Mind Pump: Raw Fitness Truth - 1156: The Best Ab Building Exercises, Training with Bands vs Cables, Maintaining Life Balance When Pursuing Fitness Goals & MORE

Episode Date: November 6, 2019

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the difference between training with bands or cables, the best weighted exercises for building abs, why the “compete and cheat” mentality with food is so common among bodybuilding athletes, and how to go after and achieve personal fitness goals while maintaining a healthy social life. The excitement Adam and Catrina get to watch a full movie now. (5:50) Updates from Adam on Week 2 of MAPS Powerlift: The value of tracking and how calories play a HUGE role in strength gains. (9:20) Justin orders a whole host of new weights for his PRx Performance rack. (13:13) The importance of dialing in your nutrition to get stronger. (15:58) How changing up your workout can get your body to respond. (19:56) Is it valuable to abstain from things? (22:45) NBC launches a new e-commerce site and the guys speculate on the future of advertising. (27:35) The history of saunas and the health benefits of training your body through hot/cold contrast. (32:41) Can you ban legal torture?? (40:39) Airbnb bans 'party houses' following Orinda shooting. (43:04) The complex problem of cancer. (44:16) #Quah question #1 – Is there a difference between training with bands or cables? (46:15) #Quah question #2 – What are the best-weighted exercises for building abs? (52:12) #Quah question #3 – Why is the “compete and cheat” mentality with food so common among bodybuilding athletes? Do you think athletes in other sports have a better relationship with food than bodybuilders? (58:34) #Quah question #4 – How have you all dealt with being disciplined and going after and achieving personal fitness goals whilst maintaining a healthy social life and personal relationships? (1:06:20) People Mentioned Mark Bell (@marksmellybell)  Instagram Wim Hof (@iceman_hof)  Instagram Dr. Ben Pollack (@phdeadlift)  Instagram Squat University (@squat_university)  Instagram Related Links/Products Mentioned November Promotion: MAPS Performance ½ off!! **Code “GREEN50” at checkout** Mind Pump 1152: Why You Should Powerlift Visit PRx Performance for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** NBC Universal launches mobile storefront selling TV-themed content Visit Infrared Sauna for an exclusive offer for Mind Pump listeners! Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. 8 Infrared Sauna Health Benefits The Science of Saunas – Ben Greenfield Fitness World's Scariest Haunted House Has $20,000 Prize Airbnb to ban ‘party houses’ in wake of Halloween shooting that left 5 dead Tumors Turn Gut ‘Brain Cells’ Into Tumor Growth Promoters Flat Tummy Guide | Mind Pump 3 Best Ways To Train Your Abs - Mind Pump Best Tips for Achieving a Flat Tummy – Mind Pump  Mind Pump TV - YouTube Mind Pump Free Resources  

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND answer questions from listeners like you. They post them on our Instagram page, MindPump Media. We pick the best ones and then we answer them. But we also talk about current events, our lives, and just have a lot of fun. That's in the introductory portion of this episode. So here's what we did in this awesome episode. We started out by talking about the movie Good Boys.

Now out for rental on Amazon. Absolutely hilarious. Adam gave us an update on his powerlifting routine. He is currently following maps powerlift on his goal to becoming extremely average at the squat deadlift at bed rest. Justin had to buy more weight plates because he's a HOS. That's right. He's a HOS. Now he did buy his plates and his home equipment from PRX PRX makes home equipment with very low Profiles, but it's very sturdy equipment. In other words, you can have a squat rack that literally

Folds into your wall. So if you want to park your car in the garage use your room for something else You can but then it easily folds out super inconspicuous boom. You have a very functional sturdy super inconspicuous. Boom, you have a very functional, sturdy piece of a home equipment that rivals the best commercial workout equipment. And we have a hookup for you because they are one of our sponsors. So if you go to prxperformance.com,

forward slash mine pump, and use the promo code mine pump, you'll get 5% off your purchase and we'll send you a free maps prime program. This is for purchases over $500. Then I talked about hitting the rails before finding the middle. We were mentioning how one social media influencer is decided to go sell a bit for six months.

So that's a good luck to have. Stop netting. We talked about NBC and how they're launching a new e-commerce site. That's kind of interesting. I talked about studies on sauna use, which is kind of fascinating. Boosts endurance in one study, up to 32%.

By the way, regular sauna use growth hormone levels explode, has a beneficial effect on your hormones, and may actually speed up the muscle building process. Now, one of our favorite sauna producers is Clear Light. They make Clear Light infrared saunas. These are made by, excuse me, these are Jacuzzi infrared saunas made by Clear Light. And we have a promotion for you.

If you go to infraredsana.com-mind pump, you'll get up to $600 off. If you mention Mind Pump, make sure you tell them, you heard about them through mind pump for that discount. Then we talked about the hunted house that gives people $20,000. We talked about this on a previous episode. Well, we have more details for you. Apparently it's a torture chamber.

It's like eight hours of torture. It's called McCarmie and McCamey Manor, I think. Then we talked about Airbnb is tightening up the reins. Apparently, there's some crazy stuff that happened over the holiday season with Halloween. Oh, people. Then I talked about a cancer study that tells us, it reminds us actually why cancer sucks ass so much.

Then we got the question portion of this episode. This is where we answer questions. First question, is there a difference between training with bands or cables? Like what are the benefits between each of them and how different are they? Next question, what are the best weighted exercise for building abs?

You may be wondering why you would wanna add weight to exercise for abs? That way they show more. You build them like any other muscle. By the way, we have a guide on training your abs. Go to mindpumpfree.com and check that out. Next question. This person wants to know why bodybuilders

seem to have a worse relationship to food than other athletes. We had a great discussion there. And the final question, have we ever dealt with being super disciplined, but also maintaining a healthy social life and personal relationships? Like, what's the balance there?

Also this month brand new promotion, maps performance 50% off. Now maps performance is our workout program based entirely around physical, functional, athletic performance. So in this workout, you're gonna train different ranges of motion and different planes of motion. Meaning you can go side to side, front to back twisting, you'll get more explosive, faster, stronger. This is a huge calorie burning workout because there's an athletic component. So great for fat loss and it's excellent for mobility. This is the only program we have with structured mobility sessions. These are sessions to improve your ability to move, improve your ranges of motion,

all of which contribute to better muscle gain and more fat loss and of course, better movement patterns. Again, it's 50% off. Here's how you get the discount. Go to maps green.com and use the code green 50 g re and five zero no space for the discount. Teacher time. And it's t shirt time. Oh shit. You know it's my favorite time of week. This week we have a handful of reviews. We have two winners for iTunes and one for Facebook. The iTunes winners are Fad Winston GB 22 for Facebook. John Lee U. Tung. And to get your shirts, please send an email mentioning the name I just read to iTunes at MindPumpMedia.com.com includes your shirt size, your shipping address,

and we'll get that shirt right out to you. Last night, Katrina and I sat down. We actually had a little, you know, it's so funny how excited we get when we get, like we had to get to sit by the fire for like an hour and a half and then we actually watched a full movie. Like I can't remember the last time that we, we strung, you know, three hours.

Uninterrupted? Yeah, uninterrupted. Like he's, we've got him now going down to bed, like with the time change, right? So we pushed the clock back, well, we didn't, you know, change his time. We just said, okay. To give advantage of the setting back,

like he's going now, now we're getting him ready at six o'clock for bed. And he's in bed by like six, 30. So, and you know, he tossed a little bit did his thing but by about seven, 30. This is out. This is why I've gone on trips with friends of mine who have little kids and we'll go to like Cobb or whatever.

And I'm like, you know, I'm there to relax. Man, they go wild. Yeah. They go nuts. Cause I'm like, no kids, you know, they'm there to relax. Man, they go wild. Yeah. They go nuts. Cause I'm like, no kids, you know, they're just inhibited. They have the energy of like 21 year old, they're like, man, you guys are, you're not going to bed,

you guys are crazy, you're parting so early. We don't have the kids. It's first time in a year. It's kind of neat because, and going back to all the things that I think why people say having kids so amazing is, I also see how it makes us grateful for things that we probably would just take for granted, right?

Like time. Yeah, exactly. Yeah. I can think right now. Yeah. Sitting by a fire for two hours, then transitioning to watch a movie just her and I, becomes like, wow, that was such an amazing night.

Yeah. Yeah, it's all in the movie. Which is watch. Silomy, good boys. Oh. We finally watched, that was such an amazing night. Yeah, yeah, totally. Which is much. So I mean, good boys. Oh, we finally watched, I was so pumped. I clicked on my apple and it popped up and I told her, I was like, oh shit, this is the movie that Sal was talking about in the theater that was just so hilarious.

Tell me it wasn't hilarious. It was great. It was really fun. It was so well made. Yes, you're so nice. Oh man, it depicts what being a 12 year old boy, I mean, really is like, you're not yet cool, like you don't know shit yet, but you think you do.

