Mind Pump: Raw Fitness Truth - 1056: How to Maximize Muscle Growth by Lifting with a Full Range of Motion, the Role the Mind-Muscle Connection Plays in Hypertrophy, the Importance of Frequency for Muscle Development & MORE

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, M fitness part of this episode. So here's what we talked about. We start out by talking about Westworld, season three, it's coming out. You are an excited. The importance of sci-fi movies, we are all sci-fi fanat, especially Justin and I. Big time. Love that.

Starting point is 00:00:39 Then we talked about the email that anywhere fitness sent out to its members that apparently was super offensive very body shame is me excuse me can't believe it uh... then we talked about the entourage effect of cannabinoids uh... if you take hemp oil extract full spectrum that also contains cbd uh... according to the studies you'll probably get a better results than if you just take CBD alone.

Starting point is 00:01:06 The cannabinoids seem to work better together and there are terpenes that are present in the plant that work synergistically with the cannabinoids for best results. Now of course we work with NAD. It's our favorite hemp oil company and all their hemp oil products are full spectrum. So you get all the cannabinoids and the terpenes and we got a discount for you. Go to HelloNed, that's H-E-L-L-O-N-E-D.com forward sash, Mind Pump, you'll get 15% off your first purchase.

Starting point is 00:01:36 Get yourself a non-series. Then we talked about how Mind Pump live is selling out like crazy. I believe we're almost sold out in Denver, but Seattle still has some spots open that's July, so like dinosaurs and San Francisco. That's the nearest one. That's July 12th. That one has spots available. Remember the live events you get to meet Adam, Justin, myself and Doug. We do kind of like a live show for you. Answer questions. Shake your hands. We have a lot of fun, it's a lot of fun. Make sure you show up. Then we talked about Adam's new Brownie recipe.

Starting point is 00:02:09 This one did not have weed in it. It was, yeah. These are high protein brownies made with organifi, vanilla, vegan, protein powder. These sounded delicious. It was like, right bananas, you had peanut butter in there, the protein powder.

Starting point is 00:02:25 Don't give it away, he ate eight of them though. So I think he negated the health effects because he ate so many of them. Yep, that's right. Then we talked about Father's Day weekend. We had a great one. Shout out to all you involved, awesome, responsible fathers. You are very important in your kids' lives.

Starting point is 00:02:42 We talked about how Netflix is getting into the video game business. Adam thinks it's a bad idea. I think it might be a good idea. And then Netflix also starting new podcasts. That's kind of interesting. Oh, by the way, if you want to get your own or GANIFI protein powder, so you can make brownies like Adam,

Starting point is 00:03:00 make sure you go to organifi.com, forward slash mind pump, and use the code Mind Pump for 20% off. And also, if you want to signify.com, forward slash MindPump, and use the code MindPump for 20% off. And also, if you want to sign up for that San Francisco event, go to MindPumpLive.com. You can also sign up for the other events, but I think they're all selling out quick, so go check it out right now. Then we get an indigenous portion of this episode. The first question for exercises like dumbbell bench press, is it better to straighten your arms out at the top, or should you stop just short of that to keep constant tension like bodybuilder say you should.

Starting point is 00:03:31 So we discussed in debate the benefits of doing full range of motion versus stopping just short of lockout. Next question, how important is the mind muscle connection for muscle growth, aka hypertrophy. Next question, can we explain the benefits of lifting strange items like heavy bags or slam balls compared to barbells and dumbbells? Is there a benefit to lifting these unconventional objects when it comes to muscle building? And the final question, do we suggest doing daily work on a muscle group like daily core work to help with development of weak areas? The short answer is yes, but you'll have to listen to the episode to find out why daily work can be effective to bringing up lagging body parts also this month

Starting point is 00:04:18 Maps strong one of our most effective muscle building and metabolism boosting programs is 50% off. This is the only month we're gonna be running this promotion. Here's what you do to get maps strong Go to maps strong comm MAPS STRNG comm and use the code strong 50 STRNG 50 for the discount Teacher five zero for the discount. T-shirt, and it's T-shirt, oh, she ain't dug, you know it's my favorite time of the week. Ooh. Oh, sad.

Starting point is 00:04:52 So we have four winners in iTunes and three for Facebook. The winners are for iTunes, Kylie Adams, Steelers, J.M.B. Pat P05 and Heath Fulmer for Facebook. Go Heath. Have Sean T. St. John, Megan Collier, Dynan, Van Gorkham, all of you are winners. Send the name I just read to iTunes at mindpumpmedia.com. Send your shirt size, your shipping address, and include your your Instagram handle and we'll get that shirt right out. Yeah, it sounds like a vampire I think if I'm going to get on with my life. I'm going to have to find something someone

Starting point is 00:05:39 Real to me so now oh Yeah real. Do you need some now? Oh yeah. Oh, so he me first. Wow. Dude, tell me, okay, so I'm watching that. I didn't even know it was West where I was with Katrina and we were, I don't know what we were getting ready to watch, but we were watching something on TV. And that preview came up and I'm like, I was like, I was like, it sucked me in because I was like, oh, this looks kind of cool.

Starting point is 00:06:06 I haven't seen it. Yeah, it looks like a brand new sci-fi movie that looks awesome. Right. And then all city goes westworld three. And I'm like, wait a minute. I had to replay it. Because you can get the girl at the very end who is the main character for all the westworlds.

Starting point is 00:06:17 I love when TV shows do this where I was just talking to Doug Offair about one of my all-time favorite TV shows, which was a series, which was The Wire. And I love when they like, they take a show and they completely like change. Reinvent themselves. Right. Yeah, completely change the setting and the scene and add a ton of new characters, but still tie it into the storyline somehow.

Starting point is 00:06:40 Yeah. It just makes it way more interesting because I find it really difficult for shows sometimes to go, you know, season four and five and six and beyond. Then you just kind of feel like, how many times you guys watch the season and end or a show and then right around season four or five, you're like, I know what's going to happen. Yeah, it's the same story, but you have different. You know what I'm saying? It's like, you know but you have different you know I'm saying it's like you know it you can I haven't I've only watched two episodes of the first season so I don't watch the Westworld But I but this one looks interesting it looks I you of all people I can't believe you didn't get into Westworld

Starting point is 00:07:14 I thought for sure you were gonna get into it. No, I didn't because you will you loved X Machi Machina Yeah, yeah, it makes yeah, I love that movie. Yeah, I know it's all about it's a bit kind of along that I mean I didn't give it a chance I know it's all about, it's kind of along that. I mean, I didn't give it a chance, I didn't watch more than a couple episodes, so I'm sure if I gave it a chance, I'd get sucked in. But I like that, the setting there, this looks kind of interesting.

Starting point is 00:07:34 It's cool. Sci-fi setting. Yeah, no, it's cool, because I mean, they've already established that they've created this like, enormous world somewhere, and like there's no backstory on it completely in terms of like how that all was constructed and all that.

Starting point is 00:07:47 But there's still, in adjacent to that, an entire world that exists. And so they just pulled you right out of that world you knew into a whole new experience. Do you guys know when the original Westworld movie was made? You know, 70s? I think it was 70s or 80s, if I'm not mistaken.

Starting point is 00:08:03 Yeah, blue was 70s. Think about how brilliant of a concept that was back then. Oh, yeah. That they came up with. Have you, did you actually watch it? I watched it once when I was younger. Have you seen it? No, no, I'm curious to watch it now.

Starting point is 00:08:13 It's got this one dude that becomes the bad guy, you know, robot or whatever. But brilliant, the thing I love about sci-fi movies the most is that oftentimes they predict kind of what, I mean, obviously, they try to predict as well as they can, but some elements tend to be true, or there's a lot of things that ring true in what they're trying to predict, which is kind of interesting.

Starting point is 00:08:36 Well, I think 1973, I love science fiction because it's a thought experiment. It's really like, it's trying to take ideas of how we're trying so hard to advance and seeing where that ends up. And so then you're trying to visualize that and display that. And you know, the ones that are good to me are the ones that are a forewarning, are the ones that really are a reflection of society and like some of the fucked up ways that we could totally mess this all up. And then also ways that we could totally mess this all up and then also ways that we could Save ourselves for this. If they do a good job sci-fi movies can really affect me

Starting point is 00:09:10 Do you want to know what movie affected me? Maybe the most and it wasn't even meant to be a sci-fi movie, but it was if you really think about it Don't never guess. Ghostbusters. No Ghostbusters. No. Yeah. Just picking around. Who are you gonna call? Who are you gonna call?

Starting point is 00:09:25 Who are you gonna call? Good guess. Yes, man. You're like, dude, yeah, you got it. You know, you know, a movie really affected me, and it wasn't even meant to be this way, but it was, was Wally, the cartoon Wally. Well, I get that.

Starting point is 00:09:40 Did you watch that? Yeah, I mean, I watched it after you, after you guys referenced it on the show. Yeah, I give such a cute movie all of the stuff took my kids to watch it, but as I'm watching it, I'm like, fuck, with all these super obese people and these little floating chairs looking at the screens, not talking to each other. Yeah. And then they fall out of their chairs and they can't get out of the room.

Starting point is 00:09:58 Oh, it's an ultimate rascal scooter. Oh, yeah. Well, yeah, we're not too far off as some of that reality. That's what I'm saying. So it's, you know, good sci-fi movies will do that. They'll make me like really, they'll really affect me, you know? Yeah, it's funny. Like, I was watching over the weekend, like, on Father's Day,

Starting point is 00:10:15 they had this like, all these movies that were showing and one of them was Willy Wonka, like the old one. Yeah. And it was interesting to see, like, how they depicted, like, these shitty kids, you know, and like, like, really, like, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, they depicted like these shitty kids, you know, and like like really like the Umpalupa's had songs about them and like, you know, made points that like you don't want to be this rotten kid or you don't want to be this kid That's like always like eating sweets and getting fat as fuck and you know, it's like TV kid. I can't even say that anymore Do you know what I'm saying like it's so obvious, but it's so, like, overplayed

Starting point is 00:10:47 by everybody's sensitive feelings and bullshit. Yeah, no, that was a good one because they had all the, they had the kid that was the spoiled brat, that was the girl. What was her name? Violet. Violet. Vruka Salt.

