym they want to be there for about an hour to 90 minutes and they want to like kind of tear the place up. You know, they want to end up with a lot of good sets, a lot of good reps. And when you think about that level of intensity during that week in and week out, you're most likely going to be able to muster up three pretty good days and maybe one or two other days that aren't great. And I think you want to try to limit those other days that aren't great

because you want to try to maximize the days that you have that are awesome. That's kind of my opinion on that. I'll say this, especially when I was focused on purely building muscle and when I was focused on bodybuilding and competing in bodybuilding, my split was something similar to the effect of like I did have, I was doing some sort of training seven days. Maybe there would be one day where I wouldn't be in the gym, I was doing some sort of training seven days. Um, maybe there would be one day where I wouldn't be in the gym, but there would be five of those training sessions

where I would be able to push. Because again, the only thing I was focused on was bodybuilding. Um, that was where I was getting all my training volume. The only other thing I was doing was walking. I wasn't really doing much else. Um, and if that's your goal, you can do that every day because like the other small, the other days in the gym, if you choose to go and it's like an easier training session, that blood flow that you're getting to those muscle groups is going to help absolutely with your recovery somewhat more than just sitting down at home and doing nothing. Although that is good to do too. Sometimes I'm not saying you're lazy if you sit at home, but this is where, again, it's like, if your focus is building as much muscle, much muscle as possible in a specific period of time, and you're not doing much else that's taking away from that, you can spend a good amount. You can have a seven-day training split where a few

days are easier, but those easier blood flow type of pump sessions are going to help you recover for your harder sessions during the week. Klokoff said this, Dmitry Klokoff was talking about bar hunger. It's like you want to take a day or two off because it lets you get excited to get back in. I think that's huge. There's something about that too. If I have a day off even if you don't want to it

you come back and you just you're just excited to do it again i think there's something to be said for that yeah i'll just kind of add to this a little bit too is uh it also depends on how long we're talking about doing something for so if you're doing it for a few months then that's probably going to work out just fine but if you're trying to maintain working out you know seven days a week uh for months on end with a high intensity and high expectations it's probably going to work out just fine but if you're trying to maintain working out you know seven days a week for months on end with a high intensity and high expectations it's probably going to be very difficult yeah i i was just quickly want to say like if it's the idea is a seven day split to try to mitigate stress of missing a day just don't go with the old school mentality of like monday's chest day and then like something happens you miss oh i miss chest day like And then like something happens and you miss, Oh, I missed chest day. Like, no, just the next day is chest day, not Monday. So whatever that day that is,

that just happens to be the day. Dude, that is okay. What Andrew said right there is such an important thing because for some reason we only think about our training blocks in the span of seven days. This is something, especially if you're a multi-sport athlete, it's a good idea to like, you can write out a five or six day training split but that five or six day training split can take place over the next two weeks they don't need to take place within a seven day period so exactly what he said like your monday doesn't have to be chest day every fucking monday it could end up being another type of day if you had to but monday's international bench day right it is but and if you're writing out programs for yourself think

about this too think about again you can program things in a seven day period. Cause if you have a really, uh, you know, rigid schedule and certain things on certain days where you can only fit in your gym sessions on certain times. Okay, cool. But if you can maybe think about, okay, and for the 10 day period, this is what my program is going to look like, or this is what my workout looks like every 10 days. That'll give you a lot of freedom in terms of your programming. So just if you do that, that can open up a lot of stuff. We got two more Super Chats. Okay.

So for everyone asking questions, again, we will get to your questions, but we got to get to the Super Chats first. That's just what it is. So we got a $5 Super Chat. Capitalism. A $2 Super Chat and a $50 Super Chat. Good God. We're going to start with this $5 Super Chat from JP50 503 jp 503 again thank you guys we really appreciate it

suggestions on eating windows for carnivore month while strength training can we get a peach or vanilla hydration flavor also mark okay jp i'll write it down vanilla would be interesting peach and vanilla yeah peach or vanilla but a Vanilla would be interesting. Peach and vanilla. Yeah, peach or vanilla. But a peach vanilla might be fucking good, right? Peach vanilla. Vanilla peach? Cream. Peach vanilla.

You like that vanilla peach, don't you? Mm-hmm. Okay. But yeah, suggestions on eating windows for carnivore month while straight training. Let's just think of one and the same. I think sometimes if you're kind of going on a keto or low-carb diet, eating around your training can just feel disgusting. It can feel kind of weird. Yeah.

You know, eating like eggs and meat before you go train unless you allow – Are eggs allowed in Carnival Month? Oh, yeah. Yeah. Mm-hmm. Yeah, animal products basically. Oh. Yeah, I would say like I don't think it matters that much that the timing of things.

I just, I guess I can just share what I do. Like normally a lot of times before or after a workout, I will have a steak shake. That's what I usually do. And sometimes before a run, I'll have a steak shake with some coffee. I'll throw some creatine in there and i just call it a super smelly shake i make that most mornings and i just throw some ice in there so it's an iced coffee um but in terms of like other food i just don't think it matters that much i know everyone wants to get like real precise with the timing and stuff but uh if you're gonna throw some carbs in there for world carnivore month because i know some people are doing it a little differently then that just makes everything a little bit different. So if you are allowing for some fruit or a little bit of potato

or something like that, things like that before and after workouts could be really useful. By the way, do you think, because again, like I eat fruit all the time, but do you think for people that are doing World Carnivore Month, it is called World Carnivore Month, can they just allow themselves to eat some fruit or should they try to stick to the carnivore of carnivore month you know i think you just end up with some different people that have different uh like mentalities you know some people really need that people really need that like i'm showing up at jujitsu at 6 a.m every day kind of attitude yeah uh even though that might not be the most productive thing, some people just sometimes they need that.

And same with diet. Sometimes people need to adhere to something real strict. I would say that do it whatever way you can and try to do it to the best of your ability. So again, I think accuracy is critical. So if you're going to try to do something for 31 days, how about you be like pretty compliant with it? Like rather than trying carnivore and then by January 13th, you're like off of it completely. And now you're starting to gain weight because you just went off the rails.

Why not sprinkle in a little bit of fruit, a little bit of vegetable, a little bit of rice, a little bit of potato. But mainly, for most of your meals, the thing that you're eating the most of is meat and eggs. Yeah, 80% straight. There you go. Keep it simple. Let's go into that. No, I'm joking. But you mainly eat meat, right? Yeah. My thought on that is that I think you kind of – if you're – I wouldn't do – do you care more about the result from your diet or the result of your training?

And like I'm not going to sacrifice my training and like what I'm doing from that perspective just to have some like arbitrary things. If you're trying to lose weight, maybe there's something or maybe change whatever that's there. But it's kind of like figure out what you want. I think that's hard. He's got two priorities at once and I think by default that kind of can't have two top priorities. I think most people shouldn't even bother to like do World Carnivore Month like 100 percent. Yeah. Not to say it that way.

If you're in a situation where you think that's going to be like a reset to lose weight, then like don't put the pressure on other things because like that's obviously going to be a stressful physical and psychological thing for you to just make that commitment in your life. So just walk. Yeah. Yeah. So if you feel like eating a fruit on a real carnival month, don't trip. Eat a fucking fruit. Yeah. So two more super chats and then we're into the other questions.

From Alex Hicks, what's some essential items always in your gym bag because your gym bag is like the what's that the harry potter the hermione thing it's like an endless bag of fucking yeah i know what you're talking about i don't know how you fit it all in there but whatever um i think you know used to that well i would say like i'm spoiled because we get to work out here but like the the the shake strap attachments they're just the the biggest no brainer of like anything you put in a gym bag because they have the handle and like the the tricep one and the single one it's like you put that in there you could take any gym and then

turn it into like a very different dynamic experience i just think that's one of those that like everybody should have. I'm happy you said that because if I, if like I have to go to another gym and there's no shake strap, I'm disappointed. But they're so, they fold up. Like you can roll them.

It's, it's, it's crazy. Why would you not have that? Yeah, that's true. What else? I think mainly like what I usually pack is just like protein,

you know, like I usually have like either jerky or I have, well, cause like I own a gym. So all the gym equipment is like everywhere, you know? So the only thing I need to like pack in my bag here and there is like, I'll fill this up,

make sure the cup is dry. Don't be a rookie and have the cup all wet and then dump stiff stuff on top of it. Cause then it gets all stuck to the bottom. Yeah. So I usually just have like a scoop or two of protein with me and steak shake everything you need nothing you don't and i'll also have some like carnivore crisps that's pretty much it one thing i think would be actually a good idea for you guys to grab would be um atg buddies or you

could grab a another one on there's other stuff on amazon but andrew if you type in atg buddies so they can see what it is it's like literally portable door stops that you can put underneath your feet at any width and this will make it kind of if you like you're trying to get into a deeper squat and you don't want to carry on a slant board with you even though they're portable slant boards are typically heavy those atg buddies underneath your heels are nice they can also make regressing certain movements like a split squat or any movements where you just need to you you lack ankle dorsiflexion and you you need a little bit extra those are dope that's why i don't really use olympic lifting shoes for much of anything um they're they're solid those are good maybe a band or something yeah i would say a floss band and it's like jill miller's um yoga

tune-up balls like yeah those those are valuable to those yoga – ooh. Those are valuable to have. But I think like in terms of a very small backpack, things you can throw in there, an RMT rope, some type of rope that you can just ease into movement. Like a handful of things that – let's just say you're only going to be able to hack a gym space so much, whatever. But you can bring a few things that kind of let you on board and off board quickly so just a ball on the floss band if you want to do some mobility stuff a rope if you want to just get some light movement that's not going to cause too much difficulty a shake strap handle if you want to transform all the cables uh the atg buddies if you want to you know adjust them positional leverages i currently have an iron neck in my gym bag at all times but that's uh that's totally normal that's a little bit extra i also carry around aminos too like uh the ones ian was talking about ian danny can you pull those

bitches up please i have some essential amino acids i just a meathead i'm like well i should just take this so i just i don't know just bring shit with me no but i'm happy you told me about those the uh the essential aminos from ian dann. When he was here, I bought the Neuron. Have you tried it yet? Yes, I have. Actually, what's funny is I didn't realize I already had an orange flavor at home. I must have bought it a long time ago when you mentioned it to me once, but I never used it. But I also had a great – I bought a great flavor.

No comment about that. It is very good, though. The green apple is even good. I was skeptical. I was like, green apple? I'm like, I don't know about this. You were saying his stuff tastes weird and maybe some of his stuff does but the near off tastes weird tastes dusty but it's good yeah and I think the nerve is uh one that's helped with sleep right that helps with that one stinks too oh that sucks

yeah the way I look at this is that even though it tastes bad, it does. He uses good dosages, and he makes stuff that works. Yeah, so if you're on the live, you have no idea what we're talking about. The episode hasn't come out yet, but that will be out soon. As far as gym bags, the main thing that I kind of have to have is just the slingshot knee sleeves. Just because for whatever reason, like if I'm doing lunges or if i'm doing any kind of squats or whatever it may be like throwing on some knee sleeves is going to be the thing that for sure gets me through it um if i have an elbow thing or a wrist thing i can just go lighter but like with lunges you can't go lighter you know so it's like that's the one thing that's gonna potentially prevent me from doing a

workout then i'll throw those on and i just feel way better they're also in my jujitsu gym bag do you guys do you keep uh wipes in your bag someone reminded me alex said dude wipes for my bag but i also keep wipes everywhere i go including my jujitsu bag my backpack my jujitsu bag you don't keep wipes i've never even thought about this what dude it's such a good idea right you're gonna keep it for dude with that so wipe your you keep your butthole really clean pause you don't use wet wipes when you take a shit i have a bidet now. Okay, so you're part of the wealthy.

