Mind Pump: Raw Fitness Truth - 1134: Building Your Butt with Barbell Hip Thrusts, The Rock's Misguided Cheat Meals, Favorite Pre and Post-Workout Meals & MORE

Episode Date: October 5, 2019

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the barbell hip thrust, the optimal heart rate before performing the next set, The Rock’s cheat meals, and favorite pre and post-workout meals. Want to see the ‘handsome-ish’ gentlemen behind the mics check out the podcasts on YouTube. (3:20) You can’t FAKE authenticity. (6:30) The benefits of turmeric/curcumin to raise testosterone that can be found in Organifi’s Gold Juice. (15:43) Do testosterone boosters work for women? (17:36) The results from Sal’s online ADHD test. How forgetful are the guys?? (20:52) Updates on #DadLife from Adam: Learning to be OK with his level of fitness, the value in asking for help & MORE. (27:24) A new study is showing chimps are able to think about what we are thinking about. (38:38) #Quah question #1 – Thoughts about the barbell hip thrust? Does it have any benefits besides the aesthetic of a larger butt? (43:59) #Quah question #2 – Is there an optimal heart rate to perform your next set in order to maximize muscle growth? (50:30) #Quah question #3 – Can you talk about The Rock’s cheat meals? Is this message harmless or harmful to the fitness community? (54:39) #Quah question #4 – What are your favorite pre and post-workout meals? (1:00:39) People Mentioned Jeremy Buendia (@jeremy_buendia)  Instagram Bret "Glute Guy" Contreras PhD (@bretcontreras1)  Instagram Dwayne the Rock Johnson (@therock)  Instagram   Related Links/Products Mentioned October Promotion: MAPS Anabolic ½ off!! **Code “RED50” at checkout** Mind Pump Podcast - YouTube Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Visit NED for an exclusive offer for Mind Pump listeners! Chimps May Be Capable of Comprehending the Minds of Others How To Do A Barbell Hip Thrust The RIGHT Way! (FIX THIS!!!) Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND Current events and we talk about our lives and we have a lot of fun and then after 40 minutes We get into the fitness portion of the episode where we answer fitness questions So here's what we talked about in the intro portion of this episode. We talked about influencers on social media Trying so hard shenanigans to be authentic, you know authenticity is the the hashtag that's trending every social media influencer now wants to look super real. And now they're trying really hard to look as real as possible. So we have a lot of fun talking about that. Yeah. Then we talk about the organified gold juice that we use that's high in turmeric and curcumin.

It's got other compounds, racie mushroom. It's good for sleep, good for relaxation. And those compounds can also boost testosterone. Adam used it last night. And I think now he's going to use it on a regular basis for those reasons. Gold juice is of course with organify and organify is one of our favorite companies to work with. They make the best organic supplements you'll find anywhere.

If you go to organify.com forward slash mine pump and use the code mine pump, you'll get a massive 20% off. I talked about the ADHD test that I took online that I aced. I got a perfect score. You failed. Actually, the truth is I halfway through. I got distracted. Then we talked about dad life and workouts.

How to get your workouts in when dad life makes things difficult to schedule. I talked about how monkeys seems like they've developed a theory of mind. Holy shit, everybody be careful. Yeah, the monkeys are gonna get us. Then we get into the fitness portion of this episode, the first question. This person wants to know what we think

about the barbell hip thrust. So this is a popular exercise right now on Instagram. It's great for developing the glutes. For those of you that don't know what that is, that's your butt But are there any functional Value to the hip thrust should everybody be doing hip thrust? We talk about that The next question is there an optimal heart rate to perform your next set in order to maximize muscle growth

So how much rest should you take in between sets? Should you wait for your heart rate to reach a certain level before you do next set in order to maximize your progress? The next question, this person wants to know what we think about the rocks, cheat meals. Apparently, Dwayne Johnson has posted that he has a cheat day, which is Sunday and eats a lot of crazy food. So we give you our opinion on that. And the final question, this person wants to know what

our favorite pre and post workout meals are. Also, this month, the most popular maps program out there, maps and a ball. The best muscle builder, metabolism boosting program that we offer, the one that everybody should probably start on and operate in is 50% off. So maps and about 50% off. Here's how you get that discount. Go to mapsred.com. That's MAPS RED.com and use the code red50. RED50.

No space for the discount. A lot of people don't know this. The podcast is on YouTube now. It is. Well, yeah, not just the audio. Thanks to Andrew, the podcast is on YouTube now. It is. Yeah. Not just the audio. Thanks, Andrew. The video. So if you want to see just how handsome-ish we are,

you can now go to the, I say handsome-ish. Yeah. You know, if you are a podcast over there. You know, to that point, that, so everybody recognizes your awful voice, but everybody gets just, and I forgot, you remember when we first started the podcast? We used to introduce ourselves.

And what about you, Eric and Fox now? We used to, we used to assume that everybody knew we were, I just think it's stupid, we open everything. This is Salis, but he's just, I agree too. But, you know, it's not something that we visit that often. And, I wonder why you guys swap voices, but I don't. I don't know. That's weird.

We have distinctively different sounds. I feel like that too. Yeah. I think maybe we're just on the lower end of the spectrum. Yeah. Yeah. More nasty stuff. Yeah.

There's obviously two men there for sure. We got that. Obviously. Speaking of testosterone, I don't want to just cut right through. I don't, did you watch my dead lip video? No, I know you knew. I saw you in a dick, right? Come on guy, come on guy.

You know what's funny? I worked out that morning before I ever knew you. I was like I'm being greenfield movie. Oh, yeah. You won up. I don't even keep track of it. That's a weird 560 60 or whatever, yeah. Just a little bit more than Adam.

It just happened. I'm just stacking. I didn't add up that I did 40 more pounds without wrist wrap. Am I just kidding? I just show off his hook grip. I probably do the same if you guys came to overhead press. It stirred up a couple people, and a couple people thought that I was the one

on the podcast that made the statement of, if you can't, if you can't lift it, which I think was Justin who said that. If you can't, if you can't hold it. Yeah, if you can't hold it. If you can't lift it, if you can't lift it. Yeah, then don't lift it, right? And I was just like,

oh, that's not me, that's the other guy. Not me. That's the other guy said that. Yeah. It's on my, you know, we did a long time ago, like 10 items from Amazon or what are like that. Like a long time ago, it's one of guy said that. It's all my, you know, we did a long time ago, like 10 items from Amazon or whatever like that. There was like a long time ago. It's one of my 10 things is a strap.

So I mean, I don't, and people ask me, how do you use them that often? It's six months ago, it's last time. I know, I just can say. Yeah, personally, I've seen you use it twice, maybe in the whole time that we've worked together. Yeah, I don't use them very often at all. But in this case, the last time that I went really heavy,

I did a over under grip, so I didn't wanna do that again. I did it. And you don't like the hook, huh? Hook grip. If I wish, I can't hold that much. And I wanted to see how much I could pull. You have to practice it.

That's true. I remember the first time I did a hook grip, and it just, it took me a while to get used to it. And I don't do the hook grip that you see being taught for like Olympic lifters, is typically the index and middle finger over the thumb. I can't do that, I can only do index over the thumb. If I do both, then it hurts.

One, and it works. I try, you know, when you were two hurts, one works. When you were getting into it. I went on a kick for a while trying to get good at it and I just got way too frustrated. I'm like, I'm not that serious about it. I'm getting a callus now, my thumb. Just kind of a weird place to have good at it. And I just got way too frustrated. I'm like, I'm not that serious about it. I'm getting a callus now, my thumb. Just got a weird place to have a callus.

You know, speaking of Instagram posts, did you guys see my story? The, oh my gosh. So the reason why I shared that, the Jessica girl, whatever name it was, you know, she choose the Jeremy Bondeo's ex. If you dated Jeremy, you're already like, and something's not right.

