Mark Bell's Power Project - Rebuild Lost Muscle, Increase Aerobic Capacity & Become A Complete Athlete || MBPP Ep. 1030

Episode Date: January 10, 2024

In episode 1030, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk answer your questions live and advise how to be a well rounded athlete.   Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw   Special perks for our listeners below! The Athletic/Casual Clothes we're wearing! 🕺 ➢ https://vuori.com/powerproject to automatically save 20% off your first order at Vuori!   💤 The Best Cooling Mattress in the GAME! 🛌 ➢ https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep!   🥩 HIGH QUALITY PROTEIN! 🍖 ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box ➢ Piedmontese Beef: https://www.CPBeef.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150   Best STYLISH Barefoot Casual/Training Shoes! 👟 ➢https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes!   🩸 Get your BLOODWORK Done! 🩸 ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel!   Best 5 Finger Barefoot Shoes! 👟 ➢ https://Peluva.com/PowerProject Code POWERPROJECT15 to save 15% off Peluva Shoes!   Sleep Better and TAPE YOUR MOUTH (Comfortable Mouth Tape) 🤐 ➢ https://hostagetape.com/powerproject to receive a year supply of Hostage Tape and Nose Strips for less than $1 a night!   🥶 The Best Cold Plunge Money Can Buy 🥶 ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!!   Self Explanatory 🍆 ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained:      You Need Greens in your Life 🥦 ➢https://drinkag1.com/powerproject Receive a year supply of Vitamin D3+K2 & 5 Travel Packs!   ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements!   ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel!   Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject   FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell   Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en   Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz   #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

trying to gain some size, I would check out Stan Efferding's Vertical Diet. I am working on doing more Zone 2 training. Do I need to have a heart rate monitor to accurately measure that? I think the watch can be so far off that I don't even think it's good to utilize it. However, I would use your breathing. What did you suggest for anyone over 65 to add in some weight training? Get an app. My right shoulder mobility keeps me from low bar squatting.

Just like all your other problems are sweeping right underneath the rug. Now, a myofascial release is like almost always my first place for people to start. I have atrophy in a leg from a surgery years ago. How many more sets less reps should I do with a smaller leg? Instead of just trying to increase the amount of sets you're doing, just try to make sure the set quality is intense enough. Power Project family, we've had some amazing guests on this podcast like Kurt Angle, Tom Segura, Andrew Hooperman, and we want to be able to have more amazing guests on this podcast and you can help it grow by leaving us a quick rating 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. There we go. And with y'all and bring you amazing information enjoy the show there we go and we're live oh my god yeah you were saying mark i'm sorry yeah what uh what's like the easiest body part to like bro out with with somebody else like just to train where you think they like if you were to say you know a certain body part they might be like nah but like what's one where you can just convince just about anybody to go do it with you for a little bit yeah i think it's pretty safe to say biceps right because when you're a kid and everyone's like oh you know he's big and strong or whatever

like everybody goes to like a flex their bicep i feel like and i think everybody wants bigger arms there's i've not met one person that's like nah bro bigger arms is just not cool yeah so like if you're like walking through the office you're like hey let's go hit a couple sets of biceps and triceps 100 of the people will say yes yeah everybody be like okay you probably won't really ask another question after that no not at all i think back works pretty good too because it's like it's just not it's not a crazy commitment but then if someone see that you can get tricked, though, because then if someone invites you to train some back and they're like, all right, let's start off with some bent over rows. You're like, what the hell?

I was not expecting this to be like a real workout. I didn't know we were training herniated discs. Yeah, I didn't know we were trying to get hurt. Andrew, you're training herniated discs. That's what I think of when I think of bent over rows. Like, hey, what do you think about we start off with bent over rows you're like uh you know actually look at that i don't have the time that i thought i did you know today's lat pull down day not bent over road day maybe next week

or you know down down the road i think back you're always thinking like we get to like cheat with machines yeah yeah guys join in let us know what the easiest thing to bro out is uh what you dig what you dig i love back though back never just like back makes me just internally nut it's just that it's just like the first thing i want to go into the gym and do is just row and get a flat pump it always feels good and it feels good like like the seated row or getting on a machine. Lat pulldown? Lat pulldown always feels amazing. I started out probably nearly every workout I've ever done has probably started out with a lat pulldown.

I just gravitate towards it because I'm like, that's going to be great. That's my form of stretching right there. My favorite machine in my early 20s was like the Hammer Strength Isolateral Row. there my favorite machine in my early 20s was like the hammer strength isolateral row it's like that was that was if if there's any machine that i would like honestly kind of go to the grave with even though i love so many things the hammer strength isolateral row has just like so much nostalgia with me and it i'd hit that thing every day at the gym it didn't matter if it was back day or not i'd fucking hit the hammer strength yeah when i you know was barely new to the gym and stuff,

the one movement that I felt like I was actually accomplishing, doing the right way, was a low cable pulley row. And then fast forward, Doug Bregnoli's like, no, don't do that. That's garbage. And I'm like, but I feel pretty damn good when I do it. So I still do it every now and again. But yeah, that back day is amazing. That was like when you can start learning how to flex your lats,

you feel like a freaking bodybuilder. Yeah, we got 62 people in here already. Heck yeah. You guys are fucking great. By the way, we will answer your questions, guys. Hammer strength, isolata, row. Is that the one that's like in the gym? Yeah, we have one in the gym.

We have one in the gym. But there's all the 24s I went to. Yeah, yeah. But that's like the one. That's still the one. Yeah, that have one in the gym. We have one in the gym. But there's all the 24s I went to. Yeah, yeah. But that's like the one. That's still. Yeah, that's by Prime. It is fantastic. What are some of your thoughts, Nsema, about, you know, like sometimes you might do a movement for bodybuilding purposes where you do it for hypertrophy. But I know nowadays you're doing a lot of stuff where the range of motion is different because I remember you showing some rows before and I think you shared something I learned from like Charles Glass where you know the elbows aren't really they don't really need to necessarily go back behind the body on a row to like build the lats but do you have different thoughts on that now or you just train things

slightly differently now no I don't I don't I just still train through a long range of motion, but the goal is still to feel that area working. So even though I do a row with like a super long range and let myself reach, when I come in, I'm still looking for a deep, hard contraction. I'm still holding that contraction. I still over time want some growth, but I'm not only looking for growth now, I'm looking for growth and movement ability, right? Whereas before when I was younger, it was just like, I just want to get fucking big, but now I want to be big

and still have extreme amount of flexibility because of the sport I do. Yeah. When you do something like a row, you say you still might only have the elbows go to like the midline of your body, maybe not pull it back further, or do you want to pull it back further

to get some twisting in there if you were doing it like one arm? I might do some reps where like, I will maybe twist a little bit, but the main goal is to feel that in my lat, feel that in my deep lat, feel a hard, deep contraction, hold that contraction and then come back.

So I'll do like when I do sets, I'll do some, um, some repetitions in a slightly different way than maybe some of the other repetitions. Uh, but the goal is still the same. The goal is still deep stimulus, a really good pump in that specific area and getting that area to move through its full range of motion. That's, that's the goal. I always think it's kind of more of an art than a science, but you can mix a little bit of both. You know, it's good to learn. It's good to learn from, uh, all different kinds of people think it's kind of more of an art than a science, but you can mix a little bit of both. It's good to learn from all different kinds of people, and it's good to apply different things. I do the same thing.

I do different styles of reps. Sometimes I might do three sets in a row that are very similar, and on the fourth set I might do one different just because I feel like it and just because it feels good. Real quick, 82 people in here, I want to give you guys a heads up. We have three super chats so far. We're going to be answering your questions. At the end of this, we're going to be giving away some goodies from Hunker and Stool. We're going to be giving away some Vivo Barefoot shoes. We're going to be giving away some gift cards from within you, a bunch of goodies that you guys are going to like, but you got to, we have to have answered your question. And at the end,

if you win, please be part of it. You have to be part of the discord and you have to message me. So the discord link is in the description. If you're a winner, get in the discord, send me your email address and your address. So if we give away anything along with a year supply of hostage tape,

if we give away anything, you're going to get your stuff. All right. Power project family. If you guys want to get in on our next live Q&A, join the Discord down below because this is prerecorded and we answered a bunch of your fitness and nutrition questions. We also gave away some goodies from our sponsors. So if you want to get on the next one, join the Discord below and enjoy the show.

All right. Awesome. So I guess I'll start with some super chats because there's a few in here already. I think we have three super chats. And GunpowderT, please. He's always – this guy won shit in the last two Q&As. Okay. So advice for skinny body type to gain five.

To gain what? Size. I was like, what? Hold on. To gain size. Am I having a heart attack or something? Because I don't see five anywhere. I said five.

Thighs. Gain thighs. Got it. Gain in size. You want to get a little bit of thighs? Bigger thighs. Got it. Getting big.

I think gunpowder has taken off Thursdays off of work. Probably. Just to tune in. Can we talk about thighs, though? I like big thighs. Gain size on your thighs? I like big thighs. Chicken thighs.

Chicken thighs. Yeah. But yeah. So yeah. yeah guys tips for gaining size from a skinny like jay cutler and ronnie coleman and those guys exactly like those thighs that's the that's the type of time i'm talking about yeah yeah that leg stomp from jay cutler or something else wasn't it yeah uh shit trying to gain some size. I think, you know, we need to eat properly, right? We're going to need to like, it's not talked about enough. I don't think is you probably need a little bit of a caloric surplus. If you're trying to get big, it's going to be more difficult to gain size. Even if you're on maintenance calories, I think it's going to be a little bit, it might be tough if you've been already training for a little while and you're not adding calories. I think it's going to be a little bit it might be tough if you've been already training for a little while and you're not adding calories i think it's going to make it more difficult so i would check out stan efforting's vertical diet i think it's one of

the better diets out there in terms of like it encouraging people to like you know actually eat their food um rather than like a lot there's a lot of diets out there where people are just eating less there's like intermittent fasting there's all kinds of stuff where people are trying to like lose body fat. But to get bigger, um, I would look at Stan Efferding's vertical diet or look into like a bodybuilding style diet, like a bulking thing. And when you do bulk, you don't need like a crazy excess of calories, but you do need some more. So that would be one thing to concentrate on. And then I would strength train. I would say maybe get yourself involved in 5x5 or three sets of five or something like that on particular movements, maybe some version of a bench, some version of a squat, some version of a deadlift, because I have found that you want to pick movements that you're going to be excited

about. So you don't have to pick the movements I just mentioned, but I think it's important that you develop this idea of trying to get better at particular exercises and trying to get stronger in those exercises. And you're comparing those exercises one week to the next week and so on with similar form and technique. And so hopefully over time, your body will have adaptation to that. And as a result, you'll need to use more weight and maybe you'll be able to do like a little bit more reps or more sets and those kinds of things. So to me, that's a great way to get big. And then you would still fill in the rest of your workout with volume and just, you know, trying to hit those body parts the way that you normally would.

And, you know, we talk a lot about how to drop body fat, decreasing meal frequency, etc. But for a lot of skinny guys, one of their issues is eating enough food. They might not realize it, but they're not eating enough. So you want to maybe purposefully increase your frequency of eating because if you have like, you know, two or three meals in a day and you're trying to grow, sometimes you're not getting enough food in those meals. Like I can put away a lot of food in two meals. If I wanted to, I could have 2,000 calorie meals. I've done that before. But that's because I can put food away.

a meal, then you might want to have like multiple meals through the day and increase your eating frequency. Because if you increase your eating frequency, you'll find that you start to get a little bit hungrier more often, right? So that's something that can be helpful. I know our boy, Kenny, I think we answered a question similar to this, and he said he used to blend food, like he blended chicken. If you want to go that far, you can, but that's your prerogative. Obviously, too, get on your recovery. If you're not getting enough sleep at night, your performance is going to be trash. We talk about sleep all the time, so that's super important. And I think it's you. You've mentioned you're only as good as your recovery. So you've got to take that shit seriously. Any person who's trying to grow or

any person that's an athlete has to take their recovery seriously. Because if you're not recovering well, if you're not taking advantage of of that then you're leaving a lot of gains on the table as far as growth is concerned and then something that i've heard i think uh the online coach recently had even mentioned it like you know you got to be prepared to get a little chubby but in in my case so i'm you know about six feet tall'll say, depending on what shoes I'm wearing. I was 165 pounds and still had a big belly. I still had a pot belly. I was chubby.

And so when I'd hear people talking about skinny guys, as soon as they start to put on a little bit of weight, they see the fat go up and they get scared and they want to go back down. And I'm like, well, shit, man, i'm already there and i haven't even started so it's it's a little tricky but what's going to happen is like what happened for me is i went kind of for like the body recomp you know so like my weight almost stayed the same but like the muscle development started coming yeah and then another huge thing well two more huge things for me was um the the fuel that i was putting in my body. It's like, oh, no, I'm eating calories. I just want to get big or whatever it may be. But then once I started hanging out with Mark, he would even tell me to not have protein shakes just for the simple fact of this would hurt my stomach because he knew how jacked up my stomach could get when I eat too much.

It's going to take us too long for you to digest that protein and you need to be able to eat frequently yes so what what instead so i mean protein shakes are good but what happened was i was kind of clearing out the room in my stomach for stuff like ground beef and rice right for more things that are going to help me fuel my goals and then the other thing thing too, which is like, uh, this is a whole nother podcast episode was just like, what, what in your mind equals big, right? So like when I used to think about this back in the day is when I was flooded with like videos of CT Fletcher, Hodge twins, looking at these dudes that were really freaking big. And here's my skinny ass being like, yeah, I want to get big. But if I looked at who I am right now back then, I'd be like, that's big. Like, that's sick.

I want to be that. And I'm only 180 pounds, right? So like getting into the like setting a goal, I don't want to say like an obtainable goal, but understanding what big for you means because it's going to be different for everybody. So keeping that in mind, I think is very important. Some people, four inches is fine. That big you know what i mean and that that that can be big yeah right if you know how to use but it's really about being four and a half inches that's huge massive they can do that with a link in our description andrew i think you brought up a really good point with the protein shake and And people do this with snacks as well. And this is why you got to kind of leave the snacks for like little kids maybe and grow up and start to eat differently.

You know, if you're trying to be an athlete, trying to be stronger, trying to recomp, all these things, you're going to have to eat slightly differently. It doesn't mean you can't make room for snacks here and there. It doesn't mean you can't make room for snacks here and there. It doesn't mean you can't make room for treats here and there. But the best way to make the food that's in your refrigerator look unattractive is to have highly processed foods. Then when you have highly processed foods, anytime you open your fridge, you're going to be like, oh, we don't have anything.

You're going to close it. And then you're going to end up in your pantry and you're going to reach for chips or granola bars or candy bars or whatever other you have you're either gonna be looking in the pantry or in your freezer for ice cream and things like that and that's the biggest mistake that i see people make uh broadly is uh they'll say i can't hit my protein you know i can't man i can't do 120 grams protein a, I can't do 120 grams of protein a day. I can't do 200 grams of protein a day. It's way too hard.

But as soon as they start to subtract out some of the other stuff that they eat, then they're going to be hungrier for those proteins. So all good stuff to keep in mind to get big. Yep. All right, guys. One other thing. We're going to get the, we're going to answer the super chats first. And everyone who's sending in super chats, fucking thank you's awesome and we love everybody in here anyway but we're gonna

answer the super chats first once we finish answering all the super chats one guy gave us what a thousand bucks at one time that's crazy i think so yeah thank you that's wild yeah but once we answer all the super chats then we're gonna get to the rest of the questions and then if another super chat comes in we're gonna get to that first so the next super chat leviathan lifts what is your guys's favorite moments favorite lifting moments from 2023 that's interesting best lifting moment of 2023 i don't fucking know right now um yeah um i mean the only thing that comes to mind right away, and it's not a good lifting moment, that Larry Wheels situation where the guy tore his pec. Oh, gosh. So I'm just thinking like tragedy. Sorry that my mind's in the wrong spot.

But, you know, I think maybe the year previous there was some pretty cool lifting going on between like Hapthor and Hapthor, I think, you know, deadlifted 1100. There have been really cool deadlifts over the last maybe year or year and a half that people have ripped up. People are, you know, breaking records all the time. Especially young ass people. Yeah. Young people are getting freakishly strong. And they're coming out of nowhere. You're like, well, I've never heard of this guy's name before.

