Mind Pump: Raw Fitness Truth - 1223: The Best Exercises to Build Your Abs, How to Hip Hinge, What Shoes to Wear When Lifting & MORE

Episode Date: February 7, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best exercises to build abs out, cues that can help a client who can’t hip hinge, thoughts on lifting heavy during a cutting phase, and the importance of the type of shoes you wear when lifting. Adam’s favorite unpopular post on Instagram.  Tim Kennedy’s post on the Super Bowl Halftime Show. (5:28) Layne Norton’s Biggest Loser post. (17:45) Justin’s Improv class updates + the art of communication. (27:27) Sal’s Tesla prediction coming to life. (38:17) Facebook taking a huge dive. (40:05) The Uber of parking spaces has Adam’s attention. (42:04) Creatine may add years to your life. (44:13) How to boost ATP production through red light therapy. (48:00) #Quah question #1 – What are the best exercises to build abs out? I’ve tried hanging leg raises, but I can’t seem to get my abs out more. (52:23) #Quah question #2 – What are some cues that can help a client who can’t hip hinge and keep their back flat? (1:00:08) #Quah question #3 - Thoughts on lifting heavy during a cutting phase? (1:04:45) #Quah question #4 – How important are the type of shoes you wear when lifting? What effect do flat soles, arch support, elevated heels, etc. have? (1:09:45) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Tesla Stock Jumped 20%. It Makes No Sense. Facebook hits 2.5B users in Q4 but shares sink from slow profits Parkd A review of creatine supplementation in age-related diseases: more than a supplement for athletes Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Visit Joovv for an exclusive offer for Mind Pump listeners! 72 Hour FLASH SALE! No BS 6-Pack Abs ½ off!  **Code “ABS50” at checkout** The Only Ab Workout You Need To Do! (QUICK AND EFFECTIVE!) - Mind Pump TV The (2) BEST Ab Exercises You’re NOT Doing Properly (STRONG CORE) | MIND PUMP TV Best CORE Exercise You've Never Tried! (1 of 3) | MIND PUMP TV How To Hip Hinge Properly (Fix THIS!) - Mind Pump TV Groove in a Proper Hip Hinge- Good Mornings with Stick Mobility Session – Mind Pump TV How To Improve Your Squat Depth - FREE Squat Like A Pro Guide – Mind Pump TV How to Perform a 90/90 Hip Stretch (HIP FLEXOR STRETCH) - Mind Pump TV Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen - Book by Christopher McDougall Mind Pump Free Resources People Mentioned Tim Kennedy (@timkennedymma)  Instagram Layne Norton, PhD (@biolayne)  Instagram Steve Cook (@stevecook)  Instagram Paige Hathaway (@paigehathaway)  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, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, we answer fitness questions asked by listeners like you. Now, in the beginning of the episode, we do a lot of fun conversation. We mention a few things about our lives. We talk about current events, talk about studies. Here's what went on in this episode of Mind Pump.

We start off with what? We start off with what? Thank you, Jess. Yeah. Here's, we started out by talking about Tim Kennedy's post. He did a whole post on the halftime show of the Super Bowl. During that period of conversation, my microphone broke. So you get to hear Doug fixing

my mic. You and all flaccidons. Good times. Then I talked about Lane, Norton, and his biggest loser post, so we went into that show. Then we talked about Justin's improv class the other night and why he got reprimanded.

Yes, and. Always getting in trouble. Then we talked about Tesla. Tesla, if you've been listening to Mind Pump now for a little while, you know how I've been harping on these guys to train and invest in Tesla. Of course, they don't listen to me. And now Tesla just tripled their value, dang it. Wow.

Then we talked about Facebook and their value. We mentioned a new company called Park, which is kind of interesting. We talked about a special guy's birthday today. It's kind of cool. Your special sales. It's you. It's my birthday.

Yeah. Then I talked about Craya Teen and how it may actually add years to your life. So you may have heard of Craya Teen as it applies to building muscle, burning body fat through the indirect process of speeding up the metabolism, but Craya Teen has some health benefits as well. Now you may be wondering, where do I get a good source of Craya Teen? One of our favorite companies, Legion sells a phenomenal, creating product called Recharge, and we have a discount for you, not just for Recharge, but for all of the Legion products. Here's

what you do. Go to buy legion.com. That's B-U-Y-L-E-G-I-O-N. com forward slash mind pump and use the code mind pump at checkout for 20% off your total order. Now, if you're already a member of Legion, you'll get double rewards points for using that discount code. So everybody gets hooked up. Then they talked about red light therapy and how they that may boost ATP production in the cells. The ATP is the main source of energy of the body. Having more ATP means you're younger, stronger, burn more body fat, you can regrow hair through more ATP production. ATP is dynamite.

No joke. And red light therapies are a great way to do this. Now our favorite company that makes red light panels that you can use at home is Juve. Juve is high quality. These red light panels are very effective. Don't buy the crappy ones that you get from other companies. They simply don't work. They'll burn you. You want to go with a company that is legit like Juve. Now of course we have a hook up for you through them as well. Just go to juve.com. That's J-O-O-V-v.com-forestation-mind pump.

And you'll get a free maps prime program with a purchase of $500 or more. And we hooked you up with free shipping. Then we got into answering the fitness questions. The first question, this person says, hey, look, what are the best exercises to build out the abs? So yes, you can build the muscles of the abs. And if you do this, they become

more visible even at higher body fat percentages. So we talk all about that in that part of the episode. The next question, this person says, Hey, what are some cues that can help a client who can't hip hinge? Hip hinging is when you bend at the hips, it's an important movement for dead lifts, rows, and other exercises where you're bending over towards the floor. So we talk about the techniques around that. The next question, this person says, hey, should I lift heavy while I'm cutting,

while my calories are low? Does that make any sense? We think it does make sense and we explain why in that part of the episode and the final question. This person wants to know what we think about different types of shoes for lifting. So you have squat shoes with elevated heels, arch support flat shoes.

You have the five finger toe shoes. If you work out like Justin, use the lettuce. So we talk all about the value of the footwear that you wear, what it does for your lifts and what it doesn't do. Also, we did talk about app training in this episode, which made us think about something. We wanna hook you guys up.

We have a program specifically for app training, specifically, to help you build the muscles of your abs. It's called the no BS six pack formula. It is literally a workout designed to help people get a six pack. We're going to give it to you for 50% off for the next 72 hours as a flash sale as of the dropping of this episode. So the sale will end February 9th. It's 50% off. Here's how you get that program. Go to no BS six pack. So it's no-O-B-S, the number six, P-A-C-K, dot com, and use the code, abs50, that's A-B-S, five zero, no space for the discount. Also, all month long, maps split is 50% off. To get that discount, go to mapssplit.com, M-A-P-S,

S-P-L-I-T, dot com, and use the code, split50, S-P-L-I-Tit. Five zero no space for that discount. Did it? Did it? I'm gonna start today's podcast with Adam's favorite unpopular post on Instagram. Hey, it's Adam's favorite unpopular post time. Here we go.