It's the same thing. But then, you were some credit, she broke up with him. Yeah, kind of. That's good. Yeah, I think that's how it went. You, some, not right. Yeah, some. But then you were some credit, she broke up with him. Yeah, kind of. That's good. Yeah, I think that's how it went. You know what's going on right now, so the post that you're alluding to, just for the audience is where it's literally her walking away and she's got white pants on, I think

we're kind of, great pants on. And there's this period. She messed herself. Yeah, period, period blood. Yeah. And it's a whole thing about, what was the post about, about like this happens and, you know, period, period blood. Yeah, and it's a whole thing about what was the post about like this happens? And you know, I'm being real. Yes. I mean, there's this there's this I mean, there's okay There's a couple ways I look at this and this isn't it wasn't me hating it was more like come on. Why really?

Because it does tell me that the message of authenticity is starting to work its way into the space that even your big influencers are starting to hear about it. So I'd like to think that we're a part of that movement in that direction. Now the irony of it and what I'm seeing is these people that grew already to hundreds of thousands or millions of followers are trying now after, you know, photoshopping and fake bullshit for so many years to be, quote unquote, authentic out really, chether. And so the way they're doing it is by trying to show the most shocking,

you know, phone or ball. Yeah, I would never post like, squaring the shit my pants. Yes. Bro come take a picture real quick. No like there was one I don't remember who it was. It was one girl who literally posted herself on the toilet taking a shit. And the caption underneath was like, all you know, yes I'm a woman and yes I poop. We all poop and it's like, okay, I know what you're trying

to do you're trying to be authentic, but you can't try to be authentic. It doesn't work that way. This isn't North Korea, you know, like we know people poop. Yeah, yeah, yeah, that's not magical beings. That's right. You can't try, you just have to, it's like trying to be,

it would be, I imagine if I took a course on how to be myself. Hey, can you teach me how to be myself? No, you just be yourself, you know, you can't fake, so what they're doing with this trying to be authentic thing is they're trying to shock people by showing them with a fat roll or with you know that they're on their period or they're pooping or something that's not flattering and therefore now they're being authentic. But no, it's all part of the same fakery. Of course, I mean, of course it is because if it's real and that really happened, which I'm sure that's happened to most, if not all women at one point,

you know, the first thing that you do, and this is all, no, I don't, until these influencers started doing this, who goes, and I wish I could like, be a fly on the wall at this moment, like, this happens to her, and then do you go shoulder tap somebody in the bathroom, or go, is your boyfriend just with you, or who, who do you ask to take a picture of it and then you pose for it? Like that's just not, there's nothing authentic about that. There's nothing real and authentic about that to take a picture of that because nobody would really do that. And it's also, there's also, I don't know, I feel like there's people who are being crass and they're

laughing. There's also courtesy, like I could pick my nose and put the booger in front of the camera and be like, I'm so authentic. I'm so authentic. Look at my booger, you know, and no, that's just gross. It's not authentic. There's no reason for you to do that. And so.

There's also this movement going on right now. I shared this in our forum. I didn't share this on my story, but, and some of our friends are guilty of this too. So I'm asking them if you were listening, what the fuck are you guys doing? It's this new movement for male influencers to do these naked back-ass shots.

You know, walking out in the ocean or standing on top of a rock or getting your surfboard out of the fucking car, like completely asking. I blame all the ayahuasca. I, you know, I'm like, is the idea like, okay, girls have been getting away with this where they share the show off their butt or half nudity.

Maybe I can do this. Have they not learned anything from real life? Like, here's how it works in real life. If you're sending people pictures of your dick does not get the same attention as women sending pictures of themselves naked, you're a man. It's not hard to get a man to show them self naked. So first off, it's not going to work like it does for women. Okay. Second off, why would you want that anyway? That's that's not going to build any value. It's not present. And it's also it's kind of highlighting

your own, you know, narcissistic insecurity almost. It's like that, build any value is that present and it's also it's kind of highlighting your own You know narcissistic insecurity almost it's like that you know Oh, I'm gonna show a picture myself everybody just validate me. It's weird weird to me. I don't know. I don't get it It started with the leggings, you know, and now nobody wants to see my ass Okay, do you just jumped a couple of fences and that's that's just it. Nobody wants to see a guy in a guy's ass. Nobody does. No, nobody does. There's like one or two girls on our forum that said they would.

That they would like to leave a little mind. Yeah, out of a million maybe. It's fun. Come on. Yeah, teacher up. Yeah, no, it's, you know, social media's about acting and faking and if they think something's gonna get more attention, even if that means being real,

oh, I gotta be real now, how do I be real? Oh, I know, like, let me show things that are not flattering. That'll show people how real I am. I had one person, I was actually, I was prepared for an onslaught of fans of hers to come over and shame me and be like whatever. So I was prepared for that. And I actually didn't get any.

I did get one person that tried to defend her and say, like, oh, don't pick on her and stuff like that. Why would you pick on her? She's trying to do this. And I'm like, because it's virtue signaling, it's not her being really authentic. I said, it's not real, it's fake. And then their response back to me was that, you know, we all are in a little bit

innocent. So, you know, we're all coloring outside the lines. And I'm just like, not me. I don't feel like that. I feel real to who I am. I don't feel like I'm faking who I am whatsoever. So what do we mean by that? We're all kind of being fake. Like, I have to make a post to clarify whether or not you're authentic. It's, it's, no. It's also this new, this,

this is this kind of culture shift right now. I told you guys that when I brought up that app, the FaceToon one, and I happened to be around my cousins, and you know, I was kind of like shaming it in front of them, and you could see that they felt guilty because they use it. And then they felt compelled to like, I only use it to wipe my teeth or...

That was like an awkward situation when you're at a party. And you don't, you forget that you don't necessarily know the stances of people around you. So you start talking like politics or religion. And you make a hard stance like vegans. I can't believe it. And then yeah, you notice someone's face change a little bit. Oh shit. It totally was like that because I was outnumbered. I'm over there talking about how I think it's ridiculous and that it's so sad that we're moving in this direction. Because you could

see the like meanwhile, you know, my own family is is using it. And then in then trying to justify me why. And it's it's becoming that much of a social norm that when you put these photos up, like who would put just a normal photo? You've got to put a completely Photoshopped or somewhat doctored photo. Best version of you that can't live up to you. This is the thing that I try to communicate to my kids.

And it's not, obviously they're still young, but I do talk about this kind of stuff, especially to my son, because he's a little older, he's a teenager now. And I'll say to him, I And it's not, obviously, they're still young, but I do talk about this kind of stuff, especially to my son, because he's a little older. He's a teenager now. And I'll say to him, I'll say, look, you, you don't want people liking you for being someone that you're not. It feels good to know that a lot of people like you, but it feels terrible for a lot of people to like you for something that you're not. That's actually torturous. And now being yourself and being real does not guarantee you success at all.

You could be real as hell and nobody likes you. Or you could be real as hell and a lot of people like you. What's the worst thing to do ever is to be someone else, something fake, then get lots of attention on you. And now you're being fake and you're living a lie and the lie keeps growing. You ever do this as a kid where you lie a little bit like you tell your friends, like you're a black belt and karate or some shit, you know the stuff that boys tell to their

other buddies or whatever. Definitely one you do. You never did that or you're like, I went to, I was in Alaska, I went hunting, whatever. You make up a fake story but then it starts to grow and it starts to grow and then you kind of feel like, oh. Yeah, I told everybody I went whatever. You make up a fake story, but then it starts to grow and it starts to grow, and then you kind of feel like, yeah, I told everybody I knew karate. After watching the karate kid, I was just like, you know, it qualified. The wax on, wax off, you know, I get it.

And then it grows and grows, and then you start to feel terrible. Oh my God, imagine if you're fake, and then on top of it, you get hundreds of thousands or millions of eyes on you for being this fake person. That's torture. What you want to do is be yourself.

