Mind Pump: Raw Fitness Truth - 1149: The Ideal Foot and Knee Position for the Squat & Deadlift, How Often to Change Up Training to Maximize Progress, What a Good Relationship with Food Looks Like & MORE

Episode Date: October 26, 2019

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about daily undulation, keeping your feet and knees straight during a squat or deadlift, how to reduce volume when overtraining, and what a good relationship with food looks like vs. a poor one. Using photobiomodulation for brain disorders?! A new study shines a light. (4:45) We are NOT supposed to play god. The guys discuss the Netflix series Unnatural Selection and just because we can do it, doesn’t mean we should. (8:08) Never take health advice from a bodybuilder. (13:50) The creepy things people can do with technology. (18:40) The guys share their service industry stories from HELL! (22:36) What’s up with Bill Cosby?! (36:06) #Quah question #1 – What do you guys think about daily undulation? (39:27) #Quah question #2 – How do you work on keeping your feet and knees straight during a squat or deadlift? I’ve tried keeping them that way, but it’s more comfortable to point my toes slightly out. (47:15) #Quah question #3 – When overtraining you talked about lowering the volume. Should we reduce the volume on big ‘key’ lifts or smaller lifts? (52:52) #Quah question #4 – You always talk about the importance of relationships with food. Can you give an example of what a good relationship with food looks like vs. a poor one? (58:44) People Mentioned Bishop Robert Barron (@bishopbarron)  Instagram Kai Greene (@kaigreene)  Instagram Robb Wolf (@dasrobbwolf)  Instagram   Related Links/Products Mentioned October Promotion: MAPS Anabolic ½ off!! **Code “RED50” at checkout** Visit Joovv for an exclusive offer for Mind Pump listeners!  Shining light on the head: Photobiomodulation for brain disorders Unnatural Selection | Netflix Official Site Stalker studied reflection from photos of pop star's pupils to find out where she lived You | Netflix Official Site McDonald’s Manager Hurls Blender at Customer After Squabble About Messed-Up Order Bill Cosby sentenced to 3 to 10 years in prison for sexual assault A Comparison of Linear and Daily Undulating Periodizied Strength Training Programs. How Many Times Per Week Should You Train Each Muscle Group? - Mind Pump Blog Mind Pump 1142: Nine Signs You are Overtraining Creating A Healthy Relationship With Food & Exercise 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, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pomp, so in this episode, this is our quad episode. This is where we answer fan questions. Do you think my favorite episode, Sal? People go on our Instagram page, MindPunt Media, and they ask us questions about fitness or whatever else.

We pick them and then we answer them on this episode. But what we also do is we open the episode with the intro portion. This is where we talk about current events. We talk about our sponsors and partners. And we talk about awesome articles in science regarding fitness, health or technology or other stuff that's interesting to us. Here's what we talked about in the first 34 minutes,

which is the intro portion. I started out by talking about photo-biomodulation. This is like light therapy. So if you've seen those red light companies that sell the red light therapy are favorite, by the way, is Juve. And they do everything from treat skin issues, decreased wrinkles, might even actually speed up from a double theosterone. Boost this testosterone that might actually do that.

There's some studies that show that that might actually happen, improve recovery. Well, this study shows that it might actually treat brain issues. So, shining this on your head, some of it actually gets to the brain. I'm not making this up. The article was published in Science Daily.

It's in the show notes. By the way, our sponsor, Juve, is in our opinion, the best company to get red light therapy that there is. It's the highest quality. And that's what you want. You want high quality. There's hope for Adam's self. Here's how you get the map's hookup,

or excuse me, the Mind Pump hookup. Go to juve.com. This J-O-O-V-V. .com-for-sash-mind-pump. And if you buy one of their lights, hook up or excuse me the mine pump hook up go to juv.com this J O O V V dot com forward slash mine pump. And if you buy one of their lights and it's $500 or more, you'll get free shipping and a free maps prime program. Then we talked about the show on Netflix unnatural selection. This is a crisper technology. I don't know that people are doing some weird stuff, except done really badly. In their garages with animals, kind of weird.

Then we talked about Kai Green talking about how he might go plant based to improve his health because he's so concerned about. It's going to make a massive difference. We talked about James Cameron, the producer of Game Changers, and this might be a conflict of interest, but apparently he's invested like a hundred something million dollars in a vegan protein powder company weird that's weird I talked about a stalker in Japan who found his subject by looking at the her pupils and her pictures and looking at the reflections stalker level 5,000 that's creepy then Adam

brought up a fight at McDonald's. Then we started telling all kinds of crazy stories. Adam knows way too much about strip clubs. You'll find out in that part of the episode. He does. And we talked about how Cosby, Bill Cosby, the evil person got like three to 10 years in jail. He got off easy.

Then we got in the fitness portion of the episode. Here are the fitness questions that we answered. The first question is this person wants to know what we think of daily undulation. So, what they're referring to is changing your workouts every day versus sticking to one for like three or four weeks at a time. So, what are the benefits or what are the detriment?

Next question, this person says, hey, look, I know I'm supposed to keep my feet and knees straight when I squat, but I like to turn them out a little bit. It feels more comfortable. What's the deal? Is that bad or good? So we have a nice discussion in that part of the episode.

Next question, this person says, you know, I'm over-training, and I want to lower the volume. Should I reduce the volume on my big lifts? Or my small lifts? What is going to make the biggest impact? How do you weigh that out? And the final question, this person wants to know

what the difference is between having a good relationship to food and having a bad relationship to food. So we talk about that in that part of the episode. My fruit is breased. Also, this month, maps and a bullock is 50% off. So this is our most popular fitness program. So what comes with this program? Workout videos where we're demonstrating the exercises,

blueprints telling you how many reps to do, what the exercises are. It's phased out for you and you do this over the course of like 12 weeks. So it's a full program. It's our most popular program. It's great for building muscle, boosting metabolism. It's an awesome program.

Anyway, it's half off, 50% off. Here's how you get the discount. You go to mapsred.com, M-A-P-S-R-E-D.com, and use the code red50-R-E-D-5-0. No space for the discount. Go buy it. I was thinking the other day that I was like why is Adam seems smarter to me you know like why yeah like I was like

I was like what's so weird yeah he was saying stuff and I was like that's pretty sharp pretty pretty different has been happening here yeah and then I read this study that was published by science earthquake weather What I don't know This was the red Why would you say that Because it's like a random natural disasters on its way and that makes Adam smarter. Yes Is that like when you're like when you're old ant is like my corns are small? Yeah, exactly like you feel like things in nature

It's about to happen so when Adam's that's when he's not lying up. So when Adam's not smart, shit's safe. Like, oh, yeah, like everything's fine. And nothing happened. Yeah, there's nothing in pending. No, in pending doom. No, I'm like, man, he's getting sharpish. What's going on here?

I got this article. This is, you coming after me from all the nerd stuff that we have in the video? No, no, no, no, no, no. So then I read this article from Science Direct. I'll make sure to put it in the show notes. By the way, all of our podcasts have show notes. So you can go to mindpumppodcast.com

or use our free MindPump Media app. And then you can see all the links and stuff. And people always ask where you get these studies or whatever. Anyway, so I'm like, Rack and I'm like, what's going on? He's getting sharper. I gotta up my game and then we'd just article. Makes all the sense in the world.

Science Direct published this paper called Shining Light on the Head. Okay. Photo bio modulation for brain disorders. Pfft. So, drop this. That red light dude made that red light back candy compliment, right?

The city's got brain disorder. No, no, no, no, that's not what I'm trying to say. I'm not trying to say that, but this article says that, okay, so near infrared light, or near light, I should say, like the one you get from the Juve light that you've been shining on your head, because you've been using it for your hair loss and for psoriasis, which is working for that.