Starting point is 00:10:58 Vruka Salt. Yeah, yeah. Violet. They did a turning violet. Each one of the kids depicted like a negative characteristic, right? Isn't that what it is? Yeah, some like that. Like, there was, there was a kid, the girl that just, ta-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da-da- just wanted to insert himself and everything. Oh, I'm gonna do that. And he became the first kid to get in the TV

Starting point is 00:11:27 and then travel until you turn tiny and all this. Yeah, it was interesting to see how they were depicting these traits of kids and how to not act that way. And the songs were so good. What do you do if your kid is up, Brad? He's up, Brad. Kill my hat. Yeah, love it.

Starting point is 00:11:44 I love that, frickin' movie. Your kid is up, Brett. He's up, Brett. Yeah. Yeah. You're on my hat. Yeah. I love that freaking movie. There's a candy store in, is it in Los Gatos? I think it's in Los Gatos or Campbell. And when you walk in there, of course, it's candy stores, it's candy everywhere. But they have Willy Wonka on constant loop. Oh yeah.

Starting point is 00:12:02 Which, if you're a visiting customer's cool, could you imagine working there? That'd be hell. It's all, it's all always. It's just constant. Imagine hearing the Oopalupas constantly. I'd go psychotic. Get me the fucking place.

Starting point is 00:12:15 Dude, you probably eat all the candy to cope. And it's funny because these old movies too, they always have one sort of weird psychedelic trip, right? Like they always would insert, even in Disney movies, they did this a lot. But like, yeah, so he's going in through this tunnel and then all of a sudden, all these weird fucked up like imagery just started popping up and you're like,

Starting point is 00:12:35 what is this? Time of the times. Yeah, it was. Psychedelics. Speaking of people getting offended easily, which, you know, this is the worst time in history for that. It's insane. Yeah, anytime fitness, so I read this article,

Starting point is 00:12:48 anytime fitness sent out this email, or one of the franchises sent out an email, and immediately everybody got pissed off, or a lot of people got pissed off because it was body shaming by this particular email. I wanna try and find the email so I can read it to you. Okay, here we go. Did you already read it?

Starting point is 00:13:04 I've already said, you know, fat kids. No, it says something I had addressed. Warm days, it says warm days of summer ahead. And then urged members to think about spending time at the beach or lake with family and friends. So it says shorts bathing suits flip flops. The smell of suntan lotion and lots of pictures of you that will be posted online forever.

Starting point is 00:13:23 Lots of sucking in, side turns, skinny arm posts, and God forbid a side pick while sitting down. Take your hand and grab the excess you have on your waist. Can you pinch it? Can you grab it? Well, I wanna call it what it is, fat. That cause an uproar. Oh wow.

Starting point is 00:13:40 What? Yeah, I know. What? I was reading it and I'm like, where's that offensive work? Yes, it's of Jim. You get an email from a Jim. Oh dear you.

Starting point is 00:13:52 Hey, you, you know, grab yourself, do you have body fat? Hey come join our gym. Here's the thing about offensive, people getting offended all the time. It's, I can see if it's directed at, like if I was talking to an overweight person specifically, and I'm looking at them, I'm like, grab your belly.

Starting point is 00:14:07 You need sensitive, especially if they're trying to change themselves. Totally different, it's an email, it's a broad email. Like if I say a word on the podcast, that's offensive to somebody, if I see that person in front of me, it's gonna be very different. I'm not gonna say it directly to that person because I know it's a thing, but I'm saying it out

Starting point is 00:14:23 into the general whatever, it's just getting silly, because I know it's a fan, but I'm saying it out into the general, whatever. It's just getting silly, but people got all offended about that. I was reading the email, and I'm like, it's kind of a good email. Yeah, yeah, yeah, yeah. It's kind of nails it. I said it over to the marketing department.

Starting point is 00:14:34 Dude, I don't know if I would- I think we'll rerun it, yeah. I don't know if I would have made it as a gym manager today. You know what I mean? Some of the stuff I used to post on my phone, how do you, how do you even communicate to people in the world? Well, you remember when Mark talked about the, you must want to change the billboard.

Starting point is 00:14:47 The billboard. The billboard with the aliens. They'll take the fat ones first. Did you imagine what that would do now? Oh, my God. Now, that was back in 2000. I want to say what was that? I was like, oh, one or 2000.

Starting point is 00:14:57 2000 or something like that. Yeah. And the billboard said it had a picture of an alien on it with like a flying saucer and said, when they come, they'll eat the fat ones first. And people got so mad about that back then. But today I couldn't even imagine. They'd probably cause a riot. Oh yeah.

Starting point is 00:15:11 So I would I wonder something? And I don't know how brilliant the person was at any time fitness, but I definitely think that it can't be a bad strategy to do some shit that's borderline offensive that it's gonna cause all these people in up war, because here we are on a podcast, talking about it right now. We can't be the only people talking about it right now.

Starting point is 00:15:31 Well, I think, yeah, that's a great point. I think that more, this is gonna have to happen more in order for anything to change, really, is to push back. And it is gonna offend people. It is gonna, people are gonna get pissed off, and then they're gonna eventually realize, oh, we're just overreacting.

Starting point is 00:15:48 It's been ridiculous. Yeah, because what ends up happening is the people who flourish in this kind of environment, you're either so afraid to say anything and so you're always constantly trying to change what you're saying to sound like you're whatever or assholes, assholes who just point, they do it on purpose and they don't even care.

Starting point is 00:16:06 It's kind of a weird environment. I'm not sure how this is all gonna play out, but this whole like outrage culture about everything. I was talking to one of my cousins, he's super crass, and he's like, yeah, we just need like a plague or something. I'm like, what? Oh my gosh.

Starting point is 00:16:22 He goes, here we go. Yeah, here we go. He goes, life is too what? He goes, oh my gosh. He goes, here we go. Yeah, here we go. He goes, it's just, he goes, life is too easy. He goes, we need some hard shit so people, stop focusing on this bullshit. You know what I mean? We need like some real shit happening. Well, so that's the, to that point,

Starting point is 00:16:36 that makes me worry because I think we're still heading in the direction of things getting easier and easier and easier and easier and more free and more, you know, like, and everybody getting to have it to where it gets to challenge Yeah, so you you almost think it's going to get worse Oh, yeah, because everybody expects to get things now the way technology is moving and making our lives like super seamless and easy And yeah, we have to like create struggle Well, so I thought this is like the first sign of that right?

Starting point is 00:17:00 We were like trying to create conflict that doesn't exist. Oh, dude You ever watch old stand-up comedy from like the 70s and 80s and 90s? I don't know if they would fly today You watch you dude. I mean Richard prior. That's why I love watching these old movies bro go go watch Eddie Murphy Which one was it was it delirious or well raw or delirious? Oh, dude He's he's saying stuff and you're just like whoa, that would get you would get destroyed today Right in fact, I wouldn't be surprised if somebody doesn't pull clips from that at some point just to fuck with him You know not realizing the context or whatever and be like you said this or he said that you know I mean they're not even touchable anymore. Oh anyway

Starting point is 00:17:38 Another cool another article I read that's better than that one. That was a dumb one Which you know CBD is getting like insane right now. We've talked about this on the podcast just time and time again. I, in fact, almost weekly, someone is sending me a picture of a new product that through CBD in there, whether it's toothpaste or cereal, ice cream or, you know, face product. Face product. It's like, why are they adding CBD to everything? Well, I wanted to talk about something that scientists have identified known as the

Starting point is 00:18:16 entourage effect that we've witnessed and studies done on cannabis in particular, but also on the hemp plant. And that is that when all of the whole plant extract is present, when there are not just the most important cannabinoid, like CBD, for example, when it's combined with other cannabinoids that come with the plant and the terpenes that are in the plant as well,

Starting point is 00:18:44 terpenes that would give the plant, well, terpenes that would give the plant its smell and whatever. And other compounds, it just seems to work much better. They're finding that a lot of these cannabinoids enhance each other's ability to do what they're supposed to do or do the beneficial things. And so we're finding that the whole plant extract is far superior. I was reading an article on THC, for example, and THC has, we've known of its medicinal properties for a long time. There's a, we've sold THC purified synthetic THC as medicine for a long time. But when you look at the reports of people using THC and getting negative effects, far higher than when people use THC in combination

Starting point is 00:19:27 with the whole plant extract. Like the side effects of things like paranoia and anxiety are far higher with just THC than they are with the, when all the other cannabinoids are present, even when the THC amount is the same. This is true for CBD as well. We're starting to see studies showing that just taking CBD may have some beneficial effects for things like anxiety,

Starting point is 00:19:53 but what seems to work even better is if it's present with all these other cannabinoids and terpenes that seem to make it have much more balanced and effective effect on people, which is kind of cool. So when you say that because you need to have some THC in there when like the hemp product that we talk about, does that have that included too? No, no, no, not that it needs THC,

Starting point is 00:20:18 but it has a full spectrum of cannabinoids that comes with the plant. So Ned's hemp oil extract is full spectrum hemp oil, meaning, and now hemp is low in THC. So hemp is from the same family as marijuana. It's just very, very low in THC. And to be legally grown in the US, it has to be below a certain amount of THC.

Starting point is 00:20:40 So if you were to smoke hemp, you wouldn't, you wouldn't get any psychoactive effects. It doesn't have, but it has all the other cannabinoids in there, including, of course, the popular one known as CBD, and it's got all the turpines. And so Ned's product is full spectrum hempoil extract. It's not just CBD, it's not just CBC or CBG or all these other cannabinoids that have all these effects. It's all of them. And when we first worked with them, you know, I asked them for the lab reports, when they

Starting point is 00:21:11 would send me these independent lab reports, they would show concentrations of CBD, but you would also see how many other, all the other cannabinoids that are present in there as well, which is probably why anecdotally, it's worked the best for people. Cause I've used, I've been using CBD for years now when I realized that it helped me with my gut issues. And I've used it in different forms. I've used it in full plant, you know,

Starting point is 00:21:38 we're back in the day I would go, this is before you could buy hemp oil extract. I would have to go get medicinal marijuana card. I'd go to the dispensary and I'd buy high CBD low THC cannabis and that would work really well. And then when CBD became popular, people were just extracting CBD. So you could just buy pure CBD.

