Mind Pump: Raw Fitness Truth - 1191: How to Build More Muscle Using Trigger Sessions, Techniques to Develop Powerful Forearms, Improving Your Relationship With Sugar & MORE

Episode Date: December 25, 2019

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about favorite ways to develop forearms, the optimal way to program trigger sessions, top tips to help clients who have trouble with sugar, and whether a plant-based diet superior to a meat-based diet. The risk and reward of each sport. (5:12) Coca-Cola launches subscription service. (13:48) Why supplement stores are NOT a good investment. (18:10) Not all CLA (Conjugated Linoleic Acid) products are created equal. (23:46) Butcher Box debunks the myth they are grass-fed, grain-finished. (26:52) Justin’s kids say the darndest things. (28:15) The latest special offer from NCI (Nutritional Coaching Institute) for Mind Pump listeners! (30:48) Why novelty matters when it comes to rest periods between sets. (34:22) How training to failure has its place. (37:57) Why the most impactful thing on your sleep is the brightness of the light. (39:52) #Quah question #1 – What are your favorite ways to develop forearms? (43:41) #Quah question #2 – Is there an optimal way to program trigger sessions? For example, should we do similar exercises and accessory movements to the lifts we did during our heavy sessions the day before? (52:11) #Quah question #3 – What are your top tips to help clients who have trouble with sugar and tend to binge and restrict? How do I help them find a balance between being able have a little something once in a while without going crazy? (1:02:56) #Quah question #4 – Is a plant-based diet superior to a meat-based diet? (1:14:42) People Mentioned Jason Phillips (@jasonphillipsisnutrition)  Instagram Jon Call (@jujimufu)  Instagram   Related Links/Products Mentioned December Promotion: MAPS Aesthetic ½ off! **Code “BLACK50” at checkout** You'll Think Twice About Enrolling Your Kids in Tackle Football After Watching This Chilling Ad Coca-Cola launches $10/month subscription service GNC To Close Up To 900 Stores And Cut Shopping Mall Presence In Half Impact of Conjugated Linoleic Acid (CLA) on Skeletal Muscle Metabolism. Visit Butcher Box for this month’s exclusive Mind Pump offer! ButcherBox Help Center - Can you tell me about your beef? Are you a mind Pump Listener? Get NCI’s Top Selling Thyroid Class for Free! Visit Felix Gray for an exclusive offer for Mind Pump listeners! Build Impressive Forearms with these 3 Forearm Exercises – MP TV The ONLY Forearm Workout That Matters (TRY THIS!!) | MIND PUMP Fat Gripz Official Rubberbanditz Resistance Band Set  Visit Magic Spoon for an exclusive offer for Mind Pump listeners! 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 answer fitness health questions from people who are listeners like you. What they do is they go to our Mind Pump media Instagram page. They post a question underneath the quap meme. That's QUA. A quap. Yeah, don't ask.

And then we pick the best questions that we answer. But at the beginning of the episode, we talk about current events, our lives, we become interesting articles. Sometimes we mention our sponsors. Here's what we talked about in this entire episode. So we start out by talking about the commercials against CTE. This is the brain trauma that people get from reading.

It's worth the watch, it's pretty shocking. Yeah, so they're trying to tell us that kids playing football is like smoke and cigarettes every day, it's kind of interesting. Then we talked about Coca-Cola's new subscription model. That's gonna be very interesting. We talked about how GNC is closing a lot of their stores, that's the popular supplement company,

that brought me to talk about supplements and CLA conjugated linoleic acid. This is a fatty acid that has been shown to burn body fat and build muscle when calories are equal. And you'll find higher concentrations of CLA in grass-fed meats versus grain-fed meats. So if you eat grass-fed beef, for example, more CLA in it than you'll find in grain-fed meats.

Now, our favorite source of grass-fed meat is butcher-box. This is a company that delivers grass-fed meats to your door. They also deliver heritage pork, bacon, that is minimally processed. It's a great company to get your meat from. So butcher box is one of our sponsors. If you go to butcherbox.com forward slash mine pump, this is what you will get. Free ground beef and bacon plus $20 off your first box. Go over there and check it out. Then we talked about Justin's Christmas dinner raffle. They were giving away some prizes. His kids said six talked about Justin's Christmas dinner raffle. They were giving away some prizes.

His kids said 666 at one of the raffles. The devil. That's it. Which let me to mention one of our other sponsors, NCI, this is a certification course that focuses on nutrition. They have a huge giveaway. Okay, so this is for everybody listening right now. If you go to NCcicertifications.com,

forward slash mind pump, you'll get a free thyroid masterclass certification. It's free, it's a $600 program for free. You can also enter to win an additional $500 gift certificate towards their level one and level two certification. So make sure you go to that website, sign up. It's unlimited. So go check it out Then we talked about long rest periods for building muscle I talked about a study on lifting to failure

We talked about brightness and sleep how the brightness of your lights affects your sleep And then we got into the fitness questions the first question was What is your favorite way to develop forum? So we talked all about forum exercises and lifts and ways to train your forums so that they look better. The next question, this person wants to know what the optimal way to use trigger sessions is. Now, trigger sessions are unique to maps and a ball, that's one of our workout programs.

Trigger sessions can be added to any workout though, so if you wanna learn how to use them, make sure you listen to that part of the episode. The third question was, this person wants to know how to help people who have trouble with sugar. Sugar tends to be a trigger food for a lot of people, so we talk all about ways to avoid the binging that can occur sometimes when you restrict yourself strategies.

And then we also mentioned magic spoon cereal. It's a cereal that's high protein, minimally processed. It's one of our kids cereal. That's high in protein. It's crazy. Anyway, we have a hookup. Go to magicspoon.com forward slash mind pump and get yourself a discount. The final question was, is a plant based diet superior to a meat based diet?

So we talked all about what best diet, what diet is best for you, that's what English was talking like you to there for a second. Also, this month, Maps aesthetic is 50% off. Now, Maps aesthetic is our workout program designed for people who want to change the appearance of their body. They want to sculpt and shape their body like a sculptor

or like a body builder or bikini competitor. It's a very effective program. It is advanced, so make sure if you sign up for it and do it that you have some training experience. Here's how you get the 50% off. Go to mapsblack.com and use the code black50black50 no space for that discount. Teacher time and it's T shirt time.

Aw shit, you know it's my favorite time of the week. Very light reviews this week. For iTunes, we have Caitlin 714. For Facebook, we have Cabe Solhoff. Both of you are winners, send the name I just read to iTunes at MindPumpMedia.com, send your shirt size, Soulhoff, both of you are winners. Send the name I just read to iTunes at MindPumpMedia.com. Send your shirt size, your shipping address, and we'll get that shirt right out to you.

I was watching TV last night, and this was on YouTube TV, I believe, and I was just like, completely shocked. And I wanted to kind of show you guys like this commercial spot that I saw and get your reaction, and then we can kind of discuss what they're doing. What were you on on the TV?

Yeah, I just, I had Doug kind of loaded up because this was a campaign from basically CTE. So this, this, this organization that's trying to address CTE and it's like a flag for all. Chrono. Chromatic. Incephalopathy. This is a, the title says tackle can wait concussion legacy foundation right I

can already guess what this is going to show okay let's do it let's like let it rule is it going to be like your commercials like this is your brain on drugs yeah I mean it has that shock value to it I just thought it was interesting uh you know there's spin on it so let's. I wanna see if the concussion legacy foundation. There's a bunch of kids playing football, obviously. Tackle it. Passing cigarettes out now. Yeah.

You see that? And the coach is like passing out cigarettes. Oh my God. The mom's lighting it up for the kid. Oh my God, what a hilarious commercial. Kids, you start tackled at 5 to 14 or 10 times more likely to get brain disease CTA. Let me smoke. One should I start tackle? That's it. That's the entire commercial. It's like, you know, it's funny. That's brilliant.

We, right? It's smart. It took, you know, two, two decades, I would say, uh, for the, the word to get out on how bad cigarettes are. And now that's the consensus, now everything is compared. It's the go-to. It's like Nazis. You know, it's like everybody's, everything evils compared to Nazis. We're guilty of doing it too.

So I'll just mention a study the other day that compared the normal health-y, real-world relationships with smoking cigarettes every single day. But dude, it was, it's a different thing when you compare it to it and then you watch little kids lighting up cigarettes and smoking it's so absurd. I think that was pretty funny.

Yeah, that's a very smart commercial. They make a really good point, but the problem with that is that, God, what do you do? Cause here's what I see from this. What they're trying to say is don't have your kids play tackle football, maybe don't have a box, fine. But what parents are gonna see from this, what they're trying to say is don't have your kids play tackle football, maybe don't have a box fine.

But what parents are going to see from that is stay on the couch and don't do anything. Yeah. Yeah. Well, I mean, they were trying to kind of steer more towards flag football, which I don't think they convey to a good enough job, you know, getting people to instead of throwing pads on and tackling too early, like having them do, flag football and then after 14, your chances are reduced

quite substantially for getting CTE, but. Well, that's interesting. Jack can get behind that. I thought it was the other way around. So the older you get, the less likely it is. When you start later, it's if you start too early, it's like the volume of it, you end up with a lot of brain is still developing.