You're putting up a front that you do. Yeah, like you'll say things to your buddies, and you know, so there's a couple scenes in the movie where they'll say something like, yeah, I don't remember what they were talking about, but they were talking about sex, you know? I don't know how to deal with it. Obviously, I don't know what they're talking about,

but they think they do. Yeah, yeah. He's like, yeah, you know, you know, and then, talking about sex. You know, obviously, they don't know what they're talking about, but they think they do. Yeah, yeah. You know, and then, you know, when you make her cum, and the guy's like, oh, yeah. He's like, don't you think it's gonna come? And he goes, no, I'm pretty sure it's cum. Yeah. So cum.

They have no idea what that is. No, they did a really good, I'm fact, they did such a good job, but as you're watching that, you probably can't help but take a trip down memory lane. Exactly what happened. Right, and remember, like being a kid with your buddies and acting cool and acting like you know everything. Oh, I can't wait to see because that actually,

I mean, it's really like relevant right now. Like my oldest, he's, you know, he's just old enough to wear like he'll hear terms. And so he actually brought that up. Like he brought sex up and like in the middle of like a movie. He's like, well, I think you have sex, you know. No, of like a movie, he's like, what, like you have sex, you know? No, he did it. And I was like, and Courtney and I were kind of laughing it off

and we were like, what do you know about that? You know, and he's like, I don't know, that's some dude with love. I'm like, yeah, okay. All right, yeah, let's keep that. That's all I need to know. I remember that, man, 12, you know, right around 12, 13, you're just cussing way more than you normally would just like I can now.

Yeah. I think I'm tough talking about crazy shit and you don't know what the hell you're talking about. Still a little kid. Just throwing it out there, you know. Yeah, that's the funniest thing to do. I heard that. Adam, I was asking you, you posted on your story, some of your work out again,

update on your, because you're at week two now in the math power list? Yeah, no, I'm on week two right now, and actually, and this is a good, great you're bringing this up, because I've been asked a bunch of people are like, oh, where are your calories and how are you eating? And I'm not tracking right now, I'm not tracking,

I'm not really paying attention, I'm not tracking. I'm not really paying attention. I'm kind of intuitively eating. But here's an example, and I think I've talked about this on the show many times, on why there's so much value in tracking and kind of figuring out where you're at. And what led me to this conclusion is that I went to do bench again, and I definitely didn't progress. In fact, I struggled to get the same reps out that I got the previous week. And program following to T sleep is pretty damn good right now. I gave myself adequate recovery, but if I'm probably short on anything, I'm probably

like I usually am when I'm not tracking. I'm probably short on my protein intake and I'm not eating really high calorie right now, especially considering that I'm training like this now. And so that's just an indicator for me that I need to dive into my nutrition a little bit and address that. And so this week, you know, setting a goal for myself to get my calories up, make sure I hit my protein intake so I can see where I'm at. I didn't regress like so because the way the program's written, it's scaling up every week, so,

you know, I had an additional set, but, you know, I was looking forward to, to benching yesterday, hoping that I would feel like strength gains, and I didn't feel that. I felt like that I, you know, struggled in fact, one of the sets I came a rep short of what the previous week. And I'm sure this happens to a lot of people in their program. And normally I look to things like, you know, what was my sleep like the day before, what is my stress level's been,

and then also nutritionally what's been going on. Calories play a huge role in strengthings. A huge role. And now you can go on a cut and train for strength, but here's what'll happen. You'll maybe not gain strength, depending on where you're at. If you're advanced, you're probably not going to gain strength. If you're a beginner, you might still gain some strength. But what it'll do is prevent the muscle loss or at least mitigate the metabolic slowdown that happens with a cut.

So it's like, I'm cutting one of the drawbacks of cutting is my metabolism will slow down to try to adapt. And one of the ways your body, your metabolism adapts is by pairing muscle down. So it's, this is not shocking. Most people have experienced this, but when you cut your calories, you tend to get weaker in your workouts. So training for strength tends to mitigate that. So if you're relatively advanced or intermediate

and your strength, you're training for strength, but your calories aren't up to par, if you maintain your strength, you're doing a good job. But if you want a gain strength, you got a bump calories. Yeah. Absolutely have to. And this is where power lifters in the past

have gotten a bad rap because they just power. They overdo it. Well, I mean, because they know this, they see the strength gains. I mean, even sometime you can even get stronger with crappy workout programming just by eating way more calories. I mean, you know, like eating some body fat too. Right.

And so this is where the stereotype of the fat, you know, power lifter or whatever comes from. All mass is good mass. Yeah, so, but no calories play out. Massive, I noticed this for myself very clearly, and I mean, I'm sure you did too. I pieced this together a long time ago, working out, I was like, oh, if I just eat more,

I'll get stronger. Totally. And if I don't eat enough, I'm not gonna get weaker. It's my favorite mentality though. I'm gonna be honest. Just eating more and then like lifting heavier, it just makes me happy inside. Like later on the reveal, not so great.

You know, you're gonna kind of figure that one out, but yeah, I was going through, I just started myself. So I, did you start it? I just started and was going through, you know, bench days and then just got into squatting again and trying to grease the groove. And I was, I was stacking my plates and down stairs in my room.

And I got up, I have like 300 pounds. So I was like kind of trying to test myself again. I haven't really tried to test myself squat wise. And so it's like, it's there. It's there. Like I had a good day. I felt like strong and I felt energetic. And now I'm like, dude, I need some more weights, man.

I need to get more plates down there and you just start loading it up again. That's strong, huh? No, it's not that it's getting that strong. I didn't have that much. I was kind of coasting. You know what I mean? It was that mentality of like,

ah, let's manage it. Let's keep the maintenance up. It's like keep what I got, but I really haven't pressed in a long time. And I know I'm capable of a lot more. It's just I haven't had the passion in that direction. Now when you originally ordered your PRX, did you order a kit or did you build everything individually?

Yeah, I know they have, okay, they have kits. I ordered a kit and I actually did, like I bought a couple, like from like a local, like played against sports. I bought a few like weight plates in addition to what they offered, but yeah, I just went back on there and ordered more of their specific bumper plates that they offered for that. So I got like some more 45s and then courtly wanted, you know, more tens and 25s. I actually have 35. So I did a whole host of new weights

to kind of throw down. How many, how much could you max out your bar on with the plates that you have now? Not the ones you're ordering. Are you able to go up to 500 pounds? Yeah, I almost, like I think like I probably need to get a longer bigger bar. I don't know if that's like a Texas bar.

Like, it's all right, you can't deadlapse that anyways. Exactly, well, we'll see about that. You'll bench press. Yeah Yeah, that's the thing like we all have our lifts right yeah, that's that's what I need work. Dude I'm not gonna I gotta talk shit cuz I don't have a lift bro Just like average it all of them. We thought I don't have a lift My bench is coming back man. I'm excited about that. Like even like that, what's Mark Bell's slingshot? Like I just, in terms of like the days where my joints are really speaking to me quite a bit

and like just having that is like getting more reps in. I'm like, thanks man. What are they saying to you? Hey, I'm old. Like how old? Huh? Ah! Stuff like that. Adam, a fewer superhero would you be like, Hawkeye, like just kinda old? Huh? Huh? Stuff like that.

Adam, if you were a superhero, would you be like, Hawkeye, like, you just kind of good it? A little bit good at it. You know, you have any cool? No, it's like, it's kind of where I'm at, man. I'm like, I am, I'm pretty decent at everything. I'm not great at any. Ideally, that's where you want to be anyway.

Yeah, I guess, you know, I think that, I think for me, I'd never had a body type that probably was great. Maybe deadlifting is probably my strength. Come on, did you try to get a high deadlift for a year of your whole life? Yeah. And you got up to 550? Fairly new. Yeah, I think you're tall, you're long arms and you're built to deadlift.

I can guarantee you this, if you focused on deadlift for a while, you'd probably pull 600 pounds. Yeah, we'll see. I'm excited to get after this. I did on my Instagram too, I posted it, which will be great because I can go back and kind of reference towards the end of this program. I did a couple heavy single days right before I started the program to kind of see where I was at

before I went into this. It'll be interesting to see where I come up but for sure I know I need to address nutrition which of course right it's not like I thought maybe I could get into it without dialing in my nutrition right away and then I would start to do that later on but after the first week of feeling that way I'm like okay I oh, okay, I gotta put some more effort into it. It's important, it's not as important as getting shredded. Like when you're getting, nutrition for getting shredded is like, you have to like every minor detail,

but it's still important to get stronger. Yeah, for me, it's, and what I'll do, just so the audience knows how I would do that, because I don't feel like, I just don't feel like tracking like crazy, but I will, I'll track my protein in pretty much calories. Like I'll make sure I'm getting adequate protein and getting enough calories.

