Mind Pump: Raw Fitness Truth - 1011: How to Determine the Ideal Training Load for Your Body, Signs of Overtraining, Influencers Who Lie About Using Steroids & MORE

Episode Date: April 17, 2019

In this episode of Quah, sponsored by Organifi (organifi.com/mindpump, code "mindpump" for 20% off), Sal, Adam & Justin answer Pump Head questions about the signs of overtraining, balancing pushing the limit with doing the minimum necessary to elicit change, social media influencers who hide their steroid use and the most embarrassing thing they have witnessed in a gym. Why does everything have CBD in it now?? (5:53) Follow up on the spread of ‘Rhabdo’ cases in the medical field due to extreme workouts. (12:06) Adam’s “Read, write and row” epic fail. How exercise and movement light up the whole brain and foster creativity. (19:33) Sal the ‘Drama Queen’ and pissing off his daughter. (24:00) How Butcher Box now has add-ons on top of your scheduled box. (26:15) The Disneyland for Fitness, 49ers Fit Gym. (29:02) Happy Tax Day! Here are some infuriating ways the Government spends your money. (36:00) Why you should start your lift with a good negative, to get a good positive. How context matters. (38:40) #Quah question #1 – What are signs of overtraining? (45:43) #Quah question #2 – How come you guys are always preaching not train so hard and to always do the minimum amount necessary, yet when you tell stories of how you got to where you are you definitely were working out more than three times a week? If I want to be as jacked and successful as you, don’t I need to push the limit? (53:03) #Quah question #3 – Why are all these Instagram famous lifters acting all high and mighty hitting PR’s but not being truthful with people about how they are getting where they are? Steroid use is at an all-time high. (1:03:28) #Quah question #4 – What is the most embarrassing thing you have witnessed in a gym? (1:09:28) People Mentioned Rochelle (@sugarsweet_and_fit)  Instagram DayDay Knucks (@danalinnbailey)  Instagram Hal Elrod (@hal_elrod)  Instagram Paul Chek (@paul.chek)  Instagram Ben Pakulski (@bpakfitness)  Instagram Dr. Jacob Wilson (@themusclephd)  Instagram Layne Norton, PhD (@biolayne)  Instagram Max Lugavere (@maxlugavere)  Instagram Related Links/Products Mentioned April Promotion: MAPS Split ½ off!! Code “SPLIT50” at checkout NED  **15% off first purchase** Visit Butcherbox for this month’s exclusive Mind Pump offer! Transdermal cannabidiol reduces inflammation and pain-related behaviours in a rat model of arthritis Medical Cannabis Use Is Associated With Decreased Opiate Medication Use in a Retrospective Cross-Sectional Survey of Patients With Chronic Pain. Dana Linn Bailey Was In the Hospital for Rhabdo Following an Intense CrossFit Workout Mind Pump 1007: Hal Elrod On Cheating Death & Creating The Miracle Morning 49ers Fit Happy Tax Day! Here Are 6 Infuriating Ways the Government Spends Your Money The Muscle PhD post on ‘Eccentric Training vs. Concentric Training’ Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, that first 40 minute intro. We talked a little bit about fitness. We did maybe, we, we started out by talking about the CBD, cannabis dial, market explosion. And we also talked about how CBD combined with pain medication in some studies seems to be a good mix. And how I personally, there's no studies back this up, like to combine hemp oil extract with stimulants for a smooth even ride. I will also do that. Now look, the best source of full spectrum hemp oil extract with that has all the cannabinoids including CBD.

And our opinion is Ned. Now you can go to helloned.com, Forsage Mindpump and you'll get 15% off your first purchase. Then we talked about how one of our good friends, old school Mind Pump Listener, Rochelle, we love you, talked about the uptick in Crayd Teen Canace and Rabdo admissions at hospitals. I guess a lot more young, fit, and healthy people are measuring high levels of CK and getting Rhabdo with the alarming. We think it might have to do with the workout programs that they're doing. Maybe CrossFit has something to do with it.

I don't know. I don't know. Adam talks about his read, write, and row protocol over the weekend. Fail. And how that was a fail. Kind of like a MAPS red row. I talk about high, freaked out my nine-year-old daughter,

first thing in the morning, made us late for school. We talked about how Burture Box now has add-ons, lamb meat, say what? You can also do ham, and then they have the what the baking explosion. That's what they called it. Yeah, it's an explosion of baking. Pretty awesome.

Burture Box delivers to your door, grass-fed high-quality meats. If you'recherbox delivers to your door, grass fed high quality meats. If you're someone who cares about your health, this is the place you want to get your meat. If you go to butcherbox.com forward slash mind pump, you'll get $20 off and two packs of bacon and two pounds of pork breakfast sausage. Worth your first order. That's not all. You'll also get free shipping. Then we talked about the 49er fit gym on Saratoga Avenue in San Jose.

This is literally the best gym I've seen in the Bay area. Immaculate. And it's $49 a month, which makes no sense. Anyway, if you go to that gym, make sure you say hi to our good friend Jeremy, he is the general manager, tell him that Sal, Adam and Justin sold you the membership just so he knows what time it is.

Then we talked about Adam's mobility squat. According to a machine, he has more better mobility than Justin. You lied machine. I talked about how our tax dollars are spent and how they're spent terribly. It'll irritate you. Adam talks about Dr. Obvious on Instagram

and his eccentric post. Apparently it was shit. Yeah. And then we get it to the fitness questions. The first question was, what are some signs of overtraining? What should I look for to tell me that I'm doing too much? The next question, this person says, look, we're always practicing and preaching to do the minimum effective dose of exercise, but then we talk about how in the past, we worked out for hours and in crazy workouts. What gives, are we being consistent

or are we just bullshitting, find out? Next question, why are all these Instagram famous lifters posting these PRs, but not being truthful about the fact that they take steroids. What is going on? Should they be honest or should you just mind your own business? I feel like everyone on Instagram is trustworthy. Exactly, that's crazy.

And the final question, what are the most embarrassing things we have witnessed in the gym. Adam talks about his jerk off story, Justin has a story of his own. I talk about the time I embarrass myself on the intercom into the whole gym. It was pretty crazy. Also this month, MAPSplit, this is the body building workout. This is the one for advanced people who want to build, shape, and sculpt their body, who don't mind working out a lot in the gym,

who have great recovery abilities. This program 50% off with the current promotional code split50 SPLI T50 no space. Make sure you go to the site maps split.com MAPS SPLIT.com again the code split50 for 50% off map split. And if you're interested in other programs or if you're not, if you're not super advanced and you want to try some of our other maps programs because we have a lot, you can check out our other programs all at maps fitness products.com. Teacher time. And it's T-shirt time.

Oh hell, though, you know I love this time. Oh, yes you do. We have a few shirts going out to iTunes and Facebook for your reviews. We have four for iTunes. We have Never Tanner, Jinger, Jamie Lynn M and Trevor Guil for Facebook. We only had four reviews this week. So a little bit light.

We have one winner there, Brooke Elizabeth. All of your winners in the name I just read to iTunes at MindPumpMedia.com, send your shirt size, your shipping address, and include your Instagram handle. And we'll get that shirt right out to you. Go to Facebook, leave us a review on the MindPump page. Your odds of winning a free t-shirt are quite high as you can tell there. That was like a one out of four chance of getting a brand new Mind Pump t-shirt made out of pure gold. So fresh. Cotton.

I'm just kidding, cotton. Yesterday I was doing a little bit of research on cannabinoids, because you know, it's because I sent over the photo from the shoe store that is hustling CBD now. Actually, yes. Slaying in it. You did spark me to do some more research.

First of all, why is everything have CBD in it all of a sudden? Hilarious. What was it that, what was it? I overkill everywhere. I'm in DSW, like a, you know, the designer shoe warehouse store, right? Is that big, massive store that sells shoes right? Otherwise known as heaven for Adam. Well, kind of.

Kind of, not really my spot, but we were there for Katrina was shopping for somebody And anyways, we're in line and I I took a picture of this you know eight-foot-tall Like thing for CBD products and it was this whole makeup and skin skin care line and everything in it had CBD in it I just thought that was really fascinating. Yeah, that's the next thing. It's the, they're turning it into a bubble and the CBD goes right. Making me angry. It makes me angry not because cannabinoids are bullshit, but because they have actual clinical applications,

but what they're doing is they're bastardizing it by, you know, just putting it on everything. They'll water down and not quality stuff, and now people are gonna not have the same experience that they should have. Yes, so that being said, I actually was tripped out a little bit after I saw that atom, because there's a lot of topical products with cannabinoids,

and I don't think the topical ones work, because I think it's a systemic effect. So if you just rub it on your skin, it should go in your whole body at the very best. In other words, applying it to an area that hurts isn't supposed to, I mean, is that gonna really work? I actually found a study that says it did. Wow.

There was a study that showed that kind of a diol applied to the skin could help lower pain and inflammation due to arthritis. How crazy is that? Could, isn't it? Yeah, no more. So how deep, like, it goes pretty deep tonight.

I have no idea. They just rubbed it in, I don't know. Huh. The other thing, then that led me down a rabbit hole of just, you know, cannabinoids and how cannabinoids in combination with popular pain medication, lowers the amount of pain medication that you need.

So in other words, they found with one study, people who take opiates for extreme pain, cut their medication doses way down if they combined it with other cannabinoids, like the legal ones you find in hemp, CBD, CBC, you know, all the other ones. And then the entourage effect.

