Mind Pump: Raw Fitness Truth - 1044: Upper Body Squats, Training Volume vs Training Intensity, Pull-Ups vs. Lat Pulldowns & MORE

Episode Date: June 1, 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 training clients to do pull-ups vs lat pulldowns, the difference between training volume and training intensity,  how to deal with cravings, and the benefits of DEXA scans. Sal goes to Supercuts once again. (3:51) Justin stirring the pot with his latest post on Jillian Michaels ‘kettlebell’ swing. (5:35) How to GROW your arms using compound lifts rather than machines. (11:20) How to use Kettle & Fire bone broth to enhance your meals and satisfy your gut in the process. (18:42) Why Pokémon wants to ‘gamify’ your sleep. (21:50) Are you all in or partially in? The high failure rate of second and third marriages. (24:45) New Product Alert: ‘Glow’ from Organifi. (29:24) The longevity effects of a ‘particular’ state of mind. (32:47) How creatine IS a health supplement. (44:00) #Quah question #1 – Do you teach clients to do pull-ups or do you keep them on the lat pulldown? (47:13) #Quah question #2 – Training volume vs. training intensity, what is the difference? (54:37) #Quah question #3 – After meals I want something else, usually a cookie dunked in peanut butter or a piece of dark chocolate or something similar. My husband says it’s because I eat too healthy of meals. Is this true? I feel like some people are so perfect and never need anything else. How do I get like that? (1:02:21) #Quah question #4 – What are your opinions on DEXA scans? Good to track progress or waste of money? (1:08:51) People Mentioned Jillian Michaels (@jillianmichaels)  Instagram Related Links/Products Mentioned May Promotion: MAPS HIIT ½ off!! **Code “HIIT50” at checkout** Visit Kettle & Fire for the special offer for Mind Pump listeners! Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Can't do a Pull-Up? Do this!... – Mind Pump TV From Pokémon Go to... Pokémon Sleep?—Brainstorm Health The High Failure Rate of Second and Third Marriages This Japanese secret to a longer and happier life is gaining attention from millions around the world Beyond Muscles: The Untapped Potential of Creatine Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. Mite, ob-mite, up with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump for the first 43 minutes, we just have fun and talk about random things. And then after that, we get into the fitness portion of this episode. Here's what we talked about in this episode of Mind Pump. So we start out by talking about Justin's post on Instagram. He was talking a little bit of crap about Jillian Michael. Oh snap.

Got some blowback because she was teaching a terrible, terrible kettlebell swing. What's wrong with you? It was ugly. Then I talk about upper body squats. That's right. Squats, the best exercise for your legs. There are upper body versions of this for your arms.

You have to listen to the episode to find out what those are. Then we talk about Adam's barbecue extravaganza again last night, brought us no food just to cornucopia that he's not sharing. Little angry. And then of course, he made more high protein rice. That's right, you can make rice, high protein rice. Here's what you do. You get kettle and fire bone broth and use that instead of water. Voila! 20 grams of collagen protein in your

delicious rice. You do more French words. By the way, kettle and fire is one of our sponsors and we got a deal for you. If you go to kettleandfire.com.com, forward slash mine pump, you'll get 20% off all products and free shipping if you get six products or more. Then we talked about the new Pokemon game, Pokemon Sleep, apparently it helps you sleep better. I don't know. Then we talked about how divorce rates go up with each successive marriage.

Thanks for making me more scared, Adam. So, then we talked about the new Organify product that's going to be coming out for skin and hair called glow. Organifi is one of our sponsors. They are the makers of all organic supplements like protein powders, green juices, red juices, gold juices, and more. If you go to Organifi.com, forks.com, and use the code MindPump, you'll get 20% off. I talk about the secret to longer life off. I talk about the secret to longer life as described by the people studying the Okinawans. They have something that they do there that is unique that is contributing to their long life. I talked about creatine and brain damage. Uh-oh. Does it give you brain damage? Does it protect

against brain damage? You'll have to listen to the episode to find out. And then we get into the fitness portion of this episode. The first question, do we teach clients to do pull-ups, or do we just keep them on the lap pull-down machine? We get into a great discussion about how to get yourself to do pull-ups more effectively, or in other words, how to get stronger at doing pull-ups. The next question was, training volume versus training

intensity, what's the difference? What does volume mean? What does volume mean? What does intensity mean? And how are they related? The next question, this person always craves something sweet after their meals. Is it because their meals are, quote unquote, too healthy? Is it because they're under eating

or is there something else that's going on? We give our advice and strategies on how to deal with the situation. And the final question, we give our advice and strategies on how to deal with this situation. And the final question, we give our opinions on DexSes scans, a little bit of a debate in that one, but great discussion in that part of this episode. Also, if you're listening to this episode, when it drops, you have a few hours left for our maps, hit, sale. It's 50% off right now, only a few hours left.

Here's what you got to do. Go to mapshit.com and use the code hit50HIT50 for the discount. By the way, mapshit.com is spelled MAPSHIT. Now remember, this program is our most effective fat burning program in the short term. You got time, summers around the corner, and it's 50% off, do not miss out on this promotion. Do it now. Who cut your hair this time?

Bro, how is it going on over there? Let me tell you. You know what? I don't, you know my face is cold. That's what's happening. Your face is cold. It feels cold. No, yesterday I would go to my local...

She brought it in tight today. I went to my local supercut. No, no, let me tell you a story. I went to my local supercuts and I walk in and the The lady that cuts my hair usually wasn't there. Oh God Don't worry. I didn't get my hair. I did the what's her name lady the old lady the one with the eyes that do the Diff opposite thing. Yeah, the one that you should be, you know, I'm gonna wait for the next one.

Yeah, the one that looks like a chameleon a little bit. Nice lady. Just I just I know she could see me in front of her and someone behind her at the same time. Yeah, but then your fades like one sides up one sides up. It's just not good for that, right? But anyway, there was a dude there and he was kind of like a cool looking dude.

He had kind of like tattoo kind of come up his neck a little bit. He's got the cool hair color. Little hipster guy. Yeah, and I'm like, I'm gonna have him cut my hair. And so he did a good job, bro. He faded it nicely, he spent his time on it,

but he said, how short do you want it? And I said, I don't know, cut like an inch off the top. So it's a little short, so it looks super clean. So that promote that inspired me to shave my face too. Yeah, you're so very youthful, dude. I just took it too far, I think, to babyface McGee over here. Yeah, so this morning when I was shaving my face,

Jessica was still sleeping, so I shaved my face, and then I go in the covers, and I kiss her, she could feel, she's like, what? I'm like, we can roleplay today. I'm the... I'm the other guy. I'm the kid.

I'm the other guy. You're the... You're the... You're the school. Yeah, you be the milk guy. I'm the kid. I'm the other guy. You're the, you're the, you're the, you're the, you're the, you're the, you're the, you're the school. Yeah, you be the milk, I'll be the kid. Anyway. So much been naughty today. Yeah. I need help in my homework.

Yeah. Did you see, did you see Justin's post yesterday stirring it up? Oh, dude, it went crazy. Yeah, yeah, well, still going. I mean, we talked about it in the episode and then I'm like, well, you know, I should probably give them a visual because like, I didn't even know that existed

until somebody pointing me in that direction. And so I was like, oh my God, I have to share this. Like, I just felt like compelled to share that monstrosity that was there in that video. So it's important that we tell the audience what we're talking about. So there's a workout video. I don't know how old it is. How old would you say it is? Yeah, see that's the thing. I don't know how old it is, how old would you say it is?

Yeah, see that's the thing. I don't know how old it is. I just found the YouTube video. Okay, so it's Jillian Michaels, who's, I would say probably the most well-known celebrity type trainer. Probably, right? Yeah, that right now. Yeah, she has to be one of the most well-known.

She was the trainer on the biggest loser and whatever. She's made a lot of money. Yeah, anyway, it's a workout video of her teaching like these group class and she's using a kettlebell and the form that she's teaching is not just- It's comical. Wrong, yeah, it's comical. It's actually like she made it up.

Well, she's literally doing the stuff you're not supposed to, it's like, if you think of an ex-bench press, form on a bench press, keep your shoulders down, chest high, bring the bar down, press it up, whatever. And then think of the things you should definitely not do when you're bench press, like bring your butt off the bench and balance on the top of your head and, roll your shoulders forward.