But when you're... It cost $40. It was like $45. I remember Tiana ordered them. I'm like, this thing's... I remember I went to your bathroom at one of your million houses

and I walked in and the toilet seat's sprung up and I'm like, what the fuck? How does it know I'm in here? And I was like, hello, Mark.

I'm not Mark, but I can be if you want. Then it starts getting a little massage. And then it sat down like like, hello, Mark. I'm not Mark, but I can be if you want. Then it starts getting a little massage. And then it sat down like, you're not Mark. It's not caring enough. Yeah, but when you're away

from your bidet, you don't use wipes though? Yeah. You're just good at not shitting at other places? He might just be one of those clean wipers.

That's true. Are you like, when you wipe, is there barely anything? Yeah, you eat a lot of meat and stuff, so it's probably pretty good. I've never even thought about this.

He's stumbling hard. I guess because I've never thought about it. That means I'm, I don't know. I've never wiped on the person's butt. Hey, let's just put it this way. You'll be shocked. Yeah. You'll be shocked when he uses a wet wipe at how much debris is back there.

Yeah. Debris. A good word for it. Holy shit, that's an amazing word for it. Oh, that's so good. It's like you're rubbing a marker. Yeah. Like this shit, that's an amazing word for it. Oh, that's so good. It's like you're rubbing a marker. Yeah. It's just an endless crayon.

I'll give it a shot. But speaking of poops, I listened to Gil's podcast with you all. That has changed. I've just sat in the toilet, a little squatty potty. I'm thinking of it every time I take a shit. He didn't think about this. It's not fun to breathe when you're taking a shit, though. Wait, you don't breathe when you take a shit. He didn't think about this. It's not fun to breathe when you're taking a shit, though. Because you're like, okay.

Wait, you don't breathe when you take a shit usually? No, I'm saying that the odor of the nasal breathing is not the most fun when you're like, I shouldn't have had an union last night, you know, whatever. All right, guys. If you don't know what we're talking about, we did a podcast with Gil Headley. Listen to it. Listen to it. It's very good.

It's important. If you're pushing your poop out, yo, you're going to be in for some bad shit in a few years. So listen to it. It's very good. But if you're pushing your poop out, yo, you're going to be in for some bad shit in a few years. So listen to that. Literally. Yeah. We got a $50 super chat. And this is actually a really good question from Tanner Spaulding, like the basketball. I'm needle lifting and increased volume past three months. I'm working out with a trainer three times per week. And on my own other two to three days, I'm starting to feel some elbow tendinitis and wrist pain. Should I back off or what can be done

to avoid making it worse? All right. Go for it. I'm assuming it's on one thing. I don't think you need to back off. You just have to add in certain things. The way I address this is that there's you call muscle centric training which contracts and pulls you in and assuming you're using the right muscles let's say you're using your pecs well then your

elbow and wrist can rotate effectively with the shoulder but one thing i think people don't necessarily include a lot of is you could you know it lumps into the soft tissue world but let's just say like stretching things out like hanging things that would pull you open, and that's going to get the connective tissue. So your muscles exist like the sausage, but then there's the sausage casing. And so if you do a lot of training, specifically repeated movements, and just say you're a basketball, you're kind of on the same side, same direction, same rotation. When you're in the gym, thinking stretching and opening, so you're both getting the contraction of the muscle and then also the stretch and the lengthening. And if you're really stiff or having any issues, then Mark would talk about the soft tissue stuff,

but like that lumps into the same, like kind of needing and working on the soft tissue around it, but you don't have to stop what you're doing. You just have to realize that you're, you're deficient in one vitamin, so to speak, just now add that in. Gotcha.

I think a good way to look at some of this sometimes, like what is it that you're doing? You know, are you, are you bench pressing every week and then your elbow hurts because if you are the simple solution is to not bench well yeah buy a slingshot get some elbow sleeves like there's some things that you can do that might help you manage it better uh but just don't bench press and don't bench press doesn't mean to take off you don't have to like not go to the gym because the second that you go back to bench pressing, your elbow is probably still going to hurt,

but missing a couple sessions, which I know it feels devastating to do, but if you train your upper body like twice a week, if you can pull back for maybe like a month, sounds like forever. Again, I'm asking you to pull back not to not go to the gym and not do the exercise um you're going to want to look into some myofascial release you're going to want to look into some voodoo floss when it comes to the elbow especially it seems like voodoo floss works amazing for that particular joint uh the knee sometimes can be a little trickier but

the elbow seem you seems like you get a lot of relief. So you take, I think Kelly Sturette sells these voodoo floss bands. You can get them on Rogue. You wrap around like the forearm or the tricep, usually wrap above or below and not necessarily directly on the spot. And you just move around for a little while and you can do like exercises. You can do like tr you can do like um tries to push downs and all kinds of stuff just try to get a lot of blood into the area and you leave the wrap on for two three minutes you can probably just look up videos on youtube on how to do it but in addition to that you know just explore like

your elbow probably hurts because there's probably some random weird thing in like your forearm or there's some random weird thing uh you know between your your bicep and your tricep that you never even noticed before so if you start digging around you get a lacrosse ball in there or you go to somebody who does some body work i think everyone should have someone in their back pocket that's a body worker that they can rely on when they really need them so if you're in a lot of pain and you don't want to put yourself in more pain, but you don't mind having somebody else put you through the pain, find yourself someone that can do some body work because they're going to be able to find the spot that you can't quite find. But who the hell knows where this thing is? It could be in your shoulder. It could be in your bicep. It could be in your tricep.

It could be in your forearm. So you'll have to kind of search around for it. But that's what's been helped keeping me healthy is doing a lot of myofascial release stuff. On the note of exploring too, like when people hear, you know, don't do the, they'll hear this and they're like, oh, take time off your bench or whatever it is, your thing. It's like explore other movements too. Like if your elbow hurts, it's probably because there's some other piece of your movement that's missing and so you could for example if you're basketball just work on your non-dominant hand handles and just dribble and do you know take the time you would have done that thing and then back off the volume but you don't just like sit around and do nothing but you can find something else to explore and move within

your training within your skill set within your overall there's a lot of stuff to do. This is in SEMA doing voodoo flossing seven years ago. Oh, nice. Yeah. Fuck, seven years ago. Yeah. And on a more serious note, I mean, Graham did mention like a slingshot. A slingshot will get rid of the pain right away. But we also make, you can go on our website, markbellslingshot.com.

We make raw sleeves, which are just elbow and knee sleeves that are really easy to get on and off and they will pull the pain away right away as well yeah so like mark mentioned voodoo floss works but back in the day when i was like really doing a lot of like uh volume for elbow flexion and just like with tricep push downs bench pressing etc one thing that i was really diligent about because it helped it might help relieve tendonitis once and i just kept doing it was like wrist rotations with load so i'd rather i'd grab like maybe a maze or something and then i'd do movements in this direction with the wrist this direction this direction um and literally after a few days my elbow tendonitis kind of

went away and that was something that i kept kind of consistent especially as i was doing a lot of pressing a lot of push downs and that could be something that you might want to explore too along with the smashing and the voodoo and everything that was mentioned here maybe lowering a little bit about that volume and something you probably might want to try and mark has mentioned this before but like if you've ever seen guys like ronnie coleman lift you'll see a lot of times that they do partials for example when they do tricep press downs they don't press all the way down. They kind of keep tension on the muscle and they'll keep pressing in a certain area.

But one of the reasons why they do that is because when you press all the way down for every single one of those reps, it's a lot of elbow flexion over and over and over. Whereas if you press down and you just keep tension on the muscle while doing tricep push downs, you just work within that range,

you won't feel as much tension on the elbow along with getting a good amount of volume to the tricep of which you're working. So if you're a bodybuilder, that's something to keep in mind. It's good to do long-range movements, don't get me wrong, but sometimes,

especially if you're just focusing on volume, partials can save your joints. For the nerds out there, it's called Strength Aerobics, and it's by Vershansky, and you can look it up in Science and Practice of Strength Training. It's actually really cool stuff. It will literally heal you if you do really, really slow reps

with about 40% of your max in any area that you're hurting in. Would you be able to do it? It works great. I know Voodoo Flossing does this too, but just straight-up occlusion training for something like that? Yeah. Absolutely. Where would you put the the band if you're doing occlusion training on your tricep you would probably put the band a little bit i think actually right here you put it above your bicep um here right there and then you could do occlusion that way um if you're doing

occlusion for your quads you'd put it right above your knee and you'd occlude there. Those would be the main – actually, above your quad and then right underneath like up here, right underneath like your groin area. You could occlude there too. So that would be good to do. Yeah, occlusion and the voodoo flossing type stuff. It like tacks the muscle down. And as you're moving, you're basically getting somewhat of a massage as you're going through the movements. Correct myself. I haven't done occlusion in a long time. If you occlude the bicep, you're going to occlude right here. So you're going to occlude right here at the shoulder,

right? Like not at the shoulder, but right underneath the shoulder. That's where you're going to wrap. That's where you're going to occlude. If you're going to occlude the quads, you occlude here, right up high. That's where you're going to wrap. That's where you're going to occlude. If you're going to occlude the quads, you occlude here right up high. That's where you occlude. Hi, Project Family. It's time to step up your barefoot shoe game. Now, we talk about foot health all the time on the podcast, but the winter months are coming, and Vivo's come out with some slick boots. These are their Gobi boots, and they have different colors on their website.

Now, these have a wide toe box. They are flat, and they are flexible flat and they are flexible and they're stylish and sexy as boots. But obviously, Vivo is awesome because they not only have boots and casual shoes like their Novus right here, which again, wide, flat, flexible so that your foot can do what it needs to do within the shoe and you're getting the benefit of having your feet improve while you're walking around in shoes, but they also have shoes for the gym, like their Motus. Again, flat, flexible, wide toe box, along with their Primus Light 3s and all the classics that you know.

They also have shoes for running and trail running on their website. So again, for all barefoot type shoes, Vivo is your one-stop shop for pretty much all the types of kicks you need. Andrew, how can they get it? Yes, you guys got to head over to vivobarefoot.com slash power power project. There you guys will see a code at the top. Make sure you enter that code and you'll save 15% off your order. Again, vivo barefoot.com slash power project links in the description as well as the podcast show notes. Okay. God, there's a lot of questions. Guys, I'm going to go to the bottom of the questions right now. And then I'm going to try

to work my way up. I'm going to go to bottom to up, questions right now, and then I'm going to try to work my way up. I'm going to go bottom to up, et cetera. So we're going to try to get to all these questions since there are no more Super Chats. On the subject of tendonitis, I have suspected extensor tendonitis on the top of my foot from running. Any tips on overcoming that? Is that something you've dealt with before, Graham? In general, there's a few different angles you could look at. If it's like directly on the top, then you would work on – I mean there's like what distance, how long it kicks in. But in general, you'd want to think like are the muscles that are working, like the calves, the tibialis, are they engaging?

Are you getting time so i'll say this um one of the things i've been interested in recently is like using the top the the uh the dorsal surface of the foot as like an actual moving so just like you could do push-ups on your knuckles yeah you can use you know we do a lot you know some people i've seen you do some of this shit well so if you think about most people with their feet they do like their feet are flat on the ground for squats or they do a rear foot elevated split squat but they don't you know one of the things that was nice about the ATG split squat is it puts your big toes into extension. So you start to use the bottom of your foot.