Bip, bip, bip, bip, bip, bip, bip, bip, bip, bip, bip. See if we had this thing, we could have like a little, you know, Doug could do some sound effects for that. We can make it a thing. Yeah. No, I'm gonna. So first one, first one up is Tim Kennedy's post. I saw Sal, you commented on it already. And it's highlights the point that that I thought you were making. I thought he articulated the point really well. So he's got a picture of Shakira and J.Lo and one of them, she's on the pole,

spinning around the other one, she's like spreading her legs out on the ground. Yeah, just classy pictures. Yeah, yeah. And he says, and Tim's got, I love Tim Kennedy, by the way. Eventually we'll have him on the show. I know he's a super busy guy, but I love the stuff that he posts and talks about.

And he's like a real world badass. If you're not following him, a good person to follow. As a father of three daughters, yesterday's half time Super Bowl performance, scratched a nerve, the nerve of hypocrisy. I don't want my daughters to be ejectify, but I also want them to feel free to be able to do whatever they want to

To include being sexy in an era of the me to movement How can we stand by and not take pause at a stripper pole being in a living room of a nearly every American household and not consider the Consequence? I'm not saying Shakira and Jennifer Lopez did not look beautiful. They did I'm not saying they don't have the right to dress anyway. they want, they do. And I'll fight that way. We'll always have the right. I'm not saying that they were not great entertainers, which they are. I'm just questioning the impact that it has on a young woman and men in our country. And yet again, the shifting of our morals, behavior and actions is what demands respect. If you want to be respected, behave in a way that deserves it. Otherwise, don't try to

demand it. I thought those are a really powerful post and articulated the point that Sal was trying to make on the podcast the other day. I mean, I don't have daughters. I know you don't have daughters, but I know Sal does. I think, yeah, I think that's why I was a little bit less sensitive to that Mainly because it yeah, I could see that point. I could see where he's coming from with that like completely I totally respect that I just For me is like watching as a as a just a casual Onlooker what's wrong with your mother? They look at what's wrong with your micro I tried to fix it while listening's it broke well first of all

Bend it in robo bend it at the elbow. No, no, no, it's broke Well, it's broke the whole thing is Pro it went total limp you went on limp dick on us Wow We were we were on a roll there for a second. Yeah I don't know if this is an omen, you know, I turned 41 today and my mic went limp. Hey, you know what I'm saying?

You know, things just happen when you're older. What does it feel like to be almost 50, man? Oh man, it's a, hold on, I want to comment on it. Yeah. I'm not going to get it. I mean, just do it, hold on there. I'm trying to set you up, that line. You might have all flaccid on us over here.

What is up with our intros lately? We can't get this right where we just like, that's the thing once we get set. That's yet, you know, in a perfect, in a perfect way, maybe we need to hire somebody who has everything all set up before any of us walk in the studio. So we don't have to worry about, bands have that.

You know that, right? Yeah, they got roadies. How much fucking bigger do we need to get? We need a roadie? Do that really? I mean I've always wanted smoke machine five minutes. We've been here for fucking two hours light Oh, you know, I mean here fucking if you're digging. Yeah, why don't you just switch my try here? Yeah, the switch out Oh, my god, you know what you know, just we don't even know we don't even need cell. Yeah Keep going could you share a study today for us just a yeah You know what? We don't even need Sal. Yeah, we need Sal. We just keep going.

We need Sal. Could you share a study today for us, Justin? Yeah, just an easy answer. Yeah, just an easy answer. I've been worried about Sal. He's like eating all these ants lately. You know, there's been studies lately that show. We're going to get to that.

I'm going to talk about tempannity. You can't drop that. Leave it. You can't leave it. We'll let you when your mic works. We'll let you circle back and we're on to that. So until now, Justin and I are that leave a mandible. You can't leave it. We'll let you when your Mike works We'll let you circle back around to that. So until now Justin. I are gonna have Oh, I'm just stay out. Yeah, I mean you could talk you just got to do what you're doing right now I think you're fine. I mean it's there's nothing wrong with letting people know that shit happens

Like this is fun. Yeah, this is like how wild we get yeah, we're not gonna let Doug edit this out either He always likes to edit all this stuff out. This is real life right here., oh my god. He just took the entire thing off. Just fuck it throw in the trash New Mike right now. This is how we roll. Oh, man. Don't forget that thing's gonna be super loud cuz Sal's voice too So it's gonna be It's ready set go but Hello, hello. Yeah, hey, we're back. Oh but, hello. Yeah.

Hey, we're back. Let's make sure this thing's tight so it doesn't fall. Yeah, get it tight, that. Yeah. Yeah. You know what it is? Squeezer. I know what happened.

What? I know exactly what happened. It's my fault. You guys know how I've been doing all those, those forearm trigger sessions in here with the gripper. Here we go. Hey, listen, this is just science. I don't understand, you know,

it's, you can't get a little lab here. It's no science happening. So what happened is, normally I have a grip like a, like if I was an animal, it would be like a, what's that animal that flies down a grabs goats? It's like the big eagle looking thing. And a desert. An eagle.

Yeah, it's like, right? Super strong. Yeah. The new in trigger sessions. I went to tighten my mic arm and I literally stripped the bolt. I broke it. Something that's supposed to be impossible, I actually did on accident.

Anyway, I'm back, here we are. So what did you think? It's so powerful. What did you think of it? Tim Kennedy's post. I, well, okay, so my comment was this. Anytime we see something in media, anytime we see a product or products or category products that we don't like, anytime we see stores

that were just like, why does this exist? This is terrible. We have to take a look in the mirror because it's really just a reflection of the consumer. So JLo and Shakira going on stage. Do you believe that with media? I don't know if I fully agree with that. I think so, 100%. I think if they weren't getting attention and money for that, they would stop.

They would stop. If Shakira and JLo did that and everybody was like, this sucks, I'm not gonna watch this. But I mean, if they never done that though, they've done it the whole crazy. Oh my God, remember, share in 1989, walking out and like, what looked like a reverse G string? And she was.

Well, that's basically what like Jennifer Lopez is wearing. It's like almost like an homage that it looked like. It looked like the same outfit. It did, it's just a reflection on us. That doesn't mean I like it. What would it, what would it, I still am upset about it because what the message is, a woman's value is number one values or sex appeal.

That's the message my daughter will get. If I was a girl, so that's what I did, I'm watching it. My daughter's watching the game with us, so we're watching the halftime show. And I'm forced to see it through her eyes because she's my daughter. So I'm looking at her and her cousins with her too,

who's a first grader. So my daughter's a fourth grader, her cousins are first grade, both girls. They're both watching it, just glued to the TV, could care less about the game, half-time show comes on. They're watching it, and I'm thinking at that age, at that young of an age, what are they getting from this?

And what they're getting from it is, oh, this is what women, this is their value. It's not the performance, it wasn't the singing, it was the, you know, let's be as sexy as possible all the time. And unfortunately, that's what media reflects. You don't see a lot of, you know, you don't see a lot of older wise women being portrayed in media.