I got to like, I want to look this up. I want to look up the studies and compare them because sometimes they'll take results and they'll spin it. Yeah, because okay, is it, are they more likely because their brains are developing and they're tackling, or is it just because they've just been tackling for more time? Because I would, because you're saying,

okay, maybe the brain is more vulnerable when they're younger, but the likelihood that they get hit by a hit that would really do any damage is, correct. You gotta be much lower. Correct. Yeah, those hits aren't very substantive. Yeah.

High school kid, high school kid who's at that, about that age is starting to be taught to go take the guy off. Also, I'll make this case right here that a younger brain is far more plastic in the sense of its ability to adapt than an adult brain. So like if you're a little kid

and you're being your head real hard, I would think that you'd have the ability to adapt and versus an adult where adults have injuries and then their slurred speech or whatever. Yeah, I'd be curious to see that because most of what I've seen promoted is the fact that it's the amount of time and the amount of actual contact collisions. So it's not even necessarily head trauma as it's actual physical collisions that cause

your brain to slosh and hit the front. You know what's unpopular about that? Is that soccer? Oh yeah. Soccer. Lots of concussions soccer lots of, uh, yeah, lots of concussions and nobody brings up soccer, but studies show that soccer. Yeah, because of heading the ball. Yeah. So they're trying to change it so that, which is bumping into other

players. And at a young age, I would think that's, that's far more likely a kid who's, you know, 9, 10 years old, you know, someone who kicks a ball hard and then you head it, I would think is far more risky or dangerous than the, you know, nine year old kids that are hitting each other with pads on. Like if you've ever watched, you know, pop-orn or football and you see two kids going at it. Yeah, yeah, it's, I mean, it's like they're wearing these padded sumo suits. Yeah, and that's not to say there hasn't been cases

where something has potentially happened or that freak accident when it's just time just right. It's just, I don't like scare mongering or as Adam would say mongoling. Mongoling? Sounds better with an L mongoling. I don't like scare mongering like this because they're trying to make a good point

but because they're doing it in a way that is, that's, I believe to be ineffective, it's gonna backfire. Right. Because I could use the same, I could do the same thing and say, children who play sports between the ages of seven to 14 or 10 times more likely to go paralyzed.

Because why? Because you're moving. And you might hurt yourself. No, I know it's a tricky thing because you get what, 30 seconds, how are you gonna get somebody's attention? Well, you're not, you're not far from this being a serious decision for you, right? I mean, your boys, your boys are getting to that age where Pop Warner football will be coming, right?

Yeah, and that's why I've already started with Flag Football because I do feel that they get a lot out of the gameplay of it learning where everybody should be. You get a lot of that going into high school, which I think is enough. They don't need to tackle right now. That's a skill that can develop later when their body is a little more formed, I think. But I'm not in top order. Did you do the top order? No, I did. I didn't play it so I was freshman in high school.

Oh, really? Okay. If your boys want to play high school football, you're cool. I mean, yes, but at the same time, I'm still paying attention to the science and the research and, you know, maybe the best techniques or maybe we change the technique of them tackling, you know, I don't know. Well, that's already happening. You see that in the NFL. I mean, we're, it's good. And a lot of people can't stand it that are fans and consumers on all the flags and but I mean They're obviously the NFL is trying to do something to counter this right? I was just reading in our people this was actually a while ago that there's this new

Helmet technology that they're researching. I guess there's this material that somebody developed that reduces the impact From a hit significantly in the NFL's kind of investigating scene. This is something that they want to know. I mean, they always are. I mean, every couple of years that they do a whole clean out the old helmets, I mean, that was the big thing with Antonio Brown. Yeah. Right?

Why Antonio Brown, his whole ordeal was he wanted to play with his original helmet, which is like a seven-year-old technology or nine-year-old technology. And they were in a cell said, no, you can't. which is like a seven year old technology or nine year old technology and they, they, in a fell said, no, you can't. Yeah, I've actually seen some cool things like with sensors in the helmet where they can monitor just like a HRV where they can monitor the amount of impact you've had throughout the week. That's cool. And so then they can sort of adjust that based off of practices.

So it's like, let's do hitting drills, let's back off hitting drills, you know, or whatever it is. But yeah, dude, again, there's risk in each sport and there's risks in physical things that you're gonna pursue. And so you just gotta kind of weigh them out and see whether or not it's worth it. Meanwhile in Russia, they have MMA with swords and armor or just like slap, for no reason.

Yeah, have you guys seen, by the way, I've seen the slap ones, which is funny. They literally just stand there and they... They just take it like... To knock the other guy out. Talk about head trauma. But then they actually have MMA fights where they're wearing full armor, shields and swords.

Yeah, then you just see... Three swords. Did you see that? We have platforms. So they have the shield swords and then they can jump up on a platform and then fight on top of platform, jump off onto people. Dude, I saw one fight where the guy gets hit

with a sword on the side of his metal helmet, gets knocked down, the guy gets on top of him and just starts blasting him with a shield. I was like, this is in Russia. Yeah, they're like, you pussy. Yeah, meanwhile over here, like, don't play football. I saw some crazy news. Did you guys see the article that I sent over about Coca-Cola?

No, oh, did I? Oh, wait, it was a membership that the president said. Oh, wait a minute. I sent it over late last night. Was it a subscription? Yeah, it was a subscription month. $10 a month for Coca-Cola. Well, you got to pull this up.

Wait, what is that in tail? Yeah, what is that? Well, I'm assuming that it's, I didn't show, or I couldn't find anywhere, exactly what you get with that. I'm sure we could look it up and figure it out. Yeah, that makes a big difference. Well, why?

I mean, don't you think it's gonna be unlimited? Unlimited Coca-Cola for $10. Yeah. Everybody gets diabetes. In America, they go bankrupt. You think so? You have free refills when you go to McDonald's or you don't live at McDonald's.

I don't that cannot see. Let's see. Yeah, let's look at the details here. Doug, what does that even mean? Maybe read that and let us know what that looks like or whatever. Let's see the company. I mean, it's our stock price has already jumped from because of this. Oh, yeah.

I mean, they released some other flavors and some things like that that they attribute to exclusive access to all new, but tell me flavors. Tell me how, I mean, it's going to be a good deal, right? You don't do $10 subscription fee and it's just like anything else. They've already probably figured the math out with the average consumer. Oh, okay. So it's the insider's club and then what they do is they send you a box. They send you new flavors and stuff every month. That's what it is

Yeah, that's what it looks like so I'm scanning the article looks like they you get it you get a box and every month How much how much is in the box? So that's what I'm what I'm at I guarantee it's you're gonna win right? It's gonna be I don't think it's as much of a value of a volume thing It seems like this is more of a value of like a you get to try new cool flavors every month. I bet it's both. You think so? I bet it's but of course. I mean, they're not losing. Okay. If the first 100, oh, there you go. See the first 1000 insiders will get an exclusive first taste of some 20 plus new beverages. That's what it is. No, that's just the first 1000 people to sign up for. That's the incentive to get you going right away.

A description, but yeah, what is the actual subscription? I think that's what we're trying to dig at. Yeah, if they do that limited, bro, they go bankrupt. Yeah, I know people, dude, I've trained, I'm sure you guys have to. I've trained people. My brother back in the day. That drink, they wake up in the morning, Coke. Yeah, another one for lunch, another one on their break. Well That drink, they wake up in the morning, Coke,

another one for lunch, another one on their break. Well, do you remember double goleps at 7-11? Like my brother used to take those down, like on our way to church. It's like a leader of... There it is right there, Doug. What does it say? Shoppers have the option to pay for the limited edition boxes

for $10 per month or pre-pay for all six months and save $10 for a total of $50 up front. Yeah, so just limited edition boxes. Yeah, no way they're gonna do it. I'm telling you, that would go bankrupt. The way people drink soda in this country, people start taking baths and it shit, you know what I mean? Well, I mean, there has to be some research on.

Watch your car. On what the of all like Coca-Cola consumers where the threshold is. There's always going to be outliers, right? There's always going to be somebody like you said that literally would bathe in it. Okay. Baptized Kyle. But I would actually think that there is a larger majority that, you know, drinks Coca-Cola once a day or whatever. And if you do the math on, okay, we just got to figure out where that sweet spot is. Yeah, we're gonna lose money on Timmy,

who bays in Coca-Cola. But we're gonna make it to the money on all that. And all that. And all that. And all that. And all that. And all that. And all that.

And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. And all that. use the water to wash the car. I'm about use the coke. Well, I wonder how much so the how many can or how many cans or how many

leaders are in a in the box, is it say Doug? It's it's probably just exclusivity like here's your yeah, so here's the details on this. So starting in January insiders, which are these people who subscribe, I guess will receive monthly shipments of beverages which can include anything from AHA flavored sparkling water to Coke energy for six months. They'll also include other surprises, although the company didn't specify what those might be. Surprise, surprise. We are old formula with Coke. The fifth month.

The fifth month comes with insulin. Oh, it's month five. It's about time for your insulin. You know, what else I was reading last night is GNC is projected to close 900 stores. Oh, the supplement company? Yes, it's about time. Well, it was only a matter of time, right?

Imagine all the people, remember at 1.2, I talked about potentially working with a supplement shop, a shop that actually was in location over off the Bernal over by the golds over there. Buddy of mine actually bought it from somebody else. Max Muscle. No, it's not Max Muscle. Okay, it's just,

it's just, and it's bought again by somebody else. It's a new to shop, right? I can't think of his name right now. Supplement stores are not a good investment. No, not now. Not now. I mean, they were a cash cow. They were a cash cow at one point.

