Mind Pump: Raw Fitness Truth - 1151: The Most Important & Effective Part of a Rep, Getting Enough Calories to Build Muscle, Learning from Past Training Mistakes & MORE

Episode Date: October 30, 2019

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about trying to put on muscle but struggling with eating extra calories, what to do when you hit a body weight plateau, whether the eccentric part of a rep is the most effective part of the rep, and what their training looks like for sports or competitions if they were to train their 18 year old selves. Not your typical priests: The guys recap their trip to Santa Barbara to interview Bishop Barron, Round 2. (5:00) Cardio and cartoons, the best way to pass the time. (8:05) The difficult transition going back to work after having a baby. (11:35) Sal has gone to the dark side. (27:12) Justin talks about Halloween and alcohol. (28:52) Massive hysteria in California with the rolling blackouts, fires & MORE. (31:04) Justin kills the ‘King’ of all rats. (33:25) Frequent ejaculation may decrease prostate cancer risk. (36:06) Why you should be wearing blue light blocking glasses EVERY TIME you are looking at screens. (39:03) Where to score the best Halloween candy. (44:50) New Program Alert!! MAPS POWERLIFT is out!! Come follow along with Sal and Adam. (46:55) Shout out to Task Force 52! (57:25) #Quah question #1 – Do you have any advice for someone trying to put on muscle but is struggling with eating extra calories? If I eat more than I’m currently eating it makes me feel sick.  (58:51) #Quah question #2 – When you reach a point you stop gaining weight, how do you get over that point? Is it better to back off your calorie intake or increase it even more? (1:06:14) #Quah question #3 – A college professor told us that the eccentric part of the lift is the only important part of the lift because it tears the muscle. If someone only repeated the eccentric part of the lift, would they see major gains or is it a myth? (1:11:27) #Quah question #4 – Imagine your 18 again, with the knowledge you have today. What does your training look like for your sports or competitions? (1:16:32) People Mentioned Dr. Ben Pollack (@phdeadlift)  Instagram Bishop Robert Barron (@bishopbarron)  Instagram Paul J. Fabritz (@pjfperformance)  Instagram Cory Schlesinger (@schlesstrength)  Instagram Max Schmarzo (ATC/CSCS/MS) (@strong_by_science)  Instagram Joe DeFranco (@defrancosgym)  Instagram   Related Links/Products Mentioned October Promotion: MAPS Anabolic ½ off!! **Code “RED50” at checkout** Visit Felix Gray for an exclusive offer for Mind Pump listeners! NEW PROGRAM ALERT! MAPS Powerlift available NOW!! **Code “POWER40” at checkout** Mind Pump 827: Bishop Barron- Using YouTube & Social Media to Demystify Christianity & God Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! Ejaculation frequency and prostate cancer Will blue light from electronic devices increase my risk of macular degeneration and blindness? How Blue Light Could Damage Cells In Your Eyes Mind Pump 1057: How to Get Stronger for Fat Loss & Muscle Building Mind Pump 900: NBA Superstar Sports Performance Coach Paul Fabritz Mind Pump 907: Cory Schlesinger Mind Pump 1017: Max Schmarzo- Strong by Science MAPS Fitness Performance 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 The Mind Pump, the soot, in this episode we answer questions that are asked by listeners like you, they go and post them on our Instagram page. We pick our favorite ones and then we answer them, but we also talk about current events and ourselves

and studies, we do that part. We do all that stuff. In the first half of this episode, so here's what we talked about for the first 55 minutes of the show, we talked about our trip down to Santa Barbara to see Bishop Baron, we just interviewed him for an upcoming episode. And we always have a great time down there, shout to see Bishop Baron. We just interviewed him for an upcoming episode. And we always have a great time down there.

Shout out to Father Steve. A bunch of buff priests. That's really cool. We talked about how Katrina had her first day back at work. That's a real tough one with the new baby at home. Adam's hoping she makes the transition well or changes her mind to say to stay home. We talked about my beard, it's black now.

That's right, not a silver fox anymore, just a fox. Yeah, but it's weird. Justin talked about how he lost power at his house because fuck you PG&E. Yeah, exactly. He killed the mother of all rats. That was eating all of their pumpkins,

congratulations, Justin. Oh yeah, I'm gonna put that one on my wall. Then we talked about masturbation. That's right, one on my wall. Then we talked about masturbation. That's right, we had a whole segment where we talked about masturbation. And how it reduces your prostate cancer risk. Guys, you don't wanna get prostate cancer. I encourage you.

Push pause, go to porn hub. There it is. Then I talked about how blue light from electronics is almost always bad for your eyes. We need a watching porn, wear your glasses. I was watching reading studies about blue light and how it damages photoreceptor lenses in the eye. And those, excuse me, that lenses but cells.

And when those cells are damaged, they don't come back. So it's kind of crazy. So when you're on your computer, you should be wearing glasses for your computer that block a lot of the blue light. Now our favorite company of blue light blocking glasses is Felix Gray. We like them because they're stylish

and they don't change the color of everything you look at. Like you got those cheap ones that are orange or whatever. They're the best in the business. Felix Gray, they're clear lenses so they don't change anything but they do protect your eyes from blue light. And we got a hookup for you. If you go to Felix Gray Glasses,

that's F-E-L-I-X-G-R-A-Y glasses.com. Forks such mind pump, you'll get free shipping and free returns. Also, we have an announcement for everybody. New program, maps, power lift. So this is a map program specifically for people who want to improve the strength in their bench press, squat, and deadlift. People who want to compete, and if you want to speed up your metabolism,

this is good too. It takes you off of body image and turns your focus to focus on the strength. We wrote this program with Ben Pollock Champion Power Lifter. We also have a discount for everybody because it is brand new. So you got to go to mapspowerlift.com, use the code Power40POWER400, no space.

Then we got on the fitness portion of this episode. Now the first question, this person wants to know if we have any advice for people who are trying to put on muscle, but are having a tough time with all the extra food. Next question, this person wants to know, what to do when you stop putting on muscle? Like what do you do? Do you adjust to calories? Do you work with your workouts?

The third question was, this person learning college that the eccentric part of a lift, that's the lowering part of the lift. So if I do a curl, I curl it up, and then I lower it, that's eccentric, they learn that that's the most important or the only important part of the lift. So, what would happen if they just did eccentric lifting? And the final question, if we could all train ourselves when we were 18 with the knowledge we have today, what would our workouts look like to improve our performance in our respective sports? I would be in the pros.

Also, again, I want to make that announcement again, maps power lift out right now on sale. Go to mapspowerlift.com, use the code power 40. That gives you $40 off. Also, you'll get a free t-shirt for the first people that get this program. So make sure you head over there and get yourself maps power left. Teacher time. And it's teacher time. Oh, shit, no, you know it's my favorite time of the week. He's back. You had no energy last night. Yeah, yeah.

We have two winners for iTunes and three for Facebook. The iTunes winners are JW3571, the Lord Impaler. For Facebook, we have Joe Wonder, Marshall Courtney and Kira Vaughn. All of your winners send the name I just read to iTunes at MindPumpMedia.com include your shirt size, your shipping address and we'll send that shirt right out to you. Speaking of rock and roll. Not true. I was laughing earlier because we went to go see Bishop Baron.

Great time, by the way. Yeah. Love that guy. Love him. Love him. Love him. Love him. Love his crew.

His whole crew is fitter than we are. Yeah. He's a little embarrassing. Yeah, he's a little like I've got a little insecure. Well, Father Steve, who's an actual priest. Jacked. Yeah, he looks like he's got, how do you think he is?

Forties, maybe early 50s, mid 40s, I'm like a, he had the short sleeve priest outfit. So. Just veins. Yeah, because you know, like they can wear the long sleeve, or they're short, so he's got the collar, he's got the whole get up, and then he's got short sleeves, and he's got these little guns, dude,

and he's just like, you know what I mean? He's pumped up with the Holy Spirit. I mean, he's, ah! I like that so rad of edge of that was your priest, do you mean? So it's Joseph, do you? Joseph is, Joe Glor, he's on another level. Yeah, he competes, dude. X cover model.

Yeah, dude, he's freaking jacked. Not your typical priest, right? No, well, Joey's not a priest, but Father Steve is a priest. What is Joey's title then? He manages, I think he's like Firestone. Yeah, yeah, he just works for the word on fire. Ah, okay.

He found Bishop Barron because he, I mean, he told us a story, right? He did all the things that he thought he would do that make him happy, right? Got Jacked and was on the cover of magazines and was getting girls. Obviously, a good looking dude and he just felt empty and started looking for answers and found Bishop Barron's

videos and it's super connected with them. And now he works for the World on Fire team. But what a great, what a great, tell me that place doesn't. Great group of guys. Tell me that place doesn't make you feel different. Like when you walk through that mission or whatever, and you go through there. I was, anyway, I was laughing because I,

when I asked Bishop Beren if he liked heavy metal. Yeah. Yeah. Yeah. You know what I'm saying? I was like, your comes. I mean, you started like rock. Yeah, you started name it all over.

You're like, okay, so much the death metal. You know what I'm saying? Maybe I dabble with the darkness a little too much. I like the metal. It's not really, it's not really evil, it's just music. Yeah, you know what I'm saying? I lift heavy when I listen to it, is that bad? Yeah, really?

Yeah, it's the devil's tone, there's like in metal, there's like three different chord structures that like make it like dark and messy. Is that true? Yes, really? Yeah, look it up. Yeah. No way.

That's funny. I didn't know that. Yeah, they use this one structure of chords that is commonly used in a slayer or one of those kind of bands where they're just all about the darkness. I think there's full of shit. It's made up. Yeah, let's be honest.