Starting point is 00:22:00 And every time I would take pure CBD, it wouldn't give me the same beneficial effect as the whole plant. I just noticed the better effect from it. Same thing with the hemp products. A lot of people are saying, oh my God, the net, I feel it works better. Part of it may be that it actually has CBD

Starting point is 00:22:19 because other products are full of shit. The other part of it is just, it's full spectrum, it's quality, it's got all that other stuff in there. So, for people who are doing research on this, a smart thing to do would be go online and look up the, look up cannabinoid entourage effect and look at what the science is saying and the science is really pointing to the fact that for best effects you kind of want this full spectrum of cannabinoids. You don't just want the one that, you know, you think it's going to give you the best

Starting point is 00:22:47 of them. Now, what is your actual cadence and usage of it look like right now? Because I feel like good old fitness industry is turning this into America's number one and most expensive post workout. There's a loading sequence. Post workout regimen. I mean, you got all these fitness gurus that are now promoting it so much that it's like, you know, oh, it's so great for recovery

Starting point is 00:23:11 and so post recovery, you know, they're dropping it in their mouth and they're showing after the workout and the way that we've ritualized pre workouts, we are now seeing this try to get ritualized into a post workout thing because it helps facilitate recovery, but we're talking about something that's a really expensive tool that you're using to try and build more muscle. What's your thoughts on that? No, I think it's silly. I think if you, here's how I use it.

Starting point is 00:23:36 I use it when, so there's a few different ways I'll use the Hempoil Extract. One way is if I'm going to take a large dose of stimulants, like if I'm going to take a big dose of caffeine, I like to take theine with the caffeine and I'll use the hemp oil extract. One way is if I'm gonna take a large dose of stimulants, like if I'm gonna take a big dose of caffeine, I like to take theinein with the caffeine and I'll throw other things on top of it, the hemp oil being one of my favorites. When I combine that with caffeine, let's say I'm gonna go write a blog.

Starting point is 00:23:58 You know, I need to go write a thousand word blog, so I'm like, okay, I wanna kind of be focused. I'll have coffee or just caffeine pill, thinning and CBD and it gives me this nice constant kind of stimulant effect. The other way I use it is if it's getting close to bedtime and I feel a bit worked up and I know like okay it's nine o'clock I'm gonna try and be in bed by 10 and I am just wired. Not tired, I'm just not tired at all. And I know I need to work at wake up tomorrow at 6 a.m.,

Starting point is 00:24:28 or 5 a.m., or whatever. Then I'll take some CBD kind of as an enziolytic it tends to calm me down and then I can get to sleep. I don't use it every night. I don't think sleep aids should be used any night every night regardless of what they are. I think it could develop a bad pattern. But if I'm feeling especially wired, then I'll use it.

Starting point is 00:24:45 And then the other way I use it, and this is again my own anecdote, is my gut health is far better than it was 10 years ago when I had to do this regular routine of it. Now, if I start to notice I'm getting gut issues, and it's not from food, like I didn't just eat dairy or I didn't just eat a bunch of sugar, and I'm eating normal, and yet I'm starting to get

Starting point is 00:25:07 some gut issues, and I can't really pinpoint what's going on, then I'll start using CBD regularly because for me, it seems to have anti-inflammatory effect on my gut, so I use it as needed, not as a, now somebody may, look, the people who use CBD medicinal like kids with epilepsy, they have to use it every day. Yeah, that's totally different.

Starting point is 00:25:29 Totally different. Yeah, he's, that's not the bodybuilder kid who's trying to add five pounds of muscle, so he takes it after every work. There's very little, there's almost nothing that I think someone should take every single day. You know what I'm saying? Right. Even creatine, the most widely studied and supported supplement ever when it comes to

Starting point is 00:25:48 athletic performance, even that I think every single day is overkill. I think taking it on the days you work out is sufficient. You don't need to take it every day. I don't really think there's much of anything that I recommend. Is there anything you can think of that you think so much should take on an every single day basis? I don't. It's kind of as needed. Water. Yeah. Toothpaste. Yeah.

Starting point is 00:26:07 You should brush your teeth every day. Every day. Yeah. Yeah. Don't skip a day. You guys ever heard of toothbrushing fasting? No, you haven't. Hunter Gather. Yeah. We don't want to hang out with you if you're that guy. I'm going to sell me on this. I'll make a case for her. You know, Hunter Gather is never brush your teeth. No. No. Stop it all this. I make a case for right now. You know, hunter gathers never brushed your teeth. No, no, stop it all this. Well, speaking of net, I'm excited. I'm actually really excited

Starting point is 00:26:30 about Denver because our event that we're having out there, it's actually selling out faster than the other events, which I wouldn't see. I would have never thought that. I know, I think San Francisco is a little over three quarters full right now. Seattle is almost all the way full and Denver is damn near sold out already. And that's the, I think that's the furthest one away is the Denver one. Wow. Do you know if we'll be able to see Ned's facility while we're there? Is that, I mean, we're definitely doing the live event, but that they're putting on for us. That's a good question.

Starting point is 00:27:00 And I think Taylor and Breonna are on the actual schedule of like what how many days were there for what else we're doing besides the live event. Well definitely be awesome either way I've never been to Colorado so I'm looking forward to it. I'm excited. Colorado I heard is an amazing place. Beautiful. Yeah you lived there for a second.

Starting point is 00:27:21 I mean I totally got picked on though. Yeah so I got like bad taste. Yeah so I don't like the people, right? I don't mean like, oh man. They're different now, they grew up. You were too brown. No, I was a kid. Too brown for them.

Starting point is 00:27:34 I was only in seventh grade, eighth grade there. And I got bullied and picked on. And my mom pulled me out of the school after the basketball season. So I played the basketball season and then after the basketball season was over, she pulled me out and I homeschooled for the rest of the year. So of course, as a young kid, I have this idea that Colorado people are mean to California kids, right? But that's obviously an over-genalization and I don't think that.

Starting point is 00:28:04 But that's how I probably felt as a kid on the... But what I do remember of the state, even though I... I have to give you hugs. I did. Right on the demandatory. What I did remember was it's one of the most beautiful states that I've ever been. It's either green or white.

Starting point is 00:28:21 It's all like the colors are beautiful. And then the fall is amazing too. But I mean it doesn't have this California we have like this you know a couple dead months I feel like when it gets really really hot like right now and juice turn kind of brown and the fires and then we get back to normal. Yeah that's kind of like we kind of go through that in California. Colorado is just it's just either rolling beautiful green hills and green trees or it's beautiful snow It seems like I said call Colorado is there's a few places in the US that that work because California is bleeding residents

Starting point is 00:28:54 Faster than it has in a long time. Yeah, and it's one of the that's one of the places that California Going to Idaho is is getting crazier Austin Texas. Yeah, Texas is one of them. Colorado's another one Seattle too right? Yeah, the people are going there. And it's funny that people are of those places are getting pissed off because like you When you don't come here and ruin our state. That's how I felt as a kid coming to Colorado's that's they already kind of had that stigma like oh you told them you're from California It's like we don't want you here. Yeah. Yeah. Yeah. I'm excited to go there man And it's it's I've only heard good things about that place and the fact that we're

Starting point is 00:29:32 Selling out first there with our tickets just goes a show that they're probably awesome. Yeah What's up with legalized weed? Yeah, what's up with our what's up with our local Californians not filling up as fast as I know where you at, where are you at? San Francisco, I would have thought that that would have sold out right away. One, it's the most recent, too. It's closest to us, so I would think local. It just goes to show that it's interesting where our audience is at.

Starting point is 00:29:53 It's not necessarily focused in the Bay Area where you would think that we're more known because we've been in the gyms here for the last two decades. It was too local, maybe. I don't know. Yeah. Dude, tell me about the brownies that you were talking about. Oh, yeah. Did I crush last night?

Starting point is 00:30:09 So you know, it's another example to examples of like how we use our brands, right? Like this is, I love doing this every now and then. I'll tell Katrina that, you know, I've got a sweet tooth or whatever and she'll get on like, organize blog and start looking up all their different recipes. And so last night she made me their brownies. So I'll shoot you, and I try and do this. And so as much as I can, I know I don't.

Starting point is 00:30:34 Is there any dairy in these besides butter? No. No, so this is. Oh, perfect. Three over ripe bananas, a half a cup of peanut butter, two tablespoons of unsweetened cocoa powder, and two scoops of organifive and animal protein. And it makes a nice little batch of it.

Starting point is 00:30:50 To just a cup please. Yeah, they were bomb. They were really good. And you ate the whole idea. They aren't designed to do that. You're not supposed to do that, but I was, man, they were pretty, I didn't have all of them.

Starting point is 00:31:03 She had like two. So she had like two of them. How many total? I don't have all of them. She had like two, so she had like two of them. How many total? I don't know, maybe eight. Yeah. It's been brown. It were massive brownies, they were little. Like a kid, you had like brownie crumbs all over your face.

Starting point is 00:31:13 I was, I was watching, watching. It's got protein in them. No. Yeah, that's all I justifying. I needed the protein. Oh, dude, I didn't even ask you guys, like how was your father's day? Oh, it was great.

Starting point is 00:31:23 Yeah, what'd you do? Barbecue into the beach. We actually had my nephew with us the whole weekend. And so it was kind of funny. It was, he's three years old and just potty training. And I was like, oh my God, it's just like, what, it's just as far as the day so I gotta pretend to be like, you know,

Starting point is 00:31:40 father of a toddler again, you know. It was great. I mean, that a great time, because they're all playing and everything. But it was just kind of know. It was great, I mean, that a great time because they're all playing and everything, but it was just kind of funny. It was like, three, I'm good dude, two, I'm like, I got down, three is a whole nother challenge to manage.

