Mind Pump: Raw Fitness Truth - 1161: The Dangers of Upright Rows, Touch-and-Go vs. Dead-Stop Deadlifts, the Benefits of Rucking & MORE

Episode Date: November 13, 2019

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether upright rows are safe, touch-and-go vs. dead-stop for exercises such as deadlifts, the benefits and detriments of rucking, and whether it is possible that humans could evolve to safely consume McDonald’s-type food daily and require less exercise. The power and influence of YouTube celebrities. (5:25) Are people more interested in seeing people fight who they KNOW, rather than see fighters that ACTUALLY fight for a living? (8:20) The guys recap the feedback heard at the recent CPPS Coaches training course held at Mind Pump Headquarters. (17:20) How everything we perceive is through a filter. (19:56) Sal recommends One Child Nation on Prime Video. (26:34) Adam and Sal are ruffling some feathers over on Twitter. (30:50) Justin causing a ruckus at his kids’ latest flag football game. (36:14) How using red light therapy can increase your free testosterone. (38:07) MIIR continues to give back for an excellent cause. (42:43) Justin’s secret “Mind Pump Mule” revealed in the latest newsletter. Subscribe TODAY! (43:53) #Quah question #1 – I have heard the dangers of upright rows, but see them in MAPS Spilt. Are they safe? (46:44) #Quah question #2 – What are your opinions on touch-and-go vs. dead-stop for exercises such as deadlifts? (52:06) #Quah question #3 – What are your thoughts on rucking? Does it combine some of the benefits of resistance training with cardio? What impact does it have on posture? (56:40) #Quah question #4 – Sal often says evolutionarily speaking, so I’m curious if you think it possible that humans could evolve to safely consume McDonald’s-type food daily and require less exercise? (1:01:06) People Mentioned Bradley Martyn (@bradleymartyn)  Instagram Layne Norton, PhD (@biolayne)  Instagram Joe DeFranco (@defrancosgym)  Instagram Mindpumpsal (@Sal_DiStefano)  Twitter Adam Schafer (@WeLove2HateAdam)  Twitter Justin Brink DC (@dr.justinbrink)  Instagram   Related Links/Products Mentioned November Promotion: MAPS Performance ½ off!! **Code “GREEN50” at checkout** KSI Vs. Logan Paul 2 Purses: YouTubers Crush The Payouts Of Established Boxers Footage released of Vitaly and Bradley Martyn fight at KSI vs Logan Paul 2 CPPS Coaches Watch One Child Nation | Prime Video - Amazon.com Visit Joovv for an exclusive offer for Mind Pump listeners! The Promising Evidence of Red and Near Infrared Light Therapy for Increasing Testosterone in Men Visit MIIR for an exclusive offer for Mind Pump listeners! Join the Mind Pump Newsletter MAPS Fitness Prime Pro – Mind Pump 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, with your hosts. SALTA, Steffan O, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, so we answer questions asked by listeners like you who go to our Instagram page, Mind Pump Media, and ask us a question. We pick the best ones, and then we do these episodes. But before we get into the questions, we talk about current events, ourselves,

we bring up studies, and we have a lot of fun. Here's what we talked about in today's MindPump episode. We started by talking about Logan Paul versus KSI fight. I can't believe we're even talking about this. What are we doing? This is silly and how Bradley Martin, I guess, started some beef for something happened in the crowd. We talked about the CPPS certification that happened

here at Mind Pump Studios over the weekend. One of the best fitness certifications for personal trainers. Hands down. Hands down and Joe DeFranco was here to teach some of it great guy then we talked about Adams young photos he sent us some photos of himself when he was 18 and 19 years old and we talked all about body image you know you've all heard him talk about how skinny he thought he was he wasn't he was actually pretty normal in the pictures then I talked about

the documentary one child nation, very depressing, but also made me very proud to be living in a place that's relatively free. We talked about the Twitter posts that we did over the weekend that caused all kinds of controversy. You can actually find Adam and I on Twitter now. We're finally on there stirring up the controversy. Justin brought up how his kids flag football team destroyed the other team. Whoops. To the point where the other team quit,

four minutes left in the game, they went home. Weeks sauce. I talked about a study done on photo bio modulation. Juve is one of our favorite companies that makes these lights that produce this red light that can do things like raise your testosterone. This study actually showed men's testosterone getting raised by using the Juve red light.

By the way, Juve offers financing for the red light products. There's 0% APR financing for the Juve Go mini and solo, and then there's an 18 month, 0% APR for the Duo, Max, Quad, and Elite. By the way, if you go to Juve.com, that's j-o-o-v-v.com forward slash mind pump, you'll get a free Maps Prime purchase, or program I should say,

with the purchase of $500 or more, and free shipping. Then we talked about the newsletter that we put out and how Justin put his Moscow Mule recipe In there he makes the best mules. There you go. Ever give it a try. Now in the newsletter. We were using the MIR Cup. It's one of the best Mule cups we've ever used. By the way, MIR is actually donating a hundred percent of the money that they make on Black Friday To a nonprofit organization. Great company. We also work with them.

If you go to mirror.com, that's m-i-i-r.com and use the code MindPump, you get a full 25% off your entire order. Then we got into the fitness portion of this episode. The first question, this person's heard that upright rows are dangerous and yet we have them in one of our maps programs. Oh no! What's the deal? So we explained it all. Next question, this person wants to know what our opinions are on touching-go deadlifts

versus stop dead-stop deadlift. So dead-stop deadlift is where you pause at the floor, let it sit for a second, and then lift it up for each rep. Touch-and-go, you tap the floor and come back up. So there's benefits and detriment to each. Next question, this person wants to know what our thoughts are on rucking. That's what an R, get your head out of the gutter. Rucking, this is where you go hiking with weight on your back.

Like, what are the benefits? Is this something that you should do? And the final question, this person wants to know if we think that humans will eventually evolve to safely consume McDonald's and garbage type food and require less exercise. Also, this month, Maps Performance is 50% off. Now, Maps Performance is our functional athletic based program. So this is a workout program, build muscle, get a leaner, but it also focuses on getting you to move better, improve your mobility, your strength, your functional movement. It's half off.

Here's how you get the discount. Go to mapsgreen.com and use the code green50, g-r-e-e-n-5 and five zero no space for the discount. Teacher and it's t-shirt time. Oh, she know you know it's my favorite time of the week. Key call. Yeah. We have four winners, three for iTunes, one for Facebook. The winners for iTunes are Lidrore M.

Rorror Kim Kim Call 007, and for Facebook, we have Edna Moreno Niño. All of you are winners, send the name I just read to iTunes at MindPumpMedia.com, include your shirt size, your shipping address, and reference the name I just read, and we'll get that shirt right out to you. You guys see the YouTube drama this weekend? Huge dumb fights. Dude, what's the name Logan Paul versus?

Yes. What's your other guy's name? KSI. So million dollar purse over that. That's insane. Now correct me for this is the second time he's done a boxing match. Same guy. This is the same.

Okay. Who won the first one? Uh, I don't know, dude. I get asked hard questions like that. Yeah, that's true. We're gonna say it's like I watch and care I just I see the aftermath. I hear here's it's fascinating to me. It blows my mind that These guys could actually draw this big of a crowd and sell out in arena and actually get that many people to pay on paper. I would love to see, maybe Doug can look up Logan and KSI earns X amount, see how much they made off. It can't make me angry for like UFC fighters in the earth.