Yeah, it's just fun. Yeah, yeah. You don't think they're possessed with a devil? No, dude. No. Yeah, they's be honest. Yeah, it's just fun. Yeah, you don't think they're possessed with a devil. No, dude No, they're just they're they're wearing costumes. Yeah, you think that's the devil that gave them rock those skills with the guitar I don't know maybe maybe the devil's busy doing everything else you guys government Yeah, that's right. He's real busy there. Yeah, that's that's where he hit bonus over you know worldwide Yeah, that's it. Yeah, do you guys ever watch Remember the cartoon the power puff girls remember that one back in the day were

What I mean just a nose I know and then what was the other one was sailor moon? No, no, I don't go that far. Hey, I just outed myself jumped a shark right there There was power puff girls and then there was the one Dexter's Laboratory. Yeah, remember Dexter's Laboratory? Anyway, it was a cartoon that was popular early 2000s, maybe early 2000s, and every time there was this bad guy that popped out, and it looked like a devil, but it was like, he had high heels on,

and it was exactly what you think a devil would look like was a kid's cartoon. This is the best depiction I've ever seen of my life. Can my life Can we never watch that no, it's a cartoon. Yeah Yeah, like this mad scientist makes these girls huge eyes Why did it come on? I know I do good almost anime take our puff girls look it up Dojo well when when did it come on like what time in the day or what as a weekend? This is cartoon networks. I was like later on. I never really got it So cartoon network came later from me.

Yeah. Right. So I was done watching cartoons, but you probably watched cartoons till you were 20 something. I love cartoons. Yeah, look, there's the devil. I'm watching with my kid. There's the devil for the Powerpuff Girls.

Wait a second. This is like new cartoons, bro. It's not new, bro. It's fairly new. Did you please actually Google since where he on here? Oh, 2008. Okay. When a Powerpuff Girls start, you, okay, when they power power puff girls start. Yeah, you're about to get out.

It was to get outed right now. It was like early 2000s. Bro, I'm an adult in early 2000. I don't give a shit. I'll watch it right now. Put it on right now. Let's watch this book. Come on, man.

What a Dexter's lab was, 1998. Oh, someone else got clowned in here and it wasn't me. What, you weren't an adult. You were a fucking 18 you You were trying to say it was way later than that. I was I said Late 90's early 2000. I was done watching clowned. I was done watching cartoons by high school, bro Yeah, obviously you weren't listen. You're playing video games. I love cartoons. I said late 90's early 2000's we hit we haven't recorded Yeah, so I was accurate. You never watched that?

You never watched a... No, that's a lab. No, I was done watching cartoons by probably my seventh or eighth grade. So here's the latest. Here's a hack. This is, if you haven't tried this yet, text it out, test because it works.

Cardio and cartoons. Best way to pass the time. Sort of got... Cardio and cartoons. When you're doing cardio, put cartoons on. Oh, that's the best one right there. Look at that Dexter's lap. He was absolutely hilarious.

Again, another cartoon that was started way later than you should be watching cartoons. Which is Sister D. D-D. Yeah. That's how he says her name. I liked Pinky and the Brain better. That one was early.

And I ever watched that one. No, no. Pinky and the Brain. N-N-N-N. No, no. Pinky in the brain. Then, then, then, then. No, no, no. No, it doesn't ring any bells. Yeah. Yeah.

Um, whatever. The best cartoons ever, though, which are extremely inappropriate today, are the original Tom and Jerry cartoons. Yeah. Have you tried watching those with your kids? Oh, they're so violent. I love it.

Yeah. Have you put them on with your kids and realized you had to change the channel? Yes. Cause they're like smoke cigarettes. Cause my father-in-law, they go over there, they watch them and then I come in and they're watching Tom and Jerry

and they're like smashing each other's faces and like, like, sawing arms off and like, dude, it's crazy. How about one of them, one of them dresses up like a girl to get the other one to like Oh, you know, they check it out or whatever. That's usually bugs bunny. Yeah. Oh, he does that. He's was the original cross dress man. Those were good. Yeah. Anyway, Adam didn't the Katrina start work today? Is they for day one today was bro. How was that work? transition was a hard transition really yeah. Well, here's a funny part. So

He's going through what they call a sleep progression right now. So that sounds like a technical term for, I guess. Doesn't want to sleep, bro. There's a certain, there's all these terms now that I didn't exist when I was helping raise my little brother and sister.

She's all in it, right? So she's reading on everything that anything happens. Like, a sniffle happens and she's like researching it right away. Which I'm not making fun of her. I appreciate that. I love that my partner cares about our child, you know? That's a good, that's a good, it's a good trait. Yeah, it's a good trait, I think, right?

So this is not me coming out this happening. Yeah, so she's informing me that, you know, oh, no, I think we're going through a sleep regression. I'm like, what would you mean? She says, well, the last like four nights, he's randomly now waking up at like three o'clock. And then he's also wanting to be fed like every hour again. And we had him on a really good routine. And he's been on this routine now for almost a month where we around seven, 30 or so,

we bay them, she feeds them one last time and then we put them down and then he's down all night long all the way to like 536 in the morning. So it's been really nice. I mean, we've been getting sleep and actually having a little bit of time for ourselves at night, but maybe just four days ago at best, maybe four or less, he started doing this where he's waking up now. And so she's talking to me about it last night. And she's just like, oh, man, she goes, I really hope that he's sleeps through the night

tomorrow night because tomorrow's her first day at work. And he didn't, you know, and this morning. So the, and today, like, so this was all new for me too, like, she's got to be up at work at like 5.30. So the plan was, okay, let's see if I can wake him up, feed him one last time, then give him back to you, should wake me up, give him to me so he can kind of fall back asleep in him and I can stay in bed till probably like seven in the morning and then get up together.

So that was the plan. And that didn't go so well. I was I was I think I was up it I think she came in at like six or whatever or actually now I take that back I woke up at six because I heard him And I I got up and then she came out of the bathroom. She's like no, I haven't left yet. I'll get him And so then I went lay back down and then she brought him to me and I realized it was like already six thirty And I'm like how come you're still here? And then she's just like, oh, you know, he didn't sleep well and this and that. And I can see like her having a really hard time like leaving.

And I'm, you know, this whole thing, like I've shared with you guys off air. I don't know how much the podcast I've talked about, you know, there's a part of me now that doesn't really want her to work, you know, but I'm very careful about, you know, there's a part of me now that doesn't really want her to work, you know? But I'm very careful about that because again, it was the thing that I fell in love with about her that she's independent and she's got incredible work ethic and she's talented and very successful. And so, you know, it's hard when you have somebody like that

and that you're attracted to those qualities. And now that I see her with my son, I'm like, oh shit, that trumps that. And I didn't think that was possible. I would say that's a top five trait of hers that I fell in love with. And I would have never thought that that top five trait now I would be like, I don't give a shit about that anymore.

It was like, now listen, I could go from saying, which that selfishly for me, that's not fair, right? If that's something that still drives her and she's excited about. So I've been really saying, which that selfishly for me, that's not fair, right? If that's something that still drives her and she's excited about. So I've been really like, kinda hands off with this whole thing of just not hands off, not helping, but hands off her, not putting my two cents in and what I think or what I want.

Yeah, because I mean, it's obviously, at the end of the day, it's up to her, right? Right. And did you guys set this out or planned this out beforehand? Like, okay, was it discussed? Like you are gonna work or not gonna work or what's gonna happen? Well, you know, two years ago,

you know, mind pump was already starting to do well, but we weren't in a place where, you know, we live in the fucking Bay area. So there's not very many people that can live here and not have both husband and wife working. Oh, dude, you actually qualify in the Bay Area for assistance, for government assistance, if you make, if you have a family of four and you make 150 grand a year. Right.

Yeah. It's like super expensive here. Right. You don't know that. Let people realize just how bad it is. Right. So, literally up until about a year ago, I just assumed that if we were having, this is also though why I, for those that give a shit or even care about this, but I waited

a really long time to have a kid because of this, because I wanted it to be in a place where Katrina didn't have to work if she didn't want to. That was really important to me that we would have that option. But we really didn't have that option until the last couple of years. We could have, but it would have been really tight just living off of my income. We're accustomed to a lifestyle that I think both her and I enjoy and like and in order for us to keep that, we were assumed that she probably had to work well in the last year, that's no longer a situation. So it wasn't really discussed that much because the reason for her wanting to work wasn't, wasn't ever like, oh, we need the money, it was always because she likes

to work. So it wasn't like, hey, you know, you don't need to work or I don't want you to work, it's always been, she loves work. She likes what she's doing, she's very good at it, she's well respected for it. She continues to get raises every single year, they try and promote her up the chain, like they're grooming her for an executive position for a massive company. So, you know, that's for her and she's competitive, you know, she, she's a collegiate level athlete. So these things that she's, she's drawn to these things. So now here she has her son and now we're in this situation. There was very little communication around it. Like I've talked to you guys more, probably even on the show more

about it than I have with her. Like there's been subtle discussions like me letting her know that, Hey, you know, we're a partner in a team. And that means that if you want to just take care of our son and you don't want to worry about work, I'll take care of that. Like you don't have to worry about that. But she's, I think for a long time and telling herself that she wanted to work. Well, as these dates got closer, and here we are, like I told you last time it was supposed to be two, three weeks ago, she was supposed to go back and she pushed it out.

And now here she is again, and I think she's just now realizing, like, God, he's so little still. Yeah. He's so like, and even me a little shocked, I'm like, damn, like I have this whole new appreciation for women that have children and then still go back to work because I'm like, holy fuck, that's gotta be difficult. I imagine being a single parent. Right, on many loves.

