Mind Pump: Raw Fitness Truth - 1214: The Best Way to Train Abs, Review of Mark Rippetoe’s Trap Bar Critique, Biggest Loser Challenges in the Workplace & More

Episode Date: January 25, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about “Biggest Loser” challenges in the workplace, the best way to train abs,  Mark Rippetoe's critique of the trap bar as a poor and unsafe substitute for the barbell, and stretching, foam rolling or mobility work as the best for muscular health. ‘Fake health’ is the latest trend. (4:08) Why people don’t take bodybuilders advice seriously. (5:42) Mind Pump on ‘Ancient Aliens’ & old 80’s films they have watched over and over. (11:54) Mind Pump drops random knowledge. (22:34) Mind Pump on the Kansas vs Kansas St. brawl & qualities of a great man. (24:12) Adam’s new favorite piece of Vuori clothing.  (28:19) Is Chris Hemsworth trying to become the new Ben Greenfield? (30:16) F45 vs Orangetheory, motivation as a state of mind & these fitness modalities capitalizing on the consumer. (31:12) Will Mind Pump be watching the newest season of The Biggest Loser? (36:15) HUGE NEWS on the cure for cancer front. (37:28) Thyroid cancer linked to cell phone usage? (41:00) #Quah question #1 – Thoughts on “Biggest Loser” challenges in the workplace? (43:21) #Quah question #2 – What is the best way to train abs? Isometric, concentric or eccentric? (51:05) #Quah question #3 – What are your thoughts on trap bar deadlifts? Mark Rippetoe recently released a video talking about why the trap bar is a poor and unsafe substitute for the barbell. (57:13) #Quah question #4 – What do you think is best for overall muscular health and longevity, stretching, foam rolling or mobility work? (1:07:43) People Mentioned Dr. Tony Huge® (@drtonyhuge)  Instagram Ben Pakulski (@bpakfitness)  Instagram IFBB LEGEND FLEX WHEELER (@officialflexwheeler) Instagram Chris Hemsworth (@chrishemsworth)  Instagram Ben Greenfield Fitness (@bengreenfieldfitness)  Instagram Mark Rippetoe (@CoachRippetoe)  Twitter Cory Schlesinger (@schlesstrength)  Instagram Max Schmarzo (ATC/CSCS/MS) (@strong_by_science) Instagram Paul J. Fabritz (@pjfperformance)  Instagram Related Links/Products Mentioned January Promotion: MAPS HIIT ½ off! **Code “HIIT50” at checkout** Ancient Aliens "Rad" 25th Anniversary Screening Uptown Theatre - Bicycle Boogie On Stage Massive brawl breaks out at end of Kansas-Kansas State | College Basketball on ESPN Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! CAN AGING BE CURED? CHRIS HEMSWORTH WANTS TO FIND OUT F45 Training Receives Investment from Mark Wahlberg Investment Group Why we Caution People to Stay Away from CrossFit – Mind Pump Blog Accidental Discovery of New T-Cell Hailed as Major Breakthrough for ‘Universal’ Cancer Therapy Cell phone use and risk of thyroid cancer: a population-based case–control study in Connecticut The (2) BEST Ab Exercises You’re NOT Doing Properly (STRONG CORE) | MIND PUMP TV The Best Way to Develop Your Abs – Mind Pump Blog Why the Trap Bar is Completely Useless with Mark Rippetoe Starting Strength Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Saldas Defano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, we answer fitness questions and in the introductory portion of this episode, we have a lot of fun mentioning articles, current events, talking about our lives, who mentioned one of our sponsors. So here's what we talked about in this episode of Mind Pump. We start out by mentioning fake health. These are people who talk about wanting to be healthy,

but in reality their lifestyles are anything but. Then we talked about the show Ancient Aliens. Apparently one of the hosts on there was a bodybuilder, or a big fan of bodybuilding shows. That's kind of cool. Then we talked about old TV commercials. We went down memory lane for that one. Then we talked about the Kansas versus Kansas State brawl, the basketball game that ended

terribly in a big fight. Adam brought up his Vury sweats and how that's probably why so many women signed up for his bootcamp class. By the way, Vuri as the maker of amazing at Leisure Wear and we have a Mind Pump discount for you. If you want to go check it out, here's what you do. Go to Vuri Clothing, that's v-u-o-r-i clothing.com forward slash Mind Pump. Use the code that's listed on the page for 25% off.

Then I talked about Chris Hemsworth and how he's gonna be on a new show where he tests all these different ways to biohack his body. He's so handsome. Adam mentioned F-45, how Mark Wahlberg bought into the company and then we compared it to Orange Theory, which one's better, bigger, more successful.

Then we talked about the biggest loser. I mentioned a study on a brand new immune cell that seems to attack all cancers, that's pretty awesome, which led me to talk about another article I read connecting thyroid cancers from certain individuals to their cell phones. Then we got into the fitness question. The first question was, this person wants to know what our opinion is of biggest loser challenges

in the workplace. This is when groups of people tend to get together at work and they say, hey, let's see you can lose the most weight in 90 days. Are those things good? You look fat. Let's do something. Are they bad? So we give our opinion.

The next question, this person says, what's the best way to train the abs? Isometrically, concentrically, or eccentricly? So they're referring to the three different types of reps that you could do when you work out. So we've discussed those three and their value. The next question, this person wants to know what our thoughts are on trap bar deadlifts. So a trap bar deadlift is a deadlift done

with what's known as a trap bar. You stand inside of it, hands on the sides, or handles on the sides. They're getting really popular nowadays, so we give our opinion. And the final question, this person wants to know, what's best for overall muscular health? Stretching, foam rolling, or mobility work. Also, this month, MAPS hit is 50% off. So HIT is high intensity interval training. You may have heard of it.

It's got a lot of press because it's been shown to burn. A lot of body fat or a lot of calories in a short period of time. In fact, a 20 minute hit session can be as effective as a 40 or 60 minute traditional workout session in terms of fat burning or calorie burning. So it is very effective. Unfortunately, hit training needs to be done properly.

You need to do it right. So there is a specific way to do it. If you do it wrong, you'll either hurt yourself or get no results. So we created MapsHit. We put together a high intensity interval training program done the right way. In our program, you get your exercises, your reps, your sets, you get video demos, you get some flow sessions which help work with mobility. It is a complete program.

The entire program is half off. Here's how you get that discount. Go to mapshit.com. That's MAPS H-I-I-T dot com and use the code hit 50. That's H-I-T 50. No space for the discount. Back now, operators are standing by. Something you post that reminded me of a story, Adam.

What's up? Years ago, I went to Vegas with a couple buddies of mine, and then they had some other people that they knew that kind of came along or whatever. And we go out, we're all parting or whatever, and some of these guys are doing drugs. And I remember literally, yeah, no, I saw them. Yeah, there's no, there's no, they were doing, they were doing cocaine and, uh, and then,

sure as a making powder. And then at one point in the night, I'm like, hey, let me go get you a drink. You know, I saw you drinking, what was that, uh, Jack and Diet Coke? Like I goes, I think, you know, I saw you drinking, what was that, Jack and Diet Coke? Like, I go, it goes, no, no, no, no, Diet Coke goes, that shit'll kill you, man. It goes, you can be regular Coke. And I thought he was joking. I started laughing.

He looked at me serious. I'm like, bro, I just saw you doing cocaine. Yeah. You're not drinking Diet Coke. There's level. You're talking about the tweet that I shared from the kid, Maddie Fasaro. He shared a tweet that said,

people are vaping CBD from gas stations that I shared from the kid, Maddie Fasaro. He shared a tweet that said, people are vaping CBD from gas stations and going on ayahuasca retreats with no worries, but they're scared to drink a diet soda. I died loud. It's so true though. You know? Or it's that is the trend. Or you go through a drive-thru McDonald's

and you do like, oh, have a Big Mac, large fry, make flurry and a diet cookies. Yeah. It's the fake health. You know what I'm saying? No, no, I'll have a Big Mac, large fry, and make flurry and a diet cookies. Yeah. It's the fake health. Yeah. No, no, no, no. I don't want to take supplements. Those are dangerous.

I'm like, bro, you do drugs off the street. And you're afraid to take credit team. Yeah. You got to get your priorities. I'm going to be running a psychotic voyage. That conversation reminds me of one, two, that this morning I got a bunch of people sharing this in my DM, so of course I have to go look.

And I've been, people have shared this guy before with me and I can't get through a full video that he does. He's got quite a bit of, I think he has a big YouTube following maybe. His name's Tony Huge. Oh gosh. Are you familiar with this guy? Yes, I am.

Okay, he's like, openly, here, I'll say something nice before I talk shit. You know, I do appreciate people that openly share, I'd rather somebody openly share about steroids, talk about it, the pros, the cons, everything, versus the person who lies and pretends like they're not on one and they're on gear. So there's my nice thing.