Like real fighters. Yeah. Could you imagine how matter you, if you're like a professional boxer that probably none of us You know fighting for years yeah bring down 15 years We're good skills. Yeah, and and then you see these kids who got famous on Instagram what to say generated up to $11 million. Oh my god. So whoever won got a million

Wow, what did the loser got I'm just I'm dumbfounded the loser must have got something to I don't know You know I'm saying I'm just, I'm dumbfounded. The loser must have got something too. I don't know. You know what I'm saying? I'm sure he split the money. I'm sure they split what the money, I'm sure they went into partnership on it, I would think. Wow, you think so. Well, fighters earning 30 to 40 million dollars each are false.

YouTube took a 30% share of the pay-per-view revenue with the remaining 70% split between KSI and Logan Paul, each receiving 35% share. Oh, so, I mean, he's so popular now, like, he just needs to do something. And he's gonna make money. You know, like, like, he was already, like, they have a movie that's coming out too.

And we talked about that before, but literally, oh, he has to do, and he doesn't have to do it well. Like, it's gonna sell a lot of money. Whoa, as this fight is an example of, right? I mean, they're, okay, what does it say right there? They are guaranteed $900,000 on Saturday for their fight. Gets guaranteed.

So almost a million dollars. Plus, yeah, and I'm sure that that's probably the draw, right? So 900,000, but if they get more, if they earn more than that in terms of their share of the pay-per-view and all that stuff, then they'll get that amount. So they could have, that's the minimum that they made for that.

So they made 11 at the end of the day. No, no, 11 was a total revenue generated. You're right. The revenue is what they generated. Yeah, but percentage is wise or whatever. The minimum that they're guaranteed was 900. So they could have made more. It could have been a lot more.

Oh, I'm sure they made millions of them. Do you know how many pro fighters make a million dollars after after fighting? None. So so little honor McGregor. And that's about it. Yeah. So little. And these guys are just that's insane. Didn't um wasn't there some some shit that went down at the fight in the audience too with. Oh, yeah. So that's that was what was uh going all over Instagram right now, is Bradley Martin and that Vitaler Vitaly. Vitaly is that his name? That's his YouTube.

He's a, he's a, he's an aware of him. Another, he's a famous YouTube guy that does like prank videos. He's got like a 11 million YouTube subscribers. So what it, it smells fishy to me. It looks fishy. Yeah, you see the two of, you see the two of them bickering or talking shit to each other. They have front row seats to Logan's fight. And how convenient that two other Instagram, YouTube famous people are fighting for millions

of dollars. And then another two of them, I mean, everybody's camera crews. Right. Right. It's a video. It's a video. It'll get up at the same time. Yeah. Yeah. It's a video. Get up at the same time. Vitaly like yeah. You know, grabbed him by the throw and then Bradley punched him and then it looked like they made up afterwards or whatever. He hugged. But it could be a tester. I think

you're right, Adam. It could be a tester to see what the response is from people. Uh-huh. And what a perfect place to do it. Yeah. Oh, yeah. Do you know what I mean? No. Well, I'll tell you what, if Bradley and Vitaly end up scheduling a fight Then that first one was definitely staged and it yeah, it's confirmed totally. Yeah, I mean how many fights do you really get into in real life? Not many yeah, I never as an adult yeah, and and conveniently with another huge famous You too are over 30 years old you're getting fights You got to check yourself. Is he 30, he's not 30 yet, Brad?

Is not? No, I think they're both kids, they're both in their 20s. Okay, but then, there we go. Yeah, yeah, late 20s, though, you know what I'm saying? I think he's approaching 30s, so. But I mean, they're all that, you know, they're chasing that,

that chasing the subscribers and likes and attention is what I think this won't last. Because, so that was always an ask you guys. Do you guys think that this is going to be a thing right now and then it's gonna come and go? Or is this what we're seeing, what we're gonna see in the future is people are more interested in seeing people fight

that they know more than they are seeing good fighters fight? No, I think it's gonna come and go because people are gonna quickly realize how boring it is watching people to be able to perform. So yeah, the performance is keep sucking. Like I heard at the end they were talking about the actual fight and it was just like not a whole lot happened other than, you know, him like getting fouls for hitting the back of the head.

Okay, so I'm gonna challenge the way you guys are thinking right now a little bit because WWE is not real fighting. Yeah, but that's totally scripted and staged and there are characters of because WWE is not real fighting. Yeah, but that's totally scripted and staged and there are characters of people that you follow and you know and you're fans of and you like. Totally different, totally different. I'll tell you why it's totally different.

It's totally different. Although it's not technically real fighting, those are some of the most talented, fake fighting athletes you've ever seen in your life. If you've ever seen two wrestlers who aren't good, it's boring. Like those, that is a whole other skill to entertain people with fighting,

whether it's fake or real, you have to have real skills. Now, unless there's two social media stars or celebrities that are experts at boxing and martial arts and stuff, it's gonna be boring every time. It's like watching even street fights are... Well, I mean, it's boring to us because you are a fan of fights,

right? You're a fan of USC, you're a fan of boxing, and so you're looking at it like, oh, this is disgraceful to the craft, but if you actually don't really care about boxing very much and you're more into the person, you're more into Bradley, more into Logan Paul, you're more into these kids and you don't give a shit really. You don't know a single professional boxer ever. Are you right?

I think you're appealing to a whole different audience. I don't know. I think it's more along the lines of entertainment and seeing beef between you and your favorite Instagram person and your favorite YouTube person. So weird. I know it's weird, but I'm gonna challenge you. Now here's a thought that it's gonna come and go right away. Now here's the thing, I wouldn't pay a pay-per-view video.

I don't think a lot of people wouldn't pay pay-per-view or attend one of those fights. Now would they watch a YouTube video? You don't need most. If you have 11 million followers, you only need a small percentage of your 11 million followers to care. Like I said, maybe one time. And then, can you guys or so what your one time theory is out the window because KSI and Logan Paul fought the first time this one was bigger. And the first fight was terrible. Yeah. I don't know, man. I don't think so. I really don't because, do you guys remember,

what was that boxing championship that used to be on TV where it was like regular guys? Yeah, it was like, oh yeah, it was a traveling thing. That's when I told you I went and saw one of my friends like from the football team. It was like the tough man contest, right? I think they still do that. It was like called the tough man.

And then remember that guy Butterbeen, who was in there, who was just, Butterbeen. He was just cleaning shop. Yeah, just killing. He actually became a pro boxer for a second. So I don't know, man, I don't think so. I don't think it's gonna have staying power. I think at some point people are like,

I'm not gonna watch too much. It's kinda like, yeah, I don't know. I think we go through cycles of this, like with Jerry Springer and with like, you know, real reality TV. And I think this is the next form of that, you know? So it's like, now I can get whatever person I've been following forever. I could see them, you know, fight some other guys.

So I don't know the stats on this. Maybe Doug can look this up too, but did you know that Logan Paul, and I believe Bradley Mart was a part of this also. I get so funny right now, just saying all this right now that we're talking about this bullshit. Right? I mean, you're on the, yeah. The third fight. I'm here in my self.