The entourage effect is when they're all together, study shows that they work better that way rather than when they're isolated, which is great because that's how the plant presents it, right? And Ned, for example, their hemp extract isn't CBD oil. It's full spectrum cannabinoids with terpenes all put in there and it's about as concentrated as I've seen. I have not seen a hemp oil as strong as theirs is. And now I'm comparing it to not what the bottle says, but what I see on the lab report. Right. Because the bottle says it's whatever concentration and they're accurate. But the other companies I see they'll say, you know, 1500 milligrams of cannabinoids

or this much CBD or whatever. And then you ask to see the independent lab reports and you crickets. Yeah. crickets like nobody sends. What do you mean? What is that? Yeah, nothing at all. But with Ned, with their independent, with their, their lab reports that they'll, you can look at, you can look up. You see the concentrations concentrations and how much and they do a damn good job. I wonder if Ned likes that or dislikes when they see the space getting saturated with these companies that are like because that you there's I think There's a plus and minus if you're a company like are they ruining the space or are they right bringing more eyes to it? Right. So I wonder, I wonder how there are feelings on that. Now as a consumer, I see tons and what I see right now, it's in our space, the bodybuilding space,

the fitness space is just exploding. It seems like every, you know, competitor or fitness person that it was my quote unquote, you know, bodybuilder, buddy or peer is no, is no longer pushing pre workout. Now it's, we're pushing CBD. Yep. Yeah. And it's just so funny. Now I will say this, this is anecdotes. I have no evidence to support this. That's clinical. But anecdotally, my own experience and the experience of people that I know who've tried this, cannabinoids mixed with stimulants, wonderful effect.

Like if you, and I'm not talking about THC, although some people will do that, no, I'm talking about the ones that are non-psychoactive. Like if you do, like what I'll do with the, the net is I'll take a drop or fall of the strong bottle of 15 milligrams with 200 to 250 milligrams caffeine. And it's like, I don't, it's like laser smooth sailing focus. You know what, and I feel like some companies

are picking up on that because that is one of my go-to's. Like I love doing that in the morning because it helps to kind of keep me writing that, you know, that cognitive benefit, you know, caffeine gives me first thing in the morning a little bit longer. But I have found some companies with like a nitro can that have actually tried to infuse like hemp oil inside the can and then combine it all together.

It's got to be strong though. They have that with a good amount. Exactly. And who knows the quality of the hemp oil? Yeah. But do you guys remember the first time I had you guys try that? I love that. Yeah.

Do you remember when it was? When it was? Yeah. The first time I gave you guys that was... Yeah, the first time I was in Discovery. Was it Discovery Bay? was that where it was? Where when we were all away for one of our programs last year. Yeah, yeah Yeah, and I'm like hey try this

Yeah, I love you know I love about you guys you guys will take whatever I give you At this point I've built that I've built the trust now. I'm just decided to stop fighting it. Yeah It's like a sounds good. You will you'll get me go now I've built a trust where I just I'll, it's like, that sounds good. He'll get me going. Now I've built a trust where I just, I'll hand you guys like stuff and be like, hey, take this, he'll be like, this is what Adam does. Well, first Adam's always day one.

He's like, he'll take it and then he'll be like, what is it? This is enough. What did I just take, Sal? Yeah. That was dishwasher pod. I was supposed to go in the dishwasher. Whatever.

Yeah, Anyway. So did you add them? You said that someone your friend who works in it was our friend, our friend, our friend Rochelle. She's the, she's like an OG. Well, she's technically, you know, not this. Is this Rochelle from 24? No, no, no, no, this is Rochelle from high school.

I went to high school with it is the first person. Oh, Rochelle, the old, yeah, that she's the true OG of Mind Pump. She actually, her first supporters before Mind Pump launched and we did the episodes with Craig, she was one of the handful of people that I personally sent it over to to get feedback just to, you know, what did you think? But anyways, she sent me a text after she heard the episode that we did about Dan O'Lean Bailey, when we talked about.

How's she had the rabdo? Yes, and she goes, something interesting comes and she works in the medical field. So something interesting came across my desk this week, our medical oversight committee for all of our hospital labs is implementing a critical call range for CK test. It's a critical range that has never been existed or has never existed before, but was being recommended due to the rise of cases where young healthy individuals are being seen in the emergency department with extremely high levels of CK indicative of guess what.

And then she says, Rabdo, the medical director said it used to be extremely rare and usually an underlying condition presented, but they have seen it on the rise over the past three years with seemingly healthy young patients and it's becoming frequent enough now to establish a critical call value. Wow, man. So CK, creatine canase I believe is what yes. That when they measure that in your blood there's a normal amount that you should have muscle damage or damage, or actually organ damage. So damage in the body will elevate this level in your blood. So if you have a hard workout, it's gonna get elevated.

If you're sick, I believe that'll elevate it as well. But if it gets up to a certain point, they've identified, oh, shit's getting dangerous. And if it goes too high for too long, you die because your organs shut down, your kidneys can't filter it and cause problems with your liver, which is what happened to Dana Lynn Bailey. And this is the result of RABDO, RABDO being severe muscle damage. And this used to happen.

First of all, like she said, it was rare that athletes would come in with this. Yeah. Because you have to really fuck yourself up to cause this to happen yourself. The way it used to happen was through injury. Like somebody's leg gets pinned under a car or something and they're muscle is crushed. Then they'll test their CK levels and they're through the roof. Or there's like kidney issues or something else that's underlying. But what she's saying is, incorrect me if I'm wrong, Adam, because you told me this

weekend, she's saying that they're seeing more and more cases of young healthy Athletes because more and more people are just overdoing it so much more that they they're actually meeting about it and having like what would they she call it a call A call a call sign or what that or which I'm assuming is just a protocol that they all are gonna have like hey This is happening more frequently so we need to be prepared for it. Wow. And I mean, that's just one district or a regional area of like, I mean, all over the United States,

you gotta think that there's gotta be a rise. If they're singing a rise just in their area, you would assume that it's probably across the board. And this is the interesting part about how, how CrossFit has structured themselves to protect themselves legally, which is brilliant. If they were a privately owned company... Oh, they would have been.

Yeah, or a franchise, or anything like that, but they were smart, and they have, the way they structured all the CrossFit, it's an affiliate. And I remember this when I was in the cannabis industry, the cannabis industry did the same thing too. You structure it in what we're called collectives. And there's just different laws and rules that you get to play by when you do that. Because basically when you do a collective and just like a CrossFit affiliate is doing

is you are signing up here at your own risk and we're not claiming that what we do here is, you know, could not stand for all boxes. It's now representative of the CrossFit company. Exactly. So, you know, on Glassman's approach of doing this was brilliant to protect himself. Now, the drawback of that is that there is nobody who is collecting the data and helping us

as the general population to say, hey, you know, what percentage of people get started in CrossFit and end up getting hurt? Well, guess what? Those stats don't exist because no one is motivated to even provide that. Right. There is nobody that collects that data. Right. So it turns into a hearsay thing and all the CrossFit organization is coached and taught these people how to combat that statement that people say. And they're like, oh, it's not happening.

There's a lot to be clear. There's a lot of environments and fitness that promote pushing yourself to the levels that can increase the risk of RABDO. You could do extreme rock climbing. You could do... Trathletes. Trathletes, you could do crazy boot camp classes. I remember when those were popular.

And there's methodologies and cultures that can kind of push the odds higher that people are gonna overdo certain things. For example, there's certain injuries that are just more common in running than there would be in swimming, for example. And so there's certain methodologies that just tend to push intensity, have a competitive environment, and the way that they program, it's going to be a little bit more likely. And so with Dana, you have a very high level. I mean, she's more fit than

99.9% of the world. She's extremely fit, extremely advanced, very muscular, but working out hard for years, she goes into that environment, combining her competitive hardcore nature with this methodology and this environment, and you had a recipe for disaster. And so that's a lesson to learn for people. If someone that fit can have this happen to her, then be careful with yourself. So anyway, it's kind of crazy, right? No, I agree. That is crazy to hear that, especially.

I would be, I wonder if those cases are that prevalent within a triathlete, or that kind of an environment, or if this is something like it's new because of the weights being another factor to the program. I think when you go into triathlon training as a new person, you automatically assume, oh, this is a triathlon, I'm competing in a sport, and you treat it a little differently.

Yeah. Imagine if there was a triathlon class that was like, hey, get, get, this is a fitness class, get in shape, training for a trathlon. And they didn't really change much about the training for the trathlon, but they advertised it as a great way to get in shape. You would have more and more, because there's a little bit of a self-selection bias with trathlon, right? I don't think a lot of everyday average people sign up for that.

I think it's a lot of people like yeah I'm really fit. I've been running a lot. That's a good point. I've already run a marathon. I can swim a couple miles. I think a lot of people who are going into CrossFit aren't doing that. They're not thinking. I've been working out for one time.

They're not pitching it that way. Yeah, I want to get in shape. I heard CrossFit's a great way to do it. I haven't worked out for a while. Let's go do it. And they're in that environment, that competitive environment which can, you know, there's like, I wanna get in shape. I heard CrossFit's a great way to do it. I haven't worked out for a while. Let's go do it. And they're in that environment, that competitive environment, which can, you know, it's got its drawbacks. It's got a plus as two, right? But it's got its drawbacks.

