Mind Pump: Raw Fitness Truth - 1219: How to Properly Perform a Row, Ways to Use a Sled in Training, Strength Training for Endurance Athletes & MORE

Episode Date: February 1, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the correct way to perform a row, strength training for endurance events, favorite ways to use a sled, and whether whey protein is damaging to the kidneys. House of Pain is Justin’s jam. (4:45) Sal goes down memory lane after watching the SUPPS documentary + the importance of third-party testing and paying attention to quality. (8:34) Mind Pump Live at the Arnold Classic. (22:10) Can ACL tears cause harmful changes in our brain structure? (28:46) Has the novelty worn off?? Burger King to lower prices on their Impossible Whopper. (38:10) Video game revenue is down. (44:08) How times have changed. The brilliance of the Instagram page ‘Influencers in the wild’. (48:35) #Quah question #1 – I've seen people do rows pulling traps together during the motion, while others let their shoulders roll forward. What is the correct way to perform a row? (53:02) #Quah question #2 – How would you strength train for endurance events, like marathons, where low body weight is key to running faster? (1:00:23) #Quah question #3 – What are your favorite ways to use a sled for your training and training clients? (1:06:30) #Quah question #4 – You pretty much always recommend whey protein, but I have heard that it could be damaging to the kidneys. Could you comment on that? (1:11:07) Related Links/Products Mentioned January Promotion: MAPS HIIT ½ off! **Code “HIIT50” at checkout** SUPPS: The Movie Director’s Cut – Amazon.com ABH NATURE’S PRODUCTS, INC, ABH PHARMA, INC., and STOCKNUTRA.COM, INC. Issues Nationwide Recall of All Lots of Dietary Supplement Products Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Mind Pump 922: John Romano Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! Visit Magic Spoon for an exclusive offer for Mind Pump listeners! Check out Mind Pump Live to get tickets for their next live event! More than a knee injury: ACL tears cause harmful changes in our brain structure Burger King Lowers Price of Impossible Whopper Game revenue down 21% at Microsoft as Xbox hardware sales slow Atari is opening its own hotels in eight US cities How To Properly Do The Seated Cable Row (IT MATTERS!) - Mind Pump TV The ONLY Way You Should Be Doing Dumbbell Bicep Curls! - Mind Pump TV The ONLY Way You Should Be Doing Lunges! (Build GREAT Legs) - Mind Pump TV How To Improve Your Squat Depth - FREE Squat Like A Pro Guide – Mind Pump TV Prime Bundle | MAPS Fitness Products - Mind Pump DeFrancosGym.com: HASD's (Heavy Ass Sled Drags) Strengthen Lateral Movement with a Lateral Sled Pull – Mind Pump TV Mind Pump Free Resources  People Mentioned Joe DeFranco (@defrancosgym)  Instagram Mike Matthews (@muscleforlifefitness)  Instagram Jason Phillips (@jasonphillipsisnutrition)  Instagram  Robert Oberst (@robertoberst)  Instagram Tank Sinatra (@influencersinthewild)  Instagra

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 four fitness and health questions. But we also talk about current events. Talk about our sponsors. We tell stories about our lives because we're super interesting. Yes. Here's what we talked about. In this episode of Mind sponsors, we tell stories about our lives, because we're super interesting. Yes. Here's what we talked about in this episode of Mind Pump,

we started by talking about SEPPS, the movie, this is a documentary on Amazon right now that talks about the supplement industry, super nostalgic for me, I was looking at all the old jars and bottles and stuff that I used to mess with back in the day. Anyway, it's fun if you're a... Sal 8 all of them. If you're a fan of the bodybuilding supplement world

it's a cool documentary. Then we talked about the live event that we'll be doing in Columbus, Ohio. Hey, we're coming. We're gonna be going to the Arnold Classic. Okay, so that's happening early March. And then March 7th, we're gonna be putting together a mind pump live event.

So what do these events look like? You come hang out with us in the beginning, we chill gonna be putting together a mind-pump live event. So what do these events look like? You come hang out with us in the beginning, we chill a little bit, then you guys all sit down, we tell some stories, and then we answer all of your questions, and then we hang out again. It's a great, great time. This one is being sponsored by Viori. They are the premier at Leisureware Company

that you'll find anywhere in the world. And by Magic Spoon,, magic spoon makes cereals that are high in protein with amazing macro counts. So if you're into your physique, you want to look good, you want to be lean, but you also like to eat cereal that reminds you of your childhood. Make sure you go check out Mag- Replace your children's cereals.

Right. By the way, you can get tickets to the live event at mindpumplive.com. Make sure you go quick because they tend to sell out very, very fast. Then I talked about a study that showed that people with ACL tears also have atrophy in parts of their brain that corresponds to the ACL. My brain is shrinking, kind of weird.

Then I talk about how Burger King is lowering the prices of their impossible burgers because it looks like sales are declining. Oh well. It looks like it's a little impossible. Then I talked about video game revenue. Video game revenue was far larger than three of the top professional sports leagues combined. So it looks like sports balls losing. NERDS! Then we talked about the Instagram page, influencers in the wild. I love it.

If you want to make fun of influencers, go on there. It's such a good time. It's just a great time. It's my new favorite thing. Then we got into the fitness question. So here's the first one. This person says, look, I've been seeing people do rows by pulling their shoulder blades together.

And I've seen other people let their shoulders roll forward. What's the correct way to do them? So we talk about rows, the right way, the wrong way, what muscles you're working, and variations. The next question, this person says, how would you strengthen train for endurance events, like marathons, where low body weight is key? So this person obviously wants to get better at

burning marathons, wants to lift weights to get stronger, but doesn't want to wait any more, doesn't want to add any body weight. So we talk all about resistance training for endurance athletes. The next question, this person wants to know what are favorite ways are to use a sled for training and for training clients. So sleds, you can throw weights on them, you can push them, you can pull them, you can walk sideways, what's known as lateral. You can deliver gifts.

You can deliver gifts, I don't know that. That's awesome. But sleds are very, very versatile. So we talk about how to use a sled in your training to maximize your results. And the final question, this person says, look, you guys are always recommending protein, like protein powders, but I've heard that they're bad for the kidneys.

First off, that's a myth, so we cover that. Then we talk about the different protein powders. One of our favorite non-dairy, non-animal sources of protein is Organifies Protein Powder. These are combination of vegan sources of protein. To give you a good amino acid profile, Tastes really good, easy to mix, and we have a discount, go to organifi.com, forward slash mind pump, and use the code mind pump for 20% off.

Also, if you're listening to this episode when it drops, lucky you, these are the final hours for our maps hit 50% off sale. Now remember, hit is high intensity interval training. It's a style of training that burns a lot of body fat and is short period of time. And of course, we created this program, so we know it's awesome. Here's how you get the discount.

Go to mapshit.com, that's M-A-P-S-H-I-I-T.com, and use the code hit 50, H-I-I-T50, no space for the discount. Bro, I'm telling you that that beanie you have on is very, it's very, I'm rocking the 90s, it's very 1990s, house of pain Irish rapper. Yeah, jump around, you know, I'm just trying to promote that. Cause so let me, I'm gonna make a guess,

I think it's gonna be correct. Sure, huge house of pain. You know what's funny about that? Yeah, and of course you were, dude. Well, yeah, because I'm out. Like, don't know why it like me. Yeah, exactly. One of my good friends, you know, this black kid,

he used to have like a full continent of Africa, like, necklace that he'd wear. And I was like, oh, it's so cool. And so I was like, all like trying to identify with my ancestry or something. And then how's the pain pops up, you know, and it's like, hey, and then House of Pain pops up. You know, and it's like, hey, we're Irish and we're cool.

We're rapping stuff. That's Justin right there. Yeah. So, ever last dude, I was, yeah, it's totally a big fan. At this whole time, I don't know if Sal and I didn't put that together, you're so right. What?

I mean, that is Justin. Oh, so Justin, bro. Yeah. That's so Justin. House of Pain was the shit, and they were tough. Yeah, how so pain was my jam Did they look the angry and everything? How pissed off he is in the picture at there No, I used to draw myself with like Shamrock tattoos and a shit. I didn't I did bro I went far. I was like in a moment of like hey, this is you know, I'm I did where are they at now?

You know ever last does his own stuff still like he, he's been, he just put out an album I think, a Widey Ford, it's not Widey Ford sings the blues, but it's the next version of that combined with some like, house of pain kind of sound. Okay, I like that. But there's still plenty of stuff out, dude, it's good. I like that their song had the bagpipes in it. Oh yeah, I know.

It's like the only, yeah. When did he break off and do Everlast? Because I love Everlast. I've never been, I was never a big guest. I actually have no idea that he was, that Everlast and House of Pain had the same dude. Are you serious? I literally just learned that right now.