How dare I. Talking about it, I don't like this. This is fucking dumb. Lay my apologize for this. But it's, there's somewhat more since he and Pukk going into this. It is a little interesting to me because I'm just, I think maybe we might be in the middle of something that is going to be the future. You talk about Justin, you brought up a great

point, reality TV. We were, we were part of that generation, right? It didn't exist before us. Yeah. And it, we watched it with Jerry Springer and real world. And it is now evolved into probably what a majority of most people watch today is reality TV. And I'm sure it's shit. There was people that were saying exactly what you're saying, Sowernow, who the fuck wants to watch a bunch of people on TV that don't know how to act?

This is so lame. If you're really saying all the same shit. I don't make sure. Yeah. Just the disappointment of it. Yeah. But I mean, I'm sure that that people were saying that. So anyways, Doug, sorry, I had you start looking

for something I didn't tell you. So Logan Paul did a, like, an Olympic thing. He did, like, he did, like, these Olympics and he did the same thing, like, with, you know, the Sprant, the long jump and then he had all these YouTube people and stuff that were all competing against each other. So what is it called when something has a, not a fat or a theme, but like a gimmick? Okay. Gimics or gimmicky fights or fights that have a gimmick have been around since the beginning of fighting.

So this is not a new thing, okay? Japan is notorious for this. They would have the Sumo wrestler versus the little Kung Fu guy. Or they'd have, you know, remember that guy, SAP was his first name. Bob SAP. Yeah, I remember him and he was like the big scary dude and they'd have him fight like a small, you know,

Japanese Jiu Jitsu guy or Japan did this for a long time and there's definitely can be money, money can be made there, but the gimmicky fight game never lasts, it just doesn't. And once the gimmick runs out, it's done. And right now, you can probably make a lot of money doing this. But at some point, I think people, like, yeah, they got a short window with this. I'll give you that.

I think it will keep going. But I think at some point, people are just going to be like, all right, I get it. I'm over the car. Neeshaw. Well, I mean, don't you guys feel the same way about reality TV? We're not all like, you don't watch the Kardashians, but there's fucking millions of people that do. Yeah. I guess. I mean, you have to be good at it, right? Like what are the Kardashians good reality TV?

Okay, they're really good at that. Okay. So I mean, if these guys prove it, it has to be really good at entertaining people through fighting. Well, no, see, I disagree with that. I don't think the fight has to be that good. I think they, if they entertain you, if they can build the drama up, they can build the hype up, and they can do, they can choke each other, thank punch I think if they entertain you, if they can build the drama up, they can build the hype up, and they can do, they can choke each other, thank punch each other, where they're cool mirror glasses,

and make a stink over each other, and make everybody talk about it on top. What are the Kardashians good at? I can't even, I'm like, I'm like, I'm like, I'm like,

I'm like, I've got nothing. I don't know. It's a funny time, man. It's a very funny time to be in this space and be around all this and think that this might be where we're going, man. You might have to fight somebody soon. I know.

Yeah, we're going to have to pitch you against somebody. I'll be debating someone on fitness or something. No, you have to fight Lane. Instead of debating him on sugar, you to sound the civilized lane fight lane. He doesn't want to do that. I'm just testing the marker right now. Let's see right now. He doesn't want to do that.

You know what I do. You don't want to do it. Anyway, crazy. So that so great reviews from the trainers that attended yesterday's CPPS certification in here. But Justin, what do you think? Because you took what you do the first clip? Yeah, I loved it.

I went for the first day and I was able to kind of sit there and absorb and see kind of what they put together. And I was very, very impressed. And the level of, it was so comprehensive, but it was so simplified. So they took all these different concepts out there from like McGill to Kelly Starrette to, you name it like FRC.

FRC, thank you, FMS. So they just took the core of a lot of those different concepts and they were able to just, you know, have people go through this really understand, like the real fundamental basics of those types of modalities, but they strung it together in such a way that it made, you know, like perfect sense to me. I was like, wow, this is exactly what I probably would have done

if we were to create a certification because it was so straightforward and logical. Yeah, the feedback I got from Jessica was that they teach you applicable stuff whereas in the past, when I've had trainers take certifications and stuff, one of the big complaints was always, I learned a lot of great stuff, but I don't know how to apply it or use it, I don't know how to apply it or use it.

I don't know if it makes sense for most of my clients but this search seems to be that seems to be their strength. It's like you're going to go and you're going to learn how to actually be a better trainer when you go back to your job. And it's real high level stuff. I mean they were able to throw an FRC movement. They're you know like they talked about fascia. Like, I was worried about that section actually,

because I remember going through like anatomy trains and I was like, well, this is really like, sophisticated stuff. And they really presented it in a way where, oh, things clicked and they were able to string a lot of these things together. It was great. Well, Joe's a good guy.

He's a very, very good guy. One of the best ones in the space for sure. Yeah, and smitty his guys, really, really smart guy. Yeah, so I didn't get a chance to talk to him too much. He did a lot of the presenting in the first day, and I think Joe did more of the second day, but I really enjoyed him going through all these. You could tell he's just been in the industry for just decades.

Like that guy is just a wealth of information and it could answer like anybody's, you know, any book that's out there related to health, fitness, you know, performance like the guy's an almanac. Oh, that's phenomenal. Yeah. Anyway, Adam, I wanted to tell you, you know, those pictures you sent of yourself to the group.

The Nudes? No, not those ones. I deleted that. No real quick. I don't need any more of this. I saved them. We're cool. That's enough.

That's something you know, when I'll post it on social media. No, no, no. My 1999 and 98, some of my senior year in high school. So you were 18, 17, 18? Yeah, and that's what? Yeah. So you know what struck me about those pictures? Same thing that struck me about some of my old pictures

of when I was younger or whatever. I'm not, now that I'm like far away from that age, looking back, I'm much more objective. And I, what I said to myself when I saw some old pictures of myself was I'm not as skinny as I thought I was. I don't think you were, from how you describe yourself, I've ever, oh really? No, you look like it.

So I felt like a normal tall kid. I sent you 98, 99 and then 2001. In 2001, I had three or four years of training underneath me and I was probably weighing about 185 pounds. Sure. And of course, if I remember where my mind was then, I definitely still thought I was still super insecure about being skinny and that physique I look at, mind was then, I definitely still thought I was still super insecure about being skinny and that physique I look at,

I go like, oh, I was actually in good shape. It looked like an athletic kid. Yeah, yeah, I look like an athletic kid. I've got muscle, it's a little bit of arm and shoulder and chest definition going on. Like I probably look pretty good with my shirt. That's the one where you look like you have like the... Yeah, yeah, yeah.

What was that? It was for Halloween. Oh, what? Why do you have glitter on your right? You guys have more shirtless pictures than like all the rest of the friends combined. And actually took me, well, I wanted

to find some like Sal had us and I went through my old shoe boxes. I was trying to find some that would even be worth posting that were similar to his and I really didn't have anything. And I had I found two like high school ones that you could kind of tell. I didn't have my shirt off. I was at a T-shirt on

that I felt you could kind of see how skinny I was. And then I had the one of my shirt off when I was, when I was like, two thousand. Even the one from 98 that you shared, you're just a normal, that's what I mean. Like, sure you weren't Jack, but you were a normal kid. You look like a totally, I would not see you in that picture, I would not think to myself, wow, that kid's painfully skinny at all.

Well, you know, and the kid that is in one of the photos with me is, which is funny because I remember him out of our friends like he was jacked. And he's not that much bigger than I am. Yeah. So your, so your perception is definitely, isn't that weird? Yeah, way off. I mean, no doubt like, I wasn't as bad as probably I thought I was.