Right. And what was it that you put on your story about your fail? You were talking about my read right in row. Yeah, what is it? So I've been getting up in the morning. Ever since our Hal episode, I've been consistently getting up and kind of meditating and doing my gratitude journaling and reading or listening to my audio book and also preparing for our stuff that we do here for the day.

And it's been going phenomenal, right? And so, you know, I'm building on it, doing different things. And so I decided, yeah, yesterday, that, you know what I'm gonna do? I'm gonna, I'm gonna row for 1,000 meters, read a chapter, then I'm gonna journal. I'm gonna row a 1,000 meters, read a chapter journal. And so this was kinda like my ideas.

It's a weekend, so I have plenty of time to do it. Like, one cycle or just cycle it over and over again. So I've been rowing at 5,000 meters, which is decent. I mean, if I wrote consistently straight that takes me 22 minutes. Oh, okay. So that's a good distance, right? So this time, instead of just going because I was a weekend and I had time and I wasn't in a hurry and going to work I thought, you know what I'm gonna do today? I'm gonna I'm gonna I'm gonna roll for my 5,000 meters when I'm gonna break it up in 1,000 meters and I'm gonna break it up with reading a chapter and then writing something.

That sounds like a great idea. Right, sounds brilliant, right? Awful idea. So what happened? Yeah, why? Well, think about this, okay, couple of things. One, growing with grip in your hands and getting after the room.

So my hands are like kind of shaky. You know, I'm already, I don't have the prettiest handwriting as it is. is so writing like my handwriting's terrible I'm turning a chicken scratch. Then you add in the fact that I'm also fucking sweating So my hands are all sweaty and so I'm smearing the ink all over the back It was as good of an idea as I thought it was I was all excited to do it But I got my when Katrina sees me going down the garage, you know, and she's like what are you doing? I'm like I'm I get this thing. I'm gonna, my Katrina sees me going down the garage, you know, and she's like, what are you doing?

I'm like, I'm, I get this thing I'm going to do, you know, I'm going to read right, voice the text from now on. Yeah, I'm like, I'm going to read right in row. I think it was a clever idea. And I think my intentions were pure and good. And it worked. I still did it, but after it. It does spark creativity.

It did. No, it was good. Like, I mean, I definitely wrote some good stuff. And I, I definitely had a great row. It was overall a good experience, but I kind of laughed at myself afterwards, like, because I thought, I was my intention, like now, just to wait our business, right, because we're in social and we talk on this damn show all time. I'm thinking, like, I'm always thinking of, like,

oh, clever things that I can implement and teach others to do. And maybe I'll turn into something. And of course, I pick something like, read right row. Like, it'll be something that, like, it's catchy. It's catchy. Yeah, right. So there it is. That's where where my brain was going and then I'm like this was an epic fail. Yeah. When I did the all day workout, mine was not sweat inducing like yours. Mine was like, you know, three sets of five reps of squat or whatever. And then I came and I typed and I used

ink or yeah, that was not a good idea. But it just sparked creativity. Did you notice that? Did you notice that you were getting good ideas? I do like that. I did like that. And I Overall as much as I'm talking shit about myself and saying that it was a fail. It wasn't a complete fail I mean, I got I got some good content out. It was I mean took me a little bit longer to decipher what I wrote But I mean, I got I got some good stuff Funny, I had the only time I've tried after we had Paul check and he did the painting after dead lifting.

Like that, they gave me, I was squatting and then going in and just playing music. And I did feel like it was cool to kind of shift to that side of your brain and then go back to the other side and have that contrast. If that was interesting, I've done that a long time ago. Very few things light up the whole brain, but exercise and movement do.

So when you're exercising, the whole brain lights up, and then you try to focus a part of your brain by either writing or playing music or whatever, and I think it really does help foster creativity. My best writing and my best idea has always happened when I'm in the middle of a... Yeah, a lot of writers say that when they need you know

inspirational going to walk and you know some of them like smoke cigarettes and all that too but well when we when we book the hot when we get away right every program we ever written we we go away and we go on this trip and you know the number one request that I have for Brianna when she's booking the location is like I need a big living room and mainly that is what I like the open lighting for us and just kind of gives us that vibe. But it's mainly so I could pace. I mean, whenever we create those, I like to get up and walk

and why we're thinking and talking and having common, it always promotes that for me. So. Talking about walking this morning, I freaked out my daughter. It's pretty funny. So I get a message from her mom in this morning and she's like, hey, don't forget to have the kids

turn in their walkathon forms. So the kids, it's walkathon season, right? You got your kids? Yeah, we just had to put that out to get support for that. Yeah, so a walkathon is where you pledge X amount of dollars per lap and then your kid goes out on this day and then they walk however many laps

and then they come back. I added 15 laps and you got to pay a money and it's for the school and all that stuff. So there were two forms that they had to fill out. One was to get their t-shirt, so just to tell them the size of shirt. And the other one is the actual pledges for the walkathon. So I get this message from their mom

and I'm thinking, oh, they have to turn in their pledge form, right? So I wake up my daughter this morning before school, and they make, hey, wake up, honey. She's like, oh, you know, little eyes, like, rubbing her eyes, yeah. And I'm like, you have to turn in your walkathon form. What?

I didn't even get anybody to pledge, it's too, nobody told me, she's freaking out. And I'm like, fuck, and I told her, I said, listen, whatever, like it's your fault, it's your responsibility. You need to figure this out. She's freaking out and I'm like, fuck. And I told her I said, listen, whatever, it's your fault, it's your responsibility. You need to figure this out. She's freaking out. I'm not gonna be able to do anything.

I didn't raise any money. I haven't told anybody. Losing her mind. So I'm like, you get ready. I'm gonna go take a shower. So I'm like, I go and I take a shower. I'm gonna go post, real quick. So I take a shower and I come out.

And Jessica walks in the room and she's like, it's just for the t-shirt. They just need it in the size of the shirt, so. The other parts not do until next month. Oh, fuck. Oh, fuck. So I know now. My daughter was looking at me with the,

oh, the angry face of the room. She was the best room during her morning. The best was the other day when she called you drama. Yeah, drama. She called you drama queen. She's like, you don't have to be so dramatic. What the fuck? It's my nine year old telling you that?

Yeah. I mean, her defense, you can't be so. Yeah, you can't be a little drom. That's what you call me moody. Drama is going to be you. No more drama like your mama. Yeah. I do get excited about things, don't I?

That's pretty fun. But, you know, I mean, pissing off your nine-year-old, but they're trying to get ready for school. Oh, it's a bad move. It's not a recipe for being on time. Let me just... I've made that, Mr. Dude. Yeah, let me just put it you that way.

Oh, you know what? Did you guys see that Butcherbox is letting you add lamb chops? Yeah. So what they're doing that I did in baking? What I didn't know that they do. I was talking to Rachel and they were going over all our sponsorships. And so you have the monthly, or the buy monthly, or even every three months,

you can do the schedule where they automatically ship whatever choices that you pick. What's cool is every month, they also have all these add-ons where they have some sort of a special, like they have the bacon one going on right now. I think they have a lamb, they have a rack of lamb, and they have a ham one going on.

It's all good for Easter, right? I like how they kind of organize this around. Totally, holidays. Yeah, and it seems like they do that every time. There's always something that kind of goes with the theme of the month or rotating through different options. So those are the big three big ones this month. But it's cool as you can just allocard it.

So it's like, okay, I already have my regular shipping that comes through. Oh, but hey, Easter is this this weekend coming up. So let me throw those three things in there and it's a hell of a deal. Bro, I love. Rack of lamb is like my, it's like candy for me. It's the best. I don't know what I think I grew up eating lamb all the time. My dad, if he ever barbecued me, I was going to ask you.

How do you guys cook it normally? So the Italian way to cook it. Well, so the way my dad used to like to do lamb is he would dip it in olive oil and tie in seasoning in breadcrumbs and then barbecue it. So it's got breadcrumbs around it and you grill it. That's like the classic way that we would do it. And then you have the other traditional ways that you can season lamb or whatever. But lamb, the rack of lamb is my, fucking my god, I love that.

And I'll eat, I'll eat so much of it that I'll get sick. I swore to God and I was a kid, I grew up with that, right? My dad would barbecue lamb probably once a week, at least, in every holiday we would have lamb. And that was the, so I grew up eating lamb and so my American friends, well I'm American too, but you know, my friends whose parents weren't, you know, off the boat or whatever, but my friends whose parents weren't off the boat

or whatever, they would love steak. And they'd be like, lamb baby. It's all about the lamb. Yeah, I was much rather do. We always did ham for Eastern. It was hit or miss. You get like a smoked ham that was real tasty sometimes and then sometimes it was just like lunch meat.

So I would say he doesn't like him. He don't like him. I love him. I'm not a big fan of potato aggro. Potatoes. I'm not a fan of like him. You don't like him. I love him. I'm not a big fan of potato. I'll grotten potatoes I'm not a fan of him. Yeah, I'm too much. It's not and then they put like like what is that pineapple shit all over it? And it's all what is it? Yeah, the pineapple is gotta go hand makes no sense I'm not even a big fan of pork to be honest. I like sausage and I like bacon. Yeah, but that's it Yeah, those are I mean those are too big items

That is the big but I'm saying? Like, that is the pick. But I'm not a big pork chop. You like pork chops? Yeah. You know, they're okay. How often do you eat pork besides sausage and bacon? Yeah, pork chops would be probably the other one I would even eat. Like, it very often.