Well, I didn't really listen to, I mean, jump around, right? That's the only house of pain song that I know. That was the one song that you knew right right or I knew uh but ever last I love when when that transition happened and then did they ever reunite and like do they ever do anything all together still and what's this thing brand of cereal I don't know any of those questions like Wikipedia of Everlast's career but yeah no I was a how it goes. Like the Wikipedia of Everlast's career, but yeah, I was a big fan of Everlast's

going off on branching on his own, like, because he just super creative guy, like everything he did on the acoustic too, like he still made it like jam, you know, pretty well. He was also like, the house of pain was like, they were like tough white rappers, because other than that, they were all kind of like, what's the name of?

Vanilla, yeah. Well, I mean, I listen to BC boys, they were good. Oh, they're good, but they're not tough. But they weren't like, you weren't trying to like, like, they're much a nerd. Like, you could fight them. You know, you wouldn't want to fight House of Pain, you kind of be like, I don't want to fight those.

And then back in the day, you know what I'm saying? And how much later is insane clown posse? They weren't that far after, right? Yeah, the Fango stuff. Like they had their own like type of soda that they were selling ever to those. You remember them? I remember them.

That's true. They're kind of scary too, huh? They were kind of the M&M came out after them early on. M&M is great rapper, not scary whatsoever. He looks like it just, you just, you push him over. He's, yeah. He talks great shit. Insane clown posse does look frightening.

More of it in a crazy kind of way. I mean, hints to name insane. Yeah, look at that. Yeah, I never got into them. They're just, you know, they're, I don't know. They're kind of the nickel back of that category. You know, it's, it's, it's always fast. It's the nickel back of that category. Yeah,, it's, it's always fast. It's the nickel back of that category.

It's, yeah, it is. Everybody shits on that for a reason. You know, they earn that. You know, seeing that, the, the, the, how like trends, like how they, how they work and take off, it reminds me getting more of that, that sub video that I watch, the supplement video that I watched. Oh, you mean the documentary?

Yeah. Oh, you finally watched it. Can I say something real quick? I mean, this is like memory lane. Oh, I knew the documentary? Yeah, I watched it. Oh, you finally watched it. Can I say something real quick? I'm like, this is like memory lane. Oh, I knew you were gonna do this. You're gonna get a lot of work in your joint. You don't even know, you don't even know, you have no idea.

You guys know how when I get into something, I become utterly obsessed, right? I was obsessed with supplements for a decade, at least if not two decades, completely obsessed with them. So as I'm watching this documentary, documentary Adam and they're showing all the supplements I've took everything all of them every single one. Are you seriously like everyone they mentioned every single one except for the ones that existed before I You know was taking supplements like like the Blair protein powders and yeah I would say I was up there. I mean for sure all of them, the the muscle tech stuff, all the EAS stuff, ripped all the

twin lab stuff, I mean I took quite a bit of that stuff too. They showed Mattabbalal, I took that, I took hot stuff, they showed hot stuff. Oh, that one I didn't take, I wasn't asking about that. So hot stuff, baby, the first thing. You had to talk about how hot stuff came up because that was hilarious. So hot stuff was the first kind of supplement to come out that had everything.

So they were the first ones to say, let's put it all together. Yeah, because at that time, was that supposed to infer that it's like a legal stuff that they're using or what? That's just got everything in it. So at that time, the supplements that they were trying to sell, that boosted testosterone were boron,

which is a trace mineral, smylax, which is an herb, you know, him be, they talk about that. Is it boron in element? You know, Siberian ginseng, yes, it's an element. Then there were supplements that supposedly helped you burn body fat, like chromium picolinium, remember that one, that was a big thing. And then there were other stuff.

And so what hot stuff did is they threw everything in. And one pill. And No, no, it was powder. Oh, it tasted like absolute dark shit. And it was pixie dust. It wasn't totally what that was probably one of the beginnings of pixie dusting and how effective that it was. That's what made me think about that because before that, most everything was a pure whatever it was. I remember the ads too for hot stuff. They had like a chick on it with the do. But so here's a deal with hot stuff. Here's the rumor. When hot stuff first came out, it was all the rage. Everybody got great results from it.

And then it kind of went mainstream, and then they changed the formula. So the rumor was that hot stuff, they had put in some anabolic in there early days. And then when you got popular, they had to change it. That's the rumor that they used to read about. Now I got to- That's an effective strategy.

I got to hot stuff later on. There was another one called, Oh, Russian Bear, I remember that one. I used to take that, I took that a few times. Man, I was watching them while I was looking at all, and then they showed pictures of the ads. So did you- I study them.

Did you remember the name of the body builder who put Bill Phillips on creatine- Oh, my little search-up, I saw it. My little search-up. Okay. Okay. Yeah, my little search app. I saw it. My little search app. Okay. So he was a relatively successful body builder in the 90s.

And he later on, I think he, if I'm not mistaken, he got a heart attack because of, he injected his arms with synthol and one of the, I guess the fat traveled into his arteries or something like that. That was a story. So Milo says he's got a bit of a history there. Now he's training bodybuilders now, don't forget that.

Yeah, I know he's still active on Instagram. I've seen him on there before. He's coming my feed before. That sounded really bad. Yeah. That made sound like hot. On your feet. Hot stuff.

That's weird. Do bodybuilders still use synthalls? That's still like a thing. Does that exist? They use it in ways to try to make it so that- Try to mask it a little bit. Yeah, it's pretty crazy. But yeah, I was cool watching and reading about,

or not reading, but seeing the pictures of all the old ads. And just I remember every single one of those supplements. I've tried every single, like I would read an ad. And if it did a good job, I was like, I'm buying that. And then I go to the next one, because it one do shit. It's also interesting to me how like so much of that was never marketed and sold at one point. And then I mean, relatively not that long ago.

I mean, maybe what you would say, I mean, it was all happening in the what, or like late 60s, 70s was when it first kind of started to happen 80s It started to pick up it really didn't explode until the 90 90s Yeah 90s is when it started to really take off two products in particular 80 billion is that what I remember? Yeah, it's growing 8% every year every year and it was and it was 80 billion dollar industry now That didn't even exist just 30 years ago.

That's insane. Well, if you, I mean, you could theoretically say that the supplement industry has existed for thousands of years, but not in that way, right? You've always had the snake whale salesman or the doctors. You go to the east and Asian countries have a, like China has a long history of selling herbs and medicinal powders and stuff like that.

So humans have been supplementing for a long, long person. And it just goes to show you how much of it is so, it's so little in the grand scheme of things because all that's really changed or been different since hundreds of years ago today is somebody, you know, and i.e. Joe Weeter, Bill Phillips, these names we're talking about, we're smart enough to market it well. Like, here is a demographic of people that want the edge on everything because they care that much, that they're willing

to try and take all these illegal things. What if we actually just make the case for while these nutrient supplements and end-or performance, or gauginics are beneficial and attach it to these already massive, good-looking fit people. Well, two supplements though, I would say are responsible for the explosion

of performance supplements in the 90s. Well, Cray 18 for sure, and Cedra. Cray 18 for Cedra. And that's because you felt them. The only ones that were. Well, you felt them. You know, for sure, and Cedra. And that's because you felt them. Both, and both of them. The only ones that work. Well, you felt them. If you took a Fedra, if you've never,

the only people who used to take a Fedra, because it was sold before, supplement companies, put it together for athletes. Truckers, truckers would buy, what were they called, many things, I think they were called, or something like that. Oh, yeah, many things we took those. You took football game. Yep.

That's what they would. I saw them do the future. But that and creating, because creating, when that, of course, you felt it, you actually gained strength, something that actually worked. Yeah. And then it just went off from there. Anyway, really cool.

Really cool. The back half you write, that was kind of like whatever. Yeah, I mean, it obviously was helped finance funded by some people that own sublimate companies because they did such a good job of telling the history that any normal half a brain person is watching going, oh wow, this really is just a big marketing scheme. Like, you know, Amazon was the one that put this out, right? Through their prime or where, where or where did you find the documentary? Yeah, the rent on Amazon prime.

Yeah, right. Yeah, they don't have Amazon being the one taking over the entire supplement. Dude, this just reminds me, have you guys read about the huge supplement recall? That's just recently happened. I'm trying to pull it up right now. But there was a huge recall on supplements

because I guess it's general or a certain brand. No, no, so there were brand, there were company, these huge manufacturers, I'm trying to find them right now. But the FDA found that, and this is because over the last decade, more than 750 supplement brands have been found to be tainted with drugs.

