Mind Pump: Raw Fitness Truth - 1221: When to Use Partial Reps, the Difference Between Reverse Dieting & Bulking, Back Squat Exercise Substitutions & More

Episode Date: February 5, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the appropriate time to incorporate partial reps, the value of going to the gym even if diet is not dialed in, exercises to do if the back squat is not an option, and the difference between reverse dieting and bulking. Mind Pump on the Super Bowl, halftime show, female value, commercials, their food spreads & MORE. (5:36) Mind Pump on the controversy surrounding Joe Rogan endorsing Bernie Sanders. (27:41) When debates turn ugly + the importance of Facebook Groups for education purposes. (34:04) High-intensity vs low-intensity exercise and its effect on the brain. (38:22) Mind Pump on blue light blocking glasses and their design to prevent eye strain. (44:06) #Quah question #1 – I know that full range of motion is best but is there ever an appropriate time to incorporate partials? What are the benefits of doing partial reps? (46:33) #Quah question #2 - If my diet is not super dialed in, for example not getting enough protein, it feels like the gym isn't worth it. Should I still make a point to go? (59:23) #Quah question #3 – What exercise or exercises do you recommend if the back squat is not an option? (1:04:40) #Quah question #4 - What is the difference between reverse dieting and bulking? How long can you stay in a calorie surplus before you get efficient with calories and add body fat? (1:08:35) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Visit Butcher Box for this month’s exclusive Mind Pump offer! The year startups took over the Super Bowl Joe Rogan—Controversial Backer Of Bernie Sanders—Is The Top-Earning Podcaster, Making $30 Million A Year Plant-based diet may prevent cognitive decline High and low exercise intensity found to influence brain function differently Visit Felix Gray for an exclusive offer for Mind Pump listeners! The Only Way You Should Be Doing Bulgarian Split Squats! (BUTT GROWTH) - Mind Pump TV The ONLY Way You Should Be Doing Lunges! (Build GREAT Legs) - Mind Pump TV How To Goblet Squat - FREE Squat Like A PRO Guide – Mind Pump TV How To Eat If You Want To Pack On Muscle - Mind Pump Blog Mind Pump Free Resources People Mentioned Craig Capurso (@craigcapurso)  Instagram Joe Rogan (@joerogan)  Instagram Dr. Jordan Shallow D.C (@the_muscle_doc)  Instagram Paul J. Fabritz (@pjfperformance)  Instagram Eugene Teo (@coacheugeneteo)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, we talk about current events, we talk about our lives, we talk about fitness, we mention our sponsors, sometimes we go off. Here's the rundown of what happened in this episode of Mind Pump. We opened up by talking about the Super Bowl, we're all a little sad because the 49ers did not win. They're my favorite sports ball team of all time. I know I liked you so. Then we talked about the Super Bowl food

that we all ate. We ate somewhat healthy and somewhat unhealthy. Some of the healthy stuff that we ate came from butcher box, just and had their wings, which were incredible. And I had the pork chops. Now butcher box is a company that we work with that delivers grass-fed, high quality meat to your door. Meat like heritage pork, which has an incredible

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Make sure you use the code mind pump at checkout. Filets for days. Then we talked about Joe Rogan, how he's under fire for supporting Bernie Sanders. The guy can't do anything right. It's saying no. I talked about the Facebook group that I belong on Facebook that got into a debate

with me with veganism. They didn't know who they were messing with. Then we talked about high intensity and low intensity exercise and its effects on the brain. That part was really, really fascinating. Then we made some speculations about blue light blocking glasses and how they actually improve cognitive performance over time by reducing eye strain. So by wearing these glasses, if you're going to work a long time on your computer, not

only does it protect your eyes, not only are they good to use at night, so that you sleep better, but they may so that you sleep better, but they may actually make you perform better by reducing eye strain by blocking out the high intensity blue light that comes off of your electronics. Now our favorite company of blue light blocking glasses is Felix Gray.

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and get free shipping and free returns. Then we got into the fitness questions. The first question is, look, I know that full range of motion training is best, but is there ever an appropriate time to use partial rep training? So in other words, full squats versus half squats, full presses versus half presses, is there value to the partial reps? The next question, this person says, hey, what exercise or exercises are a good replacement for the back squat?

So if I can't do back squats, even though that's the best exercise ever, what are some good replacements? The next question, this person says, look, if my diet isn't super dialed in, not getting enough protein or not getting the right amount of calories, is it worth it going to the gym?

Should I still make it a point to go? And the final question, what's the difference between reverse dieting and bulking? So you may have heard of those two terms. They're not really the same thing, although the strategy is similar. So we talk about the differences between those two things. Also, this month, our our body builder advanced muscle building body sculpting program is 50% off. We're talking about maps split. This is one of our more expensive workout programs normally. Now the reason why we charge a little more for this one. It's more advanced. It is a split routine. This is where you break out body parts, train them on different days. Of course, we do it the right way.

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five zero no space for the discount. T-shirt time! And it's T-shirt time. Aw shit, Doug, you know it's my favorite side of the week. We have three winners for iTunes and five winners for Facebook. The iTunes winners are a coward 11, S9 Northrop, the Doug Johnson, and for Facebook, we have Rob Rough, Chris Cating, Kiana Wilguss,

Liz Rodman, and Kyle Blaine Miller. All of you are winners. Send the name I just read to iTunes at mindpumpmedia.com, include your shirt size, your shipping address, and we'll get that shirt right out to you. Dude, so I got all excited about the sports ball game yesterday. I was like, I noticed you were wearing like a peril. Yeah, I was.

I was so proud of you. You were wearing nighter gear? Yeah, I was like, was so proud of you. You were wearing a nighter gear? Yeah, I was like, even if it's fake, I appreciate it. No, you know what it is. First off, I do enjoy, I don't seek watching sports, I really don't care, but if I do watch football, I can enjoy it, I understand the roles in the game and I can see the strategy.

And 49ers are a local team, it's a big deal. We went over my parents house for kind of like a small Super Bowl party, so I wanted to get into the spirit. So I bought the kids and Jessica and I were 49er shirts or whatever and had a good time watching the game. So good. Dude, it was, you know, I haven't been following the season. I don't follow the season ever, but I'm going to make a comment.

You guys let me know if I'm on point or off point because you're both much more experienced with the current state of football and 49ers, but it seems like they fucking choked at the end. It seems like they totally... Yeah, you got that too. Is that okay? Yeah, yeah. Well, that was clear. The big debate going into this, right? So one of my best friends, there's three of us that are like the hardcore sports fanatics, we have a thread that's pretty much all we're discussing, is that? And we used to be fantasy and all that, it's really like that, but I can't play that stuff anymore.

I don't have time. What kind of fantasy? Yeah, role play. I've been in the locker room. Yeah, that's kind of things. Yeah, you know. And so we've been talking, we've totally been talking shit, of course, to my buddy who is the big diner fan.

And you know, they've been having a hell of a season. You know, then it gets to this time. And you know, I'm a Cowboys fan. My other friend is a Detroit Lions fan that we have in the Niner fan art. And I don't know where it lines. Yeah, right? And that fun stuff I've heard there on the internet.

Right? We're at a place in our lives now that we're older. When we were younger, like it was no mercy. You berate the other guys, you talk shit about there. It's kind of a lot softer now, huh? Oh yeah, now that we're all my friends too. Now we're older, like I was-rooting for the Niners saying like because I want them from the Bay Area to you know I want to see if I can't have joy today

I might let why won't my best friend my Rams fan Friend congratulated me that we're in the Superb. I'm like who are you? Yeah, right? You used to give me shit like who 40 winers That's why you'd say to me like time. Right. So this is how it happens as you get older. So anyways, the big conversation heading in this game is that, you know, we've been all supportive. Oh, you're not going to make it. That's great. But my buddy and I who are not nighters fans are like, but we're really going to see what Jimmy G is all made of because no doubt you have one of the, I mean, those they were rated the second best defense. I would argue they're the first best. They have one of the I mean those they were rated the second best defense I would argue they're the first best they have one of the best defensive lines They were incredible all year long and they say defenses when championships

But this was a very interesting super bowl because you have the chiefs Which has got one of the most high powered offenses we've ever seen before going to get one of the best defenses and You know at one point what I said was that Jimmy G is going to get one of the best defenses. And you know, at one point, what I said was that Jimmy G is going to have to put together a very, very important driver to in order to win this game because the chiefs are going to score points and let it be exactly how it played out. We're all texting back and we weren't together this the Super Bowl. We're texting back and forth as it's happening. And you know, the chiefs texting back and we weren't together, the Super Bowl. We're texting back and forth as it's happening. And the chiefs come back and they go up with what?