But he's bashing vegan. And I think we've openly talked about how, you know, for the majority, we're not pro-vegan. Sure. But I think the person who shared this with me thought maybe that I was gonna jump on board, being someone who's openly talked about taking steroids and also openly talked about not being, you know,

pro-vegan for most people, you know, that I would agree with this guy, because he goes on this rant about how terrible veganism is. But then he goes on to say that taking steroids is healthier than being vegan. This is why, you know what, people are like a gibberish. Way to, you know what, my bodybuilding community, I'm always defending, you know, I just can't defend this. You can do, you're like, I'm like, you're broke. Wait a minute, you know what, my bodybuilding community, I'm always defending,

you know, I just can't defend this. You can do, you're making us look bad, bro. This is why people don't take bodybuilding or bodybuilders, their nutrition advice and training, that's why the main strength are helping them to get advice. Yeah, they don't take them seriously, because here you have a guy,

if you know who this guy is, obvious, blatant, terrible body image issues, terrible. Guy uses every drug under the sun, he's very insecure. You could tell by the way he talks about things. He acts like he knows a lot. So he acts like he's a scientist, super smart, but he's not, he's a bro scientist. And then he makes a claim like that.

And it's like, no, that's not true. And you're stupid. You're making people look, you're making the bodybuilding community look terrible because of the stuff you're saying. That's a true. And you're stupid. You're making people look, you're making the bodybuilding community look terrible because of the stuff you're saying. Well, you're justifying your own bad habits. Oh, good. And again, we've openly talked about veganism where none of us by any means are pro-vegan.

And I think for the majority of people, it is a terrible diet. But I also think for a majority of people taking it is a terrible diet, but I also think for a majority of people taking steroids is a terrible idea too. You know, there's a small percentage of people that have low hormone levels that should be on HRT, and there's a difference between HRT, TRT, and taking enough steroids to be a 250-pound monster. Right, right, right.

You know, like this guy walks around. It's not the same. It's not the same at all. You know, there this guy walks around. It's not the same. It's not the same at all. You know, you're, you're, there's a, there's a big difference between taking a dose that keeps you, you know, around the top of the, the normal levels, and even maybe pushing you like a little bit over that, right? And then there's taking enough to be ginormous. And it's like, come on, guy. So even, even, even, even then, you know know when you're taking vitamin D ball. Yeah exactly. When you're taking exogenous hormones because testosterone levels fluctuate and they fluctuate based on your

lifestyle they fluctuate based off of time of day. When you take exogenous testosterone doesn't do that. It just stays high all the time and right. So you blunt your body's natural signals that are trying to tell you, hey, you didn't get very good with sleep last week. Hey, you're not getting enough of this. And there may be a, I mean, I would, this is me speculating, so I have nothing to support. This is just me, you know, thinking out loud.

But I would imagine that there may be a protective effect to your body lowering its testosterone when you're, depending on the type of behaviors and lifestyle that you have. So if your natural, if your lifestyle is causing your testosterone levels to drop, let's say you lack sleep, stress, that kind of stuff, I wonder if it's a part of a protective mechanism. And if you're keeping testosterone high,

dude, you may not be good at this, too, in terms of like your agitation level, like, and it's not, not, not to say that, like, roid rage is this crazy thing or anything, but like, in terms of your agitation level, and it's not to say that, roid rage is this crazy thing or anything, but in terms of being at a high level of testosterone and then having little irritants, you find louder and louder, like say you're a new parent or something, and you're just in the state of constant stress

you can't leave from, I can see that being a problem. I found it was really interesting that Generation Iron shared it too. It's like, I guess though they, I mean, they did the last, what's the guy's name too that they try and say is like the new Arnold or whatever.

Oh, I know, you're talking about the dude from Australia, dude. Yeah, yeah, yeah. They made the last video all about him. I guess they lost most credibility for me when they did that. So, but then then they go and they repost. He's, I don't want to talk too bad about it. I guess they lost most credibility for me when they did that. But then they go and they repost. He's, I don't want to talk too bad about it. I mean, he's just a... Well, no, you bring up a good point because there's, you know, Ben Picolsky, good friend

of ours, Flex Wheeler has become a good friend of ours. And there's people in the bodybuilding community that I think that are putting out good information and sharing great stories and that are icons. And, you know, I think there. And I think it's a sport, and I think like any sport, you can play it and do your best to stay as healthy as possible or understand that you're pushing the body's boundaries. And I really appreciate people that communicate that well.

And then there's the other side, then I think you have body building a really bad rap. Because... Well, I think to the average person who looks at people in that space, they visually, you can clearly see the body image issues, you really can't. If you ask, give you an example, okay, being fit, muscular lean, most people of the opposite sex would consider that attractive, okay. Show the average female picture of pro bodybuilder and see what they say. And the average woman will say, it's disgusting.

It doesn't look good. It's not attractive. Now bodybuilders aren't training to look attractive, but my point is, there's a reason why it looks, it doesn't look good to the average person. It's because it's obviously poor health. It's obvious poor health. So those people, when they give health advice It's hard to listen to them and and oftentimes their advice is like this guy Tony huge Yeah, it's like wow you just you're doing everybody no favors dude. Well speaking of weird, you know advice a strange advice Did you know that like one of the main guys on ancient aliens?

It was a part of the bodybuilding community at one point what not to do with the hair? Yes, yes, Georgia. No, crazy one. Yeah, I guess he was passionate about bodybuilding and promoted a lot of, it's the Olympia, right? That's the one with you. Yeah, so that was the main one that he was promoting it

and producing it and all that. And so he was a big fan of bodybuilding. I had no idea. No way. Yeah, remind me what's aging. But it makes perfect sense. So so he's like a big fan of bodybuilder, I had no idea. No way. Yeah, yeah. Remind me what's aging? But it makes perfect sense. So it's a show where they,

is this like a discovery? What is it? Yeah, it was an history channel. It was a hilarious, it's on the history channel, right? Okay. You're like totally not historical, but they throw all kinds of imagery out there from around the world where it's unexplained

like old monuments and things. Like stonehenge or something. Yeah, exactly. Stonehenge, the pyramids, you know, whatever. Like all these different ruins and they tie it all to like aliens in the past giving us knowledge to build these things and help us out. Yeah.

So it's like one of my favorite pastimes to go home. Oh, dude, I's like something to smoke weed It's a hundred percent. It's a stoner show one hundred percent. Yeah, there's this like giving example There was I don't know where this this these people were, but there was a Society of people and we have evidence of this and what they used to do is as when they were babies They would strap a board to their forehead, to the baby's forehead, in order to shake. In order to elongate their.

In order to elongate and shape their head, so that it looked like this. And so then they have pictures of that and they're like, they were trying to. They're emulating the gods, which were aliens, that were telling them how to build these structures. Cause you know, cause, cause you know. Great societies.

Cause you know, we know aliens have long heads. You know. He's saying, he's got all these memes out there, like, like, he just can explain everything with just one word aliens. Yeah, and like another one, like there's just pictures of like these hyroglyphics. And it looks like from our eyes, it looks like a person writing a helicopter

or it looks like an astronaut. So they're like, how did they know that the helicopters would exactly like, they did it. I think it's amazing. I fucking love it, dude. It is so good. And it's seriously like fucking love it dude. It is so good. It is seriously like my favorite thing ever.

It's so good. You know what else is fun? And it costs $100,000 to produce one of those episodes. Really? Yes. Why so much? It's crazy. I guess all the different graphics and like the way they

dramatize it and you know, like maybe have to buy rights to all the images and videos and stuff they use. Is that a lot though? I don't know how much a normal show would cost to produce. I don't know, like maybe I have to buy rights to all the images and videos and stuff they use. Is that a lot though? I don't know how much a normal show would cost to produce. I don't know, but I was digging into it. It might not be that much because I was like, man, this is some crazy stuff that I put out there. I love it.

So you know what else is fun that I did a few days ago. So when I was a kid, I don't know if you guys did this. When my dad would take me to the blockbuster video, blockbuster video, or back there, back then, the one around here was called one hour photo drive up. That was the name of the place that had rentals or whatever. Oh, God, do you remember one hour photos? Do you remember that?

Oh, wow. So my dad would take me and I'd go hang out with him while he'd pick a movie. And every once in a while, I would be able to pick a kid's movie, right? So I must have been, I must have been 10 or 11 maybe. But every once in a while,

I'd sneak away and I must have been 10 or 11 maybe, but every once in a while, I'd sneak away and I'd walk down the horror aisle, and I used to look at the boxes of horror movies. I love the imagery of those old movies, those VHS movies, the horror movies. So I went online, so I was telling my son about this, and I'm like, dude, back then, that's how you pick movies.

The imagery on the box. Yeah, that's how you pick the movie, you know? And I said, and I used to love going through the horror, I also scared the crap out of me, but I loved it. And I'd look at all the scary. If I pulled up old 80s horror movie imagery, oh my god, they were terrible. Yeah, they're awful.