So yeah, that'd be it. It doesn't do it for me. You know what I mean? Anyway, best gym I've ever seen in a long time at the 49er fit job. Amazing. Tell me that's not the best gym you've seen in a long time at the 49er fitness from amazing. Tell me that's not the best thing you've seen in a long time. It was like a Disney Land for fitness. Shout out to our good buddy Jeremy

for inviting us down to come speak to his staff, loved hanging out, hanging out down there, and holy shit. First of all, if I'm 24 fitness, city sports, LA fitness, all of them now, I'm 24 fitness city sports, L.A. fitness, all of them now, I'm shit in a break. I am scared to death right now, because aside from the GM being one of the nicest gyms any of us have ever been into,

the fact that it's $49 a month, fucking blows off. That doesn't make sense. That doesn't make any sense to me. I don't understand that. The only thing that makes it, you know what it makes sense to me. That's called Mark Mastrop.

Yeah. Give him kind of sticky. Yeah. I mean, that's it. Give him the cut. That's it. I mean, you're talking about a $6 million plus gym that you're giving away for $49 a month.

It's insane. So let me ask you guys this. In terms of, let's break it down here. First of all, the weight room, one of the best weight rooms I've ever seen. What do you have? Eight squat racks. Eight squat racks.

Platforms, you got like, sick platform. You sick. Were you there when you didn't make any, well, he came back and showed me like, when I dropped the weights, nothing. Yes, yeah. That was fascinating. Crazy.

I want that. Then machin-wise, these are my favorite machines I've ever seen. But Pekolsky has great machines in his gym. This gym rivals his, and Pekolsky designed his for pure bodybuilders. This is like bodybuilder heaven, if you like machines. Oh, and so they got that, and then they also, for you know, your functional guys,

they have this treadmill that you can actually, like, it has weights attached to it. Oh, the farmer walks. You do farmer walks with it. I was like, dude, and then it's self-propelled, which, as you saw on Instagram, I look like an idiot, like, didn't realize that. But yeah, that was like, dude, and then it's self-propelled, which is you saw on Instagram, I look like an idiot, like, didn't realize that. Yeah, that was awesome, man. I was like, oh, I want to do this. Yeah, and then they had all the recovery center stuff. So then they

have like cryo, they had that water massage stuff, they had the norma tech pants. And there, did you see that? Do they had all the high techtech shit and they get the hyper ice like everything you know You know just regular funnels. No cry. Oh, we're gonna do this all the classes. Steam sauna best I'm like I wish could you imagine working in a gym like that when we were kids? I might have been too distracted You know what I mean? It's everything's so nice. Oh, but anyways, it was a great because we the reason why we're there Was you know we were doing another talk for trainers. Great group, great group of people.

They look like they definitely have their shit together, had a good time talking to them. So I can see Jeremy's putting together a nice team over there. Oh, and then how about that mobility assessment machine? I'm a little disappointed in our listenership that just, I mean, we did a little survey or Rachel did a survey on the Instagram stories and fucking 76% of the people that Justin would smoke me at that.

So you know what? Fuck all y'all that voted for him. Oh, you got lit up on that. That's why you need to slip it. And it's like, you got me slipping. I've been working on my power and explosivity. And like meanwhile, Adam's doing all this slinky shit. You know, like, slide, like, sliding in there all like, yeah, I'll just try this.

Hey, this is X or something, dude. They said, they said 84 is the highest score on that TRX thing. So it's like this machine that you stand in front of, you do an overhead squat and then it apparently, it not only assesses you, but then it shows you the areas that you think it's kind of hard. So I was impressed with it. I don't know if you guys opened the email I did.

I mean, where are you? Well, so the areas that I know that I need, so it highlighted that. RetroLift is what it told me that I should be doing. Which 100% is, I mean, that's, if I'm where I'm lacking right now, I mean, I did the work on ankles, I did the work on my hips,

and the main focus for me lately has been my thoracic mobility and my shoulder mobility, and it's highlighted, my shoulders were glowing. One of the mobility exercises that gives me is retroll lift, and I'm like, Oh my God, it's brilliant. It did that same for me, but I'm really, like, more concerned my hips, like what I have been driving in my external rotation, my it did that same for me, but I'm really more concerned my hips,

like what I have been driving in my external rotation of my right foot has been really like exaggerating my problem. They didn't pick up on that. Yeah, you looked at, I was like, you guys both looked amazing on there doing that overhead squat, but I think that's, yeah, so it's like machine eye, you know, human eye,

we'll see. Yeah. I want more eyes on that. I mean, no doubt, obviously we know that, you know, nothing will ever replace I want more eyes on that. No doubt, obviously we know that nothing will ever replace the human eye for things like that, but I think just the fact that they have something like that, it's powerful. Somebody is just coming in. That's what blew me away.

It blew me away that it was even close to being right from. I had no idea what to anticipate or what to expect from it and what it gave me as feedback. If I were to just pick a mobility exercise or two for me to do, a retrial lift is for sure that area that I need to address. So for me, I was like, wow, that was... I couldn't imagine giving a tour of the gym or being a trainer, bring someone to this machine

standing for this game over here. Like, done deal, talk about building a shit ton of value, and then immediately from there, oh, this machine shows that you're tight here, here, here. Let me take you to these exercises. I do find it very interesting that TRX calls it TRX maps. They launched this after maps was already launched and released. And it is interesting that it's a squad assessment that then points you in the direction

of what you're supposed to do as far as mobility and stretching is concerned. Are they trying to work with us? Yeah, I think they're trying to work with us at all. I think they fucking went around us. Yeah, fuck. Just ask your ass, copying us. You've passed us.

Very cool though, very, very interesting. It is, I'm actually gonna to go there today after work. I'm going to go work out at that club and I plan on doing what I'm trying to do right now is I'm slowly building up my training volume to some of the highest levels, my goal is to get them to the highest levels that I've had them in a long time because I just feel real healthy and I seem to be building muscle and feeling pretty good. I can assimilate the food I'm eating. I wait like, are we two or five right now?

You know what, heavy that is for me? Yeah. Yeah. Beef cake. Watch out Justin. Beastie. Yeah. I'm gonna bring the cake, bro. I can eat up to 220.

Yes. Start eating. Best Instagram caption post I've seen yet was the one I saw the other day. Somebody shot out to who I was. I wish I remember the handle or give some love the the cheese for plus squats Cheesecakes for Justin. I know that was so good. Oh, I see. Yeah, yeah cheese plus is plus squats equals cheesecake I better on this guy. It was DMing and he was talking about like when we were talking about our animals and everything and like lizards

And he's like What was his dad joke? I should be yeah, but I'm a salamander you ruined it You ruined your easy thanks for taking my punchline day whole thing don't be trying to out dad joke me Come on man. It was way better how it was delivered dude. So Tax season is among us. Huh today. Yeah, you know, I love about taxes nothing not a single Damn, there's nothing I hate more taxes. Nothing. Not a single thing. Yeah, there's nothing I hate more. You're not gonna bring me good news right now. There's nothing I hate more than fucking working

for someone else without my permission or consent. Fuck you guys. But anyway, here's some interesting stuff that the government has spent tax money on. Just making you feel better. You guys ready for this? Yeah. These are real things that the government,

these are real, because you know, they get audited and these are things that they release. You can actually look these up. This is not bullshit, okay? The government spent $300,000, you ready for this? On 391 coffee mugs. What? Yeah, so $750, a pop.

These coffee mugs can be plugged into aircraft and have the ability to reheat beverages while on flight, and that's pretty much it. $750 a pop. These coffee mugs can be plugged into aircraft and have the ability to reheat beverages while in flight. And that's pretty much it. $750 a pop. Here's another one. They spent $13.6 million. Ready for this? To hire two border agents. What? Yeah. So in November 2017, US Customs and Border Protection awarded a $297 million contract to an outside company called Accenture with the understanding that it would recruit and hire 7,500 more agents in five years. Ten months into the contract, we have a progress support, we've paid them $13.6 million so far and they've only hired two people. I don't like this game.

Yeah, yeah, there's and there's a lot more actually posted this in my we also did a a $333 $333,000 study That studied bars on the US Mexican border So they wanted to look at it with increased alcohol availability due to the lower minimum legal drinking age in Mexico of 18 and an increased number of venues for an on premise consumption of alcohol They wanted to see like okay, let's study how many people are going to Mexico to drink alcohol That was a $333,000 Oh my god. They spent another $3 million to study dance clubs

anyways For for piezo Yeah, one of the reasons why I hate, it irritates me about this kind of stuff is, and the reason why this happens is these major companies that get these government contracts, they're buddies, they get taking care of. They're just gonna milk it.

Yeah, so it's like, oh, we need to hire an agency to hire border agents for us. And then, oh, by the way, my buddy owns this company, here's $300 million, and then nobody cares if it actually looks exactly yeah you know that you just remind me of uh... doctor obvious that posted uh... post the other day that just it just annoys me when i see shit like this it was

like a eccentric training versus concentric training oh yeah and and basically he basically, he was pointing out that the eccentric portion of the exercise isn't as important as what we've been told by all these trainers that actually studies show that they're pretty much equal. You know, we've been told before that the eccentric portion of the exercise, you build the most amount of muscle, but with all things equal, it's pretty much the same. And the part that I don't like about his page,

I can't stand his page, because every other study is like this, where it's like, what's your desired outcome by putting a study like this out for people? If it's a splitting hair difference, you're trying to counter probably what a lot of trainers are telling clients, like, hey, slow down, control the centric part of the exercise.