Very rare, it's older women who look how young she looks and how hot she is. And there's nothing wrong with that. I don't wanna demon demonize sex cells. Totally. And we're always going to tune into a car rack or accidents. I just think that's, and you have to understand too, that I don't know, dude, Hollywood is going to project

their message or what they want regardless of the consumer. Yeah. You know what I'm saying? Sometimes they're going to portray or put out the information, whatever information they want regardless of the consumer. Yeah. Well, sometimes they're gonna portray or put out the information, whatever information they wanna put out regardless of you're, we're not buying, no one was buying anything watching the Super Bowl come at them.

Well, they're definitely buying attention and views. Sure. And they will. Look, Hollywood 100% will change their message if they don't make any money. They would have nothing to drive their message with if people didn't buy tickets and pay for that shit. And so it's us. It's, it's were the ones, I'm not saying specifically us in this room, but it's the consumer.

Sure, us too. I mean, pornography is like the number one visited website in the world. All the websites, 100%. Right. I mean, and so sex sells. It sells attention. And regardless of the message it's sending or not, the end All the websites, 100%. Right, I mean, and so sex sells. It sells attention. And regardless of the message it's sending or not, the end of the day,

it'll get the most eyes than anything else. So that's a tough one to tackle. Right? It's interesting to me because I do see this pop up mainly with the Super Bowl because I think it is like everybody's watching it. At that point, it's like a family event. It's a family thing. Yeah, so I think that is like everybody's watching it. You know, at that point, it's like a family event. It's a family thing.

Yeah, so I think that's where I can understand a bit of the outrage in terms of like, you know, that being sort of like forced inside everybody else's families and like, I don't really know how they handle that though, but they're entertainers at the end of the day. Yeah, well, you know, again, I had the remote control in my hand,

and all I had to do was click it and turn it off. So all I'm trying to say is that we need to accept a little bit of responsibility. It doesn't mean we can't disagree in whatever. I'm making an observation. And I think it's a true observation. I really do. I think one thing, there's a couple of things that we tend to value.

We value youth way more than we value age. And you see in older cultures sometimes that's different. Like you see the way that older people are treated in like Japan, for example. Japanese culture places a very high value on people who are older because they're wise. They have smart things to say. Our culture tends to make old people look stupid.

They have nothing good to say. They're aging sucks. And I'm not just saying this because I'm getting old. I just realized the irony was, wait a minute. No, you see this too, but in the tech culture and community, you see a lot of these executives and people in places of power, they're trying to look

as young as possible. Like there's this weird like, ageism thing going around where it's like, everybody has to be young and, you know, with it and like, on the coolest new tech thing. And so it's like, it's a lot of pressure now that's interesting. One thing, I remember, you know, managing gyms, there were a few phenomenal examples of people who were older, who were aging gracefully and very healthy.

There was this one woman that worked out. She was in her mid-delay 60s. She had gray hair, so full-on gray hair in a ponytail, muscular and strong because she'd been lifting weights for decades, working out wrinkles. You could tell she never did anything to her face, but she looked very, very healthy and vibrant. Then there were men, there was that one guy I always tell the story about who was in his 70s who had his 40-year-old girlfriend with him, and the dude just left their weights all the time and, you know, at the same thing, he's just vibrant, you know. There's nothing wrong with being healthy and a lot of stuff. I just think that we play so much value on certain things.

Maybe, you know, maybe not a good thing. So as I'm watching it, because I have my daughter sitting next to me, if she wasn't there, I'm sure it would have just watched the show, because she's there, I'm watching it. Yeah, no, it's totally different. Yeah, I'm looking at it through her eyes. I'm like, oh shit, you know.

Yeah, I wouldn't even have thought wouldn't even have crossed my mind until like, you guys brought that up. Yeah, I'm glad I could see that. But there's the other side of it too, which is, you know, you don't want a shame. You want people to be sexy. They could do what they want.

Well, especially the stripper pool always has been that sort of identified thing, right? Like, as a dad, you're like, you know, keep the whole creeper kid off the pole. Like, now I'm saying to see your living room. You're like, never one thing as a father is what to keep your dog out. You keep your stripper pole.

Yeah, you fail. All right, so along the lines of another unpopular post, I thought this was, I saw someone shared this with me, Lane Norton yesterday, yesterday the day before, did a post on a story on his Q&A when people ask him questions about, how do you feel about Steve Cook on the biggest loser? Now, little context for you guys,

Steve Cook is the handsome guy. Yeah, the handsome trainer that's on biggest loser. Now, little context for you guys, Steve Cook is the handsome guy. Yeah, the handsome trainer that's on biggest loser right now is first known as an influencer. He's tied to Jim Shark and little backstory also on Steve Cook and Lane's relationship. Lane has coached Steve, I think a couple of times. So they have our friendship and a relationship already. So I thought this would be really interesting to read how Lane would navigate around a question like this. He's got a he's a friend of Steve

Cook's and I also know that Lane's a very intelligent smart guy and knows as well as we know that what the biggest loser does to get people in shape is horrible and sets entertainment. Yeah, sets people up for a long-term failure. And although it's wrapped in this pretty emotional, positive bow, it's garbage as far as, so I was really interested on how Lane would address this. He says, I like Steve, I've coached him several times. I wish him the best and I'm sure he will do

a great job on the show. I was very turned off by the biggest loser. They reached out to me about being on the show and I even had an interview with one of the casting people. During the interview, I felt very pressured to agree with them that someone could lose a hundred pounds in 12 weeks in a healthy way. I refused to agree with them on that and never got a call back after that. They also did not seem to understand the difference between a PhD scientist and a personal trainer, which is disturbing. It would have been huge for my career to get on this show, but at the end of the day, I know I didn't compromise

my ethics to do it, but maybe they just picked Steve because he's way better looking than me. And I think this is the, when we talked originally before the show, even aired this new season, would we even do it? And we kind of had this little fun debate back and forth. Could we do it with integrity? Right.

And I think it's an example of you couldn't. I think that there is a message they are going to present. They're going to deliver that. And if they can't get you to agree or buy into how they're going to present this, then you won't get on the show. So that's my exact point why I don't believe we could have ever done it because you wouldn't have been able to present your message of what you're trying what you were trying to convey to those clients and It is it's to me. It's a it may be one of the biggest sellout moves that you can make as a personal trainer and what a

Tempting one because you know you're gonna explode afterwards. Now the other thing besides you either one, the way I look at it is either one, you sell out or two, you're still young enough in the industry that you're naive to. You just don't know any better. You don't know any better. You think okay, we're gonna get people lose weight, we're gonna inspire them, we're gonna train them.

Right. And this is how I normally train people or there's nothing wrong with this, it's a good thing, it's healthy. So I get that. It's a, I think if you're getting put on that show, you know that you're getting picked because you're the marketable,

and you marketable entertaining, even the contestants, you know what I'm saying? Like if you look at the contestants backstory, of course that plays a role. There's a lot of, I'm sure they had it. They've added, yeah, I'm sure, like, thousands of people to be honest. And whoever had the best backstory, I mean, made it.