But you can also use and train the top of your foot. So you have the dorsal portion of your toes, so your toe knuckles, and then you have the dorsal portion of your ankle. So like that – what's called the retinaculum that wraps kind of like as a seat belt and pulls everything in. And that in a sense gets really stiff. So if you kind of do this kneeling position, we sit down, you'd like half kneeling position. So you're on your ankle on top of your foot and you have one foot is planted. The other foot is on top and you're kind of half kneeling and you're sitting down. You can spend more time through that. And then you can start to do split squats, but with the toe knuckles pressed down and start to push through that all the way from the toe knuckles to the top of the ankle, start

to think about that surface as a set of tissues you can actually work. And when you include that, I think you start to get a lot more push and pull. And you both strengthen the connective tissue but also put some load and force that it has to navigate. I think that's really valuable. So just thinking about your foot and even you can like the inside and outside of the foot as well.

So maybe not so much the inside. I think that isn't really a load bearing. But like meaning you could walk on the outside edge of your foot you can start to roll outside of that you could put load there the inside of your foot has a boning block with a malleolus of the inside of the tibia so not as available but you could sort of thinking about i guess the point is if you were to say the same thing like my wrist extensions were were stiff it's like okay maybe you know you're not doing like wrist extensions or reverse grip curls and stuff so like how you get this tissue in and then put load on it so that's where i would start i would say that you know you can try the pencil trick just take a pencil and you take the eraser and just dig that into the top of your

uh the top of your foot and try to find in between the like tendons of your foot hopefully your foot's not too fat and you can see some tendons and ligaments go between that and uh press down with the eraser part of the pencil and just dig in there and give a little shake back and forth maybe try like a minute and try to clear out stuff and i would even do it on the foot that feels okay and a lot of times when you go to the foot that feels okay, you find out it's not okay, that there's like a bunch of shit in there too. Because the movement pattern you have on one side is probably the movement pattern you have slightly on the other side. So I'd say give that a go. And also remember that everything usually comes from somewhere else.

So there's the actual area itself, and then there's like all the shit surrounding it. So check out those tibs. Check out the sides of your shins. What are those? Peroneals. Peroneals. They actually switched it to the fibularis tendens because the peroneal is too close to the perineum. That's one of my favorite Instagram DMs.

People go, I have peroneal tendonitis. I'm like, I bet you do. Also, if you have just as a side brand brought jokes yeah lots of them that was about as good as a super brain joke right there that's which I'm sure are amazing really good company to be in though yeah there you go excellent the uh my foot program the aforementioned ready to run functional feet is free so if you want to do that if you have any foot issues it's linked by all that stuff so there you go but so you might want to smash the shins you know just uh get a fucking lacrosse ball in there um youtube it you know look that shit up yeah something that actually i i really

have been digging a lot and you can get these on amazon i literally just typed in gua sha tools so you know those metal those yeahanna has one for her face. Yeah, yeah. But you can use, like, there's one that honestly looks kind of like fucking brass knuckles, but it's not. And then I have another one that's whatever. So I'll sometimes, actually every week I'll go into the sauna and I'll use that tool to kind of dig into tissues. So it's a self massage myself. My, on my forearms, my biceps, literally my chest, I'll put it on the bottom of my feet, my shins. And chest i'll put on the bottom my feet my shins and that's those are those are very worth it something like that no no it's um that's the

first thing that came up so okay yeah it's keep going buffalo chips that that first one that looks that's it's not that one specifically but it's going to be with so click that real quick that silver one yeah okay but it's not specifically that one but i click that real quick. That silver one. Yeah. Okay. But it's not specifically that one, but I think if we go down and we look at what else they have, it says clitoral. Does it say clitoral massage? No, I was kidding.

Oh, okay. That's another walk into a sauna and just see what you're talking about. If you type in like self massage, gua sha, type in that. Just walk right back out. Dude,

I just saw it two seconds ago. One second. Did you? Nope, that's not it. Rams and saints tonight who's um how are the panthers doing oh yeah that one to the right to the right i think this guy here yeah that that's a good one but i purchased mine and it came in a pack with multiple so i have one like that but another one that's like on my fist that's the one i saw but i don't know where the fuck it went but i have one of those two those are pretty those are pretty and there's also that uh what's that thing called it that you can roll remember that thing yes you can roll it on like your shins the roller eight

rogue something something yeah that thing was that thing's really good i still use that a bunch i actually used it the other day because the sides of my shins whatever they're called they brought water in me fibularis fibularis how sweaty is and see my bro has to be on gear fuck you wyatt yeah that right there that's exactly yeah that's the one i have so i'll use that yeah and seem as always all sweaty and red yeah because he's on so much on so much gear um okay now next question from sean wanzer uh thoughts on training without a specific goal performance or body composition goal in mind 2023 has been the year of the old mark quote some for a few was that was that enjoy training more playful in 2023 i don't fucking know that quote what is this this quote? Some for a few.

It's the best workout. Pick up something, some for a few. Yeah, some for a few. Oh, okay. I haven't erupted. Some for a few. Yeah, I used to say that when I was a trainer, and people hated it all the time because they wanted you to be so specific.

Pick one between one and ten. No. It just doesn't matter. Who cares if we end up with 13 reps or 18 reps? I can't even count past six. Yeah, make it difficult. Yeah, that's the thing is I don't want to count. I don't want to do my job, so just do some for a few.

Counting is hard. Sounds good. Counting very hard. Too difficult. Fuck. It was just the ecological approach to training, though. You'll figure it out. You'll make mistakes. I think you can have a lot of fun without having do you mean economical ecological ecological sorry i can't sprecken

ecological ecological eco-friendly it's good for the the environment no ergonomics no economical is i think what you mean right he means ecological what about what about thugonomics what's that an album that's john cena they didn't teach that in high school really It's ecological. I mean ecological. What about Thuganomics? What's Thuganomics? Is that an album? That's John Cena. They didn't teach that in my high school. Really? Man, John Cena.

He knows Thuganomics, yeah. Look it up. Anyway, what was the question? Oh, yeah, yeah. Okay, the guy didn't really have a specific goal. Thoughts on training without a specific goal of performance or body composition in mind? I kind of feel like I'm always training like that. But you kind of – what he just said is like if you have performance or body composition, that's a goal.

Like he kind of labeled it there. It's like – I think there's always like an aim. And I think if there's not, I think that it can be like sort of like demotivating. Like it's not that fun if you don't have some sort of – it doesn't need to necessarily be like a rock-hard goal or anything, but some sort of aim. Well, at least in life. Rock-hard? Yeah.

I was like, I wouldn't use that. You like that? I did like it. Well, like for example – Trying to make you moist. You can maintain your – Nice and slippery. You can maintain your body.

Real moist. But do you have a goal in life? Like is there maybe – there's something in life that like sometimes the physical doesn't have to be your primary objective. But like, do you, I don't know, want to make more money? Do you know the quote from Big Roy after he benched 900 pounds at super training? I'm about to. He said, I have no goals. Really?

I was like, what now? What are you going to do now? He's like, I have no goals. I was like goals that's the fucking greatest thing I've ever heard in my life awesome total equanimity yeah he got like relieved of the tension by benching that 900 pounds I were you about to say something no good I kind of think because I like this because it would be good to just you just build a habit of doing stuff outside of your general workout. It could be when you're on walks, just randomly jumping here and there. Again, doing just seriously.

Just like most people, they're not jumping in the gym. They're not jumping when they're playing a sport. So why don't you just jump around when you're on a walk? I'll sometimes jump and touch tree branches. But the thing is, if you can just do certain things outside of your workout each day and build that into a habit, it really does add up. And along with that, I think that you don't necessarily, it's a good idea to maybe look for certain things that you're potentially a little bit weak at.

So for example, if you're not someone who does a lot of body weight training, you go and do pull-ups and you can only do like three or four pull-ups, okay, maybe work on some pull-ups because body weight strength is a good thing. And when that becomes a strength, you can find something else that is somewhat of a weakness. Maybe you don't train your neck much. Maybe you don't do many things for your feet and your feet are really weak. That's most people, right? You can add these things into your training and it's not like a big goal, but that little improvement, if you improve the function of your feet, if you improve the function of your neck, if you actually have the ability to jump, those things have very long-term dividends. So I don't think like your training has to be – has to have some big goal of like building a crazy amount of muscle or whatever, but having small goals for certain weaknesses that you currently have, those can, those can be huge in the long run. I love that. Cause there's so many different things to work on. You know, I, I kind of stink at

lunges. So I'm like, well, I'd never do anything about it. So of course I stink at them. I don't ever practice it. So I was just like, you know what, I'm just going to start doing lunges. Like pretty much anytime I'm at the gym, I don't have like a prescription for it. I'm not like, oh, it's got to do, you know, 100 reps or 75 reps or anything like that. It's just I don't do them currently, hardly at all. And now I'm, you know, introducing them and I want to be able to do them a couple times a week. Just want to have a little bit better proficiency at it. So I like I see it and see this idea of like, you know, get better at some of these things that you suck at. That's probably always in the background of everything anyway. And then I would also say that, think about if you were talking to a friend and they

wanted to get better at something, they wanted, um, better finances. They wanted, um, they wanted to do better in school. They wanted just to do better at anything. One of the key components to getting better at anything, I think, is some sort of organization. And different people have different ways of organizing things. Sometimes people can compartmentalize it just in their head. But, you know, humans react pretty good to the similar stimulus, no matter who you are. You might not really love a schedule and you might not really love planning stuff and you might not love being meticulous or organized, but they're all things that fucking work.

So what I would say is write it down. Like just even though you're saying you don't really have much of a goal, I like the fact that you asked a question and you did mention like body composition, like start to play through it a question and you did mention like body composition like start to play through it a little bit like even just write it down say i have no goals and then ask yourself if that's true do you have no goals in all the exercises in the gym you have no goals in terms of body comp in terms of how you look in terms of how high you can jump in terms of mobility maybe you feel like you've reached a lot of good places already, and that's where you could maybe write down that maybe you want to be faster.

Maybe by being faster, because you wrote that down, maybe that means you need to focus on training your hamstrings more. And now you have goals in the gym because you are thinking of things outside the gym, as Nsema was also mentioning, that might give you that kind of North Star. And a different – take that and kind of go a different way for both of these guys once they have a level of consistency. Like they have a meta habit, which is I'm in the gym. And within that gym, that space, I'm going to work on lunches. So if you're struggling on the other end where you don't have a routine, you can make

it fun. I mean like you could take a one goal every month and do a Bulgarian style approach. But remember, every single person that's of note on Instagram or social media has a program. You could do an SEMA's untapped program for a month. You could do a knees over toes. Just like try a different sampler every single month for a year and see what you like and what you're inspired by because you want to learn how to run? Do a running program for a month. You don't have to commit but i think people don't i don't know

for whatever reason it's like if i you know we're bored okay well let's go to a restaurant that's a fun way to spice up your you're already eating so why not go and get someone else's curated experience of food well i think the biggest thing people don't take advantage of on social media is that you have in almost infinite you have a large amount of different people's perspectives and coaching styles that you could sample over a year or six months or whatever it doesn't really matter and you can have someone curate a process and you could try on different shoes every single month and it's just a little bit of money it's like it's it's crazy i just don't think people take advantage of that because they get like i have to have this thing it's like if you don't

have a thing then sample a bunch of stuff if you don't know what food you like, then go try a bunch of restaurants. I think goals will find you too. So like we were in the gym not too long ago and we just happened to be in the gym at the same time. We started talking and I was like, oh, this is the way you flex this. We weren't specifically like working out, but now that's something that you're working on, right? You're working on a little bit better mind muscle connection. And I'm sure, Andrew, you can comment on this. Probably happens every time you're at jujitsu part of the reason why you don't want to miss ever is because

like not only did you miss a training session you could have got better at you missed the discussion where somebody's like oh did you ever try to do this to get out of that and it just turns into this like holy fuck i didn't even know that there's a whole other side of like it just blows your mind you can't stop thinking about it. Yeah. Yeah. Especially when like you get something done to you, you're like, where did you learn that? It's like, Oh dude, that was on Friday when you missed. But all I was going to say is like, what, what an amazing like spot to be in though. Right. Cause there's people that are struggling to just get to the motivation to get to the gym. This is just who he is. This is his lifestyle. He's like, yeah, I train and I actually don't have any goal. So imagine once, so imagine once you know he figures things out a little bit better like this guy would be unstoppable well one more

note on that i do think a lot of times so just in terms of kind of my coaching experience a lot of times people don't have goals because they don't know how to dream anymore and i think a lot of that is you've become so used to feeling in pain overweight unathletic i'm coordinated you have a dream well seriously like i remember i got on a sales call with a guy and it was launching this academy thing I'm working with now. And I was like, well, so it was a 15-minute call. I was like, no hard push. I was just like, what do you want? And I go, what do you want?