There's lots of anxiety. Right. You know, she's experienced right now. I'm sure that, you know, who knows if that's carrying over into him? No, it's, it's, I mean, and look, it's different from for a couple to couple, but I think I can say this

pretty confidently. If you can have one person handle the home base, I don't care if it's a man or woman, and one person handled the finances, I feel like divide and conquer is a better strategy. And this is just with, this was a business too. I mean, imagine if all of us did everything all the time. Well, that was part of our problem, when we first started. Yeah, it would never work, right? So divide and conquer and trust.

Trust is important. Like, I trust that you're gonna handle and organize that end. And you're gonna trust that I'm gonna handle and organize this end. Now, it's not an option for a lot of people, especially if you live in an expensive place. Well, I think it's also really difficult to if you've grown up to identify as someone who is independent and competitive and hard working and taking care of yourself. There's still good traits.

They still work. Yeah, but I think it's a trend. It's a trend. Look, here's a deal. It's a transition no matter what. Because here's a thing. And I've had this conversation with family members of mine. It's not the same no matter what, no matter what you went from being two people to now being two parents with another human that you're responsible for, that you love more than anything

you've ever loved in your life, everything's different now. So it doesn't matter. That's the whole new identity you're creating. Yeah, it's everything's different. That's really easy for us to just say that. But when somebody has gone 38 years of their life identifying as a person or thinking of themselves as this independent, strong woman, go getter, take care of yourself, not depend on somebody else. Just because your whole world gets rocked

and you have a child, it's really easy for us to sit here and just say, oh, now you switch, now you rely on your partner. No, it's hard, I never, no, no, I'm not saying it's easy. I'm saying it's a massive change, but the change has happened. You know what I'm saying? And look at, even if you're the person that works,

here's a deal. When you're the person, let's say you have a couple and one of them works and one of them stays home. The one that works, everything's changed too. Now you still go to work like you did before, but now it's the stakes are different. Now if you're an entrepreneur,

I remember this, you know, working for myself without having kids, taking risks and making decisions stakes are different. Now if you're an entrepreneur, I remember this, working for myself without having kids, taking risks and making decisions, it's very different. Now when you have dependence, all your decisions, there's a little difference. If that's the whole change. Way different, wait dude. Before you swing the bat, you don't give a shit,

like fuck risk at all, let's do this. Then you have kids that you gotta take care of and you're like, well, if this doesn't work, I can't just take off on a whim. Totally. Totally. So it changes no matter what for everybody and it's hell and not easy. No way, man, you gotta respect the process no matter what. Justin, you that Courtney is like Katrina, I feel like. Very much so, yeah. And you guys went through this and she's been just barely not working for the first time in a long time in her life. What was that transition like for you guys?

It was pretty similar in that she wanted to get right back to work, especially with my oldest, because it was that same thing, very much pride of herself on being the best nurse and had all this education and experience and was at the top You know at her work. She was like the go-to whenever it came to like a problem like she was like training other ones developing new nurses coming in and so that was a huge part of our identity and so Quickly and so I think that it's the right move in terms of letting them Go through that and figure out that like, oh my God, there's so much more pull that she was experiencing while she was at work to be back with my oldest.

It was just like, she felt like immediately, like, oh, I don't know if I can keep doing this at the same time, but we had to, again, that was back when when things were like, the dual income thing was massively necessary. Right. And then actually when we had our second kid, we made the financial sacrifice of like,

we took a big hit that year. And I spent a lot of time working, I worked a lot more jobs and side jobs and things to like kind of pull more weight, but like the whole year she was off and then came back. So she had like two months, basically she was off and then had to go back to work for our first kid and the second one we extended it to a year

and I mean it hit us pretty hard financially, but it was totally worth it. So again, I think it is, it's smart to just let her go back and try and get in a rhythm, see if it's something that she really does want to be there or if she's pulled back to be, you know. So I got a text before we even got on the mics already. So the plan today is this, like her mom comes over on Monday. Like I take care of the baby first thing in the morning.

Her mom gets there at about 7, 45, 80 clock. I hand him off to her and then I get ready to take off and come over here to the studio and her, and I told her mom, I said, listen, I'm not far. So if you have any problems, call me, I'll come home. And that way we don't have to bother Katrina. I'm trying to give her all, like you're saying, all her space to kind of go through this

and figure it out herself. And so I tell her mom that before I leave. And she goes, oh, Katrina already texts me. I go, oh really? She goes, yeah, she goes, no, she's coming home early. I go, oh really? She goes, yeah, I know. She said that she doesn't have enough to do there right now.

So she's coming back. So I already see it's happening. You know what I'm saying? And I saw her this morning, I could just see the emotional pull of like having to leave him. It's a real thing, man. And it's funny because like he's going right now, he has these lungs are still developing, even.

You know what I'm saying? Like he's not even fully developed. And so he gets like this raspy kind of breathing sometimes like if like his the milk gets like flimmy in him. I mean for me it's no big deal it's like it's part of this right and you know she's like God he's all he's flimmy in this morning and I don't know what's going on I think I should stay she's going back before that and then her mom hears him and she's just like, oh God, I hope he's gonna be okay with me. I said, listen, I'm riding down the street. You guys can all call me, I'll come back.

But it will see. We'll see what happens. I know she was nice about her job is that she only has to come one day a week right now. And so she only has to leave the office or go to the office one day a week. And then she works from home after that? Yeah.

So that makes a big difference. Right. Yeah. No. And we have Chokie now there too. So she's assisting her and helping her out. So she's got the help and the support to kind of ease her way in. But we'll see.

I have a feeling that after a couple of weeks of her having to go in like that, I think things might change. Mm-hmm. You know what? Here's the other thing. It's gonna be hard no matter what. I mean, having a child, a new baby, it's always hard. It's always a challenge, man. It doesn't matter.

So that's why it's just shout out to all the parents out there. It's fucking way hard, dude. It's way hard. It's crazy. It's a part of it. I don't sell it like, you know, like a lot of those other parents. Fuck it, you know what? That's what I'm gonna say to all the parents. Fuck all'all bro tell them people that shit dude like don't be telling hey

just think that we're honest to you I we were honest well that's why we're all good friends because you guys are honest like that the fucking you know what I think I think I think fucking mystery loves company that's why they're other mother fuckers are like exactly yeah they they end up having kids at like 25 and they tell all their friends like oh it's the best thing in the world like no it's not motherfuckers left in 25 and now your life is friends, like, oh, it's the best thing in the world. Like, no, it's not motherfuckers laughing. For 25 and now your life has completely changed. Like, you know what it is? It revolves around your child.

Everything, you know what it is? I think it's because saying that it's really hard is people are afraid to say that because it's almost like they don't feel grateful. Because it's both, but you can say that. I agree, I feel totally comfortable saying it's the fucking hardest thing I've ever done.

Don't fucking do it early in life. I'm so glad I waited late. It's, it's fucking. But you also, it is the most rewarding because it's so hard. Yes, yes, definitely. But that's why that is 100% what. It's so easy to be like whatever. Yeah, it's the reward.

But the, the people that do the fucking Instagram post and make it sound like it's, oh, it's the most wonderful easiest knock Get the fuck out of here with that I'm gonna change the subject so Kind of like you changed your beard color over there Hey guy Did you finally listen to me? No, you guys you don't like guys. Yes guy. Hey guy. No, no, so we get a close up. Did you finally listen to me? No, dude I so we had a costume party over the weekend. Oh convenient with all my with with my what you'll see weird

I'm keeping it guys. No, I'm not gonna do that. I had my cousins come over and we all dressed up Vampires don't have gray beards. No, man. I want a little age. No vampires are like dark So I had dark eyeliner on. I did the whole, I had like this gothic, like long jacket on with the ruffles and things. It could double as a magician. Everybody's saying that. Jessica had this corset on,

like this boosty a corset thing and she put on the black lipstick and the whole deal and we had the fake things. Fuck, I see these are doing. But I died everything for it. And it's funny, dude, I wake up and I feel like I'm still in my costume. I look at it. Oh, this looks terrible I love my grades, dude. You look good. I mean, I didn't look bad, but I want you look good Although I I wanted to see your black beard black beard gray gray in hair. Yeah. Yeah, I think I think sorry

I don't match your fantasy I think, I think- Sorry, I don't match your fantasy. Yes. I'm probably gonna have to put a lot of thought in this. He's brought it up before. He's always trying to close me on the hook. Just a dark chat. I'm trying to get you to let me kind of take care of you a little bit style-wise, just to fight that.

I mean, Viori's hooking you up so you look good. You look good to way your dress is to fight that. No, no, no. So it's gonna be like this until it grows out. So you know what's gonna happen? My hair's gonna get long. Then I'm gonna get a haircut. That's gonna be so drastic. You know, like, whoa know what's gonna happen? My hair's gonna get long. Then I'm gonna get a haircut. That's gonna be so drastic.

You know, like, whoa, what happened? So it looks like it's popping out. 15 years. Yeah, don't do any videos or anything right now. Dude, I went to a Halloween party too. So you went with Jessica to a Halloween party. It was our house. It was our house.