Although I was really skinny. I'm six foot and 160 pounds or whatever, I thought that's pretty, pretty thin. Yeah, but you're an 18 year old kid. Yeah, yeah, you just look like a tall kid. Like a normal, you look appropriate is my point. Yeah, I mean, I don't like Christian Bale and fucking, what you'm gonna call it, the penis.

Oh, the penis. Yeah, that's the one. What does it say penis? No, the penis is on the mind itself. The penis. The pianist. The pianist. Sure.

No, but it's weird because it makes you realize how deep those insecurities were. Well, that and it's, everything is through a filter. Everything you perceive, everything you think, everything you see when someone does something to you and you think, oh, that person is a jerk, or, oh, today is a terrible day, or look at that.

It's all through this filter of perception that can be completely different if you were different. You know what I'm saying? You know, what's that one saying? Like, you're not observing the world, you're observing yourself, observing the world or something like that? It's like you, it's just crazy.

It blows me the fuck away every single time. I realize something like that. And then it makes me think of today. So what I do is I look at that and I try to apply it to now. And I think how is my perception or my filter today be distorting things? Like what are the things that I think how is my perception or my filter today be distorting things?

Like what are the things that I think now that I may be fucking wrong on? Well, do you do things to, I try and do things to challenge that. I do all the time, but it's almost impossible. One of the best ways that I've done it is by relying on people around me that I trust. You know what I mean?

Like you guys will tell me something about myself or whatever. Yeah, I need you guys to shame me. And it more. That's the hell. You're too, a, you're too secure with yourself. I am. Exactly. This is very true. Just as the most secure of the fucker. Yeah, I'm going to try to make you insecure. You're making fat jokes. You can be uncomfortable a little bit. You know what I mean? Like, let's not feel good about yourself.

A little bit. Yeah, I'm gonna show you the value of bullying. Yeah. No, but I rely on you guys a lot. And then Jessica's close to me. I trust her. So she'll, you know, and sometimes you'll hear something about yourself.

Like, oh, you're annoying when you do this. And I'll be like, ah, fuck you. And I'm like, wait a minute. Maybe I am annoying when I do that. You think about it and it's kind of crazy. Well, I mean, we talk about this in the show a lot. And I'm always constantly practicing. This is why, if you've listened to the show long enough, you've heard me go on several kicks,

where I'm focused on building strength, on the bodybuilder. Look at me guy. I'm the, oh, I'm going to get into swimming. Oh, I'm mobility dude. Like, I really, part of what drives me to do that is I'm aware of my deeply rooted insecurities about my body image issues. And so I intentionally set different goals and focuses. It's so I can, that are not just about.

Should you change that for a second? Yes, so I can let go of that. So it's not a big deal. I can, part of that is that self-talk that I have, oh, that's not, who cares if I don't look amazing or I don't look as good as I've looked before, this person looks, that doesn't matter to me. I'm focused on this swimming mechanics right now.

You know what I'm saying? So part of that is a practice that I've done, and it's helped me tremendously to do that, to get beyond those insecurities that I've had since I was a kid. And now I'm very comfortable with who I am and the size I am and my body looks like currently right now because I know what I'm capable of. I'm fully aware how much I can change my physique whenever I want. Well, it's almost like a gift, right? Because you're able to deal with something that was so powerful to you, that now you've, at least for me, and I think you're the same way too,

you can expand it to everything else, right? So like, okay, I've got this body image thing down, it took me 40 years, but I got it down, wait a minute, I wonder how else I'm this way in other aspects of my life, maybe not as extreme, but it does force you to at least try to take an outside view as impossible as that is, you know what I mean? That's crazy anyway.

Speaking of crazy, I watched a documentary, oh you guys didn't watch it, right? The one child nation. I think it a chance to watch it. I started to watch it in Katrina and Cassie, both looked at me and were like, are you really gonna make us watch this tonight? Can I tell you something right now?

Every subject matter. Everybody needs to watch that because it really highlights and values how awesome it is and how bad it can be living in a tyrannical society and how awesome it is that we live. And even as imperfect as ours is a free society. So the documentary is about China's one child policy that they implemented and think it was 1979 I want to say and it ended in 2015. I didn't know that. Yeah, so they did this

because and this is what ends up happening with central planners. Central planners, because communism is essentially planned economy. You got a bunch of people who are, who think they're really smart or whatever, maybe they are, maybe they aren't. And they try to plan everything from the top down. And so, from that viewpoint, too many people is a bad thing. We only have so many resources. We can't have too many people. We're not going to be able to feed everybody.

Now when you have a free society, free market societies, more people tend to produce more, make more goods, innovate more, and it becomes a good thing. And so that's why you've never had, that's why like America, for example, and other free societies haven't had these kind of policies. But anyway, that was their deal. They said, oh, we're getting too big, we're not going to be able to feed everybody. We have starvation problems. And they thought it was a population issue, not a, we can't, you know, or we don't have markets that are accurate type issues. So they implemented this policy and it's fucking crazy. They forced sterilized women,

because a lot of women didn't want to do this. So they'd have a child and they don't want to get sterilized. They would force them. They'd hold them down, bring them in, force sterilize them, abort, they would do forced abortions up until, you know, the last month of pregnancy. There were babies that were abandoned, like crazy along the streets.

It was an insane documentary. It was so dark. And it's conducted by a girl who's Chinese who grew up in China and now lives in the US. So it's got a pretty good, pretty accurate perspective. But then they had this big, the thing that blew me away was they had this huge human trafficking black market there, which you think is terrible, right?

Like that's terrible selling humans. But then you realize that a lot of it was because there were Chinese citizens who couldn't, they couldn't handle seeing babies left on the, you know, on the market or on the side of the road. Because what ends up happening is these families would have a baby. They only allowed one and it was a girl. Well, a girl can't hold the family name.

Doesn't get to, you know, it doesn't have some of the same rights or whatever. So a lot of these families would abandon their female babies. Or if they had a second baby, they would abandon it. Hoping somebody would find it or whatever. And a lot of certain people couldn't handle it anymore. So they'd take these babies in and then didn't know what to do with them. So then they'd sell them to orphanages

and then these orphanages would have Westerners adopt them. So through that whole period, you have all these Americans, for example, adopting all these Chinese babies. Not realizing that many of them were just abandoned and some of them were even stolen. They even have stories where the Chinese government would go in and steal these and take these babies because you already have one and then the Chinese government would sell it to an

orphanage that would then have it adopted. Anyway, crazy, crazy documentary. But as you're watching, you think to yourself, because I'm watching, I'm like, how can all these people go along with this? Like this is just, how does this work, you know? But the narrator made it a phenomenal point. She says for people who've had every major decision planned for them in their life, it's not that hard to get them to obey even when they don't want to. There was one lady...

Conforming. There was one lady who performed something like, I don't know, tens of thousands of these forced abortions. Anyway, she ended up stopped. She stopped doing them. And when they interview, she's like, I know I'm going to a bad place when I die. I know I'm gonna pay for my sins.

And now she works on fertility. And she says she's trying to help people have babies to try to reverse some of the things that she did when the government told her what to do. Crazy. Yeah, man. Almost as crazy as your fucking social media this week. Oh, buddy.