You get like trees, like penetrating people. Like crazy stuff. Horror, yeah. Horror shit. Oh, dude, speaking of the one hour thing, like do you remember like how much of a panic you were in when like you took a picture of girlfriend or something that was like scantily or like naked

and then you'd have somebody else to develop your pictures for you? Yeah, that's like, oh my god, I can't believe we did that back then. So, what, like you're like, ah, I guess they'll see. Look at it, look at it, look at it, a nice little show. That's how it worked. Yeah, and how many and how many employees probably saved a double of that shit.

A hundred percent. You know, if you worked there, you were some fervor and you'd get a lot of shit. Yeah, dude. I'm very sure you did. I knew a guy that did that. I knew a guy that developed. Oh, man, of course.

He developed it, of course. You make it extra real, dude. And I asked him, I'm like, do you guys like see? And he goes, of course, of course we do. And I'm like, what kind of pictures do you see? He goes, you have no idea, bro. Naked pictures, like crazy stuff. Parties. Yeah. He's like, do you guys like see? And he goes, of course, of course we do. And I'm like, what kind of pictures do you see? He goes, you have no idea bro, naked pictures, like crazy stuff, parties. Yeah.

He's like, we all see it, you know? It's all, it's all, it's all. Put it in your envelope. You know, it's kind of like, like, 80s movies. I so, that's felt so funny, you brought this up. So this weekend, when we were all hanging out, we were talking about, like, so the kids, right? You know, his kids are now, my two best friends,

they're getting to the place where their kids now watch cartoons or whatever. And you guys know this having young kids. It's so, and I remember this as a kid myself, that when you like something, you will watch that same movie. And I remember as a kid. So I got to be somewhere.

I have to be between the ages of, I want to say five to seven when this was and the movie Rad, I've talked about it before. All time favorite movie. Yes, we were talking about 80s movies and talking about Rad, and so it sent me down the rabbit hole of like looking it all up and like where are they all now? And you know, so the movie is, I think Eddie Fjola is the name of the BMX racer who is the stunt double in that movie.

And so, and they're actually launching a company this year, 2020, and it's to remake all those that style of a bike. Oh, sick. No, totally sick, right? So. And then I go look, I go front pigs and everything. Right. Yes.

So I go looking up, looking up YouTube videos on him and up pops this 25th anniversary of Rad. He shows up to a high school for the 25th anniversary of Rad. This dude is older than we are. So he's in his 50s and he re-enacts the sent me by an angel scene. The spinning on the wall. Oh bro, he does the whole, it was, it's dope. I'm gonna put it up on I have I'll have Doug look up

I want a champ Eddie Fjola Rad 25th anniversary if you put that on YouTube you'll probably find some of that but he recreates He does it over again that whole scene where you know that scene when they're in that when the high school him and his girlfriend And they're doing the little the dance and the bikes and Send me an angel is the song playing. I haven't watched that movie still you haven't seen it Ah, dude, I never watched it. I never even knew it I was so I was actually really impressed. I mean there's I there's about two moves that were like really tough

That he did that he kind of like lost it a little bit But for the most part he nailed it now was that the movie that you watched the most the Dauvern over again for sure 100% I watched you ever ride a bike so did I I just wonder you bit can you ride like I know it was ever asked you can you ride a bike? Yes, that's it right there. Yes, I can ride a bike. Yeah, yeah look at that You know cuz dude this spawn like a whole generation of like Oh, everybody I'm Xing everybody's bike was like yeah, right? I had a bike like this. Yeah, I had a Mongoose Didn't you guys that Bmx? Yeah, no, no more high quality yeah for sure the sick bike so yeah, I don't know

I've literally got with that like hours of going to stuff found their website. I was like look at it all their shit What was what was your movie Justin was there a movie you watched over and over again as a kid? Yeah, I mean, I'm not gonna say Star Wars. It was probably, like, I think it was, I wanted to say Willow, but I don't think it was even Willow, but it was something like that. It was like, it's like, it's never-ending story, I think. Oh, yeah, I think that was the jam. And you know, like, if that was the one that would come on

all the time when I was sick and I would just put that on between that and even big trouble, little China, that was cool. Oh, and I was older though, you know, a little bit older. So I watched that one a lot and you know what movie I watched like crazy and part of the reason was, I liked it because it was fantasy, but also because it was one of the few VHS movies

that we owned and it's because my mom recorded it off the TV. So I even memorized the commercials, by the way, because it recorded everything. So as a kid, I would watch this movie over and over again, and I'd memorized not only the movie, but all the commercials. To this day, I've actually tried finding those commercials on YouTube to see if they, you know what I mean.

Like, remember the old like McDonald's chicken nuggets, where they're like little like puppets, and they would like slide down these things. I remember those Do you remember the dominoes? Yeah, avoid the noise avoid the noise You remember that? No, they should bring that back He was dude that was weird and it was avoid the noise It's like a little like gesture like a little annoying or that or max headron from the past you got or like a little annoying fucking, or that were Max Hadron from the past. Yeah, like I had to, yeah.

Anyway, so, Clash of the Titans. Can you guys remember the original, not the old Clash of the Titans? Yeah, yeah, that was so. They remade that in what, like 2000 stuff, right? They crap. Yeah, that was with the Golden Owl, right? The metal Owl.

It was, so I watched the TV version of it, and then when I got a little bit older, I got the actual VHS, and then it realized just boobs in it. They didn't show it on the TV and I get older and I was like, oh, dang. 80s movies were amazing for that, like porkeys and like all these things. Just randomly all of a sudden. Oh, dude, I do remember this commercial now. The Lloyd, bro. The Lloyd. I had a t-shirt with him on it. Yeah, and I thought it was the coolest shit ever. Did you really? Yes.

You know, you're a nerd just like I am. Of course I am. You know, this skill that you have, which is so funny because my two best friends, Jared and Justin, Justin, my best friend is just like you, Justin, that has this weird ability that he can take with the name. A commercial like that, and he can still do it. He can do the whole thing. He can do the whole, he could do the jingle, he could sing the jingle,

he could, you know what, the jingle's totally got me. You know, I wonder if it's like a musical thing because they always had music to go to it and that you have, you're musically inclined so is he. So, I pay attention to that one. Music runs in his family, he's talented, he picked the guitar up like just like five, six years ago, and could play it right away. And his dad was a big time drummer and in a band. So I wonder if there has something to do with it.

There has to be, I mean, you could go all the way back to Ireland where like one of our distant ancestors, whatever it was like part of like one of the orchestras there and like was the main violinist. And it like, there's a lot in my grandma and my mom and like everybody in my family are really like musical. But you think that's more because you watch a lot of TV.

And I watch a lot of TV though too. And like I can, he'll do the jingle and I remember the commercial, but not like he does. Like he remember, he could sing it to me with the tune and the beat to it. And what I've come to it, because I think, okay, if you're like, you're the only other person I've ever met that has this same skill where on the spot, you could say, hey,

Crest Commercial 1984, right? You know what I'm saying? And then like all of a sudden, sing the jingle or whatever. It has to be something about with music, right? That has to be why you guys have this ability to do that. I don't know. I mean, music definitely improves memory. That's for sure.

I mean, it's one of the that's how we passed information That was singing through songs. Yeah, before we were recording it. It was song and in any time you sing something you remember That's why you learned the ABCs with the song till this day if you say the ABCs you probably are seeing it You're doing the by the way, did you guys know the tune for eight the ABCs the same tune is for? Is it little star? What's that song? Yeah, twinkle twinkle. It's the same tune is for is it little star what's that song yeah twinkle twinkle the same song yep just different words I I see boom bro

so my knowledge is anyway hey did you guys see television tell a vision oh shit I know right yeah yeah you guys know that blue my mind I just figured out today that a cigarette is named a cigarette because it's a small cigar. Wow. That's right. What are they called? What do they call it in Europe?

It's got a different name. It sounds like a program. No, you don't want to say it. Yes. It's a bag. Yes. That's what they say in the UK. Oh, it's UK.

It says that. Yeah, somebody, somebody came up behind me and was trying to bomb a cigarette, right? And then they said that. Yeah. Like, bomb a bag. I'm like, excuse me, sir. We're gonna have a rumble.

Yeah. Yeah, but he was just being a boy. Hey, speaking of rumble, did you guys see the Kansas and Kansas state, Brawl? You know what? Basketball, I sent it over to the neighborhood. I did because you sent it to us. Okay, you watched it.

So it was ugly, dude. Bro, so here's the thing though. Like, so I, I think the number one comment on there, Swaggy P, Nick young got on there And said something and he says the guy who's who swatted him the swat and the stare down was necessary Yeah, then of course it stirred up all kinds of controversy or was whose fault is it who did who did what blah blah blah blah But here's the thing there's like an unsaid rule in basketball like if you're whooping the shit out of a team Like they were Kansas was beating Kansas state by almost 30 points

There I think there was less than 15 seconds on the clock You know when there's less than you let the clock burn out right you cross half court So you don't get a penalty for not passing half court you sit there and you just kind of dribble you dribble the time out and the the team Who lost normally just let's it happen? Because even if you move on, because even if you're still happy, right, if you're still the ball shot to start two, three, is in a row in that 15 seconds, it doesn't matter. You still lose by 15 plus points, right?