It's the most important part of the exercise, which I'm sure I've said this out of my mouth before. And that's what irritates me is because maybe in a laboratory, it doesn't fucking mean make a difference for you or it's splitting hairs. And so therefore you want to put it out there on your fucking Instagram. But what I think about is all the thousands of people that I've seen come in and out of a gym doing exercises and I can count on one hand, how many people I've actually seen,

standing in front of me or doing bicep curls and doing a four second negative. Think about that, right now when you guys go to the gym today, those are the listening right now. Pay attention to everybody doing everybody, doing exercises and just count in your head, count when someone's doing a negative on any movement in the gym,

and see if you see anybody even spending there for seconds doing that. Yeah, nobody does. Nobody does. So it's just, if anything, the conversation should be around that, it's a portion of the movement that is extremely important that's grossly neglected by the average person.

And not to mention this is also where people are at the greatest risk. They just drop the weight down, or they lower it down really quick, and they do this rebound effect to go back up again. And that's where injury happens a lot too. Right, his argument is that eccentric loading does build more muscle than concentric loading, the positive,

but the eccentric load has to be heavier than the concentric. But when you're lifting weights, you're raising, you're lowering the same weight that you're raising, so it's not heavy enough to exert those effects and benefits. Here's why that doesn't fucking matter. The most important aspect about lowering away under control is to prevent injury and give you good form.

And the best way to get a good rep, a good positive rep, is to start with having a good negative rep. So if you have a shitty negative, so if I un-rack a bar for squat and I just go down, the come-up part's gonna be shitty. So start your lift with a good negative and you're gonna have a good positive. So is it an important aspect of the lift?

It's half of the exercise. So yes, it's just as important as the concentric. Is it important in the sense of building muscle? Yes, because it's going to ensure good form. And if you do it right, you're gonna prevent injury. So I'm with you Adam. He likes to post a lot of it. He desired outcome, like he said.

Yeah, that's really irritating when you're trying to teach somebody mechanically, sound how to go through this exercise and you're not focused. That's a huge focus is going slow. It's a thing I don't like. And even our good friend Lane is guilty of doing this sometimes. It's the lab coats that want to get into a dick measuring contest of whose study is more recent, more new, more accurate,

versus the average person who's going the gym and just wants to make the right decision or be safe or be smart about the way they train. And all we end up doing as authorities in this space is confusing the fucking people by shit like this. Because any read all the comments, so what does that mean? I shouldn't worry about this,

so I don't need to do this anymore. Oh, I can go faster, Like, ah, fuck, man. Like, why do you do that? You're not helping anybody out with a study like that. Yeah, speaking of lane, he's doing a thing right now where he's trying to cut, I think he's trying to lose five or six kilos, which is like, what is that?

Eating gummy bears. But I'm gonna eat up to 50 grams of sugar a day to show him on you, lane. But okay, so what? There's a guy that lost weight eating just McDonald's too and all that. Like, what's that? Yeah, lost weight eating just McDonald's too and all that. Like what's that? Yeah, I remember Jared, he's ate sandwiches all the time.

Yeah, who gives you shit? And I know what he's trying to do. He's trying to show that sugar in the context of a calorie deficit isn't that big of a deal. But which by the way, here's a thing. Again, it goes back to my analogy. Exactly. It's like drinking a beer in front of an AA meeting.

Yeah. That's exactly what you're doing by doing that look. I'm not an alcoholic exactly It's like look at it. You're speaking to a bunch of people that are addicted to food So that's something he argue with me all day long. I'll argue with him all day long on that You know, we can most people are addicted to food whether that's chemically or mentally doesn't fucking matter Most people are addicted to food and you're standing up there and you're eating something like that to show that you can do what? Yeah, good for you, you can do that. I can do that too, but I also know that most of my clients don't have that same discipline.

And they also don't eat a lot of sugar in the context of a low calorie diet. A lot of sugar in the context of a high calorie diet. It's almost never the other way around. And if it is the other way around, what you end up finding is malnutrition. I'm pretty sure Lane is definitely eating adequate levels of proteins, carbohydrates, and getting all the nutrients that his body needs.

Because when you typically find normally low calorie high sugar diets, it's typically low in protein on top of it, low in essential, healthy fats, and low in nutrients. So typically what you find is some guy who or girl who, you know, just drinks soda is most of the time and then we'll throw in some crackers and then that's their calorie. And they eat a little bit, but they also have high sugar. Usually it's a bad situation. Someone like him, he's getting everything else he needs and he's going to show I'm also in a deficit and I can do a lot of sugar. Great job. Most people can't do that. Most people have an issue with that right didn't he come after max over something to oh

That was actually great. He said that so max posted something showing how fasting right doing Activity while fasted increases fat expenditure and Lane came back and said it does however at the end of the day It doesn't matter. It's the deficit that makes you lose body fat. And Lane was right. And so Max added an addendum just to be clear on the results of that study. The thing I love about Max is he's super humble and super like, he's like, oh yeah, I guess it doesn't look clear. Let me clear that up.

He's not, you know, a zel about, yeah, no, he's very much into interpreting data and then communicating is much more of a journalist than that case. Yeah, context matters. For sure. This clause brought to you by Organify. For those days, you fall short on getting your organic veggies or whole food nutrition. Organify fills the gap with laboratory-tested certified organic superfoods to help give your health a performance the added edge. Try Organified, totally risk-free for 60 days by going to Organified.com. That's O-R-G-A-N-I-F-I.com

and use a coupon code MindPump for 20% off at checkout. Alright, our first question is from Coco Fit. What are signs of overtraining? Oh, wow. I get this a lot actually. Yeah, so I know what my classic signs are. For me, I tend to, and these are common ones too, for I would notice what clients as well.

I think the key is the list you're about to give right now is that you don't need to have all of them. It could be one, or it could be all of the indicators that are leading to it. The first sign is my progress stalls and then starts to go back a little bit. If I notice that I'm going to the gym and I'm working out and I'm starting to lose my strength or my motivation, I'm starting to lose my drive. Maybe lost the rep or two in the lift. I feel like I'm less mobile. I just feel like my performance is dropping and it's happened now for a few workouts in a row.

That's the first and easiest sign. Like I go to the gym and I just know I'm working out. I'm like, I'm not feeling it. I'm not getting a good pump. I feel like I'm getting a little bit weaker. The other one is my sleep. My sleep starts to get impacted where I start to sleep negatively. And I notice I get this restless type sleep where I'm exhausted. So I go to bed and I fall asleep

but I have this kind of wake up, go back to sleep. Wake up, go back to sleep, type of sleep throughout the whole night. It's like this restlessness, almost like, and for parents listening, you'll know what I'm talking about. When you have a child that gets overtired and they're just wired, it's almost like that. Like my body is, it's too much in that sympathetic state, it's too much in that fight or flight state and I can't fully relax, even though I'm totally exhausted.

The other sign is, my joints start to bother me a little bit. I start to feel stiff and my muscles feel sore at the insertions. So like if I'm doing a pack exercise, I feel it like in my armpits where it feels like if I push too hard, it's going to tear or my triceps, I'll feel it in my elbows or my quads, I'll feel it in my knees, you know, those kinds of things. Those are the three big ones for me. And then there's a couple other ones. I've had clients that will that they'll tell me that they noticed that they're cold. That their bodies feel too cold. Yeah. Yeah. Where they're and again, it's that it's that fight or flight response almost like their their body. They they because

they're so stressed because of all the training that they're doing. Their body's ability to acclimate to temperature seems to be like it's impeded. That's one that I used to get from clients all the time. So I don't know about you guys. No, I don't have much to contribute. I mean, those are the three that you named are the main ones that I go by when I'm asking

somebody questions about how they're feeling and if, what's the first one that you notice for you? For me, joints. So I know those joints first, because sometimes I'll still be hitting PRs or getting stronger, but then I'll still be hitting PRs or getting stronger, but then I'm getting, but I'm getting achy. Oh, that's a good point. Yeah. You could be progressing in strength, but being. Yeah. So sometimes, sometimes, and that, to me,

that's why it's one of the more challenging signs to be aware of because, you know, my ego is, is enjoying the increases. And I'm like, yeah, PR again, PR again, this is awesome. But then my bodies are like, ooh, but that was a rough one. So, achy joints tend to be my first signal. And then the other thing is, and when I know for sure, I've gone too far, is the regression and strength. And that's typically, I tend to flirt with that.

I tend to ignore the first signal for me, which is the joint feeling, and saying like, oh, you know, that was just a tough workout. I'll feel better. I'll get ignore the first signal for me, which is the joint feeling and saying, like, oh, you know, that was just a tough workout. I'll feel better. I'll get some massage or, you know, do some cold bath. Like, I just start thinking like that. No, I just keep pushing. And then what ends up happening is sooner or later, I get back up under the bar and I'm weaker than I was the week before. And I'm like, shit, I should have known better that I should have pulled back a little bit. Yeah, I just noticed like I just feel super taxed, you know, we're, I wake up and I'm like, shit, I should have known better that I should have pulled back a little bit. Yeah, I just noticed, like, I just feel super taxed.