Boy, did you blow up the internet? Both of us did, didn't we? Yeah, mine wasn't as bad as yours though. I definitely ruffled some feather, which is, you know, how funny was it that I did a general post. Didn't tag anybody. Wasn't pointing at anybody. It was a thought that was in my mind. Okay. Was this how I work? You know, she comes in there. I don't have a filter. Just comes out. Was where I was felt inspired and just posted it out there, put it out there in the ether. And my theory is I'm going to put it out there. And if, if, if it bothers somebody, it probably was for you. If it bothered you, right? And you would

either one move along and not like it. If you were silly enough, you would come in. Well, that's what's so funny. It's a general statement on like, so if you're getting offended, you're identifying with that. Which you really want to do that. Because you're admitting that right away by being offended. you were basically making fun of like fitness Instagram influencer yeah, yeah, yeah, it's funny how nice little jab of that funny and it wasn't one single particular group or person It was just nobody else. No, no, no, I would you know, I'd be the best I'll tell you what though the best insult I've ever heard yes was in the comments. Oh, yeah That was bro. She got me made it in the comments. Oh yeah. That was... Bro, she got me good.

Nated on the show. There we go. Yeah, no. She obviously got offended by your post. Whatever, I wonder why. Anyway, she got offended by your post and then she called you, she called you a dick, she goes, but you're a soft dick.

But a soft dick. I was not just a dick, a soft dick. I was like, you win. It was such a good insult that I responded. Listen, I wanted to not just a dick, a soft dick. I was like, you win. It was such a good insult that I responded to. Listen, I wanted to not like this chick, but I like her now because she just came up with such a good insult that I for sure I'm going to reuse at least a couple times this week.

So, yeah. No, I'll say right here on the podcast, Adam for sure, for sure is a dick, but he's not a soft one. He's not a soft one. That's for sure. That's for sure. That's for sure. Well, so I got a little bit of a half.

I think most of my post that when viral was pretty positive, most people liked it and I think agreed, a handful of people I think got butt hurt over it. Yours on the other hand was mostly hate. Yeah, that was the one on Twitter that you put out there. Yeah, so basically what I said was, and I've said this on the show before, that we know now that heavily processed foods

are probably the main cause of the obesity epidemic. And studies now show that if you consume a diet that's mostly heavily processed foods, you'll eat five or, you know, some studies will show five, 600 calories more a day because these foods just make you eat more. And so there's the problem right there, not carbs, not fats, not sugars, whatever.

It's hyper-palatable heavily processed foods. So I said that first and then I said, when you look at the average person's diet, now again, this is from my experience as a trainer, anybody who's worked with clients for more than five years will attest to this. When you look at their diets, the only foods that tend to not be processed in the average person's diet are eggs and meat. Almost everything else is heavily processed. When you look in there, like very little unprocessed anything except for the steak or the eggs that they ate or the chicken that they...

Or maybe fruit. Yeah, I think. Sure, maybe so. The only thing I would add in that. Sure, sure. So what I said in the post was, you know, with this politicization of veganism or this hate towards meat, you're gonna get a lot of people who are afraid to eat meat,

but they're not gonna replace it with anything good, they're gonna replace it with more heavily processed food, which is gonna end up resulting in more obesity and more people that are sick. Boy, did that piss off some people. Oh boy. And I think it's, again, it's, when something becomes politicized,

the supporters or the detractors become more, there's more vitriol, it's more divisive. And it's mainly because of the politicized, the fact that it's become now, I will make this prediction right now. I predict that a version of this will be a kind of a wedge issue in these upcoming elections, I bet you anything.

It's already becoming this way. They're starting to use it now in politics. Man, I did get some heat in there. Yeah, they're trying to win you to their ideology. You know, it's like, it's not, it's not a, let's discuss what's best for everybody and like, let's really break down this diet why it's so good for.

It's, no, you know, you need to conform to these ideas because this is the new standard that everybody has to have. No, there is no, there is no diet that's best for everyone. Just there isn't one. Some are better than others and some apply to more people than others. But the individual variance from person to person, when you count for their physiology, their microbiome, their experiences, their emotional, mental and emotional connections to food. And you combine all those things

and every other factor that makes you an individual, you have a fingerprint. And by the way, that fingerprint changes, what diet may work good for you now, may not work for you later on when you're in your 30s or when you're pregnant or when you're under high stress or when you're lifting weights or running or whatever. So it's just, I'm anti, and then definitely not anti-vegan.

I think you can do that just fine. It's just not for everybody. Well, I know that for a fact. I didn't get any Twitter or Instagram, but I did cause a ruckus because the last flag football game we were playing with the kids. Like, the game before we had lost in the playoffs. So we weren't even in contention for the title or anything.

And so we had this like kind of BS game that we had to just play for consolation. And so we're playing this team and we started running the scoreboard up a bit. I mean, we were just like getting everybody in through. We're playing every single play was working and like scoring. And then we were like shutting them down like every play. It got up to like 42 to nothing, you know, with the quickness and we weren't even like, I wasn't stopping. That's one way to piss off some moms. Yeah.

So we're getting all like a little bit of, you know, comments and stuff. They didn't even want to finish the game. It was like four minutes still to go and they're like, hey, you know, we're done. They threw their hands up and then we like shook it out. And I was like, well, that's weird. I mean, we played to the very last bell, you know, the weekend before that for because, you know, we're in it to play it. And if you're not going to take this game seriously, that's your fault. Right. You know, like, I and two, like, it was, it was a morale boost. You know, this game, I looked at it like that. I'm like, okay, everybody's gonna get time to play.

We're gonna run all these things. We're gonna make opportunities. They were making plays and that's just how it played out. What a great lesson to teach your kids. Hey, if you're getting your butt kicked, just quit. Yeah, yeah, we're already losing. Let's just get off. I couldn't believe it.

Anyways, but yeah, so we're getting all kinds of grief that we were just like, you know, didn't stop and pulpy. Like I rotated everybody in. It wasn't like we were keeping our starting five in it all the time. You should just get obnoxious. All right, everybody run backwards. Yeah.

You can only hop. You just need to suck more. Right. You know, you'll down the whole time. Yeah. Play it with these. No, this is a sport. Sorry. Oh, no, this is a sport, sorry.

Oh, it's ridiculous. Hey, cool study that was shared by Juve to us. So they're conducting a study on the Juve red light and the way they organized a study, this is to my best ability of understanding. It was, there's a control group. Then there was a group that used the Juve light. Then there was a group that did the Juve light plus keto, was a group that did the Juve Light plus Keto, plus a Keto diet.

Not sure why they threw in the Keto there, but nonetheless, the men who used the Juve Light, all of them increased their free testosterone levels significantly. Women who used the Juve Light, balanced out their hormones, and then the ones that did it with keto had the greatest balancing effect which I think is a little interesting I want to dive a little deeper on again, why they combined it but and they haven't published a study I haven't put it out yet, but it shows clear boosts in testosterone from utilizing I'm gonna Now was this by using it like all over their body I know like like Ben Greenfield was was really concentrating on his growing in terms

of life. I think it's all over that you need to do that. Look at this, here we go. Here's some of the examples of people who were using the Juve. One guy, 24% increase in free testosterone. Another guy, 43% increase, free testosterone. Another guy, 45% increase. That's a big, crazy. Well, I told you guys way back when that was what got, that's what really motivated me to be more consistent

with it was our buddy Metabolok Mike, who sent me over his, his labs. He's like, Adam, he's all, listen, I've been doing this for like the last, like I think it was like six or eight weeks. And he's like, here are my labs and he showed me. And it was a dramatic difference. It was like double.

