Mind Pump: Raw Fitness Truth - 1177: Five Reasons Why Everyone Should Train Like a Bodybuilder

Episode Date: December 5, 2019

In this episode, Sal, Adam and Justin go over five reasons why everyone would benefit of utilizing bodybuilding training principles in their training. The history of bodybuilding. (1:35) What is aesthetics? Why do we associate it with a visual representation of health? (9:45) Five Reasons Why Everyone Should Train Like a Bodybuilder. (12:10) #1 – The mind to muscle connection. (12:33) #2 – The value and benefits of isolation exercises to address weaknesses and imbalances in your body. (29:33) #3 – Build muscle mass and speed up metabolism. (40:02) #4 – The value of chasing ‘the pump’. (43:30) #5 – The safest and best for longevity. (49:02) People Mentioned Dr. Ben Pollack (@phdeadlift)  Instagram Dexter "The Blade" Jackson (@mrolympia08)  Instagram Ronnie Coleman (@ronniecoleman8)  Instagram Related Links/Products Mentioned December Promotion: MAPS Aesthetic ½ off! **Code “BLACK50” at checkout** Watch Pumping Iron | Prime Video The ONLY Way You Should Be Doing Dumbbell Bicep Curls! Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training Occlusion Training Guide - Mind Pump Occlusion Training Tutorial- How to Increase Muscle Size Using Blood Flow Restriction Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, we talk about the fundamental foundational form of resistance training, or the principles, I should say, bodybuilding, bodybuilding, style training. I'm not talking about competing on stage like a bodybuilder, but rather the principles that bodybuilders have put together through decades of training, and why we think these principles benefit most people.

So in this episode, we talk about the five reasons why everybody should train at least for some part of their year like a bodybuilder. We talk about everything from the mind muscle connection, the pump, how bodybuilding can sculpt your body, how it addresses weaknesses and imbalances, and why we think bodybuilding principles are some of the best ways to work out for longevity. Now before the episode starts, Maps aesthetic, our bodybuilding style, Maps program, one of our most popular programs, is 50% off.

Now, this program includes workout videos, workout blueprints, it's all detail, planned out for you. It's got phases, so you're focusing on different parts of training and different body parts. It's half off, here's how you get the discount. Go to mapsblack.com and use the code black50blaCK50 no space for the discount.

I wanted Sal to take us on a little bit of a bodybuilding history journey. I think of the three of us, you are the one. Sal's the professor of bodybuilding. The irony of that is I think I get a lot more of the questions because I did body building. So I think a lot of people believe that I'm hard core into it, which I was not. In fact, I, I've learned more about bodybuilding hanging out with Sal than I did body

building. As far as the history is concerned, right? Training. Yeah, of course. As far as the history is concerned, you know, where it came from and how it got started, why it got popular. And then, and then I'd like to get into the benefits of it. Well, bodybuilding type, first of all, we have to differentiate the sport of competitive bodybuilding from bodybuilding type training.

Good point. Good point. We're not talking necessarily about the sport of competing in bodybuilding. No, that's a great point because I think this is part of the problem on why people stray away from certain modalities because there's a stigma around it. Totally. I don't want to, I don't want to bodybuild training because I don't want to be a bodybuilder. I don't want to power lift training because I don't want to be a power lifter.

Yeah, there's anything. There's incredible benefits of training like this. Oh, I would argue that bodybuilding principles of training have more value for the average person than almost any other modality of resistance training I can think of. Now, I'm not saying that it's the only modality of training and that's where you should always be

and never move out of it. Of course not. That's anti the message that mind-plum, you know, tries to promote. But I will say that in head-to-head comparison, the value that it provides, the benefits that bodybuilding principles provide generally are the best when you compare to other powerlifting, kettlebell lifting, Olympic lifting, CrossFit, any of the form of resistance training, body buildings got the most the most value. Now as far as the history is concerned, body building, the sport of body building and body

building itself is the reason why resistance training ever went mainstream to begin with. And really you could point it to one movie. It was Pumping Iron. Before Pumping Iron came out, bodybuilders were weirdos and freaks and nobody lifted weights, athletes at this time. What about even further back? Like, would you consider Jack Laine a bodybuilder or just like living a healthy lifestyle? Jack Laine definitely lifted weights, 100%.

In fact, he said that one of the keys to his, some of his most popular records of, you know, he did a thousand pushups and a thousand pullups, was that he was lifting heavy weights and that really got him to do those things. He was definitely, he's the Godfather of, you know, health and fitness for sure.

What about even further back like, did we did bodybuilding come on the scene first as far as lifting weights or were we actually were people using weights to train for sports first? No, no actually nobody used them for sports. The people who lifted it wouldn't that happen? The people that lifted heavy weights first were circus performers and just performers in general entertainers and what they would do is they would have, they would have, it's like feats of strength. Feats of strength.

So, you know, I could lift a horse or I could lift two men above my head. Bench with people over my head. Yes, and they were oftentimes chubby and big and kind of overweight but also strong. And they would lift heavy objects and do kind of odd lifts to get strong this way. Well, then there was this brand of performer that came out,

Eugene Sandal being the most popular one, that wasn't chubby, that was lean and muscular, and they started to get bigger crowds because people were not just attracted to the feats of strength. People wanted to look at them, because they looked incredible. And remember, at this point, we had been familiar with Greek statues and, you know, comic books. We knew what muscle could look like, but to see a muscular person with a shirt off who

was lean in person back then was extremely rare. It wasn't in lots of magazines. What you considered fit and healthy would today be considered just an average guy. Aside from the Greek statues and maybe comic books, you just didn't see a lot. So if you saw like a buff dude with the shirt off with abs, it was like, it blew people's minds. And so that started gaining more and more attention. And then they started to put on competitions where they would attract these strong men, and they would compete in with feats of strength. But eventually they found that they would get bigger crowds and they would compete with feats of strength,

but eventually they found that they would get bigger crowds if they not only had feats of strength, but they included a physique show off component. So what they would do is they'd come out, they'd do some kind of a performance, whether it be gymnastics, back flips, one hand stands or lifting heavy objects, but then the second half would be walking out

and just showing off their bodies. And they found that that was attracting more people than the feats of strength. And then people turned it into just pure body, body building where it was just about how you looked in aesthetics. And what are we talking about years now, the 50s, 60s, where are we at now?