They're really compelling backstories. Yeah, I've been thinking a lot about the biggest loser because we watched the season premiere or whatever. And I don't have as big of a problem with it as I did before. As long as people realize that it's good entertainment and they don't take it for, this is good fitness information or this is the way things should be done. Now that's interesting you say that after we just followed up this, the last conversation

that we just had, because if the kids could just understand what the real message is and it's, but then they, but that's the problem. The problem is that the average person watches that show. Mainstream America does not view it that way. Right, they don't, they, and they don't think of it like that. They get, they get sucked into the emotional part, they get motivated to get to the gym, they get, and they get inspired to do what they see on TV,

and they think that's the right approach. And it's absolutely wrong completely. And so that's where, I don't agree with you on that one because it houses it any different than the different. No, it's not, it's not any different. But again, it's the consumer. Because if you put a show on, God, you know what I would love?

I would love to see a biggest loser where you do everything right, but they do it in a way that also makes it compelling and entertaining. Because the only way you're gonna win this battle because the only way you're gonna win this battle, the only way you're gonna win this information war that we have here in fitness and health, is by, yes, you have the right information, that's great,

nice job, you're not gonna win the war unless you can capture people's attention and get them to wanna pay attention to you. Otherwise, you'll lose. So there's gotta be a way, I mean, we try to do this on the podcast all the time. Yeah, we try. There's gotta be a way, otherwise we'll lose.

We'll never win the battle. Well, this job is drama, because the stakes are, like, they raise the stakes on both ends of the spectrum. You know, and it's like, that's what creates the interest there. You know, like, they don't want to see rational, reasonable, like long-term approaches. It just isn't as compelling. Well, yeah, the right way is boring.

The right way is long. You know, it's long, it's slow, and so it doesn't make very good for a 12 episode show. If you were to do it, like, you're like, over a 10-year span. Well, you have to, you have to, you just get highlights. You would definitely have to stretch it

at least over a year or two. I would do 100 pounds you could do in a year. You could do in about a year if you were really, aggressively though. If you were really doing it, but I mean, you could do it the right way, but aggressively the right way. You know, it would take about a year,

maybe a year and a half. Right, right, you could spend the first three to four months just building their metabolism up, building strength, good mechanics, and working on that, ramping that up to then start to scale, a year, maybe you're in a half. Right, right. You could spend the first three to four months just building their metabolism up, building strength, good mechanics and working on that, ramping that up to then start to scale their volume and increase intensity over the course of the pack. Yeah, I'd say a year, a year and a half, maybe. Yeah, I would say, yeah, a hundred pounds is a lot, you know, so some of these people are

more or so at least a year, minimum, I would say more like a year and a half to two years. But I guess if you, if you did, here's the thing, it would cost so much. It would cost so much to produce that much content. You can think of that. Yeah, then to short, that's where you can't win. It's a, it's a, you wouldn't be able to do it. Unless you're somebody who, maybe one day, maybe when mine pump is so successful,

we have fuck you money and we can just throw it at projects that we believe in and it doesn't matter. It's not gonna be profitable. And we can just do that, say, hey, let's invest a million dollars. Biggest winner. Yeah, right. And do some of that.

But until somebody feels compelled enough to just lose money on a project, I don't see how you would you could fight fire with fire. It's really no different than any other entertainment on TV like you watch, you know, Grey's Anatomy or you watch a show on war or law, and you see lawyers arguing in the courtroom, and I'm sure lawyers watching that are like, yeah, it doesn't get, it's not how it works. And whatever, I'm sure, but the difference is this,

the difference is those shows typically don't motivate people to go copy them. So I'm not watching like a fake war movie and thinking like, oh, I'm gonna go be Rambo, you know, I think a lot of people realize like, yeah, if you go, it's not like that. That's not real. But I think people watch the biggest loser and say,

this is real. This is how you can do this. Remember the right way to do it. I mean, we were all in gyms when the first one premiered. When the very first, at the season came out, we were all working in gyms. And I, they partnered with 24, didn't they? I remember seeing posters in there.

They did, now they're with planet fitness right now. So, you know, it's, you, I saw the flood of people that came in afterwards and that would be one of the things that people would want because they just saw the show. They got inspired by the show, they can, and here's the thing. This is what, how they will defend this and people that are supporting it will defend it.

Well, how could you be upset? Did it inspire those people to get off the couch and come in and to exercise and work out and they weren't doing anything at all. So I get that. Like I understand that point and that makes a lot of sense, especially if you're viewing it from their perspective.

But if you view it from my perspective, the people that were running the gyms that were helping those people out, what you know ends up happening is you end up setting those people for long-term failure and frustration. And you actually make it difficult, more difficult for them. That's the point.

The point is, yes, it might inspire some people to get started, but are they better or worse off afterwards? Did they create even worse habits now? Yeah, so you end up with worse off. My hope that what happens is people get inspired to then look for better, more accurate information. That's what I hope. I hope people watch it and go, you know what?

This is motivating me. I'm getting feeling emotional about this. I'm feeling inspired. Let me seek out some good information on how I can do this for myself. And then they educate themselves and then go do it. I hope what doesn't happen is they watch this and like, fuck yeah, I'm gonna lose 100 pounds

in three months and I'm gonna go work out all day every day and starve myself and make myself puke after I've your workout because that's what I see, you know, in the show, that's what I hope doesn't happen. You know what's funny, like thinking about that our generation, I wonder if like Rocky had that kind of impact in terms of like, you know, everybody could try to join a impact in terms of like, you know, everybody

could try and to join a boxing gym and drink in, you know, raw eggs and all that. I definitely did the raw eggs part in the jump rope. That was something I got inspired. You learn, I think you learn really fast that boxing is that for everybody. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Oh, I don't like it in the face thing. So do you get punched once? Yeah. I have a cool. Hey, Rocky, wasn't gonna have that rock. Yeah. I'm cool. Hey, how's your improv going right now? Oh, yeah. It's been going good. The last two weeks. So it's been ramping up because I guess it's like in the middle of it's like a eight week class or whatever. And so, you know, we

got sort of like put on the hot seat last week. And that was like something I was like, oh, wow, it's sort of turning up another notch where like he gave everybody, you know, a time to get in front of the entire class. And then he's like, okay, now you're gonna do a TED talk. And I'm just like, I'm gonna do a TED talk. I'm like, oh shit. I was not prepared for this.

You know, it's so I was like, well, I'm a fitness guy. Yeah, like I know at least a couple of subjects. I can like at least teach the class and like, be filipant to a bus to a bus to a bus. Yeah, yeah, bullshit my way through it like normal, right? And then like as you get to go up there, there was a wrinkle to it. It's like, oh yeah, by the way, I'm gonna give you the subject.

Oh. And you're not gonna know what the hell it is until I get up there. And meanwhile, this whole time, everybody's going up and I'm like second to last. You know, and so I'm like sweating my way through everybody and get everybody was visibly nervous too. It wasn't like it was, you know, everybody,

yeah, it's my time to shine, you know. It was like everyone exercised. It was so nervous, didn't you get tell? But it was great though. I mean, everybody in the class did really well. So what did you get? What did you get? Oh, I got some stupid.