Yeah. We went to one and it was like, yeah. It was a mom and dad that, like, I guess, their kid knows my oldest, and so it's one of those from the school, they just invite all the parents, everybody in the neighborhood. And so we're like, you know what,

we're not doing anything, the power's gonna be out, whatever, they told us all to bring flashlights and all the stuff and they had a whole set up. And it was kind of fun, but it was like, I didn't know anybody there, right? So we're just there, I'm in like my stupid like Johnny uh costume you're same costume same costume you were like five years ago because I just like I don't want to put the effort into it you know what I mean and so I'm in there and it's a new group of people so they haven't seen me in it

right so I just to fight it that way. And Courtney's like dresses a witch. And so my other kids are out there, all Indiana Jones and mobsterware. But so they're running around, everything's crazy. And I'm sitting there. And so we're supposed to bring alcohol and so we bring some truelis. And I'm putting it in this ice chest.

And I'm kind of I'm putting them in and packing in all this stuff. This little girl comes by and there's also like other drinks Like they're supposed to be this is the alcohol section, right? It's it's a green colored cooler. It's for only alcoholic beverages for adults It says like a dough. It's not like real bold and there's one right next to it and it has like you know Mineral waters and all everything else in there, right? She comes by, grabs a truly looks at it. I'm like, oh wait, that's for the, beeline's it takes off.

Oh, shit. Just running. I was like, whoa, like, no, no, no, there's alcohol in it. And like, I'm like trying to track her down. She took off, dude. And like, I was like, did you ever find her? Yeah, she gave it to her parent. And I was like, oh, woof.

I thought for sure that was gonna be on my watch. That's one of those parents that send their kids to go get alcohol for them. Yeah, I'm like, what are you doing dude? That gave me a panic attack. I'm like, that was like a cigarette. That was like in the Bronx, just down there. I grabbed a send of me for cigarettes when I was underage.

Grab my can't go get cigarettes here, take my ID. Yeah, that's not gonna work. Yeah, that's not gonna work. That's funny. Did you guys end up losing power? We did. So, how long? Eight work. Did you guys end up losing power? We did. How long?

Eight o'clock on Saturday, and then we still don't have it now. Oh, so it's, dude, everything is just more, it's like you don't want to complain or like, it's like, oh, it's not even a big deal because it's only like 24 hours, whatever. But it just makes everything pain in the ass. Of course it does. Of course the ass. Of course it does.

Of course it does. Of course it does. Okay, there was a blackout in New York City. I don't remember the years, 1970-something. I don't know if you guys ever heard about this, but there was a 72 hour or something blackout that happened, but it was a massive part of the city. Crime exploded during that period of time.

That's what I was worried about. Yeah, I had those thoughts going through my head. I'm telling you, this is why like, you're ever here of like an EMP bomb, do you know what those are? So it's with like electric magnetic pulse and they can wipe out an electronics. Yeah, and Nuke will do this,

but you can actually make bombs that don't explode, but they'll shoot out this EMP signal, that'll destroy all the circuits within a particular... You said it. They get a new to atmosphere, right? And they would do the same. Yeah, so they could take out like half of a country or all of a country's circuits

and to replace it would take months to fix it. Do you know what would happen to a modern country if it lost all power for like a week? Just a week. Well remember. Do you just see everybody at Costco was like hysteria. You know, I was like, dude, what is it? Like somebody had told us there was 50 more generators.

I was like, ah, you know, like maybe I'll go look and see if there's like a generator still there, whatever. There was like a mob forming around this one, man, she's like, ah, you're like, here, here grab this. Like I had to take a ticket to like get from the back because I had a new shipment coming in. I'm like, what are we even doing here? Let's get out of here.

I'll get it when it's not like, right then. PG&E is fucking up. I saw an article that says that they may have been the ones to start the, which of them call it fire, that's going on right now. Is it called Kincaid? Is that what they're doing? Are you serious?

That is not good for us. That PG&E may be partially responsible for it. Believe it or not. Oh my God. Yeah, that is not good for us. That PG&E may be partially responsible for that. Believe that, believe that. Oh, God. Yeah, dude, this is so good. You saw that pig-check ongoing saga. You guys saw that picture I sent from you from Vallejo, right? I mean, that's, we went right through there

when we were heading up to Tava. Wow. I mean, the winds were crazy, dude. I mean, we had lots of branches phone or neighborhood and all over the place and all over the roads, trees were falling. So it was legit. Like, you also sent a picture of a,

now I don't know if it was a picture angle or what? That looks like a huge rat. Dude, the king of all rats. I got like the leader. Splinter. Like, okay, so. So big was it, show me a trans? It was like this big.

Oh yeah. Yeah, it was like a burrito size. Yeah. Good, good size burrito from Chipotle. But yeah, okay, so we get back in my in-laws came to watch one of my kid soccer game and so they came back to the house to see it. Like we just painted it and stuff

and fixed a bunch of things. And so we're sitting there and then we look outside and there's this dish that the dog eats out of that has remnants of food on it. And so this bold-ass rat just climbs up from under the deck and is just hovering over near this dog bowl. And everybody sees it. It's broad daylight. And I'm like, what the fuck?

Ran into my room, got my BB gun, and I'm just like, oh, I hope it's still there. And of course it like skitters away. And then I just waited there for another like five minutes. I put one piece of dog food on there. It comes right back up. I go, yeah, you're dead motherfucker. Shot him right between the eyes and was like, bro, thank God I'm dead.

Oh, that was a good thing. We just cheering. Yeah, it was cheering. And of course, this is the same one that's been eating the pumpkins. Because now all the rest of the pumpkins not even much. How do you know? Because every morning one was nibbled on.

Oh really? Yeah. Dude, maybe they'll get, hopefully, they get a pumpkin mustache. Yeah, it was just pumped up with pumpkin and dog food and it was eating everything. Did I ever tell you guys about the time we had rats at the 24 that I ran in Sanatrice? I never tell you guys about this. No, rats at the 24 that I ran on in San

Atreusa and I would tell you about that. No, rats there. Bro, so you know how they had that back supplement room? Yeah. Okay. So in the back, there are, you know, this is where we stored supplements. And we'd have big bags of way protein powder,

creatine, and other various supplements. So this is kind of like our backstock or whatever. Well, one of my, one of my friend, my friend, Deathstaff comes up and he's like, I think we got a rat, so I go back there and there's holes in the way protein and holes in the creatine.

So I jokingly, I'm like, this rat is gonna be massive. It's gonna be jack. He was, and the fucking week later, dude, the biggest, like, strongest look at that calories I've ever seen in my life Runs through the back through that back room and I had a broom so I'm like, whap Nothing he was guy hit a hard nothing disappeared so we had to call it whatever

But I'm like, damn this rats eat protein to crazy. We're all gonna die It's a He's getting buff. Yeah, he's getting buffed. Yeah, we're screwed. Anyway, I read an interesting article. I thought I would bring up to you guys. Maybe some good news. I know Justin, you've been challenged

with the whole power thing or whatever. And I read this and right away I thought about you. I said, oh, Justin's, this could be good or bad news depending on how you're handling this. Oh, okay. So study came out that showed that men who ejaculate 21 times a month or more have lowered their chances of prostate cancer by a third. All right. So this is the odds. So this article is recommending that men

either have sex at least that often or masturbate in order to reduce. Because that's a big deal for that second factor. What? Yeah. Trouble, I said be lower than you. Fram, lower my prostate. I'm still struggling with that, bro. Yeah. And lower your prostate cancer.

I'm still struggling. You're gonna have to find a safe space. Yeah. You gotta build a shed, dude. Is that what it is? I've built a shed. Yeah. I don't know why.

How do you struggle with? It's just weird to me. I don't know why. I was from Sheds. What are you struggled with? It's just weird to me. It's not normal for me to masturbate with Katrina in the house. I don't know. Did you? Is it under on errands, you know? Yeah, I got Max.

You know what I'm saying? I can't get in the mood knowing my hair. Too early for that. He can't be like, yeah, read a book. Yeah, yeah, dude, I don't have it. So I haven't figured this out yet. This is, I'm still, I'm not hitting that 21 right now. Yeah, I'm falling.

My cancer risk is much higher right now. You got a build up, dude. Well, they call it DSP. Yeah, you don't need that deadly sperm build up. I mean, we're finally making time for ourselves. Like, when we can, like, I mean, I told you that he's has a routine. So, you know, at least I'm getting it at least once or twice

a week now, which I mean it was. Wait, so you, so one whole last second, once or twice a week, sex, nothing in between. Nothing in between. I would be, well, you also, I can't manage myself. You guys act like that's crazy. Yeah, I know, that's the thing.

Well, hold on a second, once or twice a week of sex, but Justin, don't tell me you don't take care of the rest. Well, yeah, okay, so do nothing imagine that are you That's why are you are you masturbating that often right now? I mean, what is this like? I mean, I'm trying to learn here, bro Don't I mean are you is this a daily thing? I feel like you guys are give me something to look forward to I'm like be real with me don't bull't bullshit me. I know this guy's got problems I don't want to hear I don't want to hear his fucking story. I want to hear yours. No, I mean I make time

Every day it's just like a shower, you know, it's like it's it's a it's a thing. It's a ritual like a daily daily thing I mean sometimes Yeah, love yourself. You gotta get self-love. yeah, love yourself. You gotta get self love. Yeah, let yourself Well, I'm gonna say like yeah, he had five thousand a day Well, if it is don't be nice, not that crazy Yeah, there's a big event like exercise as an individual variance It's what I mean the mood the answer is it depends it depends. I'm saying anyway. I'm gonna change the subject again Thank you, dude. You should be wearing blue light blocking glasses

every single time you're on electronics. Every single time. Just always. Always. Now you don't wanna wear blue light blocking glasses that you wear at night, that block all the blue light because you wanna let some in, because it keeps you alert,

but you want some at least protect you like 50% or whatever, because I've been reading, over the weekend, I was reading up like crazy. Blue light destroys photo receptor cells in the eye, and when those are gone, they don't come back. So they're showing how it's really starting to speed up, because now, how long we've got at least one generation now

that spends a lot of time on computers at work, right? Because I would say, what would you say? Would you say, is it was our parents or maybe like younger than our parents' generation where people were... I would say our generation. Maybe our generation for sure. Yeah, I don't think it was our parent.