For like 200 grams of protein or more? Yeah, I'm right around 200. That's really good for me. Even 180's okay. I'm just, I definitely can fall way less. You know, it's really, especially when we're like, you know, right now when I'm not, again, I'm not trying to track or focus.

I'm intuitively eating a lot of times I won't eat breakfast, I won't eat till noon or one. noon or one, I get a good meal, maybe a lunar or something, which, what's that got? 40 grams, maybe 50 grams of protein in it. And then I train, and then I come home later in the evening, and I eat one or two more times, and imagine, even if it's like 100 to 130 grams of protein.

Yeah, so I can easily fall on it. Which is adequate to keep you healthy. But not to push you. Yeah, not if I'm trying to gain. Yeah, especially this program too. I mean, it's definitely a good amount of volume per muscle group. I've been sore, you know, way sore after all my workout. So I definitely...

Now, are you going to add like the fractional, like the little tune a half's tune, like really get like to the little detail of it? Well when he gets because at this far end of the program, there's no percentages, right? Right now you're just like yeah, yeah, but yeah, once I get to percent because I've never done that right? I've always just I feel like you this today and I lift that and and I also If I put a weight on the bar and even if I say I'm gonna lift a but I put too much weight I might do five like that's how where say I'm gonna lift eight, but I put too much weight, I might do five. Like, that's how, where this, I'm gonna be very calculated about it.

You wanna follow exactly? Yeah, that was my plan, and so I was like trying to get, I don't even have two and a half, you know, like I never like had that mentality towards it, but I wanna try it out. No, me too. You saw like my deadlift, that's why you see me, at the end, I shake my head because I'm kinda pissed,

because that was supposed to be, I wanted 10, but I was supposed to do at least eight reps right there and it was my grip that gave. Oh, I couldn't get eight because I was losing the bar. Did you have your alternate grip? No, I had double over. Oh yeah, dude, you got alternate three. No, I'm trying to do it double over

and build that way without any straps or anything. At least while I'm working in the high rep range. Maybe when I get down to, you know, down to like fives and singles and stuff like that, maybe I'll do. So would you pull with your double overhand grip? Uh, 360 something for seven. Yeah. Well, that's pretty damn good for your grip.

Yeah, I know it's already getting good. No hook grip. No. Yeah, that's pretty damn good, dude grip. Yeah, it's already getting better. No hook grip? No. Yeah, that's pretty damn good, dude. Yeah, I mean it's getting there. I mean, I want to be pulling over 400 like that with double over for sure without having to go to a... I'm jealous because I can't start yet.

My QL, I tweaked it, you know, like last week, remember I told you guys, I was working out and I tweaked it a little bit. It's still not feeling great. So I'm just, in fact, this morning I woke up late because I went to change my alarm clock and I must have, or excuse me, my clock because of the time change and I messed, I fucked up and didn't set my alarm.

So this morning I woke up like 35 minutes later than I normally would and I had to work out this morning. So, and I remember this happening when I was a trainer. So it doesn't really piss me off like it used to. Because back in the day, if I knew my workout was being cut short, I was just angry. Like, oh, everything's ruined. But years ago, as a trainer,

I remember this happened to me once, and then I realized the value of it. I don't know, I'm sure this happened you before, where you're like, you think you have an hour to work out after you're finished with your client. Yeah. You finished with your client, you look at your schedule or whatever,

and you're like, oh shit. I gotta be here. I have 30 minutes. Damn it. I don't have an hour. So what I did is I would just take my hour workout and do it all in 30 minutes, and I would rest for 25 to 30 seconds in between sets,

and you have to cut the way down, but you get the most amazing pump ever. And every once in a while, that kind of a change in workout actually gets your body to respond So that's what I did this morning. That's how I actually love to do Hit or 25 minutes. I don't like to Actually program it. They're just there always sends to be it tends to be a day like that

Yes, there always tends to be a day where I thought I'd have more time or what or I've got to go out of town And it's like shit I don't have time to get a long hour hour and a half type of workout and shower on this I got 25 30 minutes like what a perfect time for and because you don't do that Consistently it always it always throws your body so this morning's workout I did an hour workout and just under 35 minutes it had supersets I went a lot lighter My my rest periods were shorter, amazing pump, amazing workout, and it always reminds me

of the value of novelty, you know what I mean? Just changing the added a post over the weekend on what's the best rep range, and you know, and this just goes to show the value of experience, because if you're just knowledgeable about the studies that are out there on rep ranges, the clear answer would be 8 to 12 reps. Clear answer.

8 to 12 reps is the best rep range. That's what study show. But experience tells me. It's what you're not doing. Yeah, that all the rep ranges build muscle, especially if it's the rep range you're not training in. So, what's the best rest period for building muscle and strength? Probably around one to two minutes, maybe even three minutes.

But I know that because typically I rest about one, one and a half to two minutes, the fact that this morning I was able to only rest 25 or 30 minutes, that sent, 30 seconds. Yeah, or 30 seconds. It sent a phenomenal muscle building signal because of the novelty.

And you're not gonna find studies on that, unfortunately, because the studies are never, you know, never long. Anyway speaking of Instagram, this morning I had probably 10 people share with me a, I'm not going to call this person out, but a fitness or health influencers post recently and I think it's because this person's post was kind of counter to their message what they've always said before.

So what the post was, and I'm not gonna call this person out, because I actually think they're doing something good for themselves, really, the direction they're moving is good for them, but it was that they are going to not have sex anymore for like six months. I saw that. So they're gonna be abstinent for six months. And this is a person that is typically talks about,

you know, how much sex they have and how great it is and you know, a lot of stuff revolves around that. Open relationship. Yeah, and people were sharing it with me. Like, I think they anticipated I go on there and make fun of this person, but you know what it reminds me of. It reminds me of the journey that people have with nutrition or with exercise.

How many times have you worked with a client who comes to you and is like, that's it. I can't handle it anymore. This weekend I eat like crazy. I drink like crazy. That's it. No sugar, no alcohol. And I'm not going to stay away from those things, at least for the next six months, or I'm a boy or a native for a year or whatever.

How many times have you heard that happen? And then as we all know, that's just another form of dysfunction, it's another way of, you're just going one extreme to the other, but it's kind of like bouncing off the rails before you start to find the middle or it turns into, it more pathology, which is restrict binge, restrict binge, restrict binge, restrict binge.

You're like, I'm not, I am, I'm not, I am. Right. But, you know, I was thinking about fasting. And what fasting did for me, for food. When I, when I chose to try fasting, it wasn't because I was sick and tired of eating terrible food or being fat or anything like that. It was because I read studies that show that there may be benefits, there may be health benefits.

I wanted experiment with it up into this point. I'd eaten six to eight meals a day. And when I fasted, I actually learned a lot from it. Absentence in that case taught me quite a bit. Like I realized how I wasn't controlled and chained to food. Like, or at least they didn't have the control and power over me like it did before. So this person maybe might experience that.

They may go six months without saying this. Timing wise, this is timing wise, this is all the no nut, no Vembers sort of a movement that we're seeing everywhere. Yeah, what's that, what is that all about? I don't know, so it's, no nut, no Vembers. Yeah, who came up with this?

Like it, so much of guys like not looking at porn, not having sex, not masturbating, all that kind of stuff. It's all November. Like this is the is the lame month. You know what I think that comes from? I think that's a little bit of a self-regulation that is happening online because of the accessibility of pornography.

Yeah, that's what I think. I mean, I'm all for it, but it's just funny because it's like we need a designated month for all these things. We can't just implement it into our own lives on our own and not be a part of everybody in this group mentality thing. Yeah, well, you know how people are.

They need a structure and a thing sometimes to do it at first. And that stuff just doesn't work on me at all. No. Oh, everybody's doing it? Oh, fuck you guys. I'm kicking up my mask. I'm kicking up my mask.

Yeah. Justin's doing overtime. Yeah, dude you guys. I'm going to kick it up. I'm trying. Yeah. Justin's doing overtime. Yeah, dude. He's doing the three, three, nine, I'll be the only guy in porn hub, I guess. And you know what's funny? I wonder if, because porn hub keeps crazy statistics. You've ever seen the statistics that they spit out?

No, they must get like a, like a drop. Well, they'll tell you like the most popular porn by state, the times of day, most people are on there, how many men, how many women. And what, what happened recently where I would imagine to your, your point and your theory of what you're talking about right now, though, it would actually end up only benefiting them because probably people would restrict and then binge and then binge like crazy. Yeah, you know, say go from not at all to all of a sudden like,

ah, now I need it four hours. You guys remember that one, there was that one missile scare? It was like a, it was that in white? Yeah, I remember that. And like people were like literally going into like sewers or whatever, like like climbing into trenches

and like all scared. Yeah, I feel like it was like a news report that there was a missile launch. it turned out to be false, but everybody totally panicked for like 30 minutes or more. That was the warning that the radio station accidentally played. Yes, that was crazy. So, Pornhub showed a significant drop. Oh, yeah, that's right.