It was like a yellow roses. Like, and I had to like go off about like yellow roses and you know, why the significance of them? And you allowed them with the smell, like it. You could make up whatever you just, you could lie. I completely went like left field with it and started like talking about whatever aliens. I went off.

I was just going completely random. It's all stream of consciousness. That's what they're trying to teach in the classes to just go. Don't use your logical brain anymore and just go. Anyway, it was a milestone for me. I was like, oh my God, it's great. Because that used to be my childhood fear

forever was to get up there and not know where I was gonna go with whatever I was gonna talk about in front of a group of people. And so it just brought back all that stuff. You know, like I had all those same feelings as a kid immediately. And then I got up there and did it. And then it was like, oh, oh shit. Yeah. All right, I got this, you know, and then I was like, oh, oh, shit, yeah, all right, I got this.

And so it was great. And then this week, we're going through kind of like, like narrative. And so we're trying to get through stories and like how to like kind of build off everybody's stories. And so we're going around this group. And it's like 20 people and you start out and you give like a sentence of like,

you know, the theme was like horror. And so everybody's kind of building this story all the way down the line. And so I'm like, again, I'm towards the end for some reason. And so everybody's kind of building up on the person in front of them story, this thing in front. And then every now and then you get

somebody interrupting it with some weird left turn. Yeah. And so it keeps going and it keeps a little bit weirder and I'm literally like losing track of like where the hell this story's going. And then this girl's like says, you know, like her addition to it and then it comes to me and I'm like, oh my God, I have nowhere to go this

and I'm just like, and then Paulie sure jumps out with a chainsaw, you know what I mean? That's amazing. And if I was like, like, and I got a laugh and all that stuff, but it was like, like, I got a laugh in all that stuff, but it was like, you know, how I am kind of on the podcast. It's like, I just have this like terets of like, I don't know, left field curveball, here you go.

Yeah. And so then, like, he didn't, like, and the teacher didn't like mean to, but he was totally making an example about this because the class is kind of gearing you to be a team and how to like kind of perform on stage to build off each other, use each other, and you just set somebody up.

I fucked the person behind me, right? Right after me, like they didn't really, it was hard for them to kind of piece it back together and like keep the story going. And so I was like, oh shit. You back fucked. Yeah, back to that. So what did you get into it with him

or would he say something to you? You rock on it. No, he didn't, no. And the thing was, he wasn't even trying to, like, he was trying to make it like, for everybody, but it was totally like, I was sitting there like, oh, she's talking about me. It was reasonable when somebody fucks up

the what we're trying to do. Somebody's got star syndrome over here, yeah. Yeah. He didn't say it. Well, he wants all the laughs, yeah. And I was like, oh shit. He was like, this is improv. Nothing is't say, well, he wants all the laughs. And I was like, oh shit. He was like, this is improv, nothing is wrong here. However, whatever what you just did is,

like, that was the wrongest thing you could do. Like, fuck, in the class. But that's what I'm interested in. So I'm like, I don't know, like I get, I've been getting a lot out of the class and I love, you know what I've been learning. But honestly, I'm more interested in the comedy aspect of it than I am.

The dramatic, like building a scene,, I'm more interested in the comedy aspect of it than I am the dramatic building a scene. Like I'm not into the acting shit. Really? Well, I feel like you're such a natural actor though. I do. Really? Yes, absolutely. And I can already see, I can see,

since you've been taking the classes, I can see a difference in how you talk and tell stories and stuff. I think it's all good. Oh, thanks. The storytelling part like that has helped tremendously. I do feel it's what I need. Yeah, I feel like you use a better hand gestures.

What? Do a little. Yeah, he's better with his hands now. What was he doing before? Before he was talking, he was doing ramp watershed. You know what I'm saying? It's just like, it's like, it's double dribbling. Yeah, yeah, yeah, yeah.

He's like saying yes, you know, doing. Yeah, like, what's going on? He's so mad. You doing it happening. Yeah, yeah, yeah. He's like saying yes, you know, doing things like. Yeah, like, what's going on? Like, he's so mad. You doing it happening. Yeah, now he's like on point. Too many wires for crossing. Yeah, yeah, yeah.

Thanks. I've been hanging out with a talent. You know, those are really cool exercises though. Oh, yeah. We would benefit tremendously from doing it. I would love to do this stuff with you guys. I feel like we need to bring somebody in and then we just need to power the stuff between us.

Well, anybody who's in a situation that you're on a speaking all the time in any platform, whether it be in person or on a podcast. Yeah, but it's also the exercises they're designed to make. I train clients that were big into this and they were talked about constantly and it makes a lot of sense. Do you have highly recommend it? Yeah, I feel like it's a, and it's, you know, it's one of the skills, one of the most valuable skills anybody can learn, in my opinion, besides your ability to sell your ideas, because that's also very valuable, is public speaking or presenting in front of people, because so many, and it's only valuable, because so many people are afraid of it. Yeah. So like,

if I don't care what field you're in, if you're good at that, you're probably going to do well because everybody else is terrified to present. Well, I actually used to teach sales this way. So I, first I taught myself that when I was trying to learn how to sell a package of training and how do I recommend certain, that's nerve-wracking for a trainer when you first get in. Most training you get in to help people train the body, you love kinesiology, all of a sudden,

and all of a sudden you find out, holy shit, 80% of this job is selling. And I didn't know I was signing up for this. Lucky for me, I have that in my blood, and I'm passionate about that, trying to get better at it. And so one of the things I used to love to do is I would walk up to one of my peers,

and I would just start rifting. Like off the cuff, like make up who they are and their goal and try and get them to engage with me and just totally make up a whole story. And it was a great way to practice. Now they all thought it was kind of funny at first and then of course after they noticed I would do it all the time to them, they would try and get harder and harder angles at me and go left and ride and then I try to work my way around the conversation, still circle them back to whatever I'm recommending and try and make sense of it.

Now, none of it was real and I wasn't using real things like real body fat percentage numbers and real science to support what I was selling. I was really just getting in the practicing the art of communication and the ability to build off of a story like that or keep going and play with someone that, man, I tell you doing that exercise and practicing that and then you get into a real world situation and it happens to be your profession in what you, then that stuff is easy.

Totally. It makes that total carryover. Oh, totally, totally. The biggest fear that one of the biggest fears that humans have is to be socially rejected. It's a massive, massive fear. In fact, social isolation is considered a cruel and unusual punishment by the Geneva Convention.

So when you ask people, because they do this, what are your top 10 fears? Public speaking is number one. Public speaking is almost always in the top three. And usually it's number one. I think it's number one nationwide. They've done studies on that. Oh yeah, yeah, yeah.

Oh yeah, so if you can get good at it, you're like, you know, you have a skill that everybody's afraid of. Oh boy, the value. It's my kids school or I should say my daughter's school because my son goes somewhere else now. They do a lot of this where they have to go up and talk in front of the whole school.