Because it was pumping iron when it got 70s. 70s, 70s. 70s, where are we at now? Because it was pumping iron when it got really popular. 70s. 70s, yeah. Bodybuilding as a sport. When is Eugene Sandow? Oh, that's way you're talking at the turn of the, you know, the 20th century, the 1900, you know,

I think Eugene Sandow was 18 something. Oh, wow. Yeah. That far back. Yeah, way back. Then in the 1930s and 40s is when you started to see bodybuilding type competitions. And it started to get a little bit more popular in the 1930s and 40s is when you started to see bodybuilding type competitions. And it started to get a little bit more popular in the 50s.

In the 60s, you had Dave Draper, who was this blonde California vocal guy. He is, he's from Santers. And he, he's, they call them the Blod and Bomber. He was in movies. So like in the 60s, remember the 60s beach movies you ever watched those? Were they dancing, singing and they'd be on, and then Dave Draper would show up as like the muscle guy, and so that kind of got a little more popular. Yeah, I kick and sand on everybody.

And then, you know, pumping iron, and pumping iron had Arnold Schwarzenegger, the most charismatic, one of the most charismatic humans ever to walk the earth. And then all of a sudden people were like, hey, maybe I should lift weights, mostly men at this point, but maybe I should start lifting weights. It was bodybuilding that made weight training a part of fitness, 100%. In fact, they're the strongest influence on resistance training. The first principles that I learned working out were bodybuilding principles. I don't learn, nobody could teach me power lifting or Olympic lifting or any other type of

lifting principles. It was all about body sculpting, body building. And it makes sense, you know, people work out because they want to change how they look and body building or training with body building principles really is kind of based on, you know, the aesthetics of the body and how you look. So it makes a lot of sense. But I think a lot of people then, you know, especially more recently, they think bodybuilding principles are useless because it's based off of how you look, but they're so wrong. Well, it's funny too that you referred when you first started,

as it probably being one of the still best modalities for almost all people to train in. Yet, we've added all these other new modalities since the 70s, right? There's so many, I mean, the average person coming in to get lost with all the different options as far as what training modalities should they go to. And yet one of the oldest and one of the first to really bring it and make it popular was training like a bodybuilder with train. And yet I think it's, I agree with you too,

even with all the other new modalities out there. And like all the benefits, and we do on the show talk about we just did an episode recently on why you should be constantly changing your programming and why that's so important. But the principles behind bodybuilding, there's a lot of reasons why it is superior. Oh, and for everybody, for the average person,

I'm not just talking about the guy or girl who wants to build maximum muscle or maximize their aesthetics, just for the average person. But before we get into some of those reasons, and believe me, by the end of the episode, I think you'll totally understand. I think it's important that we explain what aesthetics are and why they're considered aesthetic to begin with.

Like, why is it that bodybuilding emphasizes, like, in men, a smaller waist and muscular shoulders and women, nice shoulders and legs and glutes. The reason why we find certain things aesthetic is because it's visually telling us something. And this is, and yes, we can go extreme with it. For 100% we talk about this all the time in the show, but there is some truth in there in that we find healthy, most aesthetic. Now that can get, that can totally get distorted

and become extreme, but the reason why a man with a tight waist and muscular shoulders, why we consider that aesthetic is because that's a visual representation of health. He's probably lean, he's probably healthy and strong and functional. Same thing for women. So although I don't think, and we make the case all the time, you're saying that from like reproductive. Totally. You're more fertile, more fertile, you're healthier, more able to move, typically more functional.

You can't read a book by its cover, but you can oftentimes tell, give you get a general idea of what's inside the book by looking at the cover. And oftentimes if you look at someone, and again, I'm staying away from the extremes here, people who force their bodies to look a certain way with anabolic steroids, drugs, or dysmorphia.

But if you look at someone, you can oftentimes get a general idea of, okay, that person seems to be healthier and the way that we feel that is through their attractiveness, you know, and that's through fertility. So I wanted to make that point before we got into, well, there's also a, and you're talking about for reproductive purposes, but I mean, I've seen formulas for even how they break up like beauty

and beauty is defined by mathematical symmetry in the face. And so the body is similar to that. And one of the cool things about bodybuilding is the ability to do this. Like there's not anything else that we can do to change the actual mathematical symmetry of your face or your body like sculpting, like lifting weights. You can actually morph that and change that and you have a lot of control of that, which is pretty cool. Right. You can build a more attractive body. Right. There's definitely appeal for that.

To a lot of people. Totally. Now, body building, because it's a visual sport, where athletes used weights to look a particular way, there are certain things that over the years, they've really honed in on that helped them do that. Now forget about the bodybuilding sport for a second. Those things that they learn to focus on have wide reaching benefits for the average person. Now the biggest thing, the most important one that I think that you'll get from training like a bodybuilder or training with bodybuilding type principles and intentions is the mind to muscle connection. There is no strength athlete or resistance training athlete in the world that can feel and contract a target muscle like a bodybuilder.

Nobody can. You get someone who just does Olympic lifting and never trains with any bodybuilding principles, and you ask them to isolate their lats, or isolate your rhomboids, or isolate your medial glutes, and they're going to look at you like a crazy, they're not going to be connected to them. They've got phenomenal movement. Yeah, one of the best ways to connect to your muscles is with isometrics, and I honestly don't know another modality that emphasizes isometrics better than bodybuilding in terms

of being able to flex and hold positions and even the sport of it itself actually displays a lot of that ability to connect with the muscle and be able to present it in a certain way. Well, this also reminds me of one of the most viral videos that we've done on YouTube and that was the bicep curl YouTube video that I did. And part of the reason why it goes viral

is because there's controversy behind it. And one of the controversial things that I say in there that I'm talking about is teaching people to retract their shoulders, keep their elbows pinned by their side, and only come up to about their chest. And although you could take that dumbbell and rock it all the way up, and we know that the bicep is partially responsible for that movement. I know that when I'm trying to teach a client good mind muscle connection, that I want to

eliminate using other muscles to kick in and help them out. And by doing that and eliminating that last portion of the exercise, I almost ensure that they won't get their shoulders involved, which I know is a common mistake when teaching somebody an exercise. That principle comes from bodybuilding principles. It's teaching the client. My main goal as a coach right now is not to argue the function of the bicep or worthy origin of the insertion is it is to get my client to be able to flex the bicep and feel that connection

really well. Where can you place more emphasis? You have to be able to connect on that level where you can and you understand your body that this holding it in this position, this angle is gonna enhance the feel of that muscle more. Right, most resistance training type modalities are based off of movement and performance.