A significant drop in porn use, right when that happened, but then when everybody realized there was no, oh, there's no problem. Yes, spike. Massive circuit. no, oh, there's no problem. Yes, Mike. Massive. Yeah. It's okay.

Bro, yeah, I'm going to celebrate. Put the board, put the board on. Well, let's pick it up stations and things like that. Did you guys see what NBC is launching their new e-commerce site? What? So it's going to be on, on, NBC is going to be start doing this first and you'll see Like the way they're gonna do commercials and I think what it's gonna look like if I if I was reading the article correctly It's kind of similar to like how we do on YouTube or it shrinks and then you have kind of an advertising

Oh, I see but then there'll be a QR code on the TV that you can walk up to your phone and scan it It takes you right to the e-commerce site. Huh, of an advertisement for your favorite, whatever, sneakers or shirt or Viori, right? Viori brand pops up and you're like, oh, I like that, shirt with that. And then right next to it will be a QR code. You just walk up to a discount or something. Yeah, yeah, 20% off right now on this or that and you'll walk up, scan your phone on the QR code and a picture of it or whatever. Not even just, you know, a QR code is there. Yeah, yeah, yeah, yeah, scan your phone on the QR code and pick up a picture of it or whatever. Right, not even just, you know what a QR code is.

Yeah, yeah, yeah, just skew your phone, picks it up. Oh, that's right. It's a square thing with that. Yeah, yeah. And then it automatically will send you right to the website. You know what I feel like? I feel like at some point, there's going to be, if you keep your phone on Bluetooth, it'll just come on

and you'll get an invitation. Would you like a $25 off coupon on your phone? And if you turn off Bluetooth, you don't get it, or if you have it on, I feel like that'd be easier, right? I don't know. So having to walk up. Yeah, I don't know. If it'll be a Bluetooth thing, that'll be like that.

Normally, when you go on to websites now, you notice that they ask you right away if they can have access. So a lot of times you agree to that as soon as you go to a website. So I'm sure maybe after the first time you hit the QR code, then it's like, can we access this? So is this a notification? Is this a site specifically to that NBC owns, where they're going to be selling things online? Yes. So I think what I think what will happen

is I think NBC, this would be one of the ways that they make money is they'll make a cut. Like so, and I don't know, this is me speculating because the article didn't go in real depth, like exactly how NBC makes their money, but what I would assume is you would work out a deal with advertising. So we know that advertising on television in radio has been taking a nose dive, right?

Podcasting spaces like this and social media has been on the rise. So my theory would be one of the ways that you would save deals with these companies is offering, you know, like a company like Pepsi, who's used to spending millions of dollars on television, but have seen it decrease over years, and is now probably looking at other platforms or mediums for them to advertise on, they can probably offer them a discounted rate, or hey, you could still advertise on TV, we're going to be doing this e-commerce site this way,

but then NBC will probably make some sort of a kickback because you go through their e-commerce site. Does that make sense? So now Pepsi, instead of paying a million dollars in NBC to advertise on that, they only pay, you know, quarter million dollars, but then NBC makes a 5% kickback on everything that goes through that or something. I don't know, that would be my guess

on how they would continue that. It is interesting to watch how advertisers are having to figure out You know, I mean how to get to people get into the streaming side of things because you used to be forced to watch commercials Which is funny thinking about it now. It's funny. Have you tried Justin? Have you tried ever watching like live TV with your kids and just see what their reaction is But you don't even watch it. They get angry just see what their reaction is. Katrina won't even watch it. They get angry. Yeah.

Katrina does do. There's like your held hostage. You know, you're just like waiting, is this over yet, you know, especially when there's like a movie playing on TV, they go all out. Dude, they hammer you with the advertiser. Yeah, they do, right?

But you don't realize how like how used to it we were and how used to it we. We used to just sit through that. Or I would go make myself something in the kitchen and be like, is it on again? You know, you have to wait forever. It doesn't bother me as much because whenever I'm watching kind of like,

unless it's a movie, but if it's a movie I'm really into, I'm buying it, I'm buying it on Apple or I'm watching Netflix or whatever that. So if it's on television, that TV time now for me is like, like past time where I'm working most of the time. So you're doing both?

Yeah, I'm doing both. So commercials don't bother me, but this is like a, this is actually a working most of the time. So you're doing both? Yeah, I'm doing both. So commercials don't bother me, but this is like a little battle in our house. Like Katrina gets hella mad when commercials come on. And that's something to do. Commercials, they jump them up volume two. So you'll be watching a movie and then also the commercial.

I'm the guy that mutes it, right? So that's what she is. She's always getting on to me. Mute it, mute it. And I'm like on my phone working. And I'm like, here you take it, you mute it. I don't care, it doesn't bother me.

I forgot that commercials did that. Yeah, yeah. You know how they do that, right? Cause there's regulations that say that they're not allowed to change the volume or whatever, but the way they do is by compressing the sound. So they figured out a way around regulations to make commercials louder.

I remember reading about that long time ago. Yeah, they're always loud, at least on my TV, they're significantly louder than what the actual movie or whatever you're ago. Yeah, they're always loud, at least on my TV. They're significantly louder than what the actual movie or whatever you're watching. You're all watching a quiet movie, the baby sleeping and shit commercial. That's why she's always getting on to me, so I just give her the remote and I'm like,

if we're watching it, she'll wow! Yeah. God, my ears! I'm like this though, I just deaf ear it, I'm on my phone, you know, doing something. You know what's funny is that thinking back, back in the day, there was even a piece of me

that valued the commercial because it gave me an opportunity, because you couldn't record or pause TV. So it's like, oh commercial cool, I got to pay. Yeah, yeah. But now that I can pause it, I'm like, well, there's no use, no intermissions. Yeah, there's no use for this commercial. I know.

During this shit off. Anyway, dude, I was reading about this weekend I did a workout on, did an extra workout on Saturday and then I did the whole sauna over at, what's that place? It's not Club Sporting Morts. Is it a big club? Yeah, big clubs. Is that what it's called now?

Yeah, they're the new owners. Great place. Anyway, I'm in the sauna and because I'm in there, I think, God, I want to read more about the history of sauna. I don't realize this, but Sonna use the heating up a room and sitting in that room to benefit from the heat. That dates back over 1,000 years in Europe and in other parts of the world,

there's evidence that it goes back even further. And it's funny, anytime you find something that's shared by people and cultures that didn't communicate with each other. Like if you see, for example, fast anytime you find something that's shared by people in cultures that didn't communicate with each other. Like if you see, for example, fasting, you find that in every major religion, you'll find it in Asian cultures, you'll find it in European cultures, you'll find, you know, just it practiced everywhere.

That means that there's some truth to it. Same thing with sauna use. Oh yeah, Romans, isn't there like Russian bath houses and all these types of things? And it's a part of culture. And it's a of the like the like the Mayans were doing it forever too Like in the what do they call them they call them like hot tents or whatever were they they like keep the heating They they heat they progressively heated up over time. Yeah, it's gone and done They go every time they go to Mexico. They go. Yeah. What is that called? That's called forget what it's called? Where they go. Yeah, so they call them all right

So so anyway, so obviously there's value to it. And we now have studies that support the value of you know, training your body through heat because it gets your body. It causes changes in the body, the adaptations that you get from the changes or from the stress or where you gain the benefit. So I was reading a study on that was done on athletes because now we have some studies done on athletes. Like what are the actual benefits of sauna use on athletic performance? There was a study in the Journal of Science and Medicine and Sport.

They took distance runners, and they had them use sauna for three weeks total. So, and there was a total of 12, half hour sauna sessions in that three week period. So it's not a ton of sauna use. It's just there was a total of 12 half-hour sauna sessions in that three-week period. So, it's not a ton of sauna use. It's over four times a week. Yeah, four times a week, 30 minutes each. Their time to exhaustion, in other words, their endurance boosted 32%. Wow. That's natural. That's not a little bit. That's a massive boost in stamina and endurance. Now I noticed this myself when I use the sauna regularly and think about this, when you're exercising to exhaustion,

when you're pushing yourself that hard, it's usually the heat that's the big indicator, right? Heat plays a role. Yeah, your whole body starts to kind of shut down and be fatigued and be like down regularly. When I use the sauna regularly, I can squat more reps. I don't need to rest as much, but the end of my workout

is way stronger than it is if I don't use the sauna, and that study right there kind of shows. Now that's just, yeah, go ahead. And that's just benefits from a regular sauna. Then you throw in the fact of like what I love, and you were at Bay this week, and I was in here this weekend using our clear light, because that thing, you get the infrared. Oh, yeah.