I should keep track of who the hell this guy is because it's been pretty amazing. Shout out to Jeremy Avila for doing a 903 deadlift recently in training. He's an absolute beast. But I don't know. Nothing really stands out to me. I guess like one of the cooler things out of this past year was the rise of Sam Sulek, I think, is a really cool story and good for him. I think he's attracting people to bodybuilding in a way that we probably haven't seen in a long time. The last person that blew up like that in that way that I could think of would be Dana Lynn Bailey, who would need to be ushered by police officers when she would go around at the Arnold Classic and stuff like that.

Pretty wild because she just had people in a frenzy for her, but, uh, that's a really cool thing. Cool event that happened with, uh, Sam Sulek over the last couple months. There's Jeremy ripping up a 903 pound, uh, deadlift recently. Yeah. As far as lifting once, honestly, I got, I got nothing. I got nothing. If we're talking about personal best lifting moments, there have been a lot of cool stuff that have happened the past year, a lot of cool movement ability stuff that I've been working on. But nothing peak comes to mind. So honestly, I have no great insight for this question. A couple of things come to mind that I've seen you do, like some of the sled dragging and stuff that you would do with like rounded upper back and rounded shoulders and then some of the movement practices that you've been getting into where you've been. I think it's actually really cool.

And you and I talked about this a little bit where we're talking about breathing and maybe just breathing completely differently than what we're used to when we're lifting. And that is something that I'm noticing. I was doing some back exercises in the gym today. lifting and that is something that I'm noticing I was doing some back exercises in the gym today I noticed that you know when it gets difficult for me I'll hold my breath which I actually think is like I think for like a muscular contraction and maybe for a pump like maybe there's something to it like maybe maybe because look the veins come out more right and you see like if somebody's just rowing and they're just gradually going and they're just breathing normally, you're not going to see the muscles. They're not going

to look the same way. The muscles won't look as angry. But if you kind of hold your breath, that will have a certain impact as well. But I think it's interesting that you started to adopt this idea of like, let me see if I'm holding a dumbbell out here in this fly position let me see what happens if i let me see if i breathe through this and let me see where i can move my arm to i think that's pretty cool yeah yeah no well i am i am happy about that stuff um you know because like with with grappling and jiu jitsu you have to be in a lot of compromised type of positions. So the main thing that I try to just focus on is how can I develop strength and learn how to maybe even relax with load in these positions, which has helped a lot with the way that I move. So it's different, but it's been massively helpful.

It's been massively helpful because I can get into certain positions in jiu-jitsu that most guys that my size can't really get into. And it's because I've been using strength work and I've been using weights to help stretch me out and put me in these positions, which has been super helpful. But when you mentioned the holding the breath, that is – if you're fucking deadlifting 500, 600 pounds, you know what I mean? When you hold your breath you you you you maintain rigidity and when you're doing those types of lifts you want to maintain rigidity but i'm trying to lift in a way that some movements i have i'm pretty rigid but some movements i want to see how much i can get my body to like move how much range of motion i can develop i'm breathing differently picking up a fucking pillow while i'm sitting on my couch

because i'm trying to like learn You know, I'm trying to pay attention. I'm trying to be more mindful. Like why am I holding my breath? I like I'll hold my breath like I'm gonna lift 500 pounds and it's a pillow So I'll reach for it and I'll notice and why am I doing that? Well, I probably hurt my back before you know, or there's tightness and so when I go to reach to like one side, you know, immediately the body's like, you usually brace for this. So let's brace. And so now I'm trying to learn something different. And it sounds silly to go through some of these things, but I think these are like big improvements.

I think these are big breakthroughs. The other thing that I see you do is you pay attention to like actually having markers of things that you're actually getting better at. I think in the beginning of the year, I would say like I haven't really – didn't really see you jump rope much. And then now I see you jumping rope quite a bit. And when I first saw you jumping rope, you looked like a normal beginner jumping rope. But now you're cruising through it pretty good. Yeah. I mean it's – we talked about microdosing habits a lot.

And the thing that I've found is that, and we all know this, if you can get yourself doing something a little bit every single day, you can really improve at that much faster than if you have, okay, I'm going to try to jump rope for 10 minutes, three days a week during my workout. If you do it for two minutes a day, that shit adds up and the skill acquisition is actually very quick. And I think it's the same thing with certain movements like an ATG split squat. I'll do that movement multiple times a day without weight wherever I am because I noticed that like I didn't have the ankle mobility to do that well on one of my sides. So I was just like, okay, well, if I can get myself to just do this movement more often and make it a frequency thing rather than only during my workout, I can improve better. And that's like, that's a big habit now. Like I microdose different movements outside of the gym and then in the gym, it helps a lot. And now you're trying to mess with like a one-arm hang or something, right?

Yeah, yeah, yeah. I'm trying to hang every day. I'm probably going to try to get one of those base blocks. They have a big pull-up tower thing that you can have at home that has like a dip bar machine too. Obviously, we have the thing here, so I'm hanging on it every single day. But I want to be able to increase my frequency of hanging. So I want to get one of those for at home so that like if I'm at home, I can just hop up, hang for a little bit little bit get off and work myself up to being able to hang off of one arm because if i can comfortably hang my 250 pound ass off of one arm and i can like do that and then at some point i can fucking swing and shit

that that will be very helpful for my shoulders and i think everybody everybody can try to adopt that that's something that is going to be massively helpful for your shoulders and all that shit so this guy asked a lifting question i apologize that we're such pussies that we have to talk about jumping rope and from a chin-up bar but that's all we got over here andrew you got anything that you're pretty pumped about that you worked on this year yeah it's it's a little uh i guess corny or like hallmark channel type of vibes but uh watching in sema get his arm raised as he won worlds and then also my boy chris because i was like very involved with that and watching both of them win at the same you know event was like definitely my favorite lifting moment because they got their arms lifted up you

know that's a little bit different like i said but other than that yeah i can't really think of any like one specific lifting moment yeah well you did your first tournament this past year yeah and that's like that was huge yeah no absolutely um yeah yeah i know you didn't get the results you wanted but at the same time you did your first fucking martial arts tournament this year like vast last year that's that's important most people will do jiu-jitsu and they'll never compete yeah i i did do like and so it wasn't like a lifting thing. Right. But I did like wrestling training. I obviously started doing jujitsu. And so I did a lot of things that I've never done before. And yeah, it was, it was tough. It was a struggle, but it was definitely worth it. Yeah. So that was definitely a huge PR. Power Project Family Foot Health is something that we talked about all the time on the podcast,

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guys will receive 15% off your order. Again, vivobarefoot.com slash powerprojects. Links in the description as well as the podcast show notes. Super cool. Alright, sick. We're going to get, we received a few more super chats. So we're going to get through, again, we're going to get through all these questions and then we're going to get to all your other questions because you guys are leaving a lot of good ones.

Also, if there's 114 people in here, if you guys can click that thumbs up button, I think it'll help the live get to more people, but no pressure. But I i mean it's like a it's like a 0.5 second thing anyway from daru eckhart at home pull-up slash chin-up alternatives you could get yourself one of those doorway things i had one of those as a kid um i i use thing every day. I think that's like – it makes it – it makes you want to like step – you go in and out of a room and you can just do a few chins or a few pull-ups. It's cool. But they do kind of fuck up the doorway.

At the end of the day though, who fucking cares? You can get that shit replaced. When we had our apartment, I had one of those and I had to be very careful because if I went too high, my head would hit the ceiling. And like, yeah, that's just going to be bad when you're renting a spot yeah yeah yeah but sometimes they have it like parks and stuff right yeah spots where you can and you can obviously like kind of hang off like a jungle gym or something like that sometimes so let's say like you know keep your eyes open and maybe do it wherever you can as well. But maybe don't do it when there's a bunch of kids around and you're by yourself.

Might be weird. Have you guys – I don't know what's in your neighborhoods, but in my neighborhood, there's a little jungle gym. Not jungle gym, but there's a park thing. And then they have a rock wall where you can rock climb on shit. I don't know if you guys have that near you, but that's pretty cool. I've seen a lot of stuff like that i've seen like things you can exercise on i've seen like um i don't know if you guys have seen this but i've seen like weird elliptical trainer type things that you can use that have no electricity uh there's sometimes like a thing that has like a bar then you can

like squat onto something like that's how you know you live in davis california the shit's everywhere well i saw this when i was in like atlanta oh shit okay yeah i saw this when i was with uh big mike and big mike's like this this park uh this park has this uh you know this around the track it had all this stuff you can exercise off and stuff like that yeah and elk grove they have they even have like a leg press type of looking thing you just sit in a chair and it has like a like just a spring it can't be any more than like i don't know 25 pounds but like it's there like it's always available and you just go sit down and hit out a couple of leg presses killer mike i meant to say i said big

mike oh well i thought maybe somebody else yeah yeah all right well if you guys know big mike's a sick-ass rapper run the jewels so killer mike killer mike yeah okay all right from marshall baker super chat i am working on doing more zone 2 training to increase my endurance for crossfit slash running do i have do i have need to have do i need to have a heart rate monitor to accurately measure that if so what are affordable options this guy doesn't know yeah heart rate monitors are great um i use the app morpheus i like that a lot morpheus will also track like your hrv and it gives you a lot of good feedback and uh i believe in joel jameson he's the one that created it and i just think he's uh really intelligent and so i believe in his product

i like it a lot it's something that's helped me a lot with my vo2 max but having said that you don't really necessarily need that your watch is not going to give you the greatest accuracy i don't even think it's i think the watch can be so far off that I don't even think it's good to utilize it at all for heart rate. However, I would use your breathing. Your breathing is a really good target. So at first in your training, maybe you're able to jog and run at like a decent pace with breathing in your nose and out your mouth. But I do think over time, it would be good to get into a practice of mainly nasal breathing. I actually more recently – I just made a post today about this.

But more recently I sort of started over with my running. What? And I'm like, let me just only nasal breathe. Like no matter what speed I'm running, no matter what I'm trying to do, I'm only going to nasal breathe. And the only – if I need to switch because I'm in like danger or something, then I, then I will, like, I have gotten myself to a point where breathing's getting sketchy and like my legs are like a little weird. So I've have had to breathe a little bit, um, using my mouth as well. But, um, what I'll do it rather than like

discontinue the nasal breathing is I'll just walk. And sometimes I've even had to like not only just walk, I've had to like stop, stop, rest my arm on like a tree and just. But ideally, what you want to try to do is you want to try to have your breathing not only be nasal breathing, but you want your breathing to be really, really calm. So ultimately, I think it would be amazing to be able to run at a pretty fast pace, like to see someone actually running. I don't know if anyone knows this, but like when you see someone and you're like, that guy's running, that's between six and seven miles an hour. Anything slower than that is jogging. Anything else slower than that

is, is like a little, it's like a little uh shuffle and that's cool and that's like that's where i'm at a lot of times with most of my training but i would like to be able to run with nasal breathing and to be able to run for a long period of time and i can do it now but it's like three to five miles i'd like to be able to do that for 10 miles 15 miles 20 miles and so on and so that's some of the goal but if you really want to try to improve your fitness try to pay attention to nasal breathing because now i've noticed that i'm nasal breathing all the time no matter almost no matter what i'm doing because i'm not doing anything that's that crazy um even when chris henshaw put me through the

paces of uh some of the exercises he had me do, he had me basically run like a 400 meter. He had me push the tank and he had me do some like a sprint on the Airdyne bike. And even through that, I was able to use some nasal breathing to recover. So I wasn't able to do it the whole time because I'm not that proficient at it yet. But over time, I would like to get there where everything is like everything's kind of a breeze. So that's what I've been working on a lot. And what it does for you is it puts a governor on your training and it's going to allow

you to recover from your workouts easily. I ran 10 miles just like two or three days ago and it was just it was just easy. I didn't really have running shoes on. I just had my normal, those Icarus shoes on, and I just was like, I just feel like running. So I just took off and just ran all over the place. And all that was just nasal breathing, just breathing calmly. And on top of that, I was able to run much faster at the end of my run. So things are improving a ton.

But I just had to take a step back because I was running faster. But, you know, then this would hurt and that would hurt. I wasn't really injured necessarily, but shit would hurt. And I'm just moving around slowly. Like I'm crouching and I'm like, I don't, my body was broken from lifting. You know, I already did that. I don't want my body was broken from lifting you know i already did that i don't want my body to be busted up from running i want to be able to run and lift and i want to be able to do so with proficiency and recover from all this stuff all the time and one thing to think

about especially if you're someone who because we've been talking about the nasal breathing stuff for a very long time now so if you've been a listener of the show you know um kind of that it takes a while especially if you're someone who let's say within sport, whether you're a grappler or whether you're someone who's trying to improve at, you know, let's say running or CrossFit or anything like that. If you're someone who has just found yourself opting in for mouth breathing, whenever things get kind of tough. And if you're someone who also, uh, keeps your mouth open when you sleep, which is why we talk about hostage shape, because, shape. Because when you're trying to focus on breathing through your nose during exercise, and then you're doing your stuff during the day, then you go to sleep and you're snoring,

or you have multiple times where you open your mouth at night, that's another part of time where you're training your body to breathe through your nose, right? So that's why if you are someone who snores, that's extremely important to nip that in the bud and breathe through your nose when you sleep, because that's going to help it become more natural for you to breathe through your nose during the day. And when you're exercising, if you're doing all this during the day and you're breathing through your mouth at night, it's going to be harder. Okay. So that's the first thing. And then the second thing is for a while, during whatever it is that you're doing, whatever form of exercise that you're doing,

you're going to be consciously telling yourself and finding yourself opening your mouth then you're like fuck you're you're going to do that a lot because again that's not your default mode but you're going to find over time you're going to have less and less time where you're telling yourself to breathe through your nose and it becomes more of a natural occurrence and then at some point that is just your mode like now like i know Brian McKenzie, who's a, he's one of the breathing guys. I think we've had him on the podcast years ago. He has breathing gears where initially it's nasal breathing and then it's nasal in mouth out. And then I think it's like, uh, I think then mouth breathing when you're going at a super intense pace, but that's not supposed to be your

mode. Right. Um, another way that you can practice this so you can, it can become a more natural thing. And I a more natural thing, and I'm going to try to wrap this up so I can be quick with this. But when you're breathing, you don't want to – most of us, and I think this was even my problem a long time ago, was I would find myself kind of breathing up here in my chest. So my default was chest breathing, right? I had to learn how to breathe kind of into my diaphragm. But for a while, it wasn't me breathing into my diaphragm. It was more me belly breathing. And then I got better at breathing, kind of breathing into my balls or diaphragmatic breathing. So the thing is, is like you want to get yourself to a point where your breathing is into your diaphragm.

So you're taking deeper breaths and better exhales because if you're taking shallow breaths, it's going to be hard. But if you're taking deep breaths, it's going to be much easier. So get yourself diaphragmatic breathing. And then what I like to do, I think, I know you mentioned the Morpheus isn't necessary and it's not necessary, but I'd highly suggest that everyone who wants to do cardio and who wants to try to track this stuff, I highly suggest you get Morpheus. I think we have a code. I'm not sure if we do, but if we do or don't, I don't care. Just get yourself one of those. I use that every single morning when I do my assault bike because there are some – like this morning I did one of the green power workouts where I'm trying to get my heart rate higher for 10 seconds, max power output. And then I have 60 seconds where my heart rate's lower.

But there are many mornings where I just do 30 minutes to 45 minutes of zone two. many mornings where I just do 30 minutes to 45 minutes of zone two. And it's all, it's purely nasal breathing zone two, but that allows me just to practice my keeping my heart rate in that zone while always breathing through my nose and breathing through my diaphragm. It helps me actively practice that. And that will, again, for those of you who are trying to work on this, because once you get the hang of this, a lot of your stuff when it comes to cardio will become so much easier. but that allows you to like practice breathing deep and breathing through your nose i think andrew there's a clip where hooverman was actually talking about nasal breathing um and some people find that their

nose gets stuffed up all the time but this is a pretty interesting clip we have it in the text thread yeah but are we able to pull it up or no no sound no either way if you if you're someone who finds like oh i'm nasal breathing but my nose is always stuffed up the thing is is as you breathe through your nose more and this is hooverman hooverman checked right but like we this is something we notice for ourselves as you breathe through your nose more you will have less occurrences of actually having a stuffy nose you use the instrument to breathe more and it's gonna work better that's that's all it is you know and you're using all the muscles in your face and you're using your, your nose and you're using all, all this stuff here. And like, if you take, if you take your hands and you put them kind of like

near your, like almost like your cheekbones on the inside and you actually just, if you spread your face apart and you're, and you're running, I actually will mess with this sometimes you'll breathe better, but you can also breathe better by also breathe better by learning how to use that better. Trying to give yourself a nose like me, huh? Yeah, exactly. Widen that thing out a little bit. There's a couple jokes in there. Oh, man.