And he goes, well, I just want to be able to put my fingers through my toes. I'm like, what do you want? And I guess we go through the conversation and I'm like, you have kids. And I'm like, did you play sports? And it's one of those things where people give up on this idea of being able to think, oh, I'd love to do jujitsu. But if I did this or this, this and this would happen. And like they kind of think that whatever they could pursue, they could only pursue a 10 to 20 percent of their capacity. It's like what you were saying is like your greatest potential lies in the blind spot of what you can't perceive because you're not looking for it.

And so in some sense, that's why I like this idea of like, let, trust someone else's confidence, find a program that's kind of laid out, sign up for it and just go through it. And once you start to see facts counter to your narrative, you might start to dream a little bit bigger. And the fact is like, you find, goals find you in a sense, but you have to put yourself in a space where you can dream big enough, so to speak.

And by big enough, it could be like, you know, more than the 5% of what you think you're capable of. Mm-hmm. I will say this too, on the note of, this is the last thing I'm going to mention on this, because Graham said, try out a bunch of different programs. What do you do? Try some of these programs out. Please don't be scared of adding things into it, you know, because their programs are programmed.

There are movements, there are ideas, whatever concepts, but there might be something that you really wish you were doing. And you're like, but the program says to do this. If you're working with a coach and they're programming for you and they have this, talk to your coach and ask them if they can have it in. If you're using some program from the internet, just add that modality in. If you want to bench press on a bench, add bench pressing in. Don't be scared. That's not going to mess up your progress on the program. Just add things to it if you feel like you want to. And guess what?

You have this thing called money you can use to pay for 15 minutes of their coach's time you signed up for, and they'll be happy to help or answer an email or whatever it is. You never get what you don't ask for. Never mind. Yeah, no, you're right. I dig it. All right. So going back,

I took some pictures of the top questions, so we're going to go back to the top because i like this question from richard rectin um you guys have any suggestions for something similar to 75 hard that might realistically be a bit too strict for me but i want to challenge myself to something 75 medium you just take whatever you think is too hard out of the thing and do it. So what is 75 hard? It's multiple. 75 hard is one of the things that ends up challenging people quite a bit is there's two workouts a day and one workout is outside. But there's like – it's basically five things for 75 days. So what I would suggest to this guy is that why not just make up your own five?

It's okay. Andy Frisella made it up. Andy Frisella is a genius and he's an amazing guy and he's somebody I admire and look up to and love the motivational stuff that he puts out, but he made it up. All these things are made up. You have the opportunity to make it up. He would tell you the same thing. So if there's something on there that like is overpowering you, that's not allowing you to do it because you think it's too much for you and you don't think it's realistic, then just get rid of that one thing. So the five things are like, some of them are really easy. It's like drink a gallon of water every day. And maybe that you don't even agree with. So you could like just tweak it whatever way. You know what I mean? Like milliliters per day of water.

A liter of water a day. Yeah. Yeah. Change it if you need to. You're supposed to be on a particular diet and it's whatever diet you want, which that's smart because there's some flexibility within that. You're supposed to work out twice a day. One of them is supposed to be outside. You're supposed to read 10 pages of nonfiction. And the last one is progress pictures. So it's

actually like, it's not that bad to like follow. I did it a few months back and I really liked it a lot. And I just, when I got like midway through it, I was like, you know what? I talked about it a bunch in the beginning just to help encourage some people to do it. But I'm like, I'm not going to really I don't feel right trying to make a big deal about this and make a bunch of fanfare about it. I don't have a job and I'm I'm a fitness person. And so, of course, I can work out all day. So I'm like, this is like I don't I don't like the I don't like the way this feels to just share this. Of course I have time to fucking work out. I have an unconventional job.

I have somewhat of an unconventional life. Other people have similar lives to mine, but not everybody, right? So I was like, and I also don't want to necessarily promote everyone to work out twice a day and to maybe feel bad because they didn't work out twice a day you know stuff like that the amount of times i see comments from people who start 75 hard and then like one day or they injure themselves because like they've gone from a place of not training much maybe training three days a week to training twice a day every day for 75 days it's just it's hard like i fucking want to do 75 hard i'm never going to do 75 hard. And I love to fucking train. But you sort of do almost anything.

Okay, I do. But the thing is, it's always doable. You know what I mean? When people are doing 75 hard, they're trying to really push themselves at every single workout. Whereas you can work out every day to an extent, but not every workout has to be a big, gargantuan thing.

We talk about that shit all the time. It can literally be like a 10, 15- minute little little tiny that's what the problem is people are just biting off more than they can chew oh yeah a lot more than yeah do you have anything 75 medium i dig it 75 over easy uh what about graham you you probably uh maybe have issued some challenges or maybe you have some programs that are like four weeks or things like that. Like, I don't know, just what are your thoughts on any of that in general? Do you think it can sometimes be helpful to spark someone to head in the right direction or you do not like the idea of it because then you end up with the and then what situation?

You did that for this month and now what the fuck are you going to do? Well, that's inevitable. And that's one thing I think is interesting is people that – like to use Richard's phrasing, it's a mental quit in some sense where it's like, well, what if I do this? Then what? It's like, I don't know. Let's cross that bridge when you get there. It's like you're going to be a different person by the time you get to that point. I do like the idea of – so in some senses, life is a challenge with a definite end.

We die. And so like if you go into something you will you will this will end and i think having a clear like this will end because then people are afraid of like what happens afterwards but like you're gonna die and so at some point everything stops so at some point you will like i like things that have a definitive um commitment with like a declaration but it's not just to say a thing it's also there's a finish, start, middle, end. So I think that it's a valuable structure. And again, the goal of – so I would say the structure of that is pretty set and valuable. What I think most people don't prioritize is who will I become as I go through this?

And like in a sense, you almost want to have something. I'm going to go through a process that's transformative. That is beginning, middle, and end. And at the end, I will have a different you almost want to have something. I'm going to go through a process that's transformative as beginning, middle and end. And at the end, I will have a different perspective and framework to think about the next piece. So I can just, you know, take it one piece at a time. Use it as a stepping stone to potentially make you better and don't stress so much about whether you nailed it. No, absolutely. A hundred percent.

Yeah. And if you have like if you have enough awareness of like something 75 hard will change your physical, the mental part, your sleep, whatever it is, like your learning. You're going to develop a handful of skills in this process that then will give you a new set of tools that you can look at the next challenge. And I think if – I can't think of – it wouldn't be called a challenge if it wasn't. But like it will challenge you and in that process. But I think a lot of this goes into like do you see your life as an evolving adventure in the story because if you look at oh i'm exploring something new then you kind of fall in love with the thing over and over again so i like the idea of even like deconstructing some of these challenges and i know that

people get up sex and they're like it's not that horrid it's not a challenge you know but well it should be a challenge. Yeah. Well, if you normally don't work out all that often and you're in a bad spot and you're not used to training, how about you try to get to the gym every day for 75 days or get some. Let's take the word gym out of it. You get some sort of exercise in once a day. Who cares how long it is? You know, maybe make some sort of agreement with yourself that it's not four minutes you know it's 15 minutes you know or it doesn't count or something like that that sounds totally fair and reasonable and see if you can ride that out for you know 75 days 10 days 30 days 20 days um i think i think that that's where

the magic is because of what you said, because it can help change you. It can help. And that's really what Andy Frisell is trying to do. He's way into personal development, and he's hoping that if someone follows this, it's not to follow it and just to say, like, I did 75 hard. I'm amazing. It's to follow it and the potential of becoming a better and stronger and more resilient person at the end. And I want to also mention, Andrew, could you pull up Dre's Instagram, everygoddamndre, please? If you find it hard to get a workout in or you find it hard to be consistent, we mentioned this earlier in the podcast, but please just get yourself a few pieces of at-home equipment. podcast but please just get yourself a few pieces of at-home equipment um because for some sometimes there's there's a phase when you get yourself your equipment you're super excited to use it for a few

days and it collects dust but at the end of the day you know it's there and if you can like dre's doing a bunch of stuff in a gym he's doing kettlebell stuff in his apartment constantly you see this man's fucking glistening because he's working out with kettlebells in his in his like in his room right what's going on with those legs? They're so jacked. They're fucking huge. But get yourself a few pieces. You can get yourself a kettlebell or like a pair of dumbbells. You can get yourself some things from Baseblocks.

They have a lot of good at-home equipment. You can get yourself a slant board or you can do some slant board squats and stuff. But you can do a lot with kettlebells. And for those days that you're like, I don't want to go to the gym, which is fair, then you have those things that you can do at home. That's why I have those at-home pieces because there's not every day that I want to work out here.

So I'll get a really good workout at home and then go sit on the couch and chill with my dogs. You take out that barrier of entry, right? So please invest in yourself. Get some at-home equipment. Trey is like he's so proficient at all this stuff. He makes everything look so fun. And then you go to try it and it's like it's just not the same you're like oh man but there's a lot of ideas on his page like there's so many movements you can do

just looking at his tippy alice like they actually protrude like i've never seen someone's tibs that actually hey have you not looked at my tibs bro relax relax i'm under your tibs yeah that's true that is true you want to give him context for what you just said? Because people are going to think you're under my tips. No, it's exactly what you think. Okay, that's fair. He puts his knee on my throat. Doesn't Seema mean to you at practice?

He's a firm, but strict and firm. He's so mean that you can't even mention how mean he is on the show without feeling intimidated. It's almost bad because like oh you think i was being mean huh you haven't seen anything yet all right next question uh from valerie page if we're gonna carry the boats if we're gonna carry the boats who's gonna carry the boats? Who's going to carry the boats? Don't forget the logs. And the logs. All right. I'd like to know what slash if you all are doing anything for grip.

And I think she has an add-on question to this. Grip slash forearm slash wrist strengthening and mobility on the regular. What do you do? What do you recommend? I just like to do some farmer's carries here and there. So I don't do a lot of stuff for grip, but I'm not in a sport that requires it. So I think Andrew and Simo have some good stuff to say on this. And Graham.

Graham, I know that you did a lot of study and a lot of research on the hand and kind of how the hand works and all that cool stuff. Okay. So broadly, I think there's a cool thing. They're called mudras, which then you can take a derivation, But like in a Hindu Indian practice, Eastern practice, basically different hand positions. And so if you look at your hands and fingers, there's things like can you – the I love you sign. There's the rock out sign, thumbs up. Those are all hand shapes, but you could – there's like almost an infinite amount of like can you bring – can you bend your middle finger at your thumb? And you'll notice side differences on side to side.

And you'll notice side differences on side to side. That, I think, is interesting just to get a base level of your coordination because the hands and the feet are wired similarly, which is you have your neuromuscular coordination. Can you actually move and engage with those? And then once you have the movement, then can you load it? And so, you know, broadly speaking, there's an infinite amount of things. And doing something like jujitsu would be ideal. But if you don't have that, then, you know, I found the kettlebell juggling, hanging, mace, like having something that forces your hand and wrist to hold different things. And then, of course, rock climbing is probably the simplest thing. That was a weird video I saw yesterday.