Especially the location for this right next to a gym. That's like the name. I almost bought one. When I went before I opened up my personal training studio, what I wanted to do was open up a supplement store. But what stopped me was I was buying my supplements on bodybuilding.com at the time. And I would see that online, you could get way better price

is a way more variety. And then Amazon started blowing, I thought, this is no way people are gonna buy supplements at the supplement store. There's no way. It's all retail is suffering. And the margins are shit, they're not good. Supplement markets got so competitive

that unless you come out with a new product that nobody has, pre-workout supplements used to have great margins with that market first came out. Now the margins are bad. Protein powder is the worst margins of all. Terrible. When they first came out when designer way, it was designer way that really popularized way protein.

When that came out, it was like the, you know the tube, it looks like a cardboard tube, like the smaller serving, what is that 12 ounce or whatever. That was almost 50 bucks. Back in, I wanna say 1998, I would say, I would buy that for like 48 bucks way protein. That's when I was packaging it.

Cause nobody had, I worked in a mixing factory. So you're trying to say that I probably had some protein that you, for sure. And I mixed scooped it all the So you're trying to say that I probably had some protein that you absolutely, for sure. And I mixed scooped all the time on accident, you know what I'm saying? Yeah, there was no regulation. That's what, I mean, that was like really my first introduction to like how,

did you just like have a little bit for yourself? Like, well, you know what I mean? Oh yeah, the kid, come on, the kids, we always, oh, missing bag or barrel. Oh my God, come on. I mean, mean your massive factory There's probably 30 of us on an assembly line and I mean, that was a one of Kind of what a crazy job. I remember working in the hopper

So we were you would be up so you get these to the hopper. Yeah You'd have the Like three-ton bags that they would take a crane and it was just full of The mixing powder and there would be two of them and they run down this funnel and my job if I was running the hopper that day Everybody would rotate right like you wanted the hopper job because you you could you you're upstairs by yourself in this Close room with this big giant bag of protein and you would you would fall asleep on the bags. And you wouldn't wake up until you hear this, guck, guck, guck, hopper. People y'all want you because they, because you got caught, you know, you got stuck a little bit. But for the most part, if you get it going,

right, it'll just feed down to the assembly line. Oh, yeah. So, and then was it one of those jobs I had to get up at four o'clock in the morning to be there. And, and you would, we'd all like, you know, Rochampo for who gets to be the, in the hopper because you knew that you could go to sleep for a couple hours, you know, and every once in a while someone would bang on the thing and then you wake up and they'd all get up, you jump up and you shake the bag a little bit,

get it going again. Dude, they used to throw away away, away away. They used to throw it away. That was considered the waste or whatever. And then they figured out that way protein is a great, it mixes easily. Of course, it gets a good source of protein. So the first ones to really market that made out like bandits

because it's cheap. Way is cheap to buy, but then you could sell it expensively as a protein powder. Now the margin now are garbage. Now way protein is, you're not gonna make shit off of way protein. Well, I don't even know. Don't you think that's why the whole collagen thing got really big too

was because that was another waste that people were kind of. Collagen was garbage. Yeah. When I was working out. Sneated a rebrand. Oh yeah, it was exactly what happened. In fact, they got called out. Back then, I, do you remember the American body building?

I'm sure they still saw. A-B-B-S. Yeah, the drinks that would be behind the counter at the gym I mean, that's what speed stack. Oh speed stack. Yeah, so so when I was a kid. I thought those were magic I was like oh fuck it. I'll talk about it. Do you drink those and I'm gonna fucking blow up So I'm 16 years old. I start working out the 24 fitness and I'm they have the thing the counter I had a job remember the fake recovery ones, bro. What do you mean? Do I remember? What do you mean?

I would start, I would start my workout with blue thunder. That was the name of it. Yeah, I remember. Do you know why I like blue thunder? Because I would ask the girl behind the desk. Blue raspberry taste. No, I'd say can you, they all garbage. I don't care what they flavor what's terrible.

I'd say let me see. I'd say let me see the Bob, you know, remember this is, I'm still me. So I'm 16 year old me, right? So like let me look at the ingredients. Like I knew it was looking at, I'd look at the bottle and it just had the most stuff. Well, this has everything. It just threw it all in there. I was like, this is the best, the best.

So I do blue thunder before my workout and then after my workout, I did, I think it was a Meeno 3550 or something like that. And all it was was collagen protein in whatever mix or whatever artificially sweetened, and it would get all the leftovers. Oh, it was terrible. One time my cousin and I worked out hell hard because that's what we thought we were supposed to do. We'd spent I think it was like two and a half hours at the gym. We drank. That might have been the

first time I had a speed stack. So we went we worked out for two and a half hours pounded one of those went back to his house and he threw up because it was because of all the drinks that we had. Oh, yeah. Oh? Oh yeah. Oh so great. I was speaking of supplements. So you guys are familiar with CLA. Conjugated Linoleic acid. Yeah. We were selling those back in twig part. You guys are too. Yeah. It was part of the st- there was a

uh, yeah. Anabolic stack from uh, evil gin or ergogen, not evil gin. That's the brand out. Yeah. Urgogen that we used to sell and CLA, Malthoxybolic, DHEA. Oh my God, that's right. Criatine, can I remember all of them? I know there was, it was seven. I used to, and I used to retail for like $380

and I put everybody on top. It was so, that's so bad. 15-year-old calcium or so bad. I mean, I was taking it too. I believed, you know what I'm saying? I gave myself that. I gave myself that. I gave myself that.

I was just a dirty fucking salesman. Like, I was taking it all myself too. Oh, oh, you believed the dream. We were drinking the Kool-Aid, you know what I'm saying? But anyway, so CLA is a type of fat that when people, they've shown in animal studies, when animals consume it versus other types of fat, they get leaner and they build more muscle.

Human studies show a similar, a less dramatic but similar effect. So when people eat more conjugated linoleic acid and all calories are equal, so you get two groups of people both eating same calories, both exercising, this group eats more CLA, this other group eats more other types of fats. The CLA group tends to be leaner and have more muscle.

So supplement companies jump on board, right? They start selling CLA products, CLA capsules. The problem with that is that CLA, it's not all the same. CLA, there's different types of CLA, and some types of it can cause more inflammatory type issues in people. So they were doing studies where people were supplementing with CLA capsules and they found that doing so increased liver enzymes and inflammation of the body.

But when people eat foods that are high in CLA, natural forms of CLA, that they actually that doesn't happen and they get the health effects. I looked it up. The CLA that's found in meat and dairy. So healthy in particular grass fed meat, grass fed meat has way more CLA than grain fed meat does. 75 to 90% of it consists of the forms of CLA that are good for you. The CLA that's found in supplements as much as 50% are coming from the forms that are inflammatory. So just goes to show you. Now is this all part of the same conversation when we talk about how it changes the fatty acid profile and now there's more. There's more. There's also moral mega three fatty acids in great, excuse me, grass fed meat.

So grass fed meat, when people say there's no difference, you know, there is a difference. It's not huge. Like if you're just seeing one steak find, but if you read meat on a regular basis, weekly, or like I eat it, or five days a week. Or you eat a lot of high inflammatory foods already and then you're piling that on top of it. That's not, it's not ideal.

Right, then you want grass fed red meat because it's way higher in the good form of CLA, it's higher in omega-3 fatty acids. It's just a healthier piece of meat, so it does make a difference. Speaking of that, you just reminded me, so my last Q&A did on Instagram, somebody messaged or asked a question about butcher box

and said that he heard that they are grass fed grain finished and I said, I've he heard that they are grass fed grain finished. And I said, I've never heard that. And then I tagged butcher box and asked, could you guys address that? And they actually have a whole section on their website and he sent the link over to me and said, absolutely not. If part of it's saying that they are free range grass fed

their entire life. There's no grain whatsoever ever fed to any of those cows. Yeah, great. Grass fed grain finished is almost the same as grain fed the whole life. So what they'll do is they'll feed them grass and then for the last part of the life they'll feed them grains so that the meat tastes. Fatten them up a bit. Yeah, yeah, yeah, no, no, but your box is 100% grass fed all the way all the way through.

And you know, look, here's a deal. You can take. They're also, they're also too, like, if you're somebody who believes that it changes the way you treat them, like they're free range, they also get shelter, they get shelter, they get shelter and bad weather. Like, so they, I mean, the,

it's better for the environment, right? Because of the way that the animals feed and fertilize the ground, they produce less waste. It's just a better environment because of the way that the animals feed and fertilize the ground. They produce less waste. It's just a better, it's a better, if you're gonna eat meat, it's the best way to do it by far. Absolutely. So I'll tell you guys about the other day, we have this community sort of dinner that we do for every

Christmas and every holiday. Like all the homeowners kind of come together and I sent a picture and it was like all like silver hair out there. Oh you did. I was like, we were like the youngest family that were there. Is this the neighborhood? Yeah, it's a neighborhood. So the whole neighborhood comes and they provide us with dinner.