Starting point is 00:31:54 So hard. Yeah, how about you, ready for that? This is your first like, yeah. Yeah, I guess, I guess I actually wasn't even anticipating for me to be celebrating it, because I mean, Max miss is not here, but I guess I qualify as a father already. And so I got your honorary dude, I got, you know, breakfast made in bed in the morning.

Starting point is 00:32:14 I got a father's day present from my girl. I got a father's day present from my mother and mother. I mean, I got, I was like, I could get used to these presents in June. If someone would told me that, I might have had a kid a little sooner. Yeah. I think I didn't know it was going to be down, get was like I could get used to these presents in June if someone would told me that I might have a kid a little sooner Yeah, I think I didn't know it was gonna be down get down like that. They mean that we and then all that whole reason why you become a dad It is get the gas I guess I'm not a deal your son's like dad. Why did you have me? Dad want a gift in the new computer

Starting point is 00:32:42 No, but I got a new pillow and I got a new lunch box. You guys are going to make fun of me for the lunch box. Did you really? It's amazing though. I loved it. Yeah, Courtney got me new pillow. I don't know why, but the pillow. True all.

Starting point is 00:32:55 Yeah, she's like, you're pillow smells. I think you need a new one. Yeah. Okay. Thanks. The other ones get soggy. I was getting emotional this father's. That's why I did that post with you guys.

Starting point is 00:33:04 I was really feeling super grateful and blessed to be surrounded by such incredible examples of dads. And you guys know my kids are at a country right now that are in Italy with their mom. Right. Boo. What day are you on right now? How many days?

Starting point is 00:33:18 Dude, I'm, this is right before Fathers Day. A little bit over a week. So I wanna know when it hits the longest ever. This is it? Yeah. So what day was that when it hits the longest ever. This is it? Yeah. So what day was that when it reached that? That's what I'm curious. You've obviously had three day, five days.

Starting point is 00:33:29 She's been at her house for a week. We think probably today or tomorrow. Like I almost never go without seeing my kids for at least a couple. So even when they're with their mom, cause we do dual custody, right? So they're one week on, one week off. You still take them to, I pick them up from school.

Starting point is 00:33:45 We're practice. Yeah, so I see them, still I see them at least, you know, I don't go out two days without seeing them. So, and then the fact that they're, I know that they're gone and out of the country and the fact that I know that they're gonna go out of reach, like it's that far. And they're gone for a while, you know.

Starting point is 00:34:00 I remember my ex, her family has a home there. She's from there, so they don't just go for a week or two, they go for like a month. So I'm not gonna, so they FaceTime me. And, oh man, it's hard. I didn't realize, I knew I'd miss them, but man, it's really, really tough. Well, yeah, I could, I mean,

Starting point is 00:34:16 that on top of it being Father's Day too, like in their, their, that remote for me, like I could tell, yeah, that would be, that would be tough. Well, it's funny, because I FaceTime I'm every morning, right? Because it's a time difference. So on the way to work, I'll FaceTime,

Starting point is 00:34:28 and I was, you know, on the thing with them, and I FaceTime, my son answers the phone, and him and his sister are playing video games, because they got my son bought a Nintendo Switch to bring over there. So they're playing Nintendo, and I'm talking to him, and I was kind of, and this is the thing that's apparent, you'll talk to your kid,

Starting point is 00:34:45 and they're gonna be preoccupied or whatever. You can't take a personal. You wanna take a personal. Yeah. You know what I mean, you're not paying attention, whatever. So they did that, and so then I hung up the phone, and I was kinda like, little hurt, like, fuck man.

Starting point is 00:34:56 I really, not really paying attention to me or whatever. And then, you know, 10 minutes later, I get a video from them, because I think that they realize that they hurt my feelings a little bit. They're like, hi, we're sorry we were rude, we love you and we're gonna pay attention. I'm like, oh man. Oh, you got me.

Starting point is 00:35:12 It kills me. No, but I was feeling just super grateful because I was at, I think I told you guys about this. The church I've been going to, the guy does these incredible talks or whatever. And he was talking about fathers in particular, and the importance of fathers in the home, and he's rattling off all these statistics.

Starting point is 00:35:34 We've talked a lot about these statistics. Like if a father's not present in their child's life, like the odds of them not being successful, going to jail, not doing well in school, not having a good life, committing suicide, doing drug. It's just absolutely insane. And it's sad that I think the statistic

Starting point is 00:35:51 is 43% of children are raised without their father. They're just not present in their lives. And so he was talking about the importance of that. And he was also talking about studies showing what kind of parenting style creates the best results. talking about, you know, the importance of that. And he was also talking about studies showing what kind of parenting style creates the best results. I saw Jessica posting about that. Yes, really fascinating.

Starting point is 00:36:12 Yes, so it's this chart, it's like this, this four quadrant chart. And then the upper right quadrant is high discipline, high love. So fathers who show lots of love, lots of connection, but also have good structure. There's authoritative. Then underneath that is low love, high discipline. And that's authoritarian. That's like a dad who doesn't show a lot of love and affection. But just does that. Yeah. Then on the top left one was a permissive dad who's very loving and whatever but not very disciplined. And then in the bottom left was neglectful. He's neither, neither

Starting point is 00:36:51 discipline nor. And so he's going over which one, you know, gives you the best effect. And it's obviously the dad who's just who's very disciplined, structured, but also very loving. And he was talking about how it's not common. I'm thinking to myself, like, yes, statistically 43% of kids without dads, that leaves 60, just under 60 kids with dads, what percentage of them have a dad that's super involved, not passive,

Starting point is 00:37:17 where he just comes home from work and watches TV and doesn't not involve or who's just a dictator. What percentage of dads are actually super involved, but also care enough to be involved in life and have that discipline. And I was thinking, it can't be that much. And the reason why I was feeling blessed

Starting point is 00:37:36 is because the dads that I know are like that, like Justin's like that, Doug's like that. And Adam for sure is gonna be like that kind of dad. So I was just very grateful to have those. Yeah, well, and it's good to be surrounded by that, dogs like that, and Adam for sure is gonna be like that kind of dad, so I was just very grateful to have those. Yeah, well, and it's good to be surrounded by that, because you start to pick up on the people around. Well, yeah, no, absolutely. I mean, I truly believe that you're an average

Starting point is 00:37:54 of the five people you spend the most time with, so choose wisely, right? Yeah, that's really, really cool. You know, terrible transition, but I wanted to share an article that I read on Netflix. So Netflix, we talked about how they are getting into, they're going to release the Coke. What was it? Oh, the classic? Yeah, not the classic, the new Coke, right?

Starting point is 00:38:19 Yeah, new Coke, right? Wasn't it? New Coke is what they call it, and they are going to pair it with Stranger Things when it launches. Oh, I remember Yeah, so they just released news that they're going to actually create a video game So Netflix is going to dabble in the video gaming world and it's going to be stranger things Is it gonna be like a like an actually piece like a game the game that you buy or free? No, I'm assuming it'll be a streaming service now. What I don't know. Yeah, you play it

Starting point is 00:38:44 See you stream it. I'm sure and play with like a remote service. Now what I don't know, yeah, you play it. You stream it, I'm sure, and play with like a remote control. I don't know. I don't know. Or it could be on a platform. What I don't know by from the article is where it will live, how much it will cost those details. Sounds like the easiest way for them to do that would be to make an app where they would like have the game live there and you would just play on your phone. Maybe, but what I'm curious from you guys and what your thoughts on the potential success or lack thereof of them doing that. So forget how they're gonna play it.

Starting point is 00:39:13 Say that it's the most optimal place, however you would want it. Whether it be in a nap or a video game that you use through Xbox or you can play it through your remote, I don't give a shit where it's on. I know, I mean, they're making a lot of moves right now to compete with everybody. I mean, they're obviously a lot of moves right now to compete with everybody. I mean, they're obviously saw all those moves Disney was making and so I could see them

Starting point is 00:39:30 like really trying to kind of dabble in different directions. I also saw them making moves in the podcasting direction. I think it's smart. I think it's a smart move because one thing that we learned with video games, not that long ago, because for a while there, when you were making video games, if you were a company that made games,

Starting point is 00:39:47 and you were trying to be competitive, the way you won the market was by making the best graphics, the best game, it had the best interface, it was just the most advanced, awesome game. And what we learned when apps came out, and people were playing simple, stupid games on their phone where you pop bubbles or you like, those games went viral. And so what we learned was that in order to make a game that goes viral, it doesn't have

Starting point is 00:40:14 to be the Xbox game or the PlayStation game. It could be a simple game that just kind of catchy. I think too, like what they did really well with Stranger Things is the nostalgia of everything, right? They've captured that time period where our generation and maybe a little bit above and below our generation really loved that whole nostalgia piece to it where they could create like a pixelated game and have that kind of feel like,

Starting point is 00:40:42 you know, like an Atari version. Exactly, but I think that would might do well. So, I think it's a terrible idea. Yeah, so I'm glad you guys took that position because I think it's a terrible idea. I think it's gonna flop. I think that it's a terrible market to try and get into right now.

Starting point is 00:40:58 Yeah, I think the video gaming industry in general is declining because of things like you pointed out like apps are just too easy, too easy, and more people are on their phones like that. So I think already trying to get into a market where they don't have real market share, I think is already challenging enough. It's an expensive venture for them to do. And we have examples of companies like them trying to do this in failing miserably.

Starting point is 00:41:25 For example, Nike, yeah, Nike, name me a Disney video game that you guys are aware of and I'll tell you that they've made tons but you've never heard of any of them because none of them did anything really. They were all flops. They tried to take an audience that was in love with Nemo and make a video game out of it and then hopefully that would carry over in the video game world and take off and they were all flops.