And then if you're great and successful, now you have real and true success. But the whole fake thing, man, that is a, it's a path down, it's a very dark path. And also in looking at it, from the outside, it's like, come on. Stop with the pretend, you know, face-to-term. You were harassing me the other day about, I shouldn't say harassing, you were were harassing me the other day about I

should say harassing you were dropping knowledge on me the other day about sometimes when you present I just walked around telling me shit okay whatever so you know study helping me with the information like an assault rifle hey guys look at what it feels. It feels like that sometimes. Guys, look at this while Creepy. I know it. I know it's not good for me, bro.

Leave me the fuck alone. I'm very aware of it. I'm sorry. I don't need to hear the study. I'm sorry about that. I'm so annoying. No, you were dropping some knowledge on Raci. And so last night I'm in my refrigerator and on the front cover of the Gold Juice, it's got two American Rashi.

And I thought, oh, this is cool. My allergies have been bothering me when I was a little bit. Oh yeah. Yeah, so. You took it. I did, I didn't help. So it's great. So it's got, here's the other thing about Gold Juice.

Did you guys know that there's something that was quite common, inexpensive. You can find it at any store, that reliably raises testosterone, ginger. Ginger reliably raises testosterone, and so does its cousin, turmeric, and curcumin lowers estrogen. So gold juice, the reason why it's gold, is it's very, very high in turmeric, and then the active ingredient curcumin.

So I would suggest to you Adam, start taking it every night. It's just trying to make it a bollic. Well yeah, because it'll help lower estrogen. So this is good for people who have estrogenic kind of side effects. You could supplement with a lot of curcumin. And then if you want to throw something on top of it, do you ever make like juices for your soft like smoothies

and shit? Make someone throw some ginger in there. It's a little spicy, but ginger and turmeric come from the same family of plant or whatever. Roots. Root. And they actually reliably will raise testosterone. I just learned that. That's what it does.

That is a fun fact. On that topic, I have had a couple of DMs. There must be, I gotta find out who it is. I don't know. There's some beckoning competitor who is promoting testosterone boosters. Broin, what is your thought about a female using natural test boosters? It won't do anything.

It won't raise their testosterone. It won't raise their testosterone in any significant amount. When they look at testosterone boosters, here's what they find. If a man has low testosterone, now I'm talking about reliable testosterone boosters. If a man has low testosterone, it'll raise their testosterone. If a man's testosterone's with a normal range, some things will raise it a little bit, and if their testosterone's naturally high,

they probably won't get that much of an effect. And then the effect itself isn't like this huge boosting effect where you're like, gonna notice all these gains, you might notice a little bit of a boost in energy and libido. Now for women, really it's about balancing out estrogen, progesterone, and women do have testosterone, and low testosterone or women is, feels like what low testosterone man feels like, they'll have, they'll be more depressed, they'll have less drive, more body fat, less muscle, lower libido, but testosterone boosters don't work the same way

in women typically work in men. Would it be a value though if you were a female and you've been tested and you've been told you have low testosterone levels for a female? If you've been told you have low testosterone levels for a female, it has more to do with your estrogen than it does raising testosterone. So it has more to do with balancing out

how your body's utilizing estrogen, how it's getting rid of it. Those are the hormones they want to kind of pay attention to. It's like estrogen and men. Our estrogen is a result of our testosterone. So it's like our testosterone gets converted to estrogen. Their bodies don't, they don't have, obviously they don't have testicles.

So... Hasn't the usage of like wind straw or anavar and things like that within the bikini community gone up, or this is what I've heard. They've been using it for a long time. They've used it for a while. You know what? Women taking anabolic steroids is the dumbest thing ever. Yeah.

Because you are literally, if you're a woman and you wanna get a sex change, unless that's your goal. Yeah, if you literally want a sex change, they put you on steroids. That is the main way that they treat you with hormones. And testosterone women, women are very sensitive to testosterone. So you give a woman just a little bit

and they notice these kind of crazy effects. And you get masculineizing effects that some of them don't go away. So like, if you start to grow facial hair, which some female bodybuilders have done, you're gonna have to shave forever. You can grow, your Adam's apple will start to grow.

Of course, the size of your clitoris, because that's the body part on a woman that's kind of homogenous to a male, right? So clitoris on a female's, like a penis on a man, you give a woman testosterone and her clitoris on a female's, I could penis on a man. You give a woman testosterone, and her clitoris grows. They get oily skin and a lot of different things. Does it make them leaner and more muscular?

I mean, if you wanna get leaner, then you, then 99.9% of the female women in the world ever wanna get to, I guess, but I don't know, I don't know very many women that wanna have veins in their abs, you know what I'm saying? Right. So it's kind of a silly, it's a sub, you know, that's that whole sport. Yeah, I don't get very many women that want to have veins in their abs. You know what I'm saying? Right. So it's kind of a silly, that's that whole sport.

Yeah, I don't get it, but yeah. That whole world is kind of crazy. Anyway, speaking of being annoying. Oh, that's keep going. Yeah, so I went online and took this ADHD test. Oh, you did? Yes, you failed miserably. Dude, I'm so bad.

I wanna take it, I'm curious. You're bad too. I don't think you're as bad as I am. I don't know, I'm pretty bad. You're pretty bad. Is it just questions and answers or is it like an interactive test? It's like, you know, check the things off that are true

and then I read some articles and there's a couple things that I do that are, that annoy people, since I was a baby, like since I was a child. Like one of the things that I'll do is, if you, and you things that I do that are, I annoy people since I was a baby, like since I was a child. Like one of the things that I'll do is, if you, and you guys know I do this, if I'm sitting down and I'm at a meeting or I'm listening to something

and I have anything in front of me, whatever's in front of me will get shredded and destroyed. Yeah, find my hands. You're gonna see a pile of ripped up paper. You know, the water bottle, you take the label off, it's our smashing it. Yeah, I'll take a pencil and break it up into five different pieces. I'll do that.

I've been doing that since I was a kid. Yeah, I've bought a lot of pencils. Yeah, that's a classic. It's just for fun. Forgetfulness, terrible. It's probably one of the reasons why I got divorced. I just forget everything. And you're bad too, though.

I mean, literally, you were talking about this and yesterday, I came in today and I had to apologize to Rachel because Ned has a new product line and I don't think I can share it yet, but they have a new product line that just came out. It's specifically for women to cool little thing and Rachel was showing it to me and I'm like,

oh, this is great. I wanna show Sal, so Sal could read the science on it. She goes, well, and she kind of was all hesitant about me taking it. And she's like, well, I just, I want to, I need it. I want it. And she goes, just make sure Sal doesn't take it because he will, he'll take it.

And I'm like, no, no, I just want to make sure, I just want to hear his thoughts on the science to support it. And if it's something that we can talk about or not, right? So she said that to me, right? Like, Sal is gonna take it. Don't let him take it And I told her don't worry. I won't walk in the studio. Okay, directly from that office. Not even a minute. Yeah I said it from middle-ed I come in I show Sal and Sal and Justin both. Oh, oh, it's kind of cool and Justin goes Hey, can I take one of these for Courtney and Saagos? Can I take one of these for Jessica? I go, yeah, go ahead

And I take one of these for Courtney and Sago's, I take one of these for Jessica and I go, yeah, yeah, go ahead. Yeah, no problem. And I need to get that conversation. And then I get a picture of the box empty from her, the text last night. Oh, we all got scolded for that. And it was, I told you, and you could tell,

like just, I could read the tone in her voice. I know, and today I came in and like, gregiously apologized and said, listen, I know that was my bad. I know you told me to not give it away. I just, I'm so sorry. That's just brain fart on me. It's just, dude,

too I am. She scheduled a call for me. I was supposed to get in a call with someone to get them on, to potentially have them as a guest on the show. She tells me five days before, hey, Thursday you got a call with so-and-so, 8.30 in the morning.

The text you like five minutes ago. I go, no problem, no problem. The night before, hey, reminder, tomorrow morning you have a call with so-and-so. Great. Oh yeah, thank you very much. Day of, you know, two hours passed, I was supposed to be on the call.