Have one hand supinated, one hand pronated, right? Stuff that you just shouldn't do, for sure. That's what she did with the cut-up all spring in this video. I mean, it's just like a gross display of, of like an accident weight to happen. Like this is something that somebody's definitely gonna get an injury doing if they're gonna increase the weight, or even if, even if you practice that technique

at your best ability, it's gonna compromise your back. So I'm just like, no, there's no excuse for this. And you posted it and then you got, didn't you get some people who are like, stop shaming her, blah, blah, blah. Yeah, yeah, and I think it was more of like, well, this is old and, you know, she's grown and have you seen lately,

like what's, I'm like, okay, so now, like I do definitely like acknowledge that people grow. And I know that like bad information is something that we talk about. We've gone through as personal trainers like, okay, that was probably a bad idea, but I've never put somebody in a position where it's gonna hurt them.

Right. And that's something that's like been a core value of mine since I've started day one. Plus who cares, she's Jillian Michaels. First of all, she's, I don't know, 150,000 times bigger than we are. So we're talking shit about this. So we're not bullying anybody.

Yeah. And number two, it's a joke. Yeah, exactly. I was trying to be tongue in cheek and like just be like, oh my god, like this is like amazing. Like somebody would put this out there. I actually, when I was reading the, you were at like, want to see you were like

380 or 400 comments somewhere in that range. Mm-hmm when I was reading the comments And when I at the point that I read you actually didn't get any any shit You must have got it later must got it later got shared and went a little viral And so you probably got random people that don't know mine pump or anything like that that are coming on the page And there's a lot of fans of hers out there got random people that don't know mine, pump or anything like that, that are coming on the page and we know. There's a lot of fans of hers out there. I'm sure that like defend her, like they would defend us if something came out

or like some people are like talking shit. But the thing was, it's like, I wasn't talking shit about her as much as I was talking shit about that specific video and move. I thought your caption was perfect. Yeah, I was just like, like punching it out there, like hey, what do you guys think? What do you guys think of this shit?

Yeah, well look, the biggest loser for me was one of the worst, one of the worst representations of personal training out there. That's just the bottom line. I'll say this to her face, I'll say this to the other guy's face. It was a terrible representation of personal training, but it's an entertainment, and I understand why it was that way. If you saw real personal training, it definitely would not be as exciting to watch. If you have a 400 pound person in front of you and you're saying to them like, today

we're going to just walk. Get up and off the chair. 10 minutes. And then I'm going to take you through some light mobility work and then we're going to slowly introduce some vegetables. Yeah, we're gonna slowly, you know Work on your nutrition and this entire process is probably gonna take about two years Like nobody's gonna watch that shit on TV. So instead what they show is like you fucking hammer them You you chain them to a treadmill you kill them. They make them throw up and cry and you whip them with those like battle ropes

Yeah, and you beat that shit of them. them, destroy their bodies and it makes for great TV and so whatever. So you open yourself up to it because, look, if you're a trainer and you're on that TV show, I wouldn't be able to do it personally because I'd be like, I don't know how I'm gonna defend myself. Yeah, it's just funny because I mean, there's, when it comes to like macro debates

and like artificial sugars and all that, like I just, I don't really have have much of a dog in that fight, but when it comes to bad mechanics and putting stuff out there that you're making money off of that's like fucking just appalling. I'm gonna put that out there all day long. I know, I'm with you on that, Justin too, because I won't, and I still haven't,

I won't teach an exercise that I don't think I'm extremely proficient at myself. Like you'll never see me teach Olympic lifts. You have to be good enough to teach. Even if I can do them. Even if I can do them. If I don't think that I'm really fucking good and I'm even better at teaching them someone,

I would never go and teach that. I'm just, it's not gonna be my repertoire. And sometimes I'm going to avoid because I know I can't teach them. I'm just, it's not gonna be my repertoire. And sometimes I'm going to avoid because I know I can't teach it. I don't know you spoke French. Yeah. River Tla. Oh, oh.

River Tla. You like that? Yeah, that's nice. So, I like it. Yesterday I did a Q&A in my story, which those are always fun. Boy, those are time consuming though. My gosh, I got it.

Oh, no, you get sucked down. Oh, bro. I got, oh, they take me a good four hours of doing. Yeah. And I'm just doing just so many questions, but I enjoy doing it because it's a good way to their fun to, you know, connect with directly with people. I have to know I can get through my DM. So I have to go. That's the only way you could do it. It's the only way I can communicate to everybody is once a week I just I blast through as many of those as I can get you. You mastered like the super speed approach that's I don't know how you do that.

I do, it's longer every time. What I like is how, and that's why it works for me, is when I do that, it segments those questions. I don't know if you guys know how to do that or not, but like it opens it up to where I can see just the people that are adding questions for that question time. It doesn't get blended into my DMs.

Oh yeah, yeah, yeah, yeah. So that allows me just to go boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, boom, one after another, just gets through as fast DMs. Oh yeah, yeah, yeah, yeah. Right. So that allows me just to go boom, boom, boom, boom, boom. That's what I do. One after another, just get through as fast as I can. Yeah, yeah, yeah. No, same thing. No, I had somebody, I had a few people ask me, what are the best exercises to build the arms, like to build big arms. And it, as I'm answering these questions, it's like totally dawning on me, something, an interesting point that I think I want to make on the podcast that I think will really get the point across with how I'm, you know, trying to communicate this. So if you asked 100 good experienced

trainers or strength coaches or, you know, intelligent bodybuilders, what are the top three muscle building exercises for the legs? Like, what's going to build the legs? What are the top three or four exercises? What do you guys think squats, deadlifts? Barbell squats will be in there, some kind of a split stance exercise, maybe a leg press, right? I can tell you what won't be in there, leg extensions and leg curls.

Nobody's going to say that those are the best muscle building exercises for quads and for hamstrings. Nobody, everybody pretty much agrees. These big compound lifts are what build the legs the most if you had to pick an exercise. But for some reason when we talk about the arms, the biceps and triceps, and you say, what are the best arm-building exercises? People say barbell curls, dumbbell curls, skull crushels, overhead tricep extensions, pull ups, instead of supinated grip chin ups, close grip, push ups, body weight dips,

supinated grip, rows. Nobody says that for some reason, the upper body, because the arms and legs, if you think about it, are similar, obviously the legs are a lot bigger, but similar in the sense that the arms are the legs of the upper body, and using compound movements will build your arms better and faster.

I'm not saying don't do isolation exercises, by the way. I'm just saying that the importance and emphasis for the most effective arm exercises has been placed on isolation movements. And for most people, unless you've already built an impressive physique and arms, if you're beginner intermediate, getting a stronger dip or close grip bench press

or a supinated palms up, chin up with weight. Game changer. Can it make your arms bigger than curls in tricep extension? I remember when that came together for me, it just blew my mind. What a difference. That's why my favorite tricep exercises

is an incline, close grip bench press. Nothing has put more mass on my triceps than that exercise. And you can do these lifts and kind of emphasize, like people think chin ups, like that's a back exercise. I can do it in a way where I'm using more biceps. Of course, but I must stay rolled forward in it. Yeah, and really curl the arms.

And I learned this years ago, I had this trainer that worked for me a long time ago. And I hired, he's like this guy is maybe five, nine. And his arms were probably 18 inches cold. He just had these lean muscular arms. And when I first hired him, you know, I remember when he came on board, I asked him, I'm like,

dude, what do you do? First thought I talked to him, I said, are you on gear? Like, are you naturally, is I on a lifetime natural? I'm like, what do you do for your arms? I look silly, especially for a guy you're height. And he goes, he laughs and he goes, I'll be honest with you,

he goes, I almost never do curls or press downs or anything, isolation movement. And he goes, I was a high level gymnast. I was just gonna say, pervading example of this are gymnasts. You look at gymnast arms and they're ridiculous. They look like amateur bodybuilders. I remember that too,

because I started getting into Olympic rings and just doing a lot of dips with the Olympic rings allowed for me to even get more depth in that dip as well and just stabilizing it to, it built my shoulders, it built my triceps like more than anything else I've done. It did, it's just weird because when I make this point, I get a lot of pushback. Like if somebody asked me, what's the best, the number one best bicep building exercise, and I'll say, up, you know,

supernated grip, chin up, and people debate me all day long. But if I make the point to ask, what do you think the best leg building exercise is, they'll never say leg extensions. And they'll never use, and they would never argue. Never argue it. It's no different.

It's no different for the arms. And so I think there's a lot of people who could benefit from Getting really strong at those compound lifts and then watch what happens to your arms Here's the other thing if I do one more rep on a curl I'm lifting what another you know 60 to 90 pounds if I do one more Supernative grip pull up. That's a bot. I'm lifting my body weight. The strength gains are just more profound.

And you're also involving two joints that are affecting that muscle. So when I'm hitting my biceps with a curl, I'm just flexing at the elbow. When I'm doing a pull up, it's also stabilizing in my shoulder joint. And I'm pulling from both ends a little bit differently. So.