You get the benefits, the heat benefits you're talking about, but then you also get the benefits from the infrared, because it has near and far infrared in there. Yeah, yeah. I mean, it's a double whammy. It is. I love it. It's been one of my, like, and it's easy for me. Obviously, we have it in our studio, so it makes it a lot easier,

but it's like one of my favorite things to do post workout. Dude, it's, okay, think of it this way, okay? Think of your body's ability to acclimate to cold or hot, because by the way, there's also benefits and studies support this quite conclusively too, also getting your body used to cold, but think of your body's ability to acclimate to heater cold as a muscle.

So imagine if you have this muscle that is responsible for your body's ability to acclimate to temperature changes. Now think about the way you live, okay? You're in air conditioned or heated home, air conditioned or heated car, air conditioned or heated office. So it's literally like being extremely sedentary for this muscle.

And what happens when you're sedentary? Imagine if you barely ever move your legs, what happens to the muscles of those legs? They get really, really weak. They lose their ability to do what they're supposed to do. And that comes along with poor health. So I think the health benefits that come from heat and cold therapy are, part of it is the benefits

because you're stressing your body, but part of it is because we're so damn weak in that area. You just become more resilient to all these forces. And I look at that as like a whim hop or somebody that goes to that extreme of being more tolerant, can function normally in Arctic temperatures. Yep, and that's, it seems like a superpower, but really that's just a training that led into that.

Dude, it's so funny. So years ago, I owned part of a gym down in Palm Desert, which is next to Palm Springs. Desert, it's hot, shit, in the summer, 120 degrees, it would hit super, super hot, right? So I had to gym down there, super hot all the time. It took me a little while to get used to it, but then I kind of got used to it.

Came up to San Jose to visit my family, and everybody was complaining about how hot it was, and it was 89 or 90 up here. And I remember going outside and being like, oh, it's pleasant. He's talking about it. Totally used to it. Totally used to it. Then I thought, then and being like, oh it's pleasant. He's talking about it. Totally used to it. Totally used to it.

Then I thought, then I think about, I had a client who moved here from Minnesota, and I started training her, and I remember she showed up to it. It was literally 48 degrees or 50 degrees outside here in California. She had shorts. She had shorts on,

and this really thin, kind of long sleeve shirt. And I'm like, aren't you freezing? And she's like, what do you mean? The sky is clear. it's a beautiful day. That's how I feel coming back from Chicago. That was crazy, because I was at a football game, and remember watching a high school game,

and everybody was out there with like, Park is on, and like, you know, beanies and everything. And I was just like a short sleeve in pants, because I was experiencing 30 below, and just like shivering, fucking like crazy out there and then coming back was a totally different story. Well, you guys talk about the benefits

of being on the acclimate to hot and cold, the biggest thing that I noticed, and I've talked about on the show when we've brought up sauna use before, is when we really got into that hot, cold contrast, which has now been, I don't know, four years. When are we, we were at the other studio. At least a few years.

It was the other studio when we first started talking about. And cry out came out. Yes, when Cryo was getting popular, we went and did it was the other studio we were at. And that's when I started doing the hot cold thing. And boy, I have since then, it's just been something that, I keep it in my routine.

I don't ever go longer than a month without doing the hot cold contrast. And I've never felt so good as far as not getting sick. Oh yeah. I used to get sick in colds all the fucking time. Oh, this is well documented. This is actually well documented. There are studies that show significant reductions in infection rates with a cold or influenza. Now as a, and here's another strategy, let's say you start to feel, you know, you start to feel like, I wonder if I think I might be

getting a little sick. Go in a sauna and get your body really hot. Now, people think, well, how is that supposed to help? Well, think about the function of a fever. Why does your body have a fever when you get sick? That increase in body temperature, part of it is a result of your mounted immune system, but part of it is also it's inhospitable to bacteria and the virus.

So going into a sauna is an artificial fever. So you start to feel sick, go use a sauna, of course, make sure you're hydrated, and you don't want to be full blown sick and do this by the way. You're not gonna go in there with a hundred and two fever, and then decide you're gonna sauna. I'm not gonna have a fever, do a fever. It's too late at that point. You're not gonna go in there with 102, you know, fever, and then decide going to something. I had a fever, do a fever. It's too late at that point, you're not gonna go in there

and go, but let's say you're feeling, I think I might be able to say, boy, it's a killer. It kills whatever's going on. I've done it several times and it's amazing to me how amazing I feel anyway. Oh, I wanted to touch on something. You know how last week we talked about that haunted house? I'll put your hands away from me.

You know what I mean? Boom. You know we talked about the haunted house? Put your hands away from me. Boom. You know we talked about the haunted house last week that offered $20,000? Yeah, yeah. We watched the videos for that too. We need to tell the audience exactly what this is all about. Oh, we didn't talk about it afterwards.

No, no. We wanted all in tails. Stupid. Makes sense now. Yeah, it's not even like a real haunted house to me. It is really people that are seeking out like BDSM or whatever. No, what do they call your your a masochist right? Yeah, the people that are into that that just want to be totally tortured. That's what it is

It's a 10 hour eight or 10 hour torture sex process. So I read more details $20,000 if you make it through Every time you don't you take you say pass say pass on a, whatever they call it a stunt, but it's basically a type of torture. They find you $500. So out of the $20,000, $20,000, right? If you don't make it all the way through, you don't get the $20,000 either. There's a 40-page waiver that you have to sign, and what you're signing away is that they can cut your hair, slap you, punch you. Pull a tooth out. Pull a tooth out, break your tooth. Yeah, just locate your shoulders.

Yeah, just locate your shoulders. Shape your head. I mean, they were doing all kinds of, they can just mangle you. I think that the guy who put it together is just a fucking freak. And he's like, how do I do this legally? Oh, yeah.

Oh, yeah. No, you were watching some of the clips, you could see the people going through it. They said, no one laughing about it. None of the people that went through it. So originally when we talked about it, it was Oh yeah. No, you were watching some of the clips, you could see the people going through it. They said laughing about it. None of the people that went through it. So originally when we talked about it, it was like a haunted house, 20 grand. I would do that, right?

I would do that. No, I wouldn't do that. And it's the people that are doing it. You don't even hear them talking about, oh, I almost made it to the money. They don't give a shit about the money. No, they just like me. You need a hammer.

Oh, it's disgusting. Yeah, it's not even like the house. It's just a house. You know, like there's kids just like doing this. And then they take them to like the house, it's just a house. You know, and like there's kids, you know, doing this, and then they take them to like the back room. You know, and just torture them. I'm like, this isn't the haunted house. There's a petition online right now to ban us.

Yeah, because people are like, this is legal, torch, where do you stand on this? Because everybody, the people agree to do it. The people are doing it or not. They want to do it. I mean, isn't that weird? It's like, you can't, I mean, can you really everybody, the people agree to do it. The people doing it are going to do it. I mean, isn't that weird? It's like, you can't, I mean, can you really ban that? They want to do it.

And there was a waiting list of what? It was like 70,000 people or something crazy? Yeah. No. Well, think about it this way. Let's say you're into that weird shit. Where are you gonna go? He's got the market cornered.

Yeah. Yeah. Speaking of Halloween stuff, did you see the Airbnb thing here in California? No, what happened? Yeah, five murders in a... Oh my god. So somebody... How's it an Airbnb? I still don't know the news. Yeah, so they're... And of course, it's been... made big news and now Airbnb is trying to pivot and figure it a way out to keep this from happening. And so they're cracking down on just at which sucks for people like us who use Airbnb and VRBO quite a bit. Just how you have to they're going to restrict

certain people and I guess more screening just to get to rent a house. So the person who rented the house, you know, claim that oh, my they're trying to get away from the fires and that their family was going to come to rent this big house out or what I would thought. And so, you know, Airbnb rents the house out. Well, they end up throwing a 100 plus person party at this house. Oh, wow. They're into getting a shooting happens and five people were shot and killed at this Airbnb property.

You imagine having a property putting on Airbnb and some fucker rents your house and throws a party with a hundred people. Yeah. Uh-huh. People will get shot. Maybe that's why some of the guys shot. Yeah, yeah, yeah. The owner showed up.

Crazy though, right? Hit the fuck off my log. Yeah, crazy. Oh, dude, I read, this is kind of disturbing. I want to share this with you guys, because it's pretty crazy. I'm actually wrote down the quote. So this was a study that was done on cancer.

And it was done by North Carolina State University. And they found that when enteric glial cells are exposed to secretions from colon tumors. So these are brain cells. So brain cells exposed to the secretions that colon tumors, so tumors from the colon, make the glial cells convert into promoters of tumor growth.