So smart. And yeah, I look at it and I realize like this is important, like as much as the kids hate it. You got to practice this. Well, I mean, an example, we mentioned earlier, I brought up Steve Cook and Lane Norton stuff and Steve Cook's an example of someone, like this is example where he's got a little bit of information fitness,

he's good looking and most importantly, he can communicate really well on the social platform. I think a lot of people that are just tuning in or paying attention, they don't realize like how good that person is at that craft. And we've obviously felt, I mean the first time we had a turn on the cameras for like YouTube, God, I hated that. It's awful, you know, and we make fun of it, show the bloopers and things like that, but it's not easy. And what's not easy, but I'm totally not nervous to explain fitness.

I've been doing that in my entire life. It's just nerve-racking. Yeah, exactly. And it's uncomfortable. And the people that tend to excel in those spaces, YouTube, Instagram, Facebook, these platforms are people that are very comfortable talking to themselves. Like, now, do you think, you know?

You know what, you just maybe think of something. I wonder if kids today, because they're so used to face time, seeing their own faces as they're talking to their friends. I'm more comfortable. Posting on social media, posting their thoughts on their Instagram page or TikTok. I wonder if they're gonna be, it's gonna be more second nature.

Of course it is. And we have examples of that. I won't roll people out of the bus, but people that we would consider friends or fans of the show. And we've known for a long time that are massive influencers that have millions of people following them.

You know, we meet the first time we all met them in person. They were so different. They have this incredible, loud, outgoing personality on YouTube or Instagram. But in real life, their social skills are awkward. They look down to the ground. They're more comfortable with inanimate objects than they are.

What a meatcating with people. What a flip. Yeah, what a reversal. Totally. No, it's very, it's very. inanimate objects for me has always been. Dude, big bear. I remember talking to one of our early on interns

and he was telling me about how uncomfortable guys are talking to girls face to face, but texting is like, or even uncomfortable talking on the phone. Like to hear each other's, like I don't know what to say. Like what do you mean you don't know what to say? Text each other all day long. Right, you know? It's true, that's weird.

That's really true. You know what else is weird? Is Sal's prediction on Tesla. Yeah, that was pretty weird. Yeah, it's not weird. We could have made a lot of money boys. Gosh dammit. How is he stopping you? I stopping you at that stock price. We could buy ten Do they I mean you would have doubled almost triple-dry my look at it right? Wow, okay, so

I brought it up the first time I think I brought it up to you guys was back in October somewhere around there in November it was around three hundred dollars. You know what it's at right now, right the second? 922 bucks. Wow. Yeah, exploding. His stock, that's company stock gets traded like a exciting tech stock. It does not get traded like a car company.

Right. Because the numbers don't reflect that value. That's insane. 922, you know what I mean? Which is they just reveal like some massive numbers for projections, for next year. Their sales are doing pretty good and you know, he's considered a revolutionary, you know, in terms of his cars. He did kind of start a movement with his electric cars.

Yeah. You know, we talked about this the other day, you know, electric cars were not cool before he kind of made them cool. He's an icon. I don't think the company would do nearly as well if it wasn't for just him being the face. But nonetheless, fuck man, we could have made some money, boys. No, I knew there was something because I go to the grocery store and get all the groceries and all that. Now, half the parking lot is those charging stations. And I'm like, when did this happen?

It just, it looks so futuristic now. You know? Oh, they're crazy. I see probably, I mean, we're in the Bay Area too, but I must see at least six or seven Tesla's a day. Yeah, they're everywhere. Yeah, to the future anyway. Exactly, it's like a Honda.

Yeah. Well, along the lines of stocks, cool companies to watch, I have a couple for you guys. One, everybody knows what Facebook is. Facebook is taking a huge dive. You saw the Stephen King came out and talked some shit about them. And I forget what else was going on there.

Really? Yeah, and of course they've been under speculation. Well, I know Zuckerberg came out and said he's going to protect privacy and free speech or something like that on Facebook. Yeah. So they're going to try and let people say what they want. I don't know exactly what he means by that, but that's a little controversial.

Yeah, so I mean, the stock is taking a huge dip, which intrigues me because I know it's also in the forefront for them. They've been working on this for a while now. They own WhatsApp, right? You know that. And WhatsApp is about to launch their direct pay, what do you call, just like PayPal? Oh yeah, Venmo.

Yeah, that'll be huge. They're going to, yeah, and it's, you know, WhatsApp is one of the most downloaded apps. I think Facebook is almost, I think they're a buy. I mean, they went from two, they were at 220, was their share price, they dropped all the way down to two or four, seems like it's on its way back up. I like Facebook because people need to,

what people need to realize is they are, if they were a country, they'd be one of the largest countries in the world. They know more information about their users than anybody else. This is why I feel like they have the most potential to be evil out of all of them. You know, of course they do.

It's like they got all the dirt. And people just willingly give it to them. Yeah, you're right. No. 100%. They do a lot about the people that are part of their, and their advertising, I think, is still underrated. Yeah.

And Facebook advertising, I mean, you can make a killing with Facebook advertising. That's what I thought was crazy. Everybody put all that money into the Super Bowl commercials, put that into like Facebook advertiser. They probably would have tripled, quadripled their numbers, just doing that. Yeah. No, 100% would be a better investment. Again, I think that goes back to what we kind of said

before. It's more of a brand play, right? Just brand-aware. You're gonna get what you won't get is the amount of eyes that are viewing that's much of the Super Bowl. Are you getting millions and millions of eyes all at once? Another cool company, check this one out, dude. I wanted to wait till the podcast, even share this one with you guys,

to get your reaction, what a good idea this is. Company getting started right now, start up called Part, P-A-R-K, Posh-R-F-E-D. This, what they are, is the Uber of parking spaces. So imagine in this city, imagine by a football stadium. I already know, I can't. Football stadium was amazing. I always wanted to buy a parking lot.

Bro, how fucking brilliant is this? So if you live nearby, you have your own parking spot. I mean, you could do this anywhere. You could do it at your house if you want. Yeah, you could rent out your parking. Yes. Oh, that's brilliant. Yeah, that is really small.

Wow, that's brilliant. Imagine, like, especially places like San Francisco, right, where it's parking is horrendous, and you get charged, you know, if you park in San Francisco for the day, you're spending $20 to $50 to be on. You can't park without like $50 is everywhere. Right, so imagine you are,

you're someone's little driveway. Yeah, that fits two cars. And you go on the app and you connect it, that is. Yeah, and you, yes. And you, and you, and they automatically pay you just like through Uber, that it links to them, they pull it, they pull, you can, and man you can set it up. So you work all day long, so you're in second.

You're not home. You're not home. Wow. So you set it for the hours that you're at work all day. You know, you make 25 to 50 bucks. That is so smart. That is so smart. Now, really it or what?