Body building style training is based off of feel. The weight is arbitrary. When you're whatever you're lifting really doesn't make a big difference. Now, of course, lifting more weight, getting stronger, all that stuff is, is important. And that actually contributes to bitter, you know, muscle development. But really it's all about feel. And so bodybuilding principles, they put you inside your body. You might be listening and thinking, what the hell does that mean? I'll give you an example.

This is, by the way, one example of many. But I would take a client and it would be our first session and we go over to the cable machine and I'd have them do a tricep press down. This is where you're standing upright, elbows locked at your sides and you press the bar down. And this used to happen almost every single time I train a client for the first week or so.

As they're doing the exercise and their fatigue, they ask me, where am I supposed to feel this? What am I working right now? I remember when I first became a trainer, it kind of tripped me out. You're obviously your triceps working. You don't feel you're trying, or they would say something else like,

I could really feel this in my abs. I feel this in my abs. Wait a minute. Now the reason why this is happening is not because they're triceps not working. Obviously it's working, they're extending their elbow. That's the only way the elbow would work. But the reason is because most people are not inside their body.

They're literally not connected to their body in ways where they can feel what the muscles are doing. That's what bodybuilding training is all about. You also have to understand that until you train that mind muscle connection, the body always defaults to the easiest path. Oh yeah, you have to focus on it. Which, and that's why when someone doing a tricep pushdown

who's never done that in their life before, might feel it in their shoulders, their abs, and everywhere of their chest, in other places, and they can't understand why they don't feel a tricep. That's because they don't know better because the body what they saw was they saw a trainer or coach get in there, put them it, but you know show the client first. This is what you do. So, you know, monkey see monkey do they see it they get in they just perform the movement. They don't actually know how yet to connect to the right muscle to do most of the work, their body just says, do what I just saw.

This object from here to here, and right, in any way that we know, you know, you've done in the past. And so whatever you have done and built your way up to that, that's the kind of, you know, operating system you're dealing with. Now why is this important? Well, this is important because, or why do bodybuilders, why is this even a principle, I should say? Well, because bodybuilders are always trying to develop the perfect looking physique.

So rather than going to the gym to try and get better at lifting more weight or performing better with exercise, which still has value, that also has value. But rather than doing that, they're going to the gym and saying, I need to develop more of this part of this muscle. Now the only way to do that is to really focus on feeling that part of the muscle when you're doing the exercise and subtly, very, very subtly, altering the technique and form or sometimes just the intention. I can do a bench press. I can bench press. I could do reps on a bench press and I could do one where

I really feel my chest and I could do another one where I really feel my triceps and the average person would not be able to tell a difference by watching my form. It's all based on my intent and that is what I learned through bodybuilding training and that right there that's a foundation for all, I'll make an argument for all resistance training. All resistance training, the foundation is, are you inside your body, can you connect to your muscles? And then from there, we can move into the other forms of resistance training if we wanted to train.

Well, even coming from somebody like from more of a mechanical performance perspective. So like even just learning the skill of squatting or the way you should hold your body and like, you know, do these types of movements, that's very important. But for me to then get into bodybuilding, style training and learning how to actually feel, you know, my muscles and be able to connect to, you know, every individual muscle that was part of the overall, you know, it's helped me even then to come back to these like, you know, gross motor movements and even then to come back to these like, you

know, gross motor movements and then be able to alter on the fly based off of what was happening. Oh my God. Now I could feel, you know, this muscle that's like getting involved, now I need to shift my, you know, attention elsewhere. And I could do that like to correct things, which is massively helpful. Oh, yeah. And think about what this encourages, right? So this is why I think it's the foundation. It encourages good form. It encourages appropriate levels or amounts of weight. It also, one of the first,

whenever I had a client who had a body part, that was, you know, whatever you wanna call lagging or didn't wanna develop, I knew the first step to developing that body part was for them to be able to feel it during the workout, for them to be able to get a pump and that muscle during the workout. So, you know, let's say a guy comes to me

and he's like, hey, I work out, but my chest just doesn't want to seem to respond. And a few weeks into me training him and he'd say something like, oh my gosh, I feel my chest doing presses. I never felt it before because we're working on feel. Oh my God, I'm getting a pump. I know now that body part is going to respond.

And this is a very important aspect of bodybuilding style training. Well, I used to have this spiel that I used to give clients. As soon as I walk in the weight room and I would tell them that when we're lifting, or when we're exercising in the gym and lifting weights, all we are doing is flexion of your muscles with resistance. So my goal is to teach you whenever we're working out a specific muscle is you want to be able to

learn to flex that muscle and you want to be able to learn to flex that muscle with no resistance. First, if before you start to add resistance and happens, and you'll have very easy, and that's why I think the universal show me your muscle is the bicep flex, because almost everybody can do that. It's really basic and easy to do that. But as the average person on the street flex your chest for me, or even more difficult, flex your lats for me. You know, squeeze your glutes for me,

flex your quad for me, flex your tricep. You'd be surprised how many average people that don't lift weights, that you ask them to flex a muscle and they can't do it. They can not actually do that. And so the principles behind getting this mind muscle connection and bodybuilding type training are phenomenal for teaching the average person on how to activate and how to use specific muscles, which then contributes to what Justin's point is,

it makes coaching as a trainer much easier when I'm going through a movement than I can say, squeeze your glutes right there. Activate your quads right there. What do you mean by that? Right, right, right, or pull your shoulder blades back. Like, I can cue certain things because I've now taught you how to connect

to all these muscles on your body. That's why this is so important. It is. And this is the main reason why bodybuilding style training is of all the resistance training forms, the best way to sculpt and shape the body. Because with other resistance training type modalities, which again, they all have their value, but with have their value, but with the other ones, it's about movement.

It's about do a better clean and press, do a better squat, do a better kettlebell swing, but with bodybuilding principles, I can look in the mirror and I can say, okay, you know, I think I'd like to have more shoulders and not just shoulders, but I'd like to have more shoulder on the side of my shoulders. Or, you know what, I'd like to have my legs

be a little bit more developed, but not just my legs, I'd like to have my hamstrings, especially the part that curves underneath, or I'd like to have more developed glutes, but not just my glutes, I think I need more upper glutes. No form of exercise, or resistance training exercises can allow you to do that like bodybuilding. Like I can go to the gym with bodybuilding principles

and literally treat my body like it's a sculpture and focus and train on it in that way. And for the average person who's motivated to work out because they wanna change how they look, what a valuable tool. It's the most valuable tool that you can use when it comes to lifting weights, just those principles right there.