Yeah, you know what's funny? How many more supplements are they going to sell now? Because of that, you know what I'm saying? But it's true. They were finding like testosterone boosting supplements with Viagra in it or, you know, muscle building supplements. Okay, so do you see John Jones has a, you know,

some like weight in his argument? No. No. Well, this is why he will in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, in, will and in, in, well, in a four, oh, 100%. But that's exactly, these guys are smart. I mean, and you're making tons of money. Smart in the sense that they are strategically trying, and we had this great conversation with John. Remember what John was on the show, and he's just like,

you know, most of these guys, if they get popped, you are a little stupid because he's like, there's a way for you to map out when you cycle on and off So you don't if you understand the half-life of all the different things that you're taking and then their backup story You know in case the trace amount probably gets caught which is why too it adds up like oh there was only 0.3 3 nanoliter's worth of whatever in me. So, you know that could that wasn't a steroid that was Make up a measurement in me. So, you know, that could that wasn't a steroid. That was a major measurement. Yeah. There's a few nanoliter. Nanoliter. It's very little, right? In the point three, three, nanoliter, it's got to

be very little small leaders. Did I go the wrong direction on this, the metric system there? Is that like more than like 400 gallons? Nanoliter. Well, so, so a nanoliter, do the do doggie the measurement a nanoliter is a very nice That's a lot Because it would be funny if I was completely in the wrong direction. I'm gonna look at it. What is a nanoliter? Yeah So thick it's there, dude. It's uh, yeah, it's a real thing. It's one billionth

Total leader. Thank you. Wow Science telling you right now. Yeah, man science courses are taking you Wow, you know what? You're into science. I'm telling you right now, this is the science courses you're taking. You're doing extra curricular research outside of this. Anyway, so here's the, some of the companies that are doing a recall nationwide. There's ABH Nature's product, ABH Farma and stockNutra.com are doing recalls, but there's other supplement companies in there as well.

So you might want to look on what? Recalls on what though? What, what other products, like all. Yeah, because they've been found to be tainted with stuff. The FDA went in there and said, oh, this has got some stuff it's not supposed to have in there. Here's the thing, here's the thing with supplements. Some of them have a lot of value. If you supplement for your cell, for your body, for example, let's say you're not getting enough greens in your diet. And so you take a green powder like Organifies Green Juice or let's say you're not getting enough greens in your diet,

so you take a green powder like Organifies Green Juice, or let's say you're low in vitamin D. So you take vitamin D, or you do want an urgogenic supplement that works at creatine. They can definitely have some value, but here's the thing. You need to be very careful with the brands that you buy your products from, and make sure that they're very reputable and that many of them, if not all the products you mess with, will provide you with third party testing. Will they provide you with that? Will they, if you ask them, I'd like to see the report on its purity.

More and more do now. That's becoming a standard. I mean, even though it's not mandatory that they have to do that, it's becoming that way if you're going to, if you you're gonna become a big brand. So most supplement companies that are either coming on board now or have been around long enough know that you've got to get third party testing or else most people won't take this seriously. And it's tough for me, like if there's a brand that's somewhat reasonably priced or lower

price for me to trust that brand. I'm sorry, how are you making those margins work knowing the business end of it, they're able to even source their materials and all that kind of stuff. That's a good point. That's another reason why we talk to Mike Matthews, who owns Legion as a good friend of ours,

and we work with him. We were good friends well before we started doing business together, and he's very transparent with his business. We are too, because we're friends, and we started doing business together and you know, he's very transparent with his business We are too because we're friends and so we are always sharing with each other and you know listening to him on You know his profit margins because of what and I've seen I've seen all his stuff Right, I've been able to sit down with him and look at his I showed you the numbers right and what he to get quality shows you the numbers. Right. And what he to to get quality

substance in in there with the right dosages that you need to for it to be effective for anybody that's taking it. It's and then to be competitive in the market. There's very very little room to to make a lot of money. And if you are making a lot of money like some of these come like member shreds, we were always on shreds early on because they were a classic example of like the old school hustle, which is, you know, just, you know, market, whatever else is selling, but Pixie Dust take, get shitty product, whatever that,

and then you can, you can make huge margins. Or you put one ingredient that's cheap in it, that people will feel like caffeine. Caffeine is very inexpensive, and you put it in a product, and then everything else is Pixie Dust, that are bullshit, and you take it, and of course you feel, you feel caffeine, caffeine is very inexpensive and you put it into product. And then everything else is pixie dust, or bullshit. And you take it, and of course you feel caffeine, so you don't question the fact that it doesn't have

anything that it says it has in it. Or what you do is you buy massive amounts of bulk of a product from a country like China. There was a, it wasn't that long ago that some companies got in trouble for they were buying their crating from China and they were finding heavy metals in their crating. And it was because they went through a country like China

with looser regulations, you don't know where you're getting it from or whatever. So, I mean, you got it, you know, it's quality. And again, if you're a health, if you're somebody that's interested in your health and you're really, it's something that's important to you Important enough to where you can spend hundreds of dollars on supplements Then you want to pay attention to to quality just like you would with food or with anything else because oftentimes

Sometimes they can get better prices because they have you know like for example optimum nutrition when they sold their way Years ago when they had really good prices part of it was because they owned all the manufacturing, they owned all the fields, so they were able to charge a lot less. I mean, nowadays, way is inexpensive kind of across the board, but they were the first ones to do that. But for the most part, you see something real cheap and you're like, oh, that, you know, that hemp oil is way less expensive than this hemp oil. That one, you gotta be careful, a little bit,

pay attention, ask for those third party tests, see, you know, look at the quality. Yeah. I agree. Yeah, anyway. So, so, uh, live event, we got another live event coming up. Well, we're finally, we're finally coming out to the Arnold Classic.

We've been talking about this for years. So be up first time. Yep, and, you know, every year we kind of put it on the back burner. There's too many other things that we need to do that are more important. Yada, yada, yada. For the first time ever, we're committing to coming out there. It's a done deal.

We'll for sure be hanging out at the Arnold. We'll make our way over to see Joe DeFranco at one point. We'll stop by and see my Matthews, Jason Phillips. I know we're recording a live podcast. And then we've decided if we're going to travel all the way out there that it only makes sense to host one of our live events out there. So we've rented a really nice cool space where we can have drinks.

It's like kind of an indoor outdoor type of bar setting. So it's March 7th is the date for the live event. Yeah, 11 a.m. Yeah, the tickets just went on sale. So there's general admission There's a VIP and then there's VIP plus and Rachel just launched that I believe last night. So when everyone's hearing this spin up now when when was the last time Was the last time that you went to a like that kind of a fitness convention? Was it with me at the LA expo? I was trying to think about that the other day when we were here.

That was like three years ago. Yeah, I think it was right. Wow. It was when I had my, when I had torn my Achilles because I was on crutches, remember? So and it was pretty early and that's already been over three years. Do you remember the first convention you went to ever? Myself personally. Yeah. Yeah.

Yeah, the very first one I remember what it was. I actually, the very first one that I ever went to was Olympia. Aside from all the little small, I don't count the competitions as conventions, because even though there are a lot of competitions put up the boost and everything like that. But the first real one I went to was Olympia. Honestly, before that, I really never cared. Yeah, I never had any desire to go to them I would didn't fall I mean you know more the irony is that I'm an IFBB pro you know more about You know more about that world than I do

but because before I decided I was going to compete up at that point I really wasn't paying much attention to that entire stage. Well, the very first one I ever went to was the Arnold Classic. And it was probably maybe 17 years ago, 16 years ago I went to it. And had a blast, I had a lot of fun. It was interesting to be in a room, or a huge room with a bunch of fanatics,

muscle building fanatics. I remember, I mean, you're in Columbus, it's cold, it was kind of snowing, and people were walking in with stringer tank tops, and boom, sure. Oh, yeah, dude. Oh, that's gonna be interesting. Yeah, and I'm like freezing, what are you guys doing?

I'm wearing thermals and a big old jacket or whatever, but it's that space, it's that whole environment, or whatever. Yeah, I mean, I've been to the Santa Zay fitness expo like twice probably, but I mean, I don't even know how that compares to the LA one. I'm sure the LA one is like way bigger. Yeah, oh, the Arnold classic is gonna be one of the biggest.

It's my favorite because they have, you know, of course, bodybuilding, strong man, powerlifting, they have jujitsu, they have, they'll have kickboxing, they had arm wrestling. Well, you remember when we were hanging out with Robert Overse, too, he was saying that that's the most revered trophy of all of them. Oh, for the strongman. Yeah.

And even in, even with Arnold for men's physique and bodybuilding, like people, I mean, if you're in it, you know that, but if you're out of it, maybe you don't let, you know, that's a big deal. Oh, yeah, the Arnold Classic is maybe second to the Olympia. It's very close. Some would argue that they think it's more prestigious because you have to get invited to even come. So like if, you know, Olympia, if you qualify for,

you qualify for it, you're allowed to come in. Where Arnold actually sends out invitations. Yeah, but still even to this day, Mr. Olympia is considered the best bodybuilder. And then the second is always, because if you look at the history of bodybuilder, but here's the thing that that's only because it's been around for how many more decades

than Arnold established that way. Yeah, I do not be surprised if in our easily in our lifetime to a decade too from now that Arnold becomes the most prestigious. He's pumped a lot more money and Well, what keeps it into it? What I think keeps it that way is that whoever Mr. Olympia is usually doesn't compete in the Arnold Classic. They usually win the Olympia and that's it. That's all they do. The guy who wins the Arnold Classic almost always competes in the Olympia. And usually, though, the second

place winner. So it's usually like I'm a reflex Wheeler was a you know an Arnold classic Winner I think I don't know if Gospari when Gospari. I don't know if the classic existed back then I want to say it did but it's usually works out that way So if the Olympia guy if Mr. Olympia went and competed in the Arnold classic that would probably be I would give it more of that But I don't know if there be any powerlifting That would probably be, I would give it more of that, but I don't know if there be a band. Is there powerlifting events there as well? Yeah. All kinds of strength sports and athletic stuff.