Yeah, yeah, yeah. My mom didn't get a... I mean, I didn't even get my first computer toast, 20. Yeah. Well, so they're showing that, well, to E was the first for me. Dude, I problems resulting from exposure to blue light exploding. I was reading some statistics in a phrase.

And it's because blue light penetrates the eye all the way to the retina. And once again, it damages those cells, they don't come back. So my kids now, the rule is they have to wear them if they're going to go on their computer or any electronics at all. I think that's smart because I think again again this is another one of those things that we don't even know what the long-term damage is because we haven't had a generation. There's no studies. Even in computer screens, I think the phone has to be even worse.

Right? I would the phone be worse. Well, because you have to hold it closer, closer, and it's as bright. I would think the contrast of it being dark outside and laying in bed and stuff like that with an even brighter phone, to me, that's still more strain from it, too. I do, yeah, it's so do I.

So I would think, don't you feel like that's worse? I think it's gotta be worse to be laying in bed or on your couch at nine o'clock at night, staring at a small, eye-fold screen. Well, because then, yes, it's affecting your sleep as well. Right. See, what I've been reading in these articles is, we know about the sleep disrupting effects.

So, using, you know, being on electronics when it's dark outside or right before bed, reduces melatonin production, takes you longer to get to sleep, and it takes you into sleep that you get as less, is worse quality. We know that already. With this, with these articles are saying are, day time too, day time.

But again, you don't want to wear blue light blocking glasses that are blocking like 90% of the blue light during the day because some blue light's okay. Again, it keeps us alert. But you do want to wear something that reduces the exposure, especially if you're on like on a computer all day long. If you're like a lot of people are for work.

No, I mean, you guys have seen me. I probably wear mine the most out of all of us. I noticed a difference right away when I began wearing it consistently, and then I stopped wearing it for a while. It actually, I could tell my body adjusted because I would get headaches then, and I go back. So now I just make it a habit. If I'm going to be working on my phone or working in front of the computer, and I'd go back. So now I just make it a habit. If I'm gonna be working on my phone

or working in front of the computer, it's just a habit. You know what it reminds me of? You know people who work with loud equipment, like people who work with jackhammers, or heavy machinery. Heavy machinery. And throughout their 20s, 30s, 40s, maybe 50s,

they're okay, by the time they hit their maybe late 50s, 60s, hearing loss. And I know I have people like this in my family because I have a lot of family members at work, hard labor. And now they wear hearing aids and you ask them why and they're like, well, I never wore hearing protection through all those years, but it's a gradual decline. I bet we're gonna see that with people's eyes. Because it's not gonna happen to you in your 20s and 30s

and maybe even your 40s. Maybe you gonna happen to you in your 20s and 30s and maybe even your 40s. Maybe you'll start to notice in your 40s, but you don't wanna have, you know, macular degeneration, you know, in your 60s and because that's again, it's a loss of independence. Your eyes start getting fucked up and, you know, you can't do a lot of stuff for yourself anymore. It's interesting, I don't know if this is,

Doug put his on right away. It's just, hey, wait a minute, I'm looking at a screen. Yeah, I was talking to some of the other parents at the party and our perception is that a lot of these kids are just glued to their phones and glued to their tablets and all these things. But actually, there's quite a big movement going on where most of these kids going up now do not have phones.

And even going into high school now, don't even use phones. That's right. Which is amazing. I school now, don't even use phones. That's right. Which is amazing. I was like, wow, I love to see the pendulum coming back and being like, and really it is just like parents that give a shit. And they're just like, no, like they don't need it.

And then that sort of like has now created, you know, this movement with the kids. Well, that's the alarmist in me that settles down when I go like, you know what, like we're pretty, you just manage it. Well, that's that's the alarmist in me that settles down when I go like you know what like We're pretty just manage it. Yeah, we're pretty smart humans. It will only go so like enough people will go blind from fucking staring The enough people enough people will have issues that it'll word will get out and then you'll start to see kind of come come come back The other direction. That's why I liked your, you know, now, you have it being like processed food, because back in the day, it was like,

I mean, everybody was microwaving just whatever the fuck and didn't think twice about it. Yeah, and now you're seeing the generations now where parents are actually paying attention to, you know, because like, here's a good example. It's not that common today, or at least far less common for my understanding where a kid goes trick or treating

because we got Halloween around the corner, right? Kids go trick or treating when they come home, the parents will say five pieces of candy and then we'll save the rest for later. When I was a kid, nobody said that. No, he ate the whole pillowcase. I would come home with my pillowcase full of candy and then we went, our parents were like,

all right, we don't go to your room, enjoy it. And then we would eat until we couldn't anymore. Yeah, you know what's interesting? I've heard a lot of kids now. It's a competitive as to what like houses you can find that have the big king size bars. But that's all they care about. They don't care about quantities.

There's like qualities becoming a thing. Yeah, well, I mean, I remember even there was one house that served the big king size candy bars. That guy was like a thing. Yeah, well, I mean, I remember even there was one house that served the big King size candy bars. That guy was like a hero. Yeah, you know what I mean? Yeah, that kind of day. The kids over here know that.

If you go up to the country club area, that's what they all do. Yeah, and it's funny because it's very keeping up with the Joneses too. So the neighbors find out. So like all the neighbors do it too. Oh, would it be the cool house? Yeah, you don't want to be like the cheap ass. Well, next door, you guys know that, that whole service next door where everybody connects their local community.

Oh, yay! So on there, they actually have these little candy corn and these, so if they're even participating in giving out candy, you could see the houses that are participating and then the ones that are rated is like, oh, they're giving the best candy. They also have, if you put a blue pumpkin in front. For autism. No, no, I think that there's a blue pumpkin

shows that they're gonna serve you allergen-free candies. No, so the blue pumpkin means, I thought there was one that also made... If the kid, look at our boy Larry, he just posted about it. If your kid is carrying a blue pumpkin, then he has autism. And to be mindful of that, because he could be older,

and he could be still coming and trick-or-treating and look like an older. Oh, that's a good idea. So this one says, this is weird. It says the teal pumpkin teal. Teal, I know about blue. There's a blue pumpkin that if you see, what's the difference between teal and blue?

Well, teal is like, I got more green in it. Yeah, well teal. The almost the same. No, teal is like, I mean teal's light blue. It's almost like a Facebook color. Oh, sure. It was more like good. So that's what it was then.

Yeah, so Teal means allergy awareness. So if your food, if your kid has like food allergies or whatever, you go to the house with the Teal pumpkin, you know that they're going to serve, you know, the, and then there was of course the houses that served or that gave out like pencils and erasers. That house got a, we're going to egg that. Mm-hmm.

Yeah, Larry posted on the blue. If a kid has a blue pumpkin, I thought it's your daughter. Oh, that brings up teal. You just got served. Oh, you know what? I want to bring up Adam. I, first off, we need to announce this brand new maps program. I started it brand new maps.

Demaps. It didn't. The power lift. This is a maps powerlifting program that we co-wrote with Ben Pollock was a champion. Brand new maps, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it, did it we wrote it, I'm gonna like follow it to a tee. 100% right away. Yeah, I've never, and the truth to that is like, you know, obviously we've created all of these programs, and so, you know, there's bits and pieces I take of all of them,

and sometimes I'm in one phase of one, and then I move out of the other, and I know my body well, and I know what it needs. But I have never programmed myself for like the big lifts and to get better at the squat bench and deadlift and I've never done that. So this to me is for sure extremely exciting to try and do that. Like I did like a little bit of this type of programming, but it was more specific to deadlifting when you were kind

of calling me out and talking shit about deadlifting and I was trying to catch up to you. That's the most like programming I've ever personally done to chase a PR. Like I've just, I've been the anti PR guy for most of my career and never even thought about doing a powerlifting. Me or anything. And I have no plans to do a powerlifting meet or anything. And I have no plans to do a powerlifting meet, but I am interested and excited to follow a very well-written badass powerlifting program just to see what I can do with my own numbers.

Now, are you doing it to the letter? So it's got the priming sessions, everything. Everything is written down. I mean, I just started it, right? So I'm on day two today. And it's four days a week. So, right, it's four days a week total. So, dude, that's exciting.

Do you have goals for it? Because I'm gonna do the same thing. Now I'm not gonna start probably till next week. I think next week, because I wanted to finish out this week and just work on some mobility stuff before I go into it. It was perfect for me to start because I just went through a week off,

not intentionally. I just busy, crazy schedule and a lot going on with us traveling. And I had just, I hadn't gotten to the gym for a week straight, which is the longest I've taken a break in quite some time. So I was like, oh, this is perfect. I haven't done anything. So it's because that's what's hard about switching programs, like if you're in the middle of something or train.

And so I wasn't. So I started. And I do. I have like my personal goals. Like I set very low, I know I was sharing some of the numbers with you and you're like, oh, you're going to, you should blast that out. And I'm like, well, I sure hope I do. But so where are you at now? Where would you estimate you are now with the three lifts and then what are your goals? Well, yes, yes, so it starts off on, on bench, right? So I benched yesterday and it's your eight to 12 reps. So I was working with 200 pounds.

So I'm working with 200 pounds, eight to 12 reps. I didn't try a single PR, but if I had to guess where my bench is at, I could probably get out a single of 275 right now, maybe, you know, probably around there. Definitely not 315 right now. So I'd like to see my bench be somewhere between 315 and 350. Would be up there with some of the best numbers that I've ever put up on chest.