It's really a nice thing. But it's kind of a funny thing because like my mom is really into this where she's, I've told you guys before she's really into costumes and used to make me wear like, for instance, for St. Patrick's Day, I was the only kid that's ever been a leprechaun at school. And like, I thought that was normal. Yeah. You went to school, your mom dressed up as a leprechaun. Yeah, nobody else was like, nobody else told me, you know, I just showed up and I'm like, hey, nobody's there.

He's great where you in. I was in probably, third grade, right? Yeah, third grade. I school. And it was funny because like all these other like teachers were trying to, yeah dude, they were, no, they loved it. Like the other teachers were pulling me in their class

and like I did this little Irish jig and I thought, yes, yes, dude. You're so embarrassing. But anyway, I get to relive that now because like my two kids like have to deal with her craziness. So she makes them dress up. Yeah, so they had to dress up as elves,

you know, going to the stick and they hated it. You know, I'm like, you have to do it. I did it. Like, so I'm like watching them squirm, like, you know, handing out raffle tickets and all these stuff to people coming in. Oh my God, dude. And so like me and Courtney are dying,

because they're just like begrudgingly, you know, up there. But then they start getting into it and liking it. And she's dressed up as like, you know, Mrs. Clause or whatever. Your mom? Yes. No way. So there was another funny moment.

So we get through dinner and we do in the raffle. And we're, like, they're calling out numbers. And so my two boys are calling back and forth which numbers and Ethan, he calls out six, six, six. And then everybody starts laughing and everything. This is like a Christian community thing and whatever. He had no idea what that meant.

And like later on he's asking me, he's just like, Dad, what, what, so what is that? You know, I'm just like, that's the sign of the beast. It's the devil, you know, it's the dark one. You know, apparently I haven't covered that yet in Sunday schools. I did educate him on that.

You're giving them like some, some heavy metal. Yeah, you're listening to this. You gave it to an evil, you know, no. That's a lot of you. Well speaking of giveaways dude, Jason Phillips and his NCI certification. Oh, what's he, what they're doing? What's he hookin' up this month?

I know he's hookin' up something else. Doug wrote it down, Doug, if you could scroll for me so I can read because he's given, okay here you go, check this out. So it's the thyroid masterclass, it's a thyroid masterclass, that's valued at $600. So that's being given away, he's given that away to people who listen to mine pump.

For free. Yeah, no, it's dope. And on top of that, he's gonna be choosing 10 winners to get a $500 gift card to apply to either their level one or level two hormone or mindset course, and then they notify people via text. He's going all in with these giveaways with people, and I think it's worked out well

because we did the other one. What was it, the gut health one? You got help? Huge response. I think you had thousands of people that popped in there to get that. I like it, I like that he's doing it that way. No, I'm getting tagged and people DM him

and me afterwards about how awesome that is. So what's cool is that, I mean, that would cost somebody 600 bucks to do that. And just being a mind-pumpliss, you're getting access to that for free. Like if you're a trainer and you're listening and you're not taking advantage of free education like this, especially, and I really, what I really like about

Jason's courses is, you know, because he's been a long-time trainer, he's like where we come from where, you know, not to, you know, I know we harp on academia sometimes, but one of the harps on academia is that it is, it's just the purely science-based information with not a lot of application behind it. It's like, you're the science. How do I do this?

Right, it's like, okay, great, I understand the science now, but what do I do when someone asks me this? Or how do I handle that? Or what are the first steps I should take when I run into the scenario? And a lot of the stuff that he talks about is real world application, and how to take that science and information, and then how do you deal with it

with a real client. And so anybody that I've met or talked to on Instagram or Facebook, or whatever that is, a trainer, and you're not taking advantage of this partnership that we have with NCI right now. I just... Well, thyroid is something very interesting to learn about.

There seems to be a rise in people with thyroid autoimmune type issues. Is it considered an autoimmune? When you have like Hashimoto's or antibodies? Yes. Okay, so some of them are considered autoimmune and some of them. Often, often. So them are considered autoimmune and some of them often, often. So if you have normal thyroid and then you get older

and all of a sudden your thyroid isn't working well or you have thyroid hormone, but you have symptoms of low thyroid, it could be that your body's developed autoimmunity. And there's different ways to test for that. I'm not a doctor, so this is something you wanna go see your doctor about, but as a trainer, I think it might be important

to be able to identify potential symptoms and know where to direct people. You know what I mean? I mean, when I think back to, and this is, if it's on the rise, I mean, I think just two decades ago when I was training clients, it was, you know, this is common.

Thyroid conditions was really common. In fact, I remember that being hit with that as a trainer early on, I've been like, fuck, what do I do here? It was the most common thing you can do. You can do that all the time. Yeah. The most common thing to be medicated for. But it's important as a trainer to identify symptoms and then point, you're not the doctor,

right? You're not the one that's going to diagnose and you shouldn't. But it's good to know these things so that you can say, hey, you know what? I don't want to get this checked out. Yeah, let's go get this checked out and see what your doctor says. Yes. And then now, how is he, is now, is any collecting phone numbers in order to do that? Like, how does that, I know he was doing something different to it now. If you leave your phone number, you'll get taxed and that's the only way you can get the, the potential $500 gift card.

And that's on our link. That's on the link that work. Yeah, what we said in the beginning of the episode. Okay. Anyway, cool study. Cool study, but also not cool study. So I'll tell you guys why I think you guys know why Study, yes studies showed they compared rest periods and

Compared rest periods for which one built the most must here we go. Okay, here we go the study showed What do you guys think what what what rest period? 90 seconds. Yeah, 90 seconds. It was the it was a two-minute period, 90 seconds. Bill the muscle. 90 seconds. It was the two minute. Okay. Two minutes close.

Yeah, she got it close. Two minute rest periods, two to three minute rest periods, built the most muscle in comparison and head to head. Which, there's nothing wrong with that. It's actually very true. But here's why I don't like that because that's true, but it's not always true. It's not true forever. It's not true after six months.

Yeah. It's a real easy generic way to say that. Like, it's not true after six months. Yeah. It's a real easy generic way to say that. It's not true after six months. If you follow that for six months consistently and you don't move out of that rest period, then it no longer becomes the best. And in fact, almost anything else now becomes better.

You could go to shorter rest periods and I would be willing to bet you will not, I know you will build more muscle. You go to longer rest periods and increase your weight and intensity and you'll also build muscle. It's like we say talk about all the time with everything else. The body doesn't take, and it only,

see studies like this used to confuse me because as an early trainer, early fitness fanatic, I would read a study that said something like this. Me too. And I'd be like, oh, that's the rest. I'm gonna rest two minutes. This is what everybody's doing now. Yes, and I remember the first time,

the first time I messed with respirators, because I would always do long respirators, because that's what I read. The studies even back then showed this, by the way. This isn't like new information. It's just a new study. And I remember the first time I read about supersets and the pump and I said, you know,

let me give this a shot and see what happens. And I built muscle. I was like, what the hell? I thought I had to rest a long, long No, it's the novelty makes a big difference. Now, if you measure head-to-head and you do a short study for three months or whatever, of course, eight to twelve wraps, you know, long rest periods, build the most muscle. But if you plan on working out for longer than a few months, you better start messing around with different rest periods because... Well, you know why this is so hard to counter, too, is because somebody reads something like that

or gets told from a trainer or finds learns and then they start to apply it themselves. They like you see incredible results. And so try telling somebody, it's just like how many times have you tried to tell a client that, it doesn't matter to them. They're like, I already seen the results. It doesn't matter what you're gonna try and tell me I should do.

I know that when I started resting this, this rest period, or I started lifting this mini reps or training this way, I saw the best results I've ever seen, and it's really hard to get them to look beyond that and go like, yeah, well, that's because you weren't doing X, Y, and Z. Now, it's like the nutrition thing too. I just did an interview of talking about this where we get so caught up in these camps and diets

and philosophies and ideologies of training and you go, we switch over to them whether it be vegan, carnivore, it doesn't matter, right? And you switch over to it and you see these phenomenal results. And we stay there and we attribute it to the diet or we attribute it to the rest period or we attribute it to the CrossFit or the Ornth theory or the new training regimen that I'm following right now. And it's it's not of that. It's not it itself. It's what you weren't doing before, what you're doing now. That's what's giving you all the great results

and when you understand physiology Those will be sooner or later begin to diminish and it's important that you move move out and around Totally totally along those lines another study came out about training to failure and they compared groups of men One group went to muscular failure the other group stopped before muscular failure. And again, another study shows that not trained to failure produces better long term results. People just build more muscle, long term, when they're not going to that extreme level

of intensity all the time. But again, with this study, failure training probably has a place just intermittently, especially if it's novel. If you never trained a failure, a few sets here and there to failure, it will probably give you some. Now, when you were reading these studies, are you also diving into what the group looks like, how big the group was, how many weeks or months they're actually following it? Yeah, I look at all that. I do. And most of these studies, on fitness, here's a thing with fitness studies, they're pretty biased.

They tend to be done on college aged men. They tend to be done on untrained college aged men. And their studies are typically smaller groups and for relatively shorter periods. And the reason for this is it's hard to get other people to be in studies. You know, it's usually college aged men who want to make a little money being in study, so they'll sign up for something like that.

So you're totally right now. That's what I love about those Russian studies, which they go off on the elite athletes and they follow them for years and then show their progress. And they definitely concluded that same fact that intermittently maybe they reach that max effort, but the less frequently that they tap that, the better.