Less than five minutes left. I think there was three or four minutes left. They're even less than that. Jimmy has the ball with an opportunity to drive it down and win the game. And I send the message over. I said, well, here you go. This is a little heat choke or something. Will he be able to take this team down and drive and score and win?

Montana would have. Well, you're right. Yeah, I mean, you're right. Montana would have, young would have, Aikman would have, you know, Peyton Manning would have, Tom Brady would have, all the great, and this is, so here, that's the debate.

Now, we've had examples of teams that have gone there with, you know, subpar quarterbacks, but for the most part, the Ravens. Yes. Right. So Trent Dilfer that year, and then I forget who was with the Bears when the Bears defense of team one, just not that long ago or within the last two decades. And, but for the most part, you always see like a stud quarterback who could lead the team and you know that was that was the opportunity and there's that I mean, there's also like before the half was a telltale sign for me like in terms of like bad decision making and not you know

Creating an opportunity that was obviously there to which what are you talking about? I'm talking about they didn't score right before the half and they could have got a time out and extended their time and right before the half. And they could have got a time out and extended their time. And it was just piss poor time management. And I don't know if that was from the coaching staff. Like what the fuck was going on? Yeah. I think the intention of the end of the first half was we're going in tide. We know that we are playing. They're happy with that. Which is again, this is a mentality. I think he's a cancer. Well, if you're the coach and you, you're not really supposed to say that to your quarterback, but you have more faith in your defense

than you do in your quarterback. And there's less than a minute left to drive down. You know, again, if that's Tom Brady, Peyton Manning, Bill Bell, Jackson, I couldn't tell if he was confident in so good and into that last drive that was so pivotal for him to shine. Oh interesting You think it's like that. I don't you know, I thought it was a smart strategy by Shanahan, but I think that

They surprised himself when they did that little dump-off past that end up going for 20 25 yards So that all said and oh shit now if you're a fan you're watching like oh shit We actually have a chance of score right now I think that was like a play that got broken open. They weren't anticipating to get broken open. It did. Then all of a sudden, as a fan, you're like, oh fuck, we could go score. They ran out of time. It looked like poor clock management. You know, there's so many things you can go back and pick apart. I think it could even just score three points, though, if they would have managed it correctly. Even without that 25-year pass, like they had like another like 30 something seconds

that could add it. Yeah, whatever. Yeah, do you guys watch the half time show? I'm just about that. You guys watch the half time performance? What? This guy. Katrina actually says.

No, it's, yeah, no. Katrina actually says something about me that I thought was interesting because you sent a text over after she had said this. Oh, what did she say? She just said, she looked over, I mean, she goes, are you getting this woman, this whole woman message that's coming through right here? And I go, yeah, no, I see it, I get it, you know, because there was commercials like that.

There was a female empowerment stuff. Yes. Yes. Here's what it, so the half time show kind of annoyed me a little bit. And here's what it is. It was obviously, okay, my opinion was over sexualized. Now, I don't have a problem with sexy. I don't have a problem with that being presented.

And of course, the media reflects what the consumer wants. So it's obviously, they're doing what's gonna get the most attention, the most views and all that stuff. But it keeps hammering the message that that's the only value that they have to present. You got JLo's 50 and she did look great, but she could have done a classy performance instead of like, you know, like and in Shakira with her tongue flicking and, you know, and it looked as a man I'm watching it. I'm like, oh, this is, but I'm also thinking myself like, man, it's like, you got so much more value, both great performers, you didn't have to

over sexualize this, especially to a family audience. It was a little bit of a turn off. Oh, that's an interesting point that you're, because I thought, I mean, we're, with the, any of these shows now, it's like, it's been at least a decade and a half that we've seen this where it's got it's more risque more I mean Janet Jackson's boob fell out yeah pretty

spears goes out one year in the all nude looking outfit that looks like she was naked but she really I mean that's been happening now for a long time so I didn't feel like it was oh I'm not I don't think it's that part I see now I got more of the other like did you see like there was there was a point where the camera went over to the guy that was I don't know who's that part of it. I see now I got more of the other, like did you see like there was a point where the camera went over to the guy that was, I don't know who the guy was, that was singing with them. I'm not familiar with the,

you look like the Spanish singer. Yeah. I don't know. I don't know who that was either. But there was a part where like the camera cuts off of JLo over to him and he slaps the camera back to her. Yeah. I'm sure that was all choreographed, right?

To put it in there. So to me, there was a lot of that that was going on and then a lot of underlining message. They, I did hear though that the female coach for the Niners, even though they made a small thing about it, they actually wanted to make a bigger deal about that and she turned that down, which I thought was cool. Oh, that's classic.

I thought that was really classy of her was cool. Oh, that's classic. I thought that was really classy of her that she's like, I didn't want it to be about me being a woman and being a coach, like I want to be known as being a great coach. So she had turned down like an interview and turned down a bunch of stuff they wanted to do with her. They highlighted her a little bit, but she said she didn't want to get wrapped up in that message. No, I mean, I'm watching it and I'm sure part of this, the reason why I feel this way

is I'm watching it with my kids. So here's my daughter watching it. She's 10. Yeah, I'm watching it and I'm sure part of this, the reason why I feel this way is I'm watching it with my kids. So here's my daughter watching it. She's 10. Yeah, I could see that. And I mean, there's no nudity or whatever, but as I'm watching it, I'm thinking to myself, like my God, the message my daughter's getting right now is that female value is sex.

Sex, sexiness, hot. And it's just, there's no balance on the other end. And here again, you have two very talented performers like Shakira and JLo and they could have done a more classy type of presentation. I get that though because Craig had a video of his daughter and her friend and they were like two inches from the screen during the halftime show emulating all the dance. I want to see women that are smart, I like wisdom, you never see wisdom, like older women

try to be as young as possible in media. Like show wisdom so that when you, because everybody ages, if you're lucky, you age, everybody ages at some point you're gonna get older, and if you think that all your value is your youth and sexy appeal, that's a fucking terrible way to get older or whatever. So I'm just, as I'm watching, like,

my daughter right now, all she's seeing is, that's what gets value. I totally agree, but I also think that that's the platform, that's the entertainment monster that is a consumer. Yes, the consumers have dictated that, and they kind of want to see that side of J-Lo in Shakira. I don't know, it's almost like it's part of their act and they're doing that all the time. And now it's like in the forefront.

It's what we pay for, right? Like I could have changed the channel, turned it off or whatever. Well, what I was impressed with was, and it's talking about intelligence. I thought the commercials were intelligent here. Totally. There might not have been the commercial that goes viral

because it was so trendy and funny or whatever, There might not have been the commercial that goes viral because it was so trendy and funny or whatever, but I thought the marketing was really smart. There was a lot, quite a few companies that I thought did really good shit. The Tom Brady Hulu one was epic. And I'll tell you, it's epic because Tom Brady's is up for free agency.

So that's the whole just to that. And that's like big news right now in the sports world. Like is Tom Brady going to resign with the Patriots or is he gonna explore free agency? And he opted to set his contract up this way. So they wanted to put him in a longer contract. He opted to go up for free agency. For whatever reason, whether that be his agent's strategy

to negotiate more money, whatever, we don't, as the public, we don't know exactly. So that's the big conversation. Is it possible that Raiders will go after him? Is it possible? Someone else is going to acquire Tom Brady. And so Hulu does this commercial, obviously playing on that, which was brilliant.