Well, those principles are also, you know, these are the principles that we followed when we structured and built Maths aesthetic. And we did it. It's one of the, out of all, I mean, we're obviously we're proud of all the programs and everybody probably here has a program that are more proud of.

That one to me is, my baby as far as I feel I'm most proud of how we did that because as a kid growing up who was trying to always, I was kind of building, trying to build my physique, I was insecure about the way my body looked. There were specific areas I wanted to develop. You know, I never growing up as a kid fully understood how do you go about programming that? And that's how that was designed was to take somebody who then could come into the program and say, okay, I want to build my butt and my chest. Those are my two areas I want to focus on.

And then we teach them how to build that into a program so that when you've done following it, you should see a significant difference in those specific areas you want to catch up or build. Well, it's important to understand this and maybe you are listening and this is you. There are some exercises out there that are better than others. For example, if I say name the best chest building exercises, you may say a bench press or an incline press. That's true.

Generally, for most people, that's the best exercise. But what if you're one of these people? What if you do the bench and incline, and your chest just isn't responding? How is that possible? Well, I'll tell you how, there's way more than just your chest that's involved with pressing the bar off your body.

There's your shoulders and your triceps are involved among other muscles that act as stabilizers and even as prime movers. And so you may be doing a bench rest. You may be even in fact, you might be even benching a lot of weight, but because you don't have a great connection to the chest muscles themselves, you're not making your chest muscles do most of the work

when you're benching, you're developing the other muscles everybody. Well, maybe you go to the gym and you're like, okay, I wanna get bigger glutes. But, and I know dead lifts and squats are supposed to be some of the best exercises for my glutes. And you go to the gym and you do dead lifts and squats,

and you end up with big quads and hamstrings. And you find that your butt just isn't very common. Is it responding? Why isn't my butt growing? I'm doing these exercises that are supposed to be the best exercises for the glutes. Why aren't they responding?

Because of that lack of connection and connecting to those muscles with bodybuilding principles allows you to sculpt your body how you see fit. That's the big difference here. When bodybuilding principles, you're going to the gym and you're trying to sculpt your body how you see fit and the weight that you use is arbitrary. That's such a big difference between resistance training,

bodybuilding principles and other forms of resistance training. It's also where this is like, I think I made the, or gave the example the other day of talking about how Justin and I, if you were to watch how we each bench press, you can see who has more of the bodybuilding foundation, who has more of the powerlifting or athletic performance foundation because of just watching the way we would rep out

the bench press. And one of the things when you're bodybuilding, there's a major emphasis on the eccentric or the negative portion of the exercise. And this is a great way for somebody who's listening this episode and is going to the gym and then they're like, negative portion of the exercise. And this is a great way for somebody who's listening this episode and is going to the gym, and then they're like, I wanna kind of,

I've been following more like a power lifter, or more athletic performance, I'm more explosive guy, you know, what are some things that I can do right away to start to learn to feel the muscle more, get better mind, muscle connection. One of the best ways is really slowing down the negative. It's rarely ever do I go in the gym and scan the entire gym

and everybody working out and can see anybody even truly doing what the formula for the eccentric portion, the negative portion of the exercise for hypertrophy, for building muscle. If that is supposed to be a four second negative, that's what all the research and studies have shown that it's like a four, two, two is the tempo. If you were the ultimate tempo for building muscle, yet when you walk around the gym, pay

attention the next time you see somebody squatting, bench pressing, shoulder pressing, anything, and do yourself a favor and just count on their way down. One one thousand, two one thousand, three one thousand,000, 4,000, 1,000, and see if you even notice anybody doing that. It's rare. And so one of the first tips that I give to somebody that's wanting to work on that mind muscle connection is slow down your repetitions,

really slow down the negative and start to work on it. And to Sal's point about the weight being arbitrary, who gives a fuck about the weight. You gotta let that go that you can bench press 275, but then when I ask you to do a four second negative, you gotta drop all the way down to 185. And to your point, like, you know, and I've heard, I know lots of people have heard this term

time under tension, but that's something that you'll see kind of pop up a little bit more with the bodybuilder intent, that style of training where, you know, you're finding that opportunity then to enhance the eccentric portion. So you're finding that opportunity then to enhance the eccentric portion. So you're adding that tension, your muscles under the stress, the entire time where a technique like I might use with power lift or more athletic mind, I'm going to do less tension and then

apply it at its most maximal position to be able to, the actual weight up as efficiently as possible. No, that makes, that's one of the things that makes bodybuilding principles or training, style training so unique among other forms of resistance training. It's the only form of resistance training that places a heavy emphasis on all parts of the rep, on all types of muscle contraction. Yep. When you train with bodybuilding principles, you're focused on the positive portion of the rep, on all types of muscle contraction. When you train with bodybuilding principles, you're focused on the positive portion of a rep, you're gonna focus on the negative portion of a rep,

you're gonna focus on the stretch of an exercise, you're gonna focus on the squeeze, and the hold of an exercise. No other form of resistance training places any value on all of those equally like bodybuilding principles. They're the only type of training that you're going to go into the gym and you're going to focus on all these things, which is a really really good thing. It's like that like again I hark back to the saying it was the foundation.

What a wonderful way to build your foundation with resistance training, then to learn how to emphasize all portions of a repetition. Then when you move on to other forms of resistance training, you can learn those, which is great, but you've built out foundation on all those other things. Another thing I like to say about this type of training is that bodybuilding style training, and I know in the past, we may have said that these exercises are not valuable,

but they do have some value, isolation exercises. This is very unique to bodybuilding style training, because they're so focused on the feel and connecting, they emphasize isolation exercises, and they use them many times, quite appropriately. Other forms of resistance training tend to completely negate them and consider them totally worthless. Now, I do agree that compound lifts have more value, but that's not to say that those isolation movements don't have any value.

And especially when it comes to sculpting and when it comes to connecting, muscle, mind muscle connection, isolation exercises really shine. Well, to that point, I would make the case that it has a ton of value when you're talking about addressing weaknesses and imbalances. When I think about the majority of clients that I trained, much of the, their programming at the beginning was more centered around addressing that.