Starting point is 00:41:49 But are they, I don't know what their strategy is, this is an article you read I'm assuming. Did they say that they're trying to compete in the video game market or they're just trying to create video games? You always are, like a console. I'm curious. You always are.

Starting point is 00:42:04 I mean, if you're gonna get, you don't get into a, you don't move out of your, your lane to get into another lane, to not compete and do well, right? I mean, you want some of the market share. Yeah, but what I mean is, it's too expensive to just compliment your business.

Starting point is 00:42:19 What I mean is, are they selling the game or is it free game? They're gonna try and monetize it. Obviously, they're gonna try and monetize it. It would be too otherwise, why would you even try and do that? It doesn? Obviously they're gonna try and monetize it. Obviously they're gonna try and monetize it. It would be two, otherwise why would you even try and do that? It doesn't make sense to even try and do that unless you're trying to make money off of it.

Starting point is 00:42:30 It's one of the same way Disney did. So Disney, you would sell the rights to it, right? So that's in a Netflix original series. So Netflix owns the rights to change your things. So then what you do is you license the rights to stranger things to like Xbox to make a stranger thing video game So that's what they're doing. It's not that they're making the game Even the article was incompletely clear on if that's exactly that's exactly what I would assume they're doing that

Starting point is 00:42:54 They're just licensing it. Yeah, they're just licensing the and they would do and thinking about the idea I would think is all of these blockbuster Netflix original series that take off like stranger things, can we cross over and get into gaming and license off the rights to create a game and then it hopefully sells very few movies and pop culture, you know, cartoons or whatever, very few of those do well as video games. Some of them do. Some of them do. Some of them obviously Star Wars.

Starting point is 00:43:24 Star Wars did well. Golden Eye was a fucking blockbuster and that was yeah that was double-0 seven but usually it's you and oftentimes video games that turn into movies have those done well I'm trying to think right now the other way around video games first yeah yeah I'm trying to think I don't wreck it Ralph that was in a video game though it was made't yes it was, it was made up. It was a made up video game. Oh it was? Oh I thought it was actual real video game. They used some real video game characters in the movie but yeah the actual main character,

Starting point is 00:43:52 they made up his whole backstab. I wonder if Netflix is trying to change to make their platform so that you can access both games and movie. Well and that might be, this might be a way of testing that market, right? If you- They're trying to be more interactive.

Starting point is 00:44:06 They have the Choose Your Own Series stuff that's coming out. They have them for kids. Have you seen that? The U versus Wild, like Bear Girls? My kids love that. Great show. Great show for kids.

Starting point is 00:44:15 Yeah, they can choose like which, and they shoot poor guy, dude. He fucking, he has to shoot like a couple different options and you just know like he's like, oh my god, okay, I'll eat this you know pile of shit He just see it in his face, you know, he's like you ask all my kid. I know you get to pick this fucking option Down the hatch. Well, dude if you're Netflix and you're looking at because the the new media market is I mean the children market It's massive. YouTube's already proved that yeah the most viewed videos on YouTube

Starting point is 00:44:47 Or the ones for kids what did you show us the day baby shark or whatever 40 billion? But it was like billions of views so Netflix in order to compete with someone like Disney They don't have the Disney cartoons anymore right cuz Disney took them off today. Yeah, so they got to make these Interactive because that's what kids want. They want that interactive component. Yeah, so. So it's interesting. I don't know. I don't know.

Starting point is 00:45:08 You know, it'll be cool to watch them to do it and to see if it actually turns into anything. But like I said, I think we have examples of similar attempts. I think you could, the most closely related attempt to take an audience who watches a show or a movie and get them to go out and buy a video game to play that on a console. I think we have examples of that with Disney already. And yes, there are some outliers with the Golden Eyes and the Star Wars and maybe some of these films that that did carry over to that. I think some of those,

Starting point is 00:45:44 but I think some of those were just great games. Yeah. Well, that's, you have to have to be good. Like, gold and I and Star Wars, when they hit, those were good games. Well, that's the key. Cause I was not a Star Wars fan. I also wasn't a gold knife fan,

Starting point is 00:45:56 but I played both those video games cause I was in a gaming and those were great games. So just cause you have an audience that are following and watching stranger things and that's a great show, and it's catchy and trendy, doesn't necessarily mean that it translates into like a really epic video game. What do you think of their moves in the podcasting space? So they've actually created, I think it's like three or four different shows. And they're using employees to actually tell

Starting point is 00:46:22 their stories of like, you know of working at Netflix, but also what they're currently watching within the Netflix. Here's a thing, when you have a library that's that big, a lot of times, you want recommendations all the time. So they're trying to figure that out and create a podcast to have dialogue around that with their employees. Oh, that's what the podcast will look like. Yeah, so that's one of them.

Starting point is 00:46:45 And then the other one was like, when they shoot these original content series with like, you know, big name actors and everything, they'll take them aside for this podcast, like a 30 minute podcast where they'll like do like rapid fire, like out of a question out of a hat kind of stuff. So it's like, it's kind of like on YouTube where you see them like read off mean tweets or whatever.

Starting point is 00:47:07 So they're doing kind of like this gimmicky thing just to kind of get, you know, like a little bit of their footing and content-wise within the podcast realm. So it's just interesting. It's brand play, you know? So they're trying to like bring, you know, some of that into the podcast in arena.

Starting point is 00:47:24 I think it's cool, because now we got Netflix, you know, like interested in podcast. I'll tell you what, this is why I love it so much. I just looked at statistic the other day that only I think still less than half of all Americans have listened to a podcast. Now we're in the Bay Area, so we're a little bit skewed here because people tend to be on the up and up

Starting point is 00:47:43 when it comes to tech. But still that's less than half of Americans that have listened to any podcast. I don't know what those statistics are for people who listen regularly. That just goes to highlight that the new media still is not the dominant media. Most Americans still get their news from mainstream broadcast news. It's a battle right now. They're all fighting for, because at some point soon, definitely within 10 years, I think it's gonna happen as quick as within five years.

Starting point is 00:48:14 That shift is happening where all media, where most media consumption is gonna be all new media. And all these guys are, they're all trying to position themselves, because what's that gonna look like, you know what I'm saying? Like when you got people like, my parents regularly listen to podcasts, then you know, like, okay, you know, the time is come. Well, they need real estate, which in five to 10 years, that's, we are those guys.

Starting point is 00:48:35 You know, where are your parents? And so what 100% we will be. So it's an, it's inevitable. It's heading that way. If you look at any 12 year old right now, pay attention to how they consume content right now. And would you say 90% of it comes from their phone? I mean, 90% of it is streaming directly to their phone, either through Netflix or through YouTube

Starting point is 00:48:55 or following whatever. A lot of the stand up comedians actually, they get like analytics back from Netflix. They said, yeah, 90% watch on their phone. And I was like, wow. I don't watch any Netflix, they said, yeah, 90% watch on their phone. And I was like, wow, I don't watch any Netflix on my phone. But the next generation is like, that's all they do. So when we look at all these companies like Netflix and Hulu and YouTube

Starting point is 00:49:15 and all this new media stuff, podcasting all the platforms that put out podcasting and stuff, you are looking at Warner Bros. You're looking at Sony, you're looking at Fox you know, Warner Brothers, you're looking at Sony, you're looking at, you know, Fox and CNN of in five years. That's what you're looking at. It's just, they're big now. That's nothing compared to where they're going to be five, ten years from now. The tide has turned already.

Starting point is 00:49:36 It's too late. It's going to be interesting. So for me, it looks like Netflix is just positioning themselves, like trying to figure that out, because Netflix theoretically could be in 10 years, the mega giant of all media that's being consumed if they position themselves right, or they could be like, or they're fighting for it. Or it could be like,

Starting point is 00:49:56 hey, remember that company in Netflix? Yeah, that was cool. Yeah, that was great. Like, Blockbuster. Yeah, they're cool. Yeah, I'm sure they learned the lesson. Yeah, because they gave the lesson. Exactly, yeah, yeah, like, oh yeah, they're cool. Yeah, I'm sure they learn the less. Yeah, they gave the lesson. Exactly. Yeah, like, oh, yeah, we're gonna evolve.

Starting point is 00:50:07 This quas 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 super foods to help give your health and 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. BELL RINGS First question is from William, Mick Squillium.

Starting point is 00:50:39 BELL RINGS BELL RINGS BELL RINGS This guy is brilliant. For exercises like a dumbbell bench press, is it better to lock out your reps or keep constant tension on the pecs? My intention is overall strength and muscle gains.

Starting point is 00:50:54 Love this question. I do like this question too, although it's a little tough to explain on the podcast. Hopefully people will get what we're trying to say when we say keep tension all the way through. Oh yeah, that's the big one. So because this is where the, and I learned these, these bad habits through watching bodybuilders and training like bodybuilders.

Starting point is 00:51:11 You should. Order wraps with all squeeze. Yeah, shorter wraps because, you know, quote unquote, keeps tension on the muscle because if you lock out, you lose tension. Here's the thing, if you lock out and then lose tension, it's cause you lost tension. It's your own fault. You're not keeping the tension anymore. Thank you, yes.

Starting point is 00:51:25 Full range of motion, studies demonstrate this pretty consistently as a trainer who's trained lots and lots of people, you are going to develop more muscle and you are going to develop a wider range of strength, or at least the ability to have strength in a wider range of motion means you have to train in a wider range of motion And so to keep tension if I'm doing a bench press and I'm at the top of the bench press where my arms are straight That doesn't mean I'm locking my elbows out and kind of relaxing I'm up at the top and I'm tensing Everything and if you think of what the pecs do they bring the hands closer together at the top of the bench press if you want to really get tension

Starting point is 00:52:02 bring the hands closer together at the top of the bench press. If you want to really get tension, grip the bar tight and try to bring your hands together. Don't slide them, try and bring your hands together. But keeping it, there's techniques and ways to enhance that tension and to keep that constant. A lot of that, I've definitely found with the grip and being able to really be conscious of that, like how I'm gripping, how I'm even trying to pull out

Starting point is 00:52:24 as I'm like bringing the bar down towards my chest, and there's ways of enhancing that whole process that you just have to be more conscious of it. I think this is just a common question because we were taught the opposite. I remember as a trainer I taught this. I taught the shortening up before the in range, and I used to say that.