See that's cool. Yeah. Like you're going to add in all those sports actually watching, not just like girls around on stripper poles for bang. Throwing stuff. Throwing bang at your with it. I saw that. You know, that was that was at the San Jose one.

It's like, what is this? I'm excited because this is the first live event that know that was that was at the same as a one is like what is this I'm Excited because this is the first live event that we've done that's the ear the east coast. Yeah, that's kind of out in that direction Yeah, that's gonna be a lot of fun I always enjoy doing these because you meet people and you start to get a kind of a pulse on How well or not we're doing or whatever so yeah, it's a lot of fun both Viori and magic spoon are sponsoring it Oh, yeah, that's really cool. They're the ones that are our fun And that was just totally being completely transparent with our audience like part of why we just don't do a lot of the live events It takes a lot of time. It takes a lot of money and effort to put them together

When we have so much that we have going on over here and to uproot, you know sticks or six to eight of our employees Which is what we'll fly out there with for you you know, four or five days at a time. It's just tough. So, you know, the reason why we're capable to even do this is for our partners, both V-Ori and Magic Spoon that are financing it for us to be able to do that. In addition to that, are also a part of all the giveaway and stuff like that. So we have a VIP group that will be the VIP plus people, will actually get a full Viori outfit with their purchase, Magic Spoons hook and everybody up also. But yeah, no big shout out to both our partners

and making this possible. They're responsible for us being able to get out there and see you guys, they make it possible for us to be able to do that. You mentioned your Achilles, or reminded me of an article I read two days ago that was crazy. I'm going to read the title of this article. This was written in the University of Michigan's kind of, you know, news. So this is part of like, the studies and stuff in the report, what they've come across. Check out the title of this article.

ACL tears cause harmful changes to our brain structure. So they were examining athletes who've had ACL tears and they find that the part of the brain that is responsible for controlling the muscles around the ACL, working the legs or whatever, also changes in some of them actually shrink. So this kind of goes along with how, when someone has an injury and we work with clients like this,

where they've had an injury, we go to rehab them. And a lot of the rehab is redeveloping your movement patterns because your body, your brain, and that's what happens, the brain adapted to the ACL tear by changing recruitment patterns. How you walk. If you don't go back to changing how they were before when you get the reconstruction surgery,

you're not gonna have the same performance. How insane is that? Oh, no, I mean, this is very obvious to me. I remember when I did tear it, why I wasn't in doing the physical therapy for longer than a couple weeks. I dropped it because what I saw was, you know, six to eight of us in a physical therapy room. We all were in like little stations, all dealing with a, you know, MCL ACL, it's some sort

of a knee reconstruction, right? And they were having each one of us do different things. And when I, you know, one of the, I, you know, very vividly remember, you know, her putting me over on the wall with a, you know, stability ball behind me and practice squatting up and down. And, you know, the instructions that were given to me were like, here, put this on your back

and then squat up and down for a minute and then I'll tell you what to do. And then walks away. And now, of course, I'm a trainer, so I understand the importance of my mechanics while I do that. But what I also recognize is the default pattern that my body does because of the pain, you just tore something there. So if you do a squat, I don't care how athletic, how good of a squatter you were going into it. Path of least resistance. Yeah, the knee will kind of cave in a little bit, you'll do an asymmetrical shift over to the dominant side.

And people think that comes from the muscle, it doesn't come from the brain. No, it comes from my brain is protecting, it's going, hey, if you're going to make me squat up and down, let's do it the least risky for that knee over there. And so all sudden, I modify my squat. Well, if you are doing that in physical therapy, and you're not paying attention to detail,

like how your form is while you're doing that. I'm not doing yourself a lot of it. No and you're not paying attention to detail, like how your form is while you're doing that. Not doing yourself a lot of work. No, you're only making it worse. You're just going to solidify a bad pattern and sure, maybe the knee heals, ACL, the cadaver that they put in there or whatever kind of surgery you had is all fine and you're good to go and you're back to walking again. But you have forever now changed that.

And for the worse, like you're not in a better situation, sure you've handled, you've sewn up the tear, but now you've now adapted to moving that way. And this is why so many people who have injuries, 10, 20, 30 years before, you know, you know. They never recover. Yeah, they never recover. They always have bad knees now.

Yeah. It's like, oh, I tore my ACL. The conversation shows up they never recover. Yeah, they never recover. They always have bad knees now. Yeah. It's like, oh, I tore my ACO. The conversation shows up in different forms. Yeah. And what's crazy is when you see the opposite in the spectrum, the, and we see this in pro sports, you know, where they have the best of the best rehab, they pay close attention to the detail. So some people come back.

And in my case, I had this, I come back stronger on the side that was injured because so much detail is put into that side and really making sure I heal it properly and my mechanics are good because of just that extra focus for such a long period of time, I actually came back and that side is actually more dominant and strong. Well, so check this out in the article. So these MRI machines to scan the brains of people with ACL reconstruction. And the scans showed that the part of the corticospinal tract, this is the pathway that shuttles messages from the brain to muscles, had atrophied. It was about 15% smaller on the un-injured side. So in other words, the side of the track that

controls the ACL reconstructed knee was about 15% smaller, what Ijured side. So in other words, the side of the track that controls the ACL reconstructed knee was about 15% smaller, is what I meant to say. So that part of the brain or whatever, that's sending the messages, atrophies, just like muscles do. This is why building muscles builds your brain. Well, the truth is, it's probably,

that's what happens first. And then the muscle atrophies as a result or an adaptation to that. That's what, that would be what makes the most sense to me, is that you're no longer working it, you're no longer using this side, the brain decides to reprioritize neurons, sends it to other places, probably the muscles that are overcompensating for that. You do that long enough, the body prunes that off, there's no need to have muscle there, you're not activating and using it. So it atrophies.

It's the, remember the brain is receiving information all the time and the less information it receives, it starts to prune itself and it starts to atrophy. So it's like, you know, I would imagine that walking barefoot probably would cause more brain development even just because you're touching and feeling the floor with your bare feet versus walking with shoes on. Same thing, if you always have gloves on or if you're in an environment-

Lure sensory input. Or you're just in an environment that's always climate controlled or whatever. Your brain starts to adapt and you start to lose those capabilities. But the best, most basic thing you can do for brain health is to lift weights and the reason why weight training is so good at working for the brain is because you can do for brain health is to lift weights and the reason why weight training is so good at working for the brain, is because you move in different planes of motion, you have different exercises,

you're challenging your brain in very, very beneficial ways, much more than with other forms of exercise. So they were just looking at this through like what was lit up on these MRI scans. They were, they saw that there was a 15% atrophy in this part of the brain that sending or receiving messages from the injured son. And when you say atrophy, it was just smaller activity or that actually shrunk. Smaller, 15% smaller. Wow. Yeah. So it's actually a shrunken part of the brain,

just like they find in people with depression or drinks. Yeah, well, yeah, they'll find like people with chronic depression, they'll find parts of the brain That's crazy. Depression or drinks like that. Yeah, well, yeah, they'll find people with chronic depression, they'll find parts of the brain that are smaller consistently. It's like a muscle. It's really not, I mean, it's not a muscle, but it's like a muscle in the sense that it can grow... It's characteristics like it. Yeah, it can grow or it can shrink.

Isn't that interesting? Oh, that's beyond interesting. And it's also fascinating that you have so much control of that. That you have, because it would be neat now to see the people that put the extra effort towards rehabbing it correctly on if you actually develop more of that part of that brain. If that part, because you are challenging it constantly, working... If it grows back. Right, if it not only grows back, but grows back stronger.

Now, that would be my prediction for the people that you've heard that have said that, which I know you guys as trainers have definitely heard that more than once, somebody who got injured somewhere and was then stronger on that side when they came back because they rehabbed really well. I would think that that's what's going on inside the brain too, it just makes sense. Now, it's not necessarily telling me, this information isn't telling me, do things different. It's actually just reinforcing, I think what we've always understood.

And it's funny because in the article, they said, quote, the scientist said, it means that during treatment, a systemic approach should be taken not just to improve range of motion or swelling at the injured joint, but also consider other impairments like poor movement patterns and muscle activation.