And the ways that I would do that is through isolation exercises targeting specific weak muscles that are causing in-balances in their body. Day one is a complete assessment, very similar to what we do in prime. I assess their movement. I see where there's dysfunction in balances. I can see what muscles are weak in causing potential problems.

A lot of times it's very obvious, especially when they have chronic pain that's in a joint. So I look at the surrounding muscles. The surrounding muscles are normally have got something that's in a joint. So I look at the surrounding muscles. The surrounding muscles are normally I've got something that's overactive and underactive. So I've got weak muscles that I need to address. And when I'm looking to address very specific small muscles that are weak in the body that are causing stress

in the joints, I'm using body building principles. I now program in there specific small movement exercises that would not be found in a powerlifting or a compound movements, I'm more focused on addressing the weakness in their body to help balance them out. I remember this clicking a lot too, not just through bodybuilding, but even going through FRC certification where they're going over joint by joint function first. And then we start working in the harmony

of all these things together, once you put it in place, it's very logical if you take it back to like, okay, if I'm gonna add stress now, I wanna also add stress to places where, I need to build up and develop more strength around that joint so that it contributes with the overall picture. So we're really just like segmenting the body

We're building up and reinforcing, you know problematic areas around joints and that way when we get to the big gross motor movements You know, we're a lot more solid and stable in those big moves. Right now, although it's not Complete what I'm about to say isn't the whole picture. It is part of the picture and and there is a lot of value And what I'm about to say to the average person picture. It is part of the picture. And there is a lot of value in what I'm about to say to the average person. But there is some value to being able to dress weaknesses and imbalances simply based off of the symmetry

and aesthetics of your body. There really is. If you're somebody who, you know, you can look at someone and again, it's not a complete picture, but I could look at someone and say, okay, that person's chest is way too big for their back, or that person's upper body does not match their lower body, or their lower body doesn't match their upper body,

or their biceps don't seem aesthetically matched to their triceps. There's a lot that's telling you. Now again, it's that complete, but for the average person, when we're talking the average person, who may not understand function, form, and technique, which is kind of harder to explain, like it takes more education. Yeah, watch a squat and pick out the parts where the person's not moving or whatever, right, and the ankle mobility and hip mobility and all that stuff.

That's a little bit more difficult. But the average person can look in the mirror and be like, my back doesn't match my chest. Or my legs don't seem to match my upper body. Like that's a very easy way to communicate imbalances in the body, especially when you're talking about symmetry, right to left symmetry. I'm just going to say, especially when you're talking about that, because this is an area where sometimes these problems get exaggerated when someone goes straight into barbell lifting and doing all the compound lists, because if there's major asymmetry where you have,

your left pec is way more developed and you're right, this was me, right? So as a kid, my left pec was way more developed than my right pec. And if all I did was just compound lifts, bench press, bench press, bench press, barbell, bench press, what ends up happening, especially when you don't understand

biomechanics very well, is that the dominant side just takes over the load, which if you've ever benched press and you're listening to this show right now, and you notice when you press the bar up, it's uneven, you know, this is common, how many clients have you trained like this, you get under the bar, and their right or their left is, you know,

an inch or two ahead of the other side. Or when elbow goes in or the front, it shrugs a little bit. And there's an example of, you know, being able to spot that as a trainer and go like, oh wow, this person has some major asymmetry going on. How can I use bodybuilding principles to address the weaknesses and try and balance out the body more so that I can then go back and apply it to compile.

Well, take the average person out. So for trainers listening, I know there's some hardcore trainers right now listening. Wow, you know, the way you look isn't going to tell you about your imbalances or weaknesses. Okay. Take the average person off the street right now that doesn't work out, okay? And most of them are right handed. Measure their right arm, measure their left arm when they're flexing.

I guarantee you, a majority of them who are right handed are gonna have more muscle in their right arm. There you go. And visually, you might even need to measure it. You could see it, flex your arm. There's an asymmetry there. Your left arm doesn't look as developed as your right arm. Now we would do further testing

to see if there was a weakness, but it's a pretty damn good clue. It's a really damn good clue that kind of points you in direction. Now what's the value of that? Well, the value is to the average person. The average person doesn't necessarily understand movement aside from the extremes.

They understand aesthetics and symmetry. So when they go to the gym and they apply bodybuilding principles and it's based off of, I want to make this part look different and this looks in balance, so I want to develop this muscle more. And inadvertently what they're doing is they're actually working on oftentimes their weaknesses and imbalances. And what they're doing is they're making themselves more balanced. Bodybuilding principles are the original

correctional exercise. And I'm gonna make that statement, I know it sounds a little controversial, but it's absolutely true. Before correctional exercise ever became a thing, and of course correctional exercise is far better suited to correct movement patterns and to work on pain. That's what it's perfect for.

But before that existed, it was bodybuilding training. And it does a far better job than people realize, simply based off of the way your body's developed, what parts your body's underdeveloped versus other parts your body. It's also a great way for you to like address things like posture, like how many times did you get a client, you assess them? And we talk all the time on the show about, you know, up or cross syndrome, rounded shoulders, forward head. It's so common in everybody because we're doing everything in front of us.

I can take those principles too and go, okay, now this client, you know, sure I could take them through a bench press and do all those movements. But what I know is that addressing all those upper back muscles, they're going to help pull the body back into good posture. Those become a priority in my training, in my regimen. Okay, I know that I can do that. That's those principles are incredible to helping somebody like that who's got really bad posture

issues. And when we would program as trainers, this is one of the ways, or these are some of the principles that we would use to address those things versus just throwing that person right underneath a barbell bench press with those issues. Well, yeah. And to that way, it's a lot safer to then look at posture and be able to kind of emphasize angles. The proper angles to hold your joints into and bodybuilding style training

allows for you to get into that function. like how am I most effectively gonna feel this in my muscle by holding it at this specific angle? So it's like there are ways of enhancing, you know, certain muscles involvement and then that helps you to learn then too what those beneficial angles are and which ones help the muscles, you know, build and develop more.

Yeah, I love what you just said because it reminded me of one thing about bodybuilding principles that is different from other forms of resistance training. Bodybuilding style training principles encompasses a wider range of resistance training exercises than any other form of resistance training, okay? Bodybuilders will utilize any exercise

that's going to cause their muscles to shape and build. And oftentimes they use more exercises than other types of resistance training. Power lifters tend to be a little bit more limited. Olympic lifters also more limited. Any other resistance training sport you can think of, they're more limited in terms of the tools that they're using. Bodybuilders are very much about different exercises, different angles, machines, cables, barbells, dumbbells, body weight, utilizing a wide variety of exercises to develop their body. Now, what kind of value does this have for the average person?