But did you know that it can penetrate the head and reach the brain? Fucking A. Yes, and so it's absorbed by the cytochrome C oxidase in mitochondria. So that basically gets the mitochondria to produce more energy. This is why it makes skin heal faster and a lot of stuff. But they're saying that it increases blood flow, energy, neuroprotection, less inflammation, brain repair, and according to this paper, I'm not making this up. Please go to the show notes. It sounds crazy, but it's true that it can potentially treat traumatic neurodegenerative and psychiatric

diseases. So it's good for the brain, and they may be used for treating things like Alzheimer's dementia and that kind of stuff. And they say to shine it on the forehead because there's less hair and it's easier to penetrate, but there's not anywhere. So we were so skeptical about this science. Dude, right? When we first were talking to you

because it's like, it literally sounds like medieval magic. Like I'm gonna shine this light on you and you're gonna get all these amazing health benefits to it. It's gonna help your skin. So that's kind of like, okay, well, I can see that. It's gonna help grow hair grow back. I don't know, all right. Let me look at the study and they're like,

helps your brain shut up. No, science direct says that it goes through the fucking skull. Fire. How crazy is that? Boom. New I was on to something. Yeah.

Photo-mial modulation for the brain. You want to, you know, talk about other crazy stuff. Have you guys seen the new Netflix series? I had a couple of people DM me and I was like, whenever I get multiple people, send me DMs about a specific series I'll normally go watch it. And this one people have been telling me about.

It's called unnatural selection. Oh, everybody's been posted that time. Yeah, I watched a little bit of it, but that didn't make it all the way through. It's about CRISPR, right? Yeah, the gene modification and scared the hell out of me. Dude, it's crazy. It's really crazy.

So what is it saying? Well, it's not saying anything new that I don't think that we've ever brought up, because I think Justin brought up CRISPR technology a long time ago, didn't you bring that up? He was talking about something else. He was talking about crispy technology for the chips. That's pretty good.

No, no, no, no, no. One of you guys brought up CRISPR chicken. It was me. I just say, somebody brought it up, and I remember not knowing what it was. And so I didn't know about it, Justin, it was you who brought it up. Yeah.

Yeah, so have you seen this at all? Yeah. No, the fucking document. Yeah, yeah, Yeah. Like I saw a little bit of it. I know that they're doing like, you know, at home, like sort of right, like, outcome, basically, of genetic editing and why you can literally go in and change the gene. There's people that are taking like, uh, fireflies, and they're breeding them. It's there. They're taking the DNA and they're breeding it or whatever in with the

Like a rat and then the rat glows Yeah Fuck it. It's crazy. Let's messed up You know, and this guy's doing it with dogs right now Well, I know they did that too with with jellyfish and they they took that and they put it into like certain other Kinds of fish to make them glow and they would sell it because it was like, you know, a novelty. Like you're going in there to buy a goldfish but it's like a fluorescent goldfish is way cool.

What, am I the only one? Is there, are these people not, did they not read comic books and sci-fi movies? Yeah, we're not supposed to play God. So the scariest part about this to me was, you know, because originally I think when I heard you talk about I think like, well, you know, because originally I think when I heard you talk about it, I think like, well, you know, this isn't some lab,

and you're gonna be some crazy scientist to be able to figure this out, and this technology is beyond the average person. These are like biohackers at home. Yes, you've got these biohackers. Some of these guys, without even degrees, or anything that have just researched and learned, figured it out.

Terrible idea. And guys sharing kits online and selling them. And we gotta ask Bishop Barron about this. I'd like to know what his opinion is on people editing jeans and shit. and figured it out. Terrible idea. And guys sharing kits online and selling them. And- We gotta ask Bishop Barron about this. Do you like to know what his opinion is on people editing jeans and shit? Think about the different species they're gonna create

and like different things. Like they're gonna let loose into the environment that we have no fucking idea. I mean, I'm not gonna lie. It's, I'm extremely utin' thing. Fascinated by it. I mean, just to see a rat glowing, it was fucking wild as fuck. And they talk about really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really, really No, I'll put it for limbs and stuff. Regrow organs instead of having to do it with a transplant that you grow your own from tissue like.

Yeah, matter of time before someone does that shit on a human. It's like, just because we can do it, there's something we should do it. Yeah, I see that. The glowing rats. Yeah. Is that fucking crazy? These are, okay, so put yourself in the mind

of these biohackers. What would you do? What do you think they're gonna try and do next? Right now, they're just having fun. Glowing rat, eh, it seems safe. Oh, they're, they're doing things that give them like abilities. Like, they brought it up on the show, like, um, you know, having like, eagle vision. Yeah, right, right. You know, like, getting, like, taking the DNA from like an eagle and then, and, and, and pleniting it into you, so you can have like, vision and shit all of a sudden

You like fucking eat worms and ship Yeah, that's wrong with you, bro. I don't know. Yeah, I don't know It's it's it's crazy to me that we're here. I know it is getting weird. It's getting really weird I It worries me because it is like it's real like like backyard like alchemy going on You know, it's not like and the thing is we but it's real. It's not alchemy going on. You know, it's not like, and the thing is we, but it's real, it's not Alchemy. Alchemy's bullshit, this is real.

Yeah, I know, but it just, it has that same feel of like, yeah, we know that there's like real science and there's professionals in this direction, but we're just gonna like start fucking with stuff, you know? Oh, how long do you think until athletes start doing this to make themselves? Real soon. Real soon.

Steroids don't even, there's no chance. They don't have a chance. If you could just alter your, like, yeah, they were showing the myostatin one. And I think that's gonna be the first one. Cause of the Cheetah legs. I think that's gonna be... Gorilla arms.

Yeah. I think that's the first one. That's, I mean, if there's these weird body builder guy, and I don't like to call them throwing the body look category, just weird people that's the first one that's I mean if there's if there's these weird Bodybuilder guy and I don't like to call them throw them in the bodybuilder category Just weird people that do the they were to do it anyway. They inject themselves with whatever That's I'm saying that you they inject with the you know, we saw what's that called the sense all Since all yeah, yes, I thought that they do and they make it so Crazy that their shoulders are this big around their arms are all deformed fluid. I mean if you're willing to do that I mean why not try're willing to do that,

I mean, why not try and, you know, stick some glowing shit in you or eagle eye shit or some, you know, myostat and blockers to be fucking hercules? You're like, hey, dude, when I go to the club, let me tell you something, I get all the attention. Yeah, I mean, your fingers are fucking doing this. Yeah, I don't know, man.

That's weird, P-Calf brothers, I don't mind. It's a whole series. I only watched the first episode last night, Katrina fell asleep, too. She's like, are you really into this? I'm like, yeah, you're not fascinated by this. There's certain things. You guys have shows that you can watch on,

you have to watch on. I have to watch them. Actually, that's the reason why I stopped watching it was because like Courtney comes from medical background. So that's like nails on a chalkboard right away. Yeah, so like, I can't watch this. I'm like, all right, I guess I can't watch either. I'm going to check it out. That sounds really nice. I'll have to follow up on that. Speaking of bodybuilders, did you see the Kai Green posted? Oh, yeah, we both

fired on there. Yeah. Did you see Jesse Sarko? Yeah. So now he's like talking about trying to become a meatless athlete. He watched Game Changers, the documentary that the vegan propaganda, well made, very well made vegan propaganda documentary. And we've covered that in a previous episode. You could actually search our podcast. We won't watch it when it got released in theaters. But here's a pro body builder, massive.

He's on, I don't know how much, how many different drugs or whatever to make himself look at. That's why all of them. And then he he says hey man. I'm thinking about going you know meatless You know this this this documentary's got me all shook up Yeah, he's healthy for me What maybe I've been wrong. He reposted the blood vile one remember that part. Yeah, they show the blood That's not science, dude. That doesn't mean anything what they did there. It doesn't mean it's not science

That's not how it works. That's not a study the whole documentary was that but I find it funny that you got this because then Dennis James chimed in remember Dennis James yeah he says he was he's thinking about doing it too for what for your health the last it's protein yeah the last person I would ever never take health advice from a pro bodybuilder see don't be surprised. Okay. Now, you brought up the James Cameron thing. I didn't bring it up on the show. Oh, yeah, I didn't talk about that.