And the commercial starts off with Tom Brady, I have like this announcement that he wants to make. And it's like, you know, him walking through the dark tunnel and you think like, oh, you're waiting. Oh, yeah, you think, oh, shit, this is super bowl. Tom Brady is gonna announce where he's going. It's gonna be different. And then he cuts to the, you know,

oh, who has live sports and does all that. I thought that was pretty funny. I know the Snickers one. Oh, I don't see that. Oh, it was my favorite. Cause here's a thing. So like it, it sort of embodied this whole like crazy woke culture and like there's like this pit

where they were like throwing people in. And there's like these influencers, they just threw in the pit and they're just like, you know, everybody just needs the Snickers and throw them in the Snickers pit. No, Snickers hole, everybody needs a Snickers hole. Yeah, everybody needs a Snickers hole. That's real, but I'm gonna start this, right? said whenever we see stupid shit on Instagram. I'm gonna just start

As fast as the snow Snickers hole. Yeah, I'm in the Snickers hole That's a Larry. Did you guys notice the trend of all these luxury car brands coming out with a new electric car? Yeah, there's you guys see that oh, yeah boy. That's, all the players, all the players are coming out. Yeah, all kinds of brand new electric vehicles. Boy, what a gamble by Elon and obviously is setting a trend, 100%. He was laughed at when he came out with it. Oh, yeah, I mean, we brought this up like, shit, this was almost two years ago

when I was talking about this. Once that happened, Toyota, Honda, Honda, like, I mean, they all dumped billions into that side. Well, the brilliance is not the electric car, per se, because it's how we changed the way we viewed electric cars, because up until that point, electric vehicles were, you know, they saved gas,

they were good for the environment, and so that is hell. See it like a Prius or whatever, you know, they saved gas, they were good for the environment. And so they had a Prius or whatever. You know, Tesla comes out and it's like it's a performance car. Oh, and by the way, it's faster than pretty much any other car in a, you know, 60, zero to 60 or whatever. So he kind of changed the way that we view it. And now you have these luxury brands coming out with, they're not even selling the fact

that it's electric and better for the environment. There's something that's fact that it's fast, that it's cool, which is effective. That's effective marketing. So it's an interesting to see. No, no, that was really good. What did you guys eat? Did you guys eat a bunch of super bowl of food? You had an up with the hard burn shit? Yeah, actually, yeah.

I had planned on eating, replacing some things and doing some things healthy. And actually, you know, planned. Yeah, I had a bunch of it, but then it ended up like there was Doritos out there too, which would kind of ruin the whole thing. But I mean, originally we had like celery, we had carrots, we had like lots of different like broccoli and vegetables all out there with like those chicken wings.

So actually, try it out, the chicken wings from a butcher box. Oh, really? Yeah, so Courtney baked them. And so we put them with seasoning, everything. They're great. We tried out the chicken wings from butcher box. Oh really? Yeah. And so Courtney baked them and so we put them with seasoning, everything, they're great. Yeah, they're really good. So did you make it spicy or regular? Why'd you make them spicy?

Oh yeah. With the buffalo sauce? No, not with the buffalo sauce. Like a rub. It was just like a rub. It was like a rub and then we dipped it in this ranch, dressing and anyway, it was like fantastic. I want to try using the air fryer for the butcher box wing.

You guys have been talking about the air fryer. We gotta get on that. Well, I mean, I've only used it a few times, but you could almost get your food to feel like it's fried. Almost. It's not quite, but it's got that same feel and texture and flavor. Yeah.

And it's, I mean, a way healthier, lower calories option. So that's for sure something I want to try putting in there, especially because it's a smaller piece of meat. You have to cook all the way through whatever. Yeah. Sounds like we did the pork, what is it? The pork chops, which I am not, here's a deal. I am not a fan of pork. I never liked pork. Wasn't a big except for bacon. Yeah. Their pork chops are insane. Amazing. Have you tried them? It's super flavor. No, I haven't done them.

Oh, cast iron skillet. Jessica does them in a cast iron skillet and pours this like butter thing that she makes for it. And it's like the tastiest meat I've ever, it's one of the tastiest meat I've ever had. We did the pork butt and sous vide that. I like that. So we sous vide the pork butt.

While that was sousing our appetizer that we had, and I should share it because I got a ton of DMs from posting a picture of it. We take these, the rice paper, wonton, you've seen those before, the little, they're like wonton rice paper. Can you eat them? Yeah, no, I don't know that.

Yeah, yeah, they're like super thin, like hardly any calorie in them at once, however. But we put them in the, you know, yeah, they're like super thin, like hardly any calorie in a minute whatsoever. But we put them in those, what do you call them? Do they have half toned ones? Cause I can't eat this too big. Sorry, I couldn't help the dad joke. Yeah, put them in terrible one. They're in, we put them in those,

what do you call them, like a cupcake pan or a muffin pan or what about them? And so you stick all the one, the one-toned paper rice paper in there. And then we do ground turkey, we season it like taco seasoning. Oh, I saw this picture, this look good. or what about that? And so you stick all the one-toned paid rice paper in there. And then we do ground turkey, we season it like taco season. Oh, I saw this picture, this look good.

Yeah, and then put a little bit of your favorite cheese sprinkle over it, a little bit cilantro or salsa over it, and they make incredible. And we do you bake it? Yeah, and then they come out of the tin without sticking to the sides or whatever. Oh, yeah, right out. You don't have to do a oil-oomeray thing?

Nothing. Really? Oh, I'm gonna try that. Yeah, yeah, no. That sounds easy, too. Yeah, it, right out. You don't have to do a oil emery. Nothing really nothing. Oh, I'm gonna try that. Yeah Yeah, that sounds easy to yeah, it's super easy It's like what it's like a go-to super bowl treat that when we've been treating I are going somewhere We always bring it with us because there's always the people that have the ranch dressing dip and Doritos on the table and we're like, you know There's got to be something healthy that we can have that tastes still pretty good So I mean you're really you you're takes hardly, for a little thing like that,

takes hardly any cheese to give it a little bit of flavor with the, the, Taco meat or the ground turkey. And then the rice paper is like next to nothing and then a little bit of sauce on it. No, we just had the pork chops. And then my dad is like, I'm gonna go get some, some tritips.

And my parents have this thing where they feel like, if there's, let's's say five people coming over, we better prepare for 50. Just in case. Just in case. We run it. There's a bust. Dude, my dad bought pounds of massive pieces of,

like no joke, they're like this big of rib eyes, bone in. And grilled all those up, my mom made tons of potatoes and vegetables, and after we're done, there's like pounds of meat and food left. And my dad's like, I feel like I didn't those up, my mom made tons of potatoes and vegetables and after we're done, there's like pounds of meat and food left. I mean dad's like, I feel like I didn't get enough, and you're serious, I feel like we didn't have enough food to eat. Yeah, I was supposed to have people over,

and they all went to other parties, and so it was just like me and the boys in Courtney, and we had this just plethora, the Schmorgasborg of food. And it was like, dude, not even a quarter of it was That's embarrassing your friends didn't show up. It's really embarrassing It's kind of a sad story. I didn't want to bring it up and my team lost so All you guys all your friends? Yeah, but I don't need my two so they texted each other Over here Yeah, they were you know who would have shown

I would have totally showed up if you invited it up this guy. Yeah, well, I didn't know you had gear bro I've seen you sure Now come on. I want to know what that looks like at your house that because as far as I know I haven't met anybody in your family. That's like a big sports fan So who's like into the game? Are you guys all watching it like confused? If it's a big, no. I didn't see it. Oh, gear it out.

They're like, little flank for what? No, no, no, no. I know the rules of football pretty damn well. And my dad does too. So when we, does anybody watch football? No, no, it's because it's a big cultural man. Okay, so it's a Bay Area team. And my dad, he's part of a motorcycle group

that he goes riding long distance with. And all those guys are huge football fans. So now my dad's like, the best living. Yeah, they have matching t-shirts or whatever. So then at your house, is it more about the event and celebrating and being with family and eating and not really

Huddled around the TV and so like the games like on which gives her more correct, okay, correct So you're more like hanging out talk so my house. It's on in the background. My house is different It's like nobody says shit. I had my headphones on so I distracted by any baby I'm sitting up you know like in there the whole time my my phones with my thread with my buddies that were talking shit at every single time. Oh, I was talking shit on my phone the whole time. It was funny because, like, my kids were getting really into it, you know, and so they're like, just yelling things, like, just, just, like, if there was hype at all, or like, somebody was, no, we gotta win the game.

And like, oh, damn, like, shh. Like, I'm trying to, like, listen and watch the game, like, the details, like, just don't just yell to yell, you know, but I had to appreciate that they're like excited. No, and this is what like listen and watch the game. Like the details, like, just don't just yell to yell. You know, but I had to appreciate that they're like excited. No, and this is what it's like in my family. It's on the background. We're all talking whatever. And then something big happens.