He almost doubled his free testosterone. Well, here's what's interesting. And I was, I mean, have a lot of strength for the guy, right? Already. So for him to do that, he's not selling me on anything. I already owned the fucking juice. He's like, use the damn thing. Yeah.

This thing has really helped me out. I've been using a pre-workout testing it out and I actually feel, and it's, so I hasn't been long enough. I've only done it maybe four times, but I feel like it's giving me a little bit of a performance boost. But trip off this, right? So the studies shows, so what I just read was, increases in free test osthrone. Increases in total test osthrone, they still had increases, but they were lower. So, for example, one of the men who had a 43% increase in free testosterone, his total testosterone only went

up 11%. So this tells me that it raises total testosterone a little bit, but it frees up the bound testosterone even more. And free testosterone is what matters the most, because that's the one that's bioavailable. Crazy, right? Yeah, it's awesome. And they're gonna put this out.

They're gonna publish this, which is good. Now, what are your thoughts on this? because I have some theories and I have no idea I have nothing to back it up That so I'd have you've noticed this before like if I have like a weekend where I was out at the lake or something And I was just I was in the sun like for two or three days straight I I feel incredible like the next like week after that. I don't know what it is I don't know if I just was deprived from the sunlight so much and then I got just a...

Like vitamin D spikes. Right, I don't know if that's what I'm feeling afterwards, but it does feel hormonal. It does feel like that's what I'm getting a kick up from over the next week. I have the similar effects from the Juve light. And I'm wondering if why these people are seeing such great results?

Yeah, are they people who got like no sunlight? Right, like that's what I, because I know we're in this cave all the time and or indoors and we have all this fluorescent bullshit light on us all the time. And so I'm wondering if, because I don't get adequate sun on a very regular basis, that that Juvely really makes a huge difference in me.

And I would love to see the controls in a study like that. You know what it's like, I got this guy to 20 minutes of sun exposure and then this guy did 20 minutes of jive exposure. Right, or this is a guy who consistently gets, you know, sun, he's out in the, like let's say he's a construction worker. So he's getting sun, you know, six hours a day every day consistently. And then here's a person who's like an engineer in the office for 12 hours a day. And let's see what the, what the Jew does for each one.

My theory is that if you work indoors, that's where you're, where people are gonna fucking feel a huge difference, more, even more so than. And I would even add that the testosterone boost probably are best when men have lower testosterone versus. Right. That's why I'm saying, right, versus somebody who's already at the high testosterone. Yeah, I would say that I would probably, that's what I would guess at least,

but this is one of the first studies that I've seen that actually show this. So I hope that they end up doing more. And then speaking of our partners, this is really cool. This is a really cool thing. So mere, our partner mere, Black Friday, they're going to donate 100% of their online and in store sales to their nonprofit partner Kula. This is to, this is one of their coffee washing stations in Rwanda. So 100% of their sales on Black Friday,

they're donating to the Stomperoffit. That's so cool because we know being in this space that Black Friday is for most companies, especially anybody who does mostly online sales. It's their biggest day. It's the biggest day of the year. So to come out as a business and say that 100% you said? 100% 100% of our revenue on probably the biggest day

of the year for us is all being donated to a company. That's crazy, yeah, that's pretty rare. Isn't that rad? So this company, cool, I'm reading about it right now, it says here they eradicate poverty through the development of entrepreneurs in Rwanda. So that's really, really cool. So they're giving this money to this company

that is help people help themselves, which I I I believe to be some of the best ways to do it right by helping other entrepreneurs. I saw that I saw that Justin included mirror in our newsletter So I saw you finally put up the Moscow Mule on it gave away the secret. Yeah Secret for no, I love that you included that. Yeah, no, like, and again, like it's just a cool, it's a cool mug for the drink to accent the drink. So it's just, I thought it was a good fit and, you know, to kind of show our partners being involved in the mind pump mule.

A lot of people don't even know that we have that newsletter. So Jackie could put the link to the, in the show notes for the newsletter because people, I get asked a lot about either one recipes to what studies are style is sour reading or into lately or three, what books am I currently reading? And every month we put that in the newsletter. So there's current studies that we're reading or we highlight a podcast episode that we really liked in the last month. Justin put Moscow

Mule recipe in there recently. There's always a book that's featured in there that I've currently probably read in a little short synopsis on it. So if you don't know that, we have that. And you guys can subscribe to that newsletter. Justin, what is this? What is this? What is it that you do with the Mule?

Is it just that you don't put too much lime or what's the... Yeah, it's that. It's also the type of ginger beer I use. So I use the bunberg and they have like a diet. One that that only has like five grams of sugar versus like the 30 grams you're gonna get on every other one of them and some of them use like real ginger, which makes it almost too spicy.

Which I think Bunberg uses, like ginger, but it's downplayed quite a bit. And then the wedge, I only use a quarter of the lime. So that's part of the secret formula because then it gets a little too, like the balance gets thrown off with the acid and the sweetness. You're ruined mules for me

because I get them at restaurants and they're not. Then the mint, the mint is something that is always neglected when I go out to order a mule. I'm like, where's the mint? Yeah. That's like the secret component for me that I have to have that. And you gotta do the clap. You gotta put in your eggs.

Press the oils and do the whole thing, man. When I saw them, you're legit bartender if I see that from you. So I'm gonna give you a big first time I saw them do that. Cause I don't know anything about bartender. I'm like, what the fuck are you doing? yeah it's like a magic clapping your hands over on top of my bill like mr. Miyagi like I'm about to like fix your legs

this quaz brought to you by organify for those days you fall short on getting your organic veggies or whole food nutrition organified fills a gap with laboratory-tested certified organic superfoods to help give your health the performance the added edge. Try Organified, totally risk-free for 60 days by going to organify.com. That's o-r-g-a-n-i-f-i.com. And use a coupon code MindPump for 20% off at checkout.

BELL RINGS First question is from Austin Higander. I've heard the dangers of upright rows, but see them in MAP split. Are they safe? Yeah, so it's funny a long time ago. I don't know how. Yeah, there was some controversy.

I don't know how this became a thing like. I remember. Yeah, well, was it? It's the upper cross syndrome, that's why, because everybody's rounded forward and they're just the argument was it just makes it worse and it's also exaggerating the issue. Yes, and so that was the idea behind why so crossing the road is dangerous. Yeah, don't cross the road Yeah, I mean it's just there's you can we can make a case for every single exercise that it's you know that's risk

Involving behind the back presses and all these things. Look, if you can perform a movement with good control, good stability and good mobility, that exercise is not dangerous. I don't care what the exercise is. I really don't. It doesn't matter. It doesn't matter what the exercise is. If you could do it right and you have good control, you've got the mobility, you're stable. It's safe. So now that being said, exercises all have a kind of general risk factor and reward factor.

Some exercises have a lot of risk and not a lot of reward for doing them. And then other exercises are the reverse. Upright rows, is there more risk associated with an upright row than say like a dumbbell overhead press or a dumbbell lateral? Yes, it's more complex. There's this internal rotation of the shoulder that you're coming up and some people may have issues with the rotator cuff or require some decent mobility.