So yeah, the guys kind of just dribble in and let in the clock go out and the dude steals the ball and takes off. But the guy who got it stolen from him actually recovers from the steal, runs down court court judge and swathe. Tomahawk swathe. Fuck out of the guy and then my house and then stands over the top of him and stares him down and then out this brawl happens. But again, I, you know, I, the guy who did that and a lot of people think that that was

fucked up or wrong for him to do that. But hey, dude, that's what you get. You're plus, it's not plus, you're playing a game, you're swat him, that's part of the game, staring him down. He was big to you too. He didn't even hit him or anything. Yeah, big deal, a fight.

Like that's so embarrassing. No, you know, you know why though? I mean, they're already salty that they lost the game. And so now they find an opportunity to take it out. And it's rivals. Kansas, Kansas, states, always been a rival. Yeah, so I mean, it's, again, it's not promoting it, but, yeah, like I could see, like, yeah, doing something like that.

I'm totally on the side of like, dude, if you want to, if you want to dribble up and you get swatted, you get swatted, like, you got to deal with that. But still fighting. Come on, guys, you're, you're, you're adult males. Many of you are trying to get into the NBA. You're going to fight. Well, no, that's a really not worth it. That's a really good point that my buddy brought up.

He's like, how stupid is that? Like, is it gonna tarnish their whole career? 100%. I mean, that's the type of thing that'll drop you five, 10 positions in draft time. Totally. If a team sees that, that, okay, that's the type of kid this is gonna be where he gets all pissed off

and then starts a brawl. I mean, there was people picking trash cans up and hitting each other. So one of the number one best qualities of a good, strong man is discipline. And part of that discipline is to restrain yourself from acting like an asshole. You didn't get attacked, but you got to stand up.

Now I got to throw my fist. That's lack of discipline. That's a very important time in a place. I love hockey for this because it's very black and white. That's part of discipline. That's a very, the poor example. There's a time in a place. I love hockey for this because it's very black and white. That's part of the game. You just hit my goalie. I'm gonna beat the shit out of you. And that's part of the game.

It's like, okay, now I can go in the penalty box and rest. Bad parenting. That's what I think. Bad parenting. It's bad parenting. I was taught as a kid. Now, minding come from my parents. Mind came from good coaches.

There's such, when you win in class, dude, you don't, when you score, you don't spike the ball, you don't talk to sportsmanship. Like, right, there's, like, the way you talk shit is a scoreboard. Like you, you, you, you play to win, you play, you play hard, you play aggressive, but you know, it's honorable.

Yeah, it's honorable. Right. And it's, those are the old, those are the actually the old rules of the battlefield when, when they would meet each other and fight There was a level of respect even even today in certain circles What's that that movie? I saw documentary. I watched a long time ago knuckle think it was called with the Irish travelers Yes, I watched part of that you mentioned that to me and they fist fight to

To solve their issues or whatever among their community But there's a lot of honor around it. Like you're not allowed to kick, bite, there's no illegal holds, you stop, if you beat the guy up, you shake hands or whatever. And that kind of stuff I think it shows a lot of this. Squash disputes, as long as everybody agrees to the terms. Yeah, yeah, yeah. So fighting reminds me of Rocky and your love for that.

Great movie. You'll appreciate it. My kids love Rocky by the way. Do they relax? Yeah, the kids. We've made it all the way through four. So, they watched all four? Yeah.

Oh man, I bet they changed their life. Fifth one, but yeah. That's stupid. So you'll appreciate my Viori commercial today because I know that you, I know Justin, you're the big chino pant guy, right? I don't know what pants you like the most. I like the chino's also.

Yeah, so you two both are, that's, I think, that's what you guys are wearing right now. Yeah. So these are the Balboa bit. I like the chinos also. Yeah, so you two both are, that's what you guys are wearing right now. Yeah. So these are the Balboa pants. Oh, I have a pair of those. These are now my new favorite pants. Yeah, those are cool. This and the Sunday joggers are the two most comfortable pairs

that they have and the pairs that I rock back and forth. So is that more of like a sweat kind of a fuel to them? Like in terms of like, is it like warmer? Yeah, it's a little, yeah, it's gonna be a little bit warmer than like the Chino pants. And it, but it's a bit warmer than the Chino pants. But it's a different material than the Sunday joggers. The Sunday joggers are more like your lulu type

of kind of spandig type sweats. This is more like thicker. Yeah, they're thicker. They're more like traditional sweats but then they're tapered at the bottom. Now, what's the deal with, I like those, by the way, I have a pair of those too. What's the deal with,

have you guys heard like women make comments about men wearing sweats? Like, oh, when you wear sweats, I can see whatever. Have you heard this women make comments about men wearing sweats, like, oh, when you wear sweats, I can see whatever. Have you heard this? Grace, Grace sweats. Yeah, apparently they're checking out our packages. Is that what it is?

I heard somebody say, is that a thing? I know, I was like in a video, a long time ago, and somebody circled that. No, but it, how? Katrina used to give me up, so Katrina and I go back 10 years, so we were, she used to go to my bootcamp classes that I used to teach. And she would razz me all the time about wearing like boxer brief, boxer brief underwear and gray sweatpants.

It was like, because you could see that you could see everything. Yeah, she's like, you know why all these randers resigned, don't you? And I'd be like, cause I'm a great trainer. Why? She goes, no, it's because what you wear in the morning. I'm like, where? I throw in a pair of sweats and a t-shirt, and maybe a hoodie I go in. She's like, why do you tuck your shirt in though?

Why don't you lay a shirt hanging out in front? It looks the deal. So did you guys hear about this new show that Chris Hammersworth is gonna be in? Oh dear God. So it's now teaching the world fitness. No, yeah, no. What Thor can do in the raw. He's now teaching the world fitness. No, yeah. No, what's more can do? No, and I'm extremely. Yeah. I hate celebrities that try to teach

people fitness because oftentimes I don't have the fuck they're talking about. But anyway, it's a new show. He's going to be volunteered to be a human guinea pig for a national geographic docu series titled Limitless. So the show is called Limitless. He's going to be the human guinea pig. And basically he's gonna undergo a series of challenges that will explore different ways humans can live longer in this scientific or science-based quote, DocuCears.

So it's all about like hacking, like these, like, you know, biohacking stuff. He's gonna go through all the experiments on the show. So he's trying to take over a greenfield job. Yeah. You know, you just reminded, Doug, could you look this up?

F-45 sells to, um, Mike and I think. Mark, is that true? Yeah. Did you read that part of it? Yeah, he's a part owner. Okay, he's part owner. Yeah, I don't think he bought the whole company. I don't know.

I might be talking about that. You heard that also. I did. Okay, so I heard this, but I, and I've been meaning to look it up. I didn't think about it until you just said that. So Mark, while we're back, you used to use for voting it because he went through it and all that and has got back in shape. And that was all just like a emotional. Wow. How did I just now hear about this? This happened in March. He's, though, he's a minority stake in F-45. Roughly 450 million. It's no valued. The whole thing.

The valued. It's valued at 450 million. So is this the next competitor to Orange Theory? Is that like the new way? Well, I don't know. Let's look up which one's worth more. I would F-45 might be worth more than Orange Theory. 450 million.

You think that Orange Theory is reached a billion already? I think it's more than. Didn't we see something that said that they Maybe you could look that up down look up orange theory value and F 45 value. So that must be an East Coast thing Because I've never seen. Oh, no, they're here. They're here in San Jose. Oh, yeah. Yeah, no, they're oblivious They're all they're all over here in San Jose and You know a lot of the coaches that were teaching orange theory of a hop ship and doing it. Oh, it is exceeds one billion Yeah, wow. They exceeded that in 2018. Yeah, they're crushing Holy shit. It's twice as big as okay. So no was that so is F 45 valued at 450? That was what it was yeah

Okay, so they are yeah, I mean it's a similar model. They're all intensity based all of it is an answer to CrossFit right? Yeah, so I mean you can an answer to CrossFit, right? Yeah. So, I mean, we can thank CrossFit for the opening the door. Yeah, the small box group class. And it's brilliant. It's, you know, we've talked about it countless times on the show, why those things, those models are so successful, and it's the community that it creates.

When you do a small gym like that, it creates, I mean, I remember being at Orange Theory and seeing everybody like that would come to class. It's a social thing. You know, it more than anything else. I mean, 90% of the people didn't get in the results. And if they are, they end up going right back after they fall off for a few months anyways. But it became like a, you know, meet you at class tomorrow.

It's an experience. Then they go have drinks afterwards. It's hilarious. Well, I mean, it's a smart strategy. It's an experience. Then they go have drinks afterwards. It's hilarious. Well, I mean, it's a smart strategy. It works. I don't know how good it is for long term success. It's terrible. And I got into it with somebody on our Facebook page this morning.