And to that point, also, there's nothing wrong with. Like, let's say you're in a hypertrophy phase and so you're doing 12, 15 reps, nothing wrong with doing a band-assisted chin-up to where you can really concentrate. I used to love to do that. Maybe I can't get 15 bicep chin-ups. If you do chin-ups with the intention of using biceps more than back, you tend to fatigue faster. It's hard, right?

Because your biceps are doing all the pulling, you're not engaging the bigger muscle, your back, and your shoulders tend to be a little more rolled forward while you do it. We did a great YouTube video on this, but I mean, use a band. Get a band wrapped around one of your knees or around your feet and do that.

I mean, it's such a great exercise for the biceps. Yeah, there's nothing that'll build your biceps more, and there's nothing that'll build your triceps more than good old dips or close grip bench press. Like you get good at dips where you're pushing weight and you're doing those reps and you're squeezing the triceps at the top, nothing, what can possibly touch that?

So I wanted to make that point, and part of the reason why I want to make that point and part of the reason I want to make that point as I know it's a little bit of it's a little controversial So people listening over like what yeah, you know, which is funny because like you said they would totally agree with the opposite with the leg Example with you know was squatting and versus leg pressing so oh totally 100% like if I I I can't remember the last time I did a leg extension on my quads, if you look at my legs, my legs, upper legs are one of my more impressive body parts,

but I squat, I squat all the time. I do lunges all the time. I don't think I've done a leg extension for, I don't know, 10 years, at least. That has been that long for me, but it's been a long time. Yeah, it's been a little while, so anyway. Dude, I want to comment on your story that you posted yesterday because it's killing me. I know you're making all this delicious food without us.

Bro, I'm not jealous that you have the barbecue because truth be told I wouldn't use it that much, but I am a little bit now. I'm seeing all this food. Bro, it's fucking insane. I first of all, I'm in love with the grill, but you've got me on the protein rice, dude. Game changer. Yeah, so last night though, I had to, so I, I'd used up the, it's like a thing now. The chicken bone broth,

and so we had to use the beef bone broth, but it still was hell of good in there. Dude. But that's been like, it's becoming a thing. I'm getting tagged like crazy where people are like, protein rice. Well, I love it because I've,

you know, I've shared this on the show many a times that, you know, one of the the why I don't like talking down about protein so much is because I'm somebody who has struggled to hit their protein intake on a realer basis. Yesterday I only ate two times. So man, I had like a pound and a half of chicken and then I had the protein rise

so I had a good amount of protein. It helps me boost that. Yeah, you use the kettle and fire carton, and you make your rice with that, and that's 20 something extra grams of collagen protein cooked into your rice. Kettle and fire, I don't know what they do. They're the best one.

Yeah, because I've done the broth before in rice. I've never used kettle and fire. I don't know what it is that they do about it in it is bomb. It's it's the I have to add more seasoning and stuff when I use other bone broths. The kettle and fire one is by far the I like to kill on fire one just out of the carton. I just put it in a mug and warm it up that I haven't tried you said that. Yeah, and one thing you could do it cold morning. I can see that be cool. Oh, it's bro It's it's for it's my favorite. If I'm gonna have a post workout protein shake or whatever,

that's one of my favorite things, is I poured them up and I might add a little salt and butter to give it some fat and a little bit more salt to it. Usually I don't even have to do that, just warm it up and then sip on that and it's like a, it's like a warm. Well, even before we started working with kettle and fire, you got me on the bone broth post-fast Because I feel it's the best on my stomach

When we are doing those longer fast where it's 24 hours or more and You're so sensitive to anything. Yeah, so just like sipping on that kind of helps you get Reaclimated to take it in calories because if you try and slug it with like a burger or something, you pay for that. Don't make that mistake, everybody. Have you guys tried making your own bone broth? I have not. You can do it in a crock pot.

And you can get the bones at the store for super cheap. And you put it on the crock pot, and there's easy recipes online, and then you just let that thing fucking simmer. Yeah, within the crock pop for like all day. And if you want, you can keep it high fat because a lot of fat will come off the bone and the marrow and all that. Or you can skim it off the top and make it more like the kettle and fire type, you know,

where it's all protein, it's just lean or whatever. And then save it and you can jar it and you can freeze it. It's just a lot more work to do it. It takes all day to do it. Yeah, but it's just take a cart. Yeah, it and you can freeze it. It's just a lot more work to do it. It takes all day to do it. But it's just take a cart. Yeah, it's all good for me. Do you guys see the, you guys remember the Pokemon game?

Remember that everybody, remember what? Pokemon Go, the one where like, do you remember how cool for men in reality? Yes, do you remember how crazy that was? You went insane. And then like it completely fell off, right? And I love how people are like, this is getting people to exercise in the exercise.

I was like, no. People were finding like dead bodies and stuff because it would like take you to all kinds of remote places that like nobody was hanging out. So there's all kinds of crazy stuff. So funny you bring that up, Sal, that like people were all positive about how it's getting people to walk around.

So that's so, the same creator who created the Pokemon Go is doing a Pokemon sleep. It announced in Tokyo on Tuesday and it's set to hit markets next year. It'll turn players sleepy time habits into parts of Pokemon games. So they're actually going to give you like score you off of sleep good sleep all night long and if you you'll get docked points if you're restless and stuff like that and so they're going to integrate. This. And to sound a lot more like my video game idea. Isn't it crazy though?

Yeah, just it's laughing. You're getting salty. That laugh wasn't real. Oh my. That's my deal. That's funny. I can totally see that like turning these characters into like, you're giving them all the metrics of what you earn for the day

So whether it's sleep or like your movement or you know what you're eating like that would all affect your character somehow Right, so like I could see them going crazy with that. It's just it. It's a it's a really smart Move on their part as far as like where the mind. I mean last year it was this sleep aides generated $69.5 billion. The problem. It's projected in 2023 to hit $101 billion. The more the more we're tied to technology, the less empty space we have in our day, the more we look at screens, the bigger the market's going to be for things to help you, relax, sleep, deal with anxiety, all that stuff.

That market is just, and what you're seeing right now is just, it is literally reflecting the problems that people are encountering. And sleep is becoming a big issue. In fact, sleep issues among kids is exploding. And kids historically have, are amazing sleepers, like the whole term sleep like a baby. Kids typically sleep no problem, but they're seeing a spike in children who are having sleep issues. And I would bet has to do with the fricking screen time,

constantly being on your phone or iPad or TV all the way up until you go to bed. And that being outside. This is totally off subject, but you're just talking about numbers and stats. It's just my client just was talking to her yesterday and she brought this up and I didn't know this was true. Maybe Doug can look this up.

Did you know that when you get to marriage two and marriage three that the divorce rate goes up significantly? Did you know marriage two is supposed to be like a 65% divorce rate and marriage three is supposed to be like 76 or something like that. Yeah, I didn't know that. I didn't know that. You would think it would be the other way around that

as you, you would get more cautious or you're more, you're like you're more committed or you've grown. And so you're less like that. Yeah, but you have a way out. Even like you've established that there's a way out of this if things get like tough or shitty. Yeah, look at second is 67 and third is 74. Yeah, that blue, that blue in my mind.

That's interesting. It kind of plays into that psychology though. It's like, you know, if it's all in or, you know, like partially in. No, I think what Justin said is a big part of it. I think once you've gone through the divorce, then you the second time around, because a lot of marriages stick around

because of the fear of the doors and I don't know what that processing will look like. And so the second time around, I'm like, I've done this before. You're like, I got this, yeah. Yeah, yeah, yeah, yeah. I know the paperware, yeah. And then the second thing is,

I think a lot of times it'll happen as people will get out, this is not just true of a marriage, this is true of long-term relationships. When people get out of a long term relationship, they oftentimes will seek somebody to make them feel better. Right. And they'll get with someone for the role. And they'll fall right into that. And they'll fall right into that trap.