That's a David Weck thing. I don't know what the hell he's saying, but like. That's a David Weck thing. Yeah. This is my peace sign because it goes more quick. Mark Bell. The intensity in his voice. I think what's interesting is like just even if you study your own hands, like there are certain things that can I. Mark Burrow! The intensity in his voice.

I think what's interesting is even if you study your own hands, there are certain things that can I bend the fingers at different places. You'll notice on one hand, for example, if you put your pinky, your middle, and your thumb extend and you bend your second and fourth fingers, you're going to notice a difference between one side. Why can't I bend

both the fingers in the middle joint and flex them all the way down? You'll notice that there's differences from hand to hand and it's like you start to just play just even that awareness will start to open up a different uh like the homunculus of your brain that wires and shows like the mental mapping like that's pretty cool so that's a start but then there's infinite variations yeah there's a ton of stuff uh people like who are listeners of the podcast already know these Pro Hands thing I got on Amazon. I also have finger extensors that I also purchased on. Those seem impossible.

I literally— That one is tough. You have to put your hand in there a little bit more. So if you put your—got to dig your fingers down deep. This is a lighter one. You can get yourself different levels of that. The reason why I got these things is because when I started Jiu-Jitsu and I looked at older grapplers, like guys who've been grappling for a decade plus, their fingers looked really like just janky. And actually this tendon in this

pinky, there was one day that it tore four years ago where this like, it was literally like boom, down. So I had to wear a stint so it could come back. But that's what got me really focusing on trying to strengthen my hands and my fingers, which is why I got those finger extensions and stuff. But I do a lot of body weight stuff where I'm using my hands. So pull-ups, push-ups, dips, kettlebell juggling, as Grant Graham mentioned. Those things are all super helpful. Fingertip push-ups? I don't do fingertip push-ups.

That's actually a very good idea of something you can do for your fingers. You can also get yourself, if you want to get yourself some of those, what are those thick grips called uh fat grips yeah fat grips are a good tool like you can add those to some of your workouts so now you're doing a little bit more grippage when you're doing certain things it does take away from the weight you'll be doing on some movements but at the same time if you want to work on your grip a little bit it's easy you can do that with a lot of stuff say hold your deadlifts you know if you're you're trying to build up a grip for deadlift just hold your deadlifts at the top i always found that up a grip for deadlift, just hold your deadlifts at the top. I always found that to be pretty useful.

You also would grip the bar a particular way, right? Like a pistol grip. Did you find that that helped strengthen your grip at all or did that do something different? That was just for me. It was just helpful for me to, when I was doing pulling movements, just to kind of trigger myself to kind of pull with my elbow and get into my lat rather than gripping fully with my hand. And then I'd get all this activation here. and that's something that you're a fan of too right it's not like over not gripping more than it's necessary right oh and jujitsu that's well for for grappling for anyone who does jujitsu that's a that's a huge thing beginners will

death grip everything um but even with lifting right like you i think you mentioned that before right yeah yeah grip whatever is necessary for the weight, but you don't have to. I never overgrip things with weight unless I'm trying to work on my forearms or something, right? But yeah, just a few things. Yeah, I think that's useful because I think it helps kind of save some of those muscles for when you do need it, when you're doing something harder that actually requires your grip, something like a pull-up or something. You might kind of automatically, especially at the end of your set, you might start to grip the bar a little bit harder. It's kind of good to think about your fingers like hooks.

I mean, I know there's the hook grip, but when you're doing other things, you can kind of like, even when you're doing bicep curls, you don't have to fully grip. You can think of your fingers kind of like hooks and then pull up and just try to engage the bicep more. That's a concept that you can play around with with different movements in the gym and just kind of see how your brain accesses the tissues as you're trying to work. Did Ian Danny fix you? Ian Danny is a fucking magician.

He fixed you just one session? Yeah, yeah, yeah. So I fucking did something to my wrist when I was hitting the heavy bag one day. So there's a little bit of a thing here. And what happened was I wasn't able to really do push-ups. One thing that I wasn't doing much of personally was a lot of myofascial release on my, my arms. I was doing myofascial release everywhere, but I really just wasn't doing much on my arms. So Ian came in, he looked at me and then he had me do some stuff. I wasn't able to, I did like seven pushups and had to call it quits because like that area of my wrist was in pain. So he did some, you know, did some direct work there, but then he went into my forearm.

He found some fucking sticky tissue right here. So he literally like it was it was pretty painful, but he really dug into that tissue there. Right. And then after a few digs, I literally felt like a rush of liquid. It felt like there was something that was going into my wrist. I was like, oh, what the fuck? Then I went down. I was able to bust out like 15 pushups. Now there was still, there was still some discomfort there, but I was actually

able to load my wrist. Whereas for a while now, I haven't really been able to load on top of that right wrist. So one thing that told me was, okay, you need to pay attention to those tissues in your arms and needed to like, do you need to do release there? Because like with everything that I do, that, that area can get gunked up too. And that was a hole, but it was just really dope. Like myofascial release stuff, if you don't do it at all, it can give you a big benefit, especially if you're someone who's never done it before. But if you make it a habit, then it plays a big role to any athlete, any person. Yeah, you're not going to find an Ian Danny in your town,

but you can find someone that can work on you. So do your best to investigate. Try to find somebody because doing the Myofascial Release yourself is effective and saves money and things like that. And it's still necessary, but having somebody do it for you is huge. It can help change everything for you. There was a $2 Super Chat, someone telling you, oh, from Derek, MindBullet dip pouches, just saying.

From lip dip pouches? Yeah. Yeah, we kind of thought about that before, but I don't know. Yeah, like snuff or whatever that shit's called, right? Isn't that? I think snuff is a different type of system. No, it's snooze. Oh, yeah.

And you put it like in your lip or something, right? Little pouches, yeah. Technically, what is snuff, though? Because I know snuff is not. I might have been way off. Snuff is nasty, type of system. No, it's snooze. Oh, yeah. And you put it like in your lip or something, right? Little pouches, yeah. Technically, what is snuff, though? Because I know snuff is... I might have been way off. Snuff is nasty, but what is snuff? Snuff. I don't know.

I don't know. Is it mixed with tobacco and carry or something? I don't know. Yeah, it's a mixture. Oh, no. I was thinking of smut. Okay. My bad.

Try flip... Snuff is a breeze, a snuffed out candle. Graham, try flipping that little extensor inside out. I don't think this is impossible. Did you put it on? No, I did. Put it inside out and then try it that way. Put your fingers in there kind of deep. When you put it inside out, you get better leverage.

Just trust me, try it. I'm doing it. It's hard to get these fingers in here. There was a question that was directed specifically at Graham. I'm trying to find it and I'm going to try to get to all in here. Okay. There was a question that was directed specifically at Graham. I'm trying to find it. And I'm going to try to get to all your questions, peeps. I got a question for Graham.

Ask your question to Graham. I feel like this pinky just is... This thing makes me feel like... Inferior? Yeah, inferior. Inferior, man. What if that was your name? Use this one.

Oh, yeah. A little lighter one. Okay. Lighter version. Your fiancée is – Beautiful and wonderful, and I love her. She's an amazing person, yes, indeed. She does gymnastics.

Yes. And she coaches gymnastics. What are some things that you learned from her? This is a great question because this is something I thought about a lot. One of the things I've had a great experience every time I've tried to learn something there is that there is always a regression. Meaning you go from there. So in gymnastics, they go from level 2 through level 10. Level 2 through 5 are called the compulsory and level 6 through 10 are the optionals.

But within the stages, you go through. There's skills that you get – you compete on. You develop a routine. So you may watch someone do a routine and go, oh, I can't do any of that. But the good news is that there's a regression of every single thing. Yes, because what you're watching is going to be all level ten if you ever see anything. And so what you're seeing in the level two kids is doing a scaled down, like second grade version of that, so to speak. And so what you're seeing in the level two kids is doing a scaled down, like second grade version of that, so to speak. But what's cool is that every – like the gym is full of differently shaped pads and mats and different thicknesses.

And there's – if you go through their entire processes, how can I create the tiny steps? If a step feels too big, OK, that's fine. We can break it down. And so, for example the last week i was in there and i had this dream the night before i did a backflip i was like oh you just jump up and put your knees up and so then i you know made a mistake i told tiana about that and she walked in as this coach there john he was like i love teaching people how to do a backflip i'm like that is i'm terrified like this is absolutely there's no way i think i could do this this is something i'd be like you know it just doesn't fit my identity but i was like i was like oh we'll just try. We'll do little baby steps, but one step at a time.

And when it feels too hard, we'll stop. And I was like, okay. And so I was like, what would the first step look like? And so I'm telling you, he goes through 20 different variations. He takes a drill and the slight little variations, a little by little by little. And then within about 30 to 40 minutes, I'm actually doing a backflip over his shoulders. And it was like – Wow.

Damn. It was pretty, well, that's the crazy thing that I think is, is, um, well, not crazy. The most valuable part of that entire experience. Every time I've learned something there is that, you know,

if you have a good coach, they seamlessly walk you through the nest and this, then this, then this, then this. And all of a sudden, before you know what you're doing something that you literally would have never thought was possible.

And that's, you know, I just think that there's a lot of value in that approach. Because, I mean, she's constantly on Instagram looking at other coaches, and all the coaches are putting up, if you're having trouble with this, try this. And it's like a tiny variation, and there's a million tools. And it's just a really cool place. The foam pits.

The other thing I think is valuable, too, is if you look at the entirety of the gym, I guess when you get in competition, you have to deal with the uneven bars and the beam and stuff like that. And it's firm and it's challenging but every single thing in the gym is designed to make it soft and safe and feel comfortable and i think there's a lot to be said for the softness so a lot of people like to stay hard like that kind of works but you know but like if you think if you push your your skin or your joint you're trying to do self myofascial release and it's too hard and you're on the ground and it's concrete. Like you can't relax into that.

But if you can get into a foam pit, you can take away this element of danger. Your body really physically relaxes. So those are two things I think have been really valuable just observing her. Yeah. How do they – are there other ways they encourage and pull like fear away from people? Because probably – I'm thinking in my head probably what stops people from certain types of movements and executing them really well is just be – just like fucking go for it. Be free. You can't not – yeah, and I think that's part of it, which is they – so there's a physical side.

There's aids. So if you look at – they have like a spring track. So if you want to learn – you see the routine where – you see it in cheerleading too where they'll run across and do like a cartwheel to a handspring to a back handspring, whatever it is, those things, they learn those on things to give them extra boost, extra balance. And so the, the, the, you know, the ground has a little, oh, the ground is, but they have extra tools on top of that, like a trampoline thing or like an inflated thing. And so they can kind of give you a sense of like, okay, you can do this, a supernatural sense for what your body can do. So a little bit like wearing a slingshot. Exactly. And so that – it gets you the sensation of, okay, when I'm in air, I flip and I do this. And then you just go – I mean that's – it takes years to go through this process, but it's repetition, repetition, repetition.