She comes up, hey, how's the call? What call? Call with the guy, whatever. Oh shit, can you reschedule the couch comes up. Hey, how's the call what call? Call with the guy whatever this oh shit. Can you reschedule for me? Oh my god. I'm so embarrassed no problem rescheduled again Tells me the day before tells me the morning of Two hours later. Hey, how was the call with the guy? Oh my god. You did twice bro? I did I know you did Reschedule you are the worst reschedule the call two times, and I'm just so bad. I'm just so bad with it. But there are, it's funny, it says jobs that people with ADHD

tend to do well in, jobs where they talk a lot, sales, I'm like, yeah, yeah. Well, you know what it is, and I think we're all like, they're similar in this, especially you and I. I think we're like a varying degrees of ADD. This is definitely spectrum in here. Yeah, for sure. Cause I have it, but I don't know about that level.

Well, the positive side, cause I know some people have used this a crutch and a poor methane. I've learned to use it as a strength. I understand that that's string weakness. Organization is definitely number one on my list as far as my worst attributes. So a long time ago, I figured that out. So I knew in every business that I've had,

you know, as soon as I start making a little bit of money, and I would like to pay myself more, I right away go out and hire somebody who can take care of that for me. I've done that in every business that I've built going forward because I know that. I know instead of me stressing over it and realizing that and that comes all the way back to that advice.

It's just smarter. Yeah, it's just, it's not a strength of mine. So so you recognize what you're not good at and you hire people who are. But when you get me on a topic or get me on a part of something that we're working on, I can have tunnel vision. Hyper focus. Yes. Yeah, that's that they call it hyper focus.

Yes. I know years ago, I think I was 22. I had a doctor give me a test and then she prescribed me straight tarot, which is a norapinephrine reuptake inhibitor, which is supposed to be for ADD and I'm like, oh cool, let's try this out, you know, because it's basically free drugs or whatever. Yeah. No, I felt terrible. Cool.

I felt terrible on it. Never, yeah, never, never look back. So how is that different than like adderol or ridlin or what? Those are totally different. Those are stimulants. So a norapinephrine reuptake inhibitor prevents your brain for reuptaking noripinephrine so that there's increased circulating levels of it and that's supposed to help Whereas Adderall and Ridlin those those are actual stimulants those will go in and and have that see those stimulatory effects So totally different but anyway, anyway, I thought it was funny.

I took the test and I was like, wow, this is... So what's Scorgy? Is it a very good score? No, I didn't get a score, but I'm basically... But the doctor called you. Well, I'm gonna let you call me in. He just finished it. Like he gets a phone call, I took it a citer.

Hey, is this Sal, just definitely. You just took the test online. Actually, yeah, I'm getting my PhD. Can I do a study around you? Yeah, this is the worst I've ever seen. We're gonna need to get you in tomorrow for a scene in the morning. What time? Yeah, I'm getting my PhD. Can I do a study around you? Yeah, it's the worst. We're gonna need to get you in tomorrow for seeing the morning. Yeah, what time? Yeah, yeah.

I'll pick you up. I know, I know. Don't worry about it. Is that my not where you live? That's my dream. My dream is to have a personal assistant. Literally, it's my dream. No joke.

I've told Jessica that she thinks I'm crazy. I would love to have a personal assistant where I wake up in the morning and I go, what am I doing today? Cool, okay, I'm doing that. I do that. What am I doing next? Do you do that, great. Never forget anything.

We were pretty close to having that. We still, we still fuck it up. We're almost there. So that's where we need robots. Yeah, that's the only way I think, I don't know about it, like who, who, like an avid my house, I feel comfortable with. Yeah, you want a robot?

I want a robot. Yeah, sexy one. Yeah, sexy, sexy robot. So tell us a bit about dad life. Adam, I saw your boy here yesterday. By the way, he's changing so fast. Yeah, well, he's starting to sell the ware now. He does the thing.

Katrina was working out and he's on the mat or whatever. And you forget, my kids now are the older so you forget little infants do. And he's laying there and he's just, you know, just got to stretch his cat and put you to kick him in the air, yeah, just catching, catching, catching. Yeah, yeah. Yeah, yeah. Proper reception, start to come in.

A little baby legs, yeah. I don't wanna squeeze them so hard. You know, I tell you what, it's hard, dude. It's definitely not easy. And it's not easy in areas that I think that are, the most trial, the things that I struggle with the most is this. I guess I didn't think I was a big routine guy until now. Now that's all blown up. And you know, training is like is a passion of mine. It's been

extremely important forever. But I tell you what, if I had a terrible night's rest and Katrina's having a rough day with Max and we've got other stuff going on or she needs relief, I just, I selfishly can't, I selfish as I've been my whole life, I can't seem to say, oh, hang on there, I gotta go get my workout. I'll be back. I just don't do that. What ends up happening is like, okay, honey, I'll be home.

I'll be home and I'll get them and I'll take them and then I take them from her, get first some relief. And then so what ends up happening is a lot of my fitness goals and the things that I really, really enjoy are put on the back burner. Yesterday I was in the gym and it was funny because people who recognize me inside there, oh hey, what's up Adam?

I haven't seen you any here in a while. I'm like, yeah, good nights rest last night. Katrina's got Max right now. It's just like, equals I'm here in the gym, you know? And I'm still getting, for me, and that's what I've just learned to be okay with. Like, you know, 10 years ago, I had so much body obsession stuff going on

that I need to look a certain way, and I need to be so strong and be so fit. And abs need to be popping and I don't know that shit. Where now it's like, you know, as long as I'm getting in the work to stay healthy and to stay strong and to stay relatively fit, I've learned to be okay with that. So it's been good for me in that aspect. It's been good for me to be like, okay, really have some perspective on, you know, I'm not out of shape, you know. For me, I'm out of shape

because I kept myself relatively fit for quite some time very, very consistently, but my priorities have changed. And, you know, and if I'm gonna be supportive, then when there's times like that, that where she needs help and assistance, and I was planning to go do my gym workout, I then modified my day to make sure

that I'm there to support her. This is a big deal. This is why we need this as trainers. This is why parents, oftentimes, what would they say, finding time? Time is the most... And in my experience, the best way to stay consistent with your workouts, with kids, honest to God is you got to wake up before them and do it. So that was a plan this morning,

right? So I set my alarm two hours earlier than what I normally would get up, but I had a terrible night's rest last night. Yeah. You know, so that... So there you go, it's like, okay, then I'm like, and I trained, and I trained yesterday. So that's how I justified, I need to sleep. I'm like, okay, I'm gonna sleep today. I didn't get any good nights rest last night. The plan was to wake up two hours before workout, get my reading in, do all that stuff.

You know, woke up, groggy as fuck, and then kind of went like, okay, do I push through this? Where do I let myself sleep for another hour or two, and I chose sleep this morning. So we're having, I'm having things like that that are happening right now. I am happy that, and I didn't, I don't know if I shared this with you guys or not,

but, you know, I've been kind of like, I don't wanna say I've been pushing because I've been, I've been totally letting Katrina make this decision, but I've been encouraging her to look into the possibility of us using a nanny. Like, I said, I, it's not you following short I've been encouraging her to look into the possibility of us using a nanny. It's not you falling short as a mother. It's not me falling short as a father.

And what I think was the selling point for her, my sister comes once a month and she spends a week with us. And my sister is just amazing because she doesn't require a lot of attention from us. I don't feel like I'm having to entertain her. You know, she works behind. If I come in and I grab the baby from her and she's not holding the baby, she automatically like looks at the kitchen and if there's a ball out or something on the sink or something like that, washes it, puts it in the dishwasher.

If the dogs haven't been walked, leashes them up, walks them outside, or gives them attention and plays with them. And then, you know, if I need to go do something work or I'm on my phone, she picks the baby up to, she just works behind us seamlessly. And that week when she's always there, Katrina and I are like, on our workouts, work we're productive, everything is like really, really smooth.