And then my mom will be like, Oh my God, look at this commercial. And then we'll be quiet to laugh at the, it's the Alexa commercial. Did you have a favorite commercial? I like the Alexa one. I figured you would love the Rick and Morty one. Oh Rick and Morty. Rick and Morty is great. Yeah, because

that was pretty, that was pretty original. That was a Pringles. I thought it was clever, tied and they did a smart chain of commercials. Oh yeah, I love that. That was hilarious. Yeah, I thought that was interesting. Tied, tied did something with Bud Light. That's what it was. Bud Light, they did something together and then one other one that I see where they co, there's a couple co-branded commercials. Yeah. I wonder if they're still getting their money. Two million.

It's a two million per. Two million per 30 seconds. For 30 seconds. For 30 seconds. And I read an article actually about startups that did it. So in the 2000. Oh, I saw a couple. That's right.

So in the 2000 something, 2001 or two, or whatever, somewhere around there It was a become a thing where startup companies were starting to take you know allocating two million dollars towards these commercials And all but like one of them are actually don't exist anymore So it's not a very good investment for startups. I feel like it's a better investment for a national brand Like if you're that big and you just want brand awareness. Yes, then I could see it being a value. Otherwise, I don't see how you would recoup your $2 million investment if you're a smaller

company and it's not one of those. It's just such a big investment. Beer companies and soda companies. Yeah, that's about it. Exactly. I just don't, I just read those. Yeah, it's, to me, it's even more like, it is,. It's more like a, I mean, it's obviously it's a total brand awareness play. It's not a, you know, hey, we spent two million dollars. Hopefully today we have

a spike. Right. But if you do something clever that gets people to, like, I told you guys that mayhem commercial one, like, I mean, they saw, they saw millions of people go over to their website, like immediately. And then then it spiked for like the next month or whatever So you know if you hit like something out the park with like a viral commercial that actually drives a ton of traffic But I mean the odds of that have to be like super low and you got to take a massive risk Yeah, like with the writing of it. Yeah, exactly Anyway, do you guys see all the was that that hoop log going on with Rogan? Yeah, I was just listening.

My uncle texts me, but I just, around Bernie Sanders stuff, right? Isn't that what it is? So I didn't worst him. Yeah, so I didn't read anything about it, but I listened to one of his latest episodes he was kind of talking about it and like how, you know, like the, the left was like really attacking his character now, because of like some statements he's made about trans people in sports

and his stance on that trans athlete that went into the UFC or was the UFC or was it MMA? MMA, just Fox. Yeah, his whole stance on that and it's uncomfortable watching. Mainly because he didn't disclose that he used to be a man, right? And then went in fighting is a woman against women and it just looked like a man fighting. Did you watch those fights? I did not.

I did. Oh, you did. Yes, I have. And it's somebody with no skill, fighting skilled fighters, but winning because they're just overpowered, the fuck out of them. Bigger, stronger, and more violent. It's not easy to watch. It doesn't look good.

I agree. I haven't listed everything Rogan said about trans athletes, and I don't know if he talks about it with any cooth. He's kind of rough, sometimes the way he says things. But I agree with I do think that in certain sports, it's a huge advantage, especially if you've gone through puberty as your biological sex and then you switch over, or you competed as your biological space in the sport that you then transition and then compete against the question. Yeah, I mean, we're living a reality. There's definitely that as a factor.

And I think that's just been a stance a little time. I've listened and he's been very consistent about, you know, a stance of that and like, very accepting and, uh, not like, transphobic necessarily, like, just, just more like, in sports, like, this is, you know, A plus B, like, like, what are we doing here? Like, we have to like, still live in reality with this. Now, he's under fire because he's supporting Bernie and then Bernie supporters like, no, don't support Bernie because we don't like you because of the statements you've made.

Right? Something like that. Yeah, they're, again, they're eating each other, you know, at this point. Like they don't want his endorsement. He doesn't want it, and he was in a weird position where he's like, I didn't want to like, you know, be the face for poster boy for like endorsing.

He's like, I was just like throwing that out there. Like, hey, I had him on the show. I liked him, whatever. I like what he has to say. And then same thing with Tulsi Gabbard and all that. And he's like, I was just like, I like where they're coming from. That was it. You know, I'm not like your guy to get you all votes.

If you listen to Rogan enough, it sounds very much like he's a socially liberal, but fiscally conservative person. So it doesn't make sense to me that he would support Bernie Sanders because Bernie Sanders is socially liberal but also liberal with his economics. He's a big government wants to, you know, socialize big, big segments of the market. Right. Doesn't make any sense. It feels like Rogan is making more of a political play. Like, okay, I know you guys listen to my podcast. I have a lot of people who may be happy with someone. So I'm gonna support somebody to make it seem like,

you know, I'm cool with this side over here. You think so? It feels like that, because either that or it's really confused, because- Yeah, I just don't, I don't think he's, yeah, that versed in the economics of it. Yeah, I feel, are I get the sense he just said something?

And when you get that big, this is what happens. Yeah, you know, it's one of the things you just gotta be careful with when you have a platform that massive is that you make a statement like, oh, hey, I like somebody. It's like, boom, next thing I get is a million people quick, real quick are gonna respond. I think he's just now realizing his reach

is so much bigger than he even anticipated. Like anything he says could be like turned into a movement. Oh, it's crazy. He's got a lot of influence and that right there just shows it. And but I think it's so funny. You got a guy that big with that much influence and power. And then you have the support someone, but then that person's supporters are like,

no, he's not pure enough. You're never gonna find somebody pure enough to support your guy. If you put people through that kind of scrutiny, it's going to be impossible. And that's why I think they're going to self-destruct, you know? I really do. It's going to be interesting to watch this all, like, unfold in front of our eyes. This election is going to be so ugly and gross.

What is it really start ramping up, Sal? Oh, right now. Starting to kick up. I will start right now. Yeah, Bernie is surging right now. He's getting up there with Biden for the Democrat, to be the nominee for the Democrat Party. Although I do not think the Democrats will allow,

that the mainstream, people in control of that party will allow Bernie to win that nomination. I do not think, they already fucked with them last month. Yeah, that's exactly. I don't think, and you know why? Because he's an outright socialist. He's got a lot of stuff that he, he supported, you know, Cuba going, you know, communist,

he's made some stuff, said some stuff in the past. That's very anti kind of American. And I don't think he has a chance to win, or at least that maybe that's their view. So I think that they'll shut him down somehow. They'll find a way to fuck him so that he can't compete in them Biden I my money's I think Biden's gonna win the nomination hundred percent I saw the the Bloomberg commercials during the

Hard yeah, yeah, he spent some money on the Super Bowl commercials, so he's he's trying to still fight is he even in it at all? I mean what's what's happened with it? They are allowing him at the next debate, which I think is funny because He's not pulling well. And yet he's allowed. So his money did something. He's just trying to buy his way up to the front. I think he did.

I think he definitely did buy himself up. And it's funny because he's the opposite of what they want to, what they kind of stand for. He's a billionaire, you know? My guy. Yeah. I don't know. Are they all?

Who's not a billionaire in that circle? I know. that's hilarious. It is funny. Or hundreds of millions at least. I told you, I told you that was a thing that when I saw the one little debate that I saw a democratic debate, it turned it into like just a mud-slinging thing over

whose, you know, whose less rich. It was a slug. Yeah. It was a little funny, dude. I'm less privileged. Things get funny when you see the parties try to beat each other over their base because the base is extreme. So like, when the Republicans are doing it, it's like, I'm more American than you.

I'm more Christian than you. I'm more, yeah, it's just funny to watch those two sides. Speaking of silliness, I belong to a lot of groups on Facebook. I've talked about this on the podcast. It's a phenomenal way to get information. People always ask me where I get my articles and studies. And a lot of them are in these groups. Different groups, I belong to economic ones.

I belong to, Did you see that commercial? For Facebook? Yes, I saw that. The specialty group was pretty rare. Facebook is promoting groups that you can go and belong to all these different groups. And I think they're brilliant.

Again, I love going on there because, like I belong to this neuroscience group, right? And on this group, in this group, people will post studies that are related to neuroscience. And then in the comments, the people debating typically are pretty smart about that subject. Some of them are even experts in the subject because that's why they belong to the group.

And I learn more because I can see them discussing and debating, right? So that's why I do this. And I almost never comment unless I wanna hash something out and wanna learn more, or I feel like I wanna see if my opinion stands the test of debate or whatever. So this guy posts this article in this neuroscience group, and it's this article on how the vegan diet may actually cause cognitive decline in some people.