I mean, my mom was definitely guilty of this. I mean, my real father took his life when I was seven. Then within a year, she was married again, and that marriage didn't work. And so that's what made me think about. We were actually talking about my mom, and I was telling her like, oh yeah, she's on her. This is her third marriage, it was my first dad passed, and then she married my stepfather,

who then later on divorced, and then now I was on a third, I didn't, and then she dropped that stat on me, no? How long was she married the second time? She was married 13 years, I think. Oh, so it was a decent time. Yeah, yeah, but I mean, it was awful. 13 years of abuse and it was,

they should have been, they should have been, and knolled it within, like, six months. Well, chaotic within six months. The force made me super gun shy personally. It made me very, very gun shy. I mean, I have a great partner in relationship,

but it makes me so apprehensive. Well, I could see in it. I thought it would, I would sell. I really thought it would be the other way around. I just, I think of someone like yourself, or I think if how I would be, if I, the first one didn't work out, that's how I would be. Very gun shy, would be very like, I don't why get into it right away. So I would be more cautious. So therefore, I think that I just assume that more people would think like who we think, but I guess the minority though, the majority. Obviously, obviously, if the stats are showing 67%

and then going up to seven, that's fucking big deal. The other thing too is I wonder what percentage of, because a lot of times too, when somebody has children and gets divorced, and I could see how this could feel. You have children, you get divorced, you're now a single parent. Right. The desire to want a partner to help you

through that process of raising kids, and that could be a very strong desire, and that may motivate people to get married. That was my mom for sure. For sure, my mom. My mom was, you know, here she has two young kids, seven and six years old, and the first man that came around that loved kids

was, you know, that was like one her over right away. And, you know, being somebody who, my mom was in her, you know, 20s. You know, young 20s and have these two kids all by herself, and then that happened. And your husband tragically goes like that. I mean, she for sure just went right into the arms

and just looking for support. Yeah, totally. That's a big one, man. That's a really big one. And the more financially, the more that you struggle financially, the stronger that drive probably is. Totally. You know, because if you're a single mom or a single dad,

more often than not, it's a single mom because the mom typically is the one that takes on the responsibility of the children, bless them. If they're not doing well financially, I'll tell you what, and I have a partner, but you know, I can't imagine having my kids almost full time, which a lot of these single parents do because the other parent is basically gone. Oftentimes it's a man that checks out. So he's either a weekend dad

or he's gone completely. So now, single mom, she's 100% responsible for the kids. That's a shit ton of work. Then you throw on top of that, the financial responsibility. Then you throw on top of that if she doesn't make a ton of money, you're in a, that's a scary, tough, rough situation.

So I could see the motivation to be like, oh, this guy's nice, he likes the kids, he'll help me support them, you know, let's go. Let's get married, let's commit this thing right now so that I feel secure and that my kids feel safe or whatever, and that kind of motivates the whole thing. So I could see that. I could definitely see that.

Did you guys see the, the, I don't know if it's a woman's product or what, or GANIFI just dropped and released a new product called Glow? Yeah. What the fuck is that? So it looks just glow. Yeah, it looks no, so the, so glow, the product itself says it's for collagen production. So I looked at the ingredients that are found in glow and the ingredients that they have in there, there's one that was traditionally used in aeravetic medicine for hair strength,

hair growth, and then hair health. There's another one. I think it's called omla, if I'm not mistaken, AMLA. And then there's a second ingredient in there called Tramell, I believe. That has been used in all things I'm not familiar with. Yeah, I haven't, so here's the thing. I'm not also familiar with these two components or ingredients. Tramella has been used in Chinese medicine for hair and skin for thousands of years as well.

And then there's stuff that I do know about like Rosehip and Pomegranate Extract and you know, Aloe vera which are all you know supposed to be good for your skin as well. So this is supposed to basically just help with your skin, your hair like the health of it, the look of it and all that. It's like kind of like a beauty product almost. Yes, now here's the other side of it, and now they're marketing it that way, but here's the thing, if there is a product, if there is an herb or a mushroom, for example, that is going to improve the strength in hair,

excuse me, strength in health of your hair and your skin, here's what it'll also do. It will also work on your connective tissue, your ligaments, your tendons. So it all depends on how you want to market something. Now I can see that there's a much bigger market to say this is for your skin and hair than to say this is for your connective tissue in tendon. But make no mistake, if you're an athlete, well, you know, if you're an athlete, the stuff that you, if, for example, if Tremela really has, and I haven't

looked at a lot of the research behind it, I just know that they've used it in Chinese medicine for a long time. But if you look it up and you see, oh shit, studies actually show it really does good things for the skin and strengthening it and building collagen, it will also then help your connective tissue, which could be a benefit to, you know, to athletes. Oh, interesting. I wonder if this is when I was talking to Seano when she was telling me that they were gonna release,

like, I thought it was gonna be a college in protein, but maybe this is what she was referring to when she told me this was coming. Well, so far, you know, everything I've tried from Organifi, almost everything I've taken, I've been really pleased with. So far, the product that I use the most is the pure. I, you know, I give that to you guys every morning before we talk.

I love pure. It is the best. Yeah, that's the thing that I like the most. But this glow is interesting. As soon as it's, because it's, I don't know if it's available yet, I know you can buy it, but I don't know if you can get it yet. Maybe we can rally the athletes to, you know, it's available, right? It's some glow.

Yeah, it's on pre-sale right now till Friday, which is when this episode airs. So then it'll be available. Right. Yeah, I'm gonna, obviously we'll get some, send to us, I'll have Jessica try it and see if she likes it. Yeah, make sure we get on right. Why we should have had this already.

I don't understand why we didn't get it. How do I find out through the grapevine instead of actually having it in our studio? Yeah, it's always the last of them. Come on, Shanna. Maybe it's going on over there. Send us more free products. Speaking of health,

read an interesting article on the longevity effects of a particular state of mind. So there's been lots of... Like being negative. Well, so check this out. There's been lots of research on longevity, activity levels and diet that contribute to just living a long, naturally long life.

And the reason why these are important aren't just because you're gonna live longer. When with people who live a long time naturally, they also have a healthy life during that period. These are not people who, when you go to parts of the world where people just live longer than everywhere else, it's not because they're being kept alive

by machines and medicine, they're alive longer because they're healthy longer. So longevity isn't just about living longer, it's also about being healthy. And so these are very important studies. We wanna look at these to see, okay, what can I do to ensure that the end, because when you look at the person's lifespan, the last five or 10 years of the life

is when they spend the most money on medical bills, it's when they have the worst health problems. And so you want to pay attention, like how can I be healthy up until the very end? So look at longevity studies. And so they found that They found forever now that you know being active daily makes a difference that eating don't not overeating and eating a diet of Whole natural foods makes a difference But you know what else keeps popping up over and over again purpose purpose. Yeah

People read that in multiple articles. Yes people so they this article I read was about the island of Okinawa. They call it the island of the Immortals, because Okinawa just has this, just people just live a long time there, generally speaking, longer than anywhere else in the world. And in that culture over there, there's something called the, it's spelled I-K-I-G-A-I,

Ikagai? Ikigai. Ikigai, thank you. Thank you, Doug. The Ikigai way of life, which is about essentially about having a sense of purpose. And they're finding this in other cultures in other areas of the world

where people live a long time, where if people have a sense of purpose, and the way they explain it is like, it's like the 101 year old fisherman who goes out and fishes first family three days a week. Like, and that's what you'll find in Okinawa with these people. Literally 101 year old man goes out on his little boat

every day or three days a week and fishes, or the man in, you know, Sardinia, who goes up and hikes up in the hills and collects wild berries every day for his family, or the person who goes to church every day, or the person who, you know, has some purpose in feeding, you know, animals or whatever. They find this all strongly connected to longevity.

Yeah, I was reading about, I think it was 102 year old guy that was still teaching karate, and you know, he got got all the sense of purpose and just passing on this wisdom to the next generations. And it's so important. And I feel like in our culture, we've definitely lost a lot of really highlighting wisdom and people that have gone through things.

And the elderly people, how much we can learn from them and give them purpose as well. Oh dude, it makes so much sense to me because we talk all the time about how our bodies are these adaptation machines. And if you lose purpose and you stop working or you stop working towards something, it makes sense to the body would start to adapt

and say you don't need to. I'm done. I'm done with this, I'm done with that. I don't need to use it. We just ruins everything off as trainers. We see this all the time in with the body mechanics. I mean, you stop lifting your arms above your head for enough years or enough decades. It's gone. It's gone. It's just your body just repriortizes for other things and says, it doesn't need this anymore. And we see this accelerated in cancer patients. As they start to die and you just see all kinds of things starting to shut down

because it's prioritizing where it needs the most amount of energy and it goes all there and then all the other things start to die off. Well, because I used to train a lot of doctors, I would ask them lots of questions about death, especially when at the time my ex-mother-law was, you know, she had terminal cancer. And the thing that shocked me the most, because surgeons and doctors are very logical, objective people typically, right? It just makes sense. They're Western medicine doctors. They need to see evidence. They don't necessarily like to speculate too much about woo-woo type of stuff.