Starting point is 00:52:40 You say, oh, don't lock it all the way out, because that's dangerous on your joints. There is some truth to that, right? Like if you do, if you hyper extend your elbow, if you hyper extend your elbow and you relax the body and you let the joints take over the load, like that could absolutely be dangerous. And that's what I realized later on as a trainer

Starting point is 00:52:58 was that all the education that we got were always coming from the safety first, not most technically the most optimal or for the best results. It was, this is a safe way to teach this to your clients because presses, bicep curls and overhead presses and rows and every other exercise is ideal to take it through its full, full, full, it's range of motion, which includes locking the joint out, but locking the joint out is fine as long as the muscles are tense and supporting it at that in range. If you lock out and relax the body and you let the joint carry the load,

Starting point is 00:53:45 it's not bad. It's tough to do, because that's a natural tendency of your body is to just, you know, like, once you got to that end point, it's always trying to be efficient. Yeah, it's trying to be efficient and conserve energy. And so you have to just consciously override that,

Starting point is 00:53:58 like natural tendency and just keep that tension and those muscles active, even at the end ranges. Yeah, and this is similar to when people ask me, should I squat all the way down? Should I go all the way down with my squat or go ask to grass? Here's the thing, you wanna train within the range of motion that you own. So if you always train without straightening your arms out

Starting point is 00:54:19 on a bench press and you find that it's not stable at the top, lighten the weight, go much lighter and get better with that new range of motion. But as you do, you'll notice you're going to develop more muscle and a better type of strength because it's now covers a broader spectrum of your range of motion. If your joints hyper extend,

Starting point is 00:54:41 I've seen those scare videos online, right? Where there's like, there's one video where this, this guy is doing a leg press and he's just popping the weight out real fast. And then his, oh my God, I saw that. Yeah, as knee hyper extends at the very top and then, you know, and then he becomes a flamingo. Um, so you're not that I just made everybody cringe. Like, here's the deal. First off, he didn't own the end range of motion. Number two, hyper extending your joint isn't a good idea.

Starting point is 00:55:08 Full range of motion would be, full range of motion, straight, not where the joint is hyper extending. There's a difference there. So go all the way up till it's straight, keep good tension, and then come all the way down, but train within the range of motion that you own. That both means go only as low as you have control over and go out as straight as you have control over.

Starting point is 00:55:29 And if you don't have control over the, like for a long time, here's a good example. For a long time, I would do shoulder press overhead and I would stop about one or two inches short of lockout because I had learned some bad behaviors. Some, and I had developed this pattern around it. Then when I started working with Justin, and he was talking about overhead carries,

Starting point is 00:55:48 and I started focusing on that end-range emotion, I had to go much lighter. I brought the weight down, because I noticed that I wasn't as strong going all the way out, and so I had to go much lighter, but I reaped the benefits. I ended up building more muscle,

Starting point is 00:56:02 and I became stronger. If I went back to my old reps, I'd be stronger than I was before, because now I own more of the range of motion. So the rule of thumb is this, use the fullest range of motion you have control over, like complete control over. And as far as keeping tension is concerned,

Starting point is 00:56:19 when you're trying to build muscle, your goal is not to become most efficient with the movement. Your goal is to feel it most in the muscles you're trying to work, which means keep that tension, which means at the top of a squat, I'm not just relaxing and you know, relaxing my legs. If you really want to squat in a way to build your legs, you know what you do at the top of a squat, you flex your legs. You squat all the way up, you flex the shit at your legs, and then you come down with good control and you repeat it again. But be warned, you're not going way up, you flex the shit at your legs, and then you come down with good control

Starting point is 00:56:45 and you repeat it again. But be warned, you're not gonna be able to lift nearly as much weight or do as many reps as you normally would because you're not being as efficient. Next question is from Tyler Hagen-Fitt. How important is the mind muscle connection for hypertrophy? Extremely important. Very important.

Starting point is 00:57:03 Extremely important. Yeah, like you could get, I could see somebody who could do pull-ups just very effectively and efficiently, they've learned how to do them really well. They're really, really good at them. They practice them all the time. That person could have just incredibly strong biceps and forearms and not really be engaging their lats a whole lot. They've gotten really good at the movement, but they haven't worked maybe the target muscle

Starting point is 00:57:30 that they were aiming for. I see this quite often with people who try and develop their butt, for example, and squat. They just get really good at squatting. I can squat a lot of way, but my quads grow, and my butt doesn't grow. It's like, okay, you need to be able to connect to the muscles you're trying to target and feel it in those muscles, otherwise, you know, because your body, your body just,

Starting point is 00:57:52 you tell your body to do a movement. It isn't think muscles. It's not like your body thinks, like you go to do a bench press. You're telling your body, push this bar off. Your body's not thinking, activate chests, you know, maximally and develop peck muscles. It's thinking, get this bar off my chest. And it's gonna do it in the easiest way it can,

Starting point is 00:58:10 the most efficient way it can. And so if you have really strong shoulders and triceps, those are the muscles you're gonna connect to the most. It's not gonna be the muscles that you're not connected to. So connecting the muscle, that's what bodybuilding is all about. Well, resistance training is flexing with resistance. That's all resistance training is. Is flexing muscles with resistance, whether it be your body weight resisting, whether it be bands resisting, whether it be cables resisting, or whether it be free weights that

Starting point is 00:58:40 are resisting. That's all it is. And so if you are trying to develop a specific muscle then any time that you are doing an exercise, set exercise, you wanna be thinking about trying to flex that muscle the entire time that you're going through the range of motion for whatever movement it is that you're doing.

Starting point is 00:59:02 And it's crazy how important that this, the mind muscle connection is is because I can take the same exercise, let's say a squat, and I can make it feel totally different on my body. I can do a squat, and the average person looking at me would not be able to tell. There's anything different about the squat.

Starting point is 00:59:19 And when I get done, I can make my quads just blasted, or I can make my butt completely blasted, or I can make my butt completely blasted or I can make my hamstrings even feel it my butt hamstrings will kind of come together because that's the hint similar right similar but you can you can change exercise is just by being able to mentally concentrate on what you're trying to know this is one of the things I enjoyed about bodybuilding you know because really body building is just sculpt sculpting the physique through training all these muscles. And it doesn't make sense for the average person

Starting point is 00:59:50 that just wants to be healthy and getting good shape. But for somebody who's trying to sculpt the body and look at every little individual muscle and say, wow, this is very underdeveloped and this is overdeveloped. And then you could take exercises that are traditionally, you know, just thrown into a category of back.

Starting point is 01:00:06 But really, there's a lot of movement and a lot of muscles being worked in a row. It's not just a single muscle. We're not isolating just one part of the back. There's lots of the back incorporating. But you have the ability to connect to mentally, the muscle you want to get developed most from that exercise and

Starting point is 01:00:25 can start to overload it that way just by concentrating on it. Oh no, it's bodybuilders are the masters of this. If you, you know, people talk a lot of crap about bodybuilders when it comes to strength sports because they're maybe they're not the strongest or they're not the most functional or whatever, but where bodybuilders shine above all other, you know, iron sports or any sports that involve resistance, they can connect to muscles better than anybody. If you took a good bodybuilder and you had them just stand and you had them stand next to an Olympic lifter or a power lifter or a CrossFit athlete and you told the bodybuilderer activate your lower trapezius, activate your lap,

Starting point is 01:01:06 they'd be able to do it. You tell the other athletes, it's gonna be a coin toss. Many of them won't even be able to activate their laps. They could do great pull-ups, they could do good rows, they could do good cleans, but they're not able to connect, whereas a bodybuilder, I could tell them, flex your rear deltoid, activate your brachialis muscle, activate your leg bicep, activate your erector spinae muscles,

Starting point is 01:01:27 and bodybuilders will be able to do that. They'll be able to connect. That's what I learned through bodybuilding. Oh yeah, no, it's funny talking about this because I was going to bring up the point of how shitty athletes are at this and how like I had to train myself to really figure out how to get that mind muscle connection into access to certain areas of my body that I felt. Like, I don't understand why I'm not feeling it, you know, in my lats or where I'm not feeling it, where I should be within this exercise because refining the movements

Starting point is 01:01:53 and working on the skill of movements, it's a lot of times it's all encompassing. And I'm using, like you said, the most efficient access point in terms of like a recruitment pattern I've created to, you know, get through that movement, not necessarily, you know, which muscles specifically I was turning on or off. And so I think it's even, it would be even more beneficial for athletes to go through

Starting point is 01:02:16 the process of learning how to access all their muscles and then and joints and make sure everything is working harmoniously and you have, you know, abilities where like I can I can pull upon, you know, different muscle groups and now work more on the movement by itself. Yeah, absolutely. And it's again, it's a gift to that bodybuilders have given athletes that I think a lot of athletes don't take advantage of because here's a deal if you're an athlete and you're like, I don't give a shit if I develop all the muscles and balance or whatever one would be a really good athlete.

Starting point is 01:02:49 Well, here's where connecting to muscles comes into play for you, here's where the value is. You get hurt. If you have a muscle that is weak or not connecting right, you go do the rehab movement and you're not connecting to the right muscle, you're doing the movement right, but you're not connecting the muscle the way you should. That movement is not going to benefit you as much.