No, I know, but we brought it up on the show originally. We said that 100%, we think at some point they're going to be selling vegan protein or supplements. Yeah, and sure enough. Yeah, James Cameron is how much? 140 million or something. Yeah, so, okay, if him and Arnold are in on something, it would be a smart strategy to go get a Kai Green, a Dennis James.

So who knows if these guys are all setting the table for promoting a vegan protein that's on it? The answer to athletes. Right. So I wouldn't be surprised if Vega powder. If Kai doesn't really care or truly understand the fucking science and it's just already being paid to advertise.

Sure. I mean, if I was doing it and trying to make money, that's exactly what I do. And find somebody who has a lot of attention like that. And I would tell him, hey, post like this, just, you know, I'm thinking about doing this over the next couple of weeks or whatever. And then we'll come out in a month and you'll be officially promoting our vegan pro. That would be a smart way to do it versus just

come out. Oh, I switched to vegan now. And here's my protein powder. It's just it's funny to me. It reminds me of, I had like buddies that they would ask me about supplements. And be like, Oh oh here, you know, Kray team take Kray team, it's one of the most effective ones. Like, yeah, I don't know if it's safe for us. I'm like, you did fucking cocaine at the club the other night. What do you mean, you don't know if Kray team is like, you know what I mean?

I don't know if I'll take protein powders, because I don't know. I'm more into the natural stuff, you know, I'm like, you take Molly Pills. You know, it's like these bodybuilders are like. You're like, Pid me of hell. I might go to, yeah. I don't know, I might go plant based.

It got me all shook up. Like, Kai Green, this thing, it'll list the priorities. And to put your health. Or like, back in the day when you got the hydroxy cut athlete that's like, you know, super steroid it out and shredded and it's like, yeah, hydroxy cut, do you happen in like a couple weeks?

No, it's, this is getting, it's getting, it's reaching a fever pitch with this movement. I have nothing against if you want to go eat this way, but I have something against the way that they are demonizing meat. It's totally inaccurate. There's, there's, it's not supported by actual research and science. And you want somebody who's going to, right now Rob Wolf is spending a lot of time. In fact, what is Rob's Instagram? It's it's Daris.

D-A-S. Wolf, I think. Is it DOS Wolf? You should look that up. DOS Rob Wolf? Is that what he's Rob Wolf? Yeah, for those that are listening that, you know, hear what Sal is saying right now

and the, you know, these people, right? Yeah, DOS. Show me a study, Sal. Show me a study. Yeah. He, Rob is just dropping them left and right. He's in the middle of actually writing a book to counter this terrible message.

So if you want the researcher, you want to hear somebody who's like speaking to this specific topic and you want more information, Rob Wolf is the man. So he's, he's posting on this and speaking out on a question. But you're right, it is smart for them to go after the, because that whole documentary showed athletes and boners. Like that was their whole agenda.

So it was, you're gonna knock this down. And it was all the counter, you know, that makes you weak or makes you less manly, whatever, it's like, no, it doesn't. Yeah, these guys got better boners. That's in the documentary. So it's DOS Rob Wolf. So D-A-S and then Rob is ROBB and then Wolf.

So Wolf, there's an L on there. Sorry, I'm sorry. Wolf, Wolf, Wolf. Silent fucker. Yeah. It's a silent LD. Yeah. Dude, you want to hear something crazy?

Yeah, I do. I love crazy. I read the red light there. No, this is, yeah, no, this I love crazy. I read the crazy. The red light there. No, this is really crazy. It's magic. There was this, in Japan, there was this fan that was stalking this Japanese celebrity girl or whatever, and he got arrested on indecency or whatever. So I guess he was, I don't know what he was doing, but anyway, he was a stalker. He found out where she lived by her Instagram and social media pictures, by looking at the pupils over eyes and the reflection off of her eyes Jesus fucking creep by watching the reflection of her eyes. He used Google maps

Figure it out where she was to fuck up and found her Damn, there's people out there like that dude. Yeah, dude. That's what you can do with technology now Did you guys ever watch that series? I think Doug watched it. The creepy guy that shows you kind of how like stalkers are today. Oh yeah, we all watched that. Did you watch it too?

It was really good. Oh yeah. I forgot the name of that one too. You, you, yes. You, you, you're coming out of another season of that. But yeah, that was a great show. I just found that one fascinating because we grew up, you know, okay, if there was ever a time in your life just found that one fascinating because we grew up,

okay, if there was ever a time in your life when you had a little stalker in you, it was probably when you were like in high school, right? When you're in love with some girl. Sure, yeah, right. And like, what did you do? You don't say it like you looked at her across the classroom, maybe you had like a yearbook that you looked at.

Like you, I mean, that was like- Always trying to get hugged. That was the, yeah, always trying to get hug that was the yeah Always trying to get hug every excuse you get to get hug She's like That is the move though rice sweater. I mean that's the extent. Oh, you feel good And then maybe if you're like a real weird creep you go stand outside her house, right? You look through. Oh, yeah, then you're yeah, you've gone too far stand outside her house, right? And you look through it. Oh yeah, then you're, yeah. Then you've gone too far.

That's extreme, right? But I mean, now follow them home. Now with like all these social media platforms and everybody putting themselves out there so much and recording videos of themselves, the level of stalker is just gone through the roof. Oh, stalkers are having the best time ever. You see, it's the best time to be stalkers.

It's best, they're like, there's like peak stalker. Best time ever. I want to find anybody. the best time to be stalker is best. They're like, this is like peak stalker. Best time ever. I watched that. I can find anybody. I watched it. I can stalk like five people at once. I don't even need binoculars anymore.

Fuck that. I watched that. I got satellites. That show with Jessica where that guy's like finding where she is and he's doing it through her Facebook and where she commented and the location her friends and they show on the show like how you can actually do this and

Jessica's like this isn't and I'm like shocked. I'm like, oh my god. That's crazy. She's like this isn't anything new I'm like excuse me She's like yeah girls have known this since social media came out. She's like girls girl friends Like they know how to use social media to find shit out about you But I really want so like if a chick is dating someone, her friends will be like, all let me find out and they'll go and do this like social media thing and figure shit out. I remember I found out the hard way.

I remember when we first got on Instagram, which is because it was just got to be liking. Yeah, yeah, I am imposed. I mean, I like, wait, you know, like what I'm liking? I would, yeah, exactly. I remember coming home. I remember coming home one day and Katrina being like, hey, did you like calm down with the booty pick likes and stuff and I'm like what you know

She's not even on Instagram. Thank you. I'm like wait a second. You're fucking friends are like messaging you They're like screen-shotting if I like something or commented some shit. I don't like this girl's post You know a bunch of times. Yeah, she should have she played her hand wrong Katrina you should have played her hand differently. Katrina, you should have played your hand differently. I would have lied. I would have been like, so totally. You ever like like, but you know, you're all. You don't? That's weird. That would never work. She'd ask, I'd be like, yes, you know what I'm saying? That's who I am for sure. You know, but she's more like embarrassed about it because she's like, Hey, could you stop? I've got a fucking ton of my friends and co-workers that follow you and stuff. And they, I'm like,

they could see that. How they said, I have no idea. Oh man, I enjoy the sport of bikini. I like the one. The one. The one. Mind your own business, everyone. Exactly. My God.