But one thing that they all brought up, which I thought was fascinating, is they all told me they would say things like, you know what's out, what's really weird, is you can oftentimes tell by the attitude of the person if they're getting ready to die. He's like, often times we'll see someone who, you know, they're sick, but there's nothing dire happening,

but they've given up and you know, oh, they're about to go. Or somebody's got this real strong will to live, and you know, wow, they're odds are much higher. And I saw this with my ex-mother-in-law. She went into the hospital because of her, the type of cancer she had was causing all this fluid buildup in her abdominum. And it would get so bad, it would block things or whatever.

So she had to go to the hospital, get it drained, they had to do a few things on her to keep things moving. And they did a bunch of tests and they said, okay, well, yeah, your cancer's definitely everywhere, but your kidneys aren't failing, your liver's not failing, your heart seems fine, lungs seem fine.

We're going to keep you here to give you fluids and you probably have a couple more months or whatever before things start to shut down. And I remember getting a call from her because I'm, you know, we took her to the hospital, she did that thing or whatever. Every doctor's like, okay, everything looks okay, she's stable. I went back to work, you know, at the time my wife went to work and her son, you know, did his thing. And she called all of us. And she's like, I need you to come to, and she sounded very calm.

I need you guys all to come to the hospital. And we're like, okay, so I thought maybe she got some bad news and I went over there and she said her goodbyes to us. Like, you know, all this, you know, how much you mean to me and this and that. I'm okay with this now. I've made peace with it and I'm ready to go.

And I remember taught, and then after that whole conversation, which very tearful, whatever, I talked to her doctor and I'm like, you know, what's going on? He goes, no, all her stuff looks good. She probably has a couple more months. I'm like, okay, she just said goodbye to us or whatever went home and within a few hours, she passed away. It was really fucking eerie. And so there's something to this.

There was a study done in Japan where they studied 5,000 participants between the ages of 40 and 79. And they found that people who reported having a high sense of purpose, 95% of them were still alive seven years later. The people who didn't only 83%. So that's like a 12% difference

in just that measurable thing right there. So there's definitely something to purpose and what it does for your physical health and longevity that I find. I'm seeing this like crazy right now in my life because we're at that age now We're like all of my best friends and our parents are all retiring and You I can even see what it's doing stress anxiety that it's causing in their life

Because their most their life was you know their main purpose was to Provide for their kids and raise them. We're all grown-ass adults and have our own families now. And obviously on our own, we don't have to depend on our parents and have it for a long time. And then their next purpose was to keep providing and setting up retirement so that they are set. And then retirement comes and kids are fine.

And it's like, and then all of a sudden, they're kind of lost on what to do. And I'm watching this with a couple of my, like there are like second dads to me. They're so close to me and my family and watching the different ones how they're handling it. It's really interesting to watch and it makes me really evaluate my own life,

which I think I've said before on this podcast. I know for sure I've expressed to you guys that I don't think all ever like retire. I think I'll always want to be working at something, even if it's a, you know, obviously when you get to a certain point, I'm sure that traveling and vacation and things like that will be more of a priority than making money and it wouldn't be about money. it would be about doing something, or creating something, or having a purpose towards. Totally. Yeah, totally.

For me, retiring doesn't mean not doing anything. For me, retiring means I don't have to make money anymore. Exactly. When I retire, I'm basically going to be like, oh, cool. My investments are set. I don't need to make money anymore, but I'm still going to do something.

Yeah. I'm still going to drive towards, there's no pressure there like there was before, but at'm still gonna do something. I'm still gonna drive towards, there's no pressure there like there was before, but at the same time, yeah, I'd like, I enjoy what I do to begin with. So that's already something that, I'm not like on this course to cut that off and be like, oh, now I have to just kick my feet up

and sit on a beach. I've done that and it's like, I get stir crazy after about the fifth day. I've done that and it's like, I get stir crazy after about the fifth day. Like I've mapped it down. It's hard for me. This seems to be the most crippling. The people that did jobs that they didn't really love.

It still gave them purpose because they needed to provide and they needed to do those things. And so those are the ones that I know that are closest to me that are struggling with it the most. It's like, they want to retire because I absolutely do not want to drive a truck around every single day, ever again. Better replace it with something that you feel driven to do. Right.

And so they walk away from these careers that they had for a very long time, that they have no desire to have anything to do with it again. And then it's like, oh shit, what do I do? And you can only golf and fish for so many weeks and so on. This just points to the fact that true fulfillment in life is not about happy, it's about challenge and purpose, because a lot of people think that like,

oh, if I won the lottery, I would just go sit in the beach and drink my ties all day. After two months, you'd want to pull your hair out. That might last. We still need struggle. You need struggle and you need challenge and you need, and you need, it's funny, people with children,

people with kids outlive people who don't have kids because of the purpose. And trust me, kids are fucking, don't make life easier. At all. They make everything harder. Religious people, religious people outlive people who are not religious by four years, studies show. And it's, you know, sure, religious people think,

oh, it's because, you know, God or whatever wants it. I, no, I don't think that's the case. I think really it is, is that for people who are religious, they find purpose in whatever their religion is or whatever beliefs are. And that drives you. And it's not just about living longer. Again, when you look at people who live a long time,

it's not that they just are alive longer. It's that they're healthier for longer. And that's what you want. It's not about living longer. It's about living better at the end of the day. Speaking of which, this is an interesting study I just read. This was done on mice, but I thought it was very fascinating. They took, scientists took mice,

mice fetus before they were born, and they placed them in a state that was oxygen deprived, that sometimes will happen, for example, to a human fetus where maybe the book record isn't giving enough blood, enough oxygen or whatever. So they simulated that to the mice, but they also gave the mice creatine.

And the creatine prevented the brain damage that would normally happen from being deprived of oxygen. Interesting. Because creatine is got protective properties on cells of the brain and the body, which we've speculated known this for a while. So how cool is that? Wow, do you see us moving in a direction

of creatine becoming like a regular multi-vitamin type of supplement? Protein is a health supplement. Wow. It is no longer just a muscle-building supplement. It's got antioxidant and properties for the heart, for the brain. It's of course,

profound, significant enhancement, right? Because of deficiencies. All of it. And I bet you they're going to connect creatine to longevity as well. I will bet you they're gonna connect creating to longevity as well. I will bet you, I'll bet everything. That's interesting. Because you remember,

do you guys remember the studies that came out really early while the scare ones to scare you away from creating that they were finding that oh, it was in the lining of, there was some of it still caked in the lining of the God. And like, you remember that when a creative first came out, the people that were,

yeah, they got some bad publicity. They did, especially when we were doing all that loading of the cell tech, I remember like loading up so much of that, and then reading, oh shit, like this may not be good for us to be taking this. I don't think, I think you could take too much crete team for sure, and I think you can abuse it. I think for health purposes, a small dose is what you want.

The bodybuilder doses are probably not the ideal for health, but a small dose is what you want. The bodybuilder doses are probably not ideal for health, but a small dose of creatine is probably healthy. Is it kidneys or liver? Like what would be like the worst scenario if you took too much? Kidneys have to filter it out. And you largely do filter it out, but if you had compromised kidney function,

probably not a good idea to supplement. Okay, that's not so great. So I imagine that the recommendation will be something like two to three grams versus 10 grams of what? That's what you, as an athlete, two to three grams is enough, especially if you eat meat. It'll take longer for you to get the maximum benefits of creatine.

It might take a month for you to build top out your stores of ATP instead, you know, versus taking 15 grams a day, which make it happen a little faster. But two, three grams a day, you're sat, you're good. Especially if you eat meat, you probably don't need any more than that, unless you're just a massively built human being, which 99.9% of the people who would take protein

are not 270 pound bodybuilders with massive muscles. Your two, three grams a day is probably it. This quads 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 Organify totally risk-free for 60 days by going to organify.com. That's O-R-G-A-N-I-F-I.com. And use a coupon code MindPump for 20% off at checkout. A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A-A- I do both. The lap pull down is similar enough to a pull up that there's strength carry

over. In other words, if somebody has trouble doing pull ups, let's say they can't do pull ups, getting stronger at doing a pull down will definitely help them to get better at a pull up. That being said, the mechanics of a pull up, although similar, are different. Pulling one is an open chain movement, one is a closed chain movement. In other words, with one, I'm moving the weight closer to my body, and with the other one, I'm moving my body closer to the weight. And when you do them both, you can tell that it's just a different,

different biomechanics. Well, not to mention too, like how you have to stabilize your entire body, going through a pull-up and how it incorporates not just, you're not able to easily segment just my upper body is doing this work. I have to also account for the fact that my legs have to stay super stable. My core has to be fully engaged the whole time and I have to prevent myself from swinging. So all these extra factors allow more stimulus

throughout your body. Yeah, and I mean, like if I were to do, so I weigh right now about 200 pounds. If I did pull downs of 200 pounds, it's easier than doing a pull up with my body. It's always pull up. It's always harder. It's harder to cheat, too.