Starting point is 01:03:08 So when I would train athletes, I remember I'd have to like, almost train them like a bodybuilder with correctional exercise. I click here. Here's what we're trying to feel. I say, here's the action of that movement. Can you do that? And they would do the movement and be like,

Starting point is 01:03:18 no, no, no, we got to feel it right here. This is the movement, this is the muscle that's turned off for you, you know? Yeah, and when you're over dominant, a lot of times you know, you neglect a lot of muscles that need attention and need, I've got to feel it right here. This is the muscle that's turned off for you. Yeah, and when you're over dominant, a lot of times you neglect a lot of muscles that need attention and need our vital in the process of decelerating or something like that,

Starting point is 01:03:32 where you see a lot of injuries occur in the decelerating or making a quick turn or a cut where they're just not familiar and their muscles aren't responding properly to that. So we need to train that process. Remember when we went to visit Bempikolsky and we all worked out with him? I remember when,

Starting point is 01:03:51 with much of his struggle, that was me. Yeah, cause so what happened is we all went to, when Bempikolsky, right, IFB, ProBODY, but are super smart dude, all about connecting to muscle and stuff. And so he took Justin, Adam, and myself through a workout. And I remember he was always correcting Justin.

Starting point is 01:04:10 Now it wasn't because Justin had bad form. Justin knows how to work out. He's got really good form. But he could see, Justin moves like an athlete. He wasn't pressing like a body builder. He wasn't doing the extensions like a body builder because you don't train. Anything like a body.

Starting point is 01:04:23 Yeah, you don't train to connect to the... No, this is wrong, this is wrong. Feel this muscle, and Adam and I are cracking up. It's so frustrating. Oh shit. Well, it's almost counterintuitive for an athlete because for an athlete, it's all about efficiency. Totally.

Starting point is 01:04:40 And when it comes to efficiency, you want to utilize every resource you have, which is every muscle surrounding the muscle that you're currently working to support it, to gather energy from it, to help momentum with it. And that's how movement is created as an athlete. And you just want to get really efficient at said movements, where if you're a bodybuilder, you don't really give a shit about being the best at that movement, I wanna get the most out of that

Starting point is 01:05:07 for what I'm trying to accomplish, which for that muscle, I'm trying to develop this part or this muscle right here, and I don't really care if you can out bench me by 50 pounds if I can get it to work the area that I want more to be developed more. So it's just it's counterintuitive for an athlete, but like to your point. So I think it's so important to both.

Starting point is 01:05:31 I think they carry over. Well, for muscle hypertrophy purposes, it is extremely important. It's extremely important that you learn how to connect to muscles. You can get away with not having great connection because you're doing the best exercises and you're doing them right and all that stuff. But to maximize muscle development and especially to develop muscles that are weak areas on your body, connection is everything. Next question is from like a stranger.

Starting point is 01:05:56 Can you explain the benefits of lifting more unwieldy items like heavy bags or heavy slam balls compared to traditional barbells that are easier to grip. Can you one achieve as much strength and muscle gain maneuvering a 50 pound barbell versus a 50 pound slam ball? Oh yeah. Here's why so I this is why I love this question so much. So when we first wrote maps strong with Robert Obers. Remember, Robert Obers' world strongest man competitor, massive human being, of course, very, very strong. And we wanted to create a program that you could do in the gym with gym equipment.

Starting point is 01:06:37 So because strong men tend to use all kinds of weird, different types of apparatus. It's crazy on conventional stuff. But a lot of the movements had to be unconventional and be kind of strong man inspired. And so we wrote this program, we put it together and there's movements that are familiar in there. You're doing incline presses and shoulder presses

Starting point is 01:06:55 and some curls and stuff like that. But then there's these unconventional movements or movements that I wasn't super familiar with. Snatch grip, high poles and zircher squats and the circus press, and heavy farmer walks, and with the trap bar, or heavy farmer walks, so dumbbells, stuff like that. Well, I followed the program,

Starting point is 01:07:14 and the reason why I followed it is we always test our programs, but also because I have, for me, it's pretty close. I like aesthetics, but I also like being strong. I would say being strong edges out aesthetics a little bit for me In terms of what I like more than than the other and so I saw this program like cool. This is gonna be fun I'm gonna focus on just getting strong Completely did not expect and anticipate the muscle building that I got from map strong I remember my traps my shoulders my arms started to develop more.

Starting point is 01:07:47 And it was all because I was doing movements I normally don't do. Like I had no idea that heavy farmer, and I got to the point where I was doing farmer walks, heavy farmer walks with 450 pounds. I did not know that that would make my biceps grow, but they did. They made my biceps bigger. So unconventional lifts, if you're just trying to build your body to look a particular way and you want to build a lot of muscle, because of the novelty of them and because your muscles are not used to being placed under resistance in these different positions, you're going

Starting point is 01:08:22 to build more muscle doing that. Not to mention, it's actually probably more applicable to real life, a real world strength. Because I've never picked up a dog food bag that looks just like a dumbbell. I've never had to carry lumber that looks just like a barbell. It's like real world strength is weird objects that are oddly shaped and then you have to,

Starting point is 01:08:44 it's kind of like the debate that we got into way back when we talked about rounded upper backs and squatting right and some people just like cringed and think that's so horrible and bad It's like listen if you've ever picked up a gal of five gallon bucket of water or kind of hug something really heavy Like a log and carry it. What the hell do you think you're doing? Rounded exactly how somebody moves. Yeah. These are things that you're gonna do. You ever picked up a couch before? Yeah.

Starting point is 01:09:11 And paid attention to your refrigerator. Right. And so the cool part about, I think, training this way, aside from what Sal just pointed out too, is just, to me, it's the most closely related to real world strength where you're actually going to use it. Not to say that dead lifting and squatting with a barbell and dumbbells doesn't also translate

Starting point is 01:09:31 and help with lifting a couch up. But boy, I'll tell you what, the sandbag or a stone or an odd shape is more realistic to real life stuff than the barbells. I think you just don't see it in the gym. I mean, I think we're just conditioned because barbells and plates are nice to manage and you can kind of see progress and keep stacking weight.

Starting point is 01:09:52 Accordingly, and drop a nice plan around that, whereas it's like getting a sandbag and getting like stones and getting these types of equipment, it's hard to scale a lot of times. And so you end up like, use it as a novelty and instead of something that you regularly use as well, which you totally could, it's wait at the end of the day. And it's also because people have trouble programming that.

Starting point is 01:10:16 So if you're like somebody that's already been working out in the gym for a long time, and you have your chest day, and your back day, and your shoulder day, or whatever, it's hard to program like, okay, well, what day do I do the yeah, the heavy sandbag carry or the lift the rock. Like, I'm using my legs, my back, my biceps, like what date is it go on? So it's just, I think it's because it's new.

Starting point is 01:10:36 You're seeing it more in gyms now though. I was just in a, what club was I in? It was like a normal gym. It wasn't even a specialized gym. And I saw that they have a machine that's a tire that you flip back and forth. I have seen that. Like you're doing a tire flip.

Starting point is 01:10:52 You're seeing grass now in fields. The fake grass where people are doing pushing sleds and stuff like that. You're seeing more of that kind of stuff. Have you guys ever seen a gym, like a fitness gym guy try to do hard labor with a bunch of hard labor guys? You guys ever watched that before? I've seen that before.

Starting point is 01:11:13 But man, you know, I've tell the stories, I used to go to work with my dad and the summer. I've seen both guys play sports. Oh, that's ugly too. Oh, dude. So I, you know, I tell the stories, I used to work with my dad in the summer. And I remember, my dad used to own his own tile and marble company where they would go and lay tile and marble for people.

Starting point is 01:11:29 And so we had crews. And one day I went to work for him, he had a crew that came with him. And one of the guys was new. It was a new guy that was just starting to work with them and he was starting out as a helper. And this dude was buffed. And I'm 13 years old and I'm all into muscle.

Starting point is 01:11:45 So remember looking at this guy, oh, wow, this guy's gonna be fucking awesome. I want to look like that. Like he's asking all these questions about working out. And I remember my dad kind of smirking. And then my dad tells me in Sicilian, he says, let's see how well he lasts for the rest of the day. And I thought my dad was just being jealous. I'm like, you're just jealous because I think he's cool because he's buffed or whatever. You're just jealous that your

Starting point is 01:12:06 son thinks he's cool. This fucking guy got creamed. Like, he could not last. He couldn't carry. By the end of the day, of course, my dad now is having a fun time of it. And he's telling this guy, let's see how many bags of cement you could put on your shoulder. And he just crushed on this guy. And I remember thinking like, oh, there's a different kind of strength in the world. You know, lifting and training with odd objects and doing weird kinds of workouts, you're not going to develop necessarily. You're still going to develop muscle if that's primarily what you do.

Starting point is 01:12:35 So let's say you don't touch dumbbells and barbells and you just do weird shit with odd objects. You're still going to look muscular. You're still going to develop muscle. But ultimately it's not going to have the same small waist wide shoulder sculpted round muscle look that bodybuilders have, but you are gonna have this rugged, like if you look at people that work with heavy objects, they have muscular forearms and hands, their upper backs are always very, very thick, they just, they have this hard granite kind of look to their body.

Starting point is 01:13:05 That is also quite desirable. I still haven't met people that were impressed me more than Nebraska farmers. There's like every football team I was on. You knew who has like grew up on a farm because they killed everybody. They just had so much strength in this motor that wouldn't stop and they just didn't know like, you know, anything else. Yeah. No, I think, and I learned this a long time ago, I read a book called Dinosaur Strength. And I can't remember the, every time I bring it up, I always forget the author's name, maybe Doug can find it for me. But anyway, in there, the guy talked about

Starting point is 01:13:42 odd lifts and the strength and the muscle that it would create, do for his body. And so then I went online, this was a long time ago too, this is at least 10 years ago, maybe more. I went online and I found a Brooks Kubik, is the name of the guy, dinosaur training. I found this website that had like a strength equipment

Starting point is 01:14:03 that was not your traditional strength equipment. So I found like this fat grip roller thing that you could stack weights on to strengthen your grip. I found one side of dumbbells for forearm training. I found neck harnesses and straps and all these weird equipment. And I started incorporating them on my routines because I thought it would be fun. But I built more muscle as a result of doing this. And that's when I fell in love with

Starting point is 01:14:26 and started to really respect this kind of stuff. Map strong was written that way. It was written in a way where you're using dumbbells and barbells, but you're also doing some of these other kinds of lifts. And that's why we're getting the... Well, it's such a massive carryover. It's such a great program to go through,

Starting point is 01:14:40 even if you're not. And I think we're seeing that more and more as more people get involved in the program that even if you're not like trying to be a strong man or strong woman, like the idea of learning how to incorporate that into your own program, that's where the real benefit lies in that program. I think we're in the future, you're going to see more and more people programming these types of things into their workouts. It's not mainstream, not even close yet, but it's starting to move in that direction where people are starting to do workouts

Starting point is 01:15:13 that incorporate some of these other lifts and techniques and whatever, because even if your goal is just to look better, people are seeing like, oh shit, I'm getting better results because of these lifts. Next question is from Camerones 8-1-1. Do you suggest doing daily work on a muscle group, such as daily core work, to help with development?