Tremendous value. They're not stuck in one way. Yes, there's definitely exercises that are better than others, but bodybuilders are very open-minded when it comes to trying different exercises, much more so than other lifters. In fact, bodybuilders typically do the exercises that you find in other forms of resistance training, not all of them, but many of them. Oftentimes, you don't see them doing the same exercises. The other ones do the same exercises as the bodybuilders. I also, I also, you know, can recall ways of using it to address things like chronic pain. Like, I don't know how many times I've had somebody, they come in, super decontition, middle age, 30 pounds plus overweight, excessive forward shoulder and forward head, low chronic back pain.

And I know as a trainer, like one, addressing their upper back and building and developing those muscles to help pull them back in good posture, shrinking their core and abs, which then supports the low back, could eliminate so much chronic pain and so many of my clients, that is, and that you will never find that in a athletic performance program, you'll never find that in a powerlifting program

and an Olympic lifting program to your point where you actually would take, okay, look at somebody specifically and go, okay, we're gonna focus. Develop this. Yeah, develop this area, develop this area to eliminate this chronic pain that we have going on. Unless it was purely a correctional type of program.

Totally, totally. Now, probably the thing that bodybuilding style principles are most known for is for building muscle. Now, in head-to-head competition, in head-to-head comparisons, bodybuilding style principles, when applied appropriately, will build the most muscle on your body. Now, that's not to say other forms of resistance strain don't build muscle. For sure, power lifting is going to pack some muscle on your body. So Olympic lifting your post from our good buddy been Paul right now just yesterday oh he's uh... you see what he was talking about how much

strength he's getting from from his experience in bodybuilding he came out after he did bodybuilding said he was never going to do it again and fucking didn't hate it and everything now that he's revisited back into powerlifting the amount of muscle that he's packing on and strength gains that he's seeing in powerlifting from his bodybuilding experience has got him rethinking whether he's going to now go back to bodybuilding again. At the end of the day, and I just read another study on this, at the end of the day, mass, muscle mass and size is going to, if you train it properly, we'll improve your strength and performance. It's like having the raw building block that's there. You can squeeze more out of a muscle or less out of a muscle, but the potential for the strength and power,

a lot of it lies in the actual size of the muscle. It's directly related to its ability to contract. So more muscle is the hallmark of bodybuilding. And although, in our opinion, and I'll defend this till the day I die, training through different modalities is the best way to build muscle long-term overall. If you were to compare just head to head, I only do powerlifting training.

I only do Olympic training. I only do CrossFit. I only do bodybuilding training. The one that builds the most muscle is bodybuilding. That's what they do best, is they build muscle. They do a very, very good job of adding muscle mass or muscle size to your body. Now, why is this good?

Well, obviously, for the obvious reasons it looks good, you can shape and sculpt your body like we talked about before. But what if you want to burn body fat? What if you don't care? Speed them a tablet. Oh, yeah. More muscle means you burn more calories.

It means you have a greater capacity to burn more calories. It means you utilize glucose better. It means that you're building muscle also sends anabolic signals to the body and say, hey, raise testosterone a man, balance out estrogen and progesterone in women. More muscle makes all the other goals easier to accomplish. You know, it's fun.

It's funny saying that, like, I think back to like all the female clients that I trained that were overweight that came to me and said that their main goal was to lose a body fat and they didn't want to get bulky muscle and, you know, they entrust me to write this program and design it. In reality, I'm writing a bodybuilding program. You're writing a muscle building program. Yeah, although I would never communicate that to them, knowing their relationship with exercise

and where it's currently at, I just do my job knowing what's gonna benefit the most, but that's what's gonna benefit the most, is a bodybuilding type of program, even though they have no desire to do anything like that. Their main goal coming in is to, hey Adam, I want to lose 30 pounds of fat. I know that the thing that's going to benefit the most, one, it's going to allow me to dress any sort of imbalances, which addresses all the aches and pains we talk about.

It's also going to allow me to pack on the most amount of muscle, which will then in turn speed up her metabolism, which will then in turn help her with her ultimate goal, which is losing body fat, which is funny. Isn't that hilarious? Yeah. And now, if it wasn't for bodybuilding, I can say this with confidence, we would never have understood the value of the pump.

We would never have understood or even valued it to begin with. Now, the pump is when you're following bodybuilding style principles in your lifting weights, or even when you're doing other modalities, it may happen by accident. Your muscle gets swollen with blood. It feels pumped.

More blood is being pumped and they can pump out. And most other resistance training sports or athletes actually don't like the pump. They don't want the pump. Because there's the movement. Yeah, when you get a big pump and you're trying to run or move, it reduces performance. Now, the pump is temporary, but it's not something that they're seeking out is my point. Now, bodybuilders have seek out the pump.

They actually look for it. Now, what does the pump tell us? If you can get a good pump, you're probably the environment to build muscle is probably there. It's more likely there than not, because you're well hydrated, you're pretty well recovered.

If you're too over-trained, you're not gonna get a pump. If you're a good pump, if you're dehydrated, you're not gonna recovered. If you're too over-trained, you're not gonna get a pump, if you're a good pump. If you're dehydrated, you're not gonna get a good pump. Your nutrients are probably good. Try and get a good pump eating two little calories, not gonna happen. It's also a great example that you're connected to it. Right, you're connected to it.

You're not connected to it. If you're not connected to it, if you're getting a pump, you are for sure connected to that muscle. Right, if you're not, there's a good chance that you're not. Right, so if you're doing all these squats to build your butt and your quads are getting pumped like crazy and you don't feel a pump in your glutes,

probably not connecting very well to your glutes. So the pump is a signal that tells you, oh, it's more likely that the environment that my body's in right now is conducive to building muscle, but that's not all. The pump itself also sends a signal to build muscle. We have studies now that show this, the cell swelling effect that happens,

tells your body to build muscle, the nutrients that it delivers to the body. There's maybe a localized hormonal effect that the pump creates that is causing your body to build muscle. Isn't the theory that it's volumizing the cells, which then allow more water, more nutrients to get into it, which then the cells, which then allow more water, more nutrients to get into it,

which then in turn it involves building more. It also speeds up protein synthesis. We've connected the pump to that as well. We would have never even valley, I think without bodybuilding style training or principles, the pump would have been relegated as a side effect. Like, oh yeah, everyone's well, you know, you're a pump. Bodybuilders, the only form of resistance training were oftentimes you seek it out. You know, you go to the gym and you're working your chest and maybe you're strong and all that stuff, but if you didn't get a really, really good pump,

you're like, oh man, I don't know if my workout was really good. I got to re-examine what I've been doing. Now, if you're a strength athlete, if you're strong, you don't care if you got a pump or not, a pump is a side effect. Well, and what's great about chasing the pump is that you can do it with extremely light weight that you can control very well too.