I mean, I know I never see you use it, but, I mean, some people like to use nose strips. That helps some people out, right? Yeah. I dig the nose strips. I like them. I just forget to use them a lot of times, but they work. I mean, it's going to help kind of pinch your nose together. breathe calmly so you don't really you don't want yourself into this forced like nasal breathing I think I'm going to die phase you want it to be more normal for you so you're going to have to adapt to it over like a period of time sick all right the Banshee gave us 199 oh okay I see there wasn't a question attached to it but there's a question yeah so the banshee asks my mother wants to get into weight training she just has a few dumbbells what did you suggest for anyone over 65 to add in some weight training she has some athletic background tennis etc wow just some dumbbells that's great i mean

there's so much you can do i would say probably the first thing that comes to mind is get an app. Get Peloton. I think people think Peloton and they think of the bike, that cycling bike, or they think of the treadmill, and they think you have to have this expensive piece of equipment. But they have workouts on there for all kinds of stuff. So you can follow along. Andrew might have some recommendations with stuff like that too. I know our buddy Jason Kal kalipa nc fit they have a great app and you'll get a great workout and it's a lot of these a lot of these things are designed for you to work out with like minimal equipment you don't need a lot of equipment so if you got dumbbells uh you have a couple different

uh incremental you know weights then man you can do tons of stuff because there's so many bodyweight exercise you can do. And then there's so much you can do with just a set of dumbbells. And there's also the ATG app. The ATG app has quite a few programs for people who are older. Ben's mom actually makes quite a few videos kind of talking about that stuff. But there's programs there for individuals who are older who lack range of motion, and I think that's actually a good place to, that's a good app to use for that because there's a lot of regressions

for a lot of these movements you see people doing with great joints. So like the ATG split squat, there's regressions for that. All these movements that require a large range of motion, hey, there's some movements for that. So that's another place you could go i forgot my train of thought a hot woman just walked in the room that's my girl man fucking wearing her body suit too like what is she doing can't can't can't can't get can't

fucking escape that woman and i love her i love her i feel like um everybody that's like kind of in fitness kind of went through the rite of passage, which started with P90X. Oh, yeah. You know, freaking all. Did you guys do P90X? Yeah, absolutely. Yeah. Ab Ripper X.

All I wanted was abs. But so that came from Beachbody, which is now Body, which I don't really like the transition because they're trying to make it like all inclusive. So like making it seem like the beach body isn't for everybody and like but your body is or whatever it may be with all that said they have an entire library of workouts and you pay like one yearly fee and you have like a netflix version but of all workouts and my wife does them all the time and i look at those workouts and i'm like i don't want to sign up for that right now because that's a lot of work but you know they have different options for uh so like each program has a regression right they're like okay if you're here then you follow this this you know actor or this lifter whatever it is in the video

if you're stepped down like you know you can follow somebody on screen doing the movements if you have 20 minutes they got to work out for you if you have more they have more for you there and then you know they incorporate a lot of body weight stuff, a lot of dumbbells. And then you can also just incorporate like a hip circle, a slingshot hip circle in some of these movements. And that'll be huge. And that's the other thing I was going to say is a slingshot and a slingshot hip circle. Allow you to do some push-ups, allow you to train your butt and your hips and everything. Especially for somebody who may be not able to do push-ups right now.

If you get a slingshot, you're going to be repping them out. I think the tough thing is to be, like, motivated. You know, you have, like, you have dumbbells, and they're just sitting there, and maybe they're, like, in the garage. Maybe the garage is cold. You know, try, I guess, like, really just try to set up the environment so it's encouraging, you know. If your mom just has dumbbells maybe get her maybe get her like a really cool uh mat to lie on as well uh that's

something that's really soft like a go mat from uh again i think jason kalipa created that i think maybe they sell them on rogue but something much thicker than just like a yoga mat because you want to you want to have a setup that's like enticing. So maybe there's a couple other little things that are inexpensive that you could afford to get a hold of that would be something that would inspire your mother to work out. Maybe even just a suggestion of, hey, mom, let's take those dumbbells out of the garage and let's set them, you know, if your mom watches the news in the morning. You know, mom, let's take those dumbbells. You know, I let's set them. You know, if your mom watches the news in the morning, you know, let's mom, let's take those dumbbells. Um, you know, I got you

this nice little rack to put them on and it will be nice and neat. It'll be stored over here. Not going to be like in the kitchen or something, but I think that that really helps a lot. Um, that's something that my wife has done. My wife has never been really that into lifting. She's a division one swimmer. so she like was forced to lift and she would lift here and there and then every once in a while she would get excited about some lifting but she would just it would just come and go for her with swimming she was inspired and excited to swim because she has a whole group of people that she swims with and they meet every morning and it's kind of like jujitsu it's like hey where were you dude like you're normally

here at least monday wednesday friday like what's going on they give each other shit and it's a whole communal thing she doesn't have that with lifting but more recently uh she started to get into some of the peloton workouts and um you know from there she got fired up and so she bought a um a peloton bike as well but even before she had the bike, she started building some good consistency with the app. So you're going to have to figure out how can you get yourself motivated? Because dumbbells are great. We could sit here and say, hey, you can do all this stuff with dumbbells. And maybe the three of us, maybe we would do something with just dumbbells. But we have a much different setup than that to help inspire us and to help keep us fired up with training every day.

I think that question was good. The next question is from Matthew Summers. This is another super chat and guys, again, we will get to the other questions. There's a lot of super chats to get through though. So apologies. Cause I see a lot of great questions,

but just can't get to them yet. And 116 people in here. So thank you guys thank you guys all right my right shoulder mobility keeps me from low bar squatting i regain my mobility enough to hold the bar but my right latin scap scapula are larger than the left feels really uneven just like all your other problems are sweeping right underneath the road get yourself a giant cambered bar where the bar hangs down here. And then you don't have to worry about your mobility.

Exactly. You never have to worry about it at all. Just keep getting stronger. Now, myofascial release is like almost always my first place for people to start. Secondarily, I think it's really important that people look into trying to find someone locally that's a body worker. Try to find someone that that's a body worker. Try to find someone that can help. We got our boy Oscar here in Sacramento.

He's absolutely incredible. And so try to find someone that can assist you with that. And Seema's holding up this book from a guy named Kelly Starrett. And Kelly Starrett has transformed a lot of us because he's given us a lot of great advice on what to do with myofascial release, particular ways to stretch, all kinds of great information in this book, Becoming a Supple Leopard. Yeah. I think this is a book that if you lift, power lifter, any type of lifter, or just an athlete, I think it should be in your library because it kind of

puts the power in your hands to do your own rehab. If you're having, again, shoulders, scap issues, et cetera, you can troubleshoot those issues and you can figure out ways. Again, myofascial release is something that all of us do literally every single day. I think yesterday I woke up, I was feeling something in my right lower side. I was like, okay, let me do some myofascial release

on my upper glute area because I know that that area gets tight for me. I got a big old booty. Loosen that bitch up, beat it up, and boom, that lower back opened up. You know, it's, that's one of those things where it's like myofascial release is a habit that as a lifter, if you can build the habit, if you can learn to assess your body, find those tissues. When we talked to Ian Danny on the podcast recently, which I think is a slept on episode, he talked about soft tissue quality of a lot of the athletes he works with.

You know, you touch an athlete and then there's this tissue that's gnarled up and really tight. You know, like with being, if you're a power lifter that needs to lift crazy amounts of load, tight tissues can actually be beneficial, right? Ian mentioned that.

You can tell by looking at like, I mean myself or like looking at like Matt Wenning, like in his prime, like, you know, you're not gonna be able to push into that body at all. You poke that, that's a rock. Nothing's moving i remember uh hitting stan after he did a squat one time i was like good job and i swatted him kind of like on a little bit above where your belt is where most people like you're gonna have some body fat somewhere yeah but he felt literally

like smacking the monolith like it felt like this like four by four pillar of of steel i was like jesus christ and exactly that could be good and that could be a good adaptation for like you know lifting those weights but as far as potentially moving well and be having minimal pain in certain areas maybe it's not the best like if someone throws a frisbee to you for example it's just gonna hit you right in the face it's like you try to catch it and your arm doesn't go higher than this just catch it right in your teeth maybe i mean i think that's the best case scenario because if you actually do catch it your lats probably gonna go with it right tear your fucking skin you just tear so oh shit i don't know why that came to mind i was just thinking like because you got to kind

of track it with your eyes and then it floats it floats way higher than you think every time right it does that every time you're're like, oh, I got it. And then you got to jump back over. It sails right over. Yep. Yeah. So, man, that's something to think about. And I think also, like Mark mentioned, I've been doing some hanging recently.

And that could be something that can be helpful for you to open up the shoulder, open up the scap, open up the lat. I know you mentioned that one side is a bit bigger than the other. open up the scap, open up the lat. I know you mentioned that one side is a bit bigger than the other. But if you can get yourself to the point where you can hang and you're able to let both of these arms relax above you, it'll be uncomfortable initially. But that can help loosen up those tissues along with doing some myofascial release. So it could be a good habit.

I think that hanging thing is something that I've personally been sleeping on. But I think that's a microdose that can help everybody out because you can see kids can hang forever kids can fucking monkey bar like they can rotate this shoulder on bars and shit super easily and then after a certain point we just lose it right but that if you have that ability that's a young body ability right there which we can all get back that's a that's a podcast right there in and of itself. Don't ever lose it. Just figure out a way to keep some of that shit around from the time you're young because we do have probably some people that listen that aren't completely busted up just yet.

Here we go. All right. So Hayden Pratt. Ooh. Okay. What exercises do you'all think would translate to better performance on the golf course? Okay.

Hayden, I think anything that has to do with solid rotation would be helpful for you on both sides because golf is one of those sports. I don't work with golf athletes, but golfers seem to have certain types of pain that happens because there's so much high velocity rotational force on one side of their body over and over and over again. You know what I mean? And that, although it's like it can lead to some unfortunate things over time. So the thing is I think you should try to get more rotational stuff on both sides of your body in the gym.

That could be rotational slams with a med ball. That could be with like a cable machine. You could do thoracic rotations on both sides with a cable machine. You can regress thoracic rotations with like a band. I posted a video about that recently. But I think anything you can do that allows your spine to move in multiple ways. Because when you're on the golf course, your spine is doing this one form of rotation over and over and over again. So in the gym, I think you want to spend some time strengthening all the abilities of your spine to move so that you can mitigate some of the imbalances that you're building because of the sport of golf. Yeah, and I would echo some of the imbalances that you're building because of the sport of golf. Yeah, and I would echo some of that. In addition, I would say maybe get yourself to do some stuff that maybe you're not doing it. Maybe you like golf more than you like lifting,

and maybe you're not deadlifting, squatting, or benching, or doing some variations of those things. I think some capacity with that would be a really wise idea. You could even skip out on like doing regular deadlifts and you could do maybe like a trap bar or dumbbell, RDLs, things like that. And really, again, try to see if you can get some good movement from the exercise. If possible, see if you can get your knuckles to touch like your hand, your knuckles to touch your toes on like a stiff leg deadlift and really shove your hips way back you're going to get a lot of flexibility and mobility through the hamstrings the lower back you're also going to be training the glutes quite a bit so

that's not necessarily matching up with like sports specificity but it is something that hopefully will make you stronger and hopefully help kind of keep you together a little bit more. Things like one-arm dumbbell presses and stuff come to mind because when you're coordinating movements like that, you have to have your hips have to be in alignment with all that. Your whole body has to be able to get into that. So maybe doing stuff that's maybe not just like a regular dumbbell overhead press, maybe it's a kettlebell, doing things that are maybe just a little bit more unconventional. But those are some of the things that come to mind.

I also think some tools that might be pretty beneficial. The first one would be maybe just getting yourself a rope. I think rope flow stuff could be crazy beneficial just because some people are like, oh, the rope flow, rope flow. But the thing is it allows your spine, again again you're able to move around in in different ways and it gets kind of fun over some time so i think it's like it's like a bath for your spine so i'd say get yourself a rope one thing that's a little bit pricier but i think could be beneficial for you would be a parable from functional patterns um the functional patterns parable it takes a little bit of a while to get the hang of it. And it's a little bit- That rope is pretty cool. It's a little safer.

Yeah. So the rope that you can slam. Yeah. I have a, okay. So if you look at the link in my bio on Instagram, I have a link for winding ropes, which is where I got my ropes and that para rope, it's called a para rope. The reason why I think the para rope or the para ball is beneficial is because when you're working with that implement, it allows you to literally – you're working rotation. You're working rotation and then slamming that implement into the ground. The para rope doesn't like bounce back. But the para ball, you can slam it into the ground, rotate your spine, slam it in the other direction. There's a bunch of things. It's just you're working everything in a unit. You're working these rotational forces in a unit,

and then you're handling that force back when you go in the other direction. So the pair of balls is a little pricey, but I think it could be something you could use for a very long time and would be beneficial for your movement ability, but also your ability to create force with that implement. Maybe a mace or something like that might be a pretty cool idea.

Get that mobility over your shoulders. I know a lot of golfers have, when you look at golfers, they have elbow issues and back issues a lot. So you're going to just want to basically try to figure out how can you make your back and your elbows resilient. I think some of those suggestions from Nseema are excellent because it has the whole body working together and if you think about like what do we do when our elbow hurts we just focus on like the spot yeah we just focus on the elbow but you're like i don't know how much sense that makes i mean sometimes it does make sense sometimes it

makes sense to localize and to go after that spot. But why does that spot hurt? That spot hurts from your golf movement, which you got to kind of look at like what's in the chain that's weak, that's not working properly. It's probably not your elbow. Your elbow is just kind of along for the ride. Your hips are doing all the work in golf. And so you want to really try to be mindful of that.

And that's where like, again, we used to talk about myofascial release nonstop, but it might be wise to do some myofascial release on your hips, your back. Try to find some areas that are just kind of junked up and start to work through them. What about something like a, almost like a bodybuilding movement, but like just training your obliques, like to try to get those stronger? Absolutely. I think some of this stuff can be great. some of this stuff can be great um i think that's where someone is going to kind of tweak their back is that they're they're gonna like they're gonna swing a golf club and they're not gonna it's not

like they're gonna hit the ground you know it's not like an immediate injury it's not like a football player like you know tearing an acl or something this is something where you like you rotate and you're like oh i don't know't know. Like that was different. And then a couple hours, a couple days go by. It just hurts worse and worse and worse. So I think things like that that are going to help kind of keep your body together are good. I also think that you can maybe overdo some of those things and have your body be too tight. So I like what Nsema is talking about with like, try to be mindful of like range of motion. And so anything that's going to involve the obliques, like side bends, overhead presses,

the rope flow stuff, all that's going to really get into not only your abdominals and not only like your core, which you hear so many people talk about, although some planks and things like that would be a good idea. Getting into those obliques would be huge. At this point, nasal breathing while you're asleep is no longer something that just us bros do, but people are realizing that it can make a big difference in your sleep quality, your recovery, and all aspects of sleep. That's why hostage tape is so important because many people have their mouths drop open while they're asleep. They're snoring, and that really affects the quality of their sleep. And that's why many wake up groggy and not feeling extremely rested. Hoster's tape will allow you to tape your mouth

shut. Even if you have a beard, us bearded folks can put the tape on and can be confident enough that when you wake up in the morning, the tape will still be on your mouth, which will help you breathe through your nose. And they also have no strips. If you're someone who struggles breathing through the nose, those no strips will help you open up your airway and breathe a little bit easier while you're asleep. How can they get their hands on some hostage tape? Yeah, you guys can head over to hostage tape.com slash power project where you guys can receive mouth tape and no strips for an entire year for less than a dollar a night. Again, hostage tape.com slash power project links down in the description,

as well as the podcast show notes. Andrew, I just sent you a video from our guy. Um, and this teapot movement is actually something that I'm going to be adding into my programming. Uh, but I think this is something that would be great for her to do and you don't need sound here. Um, but it's from our homie John Wellborn. And actually, if you go a little farther. So, cool. Teapots. You could do this with a plate.