Yes. Pull down and you can use momentum and rock back. And there's a lot of ways that you can kind of cheat the exercise where... No, you can cheat with a pull up. Have you seen a... A chipping pull up? That's the unmentionable.

That's not true. We don't even count that. Yeah, that's not a real pull up at all. It's a weird... What I'll do a lot of times to help clients do pull ups is we'll do pull downs. Body rows, I like a lot, because a body row is pulling my body

towards the bar and then I do assisted pull-ups. I do a lot of those where I use a band and I hang it off the bar and I have them step in the band or put their knees in the band and then do pull-ups. I find that to be the most effective way to get someone to do pull. That's how I do it for sure. That or what you say you just kind of glazed over which is the I think the the body rows is awesome. I mean I'll take it and. That or what you said, you just kind of glazed over, which is the, I think the body rose is awesome. I mean, I'll take it and this is a great, you know, we talk, we, we should on the Smith machine all the time. But this is one of my favorite ways to use the Smith machine.

The only time I use the Smith machine. Because it has, it has the notches every what three to six inches. So, you know, based off of the level of the client, I mean, I could put that thing to being almost, you know, you know, a perpendicular to the floor to where they're almost standing upright. It's a very, so I have, I could regress it for a, you know, 80 year old client of mine

that would never be able to pull their body weight up, but just at a slight angle like that, we can practice the, the, the pulling their body, their body weight because they're at a much easier angle. And then you can just, as you progress them, drop it lower and lower and lower and lower and lower. In fact, the body row is a staple exercise that I would do with almost every beginning client because of that right there. Because I could regress it,

because it got them used to pulling their body towards something, and it's just a functional, it's more of a functional movement. Here's the other thing that, usually the most effective thing I've ever done, ever for people who want to be able to do pull-ups or do more pull-ups. Get a pull-up bar in one of your doorways in your house. Just do one throughout the day.

And just, when you walk by it, do one. Don't do a workout, like don't do a bunch of pull-ups. Just do one or two, or whatever is really easy for you. And if you can't even a workout, like don't do a bunch of pull-ups, just do one or two, or whatever's really easy for you. And if you can't even do one, attach a really strong band to it, and then do a couple like that. And just throughout the day, you know, you're end up doing, you know,

five sets of random pull-ups here and there, and then watch how quickly your strength progresses. Yeah, immediately you start responding differently. You know, if you keep that that frequency happening, it's like, and then you go to, you know, just grab the bar and it's a totally different experience. It's crazy. Yeah.

That was the strongest I ever was it pull ups was when I was like 17 years old when I used to work at the dairy. And there were, there were these, you know, steel pipes above, right above my head, where I would be milking the cows. And that was, as I had to go back to go get more grain, it was just like this habit. I would jump up and I would bust out three to five real quick

and then go back and then feed cows for an hour or two, then come back, bust out three to five. And I just did that every single day. And you got to have a good item. Oh, dude, I could rep pull-ups all day long. Still, I used to make it a priority when I was competing and training later on in adulthood. And I still was never as strong as I was

by just kind of frequently doing it like that every single day. Yeah, for me, I've always enjoyed pulling movements. I've always enjoyed working my back, but where I placed most of the emphasis growing up and lifting weights, it wasn't in rows. I love them deadlifts. I love rows. Deadlifts, I also like them, really fall in love

with deadlifts until later on, but I still did them. But I love doing rows. They got really, really strong at barbell rows, really, really strong at dumbbell rows. And they almost never did pull ups or pull downs. I used to pull down sometimes, pull ups every once in a while, but it just wasn't something that I focused on. And I remember I was working at a golds one day, and this girl comes up to me, and I'm

wearing my classic, you know, wife, Peter, tank top, working out, whatever. And she comes up and she complimented me on my physique. And she said, but you said, and she was a competitor and she said, but one thing you can work on is your back width, you need a wider, you should work on your lats. She said, thick, but you don't have a lot of width. And I thought, oh, I wonder if I need to get good at pull ups.

So I dedicated from that moment on, I'm gonna get really good at doing pull ups. And I got to the point where, and I did, I added a lot of width to my lats because I got really, it's a great lad exercise. And I got to the point where I could do 25 pull-ups. That's the most I was ever able to do. But I did exactly what you're saying, Adam.

I would do my workout, my back workouts, would always start with pull-ups from that day forward. And then I had a pull-up bar at my house, and I would do two or three easy sets of pull-ups from that day forward. And then I had a pull-up bar at my house and I would do two or three easy sets of pull-ups two or three times a day every single day. I would just wake up in the morning, do like six, which remember I was doing 20, I could do 20 to 25 pull-ups. So six was nothing. But I'd do six, I'd wait 30 seconds, do six, and then that was it. And then I'd come back to it later in the day and do the same thing. And man, did I get just phenomenally good

for me at least at doing pull-ups? But I'd say the best thing you could do to getting better at pull-ups is the assisted pull-up. It's better than the lap pull-down, it's better than the body row, is being able to do a pull-up that's assisted. You can either use a partner and have the partner hold your feet

and you kick off into their hands so you get to adjust how much help you get or using a band under your knee or under your legs to help yourself do a pull-up or if you're lucky enough to have access to. A lot of the gyms have it now. Yeah, I don't know what they call it, it's called a Gravitron back in the day. I don't know, isn't that? That was called Gravitron. That was the brand of that.

It's just an assisted pull-up machine. It's the pull-up machine which is, it's just a sister pull up. Yeah, sister pull up machine Which is which it's not for a leg press? Don't just please put that on there. Stop doing one leg it downward leg presses on that Stop getting cute for sister pull ups. Yeah Next question is from G Griff 1965 Training volume versus training intensity. What is the difference? Okay, so volume is, how much versus how hard?

That's it, that's it, that's a great way to put it. Yeah, it's like summed it up. All the work that you do is volume your sets, your reps. There's a formula for it. So to calculate what your total volume of a workout is, or your workouts for a week is, is the sets, times reps, times weight. That gives you the total volume.

So if you do a five by five of squatting, you would at 200 pounds, you would say five sets, you do five reps and you do 200 pounds, you would multiply that. That would give you the total volume of that specific exercise that you lifted that day and then you would add that up in a workout, that, and then track that.

Now, you could get crazy with that, and ensqueue it by, of course, if I grab a lightweight and do 150 reps, it's gonna show tons and tons of volume, but it's not gonna be effective. So you still have to train within the parameters of what's effective, the rep ranges and all that stuff, but what I'm saying is totally true.

That's volume, intensity, just how hard? Like, am I going super, and volume also makes things hard, right? So like, doing a high volume workout can be more difficult than doing a low volume workout. But at the end of the day, when we refer to intensity, we're referring to the intensity of a particular set. Like that one set, are you going to failure and beyond failure being, are you going until you can't go anymore to have a close?

How close is it to your maximal exertion? Like the closer we get to that, obviously we're talking about intensity and so scaling that and figuring out where that lies, that's helpful. So obviously, we get into like the one rep max thing where a lot of people I don't suggest like really need to go in that direction, but you can figure that out based off of like, you know, how close you were to hitting the amount of reps that you're trying to get and like where you feel short. Now part of why I picked this question too is I wanted to talk a little bit about training

volume because it was one of the most impactful things for me to really pay attention to as I progressed in my training journey. Something that I remember being stuck in a plateau for many years of, you know, kind of always getting into about the same kind of shape, And I could never continue to progress my physique. And it wasn't until I understood volume and how to progressively overload into slowly increase volume over time in a program on how I, and it helped me bust through these plateaus.

And what I started to realize, and I began tracking clients more diligently after I learned this, is we all have this tendency of ebb and flow in our routines. It's funny how the body works, and we just naturally gravitate towards a certain amount of volume. You would have, let's say, your first couple of weeks of training, and it's like each week, you're a little bit more, a little bit more, you're building, you're building and you're seeing great results, seeing great results. And then you get to a while where you've been, you've been training for a while, three, six plus months consistently.