I should say get into it. I responded. But you released a blog recently. That was basically the pros and cons of what CrossFit has done for the community. And, you know, there's people, I love people that do this, was basically the pros and cons of what CrossFit has done for the community. And there's people, I love people that do this, that comment on titles of articles

without reading the full article. I think you did still have it. A good job of giving it the credit that it's due, and I think we do a good job of talking about all the positive things, but the truth is this, that majority of people are getting involved in these classes to lose weight. Very few people are getting involved in this stuff because lose weight you know very few people are uh... are getting involved in this stuff because they compete yet right exactly

so most people are joining these types of classes to lose pay to lose weight and america does not have a weight loss problem every year millions of people lose weight successfully lose weight now over eighty percent of those people put it all back on and some so the problem is not a lack of motivation.

And that was this person. Why throw shade on any sort of modality, if it's what motivates people to get off the couch. And I said, well, that's because that's not the problem. The problem is that we lack the motivation to get to place. It's the way we're going about it is all wrong. And that is what we're trying to do here. Is we're not trying to throw shade on anybody's modality.

We're just trying to enlighten the the the masses from the consumer exactly that are that are sucked and bought into the motivational hype that listen Maybe this isn't the best approach for you to lose this weight permanently It's a it's a hard thing to understand because if you put yourself in the mind of somebody who's ready to start working out ready to lose weight They're in this really motivated inspired state of mind and when we're in that mind of somebody who's ready to start working out, ready to lose weight, they're in this really motivated, inspired state of mind. And when we're in that state of mind, we tend to overestimate our abilities. So if you say to somebody, you know, oh, you want to start working out now, yeah,

I'm finally, I'm finally ready. How many days a week do you want to work out? Five days a week, you know, what do you want to, I'm going to work out hard. What about diet? Oh, I'm not eating sugar anymore. I'm putting all the crap. I'm not going to drink alcohol.

And then you ask them, what were you, were you working out before? No, not at all eating sugar anymore. I'm cutting all the crap. I'm not gonna drink alcohol. And then you ask them, what were you working out before? No, not at all. What do you diet look like before? Lots of sugar, lots of alcohols. Okay. Too way too big of a change. And right now it feels good

because you're in this inspired, motivated state of mind, but that state of mind will change at some point. What will that version of you think of what the decisions you're making now? Will it be something that could stick to or will it be a quick reversal? That's what ends up happening. It's a quick reversal. Yeah, and so these types of modalities

capitalize on the motivated consumer which you know, it's not their fault, by the way It's all done almost the entire fitness space does that they capitalize on that I mean watch some of the most popular fitness Programs on mainstream TV watch the biggest loser. It's all that. I mean, watch some of the most popular fitness programs on mainstream TV, watch the biggest loser. It's all that. It's a 100% motivation inspiration. It's 1% good exercise and good diet. It's all about that. Beakin' to that. I'm giving you guys homework.

That airs a week from today. So that goes live and we have Steve Cook and Erica, Fit Love, or both the trainers for that. And we have to watch that for that exact reason so we can comment on it. I really do want, and I know that, you know, we've each probably expressed our disdain for the show. And I think it's important because we've talked about that to discipline ourselves to watch the episodes and then we could talked about that to discipline ourselves to watch the episodes and then we could talk about them.

And I think it's fitness entertainment. That's just 100%. I mean, there's millions of people watching that, dude. I know. And it's entertainment fitness. That's what it is. So you want me to watch it, huh? I do.

I want you to get eye cancers. I want you to watch it because I think we should talk about it. I just think that we owe it to the audience to do that, and at least to express, not just talk shit about it, but express what we see going on in it. Yeah, that's the truth. And so I think it would be good. It starts in a week, Doug, you can hold this accountable.

All right, Doug. So maybe we'll watch it. Maybe we'll watch it in here. Yeah, I'm down for that. Throw a popcorn at the TV. Yeah, yeah, Doug. So maybe we'll watch it. Maybe we'll watch it in here. Yeah, I'm down for that. Yeah, throw popcorn at the TV. Yeah, yeah, yeah. Speaking of cancer. Oh, God.

Oh, God. Hey, so it's drinking. It's drinking. This is a huge, huge discovery that just got made. So scientists just found a new type of killer T cell. So this is an immune cell that seems to target all cancers, all cancers. So they found a cell in the immune system that if it's around cancer, it kills it, doesn't

harm any healthy cells. And so they're already doing studies with mice where they're boosting this, just this type of killer T cell and they're curing cancers at the moment. What? In my, so, Titan T cell. Well, so this could be, that's huge news. This is huge because one of the big challenges

with treating or fighting cancer is that they're all different. So you might have a treatment that works for one but it doesn't do anything for another one. So it's very, very difficult to, like finding like a cure for cancer for a long time scientists like it's very, very difficult to, to, to, it, like, finding like a cure for cancer for a long time, scientists are like, it's not going to work that way because there isn't a single thing. But now they found this killer T cell. This is fascinating.

This is the first time we found something that seems to kill them all. Do you guys, do you guys believe in our time that we'll find a cure in our lifetime? I do. I do 100 percent. And now, and where do you stand on the, the, um, conspiracy theorist that believed that we already have it and we're just stupid. Yeah, you think that's yeah, I think it's bullshit because they say, oh, it's because of money or whatever. If you discovered the cure for cancer, you'd be one of the richest people on earth. And celebrities and scientists and politicians die from cancer. Nobody spared. There is no cure. People are hiding. I'm just happy to pour. No, no. I think that we will, though, find a cure.

I think it's going to happen in the next 15 to 20 years. I'm really curious about this T cell. How do they... So everybody produces this naturally or is this only found... Where are they? How are they just now finding this? I don't know too much of the details. I just read a single article on it and I've seen lots of other articles. So I belong to a lot of science groups on Facebook and they're all posting different articles talking about this.

So this is apparently a really big deal right now in the, you know, the medical community. Again, it potentially could be a path towards a universal cancer treatment, it's early, but holy cow, do you guys have any idea how groundbreaking, how much it would shift and change society? If we finally had a cure for a disease that to this day really doesn't have any, it would be huge. It would be absolutely massive.

So it's really exciting. What do you think are some of the unintended consequences that could happen from it negatively? Well, obviously there's tons of positive and all of us in this room have been affected by directly, right, somebody who in a family that's, and that I would love to have a cure, but then there's gonna be things that happen

because of it, what are some of the things that you have? Well, if they're doing something with the immune system, I don't know, maybe they could trigger some kind of autoimmune response. It could be overactive. Maybe the person would need repeated treatments because whatever is giving them cancer in the first place wasn't solved. So maybe they get this treatment and then five years later, I have to go back and get this treatment.

I don't know. Things tend to adapt and evolve. Maybe it stops working after a certain period of time. But working with the immune system seems to be the best bet because our immune system is pretty damn smart. And if it's your own cells, then it's probably a good thing. And along those lines on cancer, did you guys know that they finally found a link

between thyroid cancer and cell phones? Oh, shit. Yeah, they did. And now here's the link though. It's not everybody. It's higher, they found that there are higher rates of thyroid cancer among people with certain genetic variations in specific genes.

So they're finding that if some people have this gene variant, and if they use a lot of cell phones, their risk of thyroid cancer goes up. And other people probably don't be so worried. I see they've got such correlation thing though. No, they've connected it. They seem to have connected it. Really?

Yeah, they have. Yeah, they said they examined over 900 people and Connecticut and found that those with a certain single nucleotide polymorphisms were significantly more likely to develop cancer in their thyroid. So this is the EMF or whatever, like, signaling. The radiation is probably coming from that.

I mean, you see the low amount. It is, but over time. And again, if you have this variation in your gene. I think we're not far from like the advanced version of like 24 of me where you can get like, if you get this whole list of all these genes that you have, you potentially have. Normally known as 23 of me.

Right. Is it? 24. Reattached one. Is it really 23? Yeah. Yeah. That was good, bro.

That was great. I don't think that's a good thing, though. I know. Actually, Chrome's on it. We found an extra one. I don't think so. Sorry. No, but don't you think that the future will be like, we'll have connected all these different

things, right? I think it'll be this list, like, oh, you should avoid cell phones or you should avoid this or you should stay away from this on those. You'll have like a whole blueprint of like what works And that'll probably be called 24. I'm sure so that one there you go Advanced version We'll create that this Quas brought to you by organify

For those days you fall short on getting your organic veggies or whole food nutrition Organified fills the gap with laboratory tested certified organic superfoods to help give your health a performance-the-edit 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 Pretty Three. Thoughts on biggest loser challenges in the workplace. I didn't even know this was a new pick. Have you guys seen, you guys know what these challenges are,

right? So they get groups of people at work and we're all gonna be in a contest for 90 days. See who loses the most weight, you know, type of deal. Thoughts, what are your thoughts on these things? Well, I used to run one at 24-hour fitness. Would you call it? We call it the biggest loser challenge. Oh wow.