Okay, so what does this mean? This means that the cancers in the colon are signaling the brain to help them make more cancers. Like they take over the fucking body, dude. This is why cancer's such a hard thing to treat. You know what I mean? It's like you kill one thing and it doesn't know the thing. And I remember one time reading a study where they developed a drug,

because when tumors grow, they start to develop their own, they increase the amount of nutrients that they receive to feed themselves more. So it's like they'll make more blood vessels and whatever to continue to feed their rapid growth. So I remember reading the study where they came out with a medicine that blocked the new formation of blood cells

and stuff like that to see, of these blood vessels. Like there we go, we'll cut them off. Well, the fucking tumors figured out away around it and created their own other. Yeah, dude, in that crazy. Such a complex problem, cancer. You know, it just goes to highlight that Yikes

This quads brought to you by Organify For those days you fall short on getting your organic veggies or whole food nutrition Organify fills the gap with laboratory-tested certified organic superfoods to help give your health the performance the added edge Try Organify totally risk-free for 60 days by going to Organify.com. That's lrgnifi.com and use a coupon code MindPump for 20% off at checkout. All right, first question is from Benvana. Is there a difference between training with bands or cables? Oh yeah, there's a big difference. The benefits of training with the resistance band, so here's the thing, the benefits of training with any form of resistance is typically the unique aspect of that form of resistance

that you don't find with other types of resistance. So you're manipulating the strength curve. Yes. So bands, what are bands unique for? Why are bands different? Bands the further you stretch them out the harder it gets they harder they pull So how is that so it's very different than a cable a cable But we have to explain that real quick

So in what I said about manipulating the strength curve what that means is most extras most exercises are Easier at the end of the rep right so towards the, where a band flips that on its head, as you get further towards the end of the rep, the band's being stretched out completely. And so that the, so then it now makes the exercise more challenging at the end of the rep more so than it would be if you didn't have a, yeah. So think of it this way. If you're doing this thing, you're doing a barbell squat. It's going to be hardest at the bottom of the squat. It's easiest when you're almost at the very top, right? Like if I gave you a bunch of weight to squat

and you just went down three inches, wouldn't be a problem. Try to sit down with that weight and come up and you're probably not gonna make it up. So by attaching bands to the bar, the bottom of the squat is still kind of easy because the band hasn't stretched that much, but as you go up, the band stretches

and it gets more and more difficult, applying more resistance when you're stronger. And this, adding bands to weights was it absolute breakthrough for power lifters and strength athletes. And that's a West Side barbell, right? They were the first ones to really implement this, but Soviet athletes were the ones to, you know how Soviet athletes messed with variable resistance at first? It was with a little thing that looked the hooks and then it dumps when you drop it down. Yeah, yeah, I remember I remember I think I watched a documentary on that they talked about that I saw you know Ben Pollock was using those the other day

I saw I hadn't seen anybody else use those before and you've never seen anyone else and they have the hooks and a You a lot it was common with you know, bancher squat and it's designed that when you hit the bottom, it unhooks so you can come out. So you lower 500 pounds but you only squat up 400. Right. Because the lowering part you're strong. Yeah, I like the dead list.

They have that flexible bar. So that way when you're pulling from the ground, you're starting to like rip like each played off one by one. Oh, right. Yeah, it kind of builds up the resistance as you get higher up in your lockout. It is a lot harder to deadlift with a super stiff bar. I remember the first time doing that and I realized why? I'm like, why is this so much harder?

Yeah, it's because you're lifting all the weight right away, right? Rather than moving up an inch or whatever, without the whole, no, it's, it's bands are an exceptional tool. And I didn't use bands until the way later in my training, I never used bands. I used to think bands were complete waste of time when I was working out.

Like bands, that's for people who don't have access to weights, like that's stupid, why are you gonna work out with bands? Well, I didn't just for jazzy-sized. I did not, what I didn't understand, that's why I wanted to clarify that for those that are listening is I didn't understand how it was manipulating the strength curve and why that's important because unless you're doing that, you can't really match it.

You can't tell. Yeah, you just can't. But cables are consistent all the way through. Right. So the resistance that you get with a cable at the bottom of the exercise and the top of the exercise, it's consistent, it's matching the strength curve all the way through, where most other exercises that you're doing that are free weight,

there's gonna be this natural strength curve that happens as you get towards the end of the rep, it becomes a lot easier, but by adding bands to those, it flips that on a set. Now, if you were to compare bands versus cables alone, cables are superior, consistent resistance by itself Now, if you were to compare bands versus cables alone, cables are superior, consistent resistance by itself in comparison to the band type of resistance will build more muscle.

But bands, I will say this. The damaging. Yes, they're less damaging on the body. So I love them so much. I have. In maps and a ballic, I recommended bands for trigger sessions. Trigger sessions are these little mini short workouts you do on your off days and you do them super frequently. And I noticed when I use bands for trigger sessions. Trigger sessions are these little mini short workouts you do on your off days and you do them super frequently.

And I noticed when I use bands, they just work much better. And it was because they produced less damage. They didn't hurt my muscles as much as if I used what's there. And plus a lot of these athletic moves, I prefer bands just because of that fact that, you can get explosive with the bands and they're gonna stretch with your movement

and get gradually more intense like the harder you push. So it sort of matches that explosive feel that you can get with these power moves. Here's a little trick, by the way. If you wanna do an explosive movement with a cable, one of the drawbacks to doing explosive movement with a cable is to do an explosive move. Yeah, to do an explosive move with cable. You're going to use a weight that's sub maximal because otherwise you can't move very fast. The problem with that is you throw

the weight stack up and it flips everywhere and it makes a lot of noise and it's not good for the machine. So here's a little trick. Take the pin that sticks out of the weight, attach a band to that and then anchor the band on the floor and it keeps the the, it allows you to move the weight super fast, but prevents the weight from flopping all over the place. And I started doing this. This is back when I was in Jitsu, in Judo, and I'm like, I want to practice explosive throws. I don't have a partner. I want to use the cables.

The problem is if I fling the weight, it's going to flip all over the place. So I attach bands brilliant way to apply explosiveness. Now, is there a value for bands for people who don't give a shit about getting super strong or don't care about explosive power or just wanna build muscle? Totally, in fact, now you start rehab too. You're starting to see bodybuilders now, use band.

I don't think they know how to use them properly or whatever, but I'll tell you what, if you use bands in your training and you're relatively advanced, you're going to build more muscle. It's one of my favorite things that I add to my training arsenal. Next question is from Ella Beasley. What are the best weighted exercises for building abs? We have a guide on training your abs, and we talk a lot about weighted exercises and how best to build abs that show. So this is, it's a free guide,

it doesn't cost anything. It's at mindpumpfree.com, we'll make sure that we link it. But in terms of this question here, okay, why would anybody first off want to build their abs? This is something that I learned later on again in my training career. I was one of those people that I had to get to seven or 8% body fat to have a six pack. I just, I don't store body fat on my arms or my legs. They're almost always lean. But if I do, it's right on

my abs. And I just, I was not one of those guys that at 10% had a six pack. I had to get lower than that. And even then, when I was relaxed, I didn't have, I was always envious of those guys that had abs or girls that had abs that you could see when they were relaxed. You know what I mean? They're just walking around with their shirt off and you could see their abs stick out a little bit

and I was like, man, I wish I had that and I couldn't figure it out. I was doing high rep exercises and twists and all these crunches and just wasn't working. Then I realized, why don't I build them? If they get a little bigger, they'll stick out more. So that's what I did. I started doing weighted exercises for MABs.

And they stuck out more to the point now where I have a visible six pack around 10 or 11%. So I don't need to get quite as lean to have those abs show. Now the question is, what are the best weighted exercises? By far, one of my favorite is a good old fashioned decline sit up. Just do a decline sit up, curl your way up real slow and you'll feel those abs build.

And it's because the reps are really low. So now to that, I think it's important to talk about the importance of first making sure that you have good mechanics with that. Because in fact, I got tagged on the guys over at squat university did a post and I think they the post that said something along the lines that crunches were a waste of a time waste of time and for most most people are either hurting themselves or not doing it correctly and somebody was like you know send it right away of course

I get tagged or that stuff sent to me and I I said, well, I haven't read the post. I don't know what he exactly is talking about. But I could make a case for why crunches can be worthless for some people. Some people, in fact, in fact, when I think about my average client, I would have to say that more than half of them did not do crunches correctly. Most of them were so hip flexor dominant that they were using more of their hip flexors to crunch up or sit up in an exercise. And so if you have really poor mechanics or have, are you struggle with feeling ab exercises in your abs and then you go and load it. You're, you your back? Yeah, you're gonna end up hurting. That's what it actually with the statement was,

was that crunches hurt more people's backs than I think they did and they help people build abs or something along those lines. And so, you know, and Sal alluded to our free guide, addresses that talk set in there. We also have great videos on our YouTube channel that we talk about addressing that if you have hip flexor dominance

and how to work on that before you do abs. But that's important. It's important that you get really good, non-weighted control of your abs and you can feel your abs working because I can make a perfect sit up and fail it like five reps by just going slow and controlled

and slowly rolling each vertebrae down as I open up and make that extremely difficult and challenging for five to seven reps before I load it. And I think too, like this is one of those muscle groups that commonly, like people lose connection with. And so it's very easy to think that just going through the range of motion that you think is preferable for a crunch or that just like a hanging ab leg raise is gonna start building that back up again, but you don't have that connection established

to where you're actually directing the work to the abs. And so to establish that again is paramount before adding load, much like any other muscle or anything else that you've, you're probably more familiar with like in a curl, if I'm not, if I'm not feeling my bicep can involved, you're probably going to try and stop and figure that out. So, yeah, so here's a problem though, people do feel their abs, but they're not working their abs.