My deadlift right now, I'm working out with 405. I could probably squeeze out 450, I would say at least right now. I like my deadlift to be at least 500 to 550. My squat, I'm working out with 315. I could probably squeeze out 370, why already did a 375. So I could probably maybe hit three 90 to 400 right now in squat. I love to see my squat for 20 or above. So I think I set modest numbers considering where I'm at right now.

I feel like you'll get those. I hope so. But if I hit those, I mean, that'll be a higher total than I even was when I was geared up. That's awesome. Yeah. So if I can hit those numbers. That's freaking awesome. Yeah, I'll be super stoked about that. Yeah, I'm pumped. I can't wait to start next week.

And if I got to sit another 600 pound deadlift, that's it. I'd be super excited. Squats, I mean, anything for me over 370 would be phenomenal. And then Ben, if I could get through Ben, you just put like 350 on their bar and squat a day, didn't you? What did I just squat? Oh, I did, I did 345, didn't I? So I guess 400 pounds would be a good squat.

Here's the problem with for me is I gotta be careful with like injury, I mean, I guess is the problem for everybody. I gotta be careful with, so if I start to do this and I start to hurt, I'm gonna back out. Well, this is gonna be real conscious of, cause like, sitting a lot more and like my hips, like, like talking to me, like,

I know if I'm gonna start like putting the pressure on that, like it's gonna be touchy. Well, what I'm excited about, and that's why I'm following this to a tee, is when I was chasing you, I wasn't, I wasn't even like a Dillentgently tracking and programming for it. I was like kind of going after it. Sure knowing keeping some key principles there as far as like Volume of training and frequency, but by no means was I really truly programming to do it

I just taking my, learn knowledge over years of training and applying it to try and catch you. This is well programmed. So I don't think you should, I mean, that's one of the things that's so great about really good powerlifting programming is that you're not really hitting PR type numbers at all that. No, you're actually, you shouldn't be a lot of risk

at hurting yourself. No, it's smart. Yeah, I mean, and it's got the priming it's got the priming included and the post-posted practice. Yeah it's it is it's more it's more practice and consisting with that and focused around the core lifts which from and I am doing I am making a little adjustment to it. Let me guess. Caves. Yeah. That's a cap. I mean I took a week off of Caps and they disappeared, bro. So I'm like, I can't, I mean,

they're all, they're already, they're already terrible. So I've got to at least touch them up a little bit or else I'm gonna be like, you know, benching and squatting all this way but then like people would be like, how's he doing that on those pencils? That's crazy. Yeah, so I got strong and then they look.

Yeah. Yeah. So I'm doing a little Caps in there. little cash. No, I'm excited to try it. I've never done a pure powerlifting program. I've done I've focused on strength. I like strength. I like lifting heavy, but I've never followed because this is like legit. This is like based off of percentages and it leads you all the way till you peak. So because you know, the way we wrote it with Ben was we wanted this for to be for people who you know work out who then For you know first time want to start in a powerlifting do a powerlifting competition

So it's like from where you're at now and 12 weeks Ready to compete so at the end you should be hitting your highest totals that you've ever hit before Especially when you if you're even thinking of competing just having that all all these videos that he did like for the in person Like he's he's talking to you as if you're about to like do your first competition like what to wear like you know All these things to look out for like how to prep like what kind of foodie like like demystifies the whole process You here's what I this is what excites me them and I know there's a lot of demand for this because every single time People comment tell us to write a new program. It's always a powerlifting one. So we finally did it But what I'm excited for is for the people especially female listeners

Who are trying to take their try to try to work on their body Obsession or body image issues because one of the best things I ever did as a trainer Or one of the most effective things I ever did is a trainer for clients who had issues with body image. Yeah, it's a take that take it completely off of their body way, how much you weigh, what your size is and focus it entirely on performance. So it just shifts your focus. So you go from you know body obsession to just more about strength and they would all get you go from body obsession to just more about strength and they would all get tremendous results because they never really gave themselves permission to do that.

I can't stress how important that is. In fact, for our population, the people that listen to this podcast, yeah, I'm sure we have some people interested in powerlifting and wanna go that direction, but I highly, highly recommend it. If you're in a place where you know that you struggle with the scale, the way, the mirror thing,

and constantly being obsessed with that, and you know this, this program is gonna be incredible for those people because I agree that my, and it took me a while as a trainer to piece this together. Yeah, same here. How do I help these? You're just gonna focus.

Right. And it always did wonders. So I think that's going to be one of the most valuable parts of this program because you don't. I'm not doing a part lifting. I mean, I have no desire to do that. But I am interested to focus just on. Now at the very end, are you going to do that?

Are you going to test your... Oh, yeah, I'll test my max. Yeah, yeah, I'll test my max. That was kind of fun, right? Yeah, no, I mean, I'm never done this. So I haven't been this excited about any of our programs since the original ones that we wrote. When we first got started,

there was a lot of energy around the three of us getting together and collaborating. And so I did love writing the first three programs. Now I've fallen more in love with the rest of the business and everything else we have to do, but I'm definitely excited about this one. Yeah, now, this was what I was thinking about too, was hitting these PRs, are you going to follow like what it would be like at a power lift?

Because a lot of people don't realize this, but when you're in a competition, they have very strict standards for the lifts. So like with the bench press, you go down. You don't hold it down there for a minute. You touch your long second. Yeah, you touch your chest hold it down there for a minute. You touch your long second. Yeah, you touch your chest and it stays there for a second before you press it up. That'll take 15 to 20 pounds off your bench press.

Yeah. Of course with your squat, you have to have, you know, you break parallel. And then with your deadlift, you can't drop the bar. And a lot of times people hit a PR with their deadlift just along enough to barely hold the bar and then they drop it type of deal. So it's not,

it ain't, it definitely easy. I lift like that already. So it's not going to be something that I think is to, I mean, I already am the slow tempo kind of lifter when it comes to squatting and deadlifting and bench pressing. And I, I definitely go full range of motion on all those lifts. So that won't be that big. Oh, dude, I wanted to give a shout out to, so you know how we did that episode where I talked about how in the military, people were using tampons to stop bullet

or that to help people. By the way, that's a real thing. I got messages from people that said, yeah, that they've done that in the past. They don't do anymore, but it was something that people did in the past because it actually- It's issue tampons.

It actually worked. So I got a shout out from, or I got reached out for one of our listeners and he says that they use something called quick clot. But in the past that they used tampons but they don't use them anymore, he's coming out of Afghanistan, I want to give him a shout out, Task Force 52, these guys are special forces,

Green Brays out there in Afghanistan. Who are a bunch of bad asses? Yeah, so shout out to those boys. I guess there's like a bunch of them that listen to the podcast. We gotta make it out to a base, man. I would love to do that. Somebody invite us. I would love to go out to a base and do like a live Q&A or whatever and meet a bunch of freaking bad ass people.

Yeah, I know. This quaz brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory tested certified organic super foods to help give your health a performance the added edge. Try Organify totally risk free for 60 days by going to Organify.com. That's O-R-G-A-N-I-F-I.com. And use a coupon code mine pump for 20% off at checkout.

All right, a first question is from Laura Andrews, 1989. Do you have any advice for someone trying to put on muscle but is struggling with eating extra calories? If I eat much more than what I'm currently eating, it makes me feel sick. Yeah, this is a good one. Because most of my life, I've tried to put on muscle, I know exactly what this feels like. And it took me a long time to kind of work around it. So there are a couple of things you can do to increase the amount of calories that you eat. But before I get into that, in terms of how you eat your food

and whatnot, I do want to say this, force feeding yourself too often, probably not good for you. Your body is sending you a signal that's saying that you're getting enough food. Now, unless you're ill or over-trained, like if you beat yourself up, you're over-trained, super fatigue,

sometimes that'll cause you to not want to eat you as well. But if you're otherwise healthy, you want to kind of listen to your body and maybe what you want to do to start with is send a louder muscle building signal that then will amp up your appetite a little bit. So sometimes to get your appetite to increase, you got to change your programming, your workout, maybe you may be doing too much in your workout or you may not be working out in a way that's building muscle effectively. One of the first signs of an effective resistance training workout is an increased appetite. So, you know, if you lift properly and you're starting to get stronger, you'll notice that your appetite starts to boost kind of naturally. Now, that being said, there are a couple things that you can do. I would

say increase the amount of hyperpalatable foods that you eat. Right. Throw some novelty in there so that way you get that contrast that maybe that'll help in terms of helping you feel like you couldn't eat more just because it is a different flavor. It is something that's like a new stimulus. Stay away from foods that make you feel bloated. That's an appetite killer, because I didn't learn this until later,

but I would stuff myself with certain foods and I, because I thought they were supposed to be good for most of building and I'd get bloated and then forget it. It's like I couldn't eat for the rest of the day. So easily digestible food, this is a huge one for being able to eat more calories. If your digestion starts to go off,

it's easy to not eat food when your digestion is off. It's hard to eat food when your digestion is off. So I would say focus on that. And then the last one would be drink some calories. This is probably the easiest possible thing you could do. If you're not dairy intolerant, a glass of milk with each meal, one glass of milk with each meal, boom,

three-intercalories, you know, right there. If you are dairy intolerant, you can try full fat coconut milk or protein powders that you mix with the coconut milk, and then drink that with a meal or in between meals. That's the old school approach. Old school bodybuilders used to do that. They would eat three big meals,

and then in between they'd have like a big shake that you're, you know, but again You have to digest it well because if you start to get bloated, you're you're gonna be totally screwed a couple other little tips to This is where I do see value in the six meals a day or whatever where you're breaking it up Sometimes it's hard and I don't know where your Chloric intake is at currently and where you're trying to get up to your core can take is at currently and where you're trying to get up to. But I definitely know that for when I was pushing, you know, four or 5,000 plus calories a day,

it was extremely hard to do that. And even like four or five meals, like this is, it required me to do six plus meals a day. And it's just easier. It's easier to put down a, you know, for me, a four or five hundred calorie meal, maybe for you, it's, you know, two, three hundred calorie meal versus you trying to put down 700 calories in a single sitting. So that's one thing that helped me was breaking the meals up and smaller, more frequent meals instead of the big, large meals and the difference as far as health wise and all that is we're

splitting hairs on that. So I don't think it's a big deal for you to do that. The other thing that helped me was eating more high glycemic carbohydrates early and lower in saturated fats early on in my day and then allowing that later on the evening. So I chose leaner meats early on and things that were lower and fat. And then I piled that on in the evening time. And by piled on, I mean, I chose to have the steak or the chicken thighs or butter on whatever veggies or something.