So it's a neuroscience group. It's an article saying vegan diets may actually reduce cognitive performance. And in the article, they pull up really, there's really only one study that they referenced that they said was the best evidence they have. And it was a study done on children, I don't remember where they were. I wanna say it was in Africa.

And they fed one group of children, a vegan diet, and another group of children, a diet that included meat. And the group that included meat had consistently scored higher in cognitive performance. And then when they fed the kids who had the vegan diet meat, they saw their scores go up. So the whole article talks about lack of colon in the vegan diet, creatine, in the vegan diet, B12, and that kind of stuff, right?

So it's a cool article. So the guy posted and, did he get hammered by a couple of people? There were vegans in the group that went nuts. So they started attacking him because he posted an article with studies in psych, okay, well, let's talk about whatever. And he guessed that he's right to his character.

Oh, they were, and so I'm, you know, this is closer to my expertise. We're not talking neuroscience, we're talking diet, right? And so I'm like, I gotta say something. So I get on there and I start rattling back, like, well, here's the deal and diets can be quite individual. Next thing you know, man, I'm getting fucking, they are ripping me, dude.

Just vending, coming out. Oh, bad, you know, like, what's your expo, what are you doing? That's why I told them what I did. Oh, well, yeah, you make money off selling me. I'm I don't and here's the deal and we're going back and forth And it was just it went from science a group of people interested in science to a bunch of back and forth Slinging over diet over diet. It was create one lady's like oh well, you know You saying that eating meat is anti-inflammatory. I know you're already full of shit And I'm like well here's a couple studies showing

populations where it's anti-inflammatory to eat a keto diet or eat meat or whatever. And no, they don't want to hear that shit. I thought it was in a totally different group. I'll just show some studies while I'm in a good discussion. It's a smart group. No, it didn't. It won't be any of this.

They were coming after me. Yeah, right. Was this yesterday or what? This was yesterday. For like an hour and a half, I was going back and forth and I was like, oh shit, it's no different in this group, this is some of the other ones.

Anyway, so, but I'll tell you what, dude, if you want to learn about a subject and if you want to strengthen your opinion or test your opinion, go on, sign up for these groups and discuss what people try to obviously refrain from being a jerk because they'll kick you out and you'll learn more stuff in that than anywhere else. Now you got me doing that now. Are you following groups?

Yeah, I don't think I'm as active as you are. I still don't use the Facebook platform anywhere near as I do Instagram. I mean, none of them did I use. Only reason why I use Instagram more than anything else is because it's where we have the most interaction. So otherwise, I wouldn't even be on the platform. So it seems like it just sucks my day away. Oh, you know, I like Facebook more than Instagram,

specifically because of that, because I learn more from Facebook. So I was gonna join a Jedi Fencing Academy. Yeah, I don't know how much people learn there. Besides the fact that you guys are getting laid. Yeah. Oh, here's something that they posted in that battery. That I thought was really cool that I also commented on.

So somebody posted an article that showed that different forms of exercise have different effects on the brain, different neurological effects. So I'm gonna read some of the articles. It's pretty cool. So a new study shows for the first time that low and high exercise intensities Differential did affect the brain differently. So high intensity exercise versus low intensity exercise

Both have benefits for the brain, but both of them have different kinds of Benefits they discovered that low intensity exercise triggers brain networks involved in cognitive control or cognition control and Attention processing high intensity exercise activated networks involved involved in cognitive control or cognition control and attention processing, high intensity exercise activated network involved involved in effective emotion processing. So what does that mean, right? Cognitive control is the process by which goals or plans influence behavior. So this is executive control. So this process inhibits automatic responses and influences working memory. It supports flexible adaptive responses and complex goal directive thoughts.

So that's low intensity exercise. High intensity exercise, the emotional process, the ability of people to process stress and other extreme events and move past them. How cool is that? Now I observe this training clients where they would tell me that living, lifting heavy weights, which is considered high intensity exercise, made them feel more strong in their lives, like they can handle more stressful situations. This is also what makes the case for somebody who is training for athletic performance to

lean on this type of training more often than somebody who is just a typical person who's trying to be healthy and in shape. Like, it carries more weight while you might push an athlete to fail you're more often or do you hit type of training or do that because of the mental resiliency that they're going to get from that, which then applies to their sport. Right? How many times are you going to be in a game where you're fatigued, you're tired, you wanna quit. You gotta push. And you gotta push through that. It's not about what's healthiest for the body. It's not about what's gonna build the most muscle or give you the best athletic performance

so much as it is. What's gonna give you the mental resiliency to push through that. This is also what I see wrong with our space. Because we aspire to be like athletes so much and we see the way that they train and we think that, oh, I should train this way because so and so athlete works out this way.

Well, his goals are different and the reason why we train an athlete like that is different than somebody who's trying to get results in the gym. Well, the best athletes, I mean, the examples are the ones that stay calm in the most intensive situations and obviously to be able to train in a way are the ones that stay calm in the most intensive situations. And obviously to be able to train in a way

where you can maintain emotional balance through all that stuff is essential. But yeah, to your point, like your average person really doesn't need to take all that on as frequently as an athlete. Well, two things. One is that intensity is individual. So what's considered a high intensity for one person is low intensity for someone else.

And number two, I don't care what kind of exercise you do, it has to be applied appropriately. Because you're not going to get any benefit if you overdo any form of exercise. But if you do it appropriately, if you do it the right way, you apply it, the way it should be applied to your individual body, intense exercise, like resistance training, I think has more value in the modern life from a mental standpoint, because like we just saw in this study, the low intensity stuff, it's good for the executive functioning, like, oh, it gets me to think smoothly and all that stuff and think about things in the right way.

But what really are the challenges with modern life? It's handling everything. I got all this shit going on. How do I deal with the stressful thing? How do I move past this without killing myself with the anxiety and fear and all that stuff, which is growing in modern populations, resistance training trains the brain

to be able to process these things more effectively. And I used to get that feedback from clients all the time, all the time, well, they tell me, man, you know, it's like because I lift heavy with you, I don't get as stressed out with the kids or my deadlines at work don't freak me out, like they used to. Well, don't you feel part of that?

Like part of a problem is people just aren't doing hard enough shit, you know, like they're out there just like, you know, finding problems and everything and they're not really like pursuing things that really challenge them every day. And it puts things in perspective too, doesn't it? Like if you go out and you go, you do a 72 hour fast,

or you go do some kind of hard camping trip and then you come back, all of a sudden, you know, sitting in traffic doesn't seem as stressful. You know what I mean? It's like, that's not a big deal. Things are a little bit in perspective. So anyway, it's pretty interesting. Well, just into your point,

I think that it's just natural that we default to the easiest path always. I mean, that's, and as we evolve, we continue to make things easier for us. So we are, that's like, which is not a bad thing necessarily, but we forget that there's value and challenge. Well, there's a dark side to that. Well, I think that's also why, I mean, we made the case why things like OCR have exploded. People feel it. They need it. Yeah. And it's subconsciously. I doubt that even half of the people that sign up for those courses even actively know why they're drawn to it. They're drawn to it. They're drawn to it. They're drawn to it because it makes them

feel alive. They're missing that in their everyday life. And there's something about that when they go through it. So I would make the argument that probably a majority of those people don't even realize it. And I think we're going to see more and more of it because things are getting easier and easier for us. So it's only a matter of time before driving is of the past, you know, that the, I mean, that's like one of the toughest things you got to do. You don't have to think anymore. I do. It takes you where you want. Getting that point. Floater on. Well speaking of the brain, I made some other interesting observations. I, you know, you guys know I have my kids

where the Felix Gray daytime blue-locking glasses when they do homework. Cause they're doing everything in front of a screen now. It's always in front of a computer. So my son will literally be in front of his computer. If I'm not even counting school time, he'll be in front of his computer if I'm not even counting school time. He'll be in front of it for at least three or four hours every single day studying or doing homework.

My daughter will be on there for 45 minutes to an hour. So my son more so than my daughter, much more, right? So I have them where the glass is every single time and they spend one week at my house and one week at their mom's house, Left his glasses at his mom's house. But up until then, he'd been using him very consistently because he's always had them with him. Didn't have them with him, that's fine. Doing his homework and he's like, I can't focus as well.