Now it starts to look kind of similar to the total amount of volume that you're doing in your routine. And in fact, what seems to happen is you'll have kind of a little bit, you'll have a week where you have, you kind of dipped. Maybe you missed a day in the gym or you stopped a little short or you quit early in the workout or you just didn't feel like pushing yourself. And so the volume naturally decreases that week. And the next week, it goes back in and increases. And then the week after that, you kind of drop back down. And so what ends up happening is you kind of average out to this same kind of total volume and one of the greatest ways to start to see change in your physique, especially when we're talking

about building muscle, is to slowly be able to progress your volume. And the other mistake that I remember I used to make in many clients is throwing the maximum amount of volume at yourself right out the gates. And that wasn't really smart if I had these long-term goals and I wanted to see consistent progress. And that's where a lot of this came from where I started saying like doing as little as possible to elicit the most amount of changes. Okay, I'm just starting back at my routine. I want to do as very little as possible. Just enough to send a signal to the

body, to start to adapt, to start to build muscle, to start to change. Therefore, I could slowly build more volume in week over week over week, and it doesn't get to a point where I have to be in the gym for two, three hours to hit those volume targets. And, man, because I learned this a little bit earlier in my training career, and I never applied it to the level that I applied it when I was competing. This is what allowed me to move from the, you know, being someone who's never competed to an amateur to a pro at relatively fast

in comparison to most people that had in that journey. And it was because I was very diligent about my training volume, where I started at the very beginning, because I was very diligent about my training volume, where I started at the very beginning, and then this slowly increased it over time. And we talk a lot about this with our programs. It's why we highly recommend that people start off

in MAPSANabolic, and then they progress to the other ones because we have built in added volume to those. So starting off with maps split or strong right out the gates is a ton of volume. Like you may, maps in a ballic is one of the best programs that we've created that's out-wrote with the very beginning. And it'll, it's going to impact 95% of the people

that are listening to this show right now that no matter what you're doing training wise. So sticking to that first, and then go into the next program, like performance which has a little bit more volume than aesthetic which has a lot more volume and then split and strong which has even more volume and all those. It's just then it's a it's a nice beautiful progression that we did for you already that if you just follow the programs accordingly

you should see great change. And then if you want to go crazy go maps PD and there's there's right about all the volume you're going to, right? Absolutely. That's your peak. That's where you can go. That's a, that's a, over a year's worth of training. If you follow those steps like that, and because we built in the added volume in each program, you should see incredible results. Now, it is important to, to also say this, that volume and intensity tend to be inversely related, but it should be in your training. So if the harder you train,

the less volume you can have, or handle, and again, in the flip, the more volume that you do, the less intensity that you can handle. So if you're going to the gym and you're looking at your total volume for the week and you're like, okay, I'm not gonna be able to do the same amount of volume as I did last week because for whatever reason,

my schedule's not allowing it. You can actually make up for that lack of volume to an extent, this isn't always 100%, but to an extent, you can make up for it with more intensity. I'm not gonna be able to do my normal, you know, six sets per body part today. I only have time to be able to do two sets per body part today.

I'm just gonna make those two sets far more intense. And that switch up oftentimes gets the body to respond. And the flip is true. Hey, normally when I go to the gym, I do these freaking all out crazy sets of training. Instead, I'm a scale back the intensity, but I'm going to do much more volume. Watch what happens. Your body will change. Always consider that. So one of the worst things you could possibly do oftentimes is look at your training and think,

okay, I can use more, and not just increasing your volume, but also increasing intensity at the same time. That's asking for trouble. Do one or the other see how your body responds and then continue from there. Next question is from Kristi Kav-9. After meals, I want something else, usually a cookie dunked in peanut butter or a piece of dark chocolate or something similar.

My husband says it's because I eat two healthy meals. Is this true? I feel like some people are so perfect and never need anything else. How do I get like that? Oh, God. You don't want to be like that. Yeah, you are.

Well, you've already, I just by the way you're talking or the way that this question was written, I can, I think I might know what the situation is. First off, let's talk about this, the second to last sentence in here. I feel like some people are so perfect and never need anything else. Well, guess who also doesn't need anything else? You, you don't need anything else. You want it, but you don't need it. Now let's talk about what you want. What is it that you really want? Now if you're listening right now,

you're probably saying cookie, dunked, peanut butter, or piece of chocolate. No, that's not what you really want. What you really want is the feeling that those produce within you. It's the feeling that those foods give you that you want. Now identify that, become aware of it, two things, A, it's okay to want something and not have it. In fact, oftentimes, it's better to want something and not have it. The wanting oftentimes is better

than the thing itself. This is oftentimes true with food. How bad you want that pizza, and then you eat the fuck out of it and you feel feel like shit, cookie dough, he's let's me down. Yeah, oftentimes it's the one thing that is more valuable. So, value it a little bit. And number two, it's okay, it's totally fine. If you do it every once in a while to enjoy yourself. I think you're judging this pretty harshly, and that may actually drive you

to have a worse relationship with these types of foods, rather than having the occasional one and not thinking twice about it, like, cool, I ate that, and it's not a big deal. You're questioning so much about why you want this, why are the people are better than you, why are the people can do this and you can't?

What the hell's wrong with me? And that state of mind may actually drive you to having this behavior be more frequent because oftentimes feeling bad about ourselves or feeling bad about something drives us to do something that makes us feel good temporarily and oftentimes it's these hyper-political foods that tend to do that.

Now, that addresses the mental and behavioral piece to this. Do you think that there could also be a possibility that this person, like if I were to look at their macro profile that they have an extremely low fat diet and therefore their body might be craving some of these fats or even sugars, maybe they're not getting very, even though it's rare, that someone's not getting very much sugar in their diet,

but maybe she's low on sugar or low on fat, and her body tends to be craving this too. She's at a possibility too. Sure, of course it's a possibility. It's hard to know without looking at your whole diet and your total calories. Like if you're eating 1200 calories a day, you're like, why am I craving food after I eat? Well, okay, because you're only eating 1200 calories a day. So that's totally true. and you're like, why am I craving food after I eat? Well, okay, because you're only eating 1200 calories a day.

So that's totally true. But here's why that may not be true. After you eat your meal, would you crave more of the meal that you just ate? Would you want to eat more of that? If the answer's yes, then your calories are probably too low. If your answer's no, I want that cookie then it's maybe something else, maybe something more emotional, psychological behind it.

So personally for myself, I experienced this, this was one of the things that I really enjoyed about when we went keto like a couple of years ago, one of the best takeaways that I had from this. So I've always been a sweet eater. I've talked about having a candy addiction from being from a kid all the way into adulthood. I've talked about ice cream, eating ice cream every single night for forever. When we went keto, I had never seen,

I had never felt myself go through what I had went through. And that was, I didn't seem to have the cravings as frequent. In fact, it was more rare than it was common for me when we are keto. Now, I think that a lot of that had to do with how satiated I was because we were eating this high protein, high, or not high protein, because keto is not high protein, but a protein rich and a high fat diet.

And so, I was satiated, and my body didn't seem to crave the carbs and sugars, like it did when carbs and sugars were allowed in the diet. So, sometimes with clients like this, if they really struggle with it, I dive into their macro breakdown and look at their macro profile. And sometimes I can make some adjustments by decreasing maybe the carbohydrate intake and increasing their healthy fats. And that really helps satiate this person and they don't tend to have the cravings as bad.

I noticed this too, because Courtney still had been struggling with the cravings at night. And like, even after dinner and we eat this nice, you know, healthy meal, but like the meats were, were very lean that she would eat. And like, there wasn't a whole lot of fat involved. So we started to increase our fat intake with that. And that really started to kind of help and gave her that sort of, you know, extra bit of, say, like, assaciated feeling that involved to where it would last a little bit longer going into the night, which was really helpful.

I noticed the same thing with the carnivore diet. That was something that I found myself, like, because I normally have a craving for, like, a peanut butter or chocolate combo. That's just, I don't know. That's just always something that's,, you know, comes and goes. And there was none of that, none of it at all. But I was craving vegetables for sure. Interesting.

Yeah, I was craving vegetables. Try this out. Eat a bigger meal. And then if you still crave the sweet, then you know it's probably not due to the fact that you're not eating enough. It's probably due to the fact that you're not eating enough. It's probably due to the fact that there's some emotional psychological component that's connected to all this. And I think a big part of it is the layers of judgment you're at.

I think your point is the most important point that you made. I think mentally and behaviorally you have to address that and understand that piece first. But sometimes too, switching up the profile of what's going on, macro nutrient wise may definitely help and assist with that. Next question is from Katherine B. Fitt. What are your opinions on Dexascans? Good to track progress or a waste of money?

How much does a Dexascan cost? Just a good question. To do one or to actually buy one? No, no, to go get a scan. Oh, nothing. 50 bucks. 50 bucks. Well, that's, I mean, like NutriShop does it for free now.

I mean, some of them do it for free. Is that a Dexa scan with a handle? Yeah, it's not a Dexa. No, it's like it. It's that's an bioelectric impedance. Yeah, that's what that is. No, that's totally different. Dexa is a totally different type of scan.