And so I've just been telling Katrina, man, I would love to have that support here if you could find the right person who could kind of navigate around us like that for four to six hours a day every day. I think it could be tremendous. It's all about the value. It's all about the value, like the amount of time

that you spend doing certain things versus paying someone to do that. And then what can I do with that time that is more valuable. And so this is like like yard work. I see there's definitely some value in doing your own yard work, but there could also be a lot of value in paying someone to do it. But then doing something with that time that is more valuable to you, like maybe catching up with work or getting a workout or spending time with your kids.

So you know, you gotta look at all that in terms of the fact. That's been a big, yeah, that was a big thing for me. It was to relieve a lot of that. Like, because I, you know, just having that, like I can do all this stuff has been sort of like an Achilles heel for me at the house because I showed initially, like it was like a fixer upper

kind of a situation. I go and I, you know, do all the stuff on the house, but then it's like, you know, things break all the time. And stuff is just in chaos all the time outside. And it's like, okay, but like, we need to maximize our time and put it in the most effective direction. And so, yeah, I started to hire people

to do things that I'm very capable of doing, but they're going to have the kind of attention to detail. They're going to have the right tools, you know, and it just makes a lot more sense. And it's, you know, and so I save a lot of some of those skills for things that I could, you know, pass on to like my kids. So they like have some skill, or it's just fun, like building that tree fort and things like that, you know? So yeah, you just, you gotta weigh all that out and that's why I brought the workout into my house

because I was having the same issues forever with that being a big chunk of the time that you spend getting there, then going through, then coming back, it's just like. The value of the home gym is really good. So valuable. Yeah, that's why I put a bunch of equipment in my garage. It's like I wake up in the morning,

I'll wake up at five by five, 45, I'm in my garage, and I'm lifting weights, I'm done by six, 45, I go in the house, get the kids up, and my workout's done, I did it, I know I'm not gonna miss it, I know I'm not gonna skip it if I do it that way. Now the weeks that I don't have the kids, because obviously my situation's a little different, right?

I'm one week on, one week off. When I don't have the kids, then I can do the after work, afternoon workout, spend two and a half hours at the gym and do the steam and sauna and take my time. And you have more of that time to be like, what do you wanna do right now? I don't know, let's go, you know, the movies,

or let's go hang out or whatever. But when you have kids, you gotta, it just, all it takes is more structure and prioritizing of certain things. Which I think is, we just started this podcast episode talking about our, and I think that's all it is for me. I think that's what, why, I think that's why it's challenging, right?

Maybe somebody else who is like really good about organization and structure. Yeah, more of a handle. Yeah, maybe they would crush it really well, but I've just never had to do that to this level. Well, you know what I mean? That's what we're figuring out right now. You know what it'd be fair though? To be fair though, a lot of people that I know who are really organized, they have the drawback of not setting time aside for themselves.

So they are real organized, but it's organized for everybody else. It's like, kid here, kid do this thing, got a cooked dinner, got a clean that, got a little work, and then you ask them, hey, what about your workouts, what about your meditation, what about taking care of yourself? I'm not a date. Yeah, what about going dates with your business? Yeah, you lose a little bit of that's the other thing, because the spontaneity is magical a lot of times.

Like it helps to kind of, you know, lighten up the everyday drudgery. Yeah, that'll be something, you know, that's something that I think is really special about Katrina and I's relationship that'll be interesting how that's going to change. Like one of my favorite things to do with her is like, I mean, many times, just last year alone,

many times, would I, you know, text her at three o'clock in the afternoon and say, you know, we got seats to go watch the warriors, like we're head enough to the game and we go have a nice dinner together. We go watch a lot of basketball, like what a fun for her and I. That's a very romantic and fun night. And we connect by driving to there to the game the entire time. It's such a cool spontaneous thing that we do. And I do those things a lot or on the whim, just say, hey, we get packed up. We're heading to the beach. So it'll be interesting to see how, you know, having a child changes that. If you have a nanny, it'll help.

Like you said, yeah, that's to me. And that's what I want to be able to do too, right? I want to be able to call. I want to have that relationship with my nanny and still do those spontaneous things, say, hey, you know what, I'm going to take her to the game tonight. She doesn't even need to know yet, like call the nanny first.

You just got to be in cahoots with you. We're just taking care of you. Right. And to me, whatever money it costs a month and so on, I value that. I would take less money for myself or spend things less on myself to have that asset to be able to do those things

that I know feed our relationships so well. So I'm figuring all this out. Now for people who can't obviously don't have the expendable income to do that, it just takes structuring, you know? You're not gonna, it might not happen spontaneously, but you can structure and plan it. And taking that extra step, I think,

sometimes people have issues with that. Like, you know, we used to just, you know, we would just get in the mood and we would just have sex. Well, okay, now you have kids. And that doesn't always happen. Literally schedule it. And I don't mean scheduled necessarily. We have to have sex, but you could be like,

hey, Wednesday night, you know, six o'clock, we'll have the kids go with my parents or with the babysitter. And you and I are gonna go out and hang out and we don't have to do anything else We could just hang out together, but the net creates that environment for that, you know for that kind of stuff to happen Wednesday and Peyton the house, you know it's gonna be a good day Come take a gander Come take a gander

Look at my work He's out there peeing himself He's like, hey check it out I'm trying it all you guys I work. He's out there peeing him, so he's like, hey, check it out. they did a study and they found that, they're showing that apes have like chimpanzees, for example, have established, they have established that they have a theory of mind or that they have this concept of theory of mind.

Do you know what that is? No, it's fine that. So it's something that makes humans... Are conscious, right? It's what makes a special, one of the things that makes a special. I'd call that the auto-nuitic consciousness. I don't know, but damn, that was hot, right there. That was hot, right? Separate, it's what makes a special, one of the things that makes a special. I'd say they call it the auto-nuitic consciousness. I don't know, but damn, that was hot right there.

That was hot right there. That was hot right there. Yeah, look at that, Doug. It's when you can think about what the other person's thinking. So you can kind of predict or think about, oh, this person must feel this way or think this way. And we thought for a long time that, yeah, maybe chimpanzees do that, maybe they don't do that. Let me see, is it, are you right?

Read it. I don't know how to consciousness is the human ability to mentally place ourselves in the past in the future or in counterfactual situations and thus be able to know, but that is, that would be a whole new level. That's the consciousness. Well, that's consciousness. That's what differentiates us from the animal kingdom, the point that I made there. Yeah, I love that. But no, this is being able to think what the other person's thinking. And so they did this test where they took a human.

They recorded a human, playing with a ball, then somebody puts a box over the ball and puts another box next to it that's empty. Then the human turns around and then they switch the boxes and then they look back at the boxes and they have monkeys watch this video and they track their pupils and they find that the monkey's predicting

that the human will get it wrong. Not that the human will know where the ball went as if they are predicting what the other person's thinking. So it's new studies showing that. How do they make that connection? How do you draw that from that? Because they're predicting what the other person's thinking. So it's new study showing that. How do they make that connection? How do you draw that from that? Because they're predicting what the other person's gonna, where they're gonna look.

They're predicting where the other, where the human's gonna look. So that suggests that the monkey, but what do they do? Like, because they point at it first before the human does. No, so how they're tracking their eyes. Okay, so they're,

I'm trying to visualize this test here. So humans, first watching, do they get to watch the moving of the ball first? I'll read the study to you. Yeah, this is this is suspect. No, no, no, it's called theory of mind And then so the idea is that the monkey is guessing that the human would guess wrong by what pointing at the wrong one It was that to me silence the monkey. They're not pointing. They're nobody. They're watching the monkey's eyes Where the monkey is staring so here here it is. In the first test, the ape observed a film that showed a human actor being tricked into thinking an object was hidden in a box. After the human watched the object be put in the box,

they went behind a screen after which the box was removed. So the ape knew the object was not in the box, but the human still thought it was there. Using eye tracking technology to record their gaze, it appeared that the ape anticipated the human's false belief that the object was still in the box. To dig deeper into what, whether this displayed true theory of mine, they set up another scenario that was a little bit more confusing. The apes were randomly split. Yeah, that was confusing. Yeah, but more even more confused. Wrap my brain. Anyway, I don't need to read anymore. But anyway, the scientists are showing that

that they think that they have theory of mind, which you know, hey, 100 years. So they can predict the behavior of the human coming back in. And so they thought ahead of time is what they're saying. Yeah, like they're thinking what the other with the other kind of thing with their eyes, though the other kind of thing, with their eyes though, come on guy, that's suspect as fuck.