He's taking more breaks. He has to get off the screen, come downstairs, is taking him longer to do his homework. Finally, his mom stopped by to bring my daughter something, brought the glasses, he put them on, and he's like, he tells him he goes, buh-bh-bh, he goes, I can concentrate better. And I think it's because, and he tells me, it's because his eyes and his head don't feel as fatigued

because it's, yes, less strange. So the irritability factor to that too. Like my oldest will have earned a certain amount of time where he can play on the phone and it plays like row blocks or whatever, because that's just one of his things. He's always honest. Like, could I please? It's like, if he's been active all day, he's been doing all this stuff and he's got his homework done. Anyway, so he's playing for like 20 minutes and then it times up.

And depending on whether or not he's wearing those glasses is completely stark. Like you could tell right away, like his behavior, but like it's like ripping off a band-aid and it's like, ah, like super angry if not. And then otherwise, like he's actually pretty cool about it. And I'm like, this is interesting. This clause brought to you by Organify.

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so often about how your full Ranger motion that you own is the best range of motion to train in but when you watch high-level athletes lifting weights Like if you watch basketball players doing you know, they'll do quarter squats. They'll do Trap bar deadlift from an elevated position. There's value in those because they're training specifically for a range of motion, they're going to be using the most power and the most performance in during their game.

Maximizing and generating power where they're most likely to do it in, that's not necessarily in the bottom position of a squat. That's right. Now, it's not to say they don't do full range of motion training, but when you're, that's not necessarily in the bottom position of a squat. That's right. And now it's not to say they don't do full range of motion training, but when you're at that level, partial rep training can be beneficial because you can specifically target a range of motion versus reward. That's right. That's right. Because it's less risky, right? It requires less stability. The other way I would use partial reps is, and what I mean by partial reps is not going through the full range of motion,

is when I'm training someone who's hyper-mobile. And I haven't had a lot of clients like this, but I have had a few where they're just, they don't lift weights, they come and hire me, their joints are lax, they have, you know, they're super hyper-flexible, and I don't push them as low as I can. I stop them short and have them create tension to try and make themselves stronger before we even attempt to go into the deeper ranges of motion, you know. This is something I feel like is being discussed on social media a lot right now. In fact, I was just, I was reading a tweet that Smitty just posted out.

I saw Eugene Tao talking about something the other day. DJ performance. I saw Shallow talking about something the other day. PGA performance. There's this, and it's a good question for us to address like where we stand on this conversation because I think that I don't want to draw a line in the sand of, you know, oh, we're, we are a team, astagrass squats and that's how everybody should be squawting.

And, you know, there's, there's going to be exceptions to the rule and there's going to be a major individual variance by everybody that you train. So the goal for me when training a client that doesn't have specific needs like an athlete, like an NBA basketball player, if I'm training that person, you're the 1% of the 1%. So I'm not talking. I'm talking about the general population. I'm training. How do I decide if I'm going to squat with them to just 90, a little bit below 90 or

ask to grass? And that is if they have the capability to go there. And a lot of people because they hear us talk about and promote deep squatting, assume that, oh, that means everybody should just go deep squat after listening to us talk about it. And the reality is some people haven't done the prerequisites to get to a really good deep squat.

Sure they can get there, but their mechanics are awful getting down there, and they're risking more by injuring themselves by doing that. So the end goal is to be able to do an asterisk squat if you're general pot. It doesn't mean that you should be doing one right away. It means that the goal is to be able to do one with really good form.

And if you are doing a really good squat down to 90 and then as you get deeper into 90, sure you can still do it, but form breaks down, you don't have any business doing it yet. Your goal then should be to work on mobilizing things like most likely the hips, thoracic mobility, ankle mobility, addressing the areas that you lack mobility in. And that's why the form doesn't look pretty at the bottom of the squat. You wanna pretty squat, if you're gonna ask the grass, you wanna have a pretty squat.

And so there's this big debate of, should you or should you not, between all these coaches and trainers that are out there, and the reality is that everybody should try and work towards taking a joint through its fullest range of motion. That is what's going to benefit us the most long term. Now, as coaches and trainers, I have to assess somebody

and decide, are they ready for that full range of motion right now? And when I assess them, some people are a lot of people are not. That doesn't mean that I want it to justify them doing partial reps or not going through full range of motion because they can't right now. It's okay, we can't do it safely yet right now.

My goal now is to give you the tools to work towards that. Yeah, because I think you need to specify like what that means when you say, we wanna use the fullest range possible or to their capacity, that doesn't mean that, okay, if I can get to the bottom of a squat, then that means I do a full range of motion squat.

So that's not what we mean. There's a lot of people listening, my state of themselves, oh cool, let me just go and see how low I can go. And then, oh, that means that's the bottom of my squat. No, when we say capacity, what we mean is, use the fullest range of motion that you have complete control over,

not the fullest range of motion period. So most people can't don't have full control and stability in perfect form all the way down. Most people breaks down once they get to a certain point. Then the goal is to increase that range of motion with control which takes time, which takes mobility work, which takes correctional exercise work. That's the goal.

Now, what do the studies show? The studies show that if you want to gain the most, if you want to gain the widest spectrum of strength and you want to build more muscle or more muscle effectively, full range is superior to partial range. All things being equal. In other words, full range with good control versus partial ranges with good control. In fact, years ago, and I want to say it was in the 90s, there was this bodybuilding book that came out, and I can't remember the name of it.

It had Paul De Mayo on the cover, who's a late bodybuilder called the Quadsilla back in the day. And the goal, the book was selling partial rep training. And this theory was, hey, full range of motion is good, but partial rep training is better because you can use so much more weight. So it's like a full range of motion squat with 250 pounds is better than a 250 pound partial rep squat. But what you want to do is overload the partial rep,

then you're using 400 pounds, and because of all that overload that's on the muscle, you're gonna build more muscle. Okay, that book was published, a lot of people bought it, a lot of people tested it, and what they found was, it actually doesn't work at all. Full range of motion is superior, even with lighter loads for building more muscle.

And again, that wide spectrum, wide ranging type of strength. And again, when we're talking about the average person, I'm trying to prepare them to be strong in the most full ways possible. We're not specifically training for a sport. I'm not trying to get you to be the best at one particular thing.

I'm trying to get you really good generally because that's the best for longevity. There's so many individual variances that you need to consider. And I mean, when talking about athletes in general, for me, they build compensations. That's like really what an athlete does is build these patterns and honing

and fashion these patterns to get better and better at these very specific movements that they apply to their sport. And a lot of times you try and train to have carry over for that for general strength and for power output. But in terms of the actual mechanics and power output, there are more advantageous ranges to work with. That's why you will see maybe some shortened levered squats or shortened angular movements

that might actually have more benefits of that specific athlete. Well, I think when we're talking about things like partial reps, I think that this reminds me of Eugene Towspost that I wanted to comment on about the leg press. And what I love about Eugene is there's a lot of things that he says that I think is counter to a message that we tend to present on the podcast.

Yet when he presents the information, the application behind how he presents it matters so much. For example, he was making the case like, how valuable the leg presses. But when he's talking about how he utilizes it towards the end of a workout after he's done, heavy compound lifting and his muscles are fatigued, it allows him to push without that the risk of hurting himself, doing something like a more challenging exercise, like a squat or something else that's more complex. And so, and here we are guys who talk about,

oh, the leg press is terrible. Wow, yeah, for the most part, for the average person who hasn't even learned how to squat very well, a less risky way to build volume in your workout. Exactly, and that was his case that he's making. And I can agree with that, even though we're the same guys that will turn around and say like, uh, leg pressing for most people,

you should spend most of your time learning how to, just because we know how long it takes to learn how to squat really well, the benefits that you'll get just from working towards that. And the average person, are you really consistent, are you even consistent long enough to be great at squatting and great at everything else in the gym? No, so yeah, I understand where he's coming from and I also understand where we're coming

around. I think that's important that people always are careful about when they get into questions like this and they want to divide the fitness space up and, oh, these people are pro, this, these people are anti that. Listen, everything that we've ever heard of of like different training tools, there's a place for it. There's a place for training training tools. There's a place for it. There's a place for training to failure. There's a place for a lay, there's a place for a Smith machine.

There's a place for a leg press. When you hear us talk about these topics on this show, I'm always thinking about GP. I'm always thinking of the general population, the people that I saw day in and day out for two decades and what the information that I provide is I'm trying to give them the most value as possible. I am not trying to and long-term benefits. Right.