I enjoy doing this with a kettlebell and a band around the kettlebell uh for like a little bit of you know oscillation but you notice like when he's going all the way down to that side he's really reaching so when you do these movements use a load that you can use comfortably but really let yourself reach laterally flex that spine as far as you can in that direction um and don't go too heavy because when you go too heavy, you're not going to be able to get the range of motion you're looking for. Right? So, like, he does this. I think we can put a link for this video.

But he does these teapots with multiple stances. And I was doing this. I'm like, wow, this is pretty fucking awesome. I like doing those with the cable machine. Yeah. And then what I was thinking was, as far as, like, oblique training or whatever something like a one handed farmer carry because it seems like with golf there's so much force involved that sometimes

having good enough breaks for it all is almost as important as having enough force to get the club going our buddy Andy Triana he coaches a lot of golfers and he put me in contact with one of the better golf coaches in the world.

So maybe we'll get that guy on the podcast and ask him some questions. But you may want to also reference like go check out Go Superbrain on Instagram. See if you can hit him up with a question. He's been training golfers for years. I know Dom Saladino, he also trains a lot of golfers. He trained Ryan uh as well he trains like you know a lot of famous people but he has a lot of history with training golfers so you're probably going to find somebody you know follow some of these people on instagram that are training people uh with proficiency in these sports chic all right thanks for that question that was that

was a good question, Hayden. From another Super Chat from Vermidian. And again, guys, we're going to get to the other questions. We just got to get through all the Super Chats first. Can you guys talk a bit about distended muscle bellies? How does it happen? Why? What is it?

Anything to be done to correct it? Thanks for all you do. The first thing that comes to mind is GH belly. Yeah, right? Yeah, like a distended abdomen. Sometimes people get like a hernia. In other cases, people, you know, like bodybuilders, pro bodybuilders, they take too much growth hormone. There has been speculation, too, around maybe it's not just a growth hormone.

Maybe it's a combination of the growth hormone and the signaling to eat and eat and eat and these guys kind of train themselves to get themselves to a point where they can eat more and more it's kind of the game for them is like if i could make my metabolic rate crazy like if i make my metabolic rate where i need like 5 000 calories a day when i go on a cut you know my body's going to be burning through fuel like crazy and I'm going to get leaner each time. But I think that could also be lead to it is that the stretching of the stomach may be happening a little too often. And, you know, there's one thing that's kind of tough about the distended muscle belly thing,

because, you know, most people, especially if you're someone who's like you're really focused on the way you look all the time, when you breathe, you're probably always flexing your abs, right? And that may look good, but that's fucking up your breathing, like really fucking up your ability to take a deep breath into your diaphragm because you want that area to extend. And you don't want to walk around with a fucking tight six-pack all the time so the thing is is like i think some people when they look at social it fucks them up a little bit because they're like okay i need to keep my stomach flat too but that that's causing you a lot of issues and you should be breathing into this area and it should be expanding and contracting you know so it's like that's one of those things where it's like you're not sure if it's always distension for some people some some people might just actually just be breathing into that area so that's one thing

jill miller has a lot of great information on breathing in general and on like not so much like gut health from a nutritional standpoint but gut health health in the sense of like myofascial release. She has a lot of different balls that she sells that are like some are softer and things like that that you can actually kind of dig into some of those areas. So if the person asking the question is somebody that has kind of, they feel like they have a distended belly, there's all kinds of causes for it. I mean, you could have like lordosis. You could have, you could have like lordosis. You could have a curved spine. You could have your pelvis could be kind of tilted towards the ground, which you see from many athletes in there. You're going to have more of like a butt. But because you're going to have more of a butt, you're going to have more of a sway in your back. And potentially your stomach could be kind of almost like forced out looking.

And if you're somebody that's in that predicament, then one of the ways out of it is through some myofascial release. You probably have to really get into like the psoas. You'll probably have to get into the hips. You can check out some stuff from Functional Patterns. They have great information on how to get yourself out of some of that discomfort. And that's kind of the way I see it. I mean, a lot of people have like really tight hips. So the hips are kind of tying down the pelvis and you're getting your butt tilts up and back and your hips start to point a little bit down towards the ground. Really, really tight quads, really tight hip flexors.

Something like couch stretch would be a great idea to help open some of that up and also do some myofascial release. Yeah, you'd be surprised. It makes a big difference because some of these tissues are tight. They're manipulating certain joints in certain ways, right? So if you can, again, improve the soft tissue ability, like your soft tissue quality everywhere,

you're going to stand differently. You're going to move differently. You're going to run. All these things will be improved. So yeah. All right. Next question. Vermidian.

Great question. Um, from Ken Borges, I have atrophy in a leg from a surgery years ago. I do a fair amount of single leg work in my programming but looking to even out my legs how many more sets less reps should i do with the smaller leg well i'd say this like obviously if you're trying to grow muscle in that area you want to be eating enough food right you i don't know if it's

necessary that you need to do more sets and reps. You could try increasing the intensity a little bit. So if you're trying to gain muscle in that area, try to figure out a way to do higher reps for that muscle group. 8, 10, 15 quality reps, close to failure. And instead of just trying to increase maybe the amount of sets you're doing, just try to make sure the set quality is intense enough, meaning that you do each set and it's like you're two reps shy of failure, two reps shy of true failure. That can be something beneficial.

Yeah, that can be something beneficial along with trying to make sure you're eating enough food to actually grow. We had Joe Sullivan on the podcast and he had pretty severe nerve damage from that squat accident that he went through when he went to squat the bar and the bar couldn't handle the amount of weight that he was squatting and it bent right around his neck basically. And he had an issue with racking the weight and suffered some injuries from that. racking the weight and suffered some injuries from that and he was still able to be proficient in deadlifting still able to be proficient in squatting but he just couldn't bench like his whole like i think left side kind of shut down and again he worked with our buddy superbrain and uh they started working through some ideas and they utilized some nootropics so you might want to look into utilizing some nootropics. Go back and listen to that podcast because Joe discussed it in detail.

So that's the Power Project podcast with Joe Sullivan. Check some of that out because Joe has worked his way through that. Now he's benching like right around 500 pounds again. So sometimes I think this is a huge problem for a lot of people. You see it a lot with like calves probably more so than just about anything else some have like a big calf and then their other calf will just like not be there and there's some sort of disconnect i think in the nerves could be walking slightly differently um so for this guy in particular i think it might be good to look into some like alpha gpc it's not

gonna you're not gonna take alpha gpc and like go and train and like notice some crazy difference but over time it might help your body to connect the dots a little bit more maybe when you're training the leg that's smaller and you're training the leg that's bigger like maybe pay attention to the way that you're able to contract them the way that you're able to move them again we talk about myofascial release all the time, but the odds of you having like a kink in the system that's not allowing you to get the blood flow and stuff that you need to the area is really, really high. In fact, I'd almost guarantee it. You could probably take a ball or take something and put it in a certain area of your leg and you go, oh my God, I had no idea that was like that. And that area is not getting the blood flow. It's not recovering the way it needs to. It's not able to keep up. I mean, pay attention to your walk, pay attention to the way

you stand. You might shift your weight one way or the other, but we all do. So that shouldn't really cause that big of an imbalance like that. So something else is probably at play. The idea of like doing a little bit more reps, a little bit more sets or just being more mindful of kind of how you're doing the exercises uh might be useful and maybe looking into uh some nootropics kind of add into the mix dude that was a great fucking answer that i did not think of that shit do we uh still have that uh super brain nootropic thing do we still have that up on our site i can't remember yeah the nootropics ebook yeah absolutely how does somebody get it just powerproject.live uh i can put the link in the live chat right now that's some of that some of that stuff might help all right next question from ben what hacks and okay guys remember 105 people in here when we get done answering all

these questions there will be five winners there's some cool stuff one person's going to win a year so i have hostage tape and it's not going to be gunpowder tea please again um excuse me for one second uh go for it forgot to mention um occlusion training might work really well because you have to figure out how how can you fire this leg if that leg's not firing uh equal to the other one uh maybe doing some occlusion training, especially just on that side, just to get that similar feel might be a good idea. And also like figuring out if you have an issue getting blood there. So maybe figure out a way to just like drive blood to that muscle group prior to like loading it with maybe you're doing single leg leg presses or single leg movements. So can you use

maybe a leg extension or something with a light load, just get blood to that area, get stimulus to that area, and then push it. That could be something helpful. And occlusion training can help you do that kind of quickly. So if you occlude, right, drive blood, drive blood, drive blood, and then try to do some of your normal sets, that could be helpful. And one thing, too, I know you mentioned the stuff from Andy Triana. Like, there's going to be good stuff there. But also, I don't know if you are already doing this. You might already be.

But try to just be super mindful about how your reps are feeling. Because some people, when they train, and this might not be you, but I see some people when they're training, they're going through the motions of the movement, like you said, rather than like really feeling that area doing the work. And if you make certain adjustments of the way your body is seated or whatever and you're pushing with that foot, you might be able to feel it more. So really pay attention to what you feel during the movement and try to adjust yourself so you're feeling that quad or that hamstring, et cetera, doing the movement of or doing the work of the movement. So, all right. Now, from Ben, what hacks do you guys use to get through a cutting phase? I think this is where you can utilize some volume to your advantage and protein. So, you know, you want to probably try to find things that are high in protein but not crazy in calories.

So this is where you might use vegetables. You might use egg whites. I'm not saying like all egg whites, but maybe you do two or three whole eggs and you do like two or three egg whites on top of that. That way your meal is much larger, but you really didn't add that much calories to it. When you're thinking about vegetables, vegetables don't really add that much

from a calorie standpoint. Spinach might not be the easiest thing to eat raw. You can maybe just cook it like a tiny bit and try to eat some of that. You can maybe put like a dressing on there that doesn't really have a lot of calories as well, like a balsamic vinegar, and that will taste pretty good. But as you probably have observed before, the second that you cook spinach for like one second it just it just shrinks way down so just cook it for like just a little tiny bit it might be easier to digest easier to chew up might taste better again if you cook it in the balsamic vinegar and now you have you know you have starting to have foods that have a little bit more volume

they take up a little bit more room they take up a little bit longer time to digest. Eggs are amazing because you have the fat from the egg, which slows down the absorption rate, and it will stick with you a little longer. And if you're kind of amplifying your meal, augmenting your meal with protein, and you're adding egg whites to it, that should keep you pretty full for a little while as well. for a little while as well. And then I think any time you're trying to cut, any time you have an opportunity to eat something that has hardly any fat in it, I think is a good thing. Again, you don't want to be like way against having fat calories. It's just the fat calories tend to add up really quickly. So you want to keep the fat calories probably like under 100 grams

and in some cases even lower than that. But you do want to make sure you don't keep the fat calories probably like under 100 grams and in some cases even lower than that. But you do want to make sure you don't submarine your fat calories so much that you run into like hormone issues and things like that. But berries, apples, there's triple zero yogurt. There's like low-fat cottage cheese. These are all things. You can eat the shit out of these things almost all day. Um, protein shake, curb your appetite a little bit, but like not insanely well, unless you get a ninja creamy, get a ninja creamy and you make some of those, uh, ice cream things. Those are pretty full. You dump some bubs MCMs or a bubs collagen in there. It will kind of

thicken it up a little bit. And again, that's going to add volume, going to add protein, and it's going to really help to drive down your hunger quite a bit. And then there's also, Mark mentioned lower fats. If you are someone who's on a lower fat diet, Good Life Proteins has Piedmontese on their website along with a lot of other meats. So the cool thing about Piedmontese is that we've talked about this a lot. So some of you who are new, Piedmontese beef, they have like their flat irons, which I think has 100 grams of protein and 9 grams of fat. So the Bovet has 100 grams of protein, 16 grams of fat. The flat iron has 4 grams of fat and I think 40 grams of protein. Of course. I got to check it out.

Exactly. So the thing is, is like when I was on my, when I was doing my bodybuilding show in 2015, my fat was at 40 grams, 40 to 50 grams of fat. And I didn't know about Piedmontese back then. So I didn't eat any red meat. I was eating chicken breast, et cetera. But like the fact that you can eat red meat while being on a low fat diet is a hack in and of itself. And I don't think a lot of people know that they do have other meats. Like the ribeyes have a good

amount of fat. They have a lot of meats with a decent amount of fat, but if you still want to eat red meat while you're cutting, that's the red meat that you want to buy. Because again, you can get from your butcher or whatever, but it's going to have higher fat content than Piedmont C's beef. Um, sorry, two grams of fat for 23 grams of protein. And I'm pretty sure each flat iron has like two servings in it. Exactly. I think they have like a top sirloin or something that has zero fat, which is ridiculous. But yeah, the food's amazing from Piedmontese.

They also have 96.4 lean ground beef. You can also check out some stuff on the website. They have grass-fed, grass-finished, regenerative agriculture, if those are things that you're into. But I think protein leveraging meal frequency is huge. And I think when you think about a lot of bodybuilders, almost everybody that competes, that gets on stage, it's very rare that they use a lot of intermittent fasting. There might be a couple of guys out there, but, and fasting can help with a bunch of things. It can help kind of partition calories to a certain part of the day and things of that nature. But

I think if you're on a low calorie diet, I think meal frequency can be really helpful. So that's interesting because I was okay. So it can be helpful for someone like me. I know that meal frequency is going to be something that kind of fucks my hunger because eating super often and eating small meals often and never being satisfied with those meals makes it – well, it – You'd probably be somewhere in the middle. Like if you were going to do a show, maybe you would eat like three times a day. I would skip breakfast. Rather than like six times a day. I would skip breakfast like six times. I would, exactly. I would skip breakfast and I would have most of my meals to be in the latter part of the day because like, I'd probably have an electrolyte drink in the morning or something like that. Um, I wouldn't eat until maybe, maybe my first meal would be before my workout and maybe be a protein shake with a little bit of carbohydrates as a powder

mixed in. And then I'd have much bigger meals after that in the evening because most people, most people end up binging in the evening. And if I can have some satisfying meals that'll fill me up before I go to bed. So I don't make the mistake of the mistake of eating a lot of food and binging before bed. That would be the thing. The thing is, is like, I think maybe not many bodybuilders do fasting because when people think about fasting, they think about like, uh, you know, biohackers and cutting and it's not beneficial for et cetera. But if you're getting in the amount of protein that you need to get in and you're still having somewhat frequent meals, you're going to maintain muscle, but you're going to have, I believe you'll have better control over your hunger. And that's something that fasting that I think has helped all

of us with. We like all of us can eat a lot of food. But if I decided to do a major cut, that's how I would formulate it. I'd have something in the morning, not food, but I'd have like an electrolyte thing before a workout so I could have some decent pumps. I'd have a carb powder in it, maybe some protein shake, good workout. I'd have two big meals afterwards. I would have all my calories in it. Then I'd fucking feel great yeah i'd probably do the same just because i think that when you

have these tiny meals it can make you really hungry oh my god make you super hungry but if you look at most of these guys you look at like even a chris bumstead and a lot of these guys they'll say they don't fast you know we have all these arguments about like fasting and not fasting and so on, but basically everyone does a very similar thing. They get through the front half of the day on minimal calories. I've seen it from just about anybody you can think of. I've seen it from Nick bear to just about anybody. They get through a portion of the day with like minimal calories. And then they normally out of convenience kind of stack their calories later in the day and so whether you're like completely fast or whether

you have a tiny like meal in the morning or whatever it might be i think that makes probably the most sense is to have but i still think you're going to probably land on having a couple meals as opposed to like just only doing one meal a day or only doing two meals a day with fasting i think bodybuilding purposes like you might be shooting yourself in the foot at a certain point it might be better to have a little bit better glucose levels it might be better to have amino acids flowing through your body a little bit more um but all the fasting stuff has just gotten to be pretty crazy because you know we think if someone doesn't eat for like four or five hours that it's fasting it's not really it's garbage you know like somebody uh somebody slept for eight hours

and then for four hours in the morning they don't eat and then we kind of consider that fasting but i don't really consider that to be fasting when someone starts to get into like you know going through like a huge portion of the day, 16, 18 hours and stuff, that's when I would say that's fasting. And I don't personally believe that that's amazing for bodybuilding necessarily. I would probably do something slightly different just to make sure I'm not breaking down some muscle tissue. There we go. Yeah. And then Nsema had mentioned an electrolyte drink but also

just keeping yourself busy right go for a walk do something so that way you're not just at home sitting there thinking about eating you gotta get busy jerk off here and there yeah take a nap on the topic of jerking off crazed corgi asks my front right left my front right delt is small beat your meat more because your delt is worked yeah it's gonna get my i'm getting a delt pump right now maybe he's using the other arm and that's why switch it up baby yeah you gotta be a switch hitter switch it up all right so that's one thing but my front right delt is small what is the best way to get a lagging muscle to get the same as the other side maybe you're onto something andrew i've been working on it for several months.