The difference though is that we did not go off a weight. We measured body fat percentage. And so it was the greatest percentage of change and it was over the course of, I believe we did. Do you remember how long I did it for Justin? We did it like three months ago. I think it was three months long as what we did it. That's better though, because I had a buddy that did a bet

with an our clients fought over who actually won. Really? Remember that, too. So mine and Adam's clients. So I had a buddy who he's a investment baker and he's got all these buddies that are all investment makers, so they all make a lot of money, and they're all real fat and out of shape or whatever,

and they made a bet, it was a three month bet, $50,000. Wow. Who could lose the most weight? Now my friend won, but he gave the whole fucking thing. When he did the weigh-in, he bulked up for it. He drank soy sauce, was eating salt. Got him some huge pizza. He's hell of bloated, hell of a car.

Then he cut water, fasted, used the sauna. So body fat percentage is smarter way to measure it. No, that's for that exact, so we mentioned in the intro about biggest loser starting next week. That's one of the things. So the very, I watched the first probably, I wanna say four or five seasons of biggest loser. And the very first season for those that have been fans

of the show are watching it, I really liked. I remember when it came out and I thought, this is really cool, it was during the time too when like reality TV is like exploding and shit like that. I'm like, you know, finally like a positive reality TV. The good intention part of it was there in the beginning agreed. But when there's that much money on the line, it's only a matter of time before enough people catch wind of it and figure out how to gain it. How do we traumatize this? How do we make it more interesting? Exactly. That's exactly what started to happen. Season 2, 3, 4, and beyond was the first one was nobody knew what to expect,

how you would win, what the competition would really look like. It felt real. It felt like it was a good, authentic show. But then it seasons to come later on. People find out, oh, yeah, if you get as fat as you can going into the show, sodium load like crazy, water load like crazy, you'll shoot your weight up, you know, 20, 30 pounds, especially for someone who's that overweight, you add somebody, somebody who is 300 pounds, you load them on a ton of sodium and carbohydrates and gallons of water heading into that, you can manipulate by like 30 pounds. Yeah, that's one thing I want to pay attention to from watching, like how they're handling all that,

like how they're handling the testing, specifically if it's just going off of weight, like how much of the after effect are they gonna show with them, now being immersed back in with their family and like how, you know, like I think it'll follow them a couple months later. They do all that.

Yeah, they do. So, and, but there's a thing, they don't discuss the water manipulation, at least they had it in the shows that I'd seen. So they don't, they don't discuss that for what I don't know. Okay. It's how many of the trainers on the back end are coaching that way.

Like, I mean, what would it do? Yeah, you want to win, right? You know, right. And it's wait, and unless it's explicitly in the rules, not to do it, which it may be, it may be in the rules that says, water manipulation is forbidden,

or whatever. I mean, how do you, you can't forbid, how could you forbid that? Like I can manipulate your water just by messing with your carbohydrate and taking your water. Sure, but maybe they'll say things

like you have to be hydrated or, you know, that kind of stuff. So here's the thing with these challenges in the workplace. They're phenomenal Ways to set yourself up for failure unfortunately. I mean, there's nothing inherently wrong about a contest But your chances of succeeding long-term After following one of these is very very low because it's a it's a it's a perfect storm after following one of these is very, very low because it's a perfect storm. Your typically, typically you're in a situation

where you're not working out, not eating right, and so this gives you the spark to do something, but now you're in a contest, so you really go for it. You do everything you can. You use willpower the whole time. Nothing wrong with willpower in the short term, but willpower does not work in the long term. Behavior is work long term.

If you have to use willpower long term, you're going to fail every single time. Willpower is just a spark. Now, that's it. And so what happens, they go in there, super amp, super motivated, do everything, it's all about willpower. The second the contest is over, it's done. I'm done, I'm over it, and people tend to bounce out of it, and bounce out of it worse than they were

when they first entered. Now, here's how I'm gonna defend it. Would I do one? Hell, yes, I would. Because I think I'm a master of manipulating my fucking body composition. And if there was a chance for me to win $50,000 amongst my friends or coworkers,

I know that I could do that. And regardless of I think it's healthy, ideal, or anything like that. So I think the mindset that, ideal or anything like that. So I think the mindset that you go into it matters everything. So if you know that, if you know that you're going to be manipulating water, manipulating your your body composition to win a competition, then it's like a sport and you're treating it that way. Go after the money, fuck it. But if you think that this is a good idea to get yourself in shape, that I don't think that's not.

I don't think it's because to your point, it's setting you up for failure because you're the way you're going about it. It is not ideal. It reminds me of, I'm sure you guys train clients who were like, you know what, when are my goals is to run a marathon? So I'm gonna,

that's when I'm a trained form and a run a marathon. And so they use that as their motivation, they train, they change everything about their lifestyle. They do the marathon. After the marathon is over, it's everything's done. Well, I think younger me would have been all about it. Like, you know, this is a great way to get people involved and to get them moving and to get them motivated

and, you know, fueled towards the right direction. But, you know, experience in dealing with people and seeing the trends of how this all plays out, there's a lot more negative to it than positives for me. I just see the rebound effect. I see people being even more likely to not wanna repeat that again. And so therefore it's like they're in a different place

about their view of fitness, even then from then on out. Now, that being said, I mean, are you or are you guys not in the same page that I am that if your family, who probably doesn't have good relationships with exercise and food like we all do, put up a $10,000 bet that who can manipulate or who can lose the most weight or- If it's just the game, sure.

Right. Would you not? Sure. Because you guys know that you're probably better at that than any of them. It's just the game, you know, at that point, it's just the game, but if Right. Would you not? Sure. Because you guys know that you're probably better at that than any of them. It's just the game, you know, at that point, it's just the game. But if you're entering into it and thinking, oh, this is going to get me in shape. This is going to work for me or whatever. You're going to set yourself up to fail.

It's actually a terrible strategy. And it actually might even make it worse than if you never did in the first place. No, I will. It will. I mean, I think unless you have that mindset that it's a game, you know, the same way that you approach training modalities that are like sports, e-cross fits, you know, if you go into it with that mentality, then by all means, it's, you know, playing basketball because it helps me stay in shape and I love playing basketball.

Do I think it's the best way to stay in shape? Absolutely not. So if you go into a competition like this, knowing it's a sport, it's a competition think it's the best way to stay in shape? Absolutely not. So if you go into a competition like this, knowing it's a sport, it's a competition, it's not the healthy way for you to stay in shape, then by all means. But if you enter it, like a lot of people do, innocently, thinking like,

oh, this is a great way to start my new year and get in shape and get all the work people together. Let's get a bunch of people together. We're gonna do a fun event. Yeah, cool, right? That's not gonna change it. Next question is from Alec Cosmo. What is the best way to train abs?

Isometric or concentric and eccentric? Okay, so you have first break the down for people. Yeah, so there's three types of muscle contractions. Isometric is basically when the muscle's just tense and holding a position. Example plank. Yeah, so like if you were holding a dumbbell, you curl up and now you're just holding it up there.

Well, use an example for that. Or a plank, a plank, right? Concentric would be the muscle shortening, so a crunch coming up in a crunch. East centric would be the muscle lengthening which would be coming out of a crunch. So those are the three types of muscle contractions. All three of them are important to train with your midsection.

They're all three important to train with any muscle. Does it just like any other muscle? It is. Your body, it gets, the type of adaptations you get with training tend to be more closely related to the way that you're training. Then there's some general adaptations that come off of that. If I train my abs isometrically only, I'm going to get really good isometric

contractions. I'll have a little bit of carryover to concentric and eccentric and the truth and it's through the other way around. You will get a little bit of general adaptation. Training all of them will mean you'll get better at all of them. Well, and if you want to see the greatest change, then the one that you do the least amount, you should put emphasis on. So if you're somebody who does lots of planks and that is your, you know, quote-unquote, way you train your abs and you never do crunches, then doing some crunches would be amazing. Or if you're somebody who blasts on crunches and they crunch, crunch, and they just let their body fall back, fall back, fall back all the time, but they're really good at crunches

they can do thousands of them, but they never like slow down the negative and resist it on the way down and focus. Do that. So it's like whatever you're doing the most of, or you gravitate towards the most, then focusing on the other ones are probably the best thing that you could possibly do. Yeah, now as far as building the muscles of the abs that they're more visible, those are going to be your concentric and eccentric wraps. That's going to be the full range of motion exercises where the abs are squeezing and then

moving out into more of a stretch position. The isometric stuff, though, is phenomenal because you want your core to be able to tense up and stabilize your spine for exercises like squats and deadlifts. All that can do with the presses. That follows you in basically all movement patterns. It does. Now, generally speaking, when you guys think about abs and the majority of people, what are,

what's some of the single best advice that you've given to clients in regards to that? Well, just teaching clients the difference between flexing at the lumbar spine and flexing at the hips. Yeah. I think when people do a sit-up, the mechanics of it the hips. I think when people do a sit-up, the mechanics of it. Yeah, I think when people do a sit-up

or a leg raise, a leg raise is a real common one. They think of the body folds in half that they'll work in the abs. And the abs, you may feel them even in that position because they may be stabilizing. But really, if you wanna work the abs with full range of motion, it doesn't flex the hips at all.