Well, there was other stuff that they talked about in there as well, but yeah, it's not that hard to think that. Yeah, I mean, there are like certain animals I was talking about this the other day, I don't know, between like dolphins and whales, and like there's another, I'm sure there's levels to this. In terms of the consciousness that each animal possesses,

there has to be a scale because they've already proven what the capacity for learning languages and stuff with dolphins are, so it's interesting to me. I mean, we don't really know that much about it. Yeah, no dogs, for example, have they say that what we can develop the vocabulary that's equivalent to a three-year-old in terms of all the words that they'll recognize. But they haven't scientifically proved that they can emote. What do you mean? Show it. Yeah, like show like emotion. Dogs? That's what I, I read that. I don't know, to do that.

Yeah, like they haven't been able to like show that consistently in a lab. I don't know, it's interesting. And then they react. All I know is you get, you know, these monkeys, they start, you know, what is that movie? Plenty of the apes. Yeah, yeah, that's all I think of.

I see this. Like oh shit, here we go. I think of the monkey hybrid humans in China That's what I think of that. I'm scared. Yeah. We'll see what happens Yeah, this quaz brought to you by organify For those days you fall short on getting your organic veggies or whole food nutrition Organified fills the gap with laboratory tested certified organic superfoods to help give your health a performance the added edge Try organic I totally risk free for 60 days by going to organifi.com

that's a large a NIFI dot com and use a coupon code mine pump for 20% off at checkout first question is from american texas thoughts about the barbell hip thrust does it have any benefit besides the aesthetic of a larger butt? I mean, it sounds a big hip thrust guy these days. You're one of them hip thrust guys. I'm looking forward to the Instagram poster. I wouldn't say I'm a big hip thrust guy.

Oh, you're a belt the way you walk now? Big hip thrust guy. No, I've been incorporating it into my routine. Differently than I ever have before. In the past, I've primarily used it for correctional purposes. For clients, I have used it for people who want to build a bigger bot or, again, for correctional exercise purposes. But I've never really programmed it in a full-on workout.

And I've never programmed it the same way I would program squats or a deadlift by adding weight to it and getting stronger at it. But I've been doing it. It's now, I'd say probably week five or six. And what I notice is what you would expect to notice from getting stronger in that top portion of the hip extension, which is, I'm strong on my deadlifts. I'm stronger with my squats. I feel more stable. I think it's just, it's a great hip movement. I really do. I don't. Those glutes are just more engaged, right? Yeah, I appreciate you noticing that. I do. It is funny getting a really crazy butt. I'm an uglary. It's crazy getting a

glute pump and walking around the gym though. It's funny. It's a weird feeling. Is that true? Yeah, like bubbly. Yeah, you walk around like, what the hell? I'm going, going, going. But you know, you walk around like, what the hell? Bowing, bowing, bowing. But, you know, I wouldn't put it up there with a squad or a deadlift. I think people, especially today, there's just talk about hip thrust being like this crazy foundational movement.

No. I don't see it, I don't see it that way. Well, I think it's good though. We got Brett Contreras coming in, I think in a week or two. So who argue that for sure? Yeah. I mean, he did all kinds of research and study around it.

And I remember there was a lot of debate around the carryover from that into like sprinters and other aspects of training. I mean, I think it's awesome. I think it's a great exercise. It is. I think there is some people that are trying to make a case for it that it is king and that it's better than squatting or deadlifting.

I 100% disagree with that. Just because when you talk about things that are the most, that in fact that was a debate I had in our forum like a year or two ago about this because I said this statement that I did not think that the hip thrust was more functional than a squat and a deadlift and some kid wanted to argue that it was. And my statement back to him was,

when will you ever find yourself lying on the floor with a bar across your waist and you have to thrust it up? You get a 300 pound body up. Yeah, with a refrigerator falls on you. I know, that's the only time I could think that, or maybe if you're in Jiu-Jitsu and you gotta hip thrust somebody off of you, but for about 99% of the population, it's not more functional than a squad or a deadlift.

You will, in your lifetime, 100% squat down and pick a child up or pick something out. Yeah, it's a small range of motion. It feels a lot to me. I know it probably has a little more benefits in terms of what they studied than like, you know, the leg press, but to me, it's very similar. I mean, the range of motion anyways anyways in terms of the functionality of it. But yeah, I know it's great. And I think mainly because it's highlighting

one of the most important muscles in the body, which is the glutes. The glutes is so central to all movement and all power output. It's all starts there. So I think that's why it's such an effective way to really isolate that. I will say this, if your goal is to build your butt, 100% should be incorporated.

Yeah. I mean, if you're primary goal, I mean, if you're a guy too, but I mean, most of my clients that asked for this were mostly my female clients, and you want to build your butt, hip thrust, should be a staple movement. Yeah, I would say if I were list the top 10 or 15 exercises of all time, it would be up there. I definitely think it belongs and most people's routines at some point in the rotation. I don't think again, I don't think it's as functional, foundational as a squat or a deadlift, but it's definitely up there.

And it definitely does provide some career of a value. You know, it's funny. Strong men used to do perform feats of strength and one of the feats of strength that they would perform that was quite common back in those days was a hip bridge, which is kind of like a, like a, a glute bridge or a, a hip thrust. What they would do is they would support themselves

though with their hands, so they weren't on a bench. So there were hands behind them, legs on the floor, and then they would support tremendous amounts of weight. And so there were strong men who would do thousands of pounds while bridging up into this position. Is that true? Yeah, and the reason why... I've seen that.

Yeah, you can look it up. Yeah, you'd be able to see it. Was that where they'd have like benches of people just on top of them? Yeah, we're an elephant. Yeah. They'd have like a big plank on them and an elephant would stand on it.

Wow, I've never seen that before. And the reason why it was a popular feat of strength was because you can get really strong in that position. And so it's a great way to impress your audience with the amount of weight that you can support. That's right, boys, nothing impressed chicks more than hip thrusting 500 pounds. The gym and your spandic tights.

Well that's the other thing too. It's also become one of those exercises where people are bragging about how much they can lift. I mean whatever. I mean it's cool. I guess you can lift a lot of weight but you know. It's not cool. Yeah I mean I don't know if it's necessarily an exercise you want to brag on. It is one that you can get strong and really quick. I went from practicing it with 135 to 500 pounds very quickly with that lift, just right away.

I felt, and that strength increase definitely gave me a carryover to my deadlift. It didn't make me deadlift tons more weight. It just made me feel more stable in my deadlift, especially in the bottom position. And again, in terms of aesthetics, you're talking about one of the biggest, most, I guess, foundational muscles of your body, which is the glutes. If you look at primates, for example, look at all primates besides humans, they'll have

really small weak glutes. Humans in comparison have these really big muscles, and it's because we stand upright. It's one of the muscles that helps us with local motion. It keeps us upright. It's very important. And a lot of our everyday motion gives a speed and stability. And athletes, the hip muscles and the glute muscles are imperative and almost any sport that I can think of. So giving yourself a stronger but definitely has a lot of function and value. It just does. And hip thrust is one of the better exercises to do that.

Next question is from Smitty Jr. 85. Is there an optimal heart rate to perform your next set in order to maximize muscle growth? Oh, you know what? That's actually this cool question. You think this question? Yeah, I did. I don't know if there's an optimal heart rate. Sure there is.