Thanks. These questions today are tricky, I got to say. Again, I would just, the stuff that we recommended to the guy with the lopsided leg. The guy with the lopsided shoulder, follow the same advice on that. Examine how you feel when you're going through your range of motion when you're doing your movements uh you know do a front raise side raise um do some various movement and and see like i would imagine that on one side your shoulder range of motion is probably different than the other and that's causing the imbalance i think it's kind of cool that you've noticed the imbalance that's that's kind of neat

because a lot of times people don't really notice that and they keep training and it gets worse and worse but yeah really try to feel what when you're doing the exercises like kind of go inside the muscle and see what you're feeling like do you feel the right side way more than the left side and if that's the case then you might have to figure out ways to kind of pre-exhaust one side or you might have to figure out a way to strengthen uh the one side um i always found that like for me personally like lateral raises like just a great way to just blast like tons of blood into that area so that might be uh might be something to mess with. And then also,

um, some like unilateral stuff like dumbbell presses and things like that, where you don't have just like a fixed barbell, you know, maybe you've been benching for a while and maybe you bench a little crooked or maybe one arm is ahead of the other when you're bench pressing. So just be really mindful of that, you know, ask your training partner, ask someone to kind of watch or film some of the lifting. And is one elbow like lower than the other or one higher than the other? There's probably some discrepancies going on with your training a little bit. Exactly.

To expand on that, because that was what I was going to mention, for anybody who is trying to work on a lagging body part, things like bench pressing is great, Like hamstring curl machine is great. But if you can do single arm versions of these movements, you can, I thought that helps a ton because for example, when people are doing lying hamstring curls with both legs, they might not realize it, but there's one leg that's doing a little bit more work than the other. For most people, there's always one leg that's doing a little bit more work than the other. That's why like forever, I'd always get on that machine and I would do single leg on both sides. I would do single leg hamstring curls because I knew that if I could do this load on this side and this load on this side, at least these two places are getting that work done.

So with pressing, you want to figure out ways that you can isolate that side and put the volume in that area. It could be with cables. It could be with cables. It could be with dumbbell pressing, et cetera. And then also, I mean, the other guy did mention it for his leg, but if you haven't, you could maybe see you can increase frequency. So if you're working that area once a week, twice a week. If you're working it twice a week, maybe try three times a week and just try to get a good amount of volume there.

Space it out. That might be beneficial for you. I've seen also it seems like when people work their lats and when they work their rear delts, it seems to push the shoulder out more. Makes the shoulder pop more. I think the best example is our buddy Kenny Williams. He just has a jacked back and he's got some rear delts on him. Stan Efferding was kind of the same way. When Stan was, like, squatting, he just had this, like, perfect rear delt to be able to rest the barbell on.

And so, you know, see if you can get your – kind of work your shoulder in, like, a 3D manner where you're kind of working around the whole thing. Sick. All right, guys. I think we're almost done answering all the Super Chats. There's two more super chats, and then I'm going to try to go back up, and we'll get some more questions. So thanks for all these super chats, guys. Appreciate you all. Now, from John Clemere, this will be a quick one.

I had a dream I had sick liver king abs. Is that doable? Mark, you've seen him in person he had a dream he had liver King abs yes he did that's amazing I think you know the people's their stomachs are quite a bit different you know whenever I've helped somebody get abs you know I've always been like oh that's interesting like everyone's abs seem to look way different. It's an interesting thing.

It's like, oh, I didn't know that was under there that way. And so I think some people just have deeper kind of cuts than others. And so I would say, you know, the first thing is to like, you know, work on just trying to get leaner. And you'll see your abs, maybe train them, work them, do some sit-ups, do some movements that, you know, are targeting a little bit of like hypertrophy in the area. You don't have to do a ton of work for them, I don't believe, because they get worked kind of doing everything. And the best way to see them is through your diet. But a little bit of training for them, I think will go a long way. And I personally just wouldn't really worry about what someone else's abs look like. I would just be more concerned about getting yourself leaner and working on that over time and seeing what you end up with. There we go.

That's all I got on that one. I can just add real quick because I just know I didn't understand how the abs even worked. Why? How come that dude has a 10-pack and this person's working their ass off and they only got, you can see, why? How come that dude has, like, a 10-pack and this person's working their ass off and they only got, like, you can see, like, four? It's because, like, that muscle is just, like, technically, like, one big sheet. And it's got that cords and stuff kind of going in between, which makes it turn into a, quote, six-pack or not. But all these exercises, you know, you can, you know, I guess technically you could try to flex, like, your upper or your lower. But, like, most, if not all exercises, just do the exact same thing.

So just find whatever exercises that you enjoy doing the most, that you feel the most benefit from and focus on those. Because if it's a leg lift or a crunch or whatever, it's all just accomplishing the exact same thing. Yeah. And if you also want to pay for some sculpting, you can do that. Yeah. There we go. Now, question can do that. Yeah. There we go. Now, question from

5am. I don't know what that is. Is that rain? I think somebody's walking on the roof. Oh, okay. I'm scared to shit. Yeah, that's good. 5am. Why is the government trying to sneak in on our podcast?

Hypertrophy cues slash tips for leg exercise. Hypertrophy cues slash tips for leg exercise. Hypertrophy for the legs? A lot of questions for the legs today. Yeah. I like this. I'm happy that people want to build some big thickies. Yeah.

One of my favorite things is to pull the sled. Love pulling the sled. So I'd pull the sled, I think, for some distance here and there would be cool. So I'd pull the sled, I think, for some distance here and there would be cool. If that's too time-consuming for somebody, then you could just do some heavy sled drags forward and backwards. I think it's a great way to slap on some muscle to the entire leg, rather than just the quads, rather than just the hammies. We've got quads, hammies being worked, your calves, your shins, your butt.

Everything's getting worked with the sled so pushing or pulling on a sled is my one of my favorites you can check out the stealth sled on markbellslingshot.com that's a good sled doesn't make a shit ton of noise um but i think sled dragging is is really incredible i've been using it for years and years and really love it using it for years and years and really love it yes yes yes um tempo baby oh man yeah yeah yeah that hurts yes that's why it's so good and that's why people avoid tempo on the legs um so like you know when you're doing a leg press or when you're doing some of these movements like a let's see even a squat like a five count on the way down can be, oh, man. Let's think about something like a leg extension I think is simple, right?

So you'll maybe a one-second up, two-second hold at the top contraction, two seconds down, and then a one-second pause at the bottom. So that's a one-two-two-one tempo. But thinking of ways to enhance the stimulus that you're getting in some of these movements, I think is going to be super beneficial. Most people, when they do leg exercises, especially when they're doing leg exercise for hypertrophy, it's painful. So they do fast repetitions so that they can get through the set as fast as possible so they don't feel that fucking burn in that tissue. But we want stimulus and we want to get close to muscular failure, right? So if you're doing something for like eight reps or 10 reps or 12 reps, think about the movement you're doing. Let's say that you're doing a squat, right? Do a two-second

D eccentric, so two seconds down, maybe like be at the bottom, like for maybe a two, two, come up for two seconds and then a zero at the top. If you slow things down, you're going to start to feel that area work a lot. And if you can work through that, I think that's something that will help a lot of people get bigger legs and get bigger muscles everywhere. If you could take that concept everywhere, because now you're not avoiding that burn. You're not avoiding that stimulus that you're getting that area you're working with it you're working through it and you're working through it with a full range of motion i think tempo is a big hack for a lot of people to get bigger but tempo hurts so most people go through the motions of the lift get their eight or ten reps done and then they're like cool let's call it a day work tempo into your lifts so that you can feel these muscles working engaging um and that's going to be something that i think can take you very far as you can learn to

deal with that pain that muscular pain if you were uh consulting this guy if you were helping him um would you suggest that he's like at least at maintenance calories oh it's kind of hard like it's a little harder to make something out of nothing sometimes, right? Maintenance or surplus. And before your leg days, maybe have a little bit. You don't even need to be, you don't have to be at a surplus, but it's not a bad idea. But before your harder workout days, eat a bit more food the day before. And we're just talking about like 200 to 500 calories, somewhere in that range. Doesn't it be crazy?

It doesn't have to be crazy. But if you're going to have a leg day the next day, this is what I did all the time. My leg days were always fucking, they're the hardest days for me. So I'd always eat a lot of food the day before because that always helped me perform better on leg days. And that's the same kind of concept I keep in mind now. Whether it's I'm getting ready for a jujitsu tournament, whether I know I'm going to have a tough day of training because I'll be doing jujitsu and lifting on a certain day, I'll eat a little bit more the day before because I know that I'm going to feel good.

I'm going to be fueled for the performance I have the next day. I hope people didn't just tune you out right there because I think that's what happens is like they trail off because they want to be like shredded. They want to be lean at the same time. And they're like – they listen to some of the other stuff like hypertrophy, you got it. I'll eat more. I don't know. I'm going to get chubby. But yeah, don't think that way because it's going to add more muscle mass, and it's just a time period.

So how long do you think somebody should try to target something for, like 12 weeks or so? When you say target something, you mean like target what, their legs or something? Yeah, like fuck it, man. I'm going to go for it. I want my legs to be bigger. Just go for it for what, eight weeks, 12 weeks? Maybe for the whole year you're trying to like actually like grow your legs i guess it depends on what you're doing yeah if

you're trying to grill something you're you're you're going to be focusing well if you're usually because he's focused on legs right but he probably also wants everything to get bigger so you could have some training cycles that you're working more volume on your legs and then maybe your next whatever if you're someone who does your your legs and then maybe your next whatever if you're someone who does your programming if you're do programming in that way maybe your next cycle isn't as crazy in the legs but it's still a good enough stimulus if you're trying to grow then it you could have sprints of higher volume but you still need to be hitting that consistently through the year you know there's never a point where you're not going to be working your legs right

you're not going to like do something hard for 12 weeks and then you're not working legs for another 12 weeks. Like you're going to continue. Right. So, but what you mentioned is great. Like you can have a training cycle where it's like, I'm going to hit legs harder because when I was working with bodybuilders and when they come off the stage and then the judge would be like, okay, your lats need to be bigger.

Your shoulders need to be bigger. We would have training cycles where like, like okay we're hitting way more shoulder volume other either it's more volume or more frequency on the shoulders for this training cycle and then we're going to back off the next training cycle just because it's got you can't maintain that volume forever it might get boring and shit too you'll get fucking beat though that area will get but that will actually help kind of spur that area to have more growth so that that's that's also a very good thing to do. Yeah, I think stuff that's helped me over the years was just going in different ranges of motion. So sometimes I do stuff partial range of motion because it allowed me to handle more weight.

lift in a rack or using like the using the wagon wheels, you know, movements like that, where the movements partial range of motion allowing me to handle a lot more weight. And then also doing things like box squats, where, you know, the height of the box might be like at parallel or even slightly above parallel. But other times, you know, doing full range of motion on something like a leg press on something like a belt squat some of the things that are like a little easier for me to do full range of motion on they feel safer to me to do full range of motion on and also like on those days like just having the giving myself the the kind of space and grace to not put a ton of weight on there you know which sometimes can be hard for people because the goal sometimes is put a ton of weight on there, you know, which sometimes can be hard for people

because the goal sometimes is not the amount of weight. Sometimes the goal is the rep. Sometimes the goal is how you do the exercise. Sometimes the goal is the range of motion. So all that was really helpful for me. And I got to say, we said this multiple times, but I mean, it's going to come up again, myofascial release, man, because like like especially when you work legs over and over really, really hard, you develop a lot of tightness in certain areas. Like and, and, and don't neglect your adductors and your groin area. Because especially as you're working quads, hamstrings, quads, hamstrings, this inner thigh area just becomes very underdeveloped versus your quads and your hamstrings. And that's not good. So in the gyms, you can use your good girl, bad girl machine. That's a good thing to do. I've also talked about like groin stuff on my Instagram. You can add that

stuff in, but don't neglect that. Don't neglect your adductors, your inner thighs, your groin, because for most people that ends up being very weak because they've always been focusing on legs and they've been missing this inner part of their legs that has a has crazy amounts of use as far as its function and when you're posing on stage when you have like that area can hypertrophy you're sartorius that those inner thighs your quads will look even bigger because your inner thigh area is larger so that'll help you have more substantial looking legs so don't neglect that sumo sumo uh dead lifting you got uh wide stance squats like all that stuff really target that area and just in general for anybody listening to this that is looking to grow any muscle you know you got some there's like some laws to hypertrophy you

know there's some like rules and you want to probably be within 40 to 60 seconds time under tension. So that means you're set. That's usually why 10 to 12 reps is prescribed because it takes X amount of time to do that. So when you do your reps, you're not like going like hell, like a million miles an hour. That's not going to really get the desired result that you're looking for. Normally you do two to three sets of two to three exercises, two to three times per week to target a specific area. And maybe it's a little bit more than that for somebody. But those are some of the simple rules. And when I say two to three sets, I mean like

two to three good like working sets, sets that were challenging, sets that were difficult, not like you just got to the gym and you're still warming up and stuff. Those don't count. And even like the back off sets and stuff that you might want a little extra pump from, I don't think those count really as much either. And those a lot of times are probably more detrimental than they are helpful, but they can just sometimes be fun.

I'm not saying that you can't build legs with squats because obviously you can but if you are focused on the hypertrophy stuff don't think that like you know just squatting is the answer and if it is maybe get your heels up so you get more quad uh activation point uh don't be afraid of the smith smith machine for the same you know for some reasons or same reasons and that sort of thing and uh yeah so just like don't get locked into just squatting. Don't get stuck into thinking that you need to just barbell squat to grow the legs. Tons of equipment out there. It takes a long-ass time to learn how to squat. That too. It could take you a few.

Sometimes it takes people a couple years. I'm still learning. Yeah, I feel like I'm still trying to figure it out. Like it's a tough exercise to really get down in terms of trying to specifically target your quads what andrew said hit that smith like really hit that smith i used to use the smith machine a lot it makes it so easy to target your quads and focus in on it because you can literally squat in a different way hardcore bro oh dude well i mean bumstead uses the smith he's not hardcore.

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Links down in the description as well as the podcast show notes. Next question from, I think it's supposed to be Leveque, but Scott Levesque. Thank you for the super chat, Scott. And if I said your name incorrectly, I'm not sure what it's supposed to be, dude. I don't know. What's your thoughts on peptides and using them? I don't know why you're looking at me. I don't think peptides do a ton, but I know people are pretty big fans of them.

We've had people on the show talk about peptides a bunch, and I guess I shouldn't say that I don't think they do anything because the class of peptides is just huge. I think there's like over 700 different peptides. Yeah. So it can be kind of confusing. But some of these ones that they'll tell you that it will help increase growth hormone and stuff, I don't really think they're that effective. There are peptides that are really effective. I mean, Ozampic is a peptide. And that is helping a lot of people that really need it. It's helping a lot of people lose weight. And it's changing

some people's lives. I would just say, you know, research this stuff, pay attention to it. I would say that doesn't seem like these peptides have been out long enough to really get quality information on whether they're going to hurt somebody or not. I think one of the things that's enticing about peptides is that they're not steroids. And so people are thinking they're going to get away with something because they're taking something that's not steroids. And maybe this will be less harmful. But we don't really know any of that yet. So in terms of can they cause like a similar amount of harm, I would just say pretend that they do.