It's a whole not feel. Yes, which is what makes it really great for teaching clients. Again, if I got a client who, I can't get them to feel, like let's take a really hard muscle, rear delts. Rear delts are extremely difficult to get somebody to feel, but man, I could take some two and a half pound dumbbells,

really, really light, and put them in the position, literally move their arms for them that this is how I want you to feel, and then touch where I want them to feel, and just, you know, we're gonna do 30 reps, you know, 30 reps until you can feel it connect there, that's what's awesome about using a tool like the pump to get them to enhance that

mind muscle connection. Isn't BFR training like an exaggerated enhancement of the pump? Absolutely. Absolutely. The science that supports the pump is the same science that supports BFR. Very, very similar. That's exactly what's happening. You're giving your body an extreme painful pump and then that sends a signal to the

pump without varying load. Which has, by the way, BFR, its application is, and if you don't know what this is, blood flow restricted training or the scientific term would be occlusion training. This is where you tie off, like, let's say, I use a knee wrap, tie off my arm. Not so tight that I get numb,

but enough to where I can feel that it's a little tight off. Then I do exercise with that arm, and it really emphasizes the blood rushing in, but that can't rush out feeling. The applications of that, the most value is for rehab. That's where the best applications of that are because you'll take somebody who's got knee surgery and they can't use sufficient resistance to build their muscle or prevent atrophy, prevent muscle loss because they just had knee surgery.

They could barely do just like five pounds with their leg. Well, they're not gonna get a pump with just five pounds unless you do BFR. Then they get that crazy pump and they found that that is far more effective. And that's about rehab. That's actually one of the ways you know you have a good therapist these days because that's kind of cutting edge

still, I mean, we're still in the first decade of that becoming very popular. And if you just tore your ACL or MCL and you're rehabbing your knee, a therapy, and they weren't doing this for me way back when I did mine. This was the science was just barely coming out on this. But now a therapist on the new new or knows what's up and up as far as the science, they would tie off your quad and you would be, because I remember sitting on the new new or knows what's up and up as far as the science, they would tie off your quad and you would be, because I remember sitting on the edge of the bench rehabbing mind and they just put an ankle weight, you know, five pound ankle weight on there and

I'm just doing knee extension as I lay there, but I would have been far more beneficial tying that leg off while I'm doing that knee extension because then I would start to develop the quads a lot faster than what the five pounds by themselves would be doing. So you know you've got a good therapist when they're doing stuff like that. Totally. And again, no resistance training form besides bodybuilding goes to the gym and seeks out the pump. That is 100% characteristic of bodybuilding style training. Probably the one thing about bodybuilding style training that I personally find the most important is that maybe this will be controversial, but I can argue this again, I can argue it very well.

Of all the forms of resistance training that are out there, it's the safest. It's the best for longevity. I'll tell you something right now, when you find me in the gym at 75 years old, I can guarantee you I'm going to be doing bodybuilding style training. And I don't know if I'll be able to do any powerlifting style or other times of training at that age, but I can for sure use the principles of bodybuilding. Who's a great example that Dexter Jackson? Dexter Jackson. How old is he

now? And he's competing, he's almost 50? I don't know. Look at it. Look at, I think he's in his 50. Yeah, and now look at another great bodybuilder, Ronnie Coleman. He's almost 50. Look at look at up. I think he's in his 50. Yeah, and now now look at a Another great bodybuilder Ronnie Coleman look at almost everybody who competed with Dexter Jackson in his first few years Yeah, they almost all of them. Yeah, the guys that lifted With the heavy emphasis on strength and how much weight they can move or whatever many of them are they might A beat him and shows 20 years or 15 years ago the consequence. How old is it? Yes, yeah, let's see how age I think he's in his I think he might be right. He's in his 50s.

I believe he is. But he's now Dexter Jackson is one of those bodybuilders that always trained. He's 50 years old. 50. He's always trained with this mentality. He never was about moving maximal weight. He was never about showing in a big numbers. But he was always about feeling the muscle,

getting a good pump, getting a good squeeze. Here he has 50 years old, competing, still competing, all of his peers have major injuries. Ronny Coleman, who arguably one of the greatest bodybuilders of all time, huge fan of the guy, but I mean, he fucked himself up from lifting, you know, in other ways that really check, because the risk is much higher. Like if I go to the gym, you know, in other ways that really check, because the risk is much higher. Like if I go to the gym, and again, I think training for maximal strength has a lot of value. I think it has a ton of value,

but I'm not gonna lie and say that it doesn't have more risk. It for sure does. You're pushing more weight. There's far less risk with going to the gym, lifting weights, and feeling the movement, rather than trying to move as much weight as possible. Now Adam, you made this comment before. You said that your body felt the best it's ever felt or less pain when you were bodybuilder. 100% still this day I stand by that. I mean that was

something that I didn't start feeling joint pain until I started powerlifting and lifting really heavy. A lot of that isn't because powerlifting made me hurt. It's because of the dysfunction that I had. My mechanics were perfect. When you load, load, load, load on that, eventually that catches up to you. That's the wrist versus reward thing that you're talking about. The other side of that, I never packed on so much muscle as I did when I switched over to power lifting because I never trained that way for so long, putting

a lot of emphasis on that boy that slapped on more muscle on my body in a shorter period time than ever else in my entire lifting career. So I got the benefits of that, but the drawback of it was, now I felt my hips, now I felt my knees, now I felt where, when I was training for bodybuilding and it was all about isolation movements, I never maxed out, so if you were just back up eight years ago and said, you'll add on what your max bench

or what your max squat or deadlift, I would look back at you and go, I have no idea. I can't remember the last time I squatted deadlifted or bench press for less than six to eight reps. So I could tell you, this is how many reps, or this is how much weight I can do, six reps or eight reps with, but I couldn't tell you what I could do

a single double or triple with because I never lifted that way. And I felt the best in my life during that time. Oh yeah, I mean, if you're going to the gym and you're lifting weights for longevity, and I think it's important that you move into different types of training. We talk about this all the time on the show,

but it's also, you know, I'm not, this is true as well. Training for feel and connection to the muscle and the pump is the safest form of lifting weights. It just is the risk is lowest because when I'm focused just on feel, the odds that I'm going to lift too much weight is far lower because I don't care about the weight. In fact, what bodybuilding principles encourage is for you. And I love this, by the way.