Yeah, the communist studies, where they force people to follow. Where they kidnap people's kids. I mean, how much more effective that is than voluntary, right? We controlled everything. We were locked in the cage. You're not going to refute that.

That's crazy. Crazy. Anyway, one last thing, I thought this was fascinating. Red some studies on light and how it affects our sleep. And we've talked about things like blue light and green light and all that stuff. At the end of the day, this is important to communicate. At the end of the day, it's the most impactful thing

on your sleep is the brightness of your light. So even though you may be blocking blue light or doing certain things, if you're in a room that's bright and the TV is bright, the brightness of the light is sending the loudest signal to your brain. So at the end of the day, it's important that, sure you worry blue blockers a lot of stuff, I still think people should dim or turn the lights off,

use Himalayan salt lamps like I've been doing. That will make the biggest difference. Why does it seem like duh? Totally right? Super obvious. Just be dark. Yeah, just like turn the lights down a bit. But even if you have a bright TV on and like,

you'd say a blacked out room and you have your blue blockers on, you're definitely filtering a lot of that high blue light. It's just bright. It's just bright. It's just bright. It's just bright. It's just bright. It's just bright. It's just bright. It's just bright. It's just bright. It's just bright. It's just bright. It's just bright.

It's just bright. It's just bright. It's just bright. It's just bright. It's just bright. It's just bright. It's just bright. It's just bright.

It's just bright. It's just bright. It's just bright. It's just bright. It's just bright. It's just bright. It's just bright. It's just bright. It's just bright. It do. You can actually take your TV and make it less bright. Now, for some people that might affect their movie experience,

totally get that. But if you're gonna do this on a regular basis, it's probably a good idea to dim that. Well, you can set your phone like that too. I set my phone like that. As soon as it hits seven o'clock, my phone switches over to like the really, like almost hard to see.

It does it. Yeah, yeah, You can change the, and you can also switch the background of white. So right now everybody has like a like when you're tech to black, so I switch mine goes to black and then the brightness of the screen actually goes all the way down to the lowest after seven. But it's crazy what darkness does.

I mean, go in the room, that's pitch black, sit in there for 30 minutes to 40 minutes and try not to fall asleep. It works on everybody. Yeah. No, I even noticed, like, so we've been kind of doing this, it's winter time, it's my favorite time to have fires, obviously, so I'll go downstairs, our bottom floors with the fireplace is there's no TV,

we don't have any really, we have one lamp that we normally have off in that room, so it stays relatively dark. And, man, I, just going down and sitting in like looking at the fire, like and talking to Katrina for like 30 minutes to an hour before bed. Boy, I can settles me way down. Night and day difference than that, then watching our

favorite show and then going straight to bed. And to your point, even wearing blue blockers, yes, it's better than not when I'm doing that. But it, doing something like that, more organic, I guess you would say, that's sitting down and while there's looking at a fire and the dark with her, still. I had to regulate with my oldest,

he would read all the time, like even when I'd take him and put him down to sleep, he would turn his little lamp on and kept reading, but then he would wake up, the middle night kept coming upstairs and I'm like, wow, what's going on? And then I found out later, like he kept reading with his light and that was interrupting,

you know, his whole cadence of like going to bed and like going falling asleep easier. And so you started cutting that out. And then like, of course, just like magic. Like he's sleeping through the night. It could be worse, could be doing drugs or something. Yeah, I know. Kind of cool at your kid fucking. True. It sticks up in the middle of the night. It could be worse, could be doing drugs or something. Yeah, I know, kind of cool at your kid fucking still.

It sticks up in the middle of the night. Yeah, it's geez. He's like, red all the Harry Potter's now, so. This quas brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested, certified, organic superfoods to help give your health

the performance the added edge. Try Organify totally risk-free for 60 days by going to Organify.com. That's O-R-G-A-N-I-F-I.com. And use a coupon code MindPump for 20% off at checkout. First question is from Kerry Jordan S. What is your favorite way to develop forearms? This video you did on our YouTube channel. The one everybody may follow me about?

Yes, I will be the first to admit I did not foresee the traction that that video would get. I remember you brought it up one time. That's a joke, forearm training. Like, yeah, I was like, really dude. He's like, no, a lot of people ask that. I'm like, all right, whatever it did. And it's one of the most viral videos that we have.

And it's interesting. I didn't think that was such a pain point for a lot of people. I think there's a combination of things. One, it is a pain point for people who have skinny forearms. And think about it. It's not popularized, but the reality is if you're wearing a short sleeve shirt

with showing us your forearms, and if they're muscular, you can tell, and it does kind of command a little bit of presence. It's something that, in fact, when women are pulled body parts that they like most and men, hands and forearms, when it's given as an option, tends to be one of the top things.

Are these like baby boomer ladies, though? You know, like a puppy. So, like baby boomer ladies though, you know? And puppy. No, it's like time I knew forums were popping. No, no, no, this is, I think this is a evolutionary thing. I can't confirm that. I've seen arms in general put in there, but I've never seen four arms.

Ask a woman, a man who rolled up. I mean, I'm not gonna argue that much because you already won this argument. And the thing when fucking viral, there's your litmus test. But the other thing that I think is combination is there's not a lot out there. There's not a lot of information out there on how to train your forums. Unless you're like an arm wrestler or your rock climber.

Nobody thinks about it. But it's something that a lot of people ask. And this is funny because this is literally the fifth question on the meme of forums. As we were scrolling through picking questions, there was five of people asking for them. So people want to know. And to your point too, it's dual, right? There's the aesthetic side that people probably want to have nice looking forums, but it's also probably one of the number one limiting factors for people that are trying to strengthen

like it. When you are trying to work on your deadlift, I mean, it's my limiting factor right now. Like I've been trying not to use my straps and trying to do a double overhand right now. And I'm frustrated. It's frustrating for me because it's not my legs, glutes, hamstrings, and back that are giving out. It's my forearm. So I can definitely pull the weight up. No problem getting it off with my back strength. I have a hard time with holding the weight. I got really into forearm training when I stopped using wrist straps and I realized just how weak my grip was in comparison to my back.

So I started to read, I found books and magazines for arm wrestlers are huge into forearm training. Of all the athletes that are out there, besides maybe rock climbers, arm wrestlers probably have the best, I would say forearm training. Then when I did Jiu-Jitsu in Judo, I also found that was real important because of so much grip involved. Yeah, grabbing.

Yeah, with the G. So here, you can break down forearm training into a few different categories. One is the static type of training, the isometric hold. Now isometric training, I think, is important for the whole body, but it's especially important for your forearms because much of the work that you're going to be doing with your forearms involves holding something.

So more than any other body part that I can think of, your forearms and your grip require static strength because you're holding on, and it's not that you're not opening and closing your grip as much as you are just Closing grip and then holding so static training in my opinion should play a major role in your forearm training So what are some things you could do for for static? Well you a forearm walk is phenomenal Excuse me a farmer walk is phenomenal hold to heavy dumbbells or a trap bar walk for distance Keep a tight grip. Don't go to failure. Bottoms up kettlebell press, but not even press, but just a hold and a walk with that is very,

very good for training the formula. Yes, and static, it's all static. Static-wise. Yes, and don't train to failure. So I think a lot of people when they train their forearms, they'll hold on to something until they can't anymore, they'll drop it. Every once in a while that's fine, but failure training, just like with the rest of the body, is less effective than going to almost failure.

So I recommend if you're gonna do a farmer walk, do it, when you feel like, oh shit, if I walk another five more steps, I'm gonna drop this, that's when you stop. Don't wait until you drop the weight. The other thing you wanna consider with static training for the forearms is static training, although there's a general effect, most of this strength is in the position that you're training your forearms is static training, although there's a general effect, most of this strength is

in the position that you're training your forearms in hand. So what I mean by that is if you get really good at holding onto a barbell, that's the circumference that your hand and forearm get strong as that. Once you go wider or skinnier than that, you may actually lose strength. So what I recommend is do static training on different sized grips. So a couple ways you do that is with either a bar, you can wrap towels around the bar to make it really thick. So now your hand has to open up even more, train that static grip. You could do a pinch

grip where you're pinching your fingers together like you're holding when you're holding a weight plate. You can also focus on each individual finger with different types of plates. So those are the ways I love doing static training. And I'll do just like farmers walks, or hanging around. Those fat grips are, I mean, a cheap purchase if you're somebody who's really chasing after forum strength and that's a tool that you can use

to your point of using different. But I, I mean, at the end of the day, if you're doing it to get better at your deadlift, which you'll be using a regular bar, it's probably best you get strong holding the bar, really heavy and do most of your stuff that. But the carryover of training and different. Right, right, right.

So conferences really is amazing. Going through that rice bucket, those drills in OCR and we were filming that, I was like, wow, man, that was like substantial when I felt my forearms and hands and grip and strength in general. That's great. That's phenomenal for stamina and for mobility, but let's say you want to build mass. Let's say you want to build size in your forearms.

Right, anyway. Trade them like any other body part, full range of motion. Your forearm muscles flex your hands, that means they bring your hand down. They also extend where they bring your hand up. So those are the two main motions of the muscles of the forearm. But they also bend laterally. It's a shorter range of motion, but there are muscles that flex your wrist towards your thumb and then towards your pinky.