But what is it? Well, I mean, this is... I got enough as a number know if there's an optimal heart rate. Sure there is. But what is it? Well, I mean, this is, I got enough as a number that we've had. No, no, no, no. This is what I would say though, is you don't want to break your cardio threshold. Yes. And that's more important. Like, because once you do that, then you switch over systems and now your body is, is different energy systems.

Yes. So now we are now doing something that is aerobic instead of anaerobic. This is, I think, a mistake, actually. See this a ton and things like orange theory and crossfit and circuit base type of training where you don't allow the heart rate to level back out and it really is just cardio with weights. Does that mean you can't build muscle? No, you could still build muscle by doing cardio with weights,

but it's not the most optimal place for maximizing muscle growth. That's why I like this question because it's like to maximize muscle growth, you 100% would like your heart rate to drop back down before you go into the set. Yeah, if your cardiovascular fitness is getting in the way of your workout, like if you notice that, the limiting factor with your weights is the fact that you can't breathe, then you need to take longer rest. If that's getting in the way, then that means you're training

above your cardio threshold. And like Adam's saying, now you're doing cardio. Now that's not necessarily a bad thing. It's just you're not now maximizing and utilizing the weights for what they're best at, which is building strength and building muscle. You're now building stamina and endurance and you're doing cardio vascular activity with weights. Now that being said, I like to train in a variety of different ways when it comes to my heart rate. There's definitely times when I'll take longer rest periods where I'm letting my heart rate come way down where I feel not cooled off but I definitely feel like okay I can maximize my strength for this next set and then there's times I like to keep the pace up a

little bit and I like to push the limit. I don't like to get out of like again I don't like to push and get into cardio levels but where I will rest 30 seconds 40 seconds in between sets and keep that up throughout the whole workout. And keep this in mind, most people listening right now work out because they want to improve the way they look and they want general overall good results. If that's you, then I would say, train in a variety of different heart rates. Allow your body to acclimate and adapt to one style of training and then shorten your rest period or length shorten your rest period

or lengthen the rest period. And the one that's gonna benefit you the most is the one that's probably most opposite of what you're doing. Yeah, you're just the new stuff. That novelty is what really gets the body to change. Now if you're a power lifter, most of the time you're gonna work out

is gonna be spent in allowing your heart rate to come way, way down. Bodybuilders tend to train with a little bit more of a quick pace, I think they're chasing the pump. But I think all of them have value. I'd look, if you look at studies, studies will say, resting two minutes in between sets is best for building muscle. And that's true. If you do a head to head, you know, eight week study or 12 week study, you're going to find that. The problem is, one of the problems I have with all these studies

is, they're not following the following the people for a year or two years. Because what ends up happening is eventually that particular application stops working. Then if you take those people and say, okay, you've been resting for two minutes, let's have you rest one minute now. Now, all of a sudden, we start to see progress. Or vice versa, you take somebody's resting a minute, you tell them to rest. Two minutes, all of a sudden, you start to see progress or vice versa. You take somebody's resting a minute, you tell them to rest two minutes, all of a sudden you start to see progress.

So I recommend people train in a variety of different zones and heart rates. And I do this for weeks at a time. So I'll do three or four weeks with longer rest periods. Heart rate is dropping down pretty low in between sets. Then I'll do a few weeks where I'm pushing the pace and I'm doing more volume and I'm getting a better pump and I'm changing the way I'm applying the stimulus or whatever, whatever you want to call it to get my body to respond. That's the way, that's what you need to take away from this conversation around this particular topic. Next question is from that fly guy.

Can you talk about the rocks' cheat meals? Is this message harmless or harmful to the fitness community? Now, Doug, you recently pulled this up for us to look at. And this, so if Chris is one meal. Yeah, so I believe on Sundays, he gets a, he has a cheat day, right? And all aboard Sunday, okay, so it's all aboard Sunday, cheat meal train.

Here's a non-exhaustive list of everything the rock eats on his day off. Two eight ounce double cheeseburgers with bacon and fries, double shot of tequila, brownies, blondies, peanut butter chocolate chip, and double chocolate chip cookies and cheesecake. So here's the candies. Here's, and obviously anybody who's seen those,

anybody who's seen I Think that's a cookie. Oh, right. I don't know what that is. I've retried. Is it a cookie? He's taking the word cheap too far Yeah, it's way too far. It's cheap. It's a cheap. I was trying to make this whole faithful meals movement nobody was buying it So I I hate this but I love the rock. So I feel torn here. I know. I do like the rock. I think he's an incredible character. I also think that he's positioning himself to get into politics one day. I hate those cheat meals. I've said this since I was competing. I hate referencing eating this way as a cheat because I think that it encourages a poor relationship with food that you're cheating. Like it's a bad connotation to it.

If you're eating this way, you're being good and you're eating that way, then it's bad. I think it promotes the restrict and bench mentality that we already see in the industry. And I don't like it at all. Just because you can you do it 100%. And but I think he's also a horrible example of, if comparing yourself and what he's doing

to what you potentially could do because he trains like a fanatic. He's on a copious amounts of antibiotics. He's a massive fanatic phenom. Yeah, he's already a beast as it is. Like, yeah, no, I don't think that's a good thing to be sharing with people. And I know this type of stuff gets likes and shares

and comments and it makes good for magazines. And that's where this was at. I mean, just don't call it a cheat meal or cheat day. Just, oh, this is what I ate Sunday. That's all. Like calling it a cheat day reinforces the idea that there's a, that you eat it this particular way

and every once in a while you go off and you call it, you structure it and call it a cheat. How about this? How about you? Food has a lot of value and there's a lot of different kinds of value that food provides. One of the values that food provides us is the one that we're most,

that most people are familiar with, which is the hedonistic value, the enjoyment of the taste and the experience of eating that food. That's not one that I typically have to teach people. We all raise that way. But that is a real value. I'm not saying that it's not a value. It's actually a value. There's something that's good about eating a food and enjoying it for the taste and for the experience. I also think there's some physiological aspects to this that are negative too.

Like, I don't know how many studies we have around this, but I would venture to say that it's probably more unhealthy for us to sit down on one day and consume- You're not even a sprinkling in? Yeah, 15,000 of all these foods that we just listed versus, hey, on Thursday night, I had some fries with my meal or on, you know, Friday night after dinner, I had a cookie. You're so right because think about it.

That, and by the way, that is a restrict binge mentality, right? All week, I super, quote unquote, clean. Sundays is my cheat days and I go off. You know what that is? That's literally restrict and binge. A healthier approach would literally, exactly what you said Adam, exactly. Rather than doing that all week,

would be, oh, today I had a burger, but I also had all these other good foods or whatever. Like it's okay to do that kind of stuff. You just have to be, understand the value that food provides and food provides that value. It also provides healthy, you know, things for your body physiologically, stuff for your skin, your digestion.

It's got proteins for building muscle fat for your hormones and you know, all that other stuff. Just doing that means you can live any more kind of comfortable, relaxed life around food and be healthy. This creates that hyper focus on those types of foods. All you can think all week is about that gluttonous, raging feast that you're going to have, and that's what you have to look forward to.

I mean, there's way too much hype that you're putting around those types of foods. And again, I don't like it because it's, and this is what I really don't like this in with my peers. This is really common in the men's physique, bodybuilding world is these guys and girls that would show these foods. And you, if you followed me since the beginning and watched when I competed in this about that, I never did that. Does that mean I never had a cheeseburger?

Absolutely did. Does that mean I never had ice cream? Absolutely I did. But I also didn't think it was, I didn't think it was very professional and smart for me to flaunt that. Hey, I have 210 pounds of lean body mass on me. My metabolism is roaring at 5,500 to 6,000.

I'm on anabolic steroids, so half of what I, you wish you could be me. Right. And here I am knowing that I'm 1% of the 1% okay, and I'm speaking to the other 99% of the population, showing them that is not good. Not for me as a fitness professional because some kid is gonna think that he can go out

and get away with the same thing and still also have the similar physique, and I just think that's a poor thing to present. Yeah, I think if the fact that he called it a cheat meal, that's the part that I have an issue with. If you want to post it and you ate it and you want to talk about it, whatever, but stop calling things, you know, cheat and this is clean. I mean, I'll try to kill a semi bottle.