Like, okay, great. I'm glad they have evidence now to show why that's such important stuff. Yeah. You know, to focus on science. No, it's great information for the listener too. I mean, everybody in probably listening right now is either one suffered an injury like that themselves or have somebody close to them that has. And as a trainer, I can't help but stress how important it is when you rehab that you

do. You don't cheat yourself. You spend the time putting the work in because it could be the difference of you coming back and feeling stronger than you ever have around that joint or ligament or whatever your injury is or it could be something that ends up being painful and chronic pain for the rest of your life because you didn't rehab it appropriately. And just because you go to a physical therapist's office

and they tell you do this, do that, and you do what you need to do, and you heal, doesn't mean that you properly rehabbed it. There should be a lot of attention put around how you do that and then keeping up with the mobility of it because that's the other thing too is that when you're healing from an injury what will end up happening is naturally you'll build up kind of scar tissue around that which limits range of motion and if you haven't been challenging that through

the whole process of rehabbing your injury then you're going to probably end up having long-term issues, which is what we would see as trainers. You would get a client that's in advanced age and they would be moving awkwardly or they have all these pains that they were dealing with. And then when you ask them why or what happened, they would refer to an injury that happened 30 years ago. And it gets harder to fix, right?

Because it becomes more and more solidified. The longer the person doesn't fix the issue. Anyway, speaking of pain, yeah, you know it might be feeling pain right now? The all these things? But I just hate it. All these, no. You notice anything from me?

I know, it's just mainly that I keep tasting my either pretty, I'm really hoping it kicks in. Erty things in my chest. Yeah, no, you guys feel it, I think you got some little the ground up feelers in there and some thorax. The ground up.

The black. I think you got hustled. I don't know. I think you got hustled. You don't feel anything? No. I don't mean you, I just want you guys to feel the same face.

I'm like bitch. Bitch. Sold it hard. Yeah, the other day. Hey, listen, I'm going to keep trying it and I'll let you guys know what happened. Anyway, so here's what I was gonna talk about. So fake meat companies, like impossible meat,

maybe seeing some cracks in the armor. Oh, I read the article on the decrease in the stock. Well, Burger King is cutting the price of their whopper because you guys remember we first started talking about it. One statistic that stood out to me when When it started to blow up was that 90% or over 90% of the consumers of impossible meat and beyond meat and all the other So the companies were not vegans or vegetarians. They were they were omnivores people who didn't really care about just trying it out Yes, it was all about novelty. Yeah, novelty is gonna start wearing off

We're out and they're gonna start to feel some pain and Burger King's already cut the price of it. It ain't any healthier. So you know, that's healthy. That's healthy. Yeah, exactly. Even from a macro standpoint, you forget the ingredients, even from a protein fat and carbide, it's identical.

Yeah. Calories and everything else. But then when you look at the ingredients, I can very easily make the case that meat is healthier than that fake meat. What a risky thing for a Burger king or whatever to try and try. Because you're like, you already have proven that your group of people that are showing up are omnivores at the minimum or carnivores for sure, right?

Because they're eating your burgers. It's interesting to meet. Right. And so what is your only angle is hoping, can I, can we convert these people to like it as much as the original Whopper that also want to save the planet? It's all about your angle. It just speaks to the propaganda of the whole thing. Yes, it's all about the novelty. It was 100% like, I'm here for meat. We have something kind of like me. It's not meat, but you want to try. It's different. Okay. Once they try it, that's cool. I'm

going to go back to meat now. I don't want to have that anymore. That's what's going to happen. You're going to see this novelty wear off and it's going to, with these sales, are gonna start to decline. Yeah. You know. Do you think it'll stick around? Do you think that it'll be something I think always offered? I think I don't know if it'll be offered at fast food places. I think it'll exist because it's definitely the tastiest, you know, meat alternative, but it ain't gonna be what they've tried it as anyone tried it I haven't you haven't tried it. I know it's I Injumping up and down to go I know I why no none of us would be like I would never be at a burger spot and be like

Hey, I'll have the one that's not really a burger Yeah, exactly how the one that's pretending to be a bird. It's um, you know what makes it different is that it act They they did something to it that makes it bleed. That's why people say, oh my God, it tastes like it can't beat. It's a juice, it's something. No, no, no, no, there's something else in there. I can't remember what it was, but it's the texture.

And the texture and the way it flies, when you squeeze it hard. Yeah. That was the big, that was seriously the big difference. The big difference was the texture and the fact that it had that, the blood to it. It simulated me very, very well. And that's why.

And so people eating it are like, wow, this is, and it's palatable. Apparently it tastes really good. But, you know, it's funny is that you've brought this up several times. I guess I definitely haven't really thought about it or visualized until you just painted that picture for me of the burger actually still juicing

like red bloody meat still. Like if you're like a vegan who is like super anti. Yeah, wouldn't that turn you off? Yeah, it's right. It's just like eating something that is like, it's so, feel bad at all. Closely resembles, I mean, it's just like what you just made us do with the ants.

The reason why that tastes so bad is because you told me it's fucking ants. I didn't know that. Yeah, I mean, it's been powder. I mean, that's what made me- I love you guys so much. That's what makes me so much. You guys don't say shit.

You don't question me right away. It was out of your- It was out of your- I had no problem with it, but at the end it was like, you know, it was like all like grimy. And mostly, because you know that, right? So I feel like, you know, somebody who doesn't- No. doesn't want to eat meat to eat something that they've created to be just like,

it's like I hate, I can't stand the thought of animals dying. I don't want to kill animals, but I want to pretend like a meeting in an animal and I want it to taste like an animal. I'm saying, yeah. I'd be like, oh no, I don't want it, I'm not a cannibal, but I like it. Meanwhile, nobody gives a shit about it.

I like a sandwich that has a hand in it. Yeah, you know, I mean, they can't them. Not real. Is that crave human? Yeah. Don't want to actually eat human flesh. Cannibal burger. Yeah, it's yeah. And the reverse is a true.

Have you guys eaten any like meat that's been shaped into a vegetable at this like a vegetable? Like bro, this isparagus. It doesn't make for me. It doesn't go that way. Yeah. Isn't that crazy? It's just like experience. I love you guys. How much you guys trust me, by the way. It doesn't make for me. It doesn't go that weird. Isn't that crazy? It's just like experience. I love you guys.

How much you guys trust me by the way? It makes me so happy. I can't tell me. Yeah, I mean, you can't. Because I'm always giving you guys fucking weird shit. I'm always giving you weird supplements. I feel like cricket burgers would do well though.

Yeah. We did the chips. The kids kid protein. Remember the time I did it? Yeah, that actually tasted good. It was good. Remember the cricket chips? I do.

You guys were all fans more than I was, but I wasn't, I was not like this ant powder you just made me take that. That didn't work for me. Yeah, that was, I'm not a fan of that. But the, but the cricket chips, which just reminds me of Ozzy Osborne, the famous story of him, like, doing a lion of ants. Yeah, he's not an animal. In front of, uh, was it, Nicky's? Pretty much, yeah, I feel like that's what happened.

You know, if you think about it though, the brilliance of cricket chips is that you can have bugs in your food. You know what I'm saying? Like, there's no, like's no like what is the FDA? Yeah, right when they do when they go and they look in your shop or whatever On the protein. We found some bugs in your or where cricket chips. Oh never mind You're good Open a factory Miss some of the cleaning standards open the windows and doors Don't worry about it. Let them fly in. They just go into the stage.

Money there. Anyway, dude, check this out. Here's something crazy. Video game revenue. You guys want to, you like, oh, let's talk about this. Video game revenue. Actually, yeah, this will be an interesting conversation because I know that Xbox, at least Xbox, I knew.

They weren't even profitable. Do you know that? That, yeah, they weren't. So Bill Gates used to do it just to have his hand in the market. Like he just kept his, because, yeah, yeah. So it was, it was never really a profitable to what it was until they had like Halo and like bigger like video game brands. I don't know. I'm really curious what South is going to share right now because I know that it's not as profitable as you would think it would be

to make all these video games and distribute them. Okay, so what I'm gonna talk to you guys about or report to you guys is annual total revenue. That's what I don't know from video games. Well, hold on, so I'm gonna make it comparison. Ready for this? Okay. Annual total revenue for the NFL, $15 billion.

That's a big, that's a lot of money. That's it. Yep. For the MLB, $10 billion also a lot of money. For the NBA, $8 billion. So combined, that's like, what is that? $37 billion in annual revenue from both the NFL, MLB and NBA combined. Yeah. Which is huge. Huge. Annual revenue for video games, $120 billion. Of course. 120 billion dollars from video games along. Dude, like some of these companies that produce these video games will sell more than like mega blockbuster movies. Oh yeah, I think the top games now have surpassed. Like all the Grand Theft Auto releases have been like insane.