So you do those wrist curls at all, like with the barbell? I used to. Yeah. And my favorite one was a behind the back barbell wrist curl. This is where you hold the barbell behind your back arm just straight. Then I'm gonna roll down your fingers. You let it roll down a little bit,

grip it and then roll it all the way up. And then my favorite exercise for the top of the forearms is a reverse curl. This is where you grab. And if you want to really hit forearms, go thumbless. So you're gripping it without your thumb. Like super. And yeah, and you're doing, I got really good to the point where I could curl as much reverse as I could with a...

I love that old school rope where you would sort of roll up like weight from the ground, I used to do that all the time. Now, the cool thing about forearms is once you start to train them, they respond really well in most people. And I think this is because most people don't train them directly.

But once you start to train them, they do a great job. If you don't train your forearms now, do not jump into a full on routine right out the gates because we'll end up having to give yourself tennis elbow where you have pain at the top and bottom of your elbow from over training the forearms. I suggest start out with once a week, some forearm training spend about five to 10 minutes, maybe 15 minutes on training your forearms. Once that gets easy, two days a week, once that's it gets easy. Three days a week, three days a week, spending five doing like a few sets

for your forums is plenty. You know what, you may have to make a forum mod just because of how much we get this. Oh, that'd be fun. And that's one of the groups that we didn't do, huh, Doug? Yeah. And I didn't think about that how much we get, we get questions around this. It would be worth actually putting that together. There's awesome tools too for forearm training

that you'll find in arm wrestling circles. Like there's this one where it's a fat metal grip, and then it's got a chain and you can attach weights to the bottom, and then the grip rolls. So you have to, it's basically a static hold. I think, a juji move who sells that, doesn't he? He might have that. I think he does.

So you stand up and hold it and you have to grip it and then the roller makes it more difficult. Here's a great exercise. I love this one. Get yourself a short barbell and you can eventually attach weight to one end. So it's just one end, one ended barbell or just use a metal bar, hold it at arm's length

and then do lateral flexion of the forearm. So it's like out at one end or whatever. That one's also phenomenal. Next question is from Miss Brooklyn 11. Is there an optimal way to program trigger sessions? For example, should we do similar exercises and accessory movements to the big lifts we did during our heavy session the day before? I'm glad whoever picked this, I'm glad you picked it because I think probably one of the most popular things that I get in my DMs is related to the trigger sessions. And I think maybe it's been a while since we've kind of gone over the philosophy behind them. I mean, this is really

Sal's baby when he created Maps and Obolic. he included these trigger sessions, which I think are absolutely brilliant. It was another one of the things that I remember when I was reading the program when he sent over that I really started to understand the benefits of like active recovery and frequency. And so programming it in like that is really smart. Now, I do think that a lot of people kind of misunderstand them and the most common mistake I see with our people that are following our programs is too much intensity with them and they're really not designed that way, right?

They're designed more like just a frequency builder and in active recovery. I try to explain people. So I came up with the trigger session concept and the reason why I'm explaining how I came up with it is it'll help you understand how to use them properly, right? I came up with this concept after observing the blue collar workers of my family. So I come from a blue collar family. My dad was a tile setter and a stone worker. I had uncles that were in construction.

I had aunts and uncles who were male carriers, plumbers, mechanics. And I noticed that, and remember I've been into training since I was 14. So I'd always notice from that age, muscular body parts on people because it was something that I was into and I noticed like that the mechanics and in plumbers and my families Had muscular forearms now these were older men by this point. They were at this time They're probably in their 50s and 60s

They didn't work out. They weren't fit. It wasn't like they worked out and they were into fitness They ate terribly but for the last 30 years, they were plumbers or they were mechanics. Then I noticed that the male carriers of my family all had muscular calves. I even had an uncle who had really high short calves so that he didn't even have long muscle bellies, but he had this really bulbous short calf muscle.

And I remember none of them worked out. And here I am in the gym, plus the in my ass working out lifting weights. Meanwhile, they have these, you know, muscular forms or calves or body parts related to their jobs. And when I would go to work with my dad over the summer, I would get sore for the first two weeks.

I'd go to work with them. For the first two weeks, mixing cement and carrying buckets of sand and carrying tools, my hands will get sore, my back will get sore, my shoulders will get sore. But after about two or three weeks, the soreness would be gone and I kind of get used to it. And then by that time, summer was over

and I go back to school. So I'm thinking myself like, man, my uncle's forms, he looks like he's got bodybuilder form. The rest of his body doesn't look super developed. Lots of butt cracking. But he's got bodybuilder form. The rest of his body doesn't look super developed. Lots of butt cracking. But he's got very muscular forearms, and I'm thinking the soreness and the muscle damage effects from working with wrenches,

I'm sure he was over it by a year. Like a year into being a plumber, he's not breaking down muscle anymore. He's gotten used to it, but he just keeps doing it. And yet his forearms are super developed developed so I started to think to myself I Wonder if muscle damage or causing damage. I wonder if that's really the only way to build muscle It doesn't seem that way. I think that's just sending a frequent signal Without muscle damage also causes muscle growth now

That's not to take anything away from the intense workouts because obviously that's real important But what that told me was I bet you I can add something to my intense workouts that isn't gonna cause further damage, but that will also send another muscle building signal, because the big drawback with intense training, the big, I would say the roadblock or the bottleneck is, at some point you can't add more hard workouts. At some point your body just can't recover.

If it could, you could just, then great, I would just work out twenty-fingers today and I'd get great results. But the reason why I can is my body can't recover. So it's like, how do I add more, but not damage my body more? So then it came up with a concept of trigger sessions. Now with a trigger sessions, that'll work out. The idea is to get a little pump, maybe feel the muscle burn a little bit, and then leave it alone.

And the goal is to do this frequently, several times a day, and do this on the days you're not doing your heavy hard workouts. Which this point alone, I think a lot of people aren't doing correctly. Because it does state that three to four times a day would be optimal.

You wanna do these frequently because this is that signal you wanna keep reiterating with your body and to get that blood flow because the blood flow helps to facilitate the recovery then going back into your more intense workouts. And that's just the thing. It's movement is medicine. This is something that physical therapist

always preach about anybody that's in the corrective space, we need to be able to shuttle that blood flow to be able to make the body to help it to repair and to replenish everything. That's part of the recovery process, more oxygen, more blood, more nutrients. If you are doing something that's going to pump more blood, more oxygen, more nutrients to that area that has damage to it, it's going to recover faster. We know that. The science shows that. It's not causing more damage. Right, but that's where there's the caveat, right? If you actually do that too much to where you cause more damage, then you just get in that recovery trap all the time. So there's a sweet spot. And it's, and you're, when you're doing trigger sessions, you're, you're far better off leaning on the two, or two easy than to flirt with too hard. Like you're just, and it's kind of like how I also talk about mobility drills. You know, when we do mobility drills, it's not how intense and how hard and how long you

can do that. You're far better off doing it more often and way less intense and just more frequently throughout the day. You'll get far better benefits. It's trigger sessions very similar in that, man. And that's why rubber bands were recommended because it is one of those tools that, you know, provides less damaging type of exercise. So you go through that natural strength curve and it sort of like mimics that nicely. Resistance bands are perfect for trigger sessions because exactly that. They don't cause a lot of damage.

Also they are convenient because you're doing trigger sessions throughout the day. You could take them with you to work. And yesterday I hit my body really hard in the gym. Today is a quote unquote off day, but today I do my trigger session. So for five minutes in the morning, I'm going to do two or three exercises, get a good pump in the areas of my body that I think need a little extra focus. So I'm gonna do a little biceps, a little shoulders, a little calves or whatever.

I'm not gonna make it last longer than maybe five to eight minutes. Then I get a lunch, I'll do it again, and then again, before bed, I'll do it a third time. And this is what it feels like. When you do trigger sessions properly, what it feels like is a turbo. It literally feels like that. It feels like your current workout has been turbocharged,

your current routine and your progress has been turbocharged. The key though is to be consistent, to do them frequently, to get a little bit of a pump and not overdo it. And I can't stress this enough. If you do this consistently, it will blow your fucking mind. It really will.

If you don't do it consistently, it's not gonna do much for you. So trigger sessions don't work if you do them every once in really will. If you don't do it consistently, it's not gonna do much for you. So trigger sessions don't work if you do them every once in a while. It just don't. But if you do them three times a day on your off days, you pick three to five exercises

that take you maybe a grand total of eight minutes, shouldn't be longer than that. Get a little bit of a pump, then you're done, do it again later on the day, then you're done, do it again the third time. Watch what happens. It's a lot of... I will challenge that though, that even just doing them once a day is a big deal.

I mean, I noticed that when I first started to implement it into my routine and just being consistent with, hey, on my off days, instead of not lifting it all, I'm going to touch all the muscle groups that are kind of sore from my workout, but just pump some blood into them and be done. 10 minutes, 12 minutes tops, you know, I'm not spending very much time in it. I know it's a huge difference, just from one. And then if you actually, if you actually do discipline yourself to do two, three, and a day, I think it's huge, but even just being consistent with on your off days, getting a light pump, you know, ideally, I like bands or body weight.

That's what I like. And I know some, you could do enough damage with body weight, but, you know, ideally, I like bands or body weight. That's what I like. And I know you could do enough damage with body weight, but like I would do, if I'm doing back stuff, I'm doing something where I'm using the Smith machine here to do pull ups on or something. Just trying to get some blood in my back. I'm doing chest stuff. I'm just doing push ups with my body weight.