I am not trying to make an argument with some other very intelligent person in our space and say, he's wrong, I'm right or she's wrong, I'm right. I don't give a shit about that. I don't give a shit about drawing a line in the sand about modalities and who I'm right or she's wrong, I'm right. I don't give a shit about that. I don't give a shit about drawing a line in the sand about modalities and who I'm trying to think of what I've been training my entire career. And I've got a fucking ton of people to pull from as examples of when you teach this,

this is what normally happens. And I care about helping the majority, not the small one percent of people that might find value. It's like debating the performance benefits of the bathing suit that you wear when you go swimming, when you're talking to a bunch of people who aren't swimming, need to learn how to swim or not Olympic level swimmer. Right, great point.

It makes no sense. It doesn't make any sense to debate that because why? What's that going to do for you? It's not going to help you. So partial rep training, aside from correctional purposes, there's not a ton of value for the average person, for athletes at super high levels. There's a lot of potential value.

Now what about single joint movements, like in comparison to compound movements? For partial repetitions. From a correctional exercise standpoint, I can see potential benefit. But partial, I mean, potential benefit, but you know, partial rep move I mean partial on a single joint single joint movements typically you can use a fuller range emotion with them And you can get a spread

Well, as an interruptor I would say well a bodybuilder chasing the pump if you're programming well and you're in a high-perturgy phase and all your Desired outcome is to just get a massive pump. Partial reps will do that. It gets the similar benefits as like blood occlusion. So there is a person in a category where in a time, we're okay, that can make sense. Have I ever done a, you know, small pumping bicep curls or tricep pushdowns? Because that's what I'm looking for right there.

I already lifted the heavy weight before. Now I'm trying to do is to pump as much blood as I possibly can in this muscle, feel that burn, and then I'm out of there because I'm looking for cycloplasmic hypertrophy. That's the benefit I want. But again, to the point we're trying to make for the average person,

you know, very short-term benefit. Yeah, and little, and very little. Very, very little splitting hair type of argument. Most people should be sticking to the basics, getting better at the basics, trying to break down why they can't do the basics to the fullest range of motion, working towards that. Those things are going to still build tons of muscle for you, tons of benefit, tons of body fat you're going to burn because of that. And when you think of longevity, that wins for sure.

Next question is from Chase Mancia. One, if my diet isn't super dialed in, for example, not getting enough protein, it feels like the gym isn't worth it. Should I still make a point to go? Yeah, totally. You should definitely always worth it. Yeah, that's the all or nothing mentality which prevents more people from not doing anything

than I can think of. I used to do this though. I mean, I have to admit this. This was my MO as even as a trainer. I used to have this attitude of like, if I'm not dialed nutritionally, then a lot of that came from, because I knew how quick I could change my physique

when I dialed everything in. If my nutrition was on point, I was training really well. I could really alter my physique. And so I kind of had this attitude of all or nothing, either I'm in it all the way, and if I'm not, then I'm doing other things. And for me, it was okay.

I was managing my quote unquote health because if I wasn't training, I was playing basketball. I was snowboarding, I was wakeboarding. I'm like, I'm active. I was active. And so I just wasn't focused on building my aesthetics. And so I would justify this diet's whack. I'm not lifting weights right now.

I don't care because I'm not really gonna build the maximum amount of muscle. I'm not gonna sculpt my physique the way I want. I'm playing sports. I'm doing these things. And so now that I'm older, it's totally different. I have the complete opposite approach that something is better than nothing always.

And sometimes even if my diet is whack, just coming in and getting a good squat session in and knowing like the benefits of keeping my hips strong and mobile, working on the mobility work that I'm trying to do, keep practicing that movement, that is that technical and trying to improve it. There's so many other benefits other than am I building the most amount of muscle possible because my diet is or is not

in check. Yeah, it's like, I mean, you can think about it a couple different ways. One way is, okay, if my diet's bad, not exercising is making everything worse. So I'm just making a bad situation much worse by now not being active. The second way you can look at it is this, look, when you exercise appropriately, you don't have to change your diet at all. You're still sending a signal that says build muscle. You're still positively influencing your metabolism

and your hormones and your health just by working out. Now, of course, it's ideal to have a great diet with a great exercise plan. Of course, that's ideal. But a great diet with a great exercise plan. Of course that's ideal. But not doing one does not completely negate the benefits of the other. It's their best together, but they're also good alone. That's the bottom one.

I'll tell you what, the vast majority of my clients that I trained towards the back half of my career when I became a really, really effective trainer were just like this for a long time. Well, they would come see me, they would train with me two or three days a week. That's what you had to work with. And they didn't fix their diets,

because the diet was the hardest part, it always is. And I didn't hammer them like I did early on, because I knew it was a slow process. So I'd be training people for a year, two years, three years without them dialing and dialing at all, all we're doing is exercising. And here's what happened during that two-year period of me working them out. That's stronger, healthier, hormones balance.

Yeah, they can move better, they felt better. And all of that actually contributes significantly to then starting to eat better later on. So then little by little, they naturally wanted to change their diet because they just felt better from the exercise and all of them became permanent with their approach to exercise and nutrition. This attitude of if I'm not doing if I'm not doing one I'm not doing the other one is the all-or-nothing approach and it's all that's literally what your whole routine looks like It's either all or nothing. Yeah, whichever one comes naturally easy that that's a healthy habit that you're already doing I mean keep going with that.

I've actually met, one of my clients was really, you know, dialed in nutritionally, but just was not into the movement side of it. And that was like, I'm like, great, like let's keep like, fashioning in on that and we'll keep building like, very slowly, and get you comfortable with, you know, because wasn't very familiar with the fact that,

you know, there was a burn element to it. You know, there was these other components like she wasn't very familiar with, but, you know, again, like, you don't want to squash any momentum going in the right direction, I think. No, no, and it just reminds me too, and I would train salespeople back in the day, and they'd say things to me like,

well, what's the use if I go out and talk to those people over there, they don't look like they're interested or I don't know super well, versed yet or whatever. And the thing that I would say to them is, you going out and talking to people is, the percentage that you'll succeed is much higher than you not doing anything. You sitting here, it's 100%, you're not gonna get

any new sales or new leads. You're going out there, even if you suck, and most of the people you talk to you are not interested, it's more than zero. Your increase is more than zero. So if everything's shitty and you're exercising, it's better than if you weren't. So definitely do something.

And in fact, that's the long-term approach to health and fitness. The long-term approach that is successful, that I've always seen to be far more successful, is taking exactly that type of an approach. Something is better than nothing. The burden, the hand, better than two in the bush. Boom.

Yeah. Old school. Next question is from Aaron O'Donoho Davis. What exercise or exercises would you recommend if the back squat is not an option? I love lunges. Lunges and all the varieties. I would say,

I'm carrying split squats. Oh yeah, for sure. I would say the lunge is in the varieties, the from versions of lunges. Oh it's fantastic exercise. Oh it's right up there with the squat. Well, it really is a single leg squat. It's it, right?

The front leg is doing the same thing it would do in a normal squat. It's just different because you split your stance. Maybe it's easier on the back for you. It was an exercise that I had people do before I'd have them learn how to squat. So when I get older clients or whatever, I'd have them hold on to something for balance

and I'd put like thick pads down so that they didn't have the knee so low and I'd tell them knee on the pad standup and I was just teaching them had a lunge and that's the way I got them to be able to do a squat. You can even make the argument that functionally speaking lunges are superior to a squat. I've heard people make that argument and it's pretty comfortable. I've heard the argument and I've also like,

a bit like in the beginning when I have somebody for the first time, I tend to lean more towards lunges than I do in actual squat. And reason being is there's just a lot of stability and there's a lot of work like in a split stance where I feel there's so much value to that to where if we can hone in on the mechanics of a lunge first and get the hips and the knees and everything in the

right position and then build the strength and stability there at the same time and then apply that now to both feet. I feel like a lot of times I've had a better response than going into a squat. Oh yeah, it's the second, I would say I build muscle. I build almost as much muscle doing lunge type movements as I do with back squats. It's right up there near the top. So if you can't do a back squat for whatever reason, you're not missing a lot by doing the split stance exercise,

which I think are perfect. Yeah, I do want to say though, too. Or we're giving, I think, good generic advice. The real question would be like, why? Right, right, right. Yeah, why can't you back squat? And then based off of what that why is, would really dictate what other exercises I would choose