Google, how profitable is Xbox? That is so cute. It makes me feel like the information that I had received has got to be so way off if they're making, if they're grossing it. They gotta make money somehow. Right, that's what I'm saying. Atari struggling a little bit

and that was like part of the thing I was gonna bring up. They're trying to like pivot and try something out where they have like video game themed hotels. So they partner with the hotel chain. Okay. And like they're starting to roll these out, but they're basically, you know, for the nostalgia of video games

are kind of supplying that within there and they also have like the majorly gaming stuff, you know, on the live stream and then anyways. That might make it all themed out. That might work because our generation, it's all nostalgic, we all have kids, you may be bringing, okay, you guys want to go to the video game hotel or whatever?

Yeah, maybe. Yeah, it's it, who knows. They're definitely trying something new. Okay, so here you go. Xbox Gaming made roughly 11.4 billion in the fiscal year of 2019. Once again, accounting for less than 10% of Microsoft's total revenue

for the period, Xbox quarter four revenues dipped by 10% year over year to 2 billion, but Xbox one hardware sales crashed tremendously by nearly 50%. But it doesn't say what the profits are. No, I know. It just says revenue. Yeah. You got to imagine the profit. I mean, why would they be stupid enough to do? Well, it's not stupid. It's just a play. What I remember reading this was a long time ago, right? So I don't know how much has changed since I read this. This is probably I want to say more than seven eight years ago When I was more into all this stuff and I remember reading an article about Bill Gates Literally doing it just to have his to not allow

Sony to have a monopoly in that space, even though it means nothing to him profit wise, is just so he can have a foothold in that space. Interesting. Yeah, and so, but again, I don't know where it's at. I mean, obviously, they just shared right now that it's under 10% of their business. It'd be interesting because I thought Apple revealed too that they were getting in the game and with some kind of a console

that they're gonna try and promote. Yeah, I don't know why Apple's not, it's definitely. Oh no, it's profitable, it says right there. It's definitely a profitable division, which is contributing its fair share to the company's $6.5 billion profit. No, it's a profitable side of the business. Yeah, I don't think the article I read

said it wasn't profitable at all. It was just very minimal to what you would say. Well, compared to every Microsoft, I mean, they're not, I mean, it's a chunk, but Microsoft is, you know, obviously a huge... Yeah, no, they say it's less than 10% right there, they're gross, but I thought it was... But you're talking about billions of dollars.

Yeah, yeah, no, you're right. It's still a lot of money. Yeah, but that's just huge, man. 120 billion, you said? all. Yeah, yeah, I know you're right. It's still a lot of money. Yeah. But that's just huge, man. 120 billion, you said? Yeah. That market, like, I mean, all those combined, fuck, you know, they're just dominating. Dude, oh, speaking of markets and stuff, did you guys see, or what do you guys think about that new Instagram page I showed you guys?

Oh, you showed us. I showed you that. I showed you. I told you. I tagged you. Get out of here, guys. It was me, dude. You guys are full of shit. I told you. I told you I was in the wild I tagged you get out of here guys me dude you guys are full shit I'm gonna say I tagged you guys you're tripping I showed you on the phone and then you started following you know, dude. No, it's all me

Where to God I tagged both in months from the wire I said you guys got to see this and you're like whoa. Oh my god. It's growing fat I actually had the idea and I told them about it And then they started no Justin, yeah, do you remember who told you what time it was really what happened? No, bro I told you I don't anyway of course I'm following that page. It's great. Oh, they're crushing right now I think it's great. I think we need more pages making fun of

Well, it's it's it's tasteful how they do it. I think it's really good I think it's just like they they're all they do it. I think it's really good. I think it's just like, they're, all they're doing is video and people doing their thing and out in public, I think it's great. I was telling Courtney about this, like such a brilliant, like somebody found gold because the fact that now they can just ask for videos

and so people are just like in a look for opportunities, like, you see it all the time now. You see people like in front of the gym mirror, like getting ready for like, you know, their little spot on Instagram or, you know, a couple like doing weird shit out in nature. And this is happening all over the place and people are capturing it now.

Now they can put it in one place. This is like how Tosh.no, he just gets all his, like content handed to him. My favorite one was a great show. My favorite one was the girl, bar stool shared it. It was the girl in the big aquarium. You know when they have the water, and she's like, and the guy's filled her boyfriend

out of whoever's filming her. And she's like moving slowly. Well, that's how I found it. Yeah, it wasn't you guys. It's hilarious. No, it's a great, it's funny, I remember this watching the evolution of this. Like, and it was right around the time

that I was really training like for competing where I would come back into the locker room and you know, you'd start seeing these people like talk into their phone in the bathroom or videoing themselves in front of the mirror. And I remember the first couple of times of being kind of weird. And then it got to the point where it became so normal

that other people were courteous to that. You saw somebody who was video from the mirror, you didn't walk in their video. You let them finish talking to themselves or whatever to where they gave like this little courtesy to do the dinner. Then it gets the point where there was actually multiple people waiting in line to use a specific mirror

because the lighting was so good on that mirror that- I know what you're talking about. Oh my God, there's that one mirror at the gold. Me and Courtney were going out to eat and we literally were walking past this guy that was vlogging about going into review the restaurant. And I was just trying to squeeze past him without getting in his camera and everything.

I'm like, what is this? Dude, how times have changed? Imagine if in the 90s when we were kids, you went over somebody's house, some new friend, you're like, oh, I just met this dude. Oh, I just slapped us. And you went to there and you won't hang out with them, you went in the room and they had albums of pictures

of just themselves. Oh my God. And videos of them talking to the camera. You'd be like, the closest thing to that was, I'm gonna get killed. I partnered with this guy and we ran boot camps together and everything. And it was the funniest thing ever

because I remember going to his house and this guy is very self-confident. You know, he's a very like, you know, like I got this kind of a guy. We get inside his house, he has posters, not just one, but like multiple posters of himself with his shirt off, like pretending to run up a hill. Oh, fuck, it's fun.

And I pointed it out, I'm like, what the fuck is this dude? Is that you? And then he didn't even get embarrassed by it. He was like, yeah, right? Cool, right? I'm just like, oh my God, it's gonna doosh back. I can get you out here. But you know what though,

that South brings a good point. I mean, that's like Instagram is the digital version of that Yeah, I'm saying it really is it helped all deduces in the world of platform Good job. Good job 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 testedtested certified organic superfoods to help give your health a performance-the-edit edge. Try Organified totally risk-free for 60 days by going to Organified.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 Julius Lupu. I've seen people do rows pulling their traps together during the motion while others let their shoulders roll forward. What is the correct way to perform a row? This is a good question for some discussion. Yeah, so you know what, I used to love, I still do. I loved rows, rowing, especially cable rows with my favorite exercises to show my value

to a potential client in terms of being a personal trainer, because rows are often done wrong. They're often done wrong by most people, especially when they first get started. Now when you think of the motion of the row and the target muscles you're working, the lats, you're working the mid back muscles, like the rhomboids and the mid traps, you're working a muscles, you're working the lats, you're working the mid back muscles, like the rhomboids and the mid traps.

You're working a lot of the back. And the idea when you do a row is to, when you're, and there's different ways to do the row. When I'm training a new client, oftentimes I'm having them sit super upright, they're pinching their shoulders back, and then they're rowing. And I'm minimizing the shoulders rolling forward

and pinching back. You see if they can control themselves and stabilize in that position first. Yes. Now, as they get better, the best way to row is when you go forward, go ahead and let your scapula roll forward. Go ahead and roll forward a little bit with your posture. That is exaggerated as like the way Arnold did it and pumping iron, but you want that full extension and then full contraction.

Then you reverse it. When you row the way, you pull the shoulders all the way back, full extension and then full contraction, then you reverse it. When you row the way, you pull the shoulders all the way back, you squeeze, and then you repeat the wrap. Well, and the reason why we do that is because most people can't stay connected to the lots when they roll the shoulders forward. That's what happens is that when you're first teaching the mechanics of a row, it's really difficult

to get somebody to even understand, to retract the scapula. Like that, just that in itself is... You have to put your hands on them. Right, that's really difficult to get somebody to even understand to retract the scapula. That just that in itself is... You have to put your hands on them. Right. That's the first step is understanding, hey, when you pull in, you're not just pulling with your arms, which is what most people do if they've never been taught this moment. You need to retract the scapula and squeeze the back and pull with your lats, right, and your omboids when you pull.

We're teaching, you're trying to cue that. That right there is already one piece that you first have to teach. Now, how I teach it, and then how you see me do it, is totally different. Well, why? Because I can stay in, I can keep my back engaged, even as I let my shoulders roll forward.