And then that way you can kind of make your choice from there on whether you want to get into messing with peptides. How about like the amino acids and that sort of thing, like injectables? Are those considered peptides or are those just amino acids? Yeah, you know what? I'm not sure because peptides are amino acids. I know Joe Rogan recently had a guest on. I can't quite remember the guy's name but he owns ways to well okay yeah the company they talk about quite a bit on that show um and that guy talked about peptides and

the laws around peptides and he talked quite a bit about um peptides and some of the efficacy of those things again i have seen people um where i haven where I haven't seen somebody in a long time, and then I see them, and it's like, oh, shit. That guy, we call it the dark side. That guy went to the dark side. That guy clearly got on some shit. And when we say shit, we mean testosterone usually. It's the only thing that I've ever seen make that big of a difference. I've never seen it be the case where it's like, oh, shit, that guy's on growth hormone or, oh, shit, that guy's on creatine or, oh, shit, that guy's on. I have also seen drastic results with people taking Ozampic as well. I've noted that.

I've seen that. But, yeah, you don't really see that, you know, with, you know, oh, someone's taking Samoralin or whatever this peptide is. I've never seen anyone come through here looking like they're going to rip the door off the hinges because they're on peptides. But I have seen people come through the doors where they're on a lot of testosterone or Tren or whatever the fuck it might be. And they look like they're going to rip the doors off this place. Get your blood work done. You said a test. So I got my blood work done,

and there was a suggestion for, I think, tesamorelin, but I haven't done it because I don't like needles. So they probably can be helpful. And Merrick, if there are peptides that could be beneficial for you based on your blood work, that can be suggested. And then you can also ask questions because the patient care coordinators, if you have something that you want to try to use, they can give you advice on how to use this stuff safely. I heard somebody say something so crazy the other day, but I thought about it a little bit more and I thought, shit, that's amazing. Oh, I see.

I want to kind of look into it more and learn more about it. But basically just said if your body makes it you shouldn't take it and I was like holy shit that's super interesting so this guy meant like vitamin d he meant any anything your body makes he wasn't a fan of you uh taking it and it was um jack cruz he was on a podcast with rick rubin and huberman and they were going back and forth on some of that, on a bunch of different crazy information that was awesome. He said, if your body makes it, you shouldn't take it. If your body makes it, you shouldn't take it. Because sometimes people are like, well, testosterone, you already make it, so who cares if we blast a little bit of it?

But he was like, no, I think it works opposite of that. It's interesting. I think you could you could get on one side or the other and you can um you could be so blinded by you know what's actually healthy you know like is taking a lot of testosterone healthy probably yeah probably it's probably straight no it might have it might have it might have its usage for certain people you know but is it healthy just is it healthier to probably just let your body naturally do what your body can naturally do and is it in your best interest to probably try to explore a bunch of that as much as you can

i think so i think it may that makes the most sense to me but our environment doesn't allow our bodies to naturally do what it's supposed to do and that's cope what are you talking about i think that's okay like okay i hear people say this shit so much and in some cases i get what you're saying air fresheners and the water and shit but like i think it's cope because if you fucking take care of yourself if you eat right if you get sleep the microplastics dog like no man like no if you eat whole foods if you get sleep if you actually just like if you do your part in taking care of yourself there will be these environmental factors but they're not doing so much that they're fucking you up that much like

there's there's a few things that aren't in our favor in the modern western world but at the same time like if you take care of yourself dog this environmental shit i think it's important but it's still a cope when people use that and they say that shit seriously that's a cope because i know you're not sleeping as much as you can i know you're not taking care of your light at night which you can be fucking taking care of that shit you can handle your environment all right if you say oh it's the environment like you could you can you can fucking adjust that cope yeah you can stay home never no no no no no i know you're taking it to the next level it's not stay home and never go outside no you gotta go outside and get sun under a cover of uh copper so that way you don't get any

of the wi-fi no yeah no it's it is a cope but it's just you know it's fun for conversation yeah yeah we're we're in just like an abundance you know we have abundance of stuff which is great you know we should be grateful for that and even getting a conversation over like should i take this amount of testosterone like it's kind of a cool conversation to be able to have it means you're healthy enough to even get to that point yeah it even comes right in the mail for you. That's right. Oh, man. Okay, guys. Thank you for all the super chats. There's some good questions that haven't been asked with super chats, but the thing is we have to get to the super chats first.

So there's two more super chats, and then we're going to get to your other questions. Let's just get better. Let's go. Let's go. Elberti. Elberti. Love you guys.

Keep doing what you do. One question, though. What is your opinion on Theraguns? You guys speak a lot about myofascial release, yet I've never heard you guys mention a Theragun. Why is that? Gracias. Thank you. Hey, if you can use something and it's convenient and you like it, then that's great.

I don't really think much of them. I think there's better practices. I think there's better things to do, but I have a few friends that use those religiously, and they like them a lot. Yeah. I have a Theragun. I think I have a Theragun and something else at home

that I've had for a while. The thing is, I use these harder implements and these balls by general, which are much cheaper, that I just haven't touched in a while i think it could be beneficial for areas that i can't hit with like a supernova right one of those this kelly strut supernova or any of like a med ball from amazon which we use a lot on the quads so for areas like maybe my arms and shoulders where it's a little bit harder to get maybe it can be helpful for that.

But I still try to get those areas with pressure from my body, putting it either I'm on the ground and I'm putting that pressure on top of that ball or I put something in my trap. Like whether that ball and I dig that Jill Miller ball into my trap and try to relax into it. That I feel is much better for me. And that's why I just haven't used those in a while. Yeah, that percussion of, like, the thing, like, kind of just, like, hitting the area over and over again. I don't think it's the same as, like, getting that, like, constant pressure and then finding the area that kind of sucks. And you have that constant pressure in there. And then you're almost, like, kind of scraping through it or you're moving your arm sort of through it.

almost like kind of scraping through it or you're moving your arm sort of through it. It's just kind of hard to get that same feel from like a Theragun or any of those other guns. It doesn't mean that they're completely worthless, but I don't use them, and I don't use them because I don't feel that it works that great for me. Because they're hard to use them on yourself. That's another thing. You need somebody else to do it and then like that feels pretty good but yeah not the same way like a lacrosse ball on the floor like it just it feels better doing that they do make ones that you can like like a post or something yeah well you can

kind of like hook them around like uh you know like the theracane thing where you can kind of hook and you can get into like your trap but i've never tried one that's like that before but that's super interesting it's got like a hook to it and you can kind of dig it into your back probably feel pretty good all right that was a good one also thanks for the 20 damn all right from ray andrew 999 you guys are a missing shout out from los angeles i'm 36 and curious about starting my anabolic journey. Let's go. It's so funny. It sounds like I'm going to start my anabolic journey. You know what I mean?

You're like, oh. Goals. Part aesthetic and part test increase related. How would I go about this in the best way? All right, guys. The two experts chime in. I mean, you got to do it right. Got to go to Merrick or something. Like, figure out what

your blood work is right now where you stand because without that you're just i mean i know it's it is kind of fun to just throw darts at the wall and be like yep that looks good right there but you know i mean you might have really high test right now so like who knows yeah i don't know but i guess I would start there, though, test. It's hard to give people advice like this. Dangerous. Yeah, it is dangerous. I think it's a good idea to just think about it a lot. And at this point, this person has probably researched it a bunch.

They probably already kind of made up their mind. They got like one foot in already. And so you may as well just kind of made up their mind. They got like, you know, one foot in already. And so you may as well just kind of jump in. But I would say with my experience and from what I've seen from most people, somebody being in a 200 to 400 milligram range of testosterone has a huge impact on their strength, on their build, on their confidence. And so that might be a pretty cool place to start. I do agree with Andrew that especially if you don't have that much knowledge, you're better off trying to go somewhere where there is knowledge. But I realize sometimes that can be expensive. Sometimes that's not the easiest thing to do. And for me, you know, I didn't start out that way. I didn't start out having like a physician.

I didn't start out having blood work done. My mind changes all the time on all this stuff. But for most people, they don't really understand probably what they're getting themselves into. And it's cool that you called it a journey because it kind of is. And you'll probably be wrapped up in this journey for a long time. If you're somebody that has anger, if you're somebody that isn't very patient and things like that, you might want to just try to ask some other people that you know that have taken testosterone before and try to find out from them and see what

their experience is like because i'd hate to see you like you know get on something and then you're you're already kind of angry or you already have uh trouble controlling your anger and then it gets worse anxiety too right some people get anxiety from it i know some people that have taken a shot and uh had they had to go to the hospital just shortly after because they had shortness of breath. Now, I don't think there's any possible way that the shot that they took gave them shortness of breath, but they panicked afterwards. And so it's a big deal for somebody to do this. But if you talk to a doctor, you talk to somebody, like say like at Merrick Health, and they explain everything to you. And they say, here's how it works.

It's going to take like weeks for this stuff to kind of get into your system and for it to be an advantage and for you to notice differences in the gym. You're not going to take a shot and then like all of a sudden – it doesn't feel like coffee. It doesn't feel like an energy drink. It doesn't work that way at all. You're not going to take it and then punch out your girlfriend. It's nothing like that. You've seen it portrayed that way. And if you do, just blame the testosterone.

Yeah. It's that bottle of testosterone over there. I love you, babe. I didn't want to do that. It wasn't me slapping. It was the test. It was the test. I'll lower the dose.

It was the test. It was the test. I'll lower the dose. So it is good to have someone around that has some knowledge of what it is you're doing. But like I said, 200 to 400 milligrams is usually a good starting place, and it usually gets people pretty jacked. Yeah, and just to add, like, yeah, you won't feel like if you took an energy drink or something. But, I mean, you kind of do mentally feel like, oh i'm now enhanced like this is awesome you you know magically you feel stronger and you have more confidence you're walking taller and all that it's there's a mental thing which also there's a mental thing so if you

come off all of a sudden you're not standing as tall and those weights got a little bit heavier so just things to keep in mind that you know it's it's cool for right you know in the moment as you are experiencing the benefits but if you decide one day to come off of it those benefits are probably going to be gone quick question and this is for context like both both you guys are on test do you guys have any short-term plans of coming off not really right no how long do you see yourself continuing and you're like till they run out of tests right yeah no it feels awesome that's yeah and that's i'm not saying this is a bad thing this is a good thing that it feels awesome but the thing to understand is it's a life altering decision you're not going to take tests for a few weeks and then come off you're going to

take tests and you're going to keep taking tests for a while so understand like you're making a monetary investment to continue paying for tests and then you're also to keep taking tests for a while. So understand, like, you're making a monetary investment to continue paying for tests, and then you're also making a life-like investment because you're going to need to continue taking tests every single week. I have thought about it many times, of, like, coming off it.

And then I slapped myself in the face and I took another shot. He doubled it up for that week. Hey, you pussy, what's going on? Somebody switch out my testosterone and estrogen. What week what's going on somebody switch out my testosterone estrogen what the hell is going on here no i have i have thought about it many times but i'm in like a little bit of a weird predicament um i'm not old but um i'm at an age where you do see a lot of people uh looking into trt like a lot of people that are in my i'm like 47 so a lot of people that are in my, I'm like 47. So a lot of people, you know, between 45 and like 50 something are looking into TRT. And so I don't really know what would happen if I came off. I wouldn't mind trying it. I wouldn't mind trying it for like a few months and stuff like that. But I also, I just don't feel I'm ready for that. And I'm like, let me not do that while I'm like in the spotlight all the time or putting myself in the

spotlight i'm not necessarily in any spotlight except for the my own ones that i set up here but uh i would probably what i would probably do is i would because i do think that there is um sometimes there's some privacy to like medical stuff and so like if I was to take on that journey, I wouldn't want to take it on with a lot of other people. You know what I mean? Like I would be fine with someone saying, hey, you look smaller and stuff like that. But why even bother having that influence there?

Like I would probably want to step away from stuff for a while and just kind of handle it myself and go through it sort of like not necessarily on my own with friends and family and stuff like that. But it would be a big deal. It would be a big deal. I've been – this is what I know of myself for the last nearly 20 years. So this is what I've gotten used to. Dude. Awesome.

Okay. Y'all killed that answer. Okay. Now we can get to some questions some other questions okay from rock humber question how often should you choose to change focus on your training plan in mesocycles like should you stick with the same training for several blocks in a row before changing things? So it kind of depends on your movement variability. If you feel that you have enough movements that hit your biceps in certain ways, then you can keep progressing those movements. If you have, like, let's say your shoulders, if you have presses, lateral raises, rear delt pulls, front raises, if you have different ways of hitting the shoulders

and you can continue progressing them, go for it. I think some people switch up their training plan so often if they're using a specific program. They switch it up so often that they never really give themselves a good amount of time to progress at a specific movement. And with the goal being, if your goal is primarily muscle growth, it's a good idea to let yourself actually improve at a specific movement before totally switching to something else. But that doesn't mean that it's bad. Like you can, again, if your goal is just purely muscle growth.

For me, I do different movements quite a bit. I add in movements here and there. But my goal isn't purely muscle growth. My goal is finding weak links as far as my movement is concerned and developing those weak links so that they become strengths. So, yeah, I would say don't switch so often before you actually improve at something. So yeah, I would say don't switch so often before you actually improve at something. But give yourself like, you know, it doesn't need to be within one mesocycle, but maybe every eight weeks. Cycle out a movement here or there that you feel like you've kind of like tapped out in terms of your ability to improve at it currently.

Yeah, I remember when I was young, I would like, you know, write stuff down and I was really paying attention to a lot of the stuff. And I would do, you know, say like dumbbell shoulder presses. And like week in and week out, I would improve on it. I'd be so excited and so pumped. But sometimes you start to kind of max out your capability of what you can do in some of these areas. And so sometimes from there, you need to switch it up. But just as an example, sticking with like an overhead press, you know, you do like a seated, say like, like you know military press and you do sets of 10 um if week one you know you do a set of 10 with 50 pounds

and then week two you kind of like just switch up your training because you're bored you feel like doing something else you do like front raises and lateral raises the stimulus is different and so it's kind of hard to like track now you you're not sure, you know, the third week comes around and now you do your shoulder press again. And maybe you use the fifties again, because you didn't really stick with it for a long enough time to start to get better at it. And my advice would be very similar to Insima is like, stick with something for a little bit. You'll actually just get better at something. Not necessarily because you get stronger, you get better at stuff at first because of like a neurological adaptation. You're used to the movement. It's like, oh,

someone showed me this movement last week. And you go to do the movement and you're like, oh, I remember that. That's done this way. And now 55 pounds is a little bit easier. And your muscles and your body is going to recognize that there's a different intensity going on. There's a different amount of work being done here. And over time, your body's going to respond to that with muscle growth. Over time, your body's going to respond to that in gaining muscle mass as well. So you may as well push that for a couple of weeks and see where you can improve. And it wouldn't only be with the weight. You could also improve upon the reps. You also can, like, there's still so many things. I think this is

what people are missing a lot of times. There's so many things to switch up even within doing a same exercise or a very similar exercise. You know, you could, if you are bored and you do want to switch things around and you've been training for a while, week one, you could do a shoulder press. Week two, you could do like an Arnold press. Week three, you could do a standing overhead press. Week four, you can do a barbell overhead press. Week five, you can do like behind the neck overhead. You can just go on and on and on and keep kind of switching it slightly.

And maybe for that person maybe their goals are a little different maybe they are trying to think like i want to attack the shoulders in like so many different angles that that way my shoulders are flawless in terms of their mobility and their strength within these ranges and maybe you're thinking like every time i come down on the lift with the barbell i want the barbell to touch my shoulder or my thumb to touch my shoulder, full range overhead. And you have a slightly different goal rather than just increasing the weight. But I'll just kind of finish by saying I do think it's important that you keep some sort of structure to your lifting in the beginning. in the beginning, once you kind of get accustomed to the gym period,

once you get accustomed to the gym and you're trying to actually make progress, I think that's where you need the variables to be the same because how are you going to know if you're trying to get better at like a 100-meter dash? How are you going to know that you're better at it if you're running 20 meters and then you run 200 meters and then you run 50 like if you're doing everything so uh sporadically it's very hard to track and to pay attention i also find it really motivating i found it for myself when i would write the reason why i got so obsessed with like writing stuff down is i'd look at the numbers from the week before and i'd be like oh my god this is

going to be so cool i get to go a little heavier on this or if i did lift heavier i was super excited i was like oh this is awesome and hopefully you know oh shit next week i might be able to use the 80s you're like what this is going to be awesome yeah so it can be inspiring too all right cool next question from valerie. Looks like my question got caught off or something. Was asking about sled drags. Where to start? Good starting sled and straps. Recommendations on how to do it outside. Terrain tips?