I did that later on in the evening when I was like my last meal or my last two meals. And earlier in the day, I kept things like oatmeal and rice and fruit. This all seemed to stimulate my appetite and keep me wanting the next, you know, small meal that was coming up in an hour or two. That really helped me push the calories. And if I had a big, heavy, you know, bacon and egg type of breakfast, which I enjoy and I eat that way now,

because I'm trying to stay satiated, the problem with that is it would keep me so satiated that I didn't wanna eat for another three, four plus hours. Versus when I had like oatmeal, blueberries, and way protein, I'm hungry an hour later, I'm ready to eat again. So those strategies help me. Yeah, and here's something else to consider.

When you, if you are splitting up your meals, I think people, they think they have to have a balance to what I mean by balance is carbs, proteins, fats, meal each time they split their meals up. It doesn't have to be that way. Something that I would do, because I used to be able to do this. I could, if I was kind of full, I could still eat a bowl of carbs.

So what I would do is I'll breakfast lunch and dinner where my proteins, fats and veggies, meals in between were bowl of rice, or, you know, bowl of cereal or my carbs. Those were really easy. And then, and then because I'd go through them so quickly in terms of digestion or whatever, an hour or two later, I was ready for my protein and fat,

you know, main meal. So your meals don't all have to look like, you know, I have my starches, I have my proteins, I have my fat. You can split them up however you want and eat them up, eat them throughout the whole day or whatever to get those extra calories in. But number one, like get your body needs to want to build muscle.

And once it wants to build muscle, your appetite will naturally go up. The whole force feeding yourself thing, I get it sometimes, but if this is you all the time, you get to ask yourself why your body doesn't want to eat these calories. What's going on, is it your digestion, is it your workout? Because it's like starving yourself all the time. It's the same, although it's on the opposite end

of the spectrum, it's not good for you. Well, I was just gonna bring up how interesting that is to me too. You ever notice, it's so hard to cut extremely hard, it's so hard to aggressively bulk. Your body has this natural calorie range that it wants to be in, and anything left of it, and anything right of it is so hard,

but finding that like, it's a big stretch. It is. So, when you are pushing your limits like this, and I think what you said at first now is so important that that wasn't something that I probably noticed until later on and really piece that together how important it was to switch my programming up. Sometimes, just that in itself. I mean, if you haven't trained certain time, you're having a lot of time,

you're having a lot of time, you're having a lot of time, you're having a lot of time, you're having a lot of time, you're having a lot of time, you're having a lot of time, you're having a lot of time, you're having a lot of time, you're having a lot of time, you're having a lot of time, you're having a kind of related to the first one, but I'll, the first question we did, but I'll tell you what, if you stop gaining weight, the first place I would look would be a workout. That would be the first place. Now diet plays a huge role here. It certainly does, but the first thing I would look at is, is my workout as effective

as it can be, because at the end of the day, I remember when I first broke this down, gaining a pound of muscle a week, which is a ton. Okay, if you gain a pound of muscle a week, you're either genetically gifted or on anabolic steroids, or a complete beginner, and you just start lifting weights. You can't expect to gain four pounds of muscle. That is not gonna last.

No, but let's just say you did. Let's say you were gaining a pound of lean muscle every single week, okay, let's say this was you. That would require an extra, I think it was something like 15 grams of protein a day or something silly like that, like it's nothing. And that's if you gained a tremendous amount of muscle, four pounds every single month.

Your body doesn't need all these extra calories to gain lean body mass. It needs a signal to build that muscle first. And I remember going through this process myself or I would be doing a workout for a long, long, long, long time, then I'd change my workout. My diet wouldn't change. I would change my workout though, it would be more effective

and boom, two pounds of lean body bass would come onto my body. So that's the first thing that I would say is, look at your workout and look there first. If you're not getting stronger, you're not building muscle because here's what happens. If the workout's not effective and you just keep bumping your calories, you know what's gonna end up happening? You're seeing a game body fat and you see this a lot.

Guys tend to fall for this where they're doing the bulk and they come in and they're like, oh man, you know, I was on this crazy bulk for like three months and I gained 25 pounds, you know, and then you do your body fat test. You're like, actually, you gain three pounds of lean body mass and the rest was body fat. And then we try and shed that body fat,

you end up losing the fat and all the muscle that you gain in your back. We were both. We're misleading because yeah, a lot of times you are gaining that weight, you're feeling good, you might be getting stronger, you think that the majority of its muscle, but it is, half the time it's mostly fat at a certain point

that you're just gaining. Sometimes it's a bit of a mind-fucked, too, to be constantly trying to gain weight, gain weight, gain weight, and something I used to do with the competitors that I coached and myself, when I would get in a situation like this, I actually would throw in a single day fast on a day off.

And it sounds like it would be counter-countdown. Yeah, totally sounds counter-intuitive to do this, right? But when you're constantly trying to chase the calories and your stuffing and you feel like you're always overfeeding and you're just not getting enough, feel like you're not getting enough, again, I feel like sometimes we're just flirting with that line of like, oh, the body just doesn't want any more. So one of my favorite things and I don't know if half of that is maybe a psychological thing that we're dealing with too. It just and this just works. It works really well for all the competitive athletes that I had.

It worked well for me when I was competing. And that is what I would do is I would pick Saturday or Sunday or whatever day you normally have off from the gym. And I would run a 24 hour fast. And I would just fast for 24 hours. And then the next day when I started feeding and training again, I felt like my appetite would spike back up again. So it does seem very counterintuitive to do that, but this is a strategy that's worked

really well for myself and people that I've coached and maybe something that you explore. Now, as far as workouts are concerned, I'll tell you this right here. And this isn't always 100% true, but it's a pretty consistently true statement. but it's a pretty consistently true statement. Try to get stronger. Strength oftentimes, not always, but oftentimes if you get stronger and stronger and stronger consistently, it's accompanied by more muscle,

especially if you're beginner or intermediate. Now, when you get super advanced, oftentimes the strength gains you get come from better technique, better positioning, better CNS signal. But if you're beginner intermediate and you're trying to gain weight, you're not getting stronger,

change your workout out to try to get stronger, focus on that. And I used to notice this, it was like a, if I gained like 15 to 20 pounds on the lift, then I would notice in accompanying, you know, one pound of lean body mass or something like that. I actually have it written down when I was a kid. I noticed this like, when I go up 20 pounds on the lift,

I gain like a pound of muscle. Try to get stronger. If you're gaining weight and you're strengthening, isn't going up, but you're gaining weight on the scale. I hate to say this, but you're... You get it. It's likely, not always, but it's likely you're getting body fat.

Now, you can gain muscle without getting stronger, but that's much more tricky, and you'll see that more often in advanced lifters. So try to get stronger. If you get stronger, oftentimes you'll gain muscle. Well, I never said lean weight. So, you know, they could be one to get big. Next question is from J main seven. A college professor told us that the eccentric part of the lift is the only important part of the lift because it

tears the muscle. If someone only repeated the eccentric part of the lift, would they see major gains or is it a myth? Yeah, what's his one variable? Yeah, what kind of professor would say that? It's only important. The only one, yeah. It is true that the lower-range workout. Yeah, so. Done.

Everybody's like lifting like grandpa's. Yeah, so for those lifting, you don't know what that means. So there's two, there's three parts of a lift. There's the concentric, that's the lifting. So if you imagine me doing a curl, the concentric is me curling the weight up. Then there's isometric, which is where you hold it. And then eccentric is when you lower the weight.

So as you're lowering a weight, the muscle is still contracting, but it's doing so in a way that allows you to. Your existing more gravitational forces typically. Yeah, it's doing it in a way where it's allowing the muscle to lengthen while contracting. That part of the lift is the most responsible for muscle growth, and this has been shown in studies, but used by itself, it quickly leads to plateau and it quickly leads to overtraining,

because it is a very damaging part of the lift. Now the concentric part of the lift also tells the body to build muscle. And it also is what's definitely the one that contributes most to athletic performance. Now Olympic lifters, okay. They do a lot of concentric only lifting with barely any eccentric.

Yeah, now squats, I would say they do lots of, you know, they'll do some eccentric, although they lower the weight a lot faster than most lifters. Olympic lifters are buffed as hell too though. Now they're not as big as bodybuilders or power lifters, but there's your evidence right there that the concentric part builds muscle as well. Now there's some benefits to the part of the lift

that doesn't cause lots of damage. You can do a lot of it. So I can increase the volume quite a bit if I'm doing concentric only. East centric, there's only so much. You'll, I don't know if you guys ever experienced experimented with like forced negatives and yeah, just doing all night for how long though? I mean, I did for a couple of weeks and that was plenty.