It flexes the spine. It takes your pelvis and it rotates it so that your tailbone tucks and you squeeze it. It brings a ribcage closer to your pelvis. That's what they do. So like a leg raise, some people will get in that leg raise position and they'll like just bring their legs up and their back is still up

against the pad and it's still straight back or whatever. You're not working the abs through a full range of motion. You're working the hip flexors. Yeah, and too like in terms of rotation, because that's another component with that they're responsible for stabilizing, like just having the ability to do both, like rotate with your hips with it,

and then also anti-rotate. So your hips stay locked in place, but then your just your torso is responsible for that rotation. So that's something else that a lot of people just are going through these things with momentum. And they're letting their body sort of dictate where they're going without having full control.

This helps to kind of promote more control and center that with your torso. I love that we all were thinking three different things because I think all of them are extremely valuable. I think Sal is first and foremost, understanding the mechanics of it is the most important. If you don't know how to contract your property, all the other tips are kind of worthless,

Justin, I love the idea of rotation and anti-rotation, because it's probably one of the most neglected things that people focus on. And when you talk about longevity and safety and advanced age, talk about one of the most important things to help protect your back is focusing on rotation and anti-rotation. The third thing that I would contribute

that I remember giving as advice that even myself neglected was loading and heavy ab work. Ab's are so common to see supersets and bicycle labs and, you know, 100, you know, 100 crunches and everybody thinks high repetitions, like similar to calves, people think that that's the way to train them for the best results. And in fact, some of the best results that I ever personally had with training my abs or training clients abs was actually doing five repetitions of slow,

controlled, heavy, loaded abs. And because most people don't train that way, you tend to see incredible results from that. So, man, I tell you what, if you're listening right now and focusing on abs, you take those three, those tips and probably some of those. Well, we did a YouTube video a while ago on long lever crunches on a physio ball. If you do those right, you're going to do maybe 10. If you're if you're strong, probably that's a lot of resistance with your arms like yes, you do a good long lever crunch on a physio ball.

Slow full extension so that you're at the end of it, you're actually arching over the ball and rolling and rolling the spine like you're saying over keeping the hips stationary so you're not sitting down with your hips, squeezing the abs, keeping the arms up above your head. That's a lot of resistance. You will develop muscular, strong abs with an exercise like that.

The real high rep stuff, it's good for endurance, but it's not going to develop the muscles of the core. I remember there was a period of time there where it was like planks, plank was the exercise. That's what everybody does. Let's just plank all day long. And they have some value for sure, but you gotta do everything.

You gotta do all of, just like when you train any other muscle. All right, next question is from K Craig 12. What are your thoughts on Trap Bar Deadlifts? Mark Ripito recently released a video talking about why the Trap Bar is a poor and unsafe substitute for the barbell. I love this video.

He's so salty. I love him, man. I know. I'm growing to really love this guy more and more. He starts the video with this. This is a craft bar. Yeah. So the reason the military just bought a bunch of these.

Yeah. I think it's, you should not compare the two exercises. You should not say to yourself, which one do I do? Because if I do one, I can't do the other one. I think that's the wrong approach. I think that's approach a lot of people in fitness take where it's like it's either kettlebells or dumbbells or barbells or machines or high reps or low reps.

I think they all have value. Actually, I know they all have value. Yeah. The trap bar has tremendous value on its own. I don't think it should replace a straight bar deadlift. Yes. But I think it has its own value. Well, I think his argument was really that. Like, he was trying to argue how much more valuable, like a deadlift was for these very specific reasons, which, you know, I couldn't really argue against that fact, but to your point, I totally see a lot of value in the trap bar for completely different reasons. Well, you have to talk about why he made the video in the first place. He made the video in response to what the military is doing currently right now,

which is eliminating the barbell deadlift and replacing it with trap bar deadlift. Now, do you guys know why? Or do you guys want to guess why? I don't know why, but I have probably actually, probably a lot of people were getting hurt trying to deadlift. Yeah, I can technique. Yeah, because a trap bar is easier to teach

than a barbell. Of course. It just is. It's an easier thing to teach. The other part of it is, if you look at athletic coaches, some of the best athletic coaches in the world, they do trap bar deadlifts. They say it transfers better to basketball and volleyball.

Yeah, I mean, for me, okay, so this is where I think we all kind of are in similar campuses. I love the video though. I agree with him that it's a terrible idea to replace the deadlift because to your point style, it is. It's a different exercise. It's a different exercise. It has different applications. Both of them have value, but to his point

and I agree with him that the trap bar deadlift should not replace a conventional barbell deadlift. They're different. I mean, they're completely different. In fact, they have very, they have, I think the trap bar deadlift has more similarities to a squat than it has to a deadlift. So it shouldn't even be called a deadlift. Should be more like a trap bar squat. Yeah, at this point, with that travel and the sagittal plane, like allowing for a little bit more of that, like you do see that in a squat.

And that's what we have the squat. And so it's like, you know, I get where he's coming from from a barbell purist perspective with that, but it does also allow, I mean, it's a different, you know, it's a different monster. It's something that I'm recruiting,

you know, both anterior and posterior, like together. So I've done long periods of trap bar deadlifts. When I was searching for that 600 pound deadlift years ago, I avoided the straight bar for a little while because I was overworking my posterior chain. So I picked up a trap bar and it was similar enough, I thought to prevent me from losing gains, but allow me to train kind of a similar,

it's different, but a similar emotion. Here's what I found with it. Well, obviously I could lift more weight with a trap bar. It's just, it's more of a vertical, I guess, lift my back is a little bit more straight, so I can lift more weight with it. And I noticed that it did strain my lower back less, but I did get a lot of mid-upper back activation.

So you load up a trap bar really heavy, and you do some trap bar deadlifts, you still get some really good mid-back activation, and of course it works the legs, get a little bit more quad activation. I noticed with the trap bar the straight bar. Now when I did that and went back to the straight bar, I didn't lose any strength on the straight bar,

and then I was able to get my straight bar lifts up to the 600 pound target. I find them extremely valuable. I, and they're easier to teach by the way. When you get a client as a trainer, teaching a deadlift can sometimes be very difficult. There's a process to teaching it. And sometimes what I used to do is I would go,

I wouldn't even go to the straight bar, go to the trep bar, depending on the client, because it was an easier way to train something that was somewhat similar. I also think that, I also think this is part of the problem with our space is we get different camps and experts in exercise and strength training and it turns into this, you know, intellectual debate over things that really don't fucking matter for 90% of the population.

They really don't. And it's unfortunate that we get here. And we rarely comment on this. I think Riptose got enough street cred and we've thought the video was entertaining. So the person who asked this question they got us to talk about this. But we actually pass on a lot of these questions

where people want us to debate another expert in the field that maybe said something that is counter to what we say, because we've talked about the value of a trap on a floor. So I'm sure that's why this person brings this up. And the truth is, it really what it ends up doing is it loses the people that we care about most. I think the goal of mind pumping me first started this was to educate the people that mind pumping me first started this was to, you know, educate

the people that are trying to get started with health and fitness and learn the proper way to get in shape and to learn the proper way to strengthen the benefits of lifting weights and the things like that. So this is a community that we're really trying to reach the people that are not going to the gym. I don't want to get in argument with the fitness gurus that have been doing it forever and fight over. You know what ends up happening? When you do this, when you debate what's better? Tret bar or a straight bar deadlift,

then you're drawing a line in the sand and the listeners or viewers or wherever's watching is going to then think, I need to pick one. Right. I have to pick one. Yeah, and the truth is, they both have value. That's right, and that's sad because you're gonna lose the value of the other exercise is they both have value. That's right. And that's sad because you're going to lose the value of the other exercise.

They both have value. That's the real truth. And by the way, this is a strategy that advertisers have used for years. Pepsi and Coke did this in the 80s. It's how they got everybody to drink Pepsi and Coke and throw not drink seven up and shaston all those drinks. They gave, they made people think they had to pick politics works this way. I have to pick. There's only two choices. One or the other. When we make this debate over these two exercises, which one's better, which one's sucks, then people are just going to think, oh, I side with Mind Pump. They said the trap bar. I side with Ripeto. He says the straight bar. So I'm just going to pick one.

And then you miss out on all these amazing benefits of the other exercise. The truth is, they both have value. Yeah, I do appreciate like some of these old dogs, though, that they dig their heels into, you know, those foundational things that have been time-tested over millennia in any different culture, like you know, dead lifts, like bench-pray, like the ones that have worked,

like, time in and time time out and they wanna make sure they keep the purity of the way that it's taught, you know, why the reasoning behind it, like everything is like untouched and I get that, but then something new, like the trap bar comes along and it's like, ah, they don't wanna, the change is hard. Well, Riptos is smart, very smart, dude.