It's, hey, so I want to speak of crazy like articles. I was reading a complex this morning, popped up. This lady, two chicks, McDonald's, okay, she goes through drive-through, I guess her order's wrong or some shit, and then she is waiting, she comes in the store, she parks her car, she's got four kids in the car, whatever she comes in, and she's like waiting to like tell them

like the order's wrong, and then like, she's arguing back and forth of the manager. This thing goes on for like 20 minutes, and finally the lady gets so pissed, she goes back in her car, she gets all the food that was in her car, and then she slams on the counter, she's asking for a refund return,

managers fighting with her crush counter. So she starts taking the fucking food and she's chucking it at the manager over at the crush counter. Manager grabs a fucking blender and throws a blender, knocks her out. Oh, look at how the blender. Bro, you should've seen the pictures of her face, dude. All purplied, swollen, stitches, the, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no video to Doug so Doug could show you guys, because it's like, oh, hard

enough time. Have you guys ever been in a situation like that where you're just at a random restaurant or something? Well, I told you about my incident with the, my carbine toad. Oh, I got a story. I forgot about that. You don't remember my carbine toad situation? No.

Okay, so when I used to have my, my first house had a gated community and You can only have you had one parking pass and then you had the garage And I had a three bedroom and I used to rent it out when I when I first lived there So I always had two roommates plus me. I've always had like two cars So my two cars are in the garage and then we have two other cars that we're trying to park in our our complex Well, and you only get one parking pass. So it was like the shell game that we were always trying to play. And this is something I found out later. I don't know if you guys know this.

But gated communities make contract deals with tow truck places. Oh, right. And they basically give them the code. This happened to me. So they can come in and plot cars that don't have passes. And it's like a kickback, you know, I'm saying so they hit me for like 270. So if you get hit and towed, it cost me like 270 to get it out.

And then obviously, they get more the longer it sits in there. So and this is during my time in my life, I'm, you know, mid 20s, I'm making really good money. I'm renting two rooms, so I kind of have this attitude, it's more of a game at first for me, I'm just like, I've got whatever, I've got to try and hide it and figure out what. If I get towed once a year, big deal. Yeah, well, it's more like once or twice a month, but.

Wow. So it's happening, it's happening quite a bit, and of course, anytime that I would bring somebody home and they would spend the night one of the cars to get towed, that was just part of the deal, I was just like, okay, got to pay this so I'm a good sport about this right I've been towed I've been towed a bunch of times In fact it gets to the point where wow a lot of times a lot of time you can't even think of it like park outside over there Outside the gate. I lived on east side San Jose bro. Yeah, yeah, you don't come back on your Car on blocks. I was way rather pay 270 then take the risk of parking in an east side

I was way rather pay 270 than take the risk of parking it in East Side San Osset, I'll say it by stereo and shit TV's gone, everything's fucking stripped out of there. So no, I'm parking it if I get a community, I'm rolling the dice if I get hit a couple of times in the month, it happens, right? So I kind of have this attitude, like I think I'm a good sport about it. They, I come down there and there's like the same,

the same process, same people too, it's like a family-owned tow truck place. And every time I come in there, you know, you have to, you know, you bring your license, your registration, you prove it's your vehicle, you got to sign for it, they photocopy stuff. And then this big like, it reminds me of like the member of the master appointment book that we used to have

in training. Yeah, big old appointment book of that and everyone's stuff on there. So I'm in there and I'm in there like every other week, right, dude, it's crazy how much I've come down here. Know everybody there and one time this older lady's there and she is just being a bitch to me. She's being rude and stuff and I'm like,

hey, I come down here and give you guys money all the time. You guys do this to me and you're gonna give me shit and stuff like that and she tells me that I need my registration and I was just here last week and I'm like, flip me the book back in front of her, you know? This is me right here. I need my registration. And I was just here last week. And I'm like, I'm flipping the book back in front of her. This is me, right here. That's my name. That's me right there.

This is my car. Nope, you can't have it unless you have your registration. And I'm like on my way to work. And she's just being an absolute bitch to me. And I'm getting hell-a-pissed. And I'm getting so mad that I have to go all the way back home to go look for this registration. And of course, I go back home. And Katrina, I I think is out of town or something like this at this time

And so she doesn't have doesn't have she had it on her and I couldn't get it And so this lady will not give me my car So we had to go through this whole process where she comes back she gets me the registration I'm with hours into this work is already fucking shot for the day. I'm fucking pissed and I remember going You know what fuck this beat fuck these people for the day. I'm fucking pissed. And I remember going, you know what? Fuck these people, this is what I'm gonna do. So I go to the bank, I get $270 in quarters. And I break them out of the whole rolls

and I put them in a fucking big ass bag, you know? And I come and I, I slash their money. You're fucking money. Boy was she pissed. And they were fighting with me about that, I couldn't do that. And I said, what do you that I couldn't do that.

I said, what do you mean I can't do that? It's fucking money right there. And you have to. They're like, you gotta count it. I said, I already did count it. I know there's enough there. You gotta count it if you don't believe me. Give me my fucking car.

So, oh man, it took three people to come in, they're spreading the quarters out and they wouldn't let me have my car until they counted the money. I went next door to McDonald's, I got myself a sandwich and a fucking drink and I just sat there. I just sat there watching the Celt the quarters, I did that.

I'm so fucking mad. My day was already ruined, you know what I'm saying? Days already shot and ruined, fuck it, you know what I'm saying? I'm gonna have a drink, say here, watch these guys count my quarters up after they did that. That's funny, yeah. No, I had it like, so when I was in college, I had a few of these jobs where I was working at restaurants and this was where I just knew this new red robin just opened up and I'm like, okay, I could get a job they're easy. I've worked at a restaurant before whatever,

I'm just gonna do this in the meantime, get cash because they have a car and I need spending money around campus and whatnot. And so I get this shitty job and I'm working this section and this guy comes in with his wife and, you know, this rich couple, whatever. And this guy is just like a total prick to me since like the, oh, like super condescending, just like completely like, like, you know, everything he says is like a slight towards me. And so I'm in the back and we're really close to the kitchen. So there's like, the cooks are kind of yelling back and forth. He thinks it's about his stuff. And I'm like, no, this has nothing to do with your order.

Like, because he kept pulling on me. He's like, what's going on back there? What's happening? And so he's like freaking out and I'm like trying to calm down. Like, look, this is nothing to do. You guys are fine. Like you'll get your food. Like everything's cool.

And so like finally get their food, all that kind of stuff. Like he's like having have him go back and forth between all these different condiments just to be a dick. And so then I come back with like the dessert menu. And I give it, it's like this little card menu thing and I like put it down. Like so you guys, you know, interested in it and so he grabs it right away.

I'm not interested. I've had the worst service here ever. He throws it right at my face. I was like, oh, now you've done it. Crab to blender. Now you've done it. Took my apron off. Wait, wait, he actually threw it at your face.

At my face, right in front of his wife. And I was just like, okay, now you've done it. Took my stuff out. I was like, I'm gonna be right outside, dude. Like, let's handle this outside. And so I just like walked right outside and I was away in there and They ended up escorting him out to his car with his wife and everything. He was all like ooh

Like didn't think like oh, I'm gonna sit there. I'm gonna take that Fucking I could not believe it. I wanted to kill him. Did you get fired? No, I didn't get fired because everybody saw it Like they saw what a dick he was being to me. And like, at first, they were like, if you do, they gave me a warning, you know, like the corporate had to, like make calls with me. I don't know, they almost like had to have like a, I think it was like three or four managers had meetings with me, you know, after that,

and I'm just like, look, this guy was just like, being unreasonable and like, I'm not gonna sit there and take that, you know. They agreed with me. If you guys ever had someone spit in your face? Oh, no. Hell no. That's biohazard. Bro, I had someone spit in my face all the time.

What? Yeah. No, that would, we were like, I don't know how I'm straight. That's straight like right to the face. I almost feel like I'd explode or something. So we were, is this is like, I'm gonna say probably 24ish or so,

and I'm with, I'm with my cousin cousin and I'm with like four other buddies of mine So there's like five five or six of us that are all going out we go down to the pink poodle which is a strip club It's very classy Well, I know come Suzie my. My 18 year old birthday. Back from maternity leave, you know. It was funny. Wow, bro. It's not that bad. Brand new strips out of that bag.