Get some blood in there. Band stuff for like lateral raises. I mean, just, that's all I'm trying to do. Shoot some blood in there for a few minutes and then I move along. And even when I was just doing that one time a day, I saw a big difference. It was the best shape I ever got in my life

is when I do that consistently. So it can be hard to do, but it can also, it's also easy once you get to the rhythm. It's easy if you schedule it. So like, first thing in the morning, I'm a lunch break and then maybe before I go to bed or an hour or so before dinner, then it becomes much more convenient.

I'll tell you this too, talk about energy. The energy that you feel for good after you do, it feels amazing. Oh yeah, you're waking your body up, waking your brain up. I found myself to be far more productive. I know a lot of you who are listening right now if you have a desk job, you know, in the middle of the day doing a five to eight minute

trigger session, watch your productivity. You feel so much better. So to that point, I actually would use them. So I used them a lot with like corrective stuff with clients. So let's say I have a client who, you know, is at a desk all day long. And so our trigger sessions, they were less aesthetic driven. Like, oh, I don't care about how I just want to feel better. I'm a chronic back pain. I've got issues from sitting

at a desk all day long. So like band pull apart. So I'd say, hey, you know, at every hour throughout the day, get up. And I want you to do, you know, three sets of 20 band pull apart to try and counter what you're doing by sitting know, three sets of 20 band pull-aparts to try and counter what you're doing by sitting at the desk all around it. And man, that would feel, and that was what they would report back is not only did it feel better on their posture, but the energy spike they get, you know, when you're sitting still and then you're not moving very much, heart rate starts to slow down, not as much blood plumbing to the body, energy levels start to drop down a bit.

And just by you getting up, moving, moving around a little bit, pumping some blood, like also, you feel the surge of energy. That was one of the number one things that was reported from clients when I had them do that. By the way, you can find trigger sessions in the maps and a ball like workout program. Next question is from Obor. What are your top tips to help clients who have trouble with sugar and tend to binge and restrict? How do I help them find a balance between being able to have a little something once in a while without going crazy? Who picked this? You?

Yeah, I picked this one. You picked this one. This is like, I knew you had some good tips for, you know, like cravings of sugar and all that. We've addressed back in the day, but I, this is a commenting that just keeps popping up all the time and, you know, like most clients that we see, it's pretty much related to sugar where most of their bad habits stem from. Well, this is also where, you know, recently when we signed with Magic Spoon, we got,

you know, our form is always quick to be like, it's processed. You know, it's like, okay, we will always on the show, this message will never change that, you know, Whole Foods are ideal, you know, eating tons of processed sugar is not a good idea at all, but at the end of the day, like there's, I enjoy sweet and I like to do things that like I can sit down and feel like I get that sweet feeling from whatever meal I'm having, but then I don't feel like I abuse it and go over the top. And for this, I like products like that because it helps. This is something that's funny that I know it's a cereal and probably most people would eat that for breakfast. I already have like a great routine for my breakfast. I love my bacon and eggs or steak and eggs and that's a, I love that for breakfast.

So I don't need to fuck with that. So honestly, I never even use magic spoon for breakfast. What I use it for is for a majority of my life, I've been talked about on the show that I fucking eat ice cream every single night forever. So I have this crazy, sweet, and part of that's behavior.

Part of that is that my body's adapted to wanting that for so long. So after dinner, I have this sweet tooth where I would want to eat ice cream. And this is where I use a tool like this, it where I can go have a bowl of magic spoon, which I'm eating two and a half cups, which is like nothing, okay?

Gives me 30 something grams of protein, extremely low on sugar. I have it with almond milk or macadamia milk, and it gives me that feeling of, I get a little bit of a sweet kind of taste or dessert feeling I'm eating out of a bowl like ice cream. And at the same time too, I'm kicking my protein intake. I would prefer to do things like that too, I'm kicking my protein intake. I would prefer

to do things like that than just have a boring-ass protein shake. If I'm needing to bump my protein intake, I also have a little bit of a sweet tooth. This is how I use tools like that. Yeah, I'm going to go a little bit deeper with this in the sense that, okay, so the question is, how do I train them to find a balance between having a little of something and everyone's well without going crazy? She also use the term or he use the term binge.

This is a symptom of something. This is not, this isn't the cause of the problem. This is a symptom of another issue. And I'm gonna, I don't know this person, so I'm gonna take a guess here, but I think it's a good one, that they are in that restrict binge mentality, where they feel like they can't have something. So if you were to offer them a cookie,

no, I can't have that, would probably come out of their mouth. That almost always results in the opposite when the person finally breaks free of their own tyranny on themselves. And then they binge. A better approach, one that I found that works for me is to help teach your clients all the true values of food.

So what are those? Food, it tastes good. That's a, that's a value, it's a real value. We can't deny that. We cannot deny that we value food because we enjoy the way it tastes and the way it makes us feel. So that's valid.

We can't invalidate that because invalidating that and saying all food is is fuel. Maybe lying to yourself. You're lying to yourself and that can contribute to that. But food also provides us with nutrients. It's also fun to eat certain things when you're in certain places like eating a hot dog at a baseball game or popcorn in a movie

or birthday cake at a birthday. So there's context, there's culture, there's sometimes food helps us with our emotions. That's valid, isn't always a great choice, but it's also very valid. Once you understand and accept all the real values of food, then you can make your decisions based off of that information.

So now when I'm going into a situation and I'm presented with sugar or cookies or whatever, I can say to myself, okay, definitely gonna taste good, I'm gonna enjoy it, I'm hanging out by myself at home, I don't really need that value. I don't want it, I actually don't want it. I don't want it, doesn't mean I'm not acknowledging that it tastes good, it means I don't want it

because right now that's not the value that I want. But let's say I don't want it, doesn't mean I'm not acknowledging that it tastes good. It means I don't want it because right now, that's not the value that I want. But let's say I'm at a party with friends and we're enjoying ourselves and somebody made cookies and sure physiologically, it's not good for me, it's not gonna be great for my muscle mass or my fat or whatever, but hey, we're enjoying each other's company, we're having a great time.

Right now I value the fact that this is gonna taste good. So yes, I want that. And it's a totally different mind, it's a mind shift that you make, but when you're able to make that mind shift, what ends up happening as a result of that, the side effect of that is you don't binge. You just have someone you want, someone you don't,

when you don't, because you understand the true value. There is no, because think of the behavior of binging. The binging behavior is behavior has very little to do with enjoying the food that you're eating. Think about the last time you had that kind of binging tendency with something.

It wasn't about the food that was in your mouth, that you were tasting. It was about getting the next piece in your mouth. Every piece you put in, you don't want, it doesn't matter what you taste, it's about getting the next one. So it's next, next, and it creates that impulsive type of behavior. It's not, binging is not about enjoying the taste.

It's not about enjoying the food. Binging is about revolting against your own tyranny of saying, I can't. I also think it's great that we live in a time where we've been able to engineer things like a magic spruins cereal, where I get some of those pleasures of what it's like when I'm at. And at the same time with actually. After math isn't quite as bad. Not even quite as bad, I'm actually getting some benefits. I'm 30 grams of protein is not easy to come by.

So getting the fact that I could sit down and I can have or something like halo ice cream, that, you know, the whole pint of that thing is, you know, they have ones as low as 220 calories. 220 calories for me is like, nothing. If I ate a bowl of ice cream, or Ben and Jerry's, which I used to do, I was 1500 calories, a sugar bomb. Like, I'm asking you for diabetes, eating that every single night. It's the same thing, I mean, like, I get made fun

of my friends all the time for drink and white claws, but it's, you know, it's like less calories. There's no gluten, like, that you are a basic bitch. There's like, these things there, though, that it's, you know, it's like less calories. There's no gluten like that you are a basic bitch. There's like these things there though, that you just start to evaluate like, I know exactly what I'm gonna feel like, you know, immediately after I go in this direction, right? Go, you know, the next day with that,

that's gonna look like and, you know, it's a maturity when you start to look at all these things where, okay, I know, I know if I keep going in that direction, it's gonna take me completely off track, but there's a way that I can sort of be a little bit more reasonable with it. It's still incorporating my life because I still reap some of the benefits of just relaxing,

just hanging out, being social, whatever those reasons are. And here's the big difference. Do you feel restricting yourself from beer and wine, or do you feel like, and I pursue that because I get that calm, like, you know, like nice social kind of takes the edge off a little bit feeling, but I'm not like, I don't feel like, that's the difference.

You're not saying, I can't, oh no, I can't have beer. I can only have white cloth, because what'll end up happening is you'll have a couple white cloths loosened up and be like, fuck it, I'm having a hell of beer. Well, it's the combination of what both you're saying right now. And I agree with you, Sal, like you have to first, those tools are our band aids. If you don't first address where this came. Definitely. And that's where I'm not a fan of that. I'm not a fan of taking a client who abuses sugar like crazy, hasn't even figured out why they

do it. And then you're like, you're just have artificially sweet and never got it. Exactly. Just have magic spoon all day long and they boxes of it for night time. They just binge something that's a little less bad. That definitely can happen. That is still a poor relationship with the food. But if you first teach them to unpack what causes them to do this binge and restrict thing, and

they understand, like for me, like it took me a long time to really figure out, like, why do I do this with sugar foods? And then I remembered that when I was a kid, it was very rare that we got like treats, like Oreo cookies or fruity pebble cereal or mint chip ice cream. But boy, when it came in a house of four kids, it was like, you better eat the shit out of it. You better eat the shit out of it. You know, and I remember, I remember even sneaking out of bed

and like coming back and even after I was told I couldn't have another serving going and get it because I knew that between the four kids, the two adults, one freaking thing of ice cream doesn't last more than a day or two. And so I would always over consume and binge in fear that I wouldn't get it. And then you would know that ice cream would come.