should do otherwise, right? So we are giving very generic advice right now when someone just says, can't, you know, barbell backsquats on it. Is it not an option? Because there's not a barbell in the gym. Is it not an option? Because I can't, you know, barbell backsquats on it. Is it not an option? Because there's not a barbell in the gym. Is it not an option? Because you've got you look,

yeah, you've got back pain. Like I would want, I would want to know more as a trainer slash coach. But if we were just, let's pretend that we just can't have that exercise and we have to try and, you know, build the best programming without it. 100% lunges, Bulgarian split squat,

goblet squat would be an incredible exercise also. I like that because of how deep you can get for most people. Yeah, you might be able to do a front squat. I've worked with clients where the back squat wasn't working for them, and we were working towards getting better at a back squat. But they could do a front squat. I put a barbell across their shoulders

and it was an issue. And the front squat is great. Right, and that's why the Y matters, right? Somebody can't do a back squat potentially because they have horrible, thoracic, and shoulder mobility and they just can't get the, hold the bar in that position so they end up rounding forward

and it hurts their little back. So I mean, if I saw all that, there's definitely different advices that I give to whoever, or whatever reasons why you can't do it. But generically speaking, I think Bulgarian splits, walking lunges, reverse lunge, those things. Step ups are good too. Step ups on a box are really good.

Absolutely. They require a little more balance. So that point too, like if it's a shoulder wrist mobility issue, whatever it is with the upper back, you know, maybe searchers are gonna be an option for you too. We're having a lower position. So yeah, there's ways around it, I think. It depends on what the limitations are.

Next question is from Konichiwa. What is the difference between reverse dieting and bulking? How long can you stay in a calorie surplus before you get efficient with calories and add on body fat? All right, so let's let's I'll hold off the second part of this question and just answer the first one first Which is the difference between reverse dieting and bulking the difference is the are the is the goal? Okay, so both of them you are working with a calorie surplus

But really with the reverse diet what you're trying to do is you're trying to back out of a low calorie diet situation, and you're trying to back out gracefully. You're trying to do it in a way to where you don't have this crash weight gain that can happen from an extreme diet. So you see reverse dieting used most often with like physique competitors, bodybuilders, bikini competitors who will get really, really, really shredded for an event. And that usually means that they're towards the end of their cut or whatever. Their calories are as low as they're going to get, oftentimes very low. Their activity is through the roof, they're doing lots of cardio, lots of working out.

So to paint the scenario, let's say this female goes into a contest eating 1200 calories a day, or maybe even a little less, she's doing an hour of cardio every day plus working out. She does the contest, she does really well. What you don't want to do is go, boom, I'm off the diet, I'm going to eat whatever I want and I'm going to just not do as much cardio because that will cause really rapid weight gain. It may actually add fat cells to your body, isn't very healthy. So reverse dieting is rather than just going out of that, is to slowly increase your calories and slowly reduce your cardiovascular activity. It's a healthy way of coming out of that type of situation.

The other example that too would actually be the client who comes to me and he or she is 300 pounds. They have yo-yo dieted their whole life. And I have them track their food. Like I do everybody when we first start and just eat what you normally and then they provide their diet to me and they're eating 1100 calories and they're 300 pounds.

And that is another example of where we would take a reverse diet type of an approach where we are slowly trying to add calories back in the diet and get their body used to that without putting on any excess body fat, which is similar to bulking. I think it's really how quote unquote bulking should be done. I mean, bulking is kind of an old term that we've used for a long time for increasing calories. And what's happened is that we've turned it in. What most people turn it into is what they call like a dirty bulk where it's, okay, I'm trying to gain weight right now. So, you know, the, uh, I can't have this is out the window. It doesn't exist anymore. I can have whatever I want, right? I can eat whatever calories I want because I'm trying to put size on. Um, but we recommend

against that, right? I think that's, uh, creates a bad relationship with food. I think most people that you see that bulk like this put on as much or more body fat than they actually do muscle and then when they decide to lean back down, they just go right back to the same starting point or worse than they were in before. So I think it's the old way of putting mass in size on that I think is slowly dying. We are so happy. Yeah, you want to increase your calories if you're trying to build muscle. You don't need to increase them as much as you think. And then just monitor, monitor how you're doing.

Now the second part about how long can you stay in a calorie surplus before your body starts to add body fat? Well, that's very different from person to person. The only way to know when it's time to stop is to monitor, monitor yourself, slowly add. With some people I would add 50 to 100 calories per day per week. So this week, we went from 1200 calories to 1300 calories

and we'll watch the scale, watch the body fat calipers, how do you feel? Okay, everything looks good. Let's add a little bit more. You want to kind of come to terms with the fact that you will gain some weight. That's okay, especially if you're coming out of a very, very low calorie situation.

The idea of those for that weight to be muscle, so hopefully body fat percentage doesn't go up too much. And you keep doing that approach until you start to notice diminishing gains, until you start to notice I'm gaining more body fat than I am muscle, then you can get back out of that. Sometimes doing a shortcut will get your body right in the right state to go back to the higher calorie.

And this is a hard thing, I think, for people to grasp. Even somebody who's been training for a really long time, I don't know if I told you guys this, or I think I told you, Sal, that I was helping our good friend, Larry's ex-wife, right now, get in shape. And she's somebody who's very familiar to the weight room and training and has kept herself in pretty good shape, most of her life and even where her starting point is,

she's not like way out of shape or anything. But I'm trying to get her to approach it differently as she's training right now. And one of the things that we're talking about is, you know, I want to get her calories up. For somebody who is as active, she steps more than 10,000 steps a day. She's got a decent amount of lean body mass.

She's an active fit person as it is, but she was only eating like 14, 1500 calories when I first kind of assessed her diet and also doing cardio. So, I've eliminated all cardio completely and we've been, you know, she's running maps in a ballac right now and I've got her slowly increasing her calories and I, every time we communicate I'm always constantly saying, okay, this is, you're doing great here, you're

doing great there, add more here, a little bit more of this. No cardio, no cardio, and she asked me their day, like, when are we gonna be able to do cardio? And I said, well, before we even introduce cardio, or even think about restricting calories, my goal is to get you up to, you know, in 2000 plus mid 2000s is where I'd like to be calorie wise before I come the other way. And I go, right now we're in a really good place.

We've eliminated cardio, You are stepping the same as you were before. We are now up to 1800 to 2000 calories a day and her weight's like holding. So what I, and I see her food that she's making good choices. She's sitting protein intake. She's getting adequate fiber. Diet looks really good. And we're increasing calories.

We're doing no cardio. And yet her weight is holding the same. Now what I know is that that's a real mental fuck for most people because we want to see if I'm on the bulk, I want to see scale going up like crazy. If I'm on the cut, I want to see scale going down, but really if there's good programming, if you're training correctly and you're eating well, balance and you're hitting your macro targets and you want and you're being able to increase calories and you're hitting your macro targets and you want, and you're being able to increase calories and the scale is staying the same.

I know good things are happening. I know she's getting stronger. That's the response that I'm getting from her or dead lifters going up or squat is going up, but the scale is not going up, but their calories are going up. So I know that there's probably a beautiful exchange happening right now.

We're probably losing a pound to a pound and a half of Body fat we're gaining somewhere between a half a pound to a pound of muscle and it's you know The rest is probably water going in and out. So we have a beautiful place to be But it's such a hard place for people to be comfortable and okay with because we always want to see these quick results And that's what I find myself coaching the most to is like, listen, if you're eating well and by well hitting your macro targets, your protein intake, like you're supposed to and making good food, whole food choices and you're following like a maps program and your scale is staying the same, you're in a really good place.

Oh, it's amazing. You're in an amazing place. That's amazing. And we forget the mental component too. One of the main reasons, in my opinion, the slow approach is better, is the way you adapt to it mentally. Going from diet to bulk in extreme ways is a fantastic way to get you to binge, develop a bad relationship with food. There are very rarely do, are we able to change our behaviors in such radical ways and do it

in a healthy way? Typically, it's slow, kind of step approach, getting yourself used to things. So, the slow approach also works mentally as well. And with that, go to mindpumpfree.com and download all of our resources, guides, and books. They're all absolutely free. You can also find the three of us on Instagram. You can find Justin at Mind Pump Justin. You can find Adam at Mind Pump Adam and you can find me at Mind Pump Sal. Thank you for listening to Mind Pump.

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