It's too cute. Hey. Hey. So I know, I know one of the dancers there, right? So I know one of the girls there. And so we go and we have a great time. There's nothing like going to a strip club and actually knowing one of the dancers.

Let's see. It's hot. Yeah, let's, one of the best ways to go to a great time. There's nothing like going to a strip club and actually knowing one of the dancers. Let's see. It's one of the best ways to go to a strip club. It's like cheers, you know. Yeah, no, no, you get all the love when they know you like that, right? So anyways, so we have an incredible time. Yeah, you have a chair. Yeah, yeah, yeah. Your seat is your shape for you.

I love you back. So it's me, my buddies, and everything that's had to. We have a great night. We stayed, we closed the place down. We state we close the place down. It's two in the morning. Now strip clubs have this a very strict rule that no touch it. No, no touching.

Yeah. It's this rule. Yeah. I love you heard of it before. Everybody knows that rule. It's a different rule. Lookie, no touching. They have, they have a rule. Okay. No touchy. They have a rule.

Okay. You don't know this. That a stripper cannot get picked up in front of the club. So she cannot be, she cannot like get in a car. Why do you know this? Why do you know this? This rule, Adam. I'm going to tell you why.

I know. I don't know. I don't know this rule. You want the spinning of your face story or not? You want the story or not. Okay, so it's two o'clock, place a shutdown. It's actually a little bit later than that because they have to clean up, get their stuff,

count their money, all that shit, right? So it's more like two, 30 in the morning, and we're out there. There's actually another group of drunk ass dudes out there. And I know that we can't stand right in front of the club and get a taxi to pick us up because she's gonna end up coming out and coming with us. So I call a cab and I walk about a block away too

so we can get picked up. And as I call the cab, it's like two, 30 or so in the morning. We'll take like 30 plus minutes, dude, because there's no cabs out out there at this time. It's just before Uber. Right, this is before Uber existed, so it's taking forever. It's like after three o'clock in the morning,

she's already came out now, we're waiting down and I see the cab come up and the cab flip, flips right in front of the club and fucking those five dudes pile in the van. Oh, they take your, they take the get in. And so we go fucking, we're running down the block, you know, to get down there, no, no, no, that's my cat, that's my,

we're jamming down there. Cab starts to take off, he flips around, heading to the direction and then he pulls over right away. So obviously he's probably pdc together that these are the, it's not them. So I come running up, they got a, a van full of guys in there and the, and the passenger rolls down the window and I'm yelling that I'm out of my mat. I'm in the guys in the back like, no, I'm at him. He's being funny and drunk. I'm gonna ask one stuff like that.

And I'm like, hey, that's my fucking man. I'm, get the fuck out. Get the, we're all, you know, all my buddies are, they're all acting tough because they're inside the van. And the dude in the front seat looks at me and, hhh, whew, whew, spits right on my fucking face. And it was like a reflex, I just, whack, as fast as I could, dude, to fucking cinnamon to the middle of the fucking van. They finally, the guy pulls up, like, about another block in front of us,

kicks all of them out and then flips around and picks all of us up. But that was the first time that had ever happened to me. And it was really funny because I didn't even think about it, just the natural reaction was to just fucking hit this dude. Pretty much, yeah, I would assume that would happen. Dude, that's biohazard.

I mean, you could catch some weird disease with spit. In fact, that's probably one of the most dangerous weapons you have against somebody. It's one of the most dangerous weapons you have. And it's also- And it's one of the most disres... It's like the top of the top, right? It's like pure... Oh, it is. You can say a lot of things to me. It's like a backhand slap. You know what I mean? It's not like a front slap.

You get slapped with the back of a hand. Yeah. You have to like make yourself not- And even that is still one step under that. Like spinning in the face, right? Has to be the unacceptable on all levels the ultimate You're getting your ass kicked. I wonder the pink poodle still there. I think it is. Yeah, really? Yeah far from us guys I mean it actually is What's it that memory?

I mean, it's like one of the better ones in San Jose. I mean you can't you don't get a lot of options over here We're good. We're not the strip capital. It's not like Vegas. We're gonna get a bunch of angry DMs. Hey, hey, hey, I've been working there for two years. Yeah. My name's Alexis and I'm a fending. Yeah, terrible.

Anyway, well, I had an article I wanna bring up. I don't know if it's you. Whatever. I see you transition to some science there, buddy. I had a, it was a cool article, but I don't know. Well, I, you know what, I have another, like, weird, not weird, but another transition along these times, how was it since we're talking about strippers and sects

and all that crazy stuff? What's up with Bill Cosby? Oh, he's good. Yeah, good. That is a transition, right? He went to jail. You see how, you know, it was only, he only got sentenced for three to 10 years.

That's it? That's it. That's it. And they're going to they're I think they're in the middle right now of an appeal of that. And even if they only do like one year watch that's all he's going to do. If even if they get if they don't get the appeal and the appeal gets denied. If it's three to 10 years, so serve half the three, right? Isn't that kind of standard? That's you're going to hold an 81 year old in there for if you're, I mean, he's gonna be in good behavior.

What the hell is he gonna do in there? I mean, his age probably plays a big role, right? How old is, how old is he? 81, 81. That's gotta be what plays the big, besides the fact that he's got a shit ton of money and he's Bill Cosby, you know what I mean? But just, what he did, fuck.

Three to 10 years. It's nothing. No, that's nothing, dude. Oh my God, you don't pay four speeding tickets. I think you have the same suit. Bro, there's people who No, that's not been good. Oh my God, you don't pay for speeding tickets. I think you have the same thing. Bro, there's people who get... There's people in some states who get caught with, you know, 20 hits of acid and go to jail 15 years.

Yeah. And didn't do any, they didn't rape anybody. You know what I mean? They just had 10 hits of acid on them and you got Bill Cosby and he's, that's crazy to me. I know. But I wonder if his age is the biggest, you know what I mean? Cause if you're...

I mean, if you murder somebody at 81, it doesn't make sense. Well, if you think about it, say anywhere else, everyone turns 75. 80 is going around killing. Hold on. Hold on. Tarnished all his work. Hold on a second.

Let's think about this. Let's think this through. Three to 10 years is life for 81 drool guy. You know what I'm saying? Well, yeah. You can 40 years in prison. He's going to serve three years in an entire old age, maybe. I would think that that's what they would, that would be the goal for them is to fucking put this guy

in. The rest of your life, you know what I mean? Yeah. You're going to jail for the rest of your life. Because you may only live another 10 years, you know what I'm saying at that. That was such a crazy situation for me to experience because this is how powerful media is.

I don't know Bill Cosby at all. I've never met him in my life. I don't know Bill Cosby at all. I've never met him in my life. I don't know what kind of person he is, but I 100% have this cemented solidified image of Bill Cosby as this great fucking guy. Completely constructed. Totally fake. Yeah, fabricated.

And who are, there's, when you look at like psychopaths, right? Or so, people with some of these disorders where they're just, they're just fake, right? They're really you know, people with some of these disorders where they're just, they're just fake, right? They're really, really fake sociopaths or whatever. What makes the worst ones the worst is that they're really good at acting, a particular way. Well, the best actors in the world are actors. You know what I mean? They're Hollywood. So those

boy, what a terrible combination. Like, you get a famous actor who's like Academy Award-winning or just really good at making himself or herself look likeable. And then on top of it, they do all this other shit. It's like, you can't, I didn't heard this about Bill Cosby. I swear to God, I was like, there's no way. Yeah. This Bill Cosby, there's no way he did that shit.