So that allows me to take the lats, the rhomboids, through its full range of motion. So for me, I can do that, but most clients that you teach. So the truth is, both of them have a tremendous amount of value, and in the process of teaching a good, really good row, I'm going to teach both. I'm going to first teach somebody to stay in that position, to stay retracted, to get that understanding of what retracting this capula feels like and understanding how to engage the back and not pull the way all with

your arms. Then once I've gotten the really, and that's going to be for a while, like I'm teaching that way for probably months to a beginner. And then once they really where they start commenting, like, oh my God, my back was so sore and oh, I feel that so much more. I don't even feel it in my arms. Okay, now let's advance it a little bit more. Now let me teach you how to let the shoulders roll forward

and come back through full range of motion so we get the benefits of that. Because otherwise momentum is gonna sort of take over, you know, in that initial experience. And they're, you know, like having the weight kind of pulling you back and then their whole body's gonna go with it naturally anyways. And to be able to first train to control and stabilize and they're having the weight kind of pulling you back and then their whole body's going to go with it naturally anyways. And to be able to first train to control and stabilize in position is crucial before we then

advance with that second. It also reminds me of the little pushback. So one of our more viral videos we've done is this video that I did on the only way you should be doing a dumbbell bicep curl, where the title was catch you just to get attention. And what I teach is a split stance bicep curl with your shoulders and a retractive position and you only come up to full flexion of your bicep or where you're basically the dumbbell is by your chest and I don't allow the shoulders to rock. Well, of course, what I got by all the trolls

are the nerdy kids that wanted to show how. The biceps actually help with shoulder abduction. Right. That one is act like they're really smart and make me look stupid that I don't understand the function, the full function of the bicep. It's not a matter of I don't understand that what I understand. I understand it very well, but then I also understand what most people do when they first learn that movement is they rock the elbows and shoulders and they end up using too much shoulder and they start using very little of the biceps.

So I always coach and teach those mechanics first. So they really get the understanding of activating and using only the biceps. Then as you get advanced, like if you look at Justin Sal or myself, probably live biceps, you don't see us doing bicep curls with that strict form. We allow that little bit of shoulder flexion because we understand that it will take the bicep through a full range of motion, but we also know how to stay connected to the muscle no matter what and not let the other ones take over. So there's, this is the shit that I don't like about Instagram. And what a lot of coaches do is instead of them trying

to fully educate people on the reason of both or how they both had value, they divide and do camps. They have hard stances on things that have multiple interpretations. Right. I've seen a guy doing the video. In fact, I think what prompted this question, as I was tagged recently on this video of some trainer coach guy that's talking about anybody who says that you should keep your shoulders in a restricted, you know, shoulders back position through the row is, you know, an idiot for the, and he's targeting and talking shit.

Well, I agree with him that you should take it through four-inch motion, but I also understand my audience and understand that a majority of people that don't have those mechanics down really well, that you teach them to do that, and then they don't do anything with their life. Yeah, it all depends on the person. It took me a long time to get to the point where I could do a cable row and bend forward, even at the waist, get a stretch in the lats, activate the lats, pull back, shoulders start to pull back, and I squeeze everything.

It took me a long time to really be able to do that, and stay really connected to the muscles of my back. So I don't teach it. I never taught it that way to my clients. So they never had clients that were really that advanced until much later in my career when I've trained people for years. But initially, you know, the way I would teach most people was to sit upright, pinch the shoulders back, activate there, hold that stable, then do your row. Don't let the shoulders roll forward too much. Later on as they got better,

then I would start incorporating certain elements. The biggest mistakes people make with a row are shoulders roll forward when they pull back. So this is a mistake that nobody should make. I don't care if you're beginner or advanced. When the handle is touching your midsection or coming towards you, your shoulders should come back with that handle.

Don't keep the shoulders forward. Otherwise, all you are is working is lats and you're not working any of the mid-back muscles. The second mistake I see people making is that they shrug their shoulders. So when they do the row, they pull back and it's like they're trying to touch their ears with their shoulders. They're elevating up. And this typically happens because they have a weakness in the mid-back. So next available muscle takes over which is the upper traps and why is this a problem? Well first off you're not developing the muscles that you're trying to work

But number two if you keep rowing with shrugged shoulders you will notice neck pain potentially neck pain in the future At least the risk of it will increase pretty pretty high next question is from Matador 30 the risk of it will increase pretty high. Next question is from Matador 30. How would you strengthen for endurance events like marathons where low body weight is key to running faster? Okay, so first off, strength benefits everybody. Strength is a foundational physical pursuit. So if you're an endurance runner and we kept everything equal, you're

your same body weight, you know, everything's the same. The only difference is I added 50% more strength to your body. You are going to notice a dramatic increase in your endurance. Strength contributes to endurance. So it is an important component of your training. That being said, if you want to get really, really good at distance running, the vast majority of your time should be spent on improving your ability to run for distance. In this case, resistance training typically is once a week of traditional resistance training and maybe correctional exercise added to that, like priming stuff. That's pretty much it. I've trained quite a few marathon runners.

And when I would do more than one day a week of traditional resistance training, because marathon training is a lot. You're running miles and miles every single day. You're doing lots and lots of road work. And if I threw two days a week of resistance training on that person, oftentimes it would be a little bit too much. So what I would do is one day,

I may even prioritize mobility over that, to be honest, just because of the sheer repetitive stress that you're continuously placing on your joints, because inevitably you're just doing one thing that whole time for a very long period of time. And to be able to then reinforce and help to build more support and stability around the joints is gonna be crucial.

That obviously strength training is a component to that in terms of gaining size and more muscle. I mean, a lot of that is gonna be derived from the nutrition though. Yes. It also matters if you're a marathon runner who wants to be stronger, or are you somebody who wants to be strong and then also

wants to marathon run? Right, right. Are you trying to get better at marathon? Right. So it depends on how you answer that question to yourself because if you come to me and you're somebody who is a marathon runner and you want to use, you just want to build some strength because you know that you've heard us talk about the importance of strength and then it does have carryover and it's going to benefit you.

Then the training looks like what Sal or Justin's saying, maybe one day a week of strength training or maybe even to Justin's point, mostly mobility because all those things are going to help build strength while complimenting your marathon running. But if you come to me and you're like, hey, I really want to get stronger, but I also love to run marathons. Like the conversation is different. I might have you strength training two to three days a week, and then on your off days,

we're progressively increasing our runs so you can run a longer distance, but my priority is building strength. So it all depends on what's more important. They're conflicting, although strength has its carryover, they're conflicting messages that you're kind of sending the body. I want to be very good at long endurance, which is going to train your body to be very

efficient metabolically. That's really challenging when you're also trying to send a signal. I want to build strength, though, also, which is the opposing signal. So it really, it's about what is more important to you, and then you prioritize the programming around them. Best exercises in my experience with marathon runners, and of course, it depends on the individual, so I'm gonna give you some general answers.

I love lunges for runners in general. I love lateral lunges because running is such a forward schedule plane only. Yeah, it's all moving in front of you. Lateral movements, so like lateral lunges, I like lateral sled drags. I like doing with my marathon runners. And then marathon runners typically benefit tremendously

from really, really good back strengthening exercises. Running can really cause, if anybody who runs a lot, you know you get that kind of forward shoulder posture. That can get exhausting, you can cause some neck strain. So I like to strengthen my marathon runners with, you know, rows, you know, single arm dumbbell rows or cable rows, just to strengthen their mid-back. And then of course, core training, core training. You want to do some strength training for the core. And it's funny, when I had a couple runners that I trained for the Boston Marathon, and it was funny, if I trained their legs really hard,

they were able to, right after the workout, go and run 15 or 10 miles, and they'd notice a little bit of a decrease in performance, but for the most part, they were okay. If I trained their core really hard, they couldn't run that day. That's how important your core strength is to that long distance type of repetitive running motion because it's with connects the upper and lower body. So

core strength in your core. Because when that fatigues, I mean you're just basically like running, you're sitting on your joint. You become super inefficient with your running. And you're just exerting a lot of energy trying to run, you know, long distance. I also see a lot of value in addressing ankle mobility and foot strength stuff too, because what's really common that you get is issues like peronials or you get issues with shin splints. Tibialis raises. I love Tibialis raises. Working dorsal flexion. So focus on working a combat stretch. So this is very, very common that you get shin splints or have any of those issues that I was mentioning from running

in that repetitive movement. So addressing good ankle mobility and foot strength is a must in programming for me, for somebody like this to help support that. Now tell you what, if you're a runner, one of the best programs you can invest in, that will make a tremendous impact on you, is Maps Prime and Maps Prime Pro.

What you would do is going through Maps Prime, for example, do the Compass Test, identify what your priming session would look like, and then do that before your runs. Forget the resistance training, do it before you do your runs, and then watch what happens with your running performance, how much smoother you feel when you run, because you primed appropriately versus... It'll help to establish better patterns for you getting out there in the run.

Next question is from Prime and Glory. What are your favorite ways to use a sled for your training and for training clients? Oh, Prime and Glory, a good friend of mine. Okay, sled is a, in my opinion, for me at least, was a game-changing piece of equipment that I didn't utilize until much later. I didn't understand its value until much later, mainly because the jams and stuff that I worked in didn't have sleds, sleds require some kind of a space that you can drag them across, either fake grass or bring them outside.