Their abs are as a stabilizer, but not working them through a full range of motion. In fact, you take the average person, have them stand up straight and just tell them to do pelvic tilts. See if they can do that. See if they can articulate, just help us. Just take their pelvis and go from sticking their butt out to tuck in their tailbone without having to use their hips. Just articulate that and they still can't do it.

This is super obvious when you see people do leg raises. Watch someone do a leg raise, especially the one where you brace your arms at the bottom and to bring their knees up. And what they're doing is they're just using their hip flexors. So you have to understand what the abs do. The abs, when they contract, they fold you at your lumbar spine, not at your hips, and that's the thing. The average person watches a person fold.

They look very similar if you don't know what you're looking for. That's right, they just see someone fold forward and they say, oh, that's an app. You can fold forward at the hips and not not fold forward at the lumbar. So it's really about working through that lumbar, getting the lumbar spine to flex and then extend. That's what the abs do. Not at the hips. So once you figure that out, then you can start to add resistance. In fact, most people just doing that will give them

all the resistance they need. Oh, yeah, I mean, even myself. I openly admit that I probably neglect my app training more than anything else. We've talked about this before. And so I know when I kick it back up, I mean, my apps are so weak that a doing five to seven like perfect setups is so much load,

you know, just me rolling up the spine and slowly sitting up, I mean, that'll blast my abs within five to seven reps. So, you know, it doesn't take much when you do it correctly. Now, if you're somebody who's been training your abs and you have, you've got great control of it and you can do, you know, 15, 20 perfect setups, no problem, then, okay, well then, you know, loading it I think is totally fine and encouraged and a good idea because a lot of people don't do that and I would agree with what exercise I would start with.

Next question is from Moore Jojo. Why is the compete and cheat mentality with food so common among bodybuilding athletes? Do you think athletes and other sports have a better relationship with food than bodybuilders? Okay, so great, great, great question. Also not fair, okay, so I'll explain why, okay? If we're gonna compare bodybuilders to any other space in terms of food relationships, you can't compare bodybuilders to athletes.

Bodybuilders are judged on how they look, not how they perform. Now compare bodybuilders to models, okay? Look at models, look at bodybuilders, what you find is a similar pathology with nutrition, very, very similar. The problem is, two things, one, bodybuilding attracts people

who tend to have insecurities with how they look, but forget that for a second. If you're a One, bodybuilding attracts people who tend to have insecurities with how they look. But forget that for a second. If you're a hardcore about bodybuilding, you are competing in a sport that is basing everything on how you look. Athletes, on the other hand, sure, especially if you're professional, how you look

is kind of important for sponsorships. But really it's about how you perform. It's all about performance. The reason why athletes have a better general, and I'll agree with that, I think athletes have a generally a better relationship with food than bodybuilders, is because it's all based on performance. This is why doing a program like Maps Power Lift

for somebody who has body image issues is brilliant. It's absolutely brilliant. Takes your body, your mind off of how you look, and is that going to benefit your relationship to food? Yes, will it completely fix it? No, there's more work to be done. But it will change the focus. But if you're always, imagine that.

Always, it's always about how you look, how you look, how you look, you get it on a stage. It has nothing to do with how much you lifted, how strong you are. It doesn't even matter how big you measure with your biceps or whatever. It's how good you looked on stage. That's what fucks with people.

I can also make the argument coming from a athletic sort of background that it would be who've an athlete to kind of go through the discipline and dedication it takes to manage your macronutrients to figure out, you know, the best formula for you specifically in your body besides the performance aspect of it, just the knowledge of it to know, you know, how your body reacts and dive deep into nutrition.

But again, like I think the other is more common. I don't necessarily think it's a better or worse relationship is a different relationship. That's what it is. I mean, it could be just as detrimental to your health on both. I've had athletes that, you know, they look, aesthetically okay, but they eat like shit.

And you cannot think that that's not affecting their insides. And sometimes I think that can be, it's like the skinny fat person. I used to always tell my clients that were like really overweight and you know, they put on fat. So easy, I used to tell them, hey, this is a blessing in disguise. Your body tells you when you're not eating well and it shows you, I've had many clients that have a lot of issues going on inside because they're skinny fat because they don't put on a ton of extra weight.

So you see that relationship very similar in your athletic people like that are in sports, like basketball, baseball, football. They're burning so many calories that they get away with. I think there's just a lot more ignorance. Right, yeah. It's a different relationship. That's what I saw. I mean, we're a lot more ignorance. Right, yeah. It's a different relationship. That's what I saw. I mean, we're going to buffets.

We're going to, like, as many calories as you, I mean, yes, it is, like, what's gonna do best for me performance-wise in the field, but then the association of consuming and by, like, whatever it is, like, that doesn't matter the quality of it. It was just a matter of, like, getting it in and, you know, performing and then that I was

going to see what was going to happen. Well, you guys have trained X NFL and Major League baseball play. I mean, I have and a lot of them are in terrible shape because they were so used to always practicing, always playing games that they never had to watch their diet and then now once that slows down. Oh, yeah. These athletes are fucked. Yeah, the same behaviors they've had for 20 years of their life playing sports, they no longer can have and they're completely lost. So, and that's a very bad relationship too, but it's different, right?

The bodybuilders. I would rank it, I mean, you can definitely rank it in terms of what's probably a worse place to be versus, you know, where it's easier, but you're right. I mean, when you're in season versus off season for performance for athletes, that can definitely happen. It's worse. So, you know, if I were to rank these, I would say this.

The worst is basing your diet on how you look, which would be bodybuilders, models, that kind of stuff. The second one would be weight, how much you weigh. So if you look at the sports where athletes tend to have the biggest disparities between when they're competing when they're not, look at the sports that have a weight class, boxers, wrestlers, MMA fighters.

Those guys, know what you'd be afraid of. I can make a case to challenge that though. I can make a case to challenge that and say the opposite is true. Because at least the body builders, although they're driven by insecurities the way they look and they have a poor relationship because of those reasons, at least they've learned the tools on how to control their

body weight up and down and what's a good amount of calories. They definitely are more informed. Right. They're more sure. They're way more informed. That's for sure. Because I've had professional athletes that looked amazing when they were professional athletes, but now that they're... They don't know how many calories. Yeah, they have. They don't know what a, but now that they're from... They don't know how many calories they have.

They don't know what a fucking protein is, a carb is, they don't know what anything was because they didn't have to worry about any of that. All they cared about was playing their sport. And so, they're like teaching a child how to eat correctly. So, at least with a body builder or, let's say I get both of these X, right? X body builder, X pro athlete, they're both 45 years old.

They both had bad relationships with food, and now I have to work on them. It's just a different thing I'm working on. With the bodybuilder, when I tell them macros and all that sort of that, it computes very well with them, but then I have to get them to detach from this insecure thing that they were driven by

for so many years, where the athlete, they may not have some sort of an attachment to the way they look, they don't give a shit about that, but they're clueless on how to eat correctly. Oh, they have no idea on exathletes, have no idea on proper portions. Right. Yeah, I'll train like these ex female athletes, and they'll be like, this is how I used to always eat, you know, and I'm like, well, show me, like, what is a typical meal? And I look at, I'm like, that's a massive meal.

You were eating that when you were training twice a day for, and then the water was always more hit cardio to make up for it. Right. So I can make the case that, you know, both of them, they're different relationships. So I don't think that one is worse than the other. I think that they both could and they both get have okay relationships too. I don't want to beat up on all athletes or beat up on all bodybuilders. Yeah, we're just talking about just somewhere in the middle, yeah. Yeah, but if I were to say that I had two people

in the middle age that were ex-athlete and then it was an ex-bodybuilder, both had poor relationships, I couldn't say, I wouldn't say that one is worse than the other. They're just different challenges as a coach that I've overcome. It's like the difference between hyper focus and no focus.