Now I think it's, I think that's a phenomenal business idea. Here's why I don't urge you to buy them. Here's why I don't like a long term. I'll tell you why. Long term, I think parking spaces are gonna be obsolete. I really do. For the automated. Yeah, I think you're not gonna need to worry about

putting that part in. That's a long, that's a long way away before we don't have. 20 years. I would say about one year of fair. Yeah. If you were to say 10, I would challenge that. 20 is probably. Yeah, 20 is probably. I was gonna got a we got a long ways before it's all I mean We have even seen horses and cars on the roads together for long enough period of time

We're gonna see that for at least a decade So we're gonna see self-driving cars and regular cars on the road just like they saw that transition for a while before you see it Love yeah, we have at least 15 to 20 years. Yeah. What a great idea. Right. Is that a sober? I knew you guys would like that.

I saw that. I'm angry. I didn't come up with that. Hey, do you guys want another reason to take creatine? I know we don't need more reasons, but a study came out that shows that there might be more reasons to take creatine that have nothing to do with building

muscle and getting strong. Why do you think this is happening? I feel like it's been happening more often than not is we're starting to see more and more research around creatine for all the other benefits. Like was it only studied for like, you know, the organic benefits from it or was it initially yes. You know, the organic benefits from it, or was it initially yes? But because remember ATP is one of the main sources of energy of your mitochondria in all your cells. ATP is a fundamental source of energy.

Crayotine turns into ATP. When you take Crayteen, you have more ATP to fuel all your cells, not just your muscle cells, but your brain, your organs. Studies are showing there's antioxidant benefits, there's cognitive benefits. Studies have showed that athletes who take creatine are less likely to suffer from brain injury, like CTE or concussions. But a new study came out that showed that, so when you work out, one of the things that happens when you lift weights, one of the benefits of lifting weights is you actually increased the amount of mitochondria in your

muscles. So your mitochondria is like the energy powerhouse of your cells. When you're lifting weights, one of the adaptations besides building muscles, you get more mitochondria. Your body's like, okay, we need more of these energy producers in these parts of the body because we're trying to get stronger and we're adapting. And that's a very good thing. Lots of mitochondria, healthy mitochondria, makes you youthful, it gives you more energy, more strength. It's better for your brain.

If there's more there, there's better for your heart, all that stuff, right? So study show exercise does that? Exercise plus creatine dramatically amplified this effect in a recent animal study. They showed that the mitochondria that normally increased from from exercise was far greater when creatine was introduced. Here's the other thing. They they saw increased mitochondria in the heart as well. So not only were muscles becoming better and stronger, but they found this in the heart.

Other other studies are showing that it may happen to organs like your liver, your lungs, and etc. Which maybe one of the... It makes sense. This is one of the keys to living a more youthful in terms of your health life. mitochondrial health is when you look at all the studies on aging, they focus heavily on the mitochondria. Because that is a big, if the mitochondria is still healthy, you're less likely to have cancer, less likely to have heart attack, far less likely to have anything that's age-related.

Isn't this similar to what red light therapy is supposed to do, too? Okay, so here's the hack. First off, supplement with creatine. Unless you're intolerant to it, it's creatine's probably a good supplement for most people to take. You don't need a ton of it.

If you eat a lot of red meat, you need very little, one to two, maybe three grams a day. If you're vegan, you probably need more, like five grams a day, because you're not getting it from food. Great source of creatine is legion. Legion makes a good creatine supplement. You wanna get a good source because

crating can come from sources that are cheaper and you're going to get What was that latest post with Page Hathaway's Crating? Yeah, yeah, yeah. Anyway, go research that, yeah. That was interesting. You want crating? Monohydrate, that is the studied form of crating. All these other versions of crating are no better and oftentimes are worse when they finally do do studies on these other forms. They find, oh, that one creates bad byproducts.

This one doesn't work. So crating monohydrates, what you want, the brand is legions, the one that we recommend. Here's the second thing you can do. There's lots of things, by the way, you can do to boost mitochondrial health, have a good diet, exercise, going into ketosis occasionally is really to boost mitochondrial health, have a good diet, exercise, going into ketosis occasionally is really good for mitochondrial health. So fasting or doing a ketogenic style diet for certain periods of time, you don't need to do it long-term, but just to, again, boost the healthier mitochondria.

Red light therapy, red light therapy is one of the ways that it works. One of the main ways that it works, for example, it helps people regrow hair, which is crazy to hear, but it's legitimate. Like that's proven in studies, reduces wrinkles in skin, physical therapists have used red light therapy to help with recovery. And all this is related to mitochondria, right?

This is all for producing more ATP for the mitochondria. So the red light penetrates the body, and it turns, it's like a turbo for the mitochondria. So the red light penetrates the body and it turns, it's like a turbo for the mitochondria producing more ATP, more energy. So here's the hack, right? Take some creatine, wait 30 minutes, get in front of your red light, you know, therapy, like if you have a juve light or whatever, stand in front of it, do your thing and you should get like an amplified effect from both of those. It's a little supplement plus, you know. That's so cool.

I would have never considered like organs as a factor in part of that process with creatine. Yeah, creatine has been shown in other studies to just have protective effects on the heart, antioxidant effects on the heart. It's like again, I think in the next five to 10 years, creating will be the number one general health. Isn't it funny because we've watched, you know, we were around for the the introduction of it, right?

And so do you remember like when it first came out, well, there was a scare behind it. Well, that was the second part, right? So the first part blew up because it worked. It worked all the research was showing how amazing it was. So of course, and then of course, there's a lot of people that try to get attention by countering it and talking to them. I remember the scares.

I remember that part of the reason why I remember stop taking cell tech is some article that came out back then that was saying that there was cases where creatine was building up in people's gut and they had like, you know, it was like sitting, sitting at the bottom of your stomach and it was just like it was not the bad thing of Celtic was the 75 grams of pure sugar. Yeah, right. Exactly. But I remember that's what scared me away was like the, the, I had this, well, they thought it was bad for their, your kidneys.

I think we had a guy come in that was trying to, like, put out, like, sort of a PSA for the entire football team because we were all like, oh wow, did you guys find this? Creatine, this is amazing. And they were trying to caution us about using it because it's like, well, we don't know too much. It's gonna fuck up your kidneys.

Now to their defense, back then, we didn't know a whole lot in the studies. And we do know that the kidneys filter, creatine, just like they filter protein. So it was like, it's a logical conclusion. Like, oh, don't take too much, it could override. But the studies, there's literally been then there's thousands of them that now have been done

on creatine and most of them look at kidney and liver function. And if you're otherwise healthy, there's no, there's no negative effects. Now, if you have kidney problems or you have liver issues, you should always exaggerate that. Yeah, you should always talk to your doctor and see if it's, if it makes sense, but otherwise it's, it's a totally safe, cognitive boosting, athletic performance boosting,

and now we're finding it's a rejuvenating youth type supplement. Now, the only, the only negative I've ever seen on Crating ever is that it may, and this I can't see how this is a negative, it may increase the amount of Androgen receptors that are available for testosterone amends. So it may have a kind of indirect testosterone boosting effect, which I guess someone might think that's a negative if they have like

prostate enlargement or something like that. I don't don't know but yeah sounds like a plus to me if you guys yes sounds like a plus Quake call I have my own Max Quiles Today's Quiles brought to you by Max and a Bollock if you're looking to maximize your overall muscle and strength Max and a Bollock is the perfect place to start. With a full 30-day money back guarantee,

there is absolutely zero risk. So what is your waiting for? Go to mindpromidia.com and get started today! It's the motherfucking wall. Eagle is landed! Quee-qua- What? First question is from NOAAK35.