I'll tell you what, starting strength was the best workout you could get online beforeto's a smart, very smart dude. I'll tell you what, starting strength was the best workout you could get online before Maps and Obolic, 100%. You compared his program to all the other bodybuilding routines and there was a stark difference. I remember first seeing it and going, wow, this looks very simple. Yeah. This looks very basic.

Yeah, very simple. Follow it and you just, you get great results. All these other bodybuilding routines are full of crap. It was, he really made a phenomenal impact. It was his programs that got people to finally say, the average person would say, hey, wait a minute, maybe I should train on these core lifts instead of doing all this other fluff.

Maybe I should train my full body, you know, a few times a week instead of doing body parts splits, it was him. Well, and there's, Justin, I'm with you. I can appreciate Puris and the digging the heels in, but I think it's important as experts in the field that you're careful about what you dig your heels in about. Sure.

You know what I'm saying? What you take a hard stance on of what's good or what's bad. Yeah, because isn't he like anti-mobility too? Oh, he is, yeah, I don't have to dig into that. I'm not sure about that. All right, but I mean, I wouldn't surprise me again. Like I said, I appreciate that they exist because they're on a spectrum.

You know, like for me, it's like I, I can then like kind of make my own decision accordingly. Like I know where he stands on like something else that's gonna come out and it'll put, present an argument that I'm gonna think about. Well, I also think that we're speaking to different communities. Yeah, I mean, if, I, I side with him, argument that I'm going to think about. Well, and I also think that we're speaking to different communities.

Yeah. I mean, I side with him if I'm talking to a bunch of people. Yes, driven people. Strength training athletes that want to be strong as fuck, and that's why they follow my channel. And that's what they're interested in. And I catch wind that people are stopping doing conventional deadlifts to do trap bar deadlifts because it's fucking easier. And so they're choosing to go that path.

I would dig my heels in the same way and say the same thing about the trap bar, but my pump isn't that, which we're not speaking to just a strength community. We have a plethora of all different types of people that are trying to get into fitness. We have everything from super advanced experts and strength athletes to the total beginner novice person

who is clueless about strength training. And the last thing I want to do is to get into these crazy debates. Maybe when we first started, we probably, I think, entertain some of these conversations because it was good for us to gain some traction that could people could hear us intelligently debate or argue points like this. But I don't know.

I'm very careful about it now because I don't think it's- Oh, we pre-screen it now because it's like if it doesn't hold any value to your average person, typically we don't even really want to discuss it. Well, that all being said, look, here's the deal with the trap bar. I think it's got a lot of value. I think we all think that. I think using it in your routine on a semi-regular basis is a good idea.

You'll notice gains in your glutes, your hamstrings, you'll get some good trap activations, some good mid-back activation from it. Great for strength in your grip. Great for athletes. It's great. It's phenomenal for athletes. In fact, I've seen athletes train explosiveness with weights with the

trap bar more effectively than other methods, other barbells. You look at Max Marzo, you look at Cory Slesinger, you look at Paul Faber, it's all good, great friends of ours who are some of the best athletic coaches in the space. All of them utilize the job. They have great points for it. Next question is from Big Daddy Bass. What do you think is overall better for muscular health and longevity? Stretching, foam-lert rolling, or mobility work?

Mobility. Well, see, mobility work encompasses both stretching, foam rolling, and other things. So, the reason why I picked this question is I think it's important to explain to people what mobility really encompasses. Mobility refers to your ability to move through a full range of motion and have complete control with strength and stability through that range of motion. That means you have good mobility. Now I know mobility in other circles may be used to just mean range of motion, like,

oh, how far can you stretch or how far can you move a joint or whatever, that's your mobility. That's not the way we use it. The way we use it is, can you move through that full range of motion but own it, also own it, also have strength and connection to it. Now, what are the methods to improve that kind of mobility? They include stretching. Stretching does a phenomenal job at increasing range of motion. It doesn't give you any strength or connection to that range of motion, but it gives you that range of motion.

Foam rolling is another great thing that you can use. How does foam rolling work? Well, there's some debate as to how it works exactly, but it does allow people to move better with certain exercises that way you can strengthen better movement patterns. So if I foam roll before I squat, I may squat better. So therefore I'm gonna strengthen better squats

because of it. Here's where I'm gonna challenge you. One of these three things can live without the others. If you have the proper range of motion and you do one of these three things, you can eliminate the other two. Yeah, you will. Mobility to work in clueless. You can eliminate the other two. Yeah, you will.

Mobility to work in clueless. You don't really need foam rolling. If you do, if you have, if you can do mobility drills, like flow sessions, like we have in our hit program, if you can do those properly, and with good form,

you may never have to foam roll or stress. Sure, totally. Now, if you cannot do some of these mobility drills and you're limited, stretching and foam rolling are tools to help you get there. Totally. And this is, and I'm very passionate about this because, you know, I'm just recently talking to my step dad's new wife and she's about to do hip surgery. And one of the things that I'm stressing to her

is that you may get the temporary relief after the surgery. In fact, you probably will. You'll probably feel amazing. But you're gonna be back into this same place if you don't do the mobility work. If you don't work on your internal extra rotation of the hips

because you keep resting on the joint. Exactly. And so, and I said, but what's great is if you do put the work in to get there and to get these mobile hips, if you just stay up on the mobility drills, you may never have to, you know, static stretch or foam roll ever again.

And why I'm passionate about this is because I've watched it happen to many clients and I've experienced it myself, that once I did put all the work in to get that full range of motion up, as long as I did mobility drills that promoted that, the foam rolling and the stretching was... I could totally speak to that in the way I used to train with my clients too. I would have them foam roll before every session.

You know, now to have them do some dynamic movements and things to kind of, you know, get warmed up before I realize, like the the true value and getting into these mobility drills, it promotes all those things. Like, the movement of it is what it promotes the strength, the control over it. And really, it's, it's about having access. So if I'm in a certain range of motion, I just know that I can muscularily command a way to brace and protect my joints. It depends who you're talking to, right? So if you have good movement patterns,

if you can move through full range of motion, you can just lift weights with good form, deep squats and dead lifts and z presses and rows and do that really well and work through full range of motion. And you'll probably never have to do a lot of the other stuff. Now those other things are definitely tools. They're tools. You don't have that kind of mobility,

you find you have areas you can work on, you can utilize those tools to help you. You can utilize them. And good mobility work tends to encompass all of it. You're right, A mobility drill encompasses stretching and activation throughout the whole movement. You mentioned the flow drills that we have in maps hit. Those are supposed to improve mobility. Go through those and tell me you don't feel a lot of muscle stretching. Yeah. Well, I forgot to mention, well, like so the knots, right? So that's the biggest thing

that people like want to attribute is it relieves my knots and, you know, these things that form these, these pressure points on my body if I do the foam rolling and you come to realize doing these mobility drills, it relieves, it relieves that stress. It like that, that pain, like, alleviates. It prevents them from getting there in the fore. Right. That's what it does. And you can, if, if, again, if, again, if you're incredible at each one

of these individually, you still would have to, like for, you could be incredible at stretching. And you do yoga all the time. But that doesn't necessarily mean that you have mobility, right, you're flexible. You're flexible, you can do the splits, but do you have control through that range of motion and that's where that's different So stretching alone by itself is not good enough. No foam rolling by itself foam rolling addresses the temporary leaf

It relieves those knots. Oh, okay. Now I can actually move a little bit better So yes, it's a tool again, but again foam rolling by itself without anything else doesn't work, but Good mobility done correctly can live alone by itself. If you own the range of motion, you have control of it. So I'm talking to somebody right now who is in their early 20s, they have no joint pain, they have good mo, they can move their joints through full range of motion, they don't want to waste their time stretching and doing full and well. If you do mobility work or to your point, Sal, doing full range of motion of all these different exercises that challenges each range of motion on every major joint, you will never have to probably stretch your

Fomeranum. No, no, I mean, again, just having a good range of motion, I mean, reality is having a good range of motion without strength is it causes instability. It causes instability. It actually is lack of mobility, at least the way that we're describing. I've worked with clients like this. I trained a few women who were hyper flexible. Hyper, they had long ranges of motion. One of them just did lots and lots of static stretching. The other one was just born that way. And they were constantly hurting themselves

because they didn't have enough strength intention to hold things into place. It was loose. Yeah, like I was going through all the research and everything when I was looking at isometric training and just isometric training in itself as an analgesic effect. So that basically they proven that it alleviates pain

and again, I think this is just speaks back to the fact that it just creates more stability, your body, like it reduces that signal that we need to take care of this. Totally. And with that, go to mimepumpfree.com and download all of our guides and resources. They're all totally free. So if you need help burning body fat,

you need nutrition help, exercise help, go on mumpfree.com, check out all of the stuff that we have that can help you download the one that you like best, it costs you nothing. You can also find all of us on Instagram, you can find Justin at Mind Pump Justin, Adam can be found at Mind Pump Adam, and you can find me at Mind Pump Sal.

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 body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, 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 Superbundle is like having SAU adamant Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time this is MindPump.

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