You lay down and it sort of scans your whole body, right? Yeah, Dexa is totally different. type of scan. You lay down and it sort of scans your whole body, right? That's true. Dexas totally different. It's because the bioelectric impedance is notoriously terribly inaccurate. I mean, you could throw it off. You could manipulate it. Totally, you could manipulate it in 10 minutes.

Dexas scans harder than manipulate. Here's the thing though. And none of that matters to me. They're, because here's the deal, like as trainer, especially us, and we should all be on the same page with this. We've been doing this for 20 years. 20 fucking years ago, we didn't have any of this shit. Yeah, it was way fucking hard.

I had eyes that looked at you. Yeah, it was way harder. So all of these tools are awesome. The problem with them is everybody gets so fucking hung up on the number and what it tells you and it's like it's, no, don't use it like that. Use it as a tool and a resource. And there's a lot of things that you can do that with the water, so the hydrostatic,

the dexascan, the bio-impedance. You can manipulate, you can manipulate all of them and they all have lots of room for air. Just like the Fitbit does, just like the Body Bug does, just like your Apple Watch does, they all got room for air. And everybody tends to wanna tear these things apart and talk about how shitty they are.

I think that's ridiculous. I think it's amazing that the science has come this far that we have tools like this that can assist us in our health and fitness journey. So use it accordingly. Now, if so, don't try and beat it. Don't go into it with the idea of like, I'm going to try and see if I can manipulate the numbers as much as possible. Use it as a guide to help give you feedback that you're making the right decisions along your journey. So- A Dexascans inexpensive guide, if you ask me,

I mean, you just spend 50 to 70 dollars on it. Extremely valuable to me. Yeah, I would- Extremely valuable. No, no, no, a Dexascan, here's the thing. I used to dunk for $100. Well, yeah, but okay, you did because you were a- Even when I wasn't competing, bro.

Really? So here's a how it, this is what I would do. I would use measurements, and the, I would use measurements. The scale. Yes, theference measurements, which anybody could do for free, the scale, the mirror and my performance and the gym.

Well, and here's the best measure. So here's the thing, but whatever you use, you gotta use this. Well, here's an area where we disagree then. I mean, this has been, and I know on the show, on the tracking guy and the numbers guy, and I love all that stuff. And the reason why it's been incredible for me and my clients.

I make all my clients do this. In fact, it used to be mandatory that used to go until Aaron got so goddamn booked it. No, I see you use him for everything. Yes, it was my clients. Will you hired me? The first thing you did was you went and got a hundred dollar hydrostatic way.

And it was very valuable to you. Didn't you use calipers? No. Not at all. When I was brand new, when I first started, I used calipers. to use calipers. No, not at all. When I was brand new, when I first started, I used calipers. I hated calipers. I think the room for air and that is greater.

And it's also, I'm the person doing it or they're doing it. I'd much rather have a non-biased source help do it. And all I tell them is this, don't eat, don't drink, do it at the same time. That's your job. Your job is to't drink, do it at the same time. That's your job. Your job is to do it, do it at the same time. Yeah, it's a Dexascant is a bone density. No, you can do a Dexascant for a body fat duct. That's what they're asking for. It's, yeah,

it's used for that also. That's what they're asking about it for body fat purposes. Yeah, you're not going to measure it. Unless you're measuring it for bone density changes. And a lot of the stuff that comes out is all of these tools are competing with each other. They all want your business. So they all try and put out information to shit on the other one. At the end of the day, if you do a body fat caliber,

there's plenty of room for air because a person's doing it. If you do the hydrostatic way, there's plenty of room for air. Dexican, plenty of room for air for all of them. So what you do is you do it consistently. You do it at the same time, not fed, no water, no nothing in you, and you do it,

that's your starting point, and then you follow up on it six weeks or four weeks, or whatever your timeframe is, and what you do is you go, okay, whatever diet or training regimen, or whatever I'm doing during that time, I'm gonna use this and I'm gonna compare the two. It's not, is it 3imen, or whatever I'm doing during that time, I'm going to use this and I'm going to compare the two. It's not, is it 3% up or down or wrong?

Am I going the right direction? You're looking for trends. All you're doing is you're looking for trends because the room for error could be 1% to 4%, which is pretty big. Look for trends. Look at your performance. Here's a big one. When people are tracking the progress

and they're trying to get leaner, they stop looking at their performance all of a sudden. You know, I've had people tell me, I got stronger in the gym, but I lost five pounds. What do you think I, did I lose mostly body fat? Probably if you got stronger, that's why I like measurements, and I like performance, measure your circumference, measure your waist, measure your arm, your leg, and then look how strong

and fit you feel in the gym, and just be consistent with whatever you're using, and look at those types of trends. The reason why I'm not super pro, all these complicated expensive scans, is because unless you really wanna look down to the smallest percent, who cares, average person? I average person, I can see the trend with a caliper. I can see a trend with circumference measurement. I can see a trend with other means other

than a hundred dollar body weight, underwater testing or a dexoscan. I just don't think it's necessary for most people unless you're like super anal about tracking certain things. But can you see those trends? The average person who wants to lose 15 to 20 pounds of body fat, are you gonna be able to see trends without a dexis scan or underwater weighing? Of course, absolutely. Yeah, I think too. It's a amount of frequency of using these.

Like for me, I loved using these as my clients as an initial way to really like gather as much like metrics as possible And so I tried to as much as I could to remove myself from the error involved in between kind of like you're bringing up but It was like within you know I started out like tracking I would set another one up for the month after and then the month after it was like We'd have like an Assessment day, you know where we like revisited these things, but I was doing exactly what you're saying Throughout that entire month of like well, let's check and see how we're feeling like look at pictures look at this

It's just another tool. Yeah, and if you can afford it. I see tons of items again on the the Fitbit guy I'm the fucking tracking on the I'd be fat on that stuff I love that stuff. It, to me, being a trainer who had to do all this stuff by long, long form for so many years, I have found ways to use these tools to be incredibly useful for how I change programs, change diet, and I've had a ton of success.

Now, to Salis Pointe, I mean, if you're somebody who's not into that stuff and it's actually a headache for you or it's, you know, too much or it's expensive, then by your right, you don't need any of those things. But fuck, if you can afford it and you like that stuff, the more the more tools and the more things that you have available to you, I think can only help you with that. If it's not. Well, here's where I found most value, and I'm talking about the average person. Here's where I found the most value.

It was improving to a client that their diet was making them lose muscle and not body fat. That's where I saw the most value, where I'd have a client, oh, but I lost five pounds on my green juice diet or whatever, and I do a body fat. And I do a body fat test and be like, actually your body fat percentage went up a little bit.

Huh, how's that possible? And it's always something you can refer back to when you have those metrics. Yeah, that's when I would use it, but here's the trouble that I would see clients getting into with regular testing. It's the same thing as regular weighing. They start to tie their nutrition and their

exercise to always consistently having to progress and it moves, it tends to move it away from the lifestyle of just eating healthy and being fit. And so over time, I would actually do less and less measurements with clients. It was something I would do in the beginning with the client, but after I trained them for two, three, four, five, six years, we weren't testing body fat, we weren't testing circumference, we weren't doing it as shit. It was all about the behaviors around long-term stuff. I can't help but think about the client that it was such, this is really, really recent where,

and I think I shared this on the show, she competed, and she competed without me because I told her she wasn't ready to compete. Yeah, that's exactly the point I was making. And she loses 30 pounds. If you measured her circumference wise, you measured her body fat percentage wise on calipers, you 100% would see that her body fat percentage went down.

Now, when I did, but she did the dunk at the very beginning and after her show, she did it again. And she actually went up in body fat percentage, even though she lost 30 pounds and competed on stage, and she was just blown away by it, and it was such a great tool for me to be able to say, this is what I've been trying to explain to you. Well, calipers would have shown the same thing.

It was the other one. It was the conference wouldn't have, but the calipers would have. Yeah, maybe, you know, if you would have done it correctly, where if you would have pinched in the exact same place at the same time and... Yeah, room for errors higher, of course. Right. So, this is an area, and you're talking about someone who was very stubborn and still

went on to compete without listening to me and still was being complimented. I mean, she was excited on the day she became devastated after she got her test. And I told her, it's okay, but this is what I was trying to explain to you was that just by cutting your calories drastically doing all kinds of cardio, you ended up losing as much muscle as you lost fat. Therefore, your body fat percentage went up. Yeah, that's when it's a really good tool. I'll be able to show somebody, look,

you lost weight, but it's not the kind of weight you should have lost. So, look, with that, go to mindpumpfree.com and download any of our guides. They're all absolutely free. You can also find us all on Instagram. You can just in at Mind Pump Justin, you can find me at Mind Pump Sal and you can find Adam at Mind Pump Adam. Thank you for listening to Mind Pump.

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