Any advice? There's so much. Oh, my God. There's a lot to choose from when it comes to sleds, you know? There's a lot to choose from when it comes to sleds. Pushing a sled, I think, has a different impact than just towing one or pulling one. It just seems to stress your body in a slightly different way. But obviously, I'll recommend our Stealth Sled.

You can get that over at markbellslingshot.com. Rogue makes a lot of great sled, just a regular standard metal sled. But I do think that, you know, dragging the sled forward, dragging the sled backwards, I do think that those are so, those movements are so simple. There's not really like a ton of stuff to keep in mind. would say at first though i would say don't overload the weight on the sled so much that um you are like really just leaning your body weight into it yeah i would leave that i would leave that to maybe some other time like as you get more used to it but what i found is sometimes with about about three to four plates, if I walk with three or four plates and I walk deliberately, just forward and backwards, sometimes even only two plates, that that feels absolutely incredible. And I'm able to like target my muscles better.

I'm able to feel my body a little bit better. I'm able to work through my calves and through my feet a little bit better i'm able to work through my calves and through my feet a little bit better so i would kind of recommend that you start out with like kind of modest weights maybe go i don't know maybe 50 to 75 feet something like that it doesn't have to be super specific like for us we just go back and forth on the turf and i think the turf ends up being about 30 yards um but over time i do think it's going to be important for you to stack like a decent amount of weight on there and to um get used to pulling some some heavier weights because what i've learned with the heavier

weights the heavier weights really get into like the achilles and it really just gets into some cool muscle groups that otherwise uh are just sort of tough to get into when the achilles and it really just gets into some cool muscle groups that otherwise are just sort of tough to get into when it comes to training in the gym and then i know in sema has really liked using straps and all kinds of different things when it comes to pulling sled yeah the uh shake strap is really great for sleds which whatever sled you use it works right on the stealth sled works great on any sled attachment i I think the shake strap in general is just a good attachment to use because like I use it on almost every single movement I do on the cable machine because it allows you to kind of like, it allows you to just like grab in different ways. And the oscillation of the strap adds a different kind of stimulus when you're doing biceps rows or whatever type of thing you're doing on the sled or that you're doing on the cable machine and then the cool thing about the shake strap i don't know if andrew you could pull up my instagram and you can pull up that sled bible post i had um because

the shake strap allows you to kind of strap the your arms through each side and it's long enough where like you can pull the sled in many different ways in many different positions with a rounded spine with a flex spine extension you could coil it like we've learned from david weck it allows you to pull the sled in a lot of different bodily positions which is why i really like that attachment for any sled you have you can use it on one of those torque fitness sleds um you can use it on of course the stealth sled anything but it'll allow you like like showing here it'll allow you to just kind of like sled in a bunch of different ways and i think the cool thing is that the sled like right here i have the shake strap around my arms the sled is pull trying to pull me in that direction

as i'm walking backwards and it's a it's i'm trying to keep my scapula in place so that I don't lose position, which will help strengthen your scapula and strengthen different positions. So I think that shake strap right there, along with any sled, is going to just allow you to do a bunch of different things with your sled. There's a lot of sled information too and videos in your Untapped program, I believe as well, right? I don't have all of this in the Untapped program. I talked about the sled a little bit in untapped. I'm gonna add more sled stuff to the program soon, but not everyone has access to the ShakeStrap,

so that's not something I added in yet, but I will. And in the ATG app, I'm sure there's tons of sled stuff recommended by Ben, because Ben has really helped put the sled on the map. Yeah, yeah, there's tons of stuff in there. But the shake strap is like, I didn't, until I just started fucking with putting my arms to it, I didn't realize how good of a device it was for sledding. And then it's just like, it allows you to do so much, man.

Like, and it's just fucking a stretchy strap with loops. Works great. It works great. I also want to just, you you know kind of give this person like just uh a little bit of a protocol i would say you know pull the sled let's just say twice a week i think that's a really good start um and uh i would also say like you know how far to pull it you know i don't know maybe pull it around 100 feet or so um again i don't think it's that important that you measure it out, but maybe you just go

for like, you can also look at your phone. It could be like 30 seconds to a minute or so, and then turn around and pull it back the other way. I've done it so many different ways. I've done it where I'm like, all right, let me stay on the hamstrings, glutes, and calves, and I'll pull the sled forward. And I might do that for six minutes at a time. I might just keep going back and forth and just have that little rest in between of just turning the sled around or whatever it might be. And then more recently, I've been doing longer sled drags where I'll pull it for 20 minutes. That was recommended by Ian Danny. And I will pull it around the building of super training.

And I'll just kind of pull it whatever way I can. As soon as my legs get really exhausted, I'll just flip and I'll start pulling it backwards, backwards, forward, and so on. But anyway, two to three times a week. And I would say maybe about four sets or so walking forward, four sets walking backwards. And if you want to get fancy with it, you can start to mix in some other ways of doing a sledding walk sideways with it. You can do some poles and some rows and stuff like that too. Pepper Watch Family on the podcast, we talk all the time about feeling good, good habits to make sure that your health is in check. And one of the things that's super important is getting your blood work done because you could be getting great sleep. You could be having great nutrition.

But under the hood, there could be things going on that you don't realize. So it's always good to get your blood work checked so you can totally understand what's going on. Now, the thing is also when you get your blood work checked, there's so many different things in so many different numbers that it's hard to tell what's good, what's bad, and how do I optimize things. And that's where Merrick Health comes in because they have patient care coordinators on staff that can help you interpret your blood work and then give you the necessary recommendations as far as supplementation, nutrition, and if you need it, hormone optimization that'll start moving you in the right direction. Andrew, how can they get their hands on it? Yes, that's over at merrickhealth.com

slash power project. That's M-A-R-R-E-K health.com slash power project. At checkout, enter promo code power project to save 10% off the power project panel, the power project checkup panel, or any individual lab you select again, that's at Merrick health.com slash power project links in the description, as well as the podcast show notes. There we go. All right, guys, another super chat. Thank you, Marsha Reed. And, uh, remember guys, we're going to get to the super chats, and then we're going to get back to all the normal questions. So Marsha asks, recovery tips for arthritis, knees. I'm okay working around it during workouts,

but after or the next day, I'm really hurting. Hard to know when it will flare. So the first thing I'll mention is walking backwards with a sled. We were just talking about sleds is like walking backwards with a sled. You know, like we were just talking about sleds and walking backwards with a sled is going to great because like, you know, this is a Ben Patrick. He talks about like how it gets you in that near of a toe position automatically. So you can walk backwards outside, which is something my mother does. She's 65 years old. She'll take walks and she'll walk backwards on walks.

And I'm going to try to get her a backwards treadmill because that's going to be something that's going to be good for her in the living room just to like for her knees. But that's going to be helpful there. There's a bunch of movements you could do, but I would suggest starting that Xero program that's on the ATG app. Then he made a program for people for knee issues, which requires zero equipment. And there's all these regressions for where your knee is currently. Because even if you have arthritis, people have managed to work their way out of it. But it's kind of by going into it. You know, a majority of people, when they're told they have arthritis in certain areas,

they kind of just avoid that area. They use it less. There's less blood flow to the area then it continues to get worse but if you can slowly attack it with certain movement regressions you might notice that your arthritis doesn't end up being as much of an issue a year from now so i think we forget some like just stuff that's been around forever um but like sit just sitting in a squat position like it's great like you get that knee to kind of open up. Again, becoming a supple leopard from Kelly Sturette has a lot of great information in there. A 10-minute squat is probably going to be too long for you to do when your knees aren't healthy.

But occasionally just getting yourself down into a good squat position, kind of going off of this pain level of nothing should hurt more than like a three out of 10. So you do want to promote blood flow. You do want to get a lot of movement. You do want to do a lot of exercising to help strengthen all the muscles, ligaments, tendons around that area. But there's also really no good reason to go beyond the pain level really of like one or two, honestly. But you can use that marker of like three out of ten because once it starts to get to be that painful, then it is now a, in my opinion, like a negative input into your system. And you want to have it be a positive input.

And so get yourself down into a squat position whenever you can, and you may find that you might need support in doing that. So you may have to attach a band to a rack and put your hands on the bands to be able to allow you to get down into that position. Some other ways that you can get your knee to bend in a similar way is just to be on the ground and to basically sort of like sit on your knees. Now, that might be painful, but you sit on your knees whatever way you can. And maybe like the hard ground, maybe that sucks. Maybe that hurts way too much because it hurts kind of the front of your knees.

Just try to sit on something, you know, get down on the ground on something that's more padded and try to lean back and work on some of that. I think obviously like we talk a ton about myofascial release. I can't talk about it enough because it just is like the number one cause of everyone being fucked up. I mean, even when I see people just walking on the street, I like want to have them I want to just hand them a lacrosse ball and be like, yo, man, let me just show you this one thing. You got to rub the side of your shin on this fucking thing for a minute. It's going to change your life. Bro, let me smash out your glute real quick. Yeah.

No, that's going to help. Yeah, it's just going to be with my elbow or my chin. But it really can be really helpful. It really can make that big of a difference for some people. So you might have to get into some of the stuff like in the back of the knees, which can be really painful, but sled drags, trying to build up some of those muscles. She mentioned having like a lot of pain like the day after.

Yeah, and that sucks. And you're really just developing like a lot of stiffness. And so when I think of that sort of thing, I think of that sort of scenario, I just think the only thing we're left with is you just have to move a lot to figure out a way to move a lot. So when I get done with a run,

a lot of times there's two things that are like the last two things that I want to do. Number one is like bend straight over, like fold at the hips, hip hinge. Because like just the hammies and the glutes and like everything's just, I was upright for an hour running. And my body's just so tight.

I don't want to do that. The other thing I don't want to do is do a squat. And those are both things that I do after every single run. I do them right away. They literally, I mean, it feels like my knee is going to tear. It feels like it's going to snap. It doesn't hurt. It doesn't hurt, but it's so stiff that I'm like, oh, my God,

like am I going to be able to do this? I do three reps, and that's gone. Completely gone. Completely gone. A lot of times I'll hang on to like a park bench or something, and I'll squat down,, it takes me a minute. I might have to do like little mini reps and then I can start doing like a full rep and then I kind of sit there and then I kind of kind of breathe through it. But once I do like three reps, then my body feels amazing. And also I've

noticed that when I don't do that, that my body will cramp up. I'll tighten up. I get in the car, I go to get out of the car and I'm just so stiff. I'm body will cramp up. I'll tighten up. I get in the car. I go to get out of the car and I'm just so stiff. I'm pushing off of everything possible. I'm leaning on everything as I'm trying to even like just walk through my house. My feet hurt. That one little extra bit of movement is really, really helpful. So trying to be mindful of just how you're moving throughout the day. You may have to figure out a lot of different ways of just bending your knees a ton. A leg curl, actually. Pulling a sled forward and doing a leg curl are the two easiest things. And also like a stiff leg deadlift. Those are all movements that can help your quads a ton via, or not help your quads, help your knees a lot via helping with stabilization because you're working the hamstring.

Those are all like very manageable things. Seated, banded leg curl is super easy. You can look it up on YouTube. All those things would be great places for you to start. Yeah. And one thing, just don't get discouraged because like when you have an area that is an issue, you tend to focus in on doing everything for that area. And like you just mentioned, Mark, working around the area, hamstrings, glutes, tibs, right? That's all in that zero program.

But working all around and improving the way the system works will massively improve the way that specific area works, right? So just keep that in mind it's going to take a little bit but if you're able to do something that has a holistic approach to your knee in a year again you'll be in a very different position so agreed all right well jose vega wants to know what are your thoughts on the benefits of kratom for running i've noticed it helps but i thoughts on the benefits of Kratom for running? I've noticed it helps, but I don't quite understand why. Kratom for running can help you end up running forever sometimes. I like it a lot for a run. I go through different time periods when I utilize Kratom for a run and when I don't.

utilize Kratom for a run. And when I don't, I've found that it's really smart and really important that you do stuff without the intervention of other things. You know, you kind of hear this all the time from people that are really big into coffee, like, don't even talk to me before I have my cup of coffee. And it kind of sets them up for the day. I think with Kratom, I think you can get yourself into a position of taking way too much of it I think you can get yourself into a position of taking way too much of it. And you can get yourself in a position where you take the Kratom and then you go run. And I think what you should do is you should run. And if your run is maybe miserable, then maybe you spice it up a little bit with Kratom. But that's kind of the way that I handle it. But yeah, I use it. I know Zach Bitter and a bunch of the way that i handle it but yeah i use it um i know zach bitter

and a bunch of other guys uh like to utilize it for a run okay all right how many more questions you guys want to take three more three more all right cool so alex reister are there specific mindfulness techniques or practices that you guys practice to enhance your mental well-being in conjunction with your physical training it's a great question yeah i think there's all kinds of stuff uh that i do throughout a day but i honestly i do not and it's something i need to work on i do not give myself enough time for that kind of thing i just tend to like there's yeah there's just like a lot of stuff to do in a day and that one just always falls to the bottom of the barrel i used to spend a ton of time doing that stuff and that is what created like everything that you see here today

because i would just i would spend time just thinking I don't really spend as much time thinking in that way. I do run. I will meditate. But when I'm meditating, I don't think of anything. And when I'm running, I mean, I could be thinking of like a number of things, but it's not really like a good mindfulness practice necessarily. So it is something I do need to get back to. I have been practicing a little bit of journaling lately, and that is something I do need to get back to I have been practicing a little bit of

journaling lately and uh that is something I need to this is a good reminder I need to kind of get back to messing with more of that stuff yeah yeah I used to journal a lot like I've filled up different journals and it's been good to look back on now that I'm like 31 to see what the fuck my 21 year old mind was thinking um but that's been helpful and that's something I started doing again and I think it's great because like there's a lot of things that will go through my head during a day, and I'll forget it. I'll have a certain moment where I think about something where I'm like, oh, fuck, fuck.

And then when I journal, I'm able to reflect on these things. I remember certain aspects like, oh, shit, that's important, that's important, I'm grateful for this, et cetera. So I think that's extremely good. I've been trying to find more time to kind of be silent. Uh, so like, you know, in the morning rather than taking a walk and having music going or listening to a podcast, I'll just walk without anything so that my mind has time to think because when there's music on, at least for me personally, like, you know, you're, you're, you're, you're going to that music, but you don't really have much time with yourself. And I found that like over time,

I am, I think like many people, I am addicted to noise. Either there's music going or there's something I'm listening to that I'm learning, or there there's, there's just no time where I can just listen to nothing. And I think that's something that's been super beneficial, like extremely beneficial for me um the cold plunge is great fucking love it uh gets you in a good mood not everyone can get a cold plunge so cold shower and this app opal because i know some of us like i find myself when i open up my phone i'll just default to like even without thinking my finger will want to go to instagram and open it up and opal is an app that i use just to block things so that what ends up happening is i'll pick up my phone and

i'll start to go i'll click it and it's blocked i'm like wait why the fuck am i clicking it to to use this shit i don't need anything on fucking instagram right now now i'll like it gets you like thinking about the actions you're taking because you don't click because there's other people around and god forbid they say anything to you oh i have to talk to somebody that video that you sent me like like you're like in line at starbucks and you see somebody and you're like yeah make sure you have the headphones in so you're signaling to everybody that you cannot speak to them i've closed off body language so no one approaches you and tries to say hello that so yeah how about you yeah um yeah i just i don't know i i think about how

like i have a family of four and i'm the sole provider and if i get sick if i get hurt or if i don't complete all my tasks 100 they're probably gonna you know die of starvation that's what i do to help my mental health just completely joking uh yeah no no, no. Yeah. I, I, although at one point I, I used to think that like there was so much like writing on me and it's, you know, it's whatever eventually you figured out. But what I've done recently now is like, I just, uh, I started picking up reading like every single day, like no matter what. Yeah. Even if it's, you know, has nothing to do with like personal development or whatever it is. And I'm not talking about like on my phone oh let me see what articles i could read because that gets out of control really fast but no i get my kindle and i i leave my phone you know pretty far away from me it's

there just in case but like i you know i used to read a little bit and then grab my phone in the morning and then i would read a little bit more and then grab my phone a little bit less and then now it's kind of altered to where i don't actually pick up my phone like the entire morning until I'm like kind of like moving. You know, before it would be like the first thing I picked up and I would, you know, scroll all the social medias. Right. Kind of like you have your flow. You're like, oh, let me check out Instagram and check out my email. Check out Twitter. Check out, you know, you're like, oh, I forgot to check this site or whatever it is. Twitter, check out, you know, you like, oh, I forgot to check this site or whatever it is.