And so you kind of work through it at that point. And then they do a lot of like help in a sense, like a physical help. You can – you might not trust yourself, but you can trust the coach. So for example, this backflip story, it's like, you know, he had me jump up and then tuck my knees in laying on that pad. And then he's like, okay, I'm going to jump up and you're going to fight me. And so he made it a game. And so you can kind of do those psychological things where, you know,

you're working with him and the coach is providing some of those things and spotting. And so over enough repetitions, he's like, we'll start at 95%. And then I'll help a 90% and then 85% and I'll get all the way down to 5%. so over enough repetitions, he's like, we'll start at 95 percent and then I'll help with 90 percent and 85 percent. You know, I'll get all the way down to five percent. And then one day you'll do it. But it's like at that point, I think, well, if I did this for five, 10, 15, 20, 100, 150 reps at some point, I'm like, I get so used to this thing that I've kind of got enough

exposure. And so that's a big piece as well, because but ultimately that is the I think a failure of coaching. I'll say this because I watched I think the vault think a failure of coaching and so i'll say this because i watched i i think the vault probably one of the hardest things to do that's where you sprint down the track and you hit the tramp you hit the incline you bounce off the pommel horse whatever they call that the inability to separate into different skills so what i see is people they go and you know they'll see these girls and they have them run 60 meters and it's like their running

form is horrible and that's that's the joke is in gymnasts have horrible running form it's like some of that is like a positive self it's like a self-sabotage because they they're afraid of this thing and it's like they're actually keeping those like if you look at simone biles when she runs that girl is she is like a hundred percent dead sprint and there's no reason to have bad form but some of it is like they don't know they don't have enough confidence and so like if you can separate the skills of like okay let's work on the running form that's one piece but then are you afraid of this thing so let's get closer to the vault and just build up like that and so that's where i see anytime there is fear it's because you haven't separated the skills and allowed the

body to kind of acclimate to that so i think that's a piece of like a really good coach tiana's phenomenal because she works and does all the curriculum for two through five and she has to constantly go and say, what's, what's the holdup. And like, there's a psychological element. There's a physical element. There's an emotional element. Sometimes the girls come in and have a great day. And sometimes in the competition, like they practice the same routine over and over and over and over again. And they go to competition and all of a sudden they're like, you know,

there's it's really gymnastics is really beautiful thing because it really forces so much of like you to develop if you do it right. You can just have the quintessential horrible thing. We're going to force you into over splits and make you do this. That's toxic, but whatever. Something I want to mention real quick, not about gymnastics, but about everyone who's asked questions so far. Like I mentioned, we're going to give away some Vivo stuff. We're going to give away two of these hunker and stools.

Two of them? Yeah, we'll give away two of them. One of them is going to me. I fucking love sitting on these things those things are great but the thing is because from our last q a there were some winners and some of the winners got their stuff but you need to be part of the discord then if your name is mentioned you need to message me in discord you need to message me your name you need to message me your email address if you do not do this you ain't getting your shit okay so please please

understand that and to add on to this gymnastics thing some patrick grobe asks speaking of gymnastics is gymnastics the pound for pound king of creating pure athletes what do you guys think depends on if you're a male or a woman so for example women have seven events or sorry uh men have seven events women have four events But men are mostly around upper body. So there's a reason you see a lot of – there's two things. One is an opportunity cost to do gymnastics. So I know if you do gymnastics as a foundational element as a kid in your elementary and middle school and you do it, then you branch off. But if you continue to go through level 10 where they're at the gym three, four hours a day, four, five, six days a week, there's an opportunity cost where you don't develop ball skills to be able to handle and run and move and do that stuff it's an amazing

there is no better foundation i mean obviously you can look at other things like conditioning can you swim can you run can you do other aspects but uh for women it's an incredible foundation because they are having to do upper and lower body dominant things for men most of their sports are really geared around the rings the the palma horse uneven bars. And so there isn't as much of a – like they get kind of a strange physique development and there's the opportunity cost of the skills of developing. That's why in CrossFit, for example, most of the people that – the top women's champions had a gymnastics background. They could like handstand and do that kind of stuff. They have body awareness. Not so much for the men.

Baseball seems to be the weird thing. So I'd say there's a few things to go into that. But women, it's an amazing sport. I think it's a great foundation. But for my future children, they'll – Wasn't Frazier a gymnast? Matt Frazier? Yeah.

Olympic lifter. He was just an Olympic lifter. But he may have been that as well. I'm probably tripping. It shouldn't be mutually exclusive. Like you would want to think I would want my kid to do some form of conditioning, whether it's swimming or running, like a discipline like that to learn how to think and move. And then there's some form of gymnastics to learn like the basic physical awareness. I mean that's the original like gymnasium, you know.

The proprioception that individuals, the body awareness that athletes get from being able to just like having that slight gymnastics background as a kid because you can maintain that when you learn how to do these flips and you learn all this like body weight stuff as kids you don't have to do gymnastics for the rest of your life you could do that shit for a few years and it just sticks i know people who like did gymnastics for three years as kids and they can still do walking fucking handstands they can still do fucking kip ups and all this gymnastics is really useful. Yeah. I don't really know much about soccer, but basketball is a great sport, but it's very difficult for young kids to play basketball. Is the same true with soccer, or can they just kind of play and they can still run and get some good exercise, even if they're three, four, or five years old? I think when kids play soccer, it ends up becoming bunch ball. So it's like,'s like andrew knows it's like yeah the kids will just chase the ball around the field but i mean at least they're still moving around there's not like a whistle being blown a

lot you know in basketball like the ball goes off your foot there's a foul there's like you know and people forget which way to go and it's just kind of, which probably still happens in soccer. But I think a sport where the kid has an opportunity to really move around a lot I think is good. I think this idea that your kid's going to really get much from going to football practice when they're 7, 8, 9 years old, I just don't think they're going to get much. A lot of standing around. I'm not saying it's completely useless. Maybe your kid really wants to do it or something like that. But yeah, it's a lot of standing around. Baseball, you're not going to get much from. And so you have to try to figure out a sport that's going. And I think something like gymnastics, you drop them off, they're there for 90 minutes or an hour. They're going to get put

through. Even though there's a group of 13 kids or however many, they're going to be getting like some reps in. And I think that as a parent, I think that's what you're hoping for is that you're signing your kid up for something they can really – Transform and change them. Yeah, transform and develop from. And it also – it's kind of cool because it's sort of forcing them to do stuff, which isn't always great, but it also has its place. I think what's interesting about that – And the other kid just did it before you too. Yes.

You saw that and you're like – It's an individual. And maybe you can't do it. It's okay. It's fine. You'll get your own skill at some point. Well, it's an individual thing where you're all expected to go, but because everyone's having to do the same thing, there's no like I'm being singled out. Whereas the hard part in like soccer volleyball basketball baseball is an objective

and so like volleyball is great but like if one kid sucks and they can't get the ball up in the sense that like the i can't i'm losing practice because we can't work together there's teamwork there but gymnastics is this weird thing where it's kind of a team where you're you know me and five other kids are all doing the same thing but it's individual and. And I get to watch you do it because you messed up. I don't feel as bad messing up. And so I think there's a lot of things that stack there as well. Yeah, and obviously gymnastics has like a strength to weight ratio that's awesome. I think also trying to have a kid be in something that is going to help them.

Again, there's enough exercise in there to where it's productive. Because ultimately, I think you're trying to have the kid get exercise, have your child get some exercise to help them manage just modern times of the different foods that we have access to. And if you look at someone like Sam Sulek, he's done an incredible job with bodybuilding, but he used to be a diver. And so Sam Sulek, he's done an incredible job with bodybuilding, but he used to be a diver. And so Sam Sulek being as lean as he is now, it ain't no thing for him because he's always been lean.

I mean, I don't know if always is the right word, but you're not going to be a diver and have a lot of body fat on you. He was really lean when he was doing that, and therefore it's easier for him to maintain that leanness now yeah all right and you know one thing is i don't know if he did a sport that required a lot of like aerobic capacity but there is something and we talked about this it's like chris bumpstead played soccer dylan bailey played soccer fucking what stan efferding played soccer a lot of stuff and i i know i personally know a lot of like, like Kendall Richmond. He was a wrestler. There's this-

Steph Cohen. Steph Cohen. Like there seems to be a link between- Pretty high level too. High level soccer. Oh, she played on her national team. I think she was on the Argentina national team. But there does seem to be a little bit of a link

between athletes who had like a movement-based sport that had them moving around a lot. And then these athletes transitioning into power sports or sports where like building muscle where it's just like you automatically have a bigger gas tank for things in the gym. It seems that those athletes are able to handle more volume when it comes to lifting weights in the gym or power lifting or something like that. They don't get fatigued easily because they've been doing a sport that had them running around all the time when they were younger. So there's, I think there's a side benefit to that too. You've been getting great sleep. You've been handling your nutrition. You've been working out in the gym. You may have been running and doing all the things that you believe are helping you get in better health, but you haven't gotten your blood work done. That's why we've partnered with Merrick Health

because you could be doing all these things, but underneath the hood, there might be some deficiency or something small that could be the thing that moves you in the right direction. And without understanding what that is and how to change it with your nutrition or your supplementation, then you might just be spinning your wheels. So get your blood work done with Merrick Health, work with one of their patient care coordinators so that they can give you the ideas of what you may need to optimize in terms of your supplementation or your nutrition or potentially hormone optimization, and they can help you move in the right direction by helping you from the inside out. Andrew, how can they do it? Yes, you guys got to head over to merrickhealth.com slash power project. That's M-A-R-E-K health.com slash power project. And at checkout, enter promo

code power project to save 10% off the PowerProject panel, the PowerProject checkout panel, or any individual lab that you select on their entire website. Again, MerrickHealth.com slash PowerProject. Links in the description as well as the podcast show notes. All right. Question from Moose. Given the diverse demands of hybrid training, how do you structure your training and recovery days? And are there any specific recovery practices or protocols that you found particularly effective everyone at this

table i think mark you do running and lifting graham jujitsu andrew jujitsu what do y'all do sleep that's a big deal yo it is i i don't mind taking a day off you know i don't mind uh you know if i something kind of hurts i don't feel like i i don't i don't feel pressure to that i i don't feel pressure that i have to work out and so not having that pressure is really nice so if i wake up and something hurts um i'm still gonna do some sort of exercise i'm still gonna walk if my shoulder hurts i might drag a sled i'm still gonna do something like something's something productive is going to happen. I really like doing one thing every single day. That's kind of difficult or kind of challenging

or sort of time consuming. Like any one of those things can be hit and I'll be happy and satisfied mentally. But for me, I don't really structure anything. But if something comes up where it's like, oh, I don't think I can do that today, I don't have any problem passing it up. Well, I think something you said earlier and we've talked about is the idea of like two to three good sessions.

That in some capacity has really helped me because there's this idea, which I don't know how true it can be, is that every single time you want to go do something you're going to have an amazing workout that's not going to you're going to just crush it and it's like maybe but by definition if you're always training at the same capacity then no one thing is peaking and so kind of like if you look at the ebb and the flow of that you know if i look and say what's my top priority and so we kind of training for a jujitsu

competition so i was like those are my top priority things and so there's some things that are top priority there's some things that like a second thing a second priority that you're maintaining um but you you have a specific you can maintain with a general capacity or you can maintain a specific skill output so running for example you could think there's a cardiovascular capacity there's a distance tissue capacity then there's a plyometric uh high end output like um like sprinting in a sense so it's like you know i'm maintaining but i want to maintain a specific skill so i'm going to focus on that and you know you can still do the thing but you bring less mental and psychological um stress to it maybe like the less importance on it so i'm going to go out and do this thing but for example recently like shifting a priority is like i'm going to go

out to the track i'm going to go sprint but i'm going to not bring the timer so i'm just going to go do this thing focus on how it feels and then be less objectively driven by that thing and then when i go to the gym you know there's a certain level of uh overall attack so i'm going to focus on the muscle engagement and feeling this this movement as opposed to a numbers-based objective i'm going to try and lift the seven as possible so i think in that you know i this is kind of my own personal gripe but there is this kind of constant thing like the hybrid athlete which is like it's like it's not really a hybrid athlete it's just suffering in some capacity i'm going to suffer this thing

i'm going to suffer that thing so it's the same psychological skill set and i think that kind of is a little bit less difficult a true hybrid athlete like Michael Jordan, he was either basketball or baseball and it took him a while to transition between the two. It's like it wasn't like he was basketball and baseball in the same season. He wasn't switching between the NBA and MLB. So there's a level of like if you can be highly skilled and focused but even within that, you can maintain it and you're going to go through competition seasons with others. So the question is like how do you maintain like your focus and your priority and then not dig too deeply by keeping the other things relevant. I don't know.