You know, like too much focus. Yeah, yeah, yeah, it's a spectrum. Or none at all. No, that's a good point. And then what I said earlier about a little bit of a, what you might call a self-selection bias kind of plays a role, there's probably more, I mean, I could bet money that there's more body image

in securities going into body building, the sea bikini. Probably more, I mean, I could bet money that there's more body image insecurities going into bodybuilding. Sure. The Zique bikini. Sure. That's why a lot of people become bodybuilders, but less in terms of sports, like less people are like, I'm going to go play basketball because I'm super insecure about being skinny or fat or whatever.

Next question is from Lewis Wooten, 92. How have you all dealt with being disciplined and going after and achieving personal fitness goals wills maintaining a healthy social life and personal relationships? I think the going after fitness goals can contribute positively to your social life and personal relationships so long as it's not a in obsession

or an extreme fitness goal. Here's a thing that I think a lot of people need to realize, this took me a long time to realize, if you have super lofty extreme goals, then that means you're going to have to apply a certain amount of singular, obsessive focus, in which case it's probably going to take away from... You will suffer around you.

Yeah, it's going to take away from certain things. And that's okay, so long as you don't live there for the rest of your life. I think it's when you start to get problems where you're just singularly focused on one thing and everything falls apart and that's where you are forever. Then there's an issue, but I mean, if you're starting a business, if you want to get to a new PR, if you want to compete in a high level competition, are you going to be able to go out as much and hang out as much with your friends and that kind of stuff? Probably not. It's going to take some kind of obsession. Yeah, it's just the level of what it means to you. Like what are you trying to be the best of the best that's ever done it?

You're going to have to sacrifice a lot. There's an extreme to that. And so the further you go in the extreme path is where most of your eggs are going to go. And at a certain point, you just got to weigh that out. How much can I still balance, like having friendships, having all these people and like contributing towards them?

Cause really, you know, it's about being itself pursuing something. Like I'm doing this all for myself, but how much of it is just yourself or are you gonna go ahead and, you know, be available to and make time for other people. Like all that stuff is gonna, like feed into what you're going to experience. It's an interesting thought for me because I obviously went through this when I competed.

It's by far the most selfish thing that I've ever done in my entire life. And it wasn't a singular selfish thing. It was over the course of three years, like three years of being dedicated to this crazy goal, right? Like I mean, it to go from being way out of shape to all the way the professional level competing on the stage is was a journey. Like that's not gonna be any,

I went pretty fast too. Like, that was a shortcut for most people. So, and in that time, I remember, especially Katrina's family, because her family, they celebrate a lot, and the way they do that is food and drink, and, you know, that was like a very regular thing that would happen, and I got a lot of grief, and a lot of shit from her family, and my know, that was like a very regular thing that would happen and I got a lot of grief

and a lot of shit from her family and my friends and I got teased in. You know, I didn't let it bother me because I was so focused on my goal and I had a vision, like I knew what I was doing. Like I knew I had a plan on, this wasn't gonna be forever, that I set a serious goal for myself. I knew what comes with serious goals like that is sacrifice and I was sacrificing some of these

social Events and things that we're gonna do now. Here's the thing that's interesting is while I was going through it You know, I'm probably I probably got invited to less parties or things because people knew that I wasn't going to drink or eat like that. I got teased and I got shit from her family for doing what. But when I followed through on everything and I reached that crazy goal and then built something around it, I was revered in her family from it. And now everybody is, I mean, they talk about it, how proud they are of watching that. And they can't believe it.

And I remember when you started and used to say this and oh, we used to get so annoyed that you'd bring your plastic tuporware around and shit like that. Especially because you did it the way you said you would. You got into it and left. Right, you know what I mean? Yeah, and that's it.

And that's what I think this person has to really ask yourself when you are trying to go after achieving some personal fitness goals is why are you doing it and to what level and then you know and have a full plan. You know my plan is I'm going to achieve this sort of that. But then after I get to that goal I'm going to have more balance and that's exactly what I said I would do when I got it to. It was funny because when we got into this podcast, I was in the middle of this already. And so, early, I don't know, first 500 episodes or so, everybody thought I was the bodybuilder

guy. And I knew all along that I wasn't that guy. I had a serious goal at that time. And how I do anything is how I do everything. If I put my mind to something and say I'm going to accomplish this goal, I'm going to fuck and do it. And that means that I'm going to probably be talking about it all the time and focused on it all the time and maybe rubbing some people the wrong way about it because they don't like it or it's a direct reflection for them and how they're not addressing their health

and fitness goals, but I didn't give a shit about any of that stuff. I'm gonna hit this goal and then when I do, I'll have more balance in my life. So I think there's ways around it and I still came to social events. I just carried my tub of wear and let people tease me and let people raze me about it and give me shit.

Like again, I was focused on a goal. Where you don't wanna be is the person that speaks out this goal or says you're gonna do all this shit and you're wishy washy and you're back and forth because at the end of the day, I think that's where you'll lose respect from your peers and others is when you say you're gonna do something and then you don't follow through.

Either one, don't fucking talk about it, just do it. Or if you're gonna talk about it and say you have these serious goals, the next acute and even the people that are teasing you while you're going through it are giving you a hard time, they'll respect you. They'll respect you at the end of it. I also think people get into trouble with this when they don't realize the reason why they're so disciplined and focused. Is it because you're trying to fill an insecurity that can never be filled? Let's say, using Adam's example, let's say he went into this because he was insecure about his body. He'd still be doing it.

It would never end because that can never be cured by reaching new bodybuilding, you know, goals or whatever. That's such a good point. The goal was specifically to get a pro card, leverage that through social media business. It was actually one of the more important things that helped boost my pump early on. It was the only social audience that we had. I had zero, social media, anything. Justin had very little. Doug definitely had zero. So it was a part of a plan. So that's where balance comes from. This is why it's okay to, this is why it doesn't counter. I think people think balance counters discipline, which one do I do? No, it's not. If you have a goal and you're doing something and it's for a particular purpose, that's okay, but it depends on the

purpose. Like, if the purpose is to, like, I need to be, you know, I'm super focused on becoming a millionaire. Well, why? Because then I can retire and make money, have balance. Okay, is it or no, because I need money, because it makes me feel good. Well, you're gonna be doing this forever. You're never gonna find balance, you're gonna be doing this forever,

and it'll never be enough. That's where people come into the issues, I think, with the obsession is when you find yourself obsessed and there is no end in sight. But I mean, this is how you succeed. If you really want to kick ass and this is why I stretch yourself. And this is, I'll tell you this in right now, if you're listening and you don't have kids, that's the time.

That's the best time. Not saying you can't do it when you have kids, but when you have children, it's very difficult to find that kind of obsessive focus because you'll be taken away from the most important thing that you've probably ever had in your entire life. So if you're in your 20s, 30s, you don't have kids. Selfish is not going to benefit you if you have kids. Exactly.

That's when you'll kick yourself later on and be like, man, it wasn't my deal. Well, I think you said it best, which is what I was trying to allude to, which is you really have to question why whatever it is that you're doing and have a plan and have and understand the purpose behind all of it, because you're right, if it's if it's rooted in insecurities, if I if it was because I was insecure about the way I looked, and so that's what drove me to be so good at it, that'll never end. And you'll just find something else, and it'll just it'll be completely obsessed with it

until you address the root cause. But there's nothing wrong with saying, hey, you know what, I'd like to see what I feel like when I get to this level of shape, I'd like to know how strong I'd be. I've never committed myself to a diet and a plan for six months. And I wanna see how it would enhance my work life, my family life, my personal life, my overall health.

And that's an important goal for yourself. Like, fuck an A, go get it, go get it, and you're gonna make some sacrifices, you're not gonna be able to eat cake every fucking weekend with your friends, you won't be able to have drink on the weekdays, you probably won't be able to have Sunday, fun day, but that's okay though, the experience, I mean, I look back at those three years

and I mean, that was one of the best experiences of my life, not just because it was amazing to get in that greatest shape, but I mean, as long as I've been doing this for and all the books I've read and all the certifications and experience and knowledge I have, it still taught me a ton about myself and it made me that much better of a coach, so the value that it added for my life was incredible. So I mean, if you go into it with that attitude, what you're doing, the reason why you're making the sacrifice on the social side, I think it'd be very beneficial.

Totally. Now, we did mention in this episode the AB training guide. You can find that at mindpumpfree.com. Now on that site, you can also find other guides. We have guides on getting you to squat more weight, burn, body fat, effectively, and other performance and aesthetic goals. Again, that's mindpumpfree.com.

By the way, you can also find the three of us on Instagram. We have individual Instagram pages with their own information, a lot of it about our own personal lives. So you can find Justin at Mind Pump Justin. You can find me at Mind Pump Sound, you can find Adam at Mind Pump Atom. Thank you for listening to Mind Pump.

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