Great, he was the moral guy. Yeah, crazy. This clause brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify. and use a coupon code MindPump for 20% off at checkout. First question is from Dressfit. What do you guys think about daily unjulation? They're referring to probably wet nutrition.

I'm just trying to know, no, no, they're talking about exercise programming. Oh, so changing, so undulation essentially is changing your exercise programming, but on a daily basis in terms of the fundamental aspects of your workout. Because when you see studies, the studies will show that this, so they did it. They did a really good study where they did this, whether you daily, you did it daily or you did it in phases or periodize it. Periodize it. Did I say that right?

No, I can't say periodize it. Periodize it. Periodize it. Periodize it. Periodize periodize periodize it. No, period, fuck, now I can't say periodize. There you go. So, Doug, were we saying it wrong? I don't even know that. Periodization, periodize. Yeah, periodize, okay. That would be the short. Yeah, okay.

So, I said it right to first. So, you got me all over from the, from that intro for all of the map right now. So, yeah, they did that and then they did some, on a group that didn't change at all. And they found that daily and then like every three weeks was almost the same and a little bit better in daily. Now this was a shorter study that was only,

I think, a few months long, but at the end of the day, we know that it's important that you change your exercise up. Now, I used to do it every single day for a long time. Now, why I like the way we do it now, like how most all the maps programs are, where we phase it in blocks of two to four weeks, what I think is better about that. And even though the studies have shown

that they're pretty much equal, what I think is better about that, it's easier for me to gauge and see things and see progress. So when I'm constantly changing exercises and changing rep ranges and changing all those things up on a daily basis, it's really hard to see like if I'm doing something and I'm consistently doing it

if it's making progress or I'm getting better at it or which movement or exercise I'm getting the biggest bang for my buck because there's an individual variance and all that with all with each of us. So, you know, maybe a movement for Sal is just okay, but for me like, wow, I've noticed huge strength gains when I did that or it feels great when I do it or whatever. And when you are constantly changing every day, it's kind of hard to measure those types of things versus following a program or sticking to something

for a good solid three to four weeks. And then starting to change everything up, I found that was something later on that one week, and then this is something that we did together. I know Sal, the first maps in a box was created this way, but all of the maps programs are based off of this foundation. And to me, I think that's superior.

Yeah, so it's really the difference between, you know, doing training in the, let's say, four to six rep range, four, three weeks versus training, four to six reps on Monday, and then Tuesday is, you know, 12 to 18, and then Friday is 15 to, you know, 15 reps, and then it's one to three reps. So daily, and daily, we're just changing it all the time versus staying within a particular rep range

or a particular style for a week or two or three or even four. Now, here's a thing. Our opinion is based off of our experience training a lot of people. And I would surmise that if you took a large enough sample size, if you did enough of these studies you took a large enough sample size, if you did another, if you did enough of these studies and took a large enough sample size You would find that the

blocking or phasing of You know people's workouts rather than daily indulation will be more successful because for one of the reasons, which is what Adam said People can learn about their bodies more They learn what it feels like and how their body responds when they train just in low reps for a little while or just in moderate or high reps or when they train in a particular style for a little while. And that is priceless, by the way.

Like, here's the thing, if you want consistent long-term success, the most important factor is knowing your body. Learning your body is what's gonna contribute to long-term success more than anything else. And for general population, learning your body. Learning your body is what's gonna contribute to long-term success more than anything else. And for general population, learning your body means you should stick in something for long enough to learn it, understand how it feels, and how you respond to it.

The other thing is this, and this again, you're not gonna find this in a couple small sample studies. You'll find this in large sample studies, or lots of them, is that when you're training in a particular phase for three weeks, there's a mindset that accompanies it. So what I mean by that is, when I go to the gym and I approach a workout where I'm training in the four rep range and doing longer rest periods, it's a very different mindset and doing longer rest periods. It's a very different mindset than going to the gym and training with supersets for 12 reps.

And that mindset actually develops and solidifies over the course of one, two, or three weeks, versus flipping all the time back and forth. Well, it's like sharpening up on your skills versus like, you know, just reacting to the day. So I don't know, I look at it differently in terms of I wanna get better and I wanna be able to see progress.

So I have to have benchmarks to sort of guide the way and there's certain exercises that are, you know, gonna be, you know, higher in the priority list. And, you know, a rep range that I range that I want to see how my body can improve upon and the only way to do that is to repeat it enough times to really have a proper assessment of that. And so, I mean, in the argument of just changing it up all the time, I mean, maybe you could make that

for just, if I'm constantly, I'm in an environment where I have to react to things constantly and I have the ability where now I'm creating this new scale of being hyper responsive towards all these different forces at once, but in terms of me being able to really assess that I'm getting strong in this direction because of this, I to like extract that out. I mean, I see value in it if you're somebody that has been training for a really long time and you've already

gotten good at all the skills. You know your body. Yeah, you know your body really, really well. You're not this isn't the learning process isn't your first five years of training. You've been training for decades and you know, and so you like to switch these things up on a very regular basis. I don't see any problem with that. I just, to Salis Point, that our advice comes from training the general population. And when I think of that, I think I've spent most of my career trying to teach

the skill of lifting weights to my clients for a long time. And if you were, if we looked at this like a skill, just like an athlete is learning their sport, whether it be basketball or soccer or baseball, what you wouldn't do is constantly be throwing different skills at them every single day or multiple things in a day. You would focus on one thing and you would stick to that until they got really, really good at that. And then you would move on to the next thing and stick to that until they got really,

really good at it because there is the learning curve of the skill of the movement, which I think later on plays a, that's why those studies I think are a bit flawed because if you take, you know, if you take the three of us who have been lifting for a really long time and we do something that's daily, you do something that's every three to four weeks and then you don't change it at all, I think it would confirm what those studies showed. But if you took somebody who, you took thousands of people to your point, Sal, that are really still learning how to squat properly and to deadlift and do some of these movements,

and would it be better for them to stick to that squat or stick to that deadlift for four weeks consistently versus squatting one day, then doing Bulgarian squats another day, then doing lunges another day. Well, not for sure. Right, they're barely figuring each one of those movements are extremely difficult in themselves and to be flipping them all the time. I don't think you're giving yourself the opportunity to get really good at the skill

of it. Our next question is from Dave Colquitt. How do you work on keeping your feet neat straight during a squat or deadlift? I've tried keeping them that way, but it's a lot more comfortable to point my toes slightly out. You don't have to. You don't have to point them. I remember when I first learned that and I thought, oh, everybody has to be,

but when you look at anatomy and the different variances from individual to individual, you find that there are some things. There's a lot of things you can change. Your tissue, playability, extensibility, how it extends, how tight it is, how strong it is or stable it is. But there's some things you can't change like your bone.

Like you have a hip bone structure and the femur that fits in the hip and your joint and that structure. It's not gonna change, it is the way it is. And if your joint is a particular way, it may actually be better for you to have your feet pointed out a little bit when you squat or when you deadlift.