You know, where I wake up and I'm like, just not, like, the motivation's already kind of going down, the strength, I could feel the strength, like, going to the same amount of weight that I should be able to do and has been really a struggle now. And, you know, for me, like, the cold, actually that you mentioned is that I do experience that too. It's like you're too, like, it's almost like when you're too tired, you get cold too.

Yeah, because I'm like, I know that I'm fighting through being tired. Like, that's, my drive is to sort of override that. And then as I'm doing that, yeah, my body's like adjusting to that. And so, yeah, I get like really cold and just like I'm wired at night and trying to go to sleep is hard for me. Yeah, and I also noticed changes in how my body looks. And this is something that I noticed when I was younger because I would ignore the other signs because I thought when I was younger,

if I can do the workout, then that means I can do it. So I should do it. So for me, it was like, oh, I did the workout, I'm not overturning, I could push myself through, it's no big deal. And I would just keep pushing, keep pushing and I would notice that my body would look different. I would start to get this kind of flat look to my body

and I wouldn't look as lean or a solid. Almost as if I was losing muscle and maybe putting on some body fat, even though I'm working out more and more and harder and harder. Well, it's interesting too, because I mean, back when I could do like, double days, like I could do, like I could work, you know, I was playing football and I would just like, get through, I would be super exhausted, but I would just fight my way through it. But now it's like, I immediately know when I ramp it up

and I'm like at a high volume, high amount that I'm not used to, like my body reacts like, like really intensely, you know, like, oh wow, like I get a big response the next day. Yeah, and it's kind of the point now for me at least where I kind of know, I can feel it. It's a feeling now like, okay, I need to back off a little bit, right? This is much harder for new trainees

because you have to learn those signals of your body and it took me a while to get to this point. But now when I work out, I know when I've gone a little too far and then I know when my workout, my next workout needs to be a little bit easier. I know when I need to, not always by the way, I'm not 100% on this because I'm still human and I still get overexcited and my ego likes to take over

sometimes. But now I'll go to the gym and after doing like the first exercise or so, I can tell like this is going to be a workout where I'm going to push it or this is going to be a workout or I'm going to scale it back. It took me a long time to learn that though. I used to go into the gym with an idea of what I was gonna do and come hell or high water, that's what I was gonna fucking do. So even if I went in there and I felt like shit, now today I'm supposed to do 15 sets of squats,

that's what I'm gonna do today. And I caused myself to, to stall my progress way more, way more times than I should have because of that kind of approach. Here's another easy, but here's an easy test, by the way. This is a simple test. If you take time off from the gym and you come back and you're stronger, you were probably overtraining.

That's a real clear one. I remember the first time that happened to me. I went on vacation with my family and I took off a week or something like that from exercise and I was so afraid I was gonna lose on my gains, went back to the gym, I was 10 pounds more on every lift. And remember thinking, what the hell, this is really weird. And my buddy, my dad's friend who was an old-school bodybuilder,

was like, oh, that means you were probably trained too much in either break. I was like, what? Didn't settle into my brain until he was years later. Next question is from custom concern 15. How come you guys are always preaching to never train so hard and to always do the minimum amount necessary? Yet when you tell stories about how you got to where you are, you definitely were working out more than three times a week.

If I want to be as jacked and successful as you, don't I need to push the limit? That's terrible to think that. I did a lot of stupid things. I made a lot of bad investments too. It doesn't mean that you need to go down the same path I did to get here either. I'm saying. So the storytelling and sharing this stuff, I mean, that to me, like that's kind of what I mean, this is part of the formula of mind pumps since the very beginning

was to be very transparent with our audience and to not be like the three guys standing in their ivory tower and pointing the finger at what everybody else is doing wrong and this is the right way to do it. But more so, hey, you know, we did a lot of these things and we did a lot of things the wrong way and we've learned because of that. So that doesn't mean just because we share stories in the past of training that way that this is the ideal way. And that also doesn't mean that you can't get to where you're pushing crazy limits like that.

I don't share a lot about my programming when I was competing, but I talked about how I started and how looked very similar to Annabaluk, but I eventually about how I started and how looked very similar to anabolic, but I eventually scaled to something greater than anything that we have on there, and the amount of volume. But I don't like sharing that just because majority of the population is not training at that high of volume. I don't want to send a message to the average listener that,

you know, go into the gym twice a day is ideal for the average listener. Like the average listener is, you know, probably needs to scale way back and work and practice on mechanics and address a lot of things in their body before they start training like this. So just because we've done these things doesn't necessarily mean that you should go down the same path.

Yeah, but the big thing, the big point that needs to be made here is this. The minimum necessary amount goes up the more fit you become. Okay. So what, what the, the amount of training that a sedentary, you know, decondition 45 year old woman, for example, or man, would need to get their body to change is very little. They just need to do a little bit more than they're currently doing. Now, if you're a hardcore athlete and you've been training for years and years consistently, to get your body to change anymore, it's going to take a lot more.

The minimum effective amount or the minimum effective dose is way more than it would be for the sedatory person. So, if I'm training consistently and I'm training hard and I'm at a certain level, yeah, that's what I need. That's exactly what I need. But that's exactly why you shouldn't follow the routine of a genetically gifted steroid taking body builder or high level athlete. They need to do that workout.

Like, you know, Olympic lifters who are at that level of competition, they need to lift five hours a day. They need to be in the gym two or three times a day perfecting their skills because for them to get any better than they are now, which is extremely good, it's gonna take a lot more work. But for you who are, you know, you're just getting started

or whatever, you've only been working out for a few months. It's too much, it's way too much. I think that is the biggest misconception, because it's not like we're saying, like barely do anything. You know, stay away from intensity. Like, we're not saying stay away from intensity. It has to match the right dose.

That's kind of... Yeah, scale and adaptation. We try and stress the point that you don't want a teeter past adaptation, where we're just trying to recover now. So if you figure that out and you figure out that right balance that you want to introduce the right amount of stress, that's everything.

Like why do more? When it's not going to propel you forward, you're going to stay where you are or go backwards. There's videos floating around somewhere on YouTube still when I first started, the fact to fit journey, and it's me talking to the camera, and I'm talking about going to the gym for 20 to 30 minutes,

lifting the five to 10 pounds silver weights over in the corner, corner, and telling people that this is all I need to do because before this, I was pretty damn sedentary and I was eating terrible. So the choices that I was making eating wise, the because before this I was pretty damn sedentary and I was eating terrible. So the choices that I was making eating wise, the amount of exercise I was doing was as little changes I needed to make just to start to see change in my body. Now fast forward three years later and I'm standing on a stage with professional body builders totally different.

I mean I'm hitting the gym twice in the day on that point. But we didn't talk a lot about it because most people have it not as relatable There's not a lot of people that I have met or I've trained as far as clients of mine that can say that they have consistently trained I mean super consistent for three or four years straight Just I just don't know very many most people Yo-yo diet yo-yo, they go up and down, they're consistent for a few months, they fall off, and those people have no business training the way I was training

when I'm competing at the professional level. Just, you don't wanna do that. You wanna do as little as possible to elicit the most amount of change. Right, because more than you need, all that does is it compromises or dips into your body's ability to adapt and recover. That's all it does.

So I've used this analogy before and used it again, okay? We're gonna talk about a different system of adaptation of the body. We'll talk about your body's ability to darken its skin in response to the ultraviolet rays from the sun. So your ability to tan is an adaptive process. When you go out in the sun, the sun rays hit you. Your body tries to protect itself

from the potential damage that the sun rays can cause, and it starts to get darker. Darker skin can withstand more sunlight. Okay, so let's pretend now you've been in your mom's basement for three years and you haven't gone outside at all. Now you go outside, your pale is hell. How much sunlight do you need to start to trigger

an adaptation response to start to trigger a little bit of skin darkening? Very little. Not much. And if you go over that, what ends up happening? You get a sunburn. You get a sunburn, which is yielding. You start all over again.

Right, which impedes and impairs your body's ability to tan and adapt. Now, let's say you've been working out, you're a rougher, you've been working outside in the summer for years and it's, you're living in a, in a very sunny state and your skin is dark, you're very tan all the time. How much sunlight would you need to get even darker? A lot. You would need a lot more sun to get darker. So that's the minimum effective dose for somebody whose skin is already adapted to the sun. So if you're advanced and you've been training a long time,

the minimum effective dose to get your body to continue to adapt and change is a lot. It's a lot in comparison to the person who is maybe not ever exercise or has an exercise in a long time. So that's why we can talk about this message but simultaneously talk about the crazy workouts that we've had in the past.

Most of the time, sometimes they've been mistakes, like Adam said, but other times, it's because the minimum effective dose was a lot. Well, yeah, that's where we were. When I was training that way as a competitor, that wasn't a mistake, that was methodically scaled. That was starting three, four years previously at barely doing anything, spending

20, 30 minutes in the gym, maybe three days a week, to eventually training seven days a week and doing split routines. I mean, the amount of volume that I was doing at the end of my competing career, compared to where I was three, four years prior to that, was dramatically different. How many, how many times a week were you hitting body parts and how many sets were you doing on average, remember? So I was hitting every body part three times a week. Okay. And probably average between 20 and 30, shit, no more than that.

Probably as high as 40, some sets in the week on certain muscles. For a body part. Yeah. For certain body parts, especially ones that I was trying to develop that I was trying to bring up. So like, like, each workout, let's say it was a shoulders you want to bring up,

you were doing like 10, 12 sets, each workout, it's like three times that way. Yeah, or more. Or more. Yeah, yeah. That seems to be right around the limit of volume that I've seen with high level advanced people. Yeah, and it reminds you, I'm on anabolic, right?