Starting point is 01:15:33 Oh yeah. Game changer. This right here, well this tells me you haven't followed any of our programs. Yeah, because this is the philosophy. The philosophy behind all of them is we have our foundational workouts depending on which program you're following. And then we have what we call like frequency builders in all the programs.

Starting point is 01:15:53 And now the frequency builders are named different things. It's either a trigger session, it's focus sessions, it's mobility sessions. But the concept and the real benefit behind that is the exact answer to this question right now, which is absolutely does, it helped to frequently be touching this muscle that you want to develop. Now, I do wanna say that you have to manipulate and you have to change intensity when you do that. Right, you can't hammer the shit out of a muscle.

Starting point is 01:16:22 Because this was a mistake that I made as a kid thinking that that was the idea was I'll just hit my biceps every day and I crushed my biceps. Mischranked. Yeah, you burned it. Yeah, literally they just wouldn't grow anymore. I got a little bit of a response initially and then they just plateaued hard forever. So there's this sweet spot of learning to be efficient with it too and allowing the body to recovery and not always hammering them. So they're so being frequent with your Your actual programming. I think it's important. Now all the programs that we write we we build these frequency builders

Starting point is 01:16:57 And we scale the volume for you so you don't have to do it But if you were to do this on your own the same rules still apply that we always talk about, that starting with the least amount that you need to do to a list of change. So you don't want to go if you're trying to develop your biceps, it's not a good idea to do biceps seven days a week right away. You would definitely be way less than that and the amount of total sets in a week would be pretty minimal at first, but one of the best ways for you to scale that volume up is just adding more days in the week. Yeah, I remember when this, I had this breakthrough of frequency, because what was hammered into my head through all the bodybuilding magazines and fitness publications growing up, and through even just the fitness industry and working with other trainers, was that you beat a muscle

Starting point is 01:17:44 really hard, you a muscle really hard, you train it really hard, and then you leave it alone, and it needs a week to recover. And I thought training any muscle group, any more frequently than that was a bad thing. In fact, the magazines would make the case for that. You need to rest and recover, don't touch it again. You're gonna over train it, just hit it real hard,

Starting point is 01:18:03 go to failure on all your sets, and then don't do anything for it. And so this is what I did for years. I'll never forget it was before a summer where I was gonna go to Italy to visit my family. And I think I was, I wanna say, I was in my early 20s, early to maybe mid 20s. And I remember reading an article

Starting point is 01:18:22 on the way bodybuilders trained in the 70s and 60s, and I'm like, God, they trained with a lot of volume back then, but they also did a lot of frequency. I was like, I wonder if that would work for me. So what I did was they took my workout, not realizing that this was actually very smart strategy. I just thought it was logical. It says, okay, I do, you know, 18 sets for chest on Monday. What I'm gonna do now is I'm gonna just do chest on Monday and on Thursday, I'm gonna do nine sets each day. So I'm gonna do the same thing,

Starting point is 01:18:52 just gonna split the volume so it's on two days and see what happens. And I got incredible results. My body responded and I was like, huh, this is really interesting. So then I did more research and I saw, wow, you know, strong man and bodybuilders before steroids ever hit the scene, they used to train the whole body at least three days a week,

Starting point is 01:19:12 some of them four and five days a week. So I'm like, I wonder if I did a full body workout, three days a week, again, matching the volume. So I'm not going more volume than I did before, just increasing the frequency. Let's see what's gonna happen. And I just, I got the most fit and the strongest I've ever gotten my entire life.

Starting point is 01:19:29 And then that's when I started implementing things like trigger sessions where, what if I just got a little bit of a pump in the day on my biceps, you know? Now, I hit it hard on Monday, but Tuesday, I'm not gonna hit it hard. I'm just gonna go get some bands and get a little bit of a pump

Starting point is 01:19:43 and let's see what happens. And then I figured out, I could do that three times a day on my off days and I would get phenomenal results. So the reason why we program all of our programs to have lots of frequency is we learn these lessons through training ourselves. The funny thing is I learned this from my clients before I did it on myself too.

Starting point is 01:19:58 And it's funny, because that's, you know, from a bodybuilding perspective, like I, and I, you know, fell into that same thing where it was like split routine, like, okay, that's the way you have to build muscle. I remember like reading all these materials when I was in the off season because I had to get bigger for my position.

Starting point is 01:20:13 They're like, you gotta get in like 20 pounds and it's gotta be muscle and all, and like, oh shit, how am I gonna do that? You know, just eat a lot of food and like train like a savage, you know? But what I found that I was doing actually with the team and when it was working the best, when I grew the most, was we would have like a full body session

Starting point is 01:20:30 where we'd go three days a week and we trained really hard those three days. In between, we were doing all these skills and drills and light movement, you know, in the days in between. Didn't even put that together. We'd go back home and try and train myself and just hammer my legs one day, then my arms, and then do that, and like, not even close the same results.

Starting point is 01:20:51 Yeah, it's just dawn on me because for years, I thought, God, if you hit a muscle too frequently, it's just gonna be, you're just gonna burn it out, you're gonna burn it, it's gonna get smaller, you're not gonna have big muscles, like you need to hit it hard and then let it rest. And then I'd look at my family and I have all these blue collar workers in my family.

Starting point is 01:21:08 None of them lift weights. All of them have muscular body parts that correspond to their job. So like my cousin who's a plumber never lifted weights in his life. Skinny dude, he's an ectomorph. He's not trained to failure. He's just cranking on wretches all the time.

Starting point is 01:21:22 And the dudes, four arms are fucking ridiculous. And I remember thinking like, wait a minute, there's something to this like yeah, no touch your muscle groups if you have a body part that is lagging you know do your hard workouts maybe two or three days a week for it But then every day you could touch it a little bit get a little bit of a pump or squeeze or do mobility work for it and Watch what happens. It'll blow you the fuck away. Well, I came from the camp of similar to you, saw where I actually, I believe that I did not want to hit it a second time. The goal was to have the most intense workout I could

Starting point is 01:21:53 on that muscle as hard as I could every time and then to let it rest at least seven days. I do nothing. Yeah, like do not let it rest and feed. And that was like, you know, it's all about intensity How hard I can lift it lift that muscle and then how much good rest and food I can give it is what would dictate the growth of it and You know, I was just unbelievably off and wrong, you know And I had and I didn't realize the importance of frequency so much that I've I've learned now as I've gotten older how much

Starting point is 01:22:24 Frequency is such is such a powerful tool, even in comparison to intensity. Yes, intensity has a place. Yes, intensity is one of the important principles of growing and building muscle. But boy, I think frequency is one of the most overlooked ways. And it's the most realistic to maintain because what ends up happening to,

Starting point is 01:22:46 what used to happen to me all the time is, I would hammer the shit out of that muscle and then it was just hard to bring that every single week to bring that level of intensity to, and then to scale it to where next week I would need to bring it up a notch even more, add more to it in order to try and build and keep growing muscle. Man, it was much easier to divide that over a week,

Starting point is 01:23:07 two, three, or even four times, back off the intensity, but still every once in a while have a day of it. So maybe out of the week, I still only, I have a hard intense day, but then two or three of the days is more skilled, more movement, more control. Or pump, yeah, focused, like pump, like for sure. It's funny because I learned about this about this with I knew this with my clients way before

Starting point is 01:23:29 I applied it to myself. Like when I train clients, it's like every once in a while, I'd have a client that would train with me a lot and I'd be able to do a body part split. And they wouldn't get as good results as the clients that I could train more frequently with full body type stuff. You know, I'd have clients who need to get better at squats and they'd come back and I'd be like, wow, your squats are a lot better. What have you been doing? I've been practicing every single day with squats.

Starting point is 01:23:50 I'd be like, oh, that's a good thing. For whatever reason I ever thought that had applied to me, it was like I was a different species or whatever, but no, it applies like that, that makes a big difference. It's, look, I'll tell you what, let's say you want to get better at pull-ups. One of the best things you could do

Starting point is 01:24:04 is practice pull-ups every single day Don't hammer yourself just practice them every single day no matter what you do There was a program that went around for a long time online that was a squat every day program I think it was where people were encouraged go to the gym and do barbell squats every single day and then monitor their intensity each time And it's so it's so funny people were talking about how oh my god I added 80 pounds of my squad I added 80 pounds in my squat. I added 50 pounds in my squat. That's the way the body works.

Starting point is 01:24:30 Frequency, it's one of the, I agree with you Adam, it's one of the most important factors and it's extremely neglected in the muscle building world. And I think once people start to really learn about it, watch what happens. And with that, go to mindpumpfree.com, download our guides, they're all absolutely free. You can also find us all on Instagram, you can find Justin at Mind Pump Justin, Adams at Mind Pump At Him, and you can find me at Mind Pump South.

Starting point is 01:24:54 Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps for performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having

Starting point is 01:25:30 Sal and I'm in Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time, this is MindPump. Bump bump!

Mind Pump: Raw Fitness Truth - 1056: How to Maximize Muscle Growth by Lifting with a Full Range of Motion, the Role the Mind-Muscle Connection Plays in Hypertrophy, the Importance of Frequency for Muscle Development & MORE

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