And for some people, it may be straight. You have to identify if it's a tissue issue or if it's a bone or joint issue. And sometimes it's a bone or joint issue. And sometimes it's a bone or joint issue. I'm glad you went that direction because I'm gonna go the other direction. The reason why I don't completely like that advice, even though it's true, is that people hear that

and then they just... They don't know. Yeah, well not only that, but then they justify this extreme external rotation in their feet because they're so tight they can't get their feet straight and I say this because this was me if I were to squat if you looked at my squat just two years ago maybe three now I had I had to have a really wide stance. My feet were pretty externally rotated,

and it was just because I was extremely tight everywhere. And when I started to work on the 90-90, it really started to mobilize my hips, which the ability to mobilize the hips allowed me to rotate my feet in even more. So I think that, yeah, if you have a slight external rotation, that's okay, but I also want to be careful of telling people that because then when in some

happenings, you have these people that stand really wide open and it's not because that's their anatomy. Because if you're a gate, okay, it shouldn't be that far off from your gate. And if you're a gate, if you're a gate or your feet or that wide be that far off from your gate. And if you're gate, if you're gate or your feet are that wide open, that you have a problem, you're not walking properly if that's what your gate looks like. So we should be able to squat in the same position with our feet that we walk in our gate. And so, and if it's that wide open, I guarantee

if you looked at that person's gate, they would be completely externally rotated or what they call a duck feet out like that. And that is something that a lot of people can address and work towards. And a lot of that has to do with him. Yeah. I think unless, I mean, if you're a competitive power lifter, you're going to kind of know that like a bit of external rotation has been official to you. You have, you know, a sort of strength and comfort zone within

the way that your feet are set up there. However, I personally tend to lean on the fact that we should be able to squat with multiple angles of your foot position. And I should have them in a narrow stance, and I should have them wide, and I should have them wide and I should have them next to the irritated. And so to limit yourself to justifying it based off of limb length or like a lack of mobility there, I think is not really doing yourself like the full justice. I think that maybe that's just because we need work in that direction, we need to actually mobilize hips or ankles more effectively. So that would be more of like a revealing thing to

me that like you have restriction versus like maybe this is an anatomy issue. Yeah, well, it also, I mean, it depends on how much they're pointing out. He says, toes slightly pointed out. Right. I'd like to see what the squat looks like. Yeah. Tows slightly pointed out. Sounds to me pretty like to see what the squat looks like. Yeah. Tows slightly pointed out. Sounds to me pretty normal, but he may be thinking it's slightly pointed out and he may be doing like what you're saying. But I love what Justin's saying

because even to that point, because I do this, I will squat with my feet completely straight and fucking four to six inches apart sometimes. And then I'll do a big wide sumo. Sometimes I will let my feet to come out. And so I think that's an excellent point. Why would you limit yourself to a exact,

unless you're a power lifter? Because that's different. You're just trying to perfect the skill when you're over again of the same. That's where, like, when you're a power lifter, you don't want to be messing with all these stances. You want to take the stance. You're going to take every time you get

out of the bar for the lights to go, right? Like that's what you care about. It's performance-based, totally different. For the average person who's listening, who cares about just overall health, strength, and building muscle, those people, absolutely you should challenge yourself to be able to squat with a narrow stance, a wide stance, your feet straight,

your feet externally rotate a little bit, and I think that's a fucking incredible point, Justin. Yeah, but I guess at the end of the day, work on practicing your squatting and work on your mobility. This is why it's a skill, because over time, you'll find as you improve on your mobility, your squat may start to look a little bit different,

and it may start to feel more comfortable over time. But ideally, I think that's great advice. Work on different stances unless you're a competitor. Next question is from Brandon LPC26. When overtraining, you talked about lowering the volume. Should we reduce volume on our big key lifts or smaller lifts. You could reduce volume on either of them, but you want to consider the following. The big lifts have a larger impact on your body's ability to recover than the small ones. They're doing way more. Squats doing way more damage than a tricep pushed down. So if you were, but it's also sending the loudest muscle building, strength building, adaptation signal as well.

So if you're like really over trained and you've identified that, wow, I am not good at all and I'm really fatigued, then you're probably gonna wanna look at reducing volume in both big lifts and smaller lifts. If you're like teetering on the edge, you're like, you know, I was progressing like two weeks ago or three weeks ago and I feel like I'm kind of overdoing it,

then I would look at the smaller lifts and kind of chip away right there. But that's really, you gotta weigh it out that way. I feel like I would challenge that too. I feel like if someone's overtraining, I doubt it's because of your seated bicep curls, your trisip extensions, your lateral raises, your seated cable row, your machine chest press, I doubt it's any of those that are and I doubt that just reducing those exercises at all would actually scale back your over

training. Well, it could be like this, like you could go to the gym and say, I'm not doing any small lifts, I'm just going to squat because I've been over training. So I'm just going to go squat and just do the main four. And just do the main, yeah, the main ones. Or you could do the reverse and go to the gym and be like, man, I am fried. I'm just gonna do small lifts. I mean, in my experience, I've never been over training because of all those isolation movements I was saying.

It's always because I'm doing too much of the big four. And I've always got to pull, and the only thing that will make my joints feel better, allow my progression, allow myself to recover better. The only thing that does that is reducing some of those big compound lifts. Cause to me, isolation, machine, cable exercises, don't do, no, I feel like I could do those five times a day,

every single day, they're almost like trigger sessions. I mean, there, yes, you can still train some of those movements to be tough, but I don't get inflamed joints. I don't get like severe fatigue. I don't see myself setting back my strength and truly overtraining unless I'm... See, I've experienced the opposite. I mean, yeah, and I don't mean that.

I'm not disagreeing that those exercises don't cause a lot of damage to the body. I agree with that part. What I mean is that I've gotten to the point where I feel like I'm overdoing it. So then I go to the gym and I do 30 minutes of, you know, bench and deadlift. And I keep the intensity moderate and I just perfect my form and I leave. I don't do anything else. And now, here's what you want to do. You want to weigh all these things out

because the big lifts, they cause the most damage, but they also cause the best results. The small lifts cause the least amount of damage, but they also cause the least amount of results. So you went away all that out when you're trying to determine what you want to reduce or cut out of your routine. And there's a lot of different ways to do this. Here's another way to do this.

Go to the gym, do the same routine. Here's my favorite way, by the way. Go to the gym, do the same routine, lower the intensity. That's my favorite way to handle overtraining. As I don't even change my workout, I just go easy. It's the same workout at 50% intensity. Now moving full range of motion, I'm feeling the squeeze, I'm at half the intensity,

and normally I'm still doing all the same stuff. I try that out for a little while. Uh oh, still not enough. I still need to cut back a little more cool. Now I'm just gonna do same thing, low intensity, but big major lifts. I would assume there's a scale, like of reducing like one thing at a time.

So that makes sense in terms of intensity and then maybe lowering the wraps or like one of the other variables. And then, you know, addressing which one causes you the most fatigue and, you know, to kind of like program accordingly. Don't you guys feel it's kind of obvious sometimes for you too? I feel like when I- To us us when I know what I'm feeling. Right, I know when I overreached on my deadlifts. I know when I overreached on my squat and it's normally those things. You're feeling certain area.

Oh yeah, well I just know. I know because today I decided to do eight sets and it was programmed for me to do four or five and put I was feeling it. Or today I was supposed to be training in the eight to ten rep range, but man I was feeling so good I wanted to see what singles look like today. You know what I'm saying?

It's normally those fucking things that you do where you probably knew you were overreaching when you did it and then you get the signs of the achy joints, the inflammation, the not recovering in time like or sitting going backwards and wait like I don't know I feel like if you're truly because I want to be careful there too because like this I don't want to scare people like if you're truly, because I want to be careful there too, because like this, I don't want to scare people to think that they're all, because we did an episode on over training. So now everybody's like freaking out. Like, oh shit, I was tired yesterday. My pump said I could be over training, right? Like, okay, it's, you, yeah, most people that you'll have multiple those signals that we talked about.

If you're truly over training, so I don't want to stress everybody out and think that and you probably have a pretty good indicator that you did because you probably did something out of the ordinary or you weren't following your fucking programming. Well, I think too, it's tough for your average person who doesn't have a whole lot of experience yet because they see a plan and they see like a wrap count

and they see like, oh, well, other people should be doing this and they haven't really learned their body enough to get like pay attention to those signals that like, well, for me personally, well, other people should be doing this and they haven't really learned their body enough to get like pay attention to those signals It like well, well for me personally actually this is probably too much right now And I'm just gonna adjust on the fly like that that that comes later with experience But to keep that in mind in in terms of like not being so rigid with whatever plan you have going into the gym like it can be interrupted Next question is from Rachel Beach.