So I'm taking gear in there and stuff to help me recover at a faster rate. But again, even with taking that stuff, I still scale to that point. I would have never, even in the first year, moved to that high of volume. It was progressively adding more volume, more volume, more volume over the course of multiple years

of very consistent training before I'd ever do that. And that's the most I've ever done in my career. So I've been training for 18 year, 18 plus years now. Never in my life had I ever reached to that volume because never in my life, even as a personal trainer had I ever proven to myself that kind of consistency to that level, to where I was day in and day out focused on optimizing my training by nutrition, by sleep, by programming day over day for four years consistently, never

have I done that. So that's the only reason why I reached that level. And I'm nowhere near that right now. Right now, I couldn't even handle our split program right now. My volume of training is that some of it's all time lowest, and I'm swimming, and I'm rowing, and I'm doing a mobility, and I'm doing a lot of other stuff.

And that's kind of where my focus is right now. So even someone with all of my experience, all of my muscle memory, if I all of a sudden decided, okay, I'm gonna get back on stage again. Day one would not look like map split or something crazy. Hell no, I wouldn't even start there. I would start at anabolic and then I would work my way and progress through.

You went with all my experience. And the thing that needs to be communicated is you're not gonna get there faster by applying more volume and more intensity than what your body requires. Definitely not, in fact, you're gonna shoot yourself on the foot. You'll progress faster if you do the right amount, which is also the minimum required

toast to get your body to change. That's the right amount. And if you consistently apply that right amount, which will change as your body gets more advanced, it'll increase. If you do it the right way, you will notice more consistent, continual change and less plateaus, less of the time where your progress stops and halts. Next question is from the doodling aristocrat.

Why are all these Instagram famous lifters acting all high and mighty hitting PRs but not being truthful with people about how they are getting where they are? Steroid use is at an all time high. You know, I think it's, are we reaching a time now where it's, it's, people just need to just tell people now they're on gear. I think we kind of are now, right? Yeah, be honest. I don't know if we're ever going to get there. But don't you think it'll do you more good now being honest? Oh, I think I think as a talking to an influencer or talking to somebody who is trying to build an Instagram

image or a business and you're using gear. I 100% think it's important or ideal to be transparent to your audience. What you're doing. Business standpoint. I mean, I think so, but the reality of it is that's never going to happen because nobody gets to see what happens behind closed doors, it's not mandatory to show if you drug test you.

And if I can claim that I'm doing this all natural, it looks way more impressive. So as long as people can do that, they will. I don't foresee people all the sudden coming up. Not to mention. Well, I can see like avoiding the questions, right? But like to lie and say that you're not in your natural, I just don't know if that's the move.

Yeah, I don't know because, okay, so here, it's different now, because when I was younger, it was a bit of a secret. It was still believed that bodybuilders could be natural, pro wrestlers were natural, that athletes were natural. I thought Arnold didn't take steroids. The only people that kind of knew were the ones in those tight circles.

So it wasn't really like this widespread thing. Today, it's kind of silly. It's kind of silly to not talk about it, in my opinion. And I almost feel like if you're trying to sell a product or sell, if you're an influencer and you're making money, you're trying to sell something probably, right, if you're an influencer and you're making money, you're trying to sell something, probably, right? If your audience thinks you're a liar, they're not gonna wanna buy anything.

If they think you're telling the truth, like if you come out and be like, yeah, I'm on gear, but I also work out hard and I do this, and here's a supplement that I almost feel like you'll be more effective. You'll sell more product and be much more of an effective. Yeah, I don't know, I don't know if I agree with that or not. I mean, I'm with you that I think you should and and it's why we do

but I I don't think if to me I don't care and I don't think it matters and I and I put this back on the person asking the question is like it's your Responsibles consumer to not just go run around and buy in whatever just because someone says they do something like do your homework check like I buy in whatever just because someone says they do something, like do your homework check. Like, I think that, I think that if you buy into somebody who's just because they're hitting PRs, or they look a certain way, and that's your gauge on whether you should buy something

from them, I think that's a really poor gauge. And you need to work on that. And so, I don't really give a shit what everybody else is doing. I already, people lie all the time and will always continue to lie. So I don't think this a shit what everybody else is doing. I already, people lie all the time and will always continue to lie. So I don't think this is going to change. I think it will continue to be this.

I think that we continue people that will deceive and make you think that they're doing incredible feats naturally when they're really not. And I don't think it's worth any of our time, including the person asking the question and those that are curious about this, even talking about it. Because who cares? Who cares? Don't just buy shit from people because of shit like that. If someone is saying, oh, I'm hitting PR,

so you should buy my program. I'm like, and you buy it when I'm on you. Saying that's how I feel. I will say this though, of all the spaces in sports, the most honest about taking antibiotics or the strength sports, because I don't see basketball, football, baseball, MMA. I don't see any of those guys coming out and be like, yeah, you know, I use gear.

Here's what I use. But I don't ruin their career. They don't touch it. They don't talk about it partially because they'll be banned. Uh, but I think even when they get out of sports, they don't talk about it. Well, the interesting thing too is that still so frowned upon. There's also, there's a lot of things that fall under performance enhancing drugs that aren't illegal Like we we think we go right away to steroids, but isn't there a lot of other things

I mean isn't caffeine a performance enhancing drug? Mm-hmm isn't creatine a performance enhancing drug. I mean how many other things do we isn't using If you're a pain actually works if you're a baseball player, Stefan Curry just got his laser surgery or whatever on his eyes, like, isn't that performance enhancing? You know, we do so many things already to the body to give us this competitive edge to be better versions of ourself. It's like, we've all just decided

that some things are wrong. Right, some things are right. Like, for example, why though? Well, I think part of it is because it's been made illegal. Part of it is. They work too well. Yeah. Well, look, it reminds me of this.

Imagine if you're in the dating world, right? And you meet this young lady and you really like her. And you meet the parents and the parents like, what do you do for living? You're like, oh, I have a vineyard. I make wine. They're like, oh my God, bring us a bottle. And then when you leave it back, I love him.

He's so nice. He's a vineyard. Now imagine if we flipped it. And I'm like, yeah, I grow marijuana for the Spencer. He's like, yeah, that guy, he's a loser. He's grown. Which is funny because why? Why is one so nice and one so not nice?

You know what I'm saying? What's the big deal? The irony is, one of them's even safer than the other one. Yeah, I got in a discussion with this guy who's like, I don't know what kind of officer he was, but he was a cop who was very much like against drugs and against like, you know, marijuana and I'm like, okay, I had to listen to this guy. I'm like, but, you know, I mean, he was visibly on steroids.

Yeah, I'm like, bro, you know what I mean? He was visibly on steroids. And I'm like, yeah, I'm like, bro, you're on steroids though. And like he was like appalled that I would like calm out on that. You literally said that too. Yeah. And I'm like, you don't see any like inconsistency in the hypocrisy there. And then he just was like, I don't know,

you're talking about, like, from then on we were not friends. Like he was not okay with me. Yeah, it's hilarious. Yeah. Next question is from Damien Blaise Hughes. What is the most embarrassing thing you have witnessed in a gym?

Oh, boy. I think the most embarrassing, I think I shared this a long time ago in the show. This was my capital, my key locations. This is early on in my management career, I had just been a manager for a short while. And it was a Friday night, I got a page to the front desk and the front desk girl said, Adam,

I have a member that's complaining about somebody in the shower. And I'm like, well, the deal on she goes, there's somebody in there that is masturbating. I'm like, well, what's the deal? And she goes, there's somebody in there that is masturbating. And I'm like, what? Are you kidding me man? You know what's fucked up about this? This has happened every time.

You manage a gym for long on the six months. You are going to encounter some dude that jacks off of him. Yeah, it's inevitable. Why? I don't know. Those fuckers so dirty. So that was probably, and then the end of the fact

that him and I believe the account. I can't remember why we had to do this, but because the police officers got involved everything. It was really embarrassing. I think I was older too. Quite a bit older, hopped up on Viagra. And he's married, has a wife. And he obviously was in the shower masturbating to other men. So that was a really awkward hole. There was a lot of things you needed to discuss. Yeah, that like cops got involved. Wife came down to come pick him up and stuff.

He's so honey, let me explain. Yeah, I was thinking of you. Yeah, he's embarrassed. I'm embarrassed. It was just a shit show. So I would have to say, that's the first one that comes in mind of like most embarrassing thing that I've ever witnessed.

That was really, really embarrassing just to be a part. And I was a pretty new manager. I'm only like at this point in my career, I think I'm 22 years old or so. So I'm like, Were you like right there when they were discussing, like when he met with his spouse? No, we let them kind of talk like over in the corner.

Yeah, over in the corner by themselves. And you could just, I mean, he was just unbelievably ashamed. You could just see on his face like, you know, this grown-up man, one of the problems. Why show up? She's like, again? You just got kicked out about it.

So silly fitness, come on. You're on the tear. One of the gems that I managed, I think it was Sunnyvale, the 24 on Fremont Boulevard. The locker room connects directly to the pool area. And the way the locker rooms work is, there's like a separate kind of room area for the bathroom and toilet and then separate area for the lockers. And I was giving a tour of the gym. So I had a couple with me who's interested in signing up and I'm showing them our pool.