So I just wasn't exposed to a lot of them. But once I started using them later on, and once I started using them on my clients, holy cow, the performance benefits that they would gain. Part of it, I think, has to do with the fact that it's so functional. You're pulling or pushing something and moving, through space, kind of in a similar way

that you would in real life. The other part, I think, is that your body knows how to do that well. Yes, I already. And I think that that's something that differentiates, like having to learn to skill the squat, for instance, like that takes some time for people to really build and develop that skill where this is something

that's almost immediate. And so if I had anybody with any kind of like knee issue or anything that was like a little bit where it inhibited their performance on the squat. Like that was another great alternative for me to then still build up leg strength and drive, you know, simultaneously while we worked on the skill of the squat.

Oh yeah, you could have most people, unless you're dealing with someone who's very, very deconditioned or really bad issues. Most people can push a really light squat, a really light sled. Like you could get the average person and say, okay, you can't squat yet, you're lunges, we gotta be very careful, you're stunting.

But I can have you hold these handles and just push this sled here for 15 feet and then that's your exercise. And the strength gains that people would get were exceptional. I know, Joe DeFranco was, he showed how the sled improved athletic performance heavy sled drags, which, uh, now is a staple with athletic training. Now you guys have a favorite, a personal favorite that you guys like to use. I, I love, uh,

I love knee extension. So I like actually pulling the sweat sled focusing on the quads. Yeah. And focusing on the quad quads where I sit down down like in like a chair, like 90 degrees, and then I'm actually doing knee extension walking back. It's to me, I would way rather do that. If I have a place to do sled drags, and I was even thinking about doing leg extensions on a machine, I'll be doing sled drags. Plus, I love the cardio benefits that you get from this way of string training too. Yeah. Like it's real, of course, it's great, and it's functional, it's great for ability strength, it's great for athletic performance, and then it's also great for the cardiovascular endurance,

too, your heart gets pumping when you push that sled. Well, earlier you mentioned lateral sled drives. Yeah, I was like a stable for me, it was just because of the fact that, you know, moving laterally to begin with, it's just not a whole lot of exercises that you can pull from. It's like a small category. And so this was one of them where, again, it's functional.

You intuitively can know how to move sideways while something is your dragging behind you. And then improving on that helps then to then give you more stability whenever you're just squatting, you know, with both feet. Yeah, I would say I noticed the most benefit from lateral, like karaoke's or lateral pulling, basically okay. So lateral pulling basically means I have something attached to my waist or I'm holding something with my upper body and I'm pulling of a harness. Yeah, and I'm pulling the sled, but I'm walking sideways. I'm either walking sideways by stepping out, bringing my feet together, or pushing off, then bringing my feet together, or I'm crossing my legs off.

My legs crossing in front, which is what I like to do, and then step sideways. That one right there is one of my favorite. Now, the one that I like the most, because it's the most fun, are explosive sled pulls. I like to get a long strap. I like to sit down in a squat stand up and Yank I have ease as hard as I can and that's just because of my my when I did judo as a kid in jiu-jitsu

That ability to pull into you as well. Think about that for power You know and like I mean work work like like using rows for strength is great But now how do you make that more explosive more that powerful? That's a great way to make that great exercise more explosive. Yeah, I would say if you own a home gym, of course, most important barbells, dumbbells, a rack, and adjustable bench, the next piece of equipment that I would say that would be a valuable investment would be a sled, you know, where it's especially when you can push outside. I think that that that's a should be a staple and a lot of well put together home gyms. Next question is from Lilly Bo 1985.

You pretty much always recommend way protein, but I've heard that it could be damaging to the kidneys. Could you comment on that? Do we recommend way more than we do non-way? I feel like we don't actually. I mean, I talk about way personally, because I prefer way, but I mean, Sal probably does more of the talking about protein.

He never mentions way, because he's tummy. He's tummy, you know. Yeah, I can't do dairy. He's tummy-time. So I do plant protein. I do the organ if I plant protein, that's the one I use on a regular basis. So it's surprising that this myth still exists

about high protein diets or high protein intake and kidney damage. Yes, the kidneys filter out protein. They do adapt as you consume more protein and they're able to filter out protein. Didn't this stem from the adkins blow up the first time? Is that what? That was part of the pushback orback or whatever right wasn't it?

We weren't people having kidney failure and stuff. No, no, no, no, they weren't No, I thought that's that's what maybe kidney stones which is which is different which it hasn't isn't they haven't traced it back to that No, it's not high protein that has more to do with the the fat content and in mineral content certain people's diets more to do with the fat content and mineral content and certain people's diets. But no, a high protein diet is perfectly safe for somebody who's got normal functioning kidneys. Now, the reason why this myth exists is because if you have kidney problems,

if you have kidney failure, or your kidneys aren't working right, and you go to the doctor and they figure this out for you, one thing that they might do is reduce your protein intake. Yeah. And so then the people thought, oh, if I have bad kidneys, I have to eat less protein. Therefore, protein is bad for the kidneys. No, it's because the kidneys filter protein.

If they're not functioning well, not a good idea. You don't really want to give them a break. Yeah, but if you're a normal person and your kidneys are functioning normally, a high protein diet is perfectly safe for the kidneys. Now, I'm not talking about insane amounts of protein, like some probiotic builders will consume where they're doing, you know, two, three grams of protein per pound to body weight. I don't think there's any studies to show what that'll do at all, so I can't comment on that.

But there's plenty of studies to show that eating half a gram to one gram, to one and a half grams of protein per pound of body weight, which is a lot, so if I'm a 200 pound man, that's 200 grams of protein a day, it's a decent amount of protein, perfectly safe. There should be nothing to worry about. Now, weight protein is an exceptional protein source. Source, we're at gram for gram, it's the best, right?

That's where all the communication around This is depends on the way you measure it egg protein through other, you know measurement standards Maybe someone can make the argument that it might be better in some cases Of course it depends on the individual, but the reason why way protein tends to be so good is because it mixes easily It's convenient It's got high levels of branch eating amino acids, but when your protein intake is high, that doesn't make that big of a difference. You know, I think we talk a lot about protein sources.

It matters more if your protein intake is low than if your protein intake is high. So if you're eating one gram of protein per pound of body weight, then the protein sources don't make that big of a difference, if at all. If you're consuming a low protein diet, well, then the protein sources don't make that big of a difference if at all. If you're consuming a low protein diet, well then it makes a difference. Then it makes a difference. Then you really want to have high quality animal proteins or way protein in your diet. But if eating high protein doesn't make a big difference. Now the good vegan proteins that are out there have multiple sources of protein.

So if you get like just pure hemp protein or pure soy protein, you're not dealing with a protein that's that good of a quality on a gram for gram basis when you compare to animal proteins or way. But if a company like Organified did this very well, they took multiple plant sources with complementary amino acid profiles and put them together. Now you have a blend and you have a very high quality multiple plant sources with complementary amino acid profiles and put them together.

Now you have a blend and you have a very high quality protein powder. And no dairy. It would no dairy, right? So now if you have dairy issues, you're totally fine. But it's funny how way protein really became the big staple in the supplement space. It used to be what they threw away. Yeah, well, wasn't that the why?

Like they became popular. It's like, what they threw away. Yeah, well, wasn't that the why? Like, they became populates. Like, what can we do to also repurpose this stuff? Well, not exactly. That's like, because that's what happened when the sub movie gets into it a little bit of like, what made it really be a popular is what Sal said is how well it mixed. Yes.

The stuff they were using before was all clunky. And then when they found out the science proved that it was actually better. So it was better and it mixed better, that's what made it really explode. Yeah, but it was, it was considered the waste from a lot of these, these farms, they would throw the, the way away. So it turned out to be, you know, pretty, pretty awesome from because before that your approaching powders were just milk.

I know, imagine being that one of the first companies actually to make that pivot and utilize that to sell, like how much that probably changed their business Oh game changer because I remember the cutting edge protein before way was egg It was egg white protein that was the problem with egg white protein. Have you guys ever tried egg white protein? Oh, dude like I remember it just stinking Yeah for one and and it just it's because of the I don't know if it's the sulfur compound You know, there's lots of sulfur sources in there. Yeah, that's what I mean that coming in and out it's done Yeah, it's not good. It's not good at all

So wait much more than normal way crushed it because it was just an easy mixing But again other protein sources now are catching up because of Technology and how well they put them together or whatever so now you can get a vegan protein that Doug is just as good Doug did you can get a vegan protein that... Doug, it's just as good. Doug, did you just pull out? Is that what Organifi has in all there? Yeah, it's got pea protein, quinoa,

there's pumpkin seed in there, scroll down a little bit more. Coconut. Yep. I mean, they have a blend. pea protein, by the way, has got a great amino acid profile for a vegan protein. It's one of the better ones.

So good stuff. Very cool. Anyway, go to mindpumpfree.com and check out all of our guides, resources, and books. They're free. So we're offering them all free. Again, it's mindpumpfree.com. You can also find the three of us on Instagram.

You can find Justin at Mind Pump Justin. You can find me at Mind Pump Salon, 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.com.

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