But here's a deal, if it hurts you, don't do it. If it doesn't hurt you and you can do it right, it's a great exercise. upright rows have been around forever. It was a staple don't do it. If it doesn't hurt you and you can do it right, it's a great exercise. Upright rose had been around forever. It was a staple in bodybuilding routines back in the day. It's been a staple in my workouts for a very long time. It's actually something that I still do every week,

once a week. And if there's any exercise that you ever do in any of our programs that bother you or feel weird or you can't perform well, refer to maps prime and prime pro. And that's why we created those is because, of course, there's going to be somebody who feels has shoulder impingement or has some sort of issue or here's clicking in their shoulder. That's exactly what happened to me.

I had that from benching like too heavy, too often, and it got to a point where like I definitely couldn't put a whole lot of load there. And so I started doing upright rows and I'd hear clicking and then pain started to set in. And so, you know, immediately I could have thought it was the exercise, right? It's that exercise, that movement, you know, that's the issue, but it was a lot of things

proceeding that movement that contributed towards that. So yeah, I had to work on mobilizing my shoulder joint and just doing the work there, but now I have no problem with it. Yeah, Dr. Brink always says, it's not the exercise that hurt you with your body. Yeah. And again, there are definitely movements

that require more skill, greater control, greater stability than other exercises, which means that the risk of injury is higher, for example, Olympic lifts. Olympic, it's funny because nobody, you don't hear as many people, when I do an upright rail or I put in a program, I go like, oh my God, upright rows are terrible for you. But then I see people doing snatches, you know, and cleans. And it's like, not that those are bad exercises inherently, but those way more risky.

The skill involved with those exercises is so high that the risk of those exercises. Now, if you do them right, they're very safe. If you do them wrong, which is very easy to do, you can definitely hurt yourself. The only reason you should avoid an exercise besides it being inappropriate for your goals and your programming is if you can't do it properly

and if it causes pain or discomfort or it's exacerbating a current issue. Other than that, because I mean, when I came up as a trainer, I was told upright rows, don't do them. Behind the neck presses, don't do them. Behind the neck presses, don't do them. I was also told, don't bench press all the way down. I was also told, don't squat below 90 degrees.

This was actually taught to us trainers. All of that is absolutely terrible advice. If you only ever train in the things that you're comfortable in and you never kind of work and train challenge yourself to get better, the stuff you're not good at. Very little, so what ends up happening is that line of the stuff that you can perform safely starts to your body, as you get older, your body, whether you're liking or not, we'll start pushing that line over a little bit. Unless you challenge it, unless you challenge it

a little bit, do you think that practicing 90 degree bench presses will keep your shoulders healthy forever? No. No. Unless you have very robotic predictable movement constantly, you should probably work outside your ranges a bit. Yeah. And it's too bad too, because I consider upright rose to be one of the best shoulder trap exercises. It was a staple among bodybuilders in the, I'd say 50, 60s and 70s, for sure. And it's just very effective if done properly. And then, but again, if it hurts you, find out why.

You know, don't just blame the exercise, find, okay, why can't I do this? Why is this hurting me? Figure it out, you can use a program like Maps, Prime Pro, solve the problem. And then be able to do some of the most effective exercises that are known to man. Next question is from jazz fitness.

What are your opinions on touch and go versus dead stop for exercises such as dead lifts? Yeah, dead lifts. Well, I had this conversation with Courtney actually recently because she's getting into our programming and starting to go through deadlifts again. And I've been very cautious with her. It was deadless specifically because of back issues that she's experienced just from moving about around patience and throwing her back out. And it's just a very gradual thing that we're trying to build strength again and the proper bracing with it.

So I started doing it with touch and go. And that was, I had to stop immediately and I'm like, okay, no, every single rep that you're gonna take, we have to have that proper brace first and I want you to completely stop momentum and create that intention within every rep that you're gonna do. So I'm not a fan of touch and go either,

but we have that in one of our programs. And I don't remember which one it is. I'll top my head. Do you know which one it is? I'll top your head. And a ball. Yeah, and a ball towards the end. Oh, and a ball.

Yeah, phase three. Well, of course, it's in the one that we weren't a part of. So, yeah. Cause I'm not a fan of Touch and Go. But Touch and Go, okay, I'm not a fan of Touch and Go. You'll see me do Touch and Go's. Okay.

So I'm not a fan of touch and go, you'll see me do touch and goes. Okay. So I'm not a fan of it for the general pop because most people, I wouldn't consider at a high enough level to be good at touch and go deadlifts because most people's form is off into Justin's point about taking their time between each rep. But does that mean that again, kind of back to the last question we just answered, is touching go deadlifts a bad exercise or a dangerous exercise? Well, no, not if you can perform it safely. If you can keep your core tight and you can keep good form and you have a really good looking deadlift

without touching goes, then touching goes is probably just fine. Now, I just realized that someone listening might not even know the difference between touching go deadlifts and deadstop. So real quick, deadstop, you bring the barbell all the way to the floor, you let it sit on the floor for about one to three seconds. Three seconds.

Yeah, reset and then do the deadlift again. Touch and go, you touch the floor and come up. So you're just doing the reps. Now here's the challenge with touching go deadlifts. Okay, it's not that the deadlifts don't stop. It's that you hit the ground. So if I did like a squat, where I squat until the barbell hit safeties,

or if I did any other exercise where I'm bouncing off something, it's gonna bounce left to right. That's the problem. The challenge is the bounce is how you're touching the floor and coming up. You know your QL is gonna get a left to right. That's the problem. The challenge is the bounce is how you're touching the floor and coming up. You know your QL is gonna get us to you.

If you're doing touching go deadlifts and you're bouncing it off the ground, you're asking for trouble. Because if one side touches the floor, a split second before the other, and you have a lot of load on there, that can cause a problem. Touching go deadlift needs to be perfect.

It's not bang, bang, bang, even though you'll see your favorite Instagram celebrities do that. You go down, touch the floor and come up. That's why it's called Touch and Go. The reason why a lot of people hurt themselves is because of the bounce part. And when you get that bounce part, you get for split second you lose stability. But it's so common. I mean, if I'm going to see somebody performing a deadlift in a gym, typically it's touching go. And mainly because they look at it as a reps thing. Right. I'm trying to get through the workout, get the reps in. And they're not taking that seriousness that especially something like a deadlift that has a little bit higher risk. But has massive reward to it. But you really have to slow down and make sure

the intention and all those mechanical things are correct. Yeah, and the reason why it's in Maps and Obolic in phase three is first off, if you follow the program, phase three, you're between six to nine weeks into the program, it's not a program for complete beginners, but it is a general starter type program. It's also phase three. Phase three, the rest periods are short,

meaning that you're not resting as long, and the weight's not gonna be as heavy. You're not gonna do, don't do touch and goes with your heavy, heaviest, you know, deadlift weight. You wanna go in their light, and if you're doing it to get reps and get a pump and that kind of stuff, that's when it becomes more appropriate. But if you're gonna do touch and go, again, don't bang off the floor because that will,

you'll lose stability in it for a split second, and then that tends to be when people hurt themselves. Next question is from K.M. Emerson. What are your thoughts on Rukken? Does it combine some of the benefits of resistance training with cardio? What impact does it have on posture? I'm almost like you said a dirty word, they're good. I'm curious to what you guys think. I don't off top of my head. I don't see a lot of value in it unless you are specifically training for something where you're going to need to go like for distance with the backpack on you. Yeah. Or carry it like it. It's very specific. Right. If

you're somebody who is just trying to get in good shape or you're just trying to improve your your mild time or just be general strength, whatever, I see no value in it whatsoever. If you are going to, if you're training and you're going gonna go like a go-ruck competition, you know, and that's part of the competition, as you have to carry a weighted vest on there, then that makes a lot of sense. So, so rucking essentially is training with like weight on your body, right?