This is one of the best ways for, I think men oftentimes will benefit from this the most. It encourages you to lighten the load. Many times when I go to work out and lift weights, now I'm a very strength-oriented person. I make no qualms about that. I love lifting heavy weights. My favorite thing about working out

is being able to lift a lot of weight. But when I go in there and I check my ego and I'm like, okay, I'm gonna try just bodybuilding style training. My tendency is to go lighter every time. Oh, I still don't really feel that in my quads or I still don't feel that in my chest. Go a little lighter, slow down, change the intention, squeeze the packs, get a better pump in the chest

and it's just a safer way to work out, especially speaking it's completely different mentality. Yeah, it's definitely way better for a long term in terms of like the wear and tear, you know, of the joints. And, I mean, you could get into that because it's inevitable. You're going to start lifting more weights. You're going to get that ego lift, like every time I go into the gym and I'm grabbing the barbell again, it just escalates. So, you know, help, it's very healthy practice to then, you know, go back into something that you're not,

you know, as good at, or you're, you're lightening the load, but it's, it's adding a completely new stimulus. Yes, and now one thing that, one dig that people take at resistance training, often times is that, oh, you don't build a lot of endurance. And I can see that, right? I can see that if you only all ever train in strength and your low reps and long rest periods,

which are finding another stuff. So, it maps phase three. Yeah, that's a set. Yeah. I got a client that's in it right now that message me literally this morning. This is like, holy shit. Yeah, yeah.

Yeah, because bodybuilding principles encourage the pump and feel, oftentimes they'll do higher reps. So if you see someone in the gym doing, you know, 20 reps of a squat, or you see someone supersetting, two exercises or tri-setting, that's three exercises together, or doing a strip set where they go from, you know, one set to the next set to the next set with, you know, lighter and lighter weight, that's bodybuilding principles. You don't typically find that in other forms

or resistance strengths. So there's more endurance that you build on. And think about that in terms of all the reps, that helps you get better. It just helps you get better at those exercises, which then you can bring back into a more of a heavier, loaded lower rep situation where we're focused is completely different.

Uh, more blood flow, my heart's getting worked more. It's more exercise for the heart that way too. I, that was one of the things too when I was, I remember my buddies and I, we raised, uh, there was four of us, right? And, and two of us were like big time into lifting and the other two guys were like into, to, you know, running obstacle course racing when that was getting popular there into that. And the two of us that were in lifting, we were talking shit, we were hanging out one weekend,

and we decided to sign up for a muddy buddy race, which is like half by half run. And I remember getting ready for it, and I didn't do any cardio. And all I did was just increase the intensity in my bodybuilding routine that I was doing. We're super sets and reps. And at the end, my buddy, the two of us

that were the ones that were trained, now mind you, I'm sure my buddies that I'm talking about right now weren't like hardcore, obstacle course racing, hardcore training. But I knew the competitiveness in myself and my partner and I knew that I could increase the intensity in the way I was training inside the gym to give me some good cardio endurance.

And they probably thought, oh, big bodybuilder Adam, he's gonna be a total out. Exactly. And that date, so I knew that that them knowing that I wasn't doing any cardio gave them kind of they let off the throttle of their own training because they're like, oh he's always doing his lifting weights. And he's gonna smoke them. And there's a big, you know, misunderstanding because people look at the extremes, right? So they look at like the big 260 pound bodybuilders. Okay, that's obviously that's that's the extremes. But let's say you take the average person whose natural and uses bodybuilding principles, they're going to build a decent amount of endurance through higher reps and supersets and that type of training. Of course, when we

look at the extremes, it all goes out the window. But then again, we look at the extremes at any category and pretty much everything goes out,, it all goes out the window, but then again, we look at the extremes at any category and pretty much everything goes out the window. But really, the approach to form and exercises is so different. This is a big one for me. Bodybuilding principles, you're trying to make the form as perfect as possible to feel it the best way possible. Other forms of resistance training are trying to perfect their form to lift the most weight.

So like a power lifter is like, how do I maximize? This is why if you've ever gone on Instagram and seen the extreme arches that some bench pressures will have or their arch is so insane and their grip is so wide on the bar and they're only moving four inches. Well, they're trying to maximize their biomechanics

to lift the most, which they're trying to perfect their form to lift more weight. A bodybuilder is trying to perfect their form to feel it as much as possible, which has a lot, it's not valuable and nothing else is valuable, but it's valuable, it is valuable to that point too. I'm glad you brought that up, because I've been asked to have been tagged on things

like this before It doesn't make one right or one wrong. It's just there's different goals You know you have somebody who is trying to Maximize the amount of load and get up the most amount of way possible Then you have somebody who does gives no shit about that and wants to connect to a muscle and develop a muscle more So when I get tagged and asked that, like, oh, is this wrong? Or should I be doing this way? Well, it depends on your goal,

is your goal to become the best bench presser and bench the most weight? Well, then using leverage and making you get a lot of body English on thing, that stuff makes a difference in moving the most load. When your goal is, I want to develop my chest. Well, you don't really care about the amount of load,

you get up, you care more about connecting to the chest through that movement. Right. So if your goal is to build muscle, either because you want to build muscle or you want to speed up your metabolism, or if your goal is to sculpt and shape your body as you see fit. In other words, target specific parts of your body. If you want to be able to feel muscles working when you do big gross motor movements you can connect to them and develop them. And if you want to learn

Principles that will give you longevity with resistance training where you're focusing on feel and the pump I we highly suggest that you do some body building style training and I firmly believe regardless of what your goals are bodybuilding style, training, and I firmly believe regardless of what your goals are, that some components of it will benefit you. It'll benefit most people. And with that, Maps aesthetic, this is our bodybuilding maps program, is 50% off. You can get that at mapsblack.com. And the code for the discount is black50blaACK 50 no space for the discount. The RGB Superbumble includes maps and a ballad. Maps performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically

transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbumble is like having Sal Adam and Justin as your own personal trainer, but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.