Yeah, you're done. You're, you're, you're, you're recovery's done. Well, I'm going to, I'm going to defend the professor a little bit just because sometimes this is a, he may have been giving a really good message in my opinion and then they just got misconstrued or misunderstood. And that's because I've done many talks with trainers where I'm stressing the eccentric part of the exercise because nobody else is.

Nobody else is. And nobody in the gym is. If we were to walk in your average gym right now and look at 90% of the people lifting weights on the floor, a majority of those people are not maximizing the benefits that you get from the eccentric movement portion of the exercise. And that is slowing the negative down. So the negative or the resisting the weight, we tend to just let gravity do it and we just let it drop or fall. And then we focus on the concentric part.

So in in defense of him, it is just as important. So it's not more important than the concentric part of the exercise. It's just as important. We want to add on to that like in sports terms. So to decelerate is a massive part of preventing injuries in like any athletic pursuit. So that second portion of now I have to slow everything down at once rapidly. I was usually where people get hurt

and so to be able to kind of break that down and focus on that and strengthen that process is valuable, but it's one part. So you have to consider all the parts. And so I just, again, I caution myself to just like highlight that specifically as like the answer. No, it's all of it. It's definitely not the answer.

It's probably the most neglected part though, of an exercise that I think a majority of people could learn from that or take this advice and go apply it to their training. And I've said this on the show before, I mean, if you've never done this before, I dare you to have a workout where you just change your tempo of 422 where it's, you know, four seconds on the negative, two in the isometric hold position, and then two on the concentric or the positive part of the exercise. Just try messing with that tempo.

Don't change your workout. Do the same exercises you were planning on doing today, but just do that in itself and note, watch how different you feel. Totally. You're probably going to be a lot weaker, be okay with that, and you're probably going to get really sore because you're not used to that tempo. That just highlights the benefits of really putting some more emphasis on the eccentric part of the lift that most people just aren't doing.

Yeah, no, you make a good point. I think people don't focus on the muscle. They're working when they lower a weight. They don't focus on the tempo. It's like, when I'm pressing in a bench press, I'll tend to focus on the pecs. But when you lower, do you still focus on the pecs? Or are you just trying to lower the weight?

Focus on the muscle you're working as you lower the bar, the dumbbell. That's a great. It's awesome. It builds a lot of control too, which is important. Next question is from Jay Rogers' fit. Imagine your 18 again with the knowledge you have today. What does your training look like for your sports or competitions? Okay.

So if I'm 18 and I'm competing in judo or Jiu-Jitsu, yeah, well, I just got a message from someone today who said that they were doing full body workouts three or four days a week plus Jitsu, four days a week and he can't figure out why his strength isn't improving, whatever, he's doing too much. And this is in my experience, training myself, but also training other people who've competed in the grappling martial arts, like judo, jujitsu, and wrestling. If you're

training pretty consistently and competitively, you're probably doing at least three or four days a week, maybe five days a week of your sport. So if you're doing three to five days a week of Jiu-Jitsu training, one to two days a week of resistance training is about it. You're gonna get the strength benefits, any more than that, and it becomes too much. And you do, here's the thing with sports. You wanna spend most of your time training by training in that sport.

Nothing's gonna give you more carryover to your sport than by training in that sport. Nothing's gonna give you more carryover to your sport than actually training in that sport. Now different sports allow for maybe more greater ability to lift or whatever, more frequently, but for like Jiu Jitsu Judo wrestling, you're doing one or two days a week is ideal. Full body, full body retain was what I would do. Yeah, if I'm meant to go back and kind of train myself

or football, there's definitely a few things that would have changed, especially like the maxing out part of it, where we're always trying to test. We overdid it. We overdid it constantly trying to test ourselves and see, you know, our one rep max where that lied. Like, basically almost every two weeks, where we're testing out these, these maxing out. And that's something I would have definitely spread out, like if not even not do it at all, and just kept going with a lower or a higher rep count, I should say, with lower intensity. But also, we didn't do a very good job of adding in all those movements and skill

and mobility practices in between these heavy lifting days. And we stacked them too close together. And so that was something that if I would have loved to go back and really simultaneously worked on my skill and movement as I'm growing, as I'm getting stronger. So that way it wasn't such a stark contrast when then I go to apply it on the field. That took a good month or so for me to just like get used to this body that I've been building in the offseason. And the problem when you're 18 is this, it's definitely lack of experience, but here's

a big problem. You tend to progress in spite of your shitty workout programming because you're 18. Right. You know what I'm saying? It's like I'm getting struck. It's working. Actually, no, you're because of your age and your testosterone levels are through the roof and you just don't have almost anything works. Yeah, like you're

going to progress some just because you're doing something. But man, you know, you step back in time and have like good workout programming. Holy cow. I mean, for hindsight, for me, it would be, it would be pretty easy because mine was so horrific. Anything would have been better? Yeah, literally anything would have been better. I think I believe when basketball season was around, and we were training specifically, because when I first started lifting, it was around 17, it was more specific to getting nice biceps for girls

than it had anything to do with sports performance. But I still did some things like around basketball season we were doing, we had our fifth period was weight training. So we could go in there and we could lift weights and when we were lifting weights, we were thinking about basketball, I guess, during that time. And the extent of my basketball training was calf raises

and strength shoes. That was the extent of... So as as you can imagine, if I just squatted, I probably would I'll tell you, I'll never forget finally stopping playing basketball, which was in my, you know, probably early 20s to mid 20s. And I began squatting back then. And I'll never forget going on the course. So I didn't dunk a basketball until far after I stopped playing basketball. So I stopped playing basketball consistently in my mid-20s and then I began weightlifting and caring about building my physique.

I put on like 20 pounds over the course of like five years and ended up getting on the basketball court just for shits and giggles to see what I could do and I remember dunking the ball and like surprising myself going, holy shit, like where did this come from? And where it came from was I'd never really focused on building my leg strength. And just from that all said now I was dunking a basketball. Now I wasn't doing a lot of the agility training

and all the other ways that I'd probably be training now. I mean, if I was a kid now, this is the beauty of all of you young guys right now. I would be following Paul Faberitz and Corey Sleshinger. Right. I mean, those two guys, the content that they're- Max Schmarzo does. Yeah, and Max, right? Yeah, Max, Max, Corey, Paul, all three of which have been on our show, all three good friends of ours. And boy, when you talk about the performance training that they're putting out specifically for basketball, but in general too for all athletes,

but for basketball especially is fucking fire. I mean, I wish I had access just to their stuff when I was that age. Sometimes I get in this mood where I think I'm gonna actually follow one of their programming or trying like work on my basketball skills. And I may, I may do that just for shits and giggles one day, but I would follow those guys.

I mean, we have access now with the internet that we didn't have when I was a kid. I know Joe DeFranco is my guy and I think I'd have found him for football, but like there wasn't any like any other coaches I can think of that were like putting it together in such a profound way, whereas like, oh, this is simple, I'm applying, it's working. I didn't have access to that. And even then you had to buy like video cassettes that would ship to your house. Exactly.

We're, I mean, you just get on to Corey's Macs or Paul's Instagram pages and like, just spend a day on there and you'll get... Franko's got a great Instagram for that. He's awesome. Yeah, a lot of good stuff. I'll tell you, here's something you want to keep in mind as well at 18. Strength, general strength training will give you a lot of carryover.

As you become more advanced, then the resistance training becomes more specific to your sport. But initially, when you first start lifting, you know, do that's such a good point. That's a general strength. This is how we design mass performance. Yes. With the kind of the 18 year old person who wants to get an athletic shape, or even somebody who's in advanced age and wants to get an athletic shape too, but the kind of the foundation you should lay before you even get into very specific training.

Yeah, because you're not gonna benefit much from doing specific resistance training to your sport until you have general strength. So get strong at dead lifting, get strong at squatting, get strong at most strength. Overhead pressing, bench pressing, rows, like the traditional lifts, your best bet, no joke, better than any other specific program will be,

get strong at those lifts and do it, you know, once or twice a week, you know, with all your other training that you're doing. If you're not doing much school training, you could do more of that. And then watch what happens. As you get advanced, then you start to do the more specific, like, okay, this is good for basketball

or this is good for baseball or whatever. But if you're not lifting and you're young and you want to get lifted, don't get, you want to start lifting. Don't get into the crazy specifics. Get the general strength first. You wouldn't get lifted, bro. You can be, I mean, there's some general truth,

though, that's incorporated in maps performance that's different than like maps in a ball that I would recommend, though. Like, there's a lot more unilateral training. Oh, yeah, yeah, yeah, yeah, absolutely. And to me, like, a multi-planar movement, that I think that that is, it's not like just standard squatting or dead living

which I agree with Sal on that case. But there's some huge benefits for athletes. It's the big rocks. Yeah. You're going in these blocks of like, okay, I'm maximizing my strength, like my overall strength, which is what Sal is talking about. That's super important.

That's our first phase. It's like everything's devoted to that now. Let's see how that goes in multiple directions because that's applicable in the field Right totally yeah totally and with that go to mind pump free calm and download our guides They cost nothing. We got a bunch of fitness guides there on Exercises and workouts and fat loss and most of building make sure you go check them out. That's mind pump free calm and workout, and fat loss, and muscle building. Make sure you go check them out, that's MindPumpFree.com. You can also find the three of us on Instagram. You can find Justin at MindPump Justin. You can find me at MindPump Sal and Adam at MindPump Adam.

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