Moose, moose, moose, moose. I quickly want to see an aspect of your question. I think, okay, one thing that you got to be good at is auto regulation because there are going to be some days days whether it's you're doing grappling or whether you're doing running and you're really trying to improve at your strength training but you just got to auto regulate your you know your workouts and auto regulation means like you may have a program you may have numbers that you're trying to hit based off of last week's progression but you'll go into the gym one day and you will just feel tired

you won't have it like you you, you'll feel like, Ooh, I don't want to be here. And maybe some days you don't go there, but maybe some days you do go into the gym and you just aim for stimulus. For the most part, I think that you should be aiming for stimulus when it comes to training in the gym anyway, like trying to stimulate that range of motion, stimulate the tissue you're trying to hit. And yeah, you want to load, but you don't want to load too heavy that the whole idea of what you're trying to do is lost because you're seeking, trying to do a heavier load. But on those days where you just don't have it and you go into the gym, go through the, just go through the motions. You can do some of them, go through,

do some of the movements, get into the range of motion, maybe use lighter load, maybe slow things down. And as you go through the workout, you might actually start feeling better and then you can push. But there's going to be those days where you're going through the workout and you're like, you know, I'm just going to go through the motions. I'm going to get blood flow. And the thing is, is like we talked about with one of the questions earlier, those are going to be really good days that are going to help you recover because you're getting blood flow to all your muscle tissues. But at the same time, even though you weren't able to push that workout super hard, you don't have to push that workout super hard,

you don't have to think about it as an ineffective workout. Because again, if you're someone who's pulling different levers, whether you're grappling hard in some days of the week, and then you're lifting, like you got to realize you only have so much energy. And some days are going to come where you go into the, you go and you grapple and you just, it's, you're feeling kind of beat. So maybe that's the kind of day where it's like, you kind of take your rounds a little bit easier, but on the days that you feel you really got it, those are the days that you can push. That won't be every day, but on the days that that's there, you can push. So get very good at auto-regulating because the problem is, is when like, and this is where I think like, if you're doing a program, cool. But like, if you have

someone who's like made a program for you and the program says to do this uh especially when i was like working with power lifters and bodybuilders i would always try to tell them hey if you're not feeling this today just lower the sets or whatever just lower your lower your intensity so you can still get through that because if if you push every single day even on the days where you know you should back off that's just an easy way for you to yourself up yeah i'm still getting the literal bumps and bruises from learning what mark and sema just talked about uh yesterday i woke up tired i didn't really have it whatever that it is i still went to jujitsu i did my best and i was just talking to him about this i don't know why during class and doing

drills i just sought after like i sought the biggest dudes in the room i don't know why during class and doing drills i just saw after like i saw the biggest dudes in the room i don't know why the fuck i did that i should not have done that i got my ass kicked but it was like every single round i was just like putting in more and more work and this morning i woke up with my groin hurting again it's like oh big surprise dumbass um so that and then a couple episodes ago we talked about how i took an entire week off of jujitsu and what that did for me. The very next time I came back, things were clicking and jujitsu was extremely fun again. And it was freaking wild to experience that because I've never done that before.

And it was really fun. So, again, trying to piece the two things together, that marketing and what we're talking about is what I'm still trying to figure out how to do correctly. But like I said, I'm learning by like actually getting literal bumps and bruises do you have any sleep do you sleep on an eight sleep yeah did you look at your hrv and heart rate i can check but yeah do that because a week ago but there's also sorry to cut you off but like i also have my son sleeping next to me so i think it fucks up the reading but there's a good chance that it's still very accurate that would be interesting it's just even to look and see kind of those things. Because a week ago, a week and a half ago, I had some stomach thing.

So I had a little fever, like just completely couldn't hold anything in my tummy for like a day. But Monday, it was horrible. And I went to Jitu and I was like, you know, I had no issues. I wasn't sick, but I just felt like dead tired. Sluggish. And I looked at my eight sleeve and I was like, HRV was super low. Everything was super off. I was like, oh, no wonder. You know, in some of those senses, it's like you can't, there are tools you can, you know,

if to a team's point, if you don't know how to auto-regulate, then get a tool that helps with some feedback and then use that too. Cause you use what, like an aura ring and a thing. Yeah. I use quite a few things, but the thing is, is I don't look at these things every day. But at this point you don't, you know. No, no. But I still don't look at these things every day. And I didn't,'t you know no no but i still don't look at these things every day and i didn't i well i did initially but

i realized very quickly that i shouldn't look at it every day because i'd wake up sundays feeling good i'd be like i'm good and i'd look at it it'd be like your hrv is bad oh yeah i don't like you know that's why i mean i'll look at these things like maybe once a week just to kind of see and say okay i can look back at this because i generally kind of know what I do on each day. But looking at it every day and it tells you, oh, you need to recover or you're shit or whatever, I more so try to go off of how I'm feeling. But these wearables do give me an idea of how I can improve weekly. It's almost like it's good for somebody to weigh themselves each day, but it's not good for them to put stock into how much they weigh every single day. It's good for them to look at the weekly average.

Because if you're like, oh, I weigh two more pounds today. Oh, my God. You know what I mean? It's not good for you. It's not good. That doesn't make any sense. Yeah. Your body will leave breadcrumbs.

So, like, towards the end of class for this week, I'm like, I can see somebody getting past my guard or whatever they're doing. Like, I need to react to that. And I just watch it happen. Oh, fuck. Okay, don't do react to that. And I just watch it happen. Oh, fuck. I did. Okay. Don't do that next time.

And then it happens again. And I'm like, yeah, bro, you're, you're tired. Well, that's when you just said,

well, say, you know what you could have done here. Oh yeah. You stop them. You're like, yeah, you're doing great.

But what I would know. Yeah. Fuck that. Also guys, uh, the discord link is in our description, by the way, just so you know,

um, how many more questions do you guys want to take two two okay this next question is from Amanda sereno have any of your significant others ever had trouble of being super fatigued weaker during their period if so what are some of their ideas of improving energy. I've recently been hit with this while lifting. All right. If it happened, I wouldn't care.

So I don't know. I'm just kidding. I'm just kidding. I've never heard. That's something you have to deal with. Yeah. I've never heard my wife. Yeah.

All right. I texted my girlfriend about this. Cause like right now she's on prep. She's like lost like 27 pounds. 27 pounds. Yeah she's on prep. She's lost like 27 pounds. 27 pounds? Yeah, Sam's 120. She's 126. Today she hit 126.

She started off at 155. What? Her erectors are permanently there. Even when she doesn't laugh, her erectors are just there. Dog, she's so fucking, like I touched her waist and it's just like I feel rib. You weigh more than twice her that's crazy I know I know I'm literally double her body weight but I texted my girlfriend about this so I could kind of uh hear that so I could tell you what she said I'm just going to read her text hi Amanda try

toughing it out and then she said she said and then she said joking I mean and I mean really though just dealing with it and giving yourself grace while still pushing yourself if she's talking about training intensity you just have to accept that some lifts will suck during your cycle i asked her did electrolytes help at all she said no and then um i said is sleep any different she said i mean the cycle is unavoidable you're gonna have varying energy levels she also recently i think she's lost her cycle since she's gotten so lean. This is something that happens when you get extremely lean. Women will lose their cycles.

When I was working with some bikini girls, when they got super lean, their period just went away. And then it came back when they started eating more food and getting body fat. She said cycles are unique to each individual and they can change over the years. So it's just finding what works for you. I actually just wrote that I lost my period. I allegedly two weeks late, but I'm also a little off. I wouldn't be surprised if it's gone at this point. Definitely not pregnant. That Amanda is what she said. And when I worked with clients that were women, I would have them kind of mark when they had their cycles on their tracking sheets,

just so that we could pay attention to how they perform during their cycle. Some women have no effect during their cycle. Some women actually felt better during their cycle. And then a few of the women didn't feel good during their cycle. So like those, the women that like felt shitty during their cycle, we would just like kind of take training a little bit easier.

Have that be kind of a deload type of week. Though if you're a woman that, you know, you feel shitty during your cycle when it comes to lifting, deload that week. Kind of go into the gym, get a pump,

feel good, whatever. But if you're a woman that's like, for some reason, it's to lifting, deload that. We kind of go into the gym, get a pump, feel good, whatever. But if you're a woman, that's like for some reason, it's just like, ah, fucking going and kill it. Cause those,

some women do really feel good. Like they feel better in the gym when they're having their cycle and kill it then. So yeah. I'd like to preempt the clip with a four man talking about women's cycles. That's why I asked her. Good move. Good move.

Thank you. Oh man. Okay. Were I asked her. Good move. Good move. Thank you. Oh, man. Okay. Were you about to say something, Mark? You would. Well, the one thing I think is interesting is, like, technically when the cycle starts, your body is kicking back in to, like, release another egg. So you get the two-week period from the day of the cycle starting to your ovulation date, roughly.

And then if you go through that period, your body, you have changes in your skin, changes in your overall complexion that, like, is more attractive to a mate, as they say. So that's why a lot of people have more energy and more focus in that phase. And there's different phases of your cycle where you'll have different elasticity with your ligaments. Typically, people have less energy after they've ovulated and they're kind of like their body is getting ready to shed because they realize they don't have an egg in a sense. Their body is getting ready to shed because they realize they don't have an egg in a sense. Or they don't know they don't have an egg, but they don't know the egg hasn't been fertilized, but they're getting ready to like, we need to now take care of this potential baby. So I would think it's interesting is if you're feeling very weak during the cycle, you might want to check things like iron and like because you're bleeding. And if you have a heavy period of your bleeding, that may be something that's thrown off because I think the high variation of that, the hormones are happening consistently across women. But the question is, are you nutritionally

able to sustain that blood loss or is that taking something out of you? So there's variation, but there's also a lot of podcasts of actual women that can talk about this, but I don't know. I think the nutrition, I think the one interesting piece is like, if you feel very weak at that point, it might be worth revisiting how much red meat you're getting, how much creatine you're getting, iron. And that would be a good blood test. I think most, at least with a blood test, I take and have Tiana work with. They make you take your blood test on the third day of your period so they can get a basic reading. That would be the interesting thing, I think, to look at.

I will say Sam eats a lot. She's actually in the chat right now. That woman can eat a fuckton of ground beef we go to Trader Joe's and actually she probably went this morning she will buy like literally 16 backs the packs of ground beef at a time 16 packs of ground beef at a time yeah that woman eats her meat and she says I think Graham is glowing you look like you have a but I radiant energy on you I learned what that means now apparently what does that mean where if you're like you're you're like it's like a it's a meme we look it up the meme because i won't say

as well but like you're you're not trying to give away you're like a paid operative and you're trying not to give away your thing like i would do a cia operative saying oh the cia doesn't track your stuff there's a double meaning to that glowing okay interesting i don't know if that's what you meant but that's the thing i learned because i'm with the the current trends okay all right this i can identify with that one stress makes your body temperature rise introverts in every place other than our own room oh that's cute i don't know i just i literally just googled what you said so that's the first thing that came up never mind never mind sorry my bad thank you okay and i guess this will be the last question from nimitha can't see my question anymore so in case it's gone i've been waking up with achilles pain in the morning which is quite new for me very mobile ankles and have been

running less than usual have you dealt with people with Achilles pain mark do you you've no Achilles pain stuff which you got I would say that if I mean obviously the context is like what else are you doing with your training but most specifically you probably would be due for some calf work specific I mean and you know you got to think about the achilles in some sense is like that's the achilles tendon is the same tissue that goes and wraps around the calcaneus which is your heel and becomes a plantar fascia so i would look at the achilles the achilles tension typically happens like you've lost big toe extension so your

big toe has gotten weak and you have lost big toe you can't load that big toe through 90 degrees plus range of motion or your knees not getting full flexion. So both of those create the push and pull on the Achilles. And then working on – I would say this too because I know that the suggestion just to do calf work is kind of like planes, whatever. But there you can do – there's a difference between doing calf raises and actively feeling the calf contract. And I think that's a big thing that I'm realizing recently is like my left calf is stronger. You want to flex your feet too.