Next question is from joyful JJ. What are your favorite pre and post workout meals? We get this question so much. That's why I want to answer it. At first I think that's kind of silly because it's quite individual but I mean the question is on us, right? What do we like to eat? Did you see my pre workout yesterday?

What was your pre workout? You didn't see my pre workout yesterday? No. A pound of cotton candy grapes. What? Did you really? Yeah, yeah. So the first person to tell me about those,

I didn't even know that was a thing. Yeah, these are grapes that have been bred. So they're cotton candy. They are actually, they've been patent in Florida, a farm out there. They went through, I want to believe, I think I read over a thousand different genetics of crossbreeding until they found the perfect cross

to create this cotton candy natural flavors so nothing synthetic in it or fake or artificial. It's all real. Does it taste like cotton candy? Oh, you even had them yet? No. Oh, I'll bring them in. I bought like 10 bags and froze a bunch.

So it's spot on like cotton candy. It's the most amazing grapes ever. They literally taste just like cotton candy when you eat them. It's amazing. They get that God is really good at that. And that's an old, I want to say Frank Zane, I thought for sure you, you had heard of it. That's why I was eating grapes, pre-workout, the pounded grape, the high glycemic index, or my address.

Yeah, yeah. It tastes amazing. It's so funny. We have grapes that taste like cotton candy, and then there's cotton candy, there's grape flavor. Yeah. Like the hell's going on here? Yeah.

So for me, pre-workout, I don't like to eat something right before I work out. But if I do eat something, it's typically about two hours. Oh, we should talk about that. Two hours before. We should talk about that. Like, if you're eating it, so even when I eat the grapes, I'm eating it grapes, it's high glycemic, so I know that it's going to convert faster to sugar. So I'll have grapes like an hour before.

But if I have like a right before. No, an hour. an hour before. But if I have like a right before, no, an hour, an hour, an hour before my workout, if I was to eat a meal that I'm hoping that's going to be quote unquote my pre workout meal, it needs to be at least two hours before because that's the what it takes on average to convert that over into sugar. Otherwise, you know, people that eat a pre workout meal, 30 minutes or an hour before their workout, they're not even getting the benefits of that

until after they're workout. Yeah, yeah. I like two hours before, two or three hours before, and I'll have white rice. It's easily digestible for me. I'll have some kind of easily digestible protein, whether fish or chicken and some vegetables. And then I'll go into my workout.

And if I go into my workout, and I feel like I'm gonna have a long, arduous, hard workout, then I'll have some coconut water in my water bottle and I'll water it down with water. So I'll have like, you know, maybe like eight ounces of coconut water with another eight ounces of water. Now I'll drink that throughout my workout. And that typically gives me the stamina to really go long and hard. Post workout.

My favorite post workout meal, give me lots of egg yolks. I want that cholesterol, cholesterol helps with the recovery, muscle building process. I've identified this a long time ago, or I'll have chicken liver, which is also high in very high in cholesterol. I don't do that super often just because it's so high in nutrients that I can overdo it. But typically egg yolks, either more white rice or I'll have rice cakes and some vegetables. And I just feel my best when I do something like this. Baked rice in avocado, that's my post workout.

Okay. Similar in the direction that you're going with that. Yeah, white rice, man. I just, I use a lot of white rice and my pre workout meal if I was eating two hours before it would be real similar to yours. It would be some sort of a meat, a white rice, and a vegetable before I. Now, the only difference that where I kind of play with what I have after I eat has to do with what my goal is currently. So when I'm more in the

phase of like, I want to build right now and it's bulking or I want to put size on or work on my, you know, build strength. And that's like a huge focus. Then the steak avocado rice type of meal is the post workout type of meal or something similar to that. If I'm actually trying to lean out, I'll actually stretch out a, you know, a, you know, what are they? Yeah, I hate to say fast because it's not like, you're just not going to eat good. Yeah, I'm going to restrict because when we train, especially if we train really hard, your body depletes like 80, 85% roughly, and that's obviously going to be different

for each person of your glycogen stores. And so, especially if I spend some time walking or doing something afterwards, my body, hopefully, an hour after I've trained really hard, is even if I'm sitting on the couch working or just relaxing or doing little things around the house, I hope I'm hoping that my body is converting and using fat as a made source of fuel.

So I'll actually use that to my benefit and stretch out until my next meal. And I'll go as long as I can until I feel like I really wanna eat something as long as I'm okay. And I don't feel like I need to eat something really bad. I'll push it out to four, six hours before I have the next meal. That's when I'm trying to lean out.

So just depends on my goals. Now, Justin, what kind of cheese do you have before you're the best kind of American cheese before I do moderate mid workout? Good for the post. Yeah, no. That actually be awesome. for the post. Yeah, no. That actually be awesome. I typically will fast before going into a workout, but I've actually changed it up to where I load my breakfast now pretty heavy with scrambled eggs bacon. It's pretty consistently. That's all I eat. That's the morning staple with coffee.

And then the coffee kind of takes me into the workout. So I don't usually eat lunch until after the workout, even if it's late, like I'll eat a late lunch afterwards, and then it'll be like a bowl where I'll have like a white rice combo with some like double meat of, you know, carne asada or basically lida, let's be honest.

Yeah. But yeah, and then after that, you know, whatever who cares, we're only asking about those two meals so. That's it. You know, studies will show that the best pre-workout meal, that'll give you the best performance, is typically high in carbohydrates. So lots of protein and all that, you know, pre-workout, doesn't make that big of a difference. The studies will show that it's a carbohydrate.

Now, the argument that I'll have with that though is this, is that if you're somebody who struggles with getting adequate protein in the day, so that's what's funny about these studies like that will show like this is the most optimal ratio of carbs, fat, protein for it. And I think that all goes out the window if you struggle to hit an RDA of one of those.

Sure, right? Because now you're skipping a meal exactly. So if your ultimate goal is to build muscle and optimize performance and everything, and you're reading that this study says this type of meal is ideal. Well, yeah, that's ideal of all things are equal elsewhere. But if you are low on protein for the day

and significantly low on protein or significantly low on healthy fats. Yeah, don't miss that opportunity. Right, I mean, feed on that. So, but what are the studies I think showed? The last time I looked at them, at least it was a four to one. It was a four to one ratio. I think it's like that.

So four grams of carbs for every one gram of protein. That's right. I would even bring it down and say three or two to one. So if you have 10 or 15 grams of protein, you're looking at, you know, 30 to 50 grams of carbs with it, and then eat that about two or three hours before your workout, and then go into your workout. But, you know, look, this is important stuff for people who are like working out real hard and have everything kind of dialed in. Otherwise, I mean, you know what the

most important thing you should consider with your meals is exactly what Adam said. Look at what you need. Forget about what's supposed to be the exactly what Adam said. Look at what you need. Forget about what's supposed to be the best pre workout and look at what you need. That's going to give you the best results ultimately. Those of you that are super dialed in and you're super consistent with your workouts and you're training at a very, very high level, then it might make sense to kind of point out. For me, it was like, what's not going to give me like heartburn and gas and diarrhea.

Right, that's real important. Yeah, because when you go into squat, you don't want all those factors fighting you. You give me a little turbo at the bottom. It's disaster. I mean, you can promote an authentic post on Instagram. But other than that, there's no value. Hey, look, I shit my pants.

Ah, I'm so real. That's so real. Anyway, go to mindpumpfree.com and download our guides They're all absolutely free. You can also find all of us on Instagram. You can find me at mind pump sal Just in a mind pump, just in an atom and mind pump atom. 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 MAPSANabolic, MAPSTRAFORMENT and MAPSISTEDIC,

nine months of phased, expert exercise programming designed by SAU, 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 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 bag 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. you