And, and once I stopped that, it was pretty cool because like, I started getting ready quicker. Like, you know, I started eating on time and I started getting here a little bit earlier. And so like, it had a really cool cascade of effects and all these things that it affect, that impacted, like impacted my mental health because I was no longer rushing. I was longer starting the mornings with like oh my gosh you know this conflict or whatever even though i don't have an opinion on it i don't have any like stake in the game or anything but it's like wow these people are really angry at you know x y and z like that's interesting it's like it definitely takes a toll on me and so when i I started reading, it was just like, Ooh, we're like nice, cool, calm, like let's start the day and you know, on the right foot. So yeah, that's what I've been

doing. Yeah. There's two things that I do a decent job of. And one is, uh, I try to look at my schedule for like the next day or even the day after and start to think about my week and what the week's going to look like. Since I don't have a real job, I get to kind of like sub things in at different times. And so I do that often. That helps just organize my day, helps organize my thoughts, organizes the way that I eat, just organizes everything. So that is really helpful.

I've talked about it a million times before, but like when I get home from here, it sometimes is at like around 4 o'clock or so. And the first thing that I do is I take a shower, I change, and I will put clothes out for the next day. Sometimes it's not everything, but it's like most of my shit that I need for the next day. sometimes it's not everything, but it's like most of my shit that I need for the next day. And so a practice like that has really been helpful to me in terms of being mindful, but it also sort of helps with mental health because then it's just less to worry about.

It's like it already got done. It got done almost, it feels like it happened almost effortlessly rather than like me trying to find like what I need in the morning, sometimes with the lights off if my wife is still sleeping or whatever. It's just more complicated for me to do it at a different time. So I try to take care of it at that time. And that has always helped me like get the next day started easier because I've already showered and did a bunch of shit that otherwise might take up time in a given day.

And the other thing is I think when we're thinking about mindfulness, maybe we're just thinking about like ourselves. But my favorite thing to do is try to think about other people and try to think about like what's it like for this person? What are they doing? What are they building? What are they going for? What are their goals? And I try to think about the people around me and the people that I care about. And I try to, maybe there's a friction, maybe there's something to resolve. Maybe there's just communication.

Like I just need to communicate with somebody. So I might just simply just send them a text or something, but I do a pretty good job of that. And that's something that I've been conscious of for maybe like the last four or five years or so. And that, that's just, I mean, it's, it's a cheat code into taking better care of yourself is just thinking about other people. She, that's important. That's very important. Okay, cool.

Now. All right. I'm just like. Clip that. Why was this viewed 480,000 times? There's just so many questions. Okay. Okay.

You know what? Yeet Jones. Thought on cable exercises. Okay. Oh, okay. You know what? Yeet Jones. Thought on cable exercises.

I've seen this movement of people using cables to replace big movements like deadlifts, RDLs, or incline bench. Curious what y'all thoughts on it. I know Andrew has a lot of thoughts on it. Yeah. I mean, I don't know. So I am the smallest guy in the room, but I used to be extremely smaller than what I am right now. But I do all my movements on a cable machine. I think they are – you can target muscles better. I feel a much better pump when I'm working out with cables, safer.

And with a dual cable machine, you can hit every single muscle group. Some of them are very obvious. Some of them you've got to get a little creative. But, yeah, I love cable movements, and I'll be doing those for the rest of my life. Cables and machines and all this stuff, it's the greatest thing that ever happened to strength training. I mean, the barbells, they're kind of fun. They can be fun in a way, but it does take, again, it takes a lot of learning. It takes some warming up.

You walk into a gym and you're going to squat or deadlift. If you start getting proficient at those movements, it takes you a while to warm up and to get ready. I love the efficiency and the accuracy and how easily you can modify the intensity of cable work and even some of the machines to some extent but like you know one of those cable pieces that has some form of like a seated row lat pull down maybe you have an area where you could do like cable crossover and i mean this idea that you can't get big unless you have like dumbbells and barbells, I think is probably kind of ridiculous. I think that it's just it's just why would you know why? Why would you only use cables?

That's kind of the question I would have. Sometimes it's like we have access to other stuff. Why not use other stuff? Even if you don't like the other stuff, it's like occasionally can you grab a kettlebell and do something with it? the other stuff. It's like, occasionally, can you grab a kettlebell and do something with it? You know, occasionally, can you do some movements that are a little different? I also do like the idea of all the stuff that we know about fitness comes from like the gym. And it's kind of unfortunate because there's so much more to fitness. There's so much more to the culture of exercise than just the gym. Like we don't really even need the gym necessarily. So the

cables are cool. All this stuff's cool, but it's like, man, do a bunch of pushups, do a bunch of burpees, do a bunch of regular body weight squats, do a bunch of lunges. You got Corey Gregory talking about doing a 400 meter lunge or a mile lunge. It's like, man, that's some crazy – why does no one else do that? Like everyone has the ability. It's hard. It's a lot of lunges. That's what it is, right?

It's too hard. It's interesting because when I hear people talk about keto or people talk about intermittent fasting versus a bodybuilding diet and stuff, it's like, well, all that stuff, of course you're going to like that. Of course you're going to like cutting out a macronutrient completely because it's easier. It's easier than being on a bodybuilding diet. How meticulous you have to be being on a bodybuilding diet and how regimented you have to do with your meals and everything is insane. diet and how regimented you have to do with your meals and everything is insane. So I think the idea, like the reason why cables are so awesome is because it kind of lends itself to you getting to exactly what you're looking for, which is get some sort of mechanical tension, get some sort of tension on the muscles. It allows you to get to that right away. Whereas with even just a regular

dumbbell bicep curl, if you're not proficient and you're not really, you haven't been lifting for that long and stuff like that, that takes a little while to get in there and to squeeze out the muscle and to really feel it. But as my brother once said, if life could only be like a tricep pushdown, if you do tricep pushdowns for like 50 reps with with a certain weight it's so simple you're gonna feel that shit in the beard like man the back of my arms are burning yeah yeah so like i like that you you mentioned like burpees push-ups and even lunges because you're moving your body in different different ways because with um with free weights

there's only one direction that the resistance is going, and it's straight down. So with a cable machine, that resistance can come from almost any angle. And so like when you're even talking about a bicep curl, like when the dumbbell is straight down next to you, there's no resistance. But then as you come up, then you start to feel it. With a cable machine, that shit can start right away, you know? And you can alter it to where it's like at the very end in the middle or you know what i mean so like it can come from all over the place so even with the the different types of exercises for the body different bodies parts you can also alter those many different ways also with the exact same machine there we go all right two more quick questions i want to answer this one real quick because, and we can all chime in even though, well, you'll see why.

Nsema, as a natural athlete, do you take any full rest days? I find it hard to get out of my routine and skip the gym. Also, rest days are boring and I'll find myself looking in the fridge every 10 minutes. Damn, that's life. Yeah, bro. So the thing is, yeah, you know, on certain days, I think we can all relate to waking up and not feeling that we have everything 100%. We don't want to, like, have a crazy hard workout. So to answer your question,

there aren't any days where I don't do nothing. Like, I'll still jump rope. I'll still move. I'll still take a good walk. I might do something very, very light on the assault bike for blood flow but you know if I don't feel that I have like I'm not gonna be able to have a good session of jiu-jitsu and I need to not go today I won't go to jiu-jitsu but I'll still do something during the day that's gonna aid my recovery whether

it's taking a nice long walk a nice long walk like, like an hour walk, is going to help me recover because I'm getting blood flow everywhere. My whole body is moving. I'll get done with that walk and everything will feel much better. But I'm never just doing nothing. I'm never just sitting at home and not doing anything for the whole day. So if you do have a day, and the thing is, if you feel like you need to take a day off of the gym,

okay, take a day off the gym. You could go in and you could just get a small pump. It doesn't have to be a crazy workout. But take that day off, but make sure to get a walk-in. Do something that's going to allow you to get blood flow. Get outside. And that's much better than just not doing anything. What do you guys think?

Yeah, schedule something. If it's a day like out of the gym, I know like when I used to be really excited to go to the gym and like go to like a commercial gym uh long ass time ago that i basically just would go to the gym every day and i would like you know maybe do calves and do like you know odd body parts that maybe i didn't get to for the rest of the week so that was always one way of handling that but nowadays i just try to schedule stuff. So I'll go on walks. I'll go on a run. I'll do something different rather than just having off.

And also, there's nothing wrong with having a day where you are kind of lounging around, where you are eating more. It actually might be really beneficial to you sometimes to have a day that's a little bit more lax. There's a little bit less things on the schedule. And I think if you can learn to make good food choices, I think you can look in the fridge almost as much as you want. Keep yourself active. Keep yourself moving. Because I find myself on certain days doing the same thing, but I have the conversation in my brain of like this is totally fine like it's not a this is not a problem this is not a big deal like you want extra food for a reason

like okay yeah you're probably you probably are kind of bored you probably don't need the extra food necessarily but your body you know you're doing quite a bit of work day in and day out week in and week out and maybe this is a good day to have a little bit of like reprieve. Yeah. I mean, there's active recovery, but also like the saying originally was like rest and recovery. And just from what I learned from you guys about like me, like, no, I got to go every day to jujitsu.

And it's like, hey, pull that back. And my jujitsu got better. So yeah, I would just say you're not going to lose anything. But also like the what who you're saying about like going into the fridge and stuff i was like oh i feel that so yeah yeah that's tough all right last question and then we'll give some shit away and then we shut this bitch off just remember guys when we whoever the winners are please join the discord the link is in the description um add me trend sema on discord and then send me your

email address and your physical address and your name because if something's getting shipped to you they're going to need your name okay all right last question from joe seiler what would you guys recommend for someone trying to become a hybrid athlete i want to start running and lifting where should i start thanks guys love the show okay let me get this real quick man he's just starting out huh that's cool uh i always think that the best place to start with running is to start by just getting out for some walks and occasionally um you know turning that walk into periodically jogging here and there i don't think there's a lot of a lot of great reasons to go out and like try to run a mile turning that walk into periodically jogging here and there.

I don't think there's a lot of great reasons to go out and try to run a mile and totally demolish yourself. I know that that information probably gets discarded all the time. And then three weeks down the road, someone ends up with an injury, and they're like, I don't understand what happened to my foot. Be cautious. Start out slow. There's no rush. Running is going to take some time.

So I would say get yourself into a schedule of running every other day and get yourself into a schedule of lifting on those other days. Do your best to not lift and run together in back-to-back days. So like, for example, like it's Monday and you run and you lift, and it's now Tuesday and you run and you lift. Try to avoid that as much as you can. You can run and lift on the same day, but try not to have it be back-to-back days. I just found for myself that from a recovery standpoint, it just makes everything more complicated.

So just why do it? But yeah, that would be my advice is to run three days a week, lift three days a week, and start low and slow. Take it easy. All right. All right, guys. So whoever ends up winning the gift cards from Good Life Proteins, give that about a week and a half because our guy from Good Life can sometimes take a little bit slow. But two of you guys are going to win $150 gift cards to Good Life Proteins, meaning you're going to be able to get yourself some meat. They have wagyu, salmon, chicken, duck, steak.

They have a lot of good stuff. And we've been streaming for two and a half hours. Yeah, this has gone on for a while. Hell yeah. All right. Mark, flex your pecs. Gotta be careful. Okay, let's get ready. First

name, winning a gift card from Vivo Barefoot. Now, you're gonna win a pair of free shoes, whatever one pair of free shoes. Who is this? Dom Sornberger. You're gonna win a pair of vivo barefoot shoes make sure to join the discord message me in there and i will get you that coat so you can get yourself some free kicks

next person's gonna win a gift card from good life proteins we have ben bor oh is this ken borges shit i can't tell my it's a k or b i think it's ken borges so ken borges you win a good parts of good life bro teams what if there's a ben gorgeous in the live stream that'd be highly unfortunate gorgeous ken yeah that'd be highly unfortunate all right this next person is going to win a year's supply of hostage tape. Gunpowder. No, it's not. I was like, no way. Scott Levesque, you're going to win a year's supply of hostage tape.

Remember, join the Discord. Message me. You guys ready? Discord is in the... Gunpowder tea. Oh, here we go. Gunpowder tea. Gunpowder tea. Come on, gunpowder. Let's see what we got. gun powder tea oh here we go powder tea gun powder tea come on gun powder

see what we got did you win that will that shit into existence gun powder tea this guy's won something on the last three lives that guy's gotten more shit from our sponsors than me yo we can't zoom in on this because i don't want people to think we're picking this man's name but the last three times huh this camera right here i can't like he's he's won three times three times you win a fucking gift card to good life proteins already he has a lot of luck and just in his life in general you know he did message me something he's like he's like for some reason i do well with things like this that's what he said wow he's probably he's probably in one of those bubbles where he's talking to people and he's like oh you know i want another show like like you know what it's like and they're like what the fuck are you talking about he's like you mean you don't ever

win all the time like no i don't yeah almost anybody that's so strange ever wins anything they're always like i don't ever win any of these competitions and he's like weird he's one of those people that should probably maybe try buying a lottery ticket once a week. Just me. Just once, period. Seriously. Goes in there and wants it. And he's like, actually, that's why I'm here, because I won the lottery, and I don't have anything to do.

So I just listen to you guys. Oh, God. All right. Last person. You're going to win a gift card to Within You Supplements for 75 dialas. This is Yeet Jones. Yeet Jones. Good job, Yeet.

So, remember, join the Discord. Almost 3,000 strong in the Discord. Message and, you know, cool. Message me and we'll get your stuff out to you. Also, for everyone that's here, it does help the podcast. I don't know if you guys listen on Apple or Spotify because I know you're on YouTube right now. But if you go leave us a review, that helps the podcast grow on the audio side. And that will be beneficial.

So we appreciate you all. Speaking of the audio side, Andrew, you're working on some sort of class or something, right? Yeah. Yeah, there's a lot going on in the background. That's going to be cool. Are we allowed to talk about that at all. We can just, it's like I said, it's, it's in the process, but it's just one of those things where you start and like,

even just so like, I'm going to have like a gear list for people, for people that are looking to maybe try to start a podcast cold from not knowing anything. Yeah. Yeah. For like under 300 bucks, you can be podcasting like with high quality sound i got a video i got screwed i know you did a little bit but 300 bucks yeah so that well it's not gonna look like oh okay okay i understand it'll look in their own special way but even with that i'm like okay yeah let me like, I'll give people like a quick, easy, free, like one, two page PDF download. And I start writing and I'm going and I'm going, I'm like, oh my gosh, I'm 10 pages deep. Like this is too much. Now I have to pull back from it. But what I'm getting at is like every step of the way, I'm like, oh, this is like five bullet points or whatever. And I'm like, oh my gosh, no, I haven't thought about X, Y, and Z. So it's going to be a very thorough in-depth course on starting your podcast. And I'm going to start filming hopefully this weekend for it.

And we'll see how quickly I can get it done. But, yeah, I want to launch it in February. So up until that point, though, I'll be starting to do some promotion and stuff like that. Freaking cool. Yeah, I'm excited. Thank you. Strength is never a weakness. Weakness is never strength.

Catch you guys later. Bye. And real quick, you'll have to do that one more time. For everybody here, remember, it's probably, we're going to be doing this every Thursday at 11. There you go. So if you didn't know, every Thursday at 11 a.m. Pacific, we'll probably be doing a live. So just understand that, and we'll see y'all next week.

We're here. Gunpowder T is here. Get ready. Strength is never a weakness. Weakness is never strength. Catch you guys later. Bye.