You really have – but like you have to – you probably have to figure out and support yourself with the other foot to kind of take some weight off to really focus on the contraction and that engagement. Because you can do calf raises and never know what a real calf contraction feels like so um which is how the theory says but yeah i would say calf raises but like sam brokenson so in response to getting more iron sam said you literally a good way to replenish the iron is just capsuling those period clumps and just eating them up. People drink their urine these days. This is the thing. I saw an Instagram thing where people were rubbing their – which make – I don't know.

I'll stop talking. It doesn't make sense. It does make sense, but it doesn't make a lot of sense. We have one quick last question about anabolic activities. Did you have – Oh, something on calves. Sorry. Go ahead.

No, he would have a good answer. Oh, just, again, think uh try to do some myofascial release on the calves and your shins i think that's where all the pain comes from and that's real like i don't i don't think people realize especially if he says he's a runner he she if they um if you do a lot of running there is a lot of tissue that gets a lot of repetition, especially in that posterior tibialis behind, like just spending some time on that. I think people underestimate both how poorly they have muscle control of the muscles down there and both how much stiffness you can really play in with some of the soft tissue stuff. It's like the inside of the shin, calf area. What's that called?

It would be your posterior tibialis. That's I think fucked up on a lot of people. Yeah. If you get in there and you just, Ooh, Oh gosh, I've met some people cry with that, but it's a lot of gunky stuff in there.

And when it does come to your calf work, you don't have to wait to start doing this at the gym. You know, first off, if you have some stairs at home or stairs in general, or like a fucking curb, um, you could go down and get some

good extension that achilles one thing to think about with calf work is i like to sometimes do some bouncy but for a lot of the calf work i do i will pause at the bottom and then come up because like when you're when you're doing calf work with your uh when you think about your achilles it's a springy tendon right and most people are bouncing during calf work but you miss out on that muscle contraction if you don't allow yourself to pause at the bottom where the Achilles is in like where your calf is in that extended position. So pause at the bottom and then come up with you doing your calf work. And if you want to bounce on some, go ahead. But for a lot of your reps, you should probably go for a little longer. I think some people say too for the Achilles specifically do some eccentric work for calves. So when you are doing this calf work, maybe just hang on to the eccentric a little longer. I think some people say too, for the Achilles specifically, do some eccentric work for calves.

So when you are doing this calf work, maybe just hang on to the eccentric a little bit more. All right. This, this is the last question from anabolic activities because Sam's being a troll in the chat. Anabolic activities, real question for Graham.

What would you advise people to do to strengthen their body for the purpose of not getting injured and becoming unbreakable? That is quite the – wow. Okay. Well, Graham, what do you think? That's a very broad question. I think – I guess the only real way to answer this is I talk about a principle. I think if you understand the principle of like the major movers, I mean you technically have bones. Bones, you know, your organs, bones, muscle, connective tissue I think would be the broad aspect.

And organs function on like input, output in a sense like are you getting your nutrients. Bones are – those are really like dehydrated areas like your your bones form around lines of stress in a sense so there's kind of a very long standing soft tissue but you know if we think about injury you know there's a there's acute injuries that happen to get hit by a car or something like you know there's only so much and maybe you can make the argument that by training well, you can turn what would have been a devastating life-altering injury into like just a road bump. But specifically, I think most people when they go to injury, it's like, okay, the two things that can really play in in terms of my movement and training are my muscle and my connective tissue. The thing I've had to really revisit recently after 14 years of pretty much going through the motions is you can do a lot of stuff. If you value position, meaning I'm going from point A to point B,

and you don't think about the tension and the process of what happens as you go through that experience, or you don't feel the muscle, if you can't actually contract and feel the specific muscle fibers at different areas and stay very engaged with your muscle, or if you need a lot of reactive stimulus, meaning I don't know how to get my bicep unless I'm going to pull down, I have to have weight in my hand to engage that. That's a sign that you probably have poor muscle connection. So first getting the muscles that should be working, like the big muscles, your pecs, lats, glutes, quads, calves, et cetera, like getting those engaged and treating your bodybuilding as like a really serious time to be focused, as opposed to just going through the motions. That'll take care of a lot of your

overall movement pattern. And then the other side is a connective tissue. And so that scales two spectrums. One is getting hydration to those tissues. So that soft tissue work, that slow, long, viscoelastic, multidirectional, like fascial maneuvers or stretching with an intention to detail. So that's like lengthening and stretching your body all the way out. And then the other end of that spectrum is the plyometrics. So your connective tissue really works on those slow pressure, like very slow, long intentional movements. So it could be self myofascial release, long stretched out, like, you know, hanging things like that, that really pulls your body apart. That's stretching, like you can think about stretching

a plastic bag, a part of viscoelastic property. Then you have to condition that. So that's the plyometrics. And so if you do the plyometrics, which are like repetitive, quick, rhythmic, like pop, everything has to create tension. That trains and conditions. You like beat the leather up in the sense you condition your tissue along lines of stress. So those two ends of the spectrum take care of connective tissue. The muscle engagement takes care of your overall movement. And those two things, I think, help you mitigate force and load and movement well that then help you navigate just stress so it doesn't end up on the passive tissues of your joints.

And that's about it. That's the best you can do, I think. Mark, would you add anything to that? Well said. I mean, some heavy lifting and some running can make people pretty resilient. But if you overdo them, they can leave you pretty busted up and broken. Well, if you do heavy lifting on top of a foundation of, like, these are my muscles. This is what I'm connected to that.

And you do running on top of tissue that is, like, resilient and healthy. So, like, adding in what you do is a soft tissue work that hits this, like, three-part triangle in a sense. It's like you're getting the connective tissue with the running and athletic plyometrics and add in some jumping and different movements as well like variation and you can heavy lifting which is stimulus on top of your system and training the muscles that's your body i think past that you have to trust your body has some wisdom and that your body will organize itself in the way that it has for thousands or millions of years because like otherwise you're left trying to make sure you have every single possible thing up to some arbitrary standard,

and that's just overwhelming. All right. Got it. Cool. Guys, we're going to pick six winners today. Remember, if you win today, please go on our Discord of The Power Project, find my name, Trendsema, message me your email address and your address okay so we're going to give away some vivo barefoot shoes we're going to give away two hunker and stools we're going to give away some supplements from within you and we're going

to give away one year supply of hostage tape okay mark goodness a lot of stuff and if you don't win you're not a winner we don't do that here damn this this chat man you're a loser i love you they're roasting okay he stopped hiding porn so now calves are his new shame oh i love you this is great all right first winner moose m-o-o-s moose if you don't message me you ain't gonna get your vivo barefoot shoes so join the discord find me transima the discord's in the description uh send me your just actually send me your email address and username okay second winner drew eckhart drew eckhart you're gonna win a hunker and stool again what is a hunker and stool okay hunker and stool let me describe that real quick before i give you the name that Mark just picked out.

And Anabolic Activities, you are not in for this giveaway, just letting you know. It's this right here. It's a seat that you can – I love this thing because I sit on it when I get work done every single day, but it's low. So you kind of sit in a deep squat. It just puts you in a great position. I get to let my feet hang out and stuff, but I like the fact that it gets you bouncing, like you're bouncing and moving around.

So give away two of those bitches today. Next winner is Sean Wanzer. Sean Wanzer. You're going to win some supplements from within you. Supplements. Is it that way too? Sean Wanzer. Sean Wanzer.

Sean Wanzer. Next winner is going to be JP503. You're going to win a pair of Vivo barefoot shoes. The next bucket pick is going to win a year's supply of hostage tape. I wonder what a 503 stands for. 503. Area code? Could be May 30. Oh, gunpowder tea, please oh gunpowder tea please gunpowder tea please you

want to your supply of hostage tape again directions fall get the discord add me email address and address so gunpowder tea please and our last winner of the last schoolunker in school. Gunpowder tea. Speaking of gunpowder, you guys want to be part of a gum club? A gum club? Yeah, what's this gum club? You have to give me your addresses when we get off the air. Okay.

Ron Penna's gum club. Build a big ass jaw. Oh, let's fucking go. Connor Childrose, you win a hunker in school's fucking go Connor Childrose you win a hunker in school Mark Sam asks if you can bring back

this is the way vanilla oh we don't have any do you guys or do you guys sell it still I think so yeah I thought the only one you stopped

was Keto Pro right oh yeah Keto Pro yeah yeah yeah no more but I think we still have I don't know I'm pretty sure

alright I'll check Sam if I'll bring you home some. This is the way we know if we have any, okay? We'll find you some, Sam. Don't worry. All right. She's an angry girl when she's hungry. Actually, that means she doesn't want any chocolate.

He's asking about protein. Yeah, I don't understand why she does not like chocolate. I figured that would be her favorite flavor, but I guess not my god graham you i love you bro you're great she doesn't just like chocolate it was good oh man i'm just saying i like chocolate more than vanilla do you yeah chocolate's the best flavor. Okay. I do like vanilla ice cream, though. It's less sweet.

It's not as funny. Vanilla ice cream, just plain? I think vanilla ice cream gives you a better foundation for everything else. So if you have anything that's added to it. Yeah. And if you can enjoy vanilla ice cream, there's a lot in life you're happy with. If you need like Rocky Road to be happy. I mean, vanilla ice cream is really good. Yeah, it is.

It's very good. I think we're a room of guys who like vanilla. Am I not wrong? Okay, alright, but I'm actually just talking about the ice cream here. Who doesn't like vanilla ice cream? I mean, truly. Delicious. I think people they do, but they need more. It's like those are people that are not happy in life.

Yeah, I always want to put other stuff on it. You can still put more other stuff on it but if you can't be happy with vanilla you ruin the vanilla flavor by putting too much other stuff on there like you can't taste it anymore but some cookie dough makes it so much better right right three cookies away from being obese peanut butter cups oh right butter cups. But peanut butter cups in chocolate ice cream is better, but maybe cookie dough in vanilla is better because then you have – if you have chocolate chips and then chocolate on top of it, it might be too much chocolate. Yeah, you can't tell it's chocolate. It's triple chocolate? Get out of here.

You have me at one. They're combating each other. Why do kids always try to add hard candy? Because they don't know any better. Because their teeth haven't run in yet. Mine are too sensitive. It's crazy. I can't chew that.

They put like gummy worms in a thing of ice cream. Have you guys never done that though? Gummy worms in the ice cream? It's actually, I've done it in yogurt before. It's actually quite good. That was my early, yeah. This is very good. Is that when you were blowing up?

No. That's when I was watching you watching yourself. You're like, damn. No, I think I was watching you watching yourself. You're like, damn. No. I'm just big. If you take steroids and you stop taking steroids, what percentage of what you,

let's assume that your training volume doesn't change, but like, what percentage do you keep? Why do you look at me when you ask this question? Because I'm asking you a question. I don't know.

That is a Mark question. Well, you just know people though. Like, I'm just saying you would know these questions. All right. Not in SEMA? I really wouldn't know.

Mark knows. Strength is never weakness. Weakness is never strength. Catch you guys later. Bye. I'm interested. I would like to know the answer to the question. I just didn't think it had to be.