And here's our awesome pool. It's really nice or whatever. And just the old guy just walks into the pool area and make it. Just starts looking around. He obviously didn't know that it was a doorway to the pool area. But the best part was that he was standing there confused for like a minute. So he just walked out, totally naked and he's looking around.

Wait a minute. Yeah, like, huh? And I got this couple with me and they're looking at this dude just standing there with this old dick out and I'm like, sir, you walked out of the locker room and he's like, oh, sorry, I can't say. So you just look a penny.

That reminds me of something that I, so this happened more than once too, to the almost exact type of story where, so the way 24 are finished a lot of their steam and sauna stuff works is you have the, the men and women's bathrooms that have an exit portion that exits into the pool area. And in the pool area is a pool, a jacuzzi,

sauna and steam. And so I've had guys that just, they don't even think about it, they go straight from the locker room, they go into the pool area, go into the steam room, and steam rooms are very common to see someone naked in it. But they don't know it's a common area. Yeah, they don't know it's a common area

for both guys and girls, and so I'll have like a girl come in the front, they'll be like, could you please go in the steam room and tell the guy to put some pants on? And I'm like, ah, shit, here we go again. So that's happened actually a lot where I'd have to go in and say, excuse me, sir,

this is actually a co-ed steam room. Dude, I had to kick a guy out of the sauna because he was naked in there with shoes on, which is weird. He actually thought about putting socks and shoes on. He's in there naked. I open the door and I'm like, sir, you need to leave and he goes, I'm not leaving.

So I'm like, wow, I don't know what to do now. What do I do at this point? He's naked. You're moved. He's naked and sweaty. And he's in the corner. And I thought to myself like, because you know, at the time, I was young.

I was only 20 at the time or 19. I was just like, first became a manager. It's like one of my first big challenges. And I wanted to assert myself. So I'm thinking, I'm a fucking wrestler this guy. I'm just pulling his ass out of it. But then I remember thinking like, Thank you, my Jitsu.

Yeah. But then I'm like, Borat where they're like, He's right. You know how you're trying to show your staff. You know what I mean? Because I'm a new manager like, I'll show you all fucking grab.

And I'm like, wait a minute, he's naked. I don't want a wrestler naked guy. Yeah, you want, wait a minute, he's naked. I don't want to wrestle a naked guy. Yeah, you want to do that. And he's sweaty in the sauna. This is going to be a very difficult you lose. Yeah, that's it, you're right. So I close the door and I walk over to the front desk and I tell the operations manager,

I'm like, I think we're going to have to call the cops. She's like, well, before you call the cops, go tell him. So I go back over there and I, the door's closed and it's a clear window. and he's standing this time. He's standing and he's looking at me. And I said, I'm gonna call the police if you don't get out and then he just starts peeing. What?

No hands or anything, he just starts to pee. So I'm like, this is great. A certain is dominant. Yeah, so we, yeah, exactly. So I called the police and got him out. He was obviously not all there. Yeah, I don't think so. You can believe my relief in the fact

that I did not try to physically remove him after seeing that. I was like, I'm gonna lost that battle. For sure. I don't have any naked stories, but I did have something really in Beerson happen to myself, which I was in, which is even better. Yeah, I was in the sales pit,

and I was just like, you know, doing my thing and I was looking out at the floor and I was, I was looking out in the distance and I was trying to look at what this guy was doing, like maybe, I don't know, 50 feet away. So it was like a little further away, but I didn't see in front of him, like like almost like right next to me was this

lady who was doing like this, it was one of the good girl, bad girl, you know, machine things. And she's wearing spandex and a bigger lady. And, uh, and so I'm like, look in and I'm like, trying to see like what the sky was doing, like, you know, in the distance. And then she just gets up and like blocks my view. And I was like, oh, and then she walks into the sales pit and she was like, I see you staring at me. Whoa, she thought you were staring at her. And then she was like, coming onto me. And she was like, she's like, so, like them cheesecake.

She's like, so what's up? She's like, you got to try to get the digits there. And I was like, ah, no, I don't know what you're talking about. She was like, you're just like trying to get the digits and everything, and I was like, ah, no, I don't know. I don't know what you're talking about. She's like, what do you mean? You're looking at me the whole time and like being all like weird. I didn't know what to do, dude, I froze.

I was like, oh, this is awkward. Yeah, it was bad. No, by far, by far, I've told this story on an old podcast, so I'm sure, you know, the old school listeners will know what I'm talking about. But for the podcast, so I'm sure, you know, the old school listeners will know what I'm talking about, but for the new listeners, I'll retell a story because till, and I think part of me telling this story is my way of getting rid of the, or dealing with the PTSD that comes from telling this story.

Because it's literally the most embarrassing thing I've ever done in my entire life. There's nothing, nothing's been more embarrassing in this. So when I would, you know So when we'd manage gyms, oftentimes we'd get these promo shirts that they'd give us. And we'd have boxes of free t-shirts, and you could use these for whatever you want, or they'd have some kind of promo like anybody who gets a family add on,

you give them a free t-shirt, or whatever. So I used to do stuff all the time. You're like, you know, if you come up here and give us five referrals, I'll give you a free t-shirt. Anyway, the time. You're like, you know, if you come up here and give us five referrals, I'll give you a free t-shirt anyway. The promo of the month was if you enroll in this membership and you got personal trainer or something like that, you'll get this free t-shirt.

And so there was this really big woman, I don't know, 350 pounds at least, just this big woman who got a tour from one of my sales guys, sits down, he's doing this whole deal, she doesn't wanna sign up or she's being real reluctant. He calls me in for what's called a T.O. where I go in and I try and talk to her about what we can do. And I tell her all about the gym

and how we're gonna do personal trainings and help her to sit in. Oh, and you get a free t-shirt. And she's like, okay, so finally she signs up and she's like, I'd like to get my free shirt. I go and search in the box and we ran out of all the XLs, all the extra large shirts are gone.

So I go up to her and say, look, I'm going to get more shirts from headquarters. And so when I do, I'll give it to you and you'll come in the gym and you'll come see me. She's like, okay. So she leaves. Well, this woman came in to the gym. I don't know. Every second or third day, not to work out. She didn't come into work out. She would come to the gym. I don't know, every second or third day, not to work out, she didn't come into work out.

She would come into the front. I used to have people like this all the time. In her work clothes, she wouldn't schedule a session with her trainer, she wouldn't come to work out. She came in to get her fucking shirt. So she'd come to the front desk and she knew my name at this point. It's Sal here and I'd walk up there

and I remember her name, but I was like, oh, hi Mrs. Johnson, let me go check to see if the shirts are going back. No, they're not here. We only have mediums left and she'd walk out. So like the 10th time this happened, she comes up to the front. I can see her walking up. I'm like, ah, I even thought about hiding. Maybe I should just go hide and I fuck it. I'll deal with it. So I go up to the front. I'm like, hey, listen, they still haven't set me any more shirts. She's like, hey listen, they still haven't set me anymore shirts. She's like, check, go back there and check, make, satisfy me. And I'm like, this fucking, you know, it's like the 10th time. So I walk in the back and I had the box of shirts on my office.

And I on my desk, you know, I had a computer and I had this, I had the phone. And the phone, you could hit Intercom and you could make announcements to the whole club, which I used to love doing. I used to love hitting Intercom and talking about sales and stuff like that to the whole gym. Well, I bumped the phone, didn't realize that I hit Intercom. So now the whole fucking gym can hear what I'm saying to myself in the office. So I'm going through the shirts and I'm pissed off because this is like the 10th time.

I'm like, this fucking lady, just fuck, man, wouldn't even work out. Just wants her stupid shirt, it's a fucking shirt. Who cares? I'm like, you know what I'm gonna do? I'm gonna give her two mediums, you can sew them together. And as I'm saying this, I'm talking to myself, and those are exactly what I said.

If I'm gonna get two mediums and sew them together for, I look up and my office had windows, right? I look up and my assistant manager is at my window and he's doing the cut throat thing with his hand, like, and he's pointing up and I look up. You're live. I look at the phone, the light is blinking and I look out into the whole gym

and there's fucking 100 people staring in my office. I fucking hung up the phone and I sat down under my desk. I went under my desk and I just chilled there. And I'm like, maybe she'll just go away. Maybe she just can, finally the front desk person knocks on my door, I'm like, come in, she comes in. I'm like, did everybody hear that? And she's like, yeah, everybody heard you.

I'm like, did she leave? She's like, no, she's not leaving. No, no, she's there. So I start walking up and she's looking at me and before I could say anything, she's like, just give me my two medium shirts and I'll leave. I'm like, ah! The most embarrassing thing I've ever gone through.

It's talking about it to make it resuway. You imagine that, you know? Yeah, that's embarrassing. Terrible. Look, and with that, go to mindpumpfree.com to download any one of our guides. For free, we have a lot of guides on there that teach you how to build your arms, your legs, work on your midsection, increase your squat.

I even have a guide on there for personal trainers. If you're trying to become a personal trainer, talk about certifications, which ones you should do, how to start your business, how to build your business, great stuff, MindPumpFree.com. You can also check us all out on Instagram. You can find our individual pages. Justin is at MindPumpFree.com. You can also check us all out on Instagram. You can find our individual pages. Justin is at MindPump. Justin, my page is at MindPump's Sal and Adam is at MindPump Adam. Thank you for listening to MindPump. If your goal is to build and shape your body,

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