For the listener. So, you can use it with a backpack or people will do this with weight vest and stuff like that. I'm with you Adam, I think if you're training specifically to get good at carrying things for long distances, like you're going backpacking. So I've had clients that I've trained like this where they told me, hey, I want you to get me fit and ready. I'm going to do this, you know, this seven day backpacking trip or we're going to be hiking

miles every day. Everything that I'm taking on this trip has to fit on my back. In which case, I would actually have them train this way. They would go and do hikes and they would carry weight. I'd have them put weight in their backpack or whatever. And then towards as they got closer, I had them actually carry the pack that they would carry when they would go on their backpack and trip. Other than that, you know, here's some of the problems with rucking. People don't walk very good anyway. They don't have good my own mechanics anyway.

Then they throw a lot of load on and then they're gonna go for long distances. Yeah, they tend to see a lot of joint problems, a lot of foot, ankle and knee problems. You have to be pretty fit to go, like, I don't think you should go from like, not hiking a lot, so like, I'm just a regular dude, now I'm going to start rucking. I think you need to be really good at hiking first, like, and really fit. And then maybe you can add some resistance, otherwise causes problems.

Yeah, I was trying to think of a justified way of throwing it in to build work capacity or from that aspect of like, if I was to think of conditioning but like adding weight into my conditioning, if my sport was something where I guess like a wrestling or where I'm actually carrying another person and trying to like move another object that was fighting me and like the added resistance of that, where it would make sense, where the like enduring that mattered. Like having that added stress on me would matter. I would probably program that in somehow,

but in terms of, yeah, like the joint thing would be my issue with it is all that added weight over time as you're, you know, walking or running especially with it is all that added weight over time as you're, you know, walking or running especially with it will definitely impact your joints negatively. Well, and the second word of the question too is, does it combine some of the benefits of resistance training with cardio? No, not at all. No, not really.

I mean, it's basically cardio still. It's just, I mean, we don't, I'm not even a fan of people using weights in circuits. That's too close to cardio. Doing cardio is just a weighted vest or a backpack. You'll get a little bit more strength than you will without putting weight on your body, but it's almost all endurance. And then you know, they ask,

what impact does it have on your posture? I mean, depends on the person. And the load, right? If you're carrying a 60 pound bag, you're probably gonna, your posture is gonna If you're carrying a 60 pound bag, you're probably going to, your posture is going to probably compensate to manage that 60 pound. If we're talking about a five or a 10, 15 pound vest on you, maybe not as much, but if you're loading a backpack on your bag,

most people are going to be leaning forward when they do that. Your posture is going to be different. So not a lot of value. You're not getting a ton of reward, and that's not saying you don't get of value. You're not getting a ton of reward. And that's not saying you don't get any reward. You're not getting a very much reward for the amount of risk and what you have to do. If your benefit is to build strength, there's much better things for you to be doing resistance training wise. If your goal is to have great cardio endurance, you can have great cardio endurance and not have to put a weighted vest on your back.

Next question is from Christy Bliss Garcia. Sal often says evolutionarily speaking. So I'm curious if you think it's possible that humans could evolve to safely consume McDonald's type food daily and require less exercise. You know, it's funny. I've actually really thought about that like long and hard and considered the possibilities of like what we're going because you got to remember that, you know, we're, this is a small time right now, right?

This 50 to 100 years of process foods and what we're dealing with with all the, you know, it will humans 100 years from now be able to handle all this terrible food and we'll have enough generations? We look like fat amoebas. That's how we'll evolve to it. I don't think biologically we will. And here's why. Now, this is very basic surface level.

I'm a fan of learning about this explanation. So I'm not a scientist, but when it comes to evolution, biologically speaking, a lot of the evolution happens over long periods of time through stresses and pressures, environmental, or otherwise. And it takes a long time. So humans evolved to throw with accuracy, for example,

that didn't happen in a hundred years. Took a long time, first evolved that ability. And the pressures were on us constantly that entire time. Now we're in a point now where and there is a little bit of evolution that happens or adaptation that happens, not through what's it called when your genes can, damn, I forgot the term. When you're like, if your mom experiences something then you have gene. Epigenetics.

There you go. Epigenetics, maybe even cause some changes as well. But the main evolutionary changes that happen come from these pressures. And the weak people die, the stronger ones live. They have the capacity to deal with the stress. They pass on their genes over time. This becomes a big thing.

We're living in a time now where our environment evolves and changes way faster than our biology does. So in the future, I highly doubt humans are going to biologically evolve to handle McDonald's, but I think our technology will evolve to where where we'll be able to eat McDonald's right. Right. Antibots are able to take a pill that cancels out all the negative effects that it's supposedly. Right. Right.

And also the pressures and stresses on us are they're not killing us until after we're past the age of being able to procreate. So the reason, so many things get they don't get evolved out of us because they don't hit us till later. You know what I'm saying? Like, if they kill us before we have children, then they kill us before we can pass on our genes. And then our genes don't get passed on or whatever.

But those of us who are dying from eating terrible food and stuff like that, it's usually not happening until we're in our 50, 60, 70s. It would have to be the only available edible source of food left. And then like whoever couldn't eat it died, or right away, yeah, or then, you know, the rest of everybody that could handle it,

there'd be, you know, a variety of people that like benefited from it, or, you know, had like detrimental, that's the only way that it could be. That's the only way that could be. That's the only way that could be. That's the only way that it could be. That's the only way that could be. That's the only way you do it because there's too many options. Yeah, there is. And again, our environment changes so fast, not naturally, but we influence it and modify it through technology.

So the most of the evolution we're gonna see from here on out is gonna be through technology. It's not gonna be biological evolution. And if we do evolve biologically, it's because we went in and did it ourselves. So whether we use like CRISPR technology or we're able to modify our babies or whatever, that will be how the biology changes,

but not through natural means. It just should change us too fast. I mean, you look at the lifestyles we live now, two or three generations ago, it's already radically different. That's enough time to have these. Yeah, I look at it more as like cyborgs, you know? Like ways people will adapt to like embedding

like software and chips and things in their body and working with technology. I'm sure that's gonna be the thing. I'm tripping out on as to what that looks like in the future. Yeah, I would bet if we were to go like a thousand years or five thousand years in the future, my money would be that humans would be less biology, more technology, far more.

For sure. It's like a point. It'd be their hyper intelligent robots or consciousness transfer or something, but definitely wouldn't be biology. I plan to have my second cake glow. So, do you remember those glow on? Remember that when we were kids, glow worms?

Do you remember that? You go to bed with them at night because you're scared. You're gonna light stuff a shit. Totally. Give your kid an EMF toy. Anyway, go to MindPumpFree.com and download our guides. They're all absolutely free. You can also find all of us on Instagram. You can find Justin at MindPump Justin.

You can find me at MindPump Sal and Adam at MindPump Adam. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbumble at Mind Pump Media dot com. The RGB Superbumble includes maps and a ballad, maps for performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels,

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