And then as a kid, I might not get to see it for another three months before it made its way back into our into our- You're better eat it off. You're right. And so I built that relationship from your early ages all the way in a, and then guess what happens when I become an 18 year old adult who makes good money

What do I do? Flookin' A, I'm gonna load my freezer up and all those things. Always have been in Jerry's on hand. Because I can. And so then I went from it being a, you know, an issue that I had as a child because it was never around and then I over-copensated as a young adult when I had the money and I could afford to have ice cream for breakfast if I wanted to. And like an asshole, I did things like that

because I could, you know, or sit down watching television with a spoon in the big ass gallon of ice cream because you can. And so then I went to that extreme for so many years. And so once you realize what your story is and why you do those things, and that's just mine. Like, somebody else, it could be their hiding from emotions

or they have, it's a comfort food for them for other reasons. Once you start to realize unpack all that, then you can start to use tools, I believe, like the halo and the magicoons and the things like that. And then I see a lot of value in intermentions. I don't eat that stuff every single night, but what I do, it's in my cover. It's in my freezer.

And when I'm like, hey, you know what, great week of training this week. We're sitting down to watch a new movie we haven't seen yet. I'll send that, get that feeling of God, I wish I had a bowl ice cream. No, you know what I have? I have magic spoon in my cover. I go get that and I get that feeling of satisfaction like as if I was having that. And then at the same time too, oh, what do you know?

I get some benefits of protein. My dad used to buy Spamoney flavored ice cream. Do you guys know what Spamoney is? Spamoney. Fucking gross is what it is. But what is that? It's like different layer ice cream. Yeah, and it's got like fruit and nuts in it.

It's basically, you know what a fruit cake looks like? Yeah, it's like that, but ice cream. And you would buy that knowing. You mean the gift that everybody just regifts and like throws away? But he knew the kids would need it. So that's the only ice cream he would buy. I opened a freezer and I'm like,

oh, but finally what we did is we figured out if we scooped out like if we scooped around the fruit and nuts, we get like the strawberry. So he'd go in there and be like, like a whole segment missing. I can't be the only kid who did what I did I know that there's more people out there They grew up in a big family that had to fight for the food and then when you became an adult You became an asshole just like me and you filled your cupboards with that stuff because you could and then you over ate Next question is from Isaiah mad is a plant-based diet superior

to a meat-based diet? Oh, God. Yeah, you know, um, okay. So I'm going to speak generally first, but then we're going to get down to the individual. I want to let out a sigh of like, eww. And at the end of the day, I'm going to say this at the end of the day, my general, what I'm about to say generally doesn't make doesn't don't care about that. It all goes down to the individual. But let's start generally first. Generally speaking, when we look at the studies that we have on the healthiest people in the world,

a diet that is comprised of a lot of plants with some meat seems to be healthiest, generally speaking, okay. Not vegan, not vegetarian. I'm saying a diet that is comprised of a lot of fruits, vegetables, nuts, and that also contains some meat. Which doesn't fall in either one of these categories.

Well, that's not a meat-based diet. It's not a plant-based diet. No, it's less than plant-based, although you could say it's plant-based, but it's less than plant-based because it includes more meat than just once a week or whatever. Now, that's what the studies show generally, but here's the problem. The problem is that you have a unique physiology, microbiome, you have a unique life experiences

in immune system that really give you a fingerprint. And that means that your body is relatively unique in terms of how you respond and react and feel, here's another big one, feel around certain foods. I think sometimes we separate the emotional connection to food thinking that it's not important. It's extremely important.

If you eat something that you, if there's, there may be a food that provides you comfort that to me I look at and it provides me with nothing. So that may have a different value to you than to somebody else. You can, there are people out there that can eat a very high meat-based diet and be far healthier than if they themselves ate a plant-based diet. And the reverse is also true.

So at the end of the day, it all comes down to the individual. So I really despise these general... My disdain is really the superior statement, you know, because again, to, to get, to take it back to the individual, there's just so like, there's, everybody's so biodiverse. Like, there's so many variables to consider what is gonna be most appropriate to your genetic makeup into what will benefit you the most nutritionally.

And so to have these statements like that, really just it irritates me that because it's an agenda, it's a marketing, it's what's the new tribal thing where like plant-based is, I mean, it's just getting pushed so hard out there that it makes my skin crawl. I actually sell, I don't like the analogy of, it's like a fingerprint or either because

it gives people this, because first of all, it's not. Your fingerprint is your fingerprint for the rest of your life and it never changes, it stays the same. What is working for you today could absolutely change tomorrow. It's more unique than that. Yes, your fingerprint is not. It's forever and it's the same. And the reason why I don't like that analogy is because a lot of people would end up happening

is they follow a typical diet, whether it be plant-based, meat-based, or whatever that is. And they have phenomenal results, and then they marry that. And what they lacked to realize is that there's a good possibility that it's less to do with the diet that you're now falling and it's more to do with what you weren't doing before or what you were doing before that was causing harm.

So you were either doing something that you were eating that was not advantageous for your body and now that you've eliminated that because this new diet doesn't allow that you feel amazing or there was something that you were lacking and you weren't getting and now that you're on this new diet That is that is based mainly around that you're getting all the nutrients from that and so your body responds incredibly And that's all it was it wasn't that this diet is great or best for you even It's just that you were missing something you now have it and honestly that could fucking change You could easily go through a period, whether, no matter what, based diet you're running, and over consume in a, in a state where you're in an inflamed state, and now you get leaky gut and something from that diet now leaks into your bloodstream. You now have a, an allergic reaction to it in the future. And now it's

all flipped on its head. That's no longer working for you, especially if you're following one of these diets that is very restricted and you have to eat a lot of the same food, because that probably increases the chances of that happening. That was one of the things I actually didn't like about when we went on the ketogenic diet was, man, I found myself eating a core eight to 10 foods, which I also noticed with my friends that do things like vegan.

Like, you find something, you find a handful of foods that fit into the parameters of diet, and then you eat like 90% of that, and then every once in a while you move out of it. Or creatures of habit. Yeah, that's gonna happen. You wanna make things easier for you. Yeah, so it's like, I don't know.

Dude, there's benefits to going vegan. You know, we're not saying there isn't. There's some people that could benefit from that nutritionally. And again, it usually revolves around deficiencies or not introducing these type of nutrients otherwise. But there's plenty of nutrients in red meat that you could benefit from as well. So you can't make a blanket statement like that

that it's appeared in. Well, there are some general roles. I mean, generally speaking, don't overeat. overeating on any diet is not gonna be good for you. That's a number one effect. Yeah, that's number one. Number two, you need to have some proteins and fats. Those are essential.

You can't have a no fat or no protein diet. You'll die. So there's 100% you need them. Number three, heavily processed foods. Probably shouldn't be a big part of your diet. They should play a small role in your diet. That's a good general rule to kind of live by. Other than that, you want to eat based off

of what makes you personally feel the best, but you have to be honest with yourself too, because sometimes you go in with an agenda, and you ignore signs and symptoms. Like I would have people messaging me saying, hey Sal, I've been on this ketogenic diet that everybody's talking about. I've been on it for three or four months.

I feel terrible when am I gonna start to feel better? Like, well, you're not. It's not for you. It's not for you. It's not for you. You need to go off of it. Or I've also worked with vegans who went vegan and they're like, I feel terrible,

but I know how bad meat is. So I'm just gonna stay on this. What should I throw in? I'm like, well, you should probably throw in some meat. I think you're lacking some nutrients that you can only get from meat. So, at the end of the day, it's very individual and Adam's completely right, it does change.

Your circumstances change, your stress level change, the demands upon your body start to change. You may start to develop food intolerances as you get older, that you didn't have when you were younger. And, you know, variety helps quite a bit. Now meat is extremely nutrient dense. It's actually one of the most nutrient dense foods on the planet, but not only eating meat.

Will you have some nutrient deficiencies? You might start to play in that, but not eating meat, only eating plants. Will you have some nutrient deficiencies? Yeah, you increase your risk, for sure. Variety kind of helps offset that a little bit. So having a little bit of everything, is kind of a good strategy.

Very few people should be on the ends of the spectrum. I'll say that, I'll make that statement. Very few people should be all meat or mostly meat and very few people should be just all plant. You'll find most people are somewhere in the middle the extremes tend to be people who have reactions to You know the the offending foods or whatever and with that go to mind pump free calm and download all of our Resources and guides. They're all totally free You can also find three of us on Instagram. You can find Justin at mind pump Justin

You can find me at mind pump salad Adam at can find me at Mind Pump Sal and Adam at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle includes maps on 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 South Adam and Justin as your own personal trainers, 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

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