You always talk about the importance of relationships with food. Can you give an example of what a good relationship with food looks like versus a poor one? Well, there's my food dinner. There's an obvious, there's obvious poor relationships to food when it becomes medically pathological, you know, anorexia, bulimia, and those types of things.

So that's the obvious ones. But let's talk more, just kind of general average person. I'll say this, a good relationship with food is understanding all of foods, total values, not feeling shameful when you're eating a particular way, not using food to medicate or numb yourself, when you're in a position where you eat what you truly want. I'm going to make a little caveat here, okay? What you truly want after you understand the real total values of food. Most of us only choose, when we think of the foods we want, we only relate it to the foods that

we enjoy the taste of or the experience of eating. So when I say, hey, eat the foods that you want, people like, great donuts, pizza, french fries, whatever. Okay, no, that's limited, you're, that that's limited experience. That means that you're only picking the foods that you want for the palatability. But there are other values that food provides you. Oftentimes, I will really, really want to eat vegetables. Is it for the palatability?

No, I know it doesn't taste as good as other foods, but I really want it because my digestion's off. And I do this sometimes when we travel, we'll travel. And I won't eat very many vegetables and I'll come home and be like, man, I want to eat some vegetables or maybe my energy's a little low or my workouts. And so I'll know I really want some starches for the carbohydrates or whatnot. So a good relationship is, it's a relaxed relationship. You know, it's like any other good relationship.

It doesn't feel like it's just crazy stress all the time. Again, you're not shameful. It's not I can't. It's that I don't want to or I want to. And it takes time in like any relationship. So I want to use the word relationship and apply that to everything. Relationships need constant work. So it's like, how do you have a good relationship with your spouse? You constantly work out it. It's

something that it doesn't just happen. And if you don't get one and then just leave alone and it stays that way, it's something that you remind yourself of always. I'll say it even more simply than that. A good relationship with food is pretty simple what it looks like. It looks like somebody who's in good shape and good shape is a wide spectrum, not what Instagram considers good shape, good shape off of like health standards, which is a relatively decent body fat percentage. And you don't have to track or really pay too much attention to your food. You're not stressing out about it. Yeah, you don't think about it. You don't have to track or really pay too much attention to your food. You're not stressing out about it. Yeah, you don't think about it.

You don't stress about it. You're not worried that you decided because we're out at the nice dinner tonight, the four of us, and I decide I want to have a glass of wine with our dinner and have the cream of spinach, and I'm not thinking about it. I just, you know how to navigate around when you make food choices that way and you know how to incorporate your exercise. That's a really good relationship with food is that you don't really have to worry and stress

and think about it too much and you're able to keep yourself in good shape. If you're way outside of good shape, you probably don't have a good relationship with food. It's just a matter of how extreme that is. You know, if you're in bad shape, you don't have a good relationship with food. It's just a matter of how extreme that is. You know, if you're in bad shape, you don't have a good relationship with food. So that's simple.

You don't know how to regulate yourself on what your body needs. You have just totally disconnected from those signals and you overeat. It's a fact. And then another poor relationship with food is somebody who's obsessed with it so much that they're constantly tracking

they're constantly thinking about it. And that's still a poor relationship with food is somebody who's obsessed with it so much that they're constantly tracking their constantly thinking about it. And that's still a poor relationship with food. Now, on the one on the show that I think advocates for tracking the most, and I do think that's extremely important to learn and figure out what your body needs, but the ultimate goal is to move away from that and to be able to intuitively eat and intuitively train. And that to me is what a really good relationship with food looks like. It's like you imagine this, you're at a party and they bring out the cookies. Somebody with a relationship with food that isn't great would be like, oh, I can't eat

those. No, no, I can't have a cookie, I can't eat those. No, no, I can't I can't have a cookie. I can't eat it Some of the good relationship with food would say I don't want a cookie or I want a cookie Now a lot of people listening right now thinking what do you mean? I always want a cookie Okay, no that's and that's my point You don't really always want a cookie when we say I want a cookie or whatever You don't really always want a cookie. When we say I want a cookie or whatever,

what we're saying is I want the taste and experience of that cookie, but when you put the entire thing in context, okay? When I eat a cookie, I don't feel too good. Maybe I'm a little gluten intolerant, it gives me heartburn, or maybe, I'm training for a competition and it's not, it's not really gonna benefit me

in terms of my competition or whatever. I'm still acknowledging that it tastes good. So if they ask me, hey, Sal, do you think this took cookies gonna taste good? My answer's always gonna be yes, but if they say, do you want this cookie when I weigh all those things out, and this happens more naturally as you'd practice this, when I weigh all these things out and this happens more naturally as you'd practice this.

When I weigh all these things out, my answer is going to be either yes, I want it or no, I don't. And when I say no, I don't, it does not mean that I don't acknowledge that I'm going to enjoy the taste of that cookie or said food. And so this is a practice and it takes time and remember this, be empathetic to yourself because the way you have learned to value food, if you're listening to this podcast right now and you're in any, and you're in a developed country, the odds are that you developed your relationship with food based around its palatability and the experience or context or emotion. Those are all the things that you've developed your relationships with food. So, you know, I'm at the movies and I crave popcorn. That's context.

Or I learn to eat these types of food when I get sad because they make me feel better. So that's emotion. Or I think of foods in terms of what's gonna taste the best. That's what that's how I value food. So that has to do with the palatability or the experience. The what this known as the hedonistic experience. But there's so many other things that food provides to us.

And those are all fine, by the way. I'm not demonizing all of those. Those are valid values that food can provide us. I'll give you an example. If I'm one of my kids birthday parties, and we make a cake for my kid, and I'm celebrating with my kids birthday parties. And we make a cake for my kid. And I'm celebrating with my kids for the birthday. I'm gonna have the cake for the experience, the context.

Maybe there's an emotional component. I'm happy my kid turned however old or whatever. I'm also gonna enjoy the heedingistic value of that piece of cake. I'm also gonna know that it doesn't benefit me physiologically. It's not good for my body. I'm probably not gonna feel as good digestively or whatever, but it's okay.

It's okay because I know all the context. Now let's say I'm at home. I'm by myself, I'm watching TV. And I'm like, man, I want to have a piece of cake. I'm craving the taste of a piece of cake. And I think, well, there's really no other value besides that the taste of it. And I'm at watching TV at home alone.

I really don't want a piece of cake. So that's the difference between the two, and be empathetic because it takes time to understand those things. I remember years ago, I had a client that, I've had several clients that didn't like to eat vegetables. And one of the ways that I got them to eat vegetables is I would, first I'd talk to them into

having very, very small portions, but then I would have them journal and track how they felt before, during, and after, and then how they felt the next day. And when I ended up happening with a lot of them, is that over time, they started to notice things like my digestion's better, I feel better. Oh, I don't like the taste, but, oh man, I start to feel really good, my skin's looking better.

And then over time, because they became aware of all these other values, besides the taste of it, they actually started to want to eat the vegetables. And so, people talk about balance with nutrition. This is what balance looks like. So every once in a while, or whatever you eat, the pizza and the cake and whatever, and other times you eat all the stuff, that's good for you physiologically. I think it was Confucius,

but it was one must go through the cookie to transcend. I don't think he said that, bro. Some wisdom. Yeah, that's some wisdom. I'll leave you with that. And with that, go to minepumpfree.com and download our guides. They cost zero.

We got a ton of them for you. It's basically free information to help you with your fitness goals. There's a lot of stuff there. You can also find all of us on Instagram. We have our own personal pages with their own personal flavor. Justin's is cheesy.

You can find him at minepumpjustins. Cheddar like. Adam's is cheesy, you can find him at Mind Pump Justin's. Cheddar like. Adam's is a little salty, you can find it at Mind Pump Adam. And it's all too nice. And Mind's a nice balance between the two, you find me at Mind Pump Sal. 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 ballad, maps 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 and over 200 videos, the RGB Superbundle is like having sound, 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.

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