What are the best exercises to build abs out? I've tried hanging leg raises, but I can't get my abs to stick out more. Okay, so building the muscles of the abs... Get them bricks. ...is the same as you would approach building any muscle in your body. So, the best rep ranges to build muscle for all muscles is between one heavy rep all the way up to maybe 20 repetitions. Those are all good muscle building ranges. Now with

the abs I would say you probably wouldn't do very well with really really low reps because it's so hard to have perfect form. But lower reps are okay. I'm not I'm talking about like you don't want to do like a single like one or two reps, but you can do five, six heavy resistance reps with your abs and of course you can get up to 20. The key is to use good resistance and here's the key. Train your abs in a full range of motion. Most people don't do this. They work their abs, but the abs tend to be stabilizers or tend to be

kind of play second fiddle. So using the example of the hanging leg raises, I have yet to see, I've probably seen in my entire career working in gyms, five people do a hanging leg raise properly. Yeah. Most people just bend at the hips, the legs come up or the knees come up, and the abs are stabilizing, but the muscles that are doing the movement, full range, are the hip flexors. The ab function is to bring the pelvis closer to the ribcage or the ribcage closer to the pelvis. So it's literally curling your low back or curling your hips up. So when you do a leg raise, it's not just lifting legs, it's curling the hips.

I hate having this talk in the table. I hate having this conversation on the podcast. The answer one. No, it is. The abs are one of the hardest things to try and articulate on this show. It's something that visually I have to have something to be able to show a client

or actually move their body to get them or send because it's arguably the probably one of the, I don't know, most, most commonly done wrong actually. Yeah, mispractice. Right. Just because even when you have poor form, you look like you're kind of doing it right. And you feel it. Yeah, and you still feel it.

And you still feel it because the abs are still, they're working in that when, if you do a hip flexor sit up, right, you use mostly your hip flexors, abs still work. They're still in, they're at least stabilizing at the bare minimum, and maybe you get a little bit of a contraction in it.

And though, and you look like you're doing it, right? So it's really hard to try and explain to somebody on a podcast like how to do this well. But you know, in my experience, when you have somebody who wants to build their abs, one of the best things to do is that low, heavy, rep range, because mostly because nobody does it. The novelty of it is the main reason why I think it's the best. But the drawback is that most people already don't know how to connect to the ads very well

and do a basic sit-up with using all of their apps, much less, okay, now I'm gonna recommend to these people that should go do. And that's why we caution, like just all of a sudden, going to loading it and doing like a lower rep range, if you haven't actually done the work of getting that kind of activation out of your apps. I'm trying to think like, I think the only one I can think of that probably,

like for me has always made the most sense to load is like a decline set up. Yeah. Well, here's the thing. Load is all relative. You take somebody who doesn't know how to really work their abs properly. You have them do a physio ball crunch. Yeah. And they're doing low reps or a perfect spit up. Yes, it's a perfect spit up. Yes, a perfect set up. You're a dad mode.

Yeah, that's it. That was the day. Just he's bragging about some guys like I know kids spit up. My kid does the perfect. No, it's it is low reps because they don't have the strength to do more than six or so I have yet to have a new person put on a physical ball, have them do a proper crunch, the right way, with full extension, full contract.

Try this and here's the best visual I think I could give that most people hopefully can understand is, lie completely straight out flat on your back and try and sit your body at your torso up. But as you're trying to think of your spine in the vertebrae and how they look, right? If everyone's seen the skeleton before, think of the vertebrae and you're trying to roll up each individual vertebrae, slow and controlled. Imagine you're a piece of paper.

Do they call it the perfect setup? Yeah, perfect set. But try doing five of those. Yeah, try and that's so. Doing one. Right. That's straight. You're right. You're not even to be able to do one perfect so That's a great way of that would be technically low-wrap heavy loading because you can't even probably do one or two of those really well And a way to assist yourself is you take a rubber band around like a you know like a Water feed even yeah squat or yeah even your feet right and then you use the rubber band to help assist you in that Perfect articulation of the spine rolling up. Man, work on that really well, and low reps, slow and control, and then slowly. That's a great video.

I don't think we've done that. We did. We've got the rubber band assistant. I don't know if I've done one with the rubber band assistant, but I know we've done that. We have a lot of ab videos on the YouTube channel, so we'll make sure to attach some of them in the show notes that demonstrate kind of what we're talking about.

I went through this, I remember, I mean, I'd been working out for years until I figured this out, and I remember, I got real lean, I was supposed to go on a vacation somewhere, I got really lean, and I got my body fat down to like nine or eight percent, and you could see my abs when I flex them, so you could see like, oh, he's got, you know,

flat midsection, he's got nice abs. But when I didn't flex them, they weren't visible. And I was always jealous of the guys that had the abs that just always show. They didn't have to flex their abs just stuck out. So I thought, God, do I have to get that much leaner? Do I have to get that much more shredded? And I was reading some muscle magazines,

or I think I was reading an old bodybuilding book. And in there, they were talking about building the abs so that they showed more at higher body fat percentages. And I thought, well, that makes perfect sense. Because I know when I develop my quads or my chest or my back, I don't have to necessarily get leaner. They're more visible because there's more muscles.

So I thought, I'm gonna try to build my abs. And so that's exactly what it did. And I always thought I didn't have a great midsection. I always thought that's just one of my weaknesses. So I started training this way. I started to slow my reps down. I focused on all on lumbar extension inflection. Well, isn't this what inspired you to write

the no BS six pack? Yup, absolutely. And I did it and within six months, no joke. I went from the guy who had abs that weren't really visible to they built out so much. If I wore a tight t-shirt, you could see him through my t-shirt. And it was all because I built,

I actually started getting pumps on my abs. I would work them out and feel a pump and I'm like, like you do with your biceps. Their muscles, just like any other muscle in your body, you have to train them in a similar way. That means you're not doing 100 reps, you're not just going real fast, jerky motion, you're not doing weird light movements.

You are using resistance, that may mean that you're not using external resistance, but what I mean by that is pick hard exercises, do them slow, full extension, full squeezing contraction, get the rib cage close to the pelvis, squeeze that then extend back. Think of it this way, it's like when you're standing straight up, can you take your pelvis and tuck it

and stick your butt out. So every time you tuck your tailbone, that's your abs contracting, every time you stick your butt out, that's your abs lengthening. That's what the abs do. The abs don't bring the legs up to your chest. Next question is from Nick DeFittness. What are some cues that can help a client who can't hip hinge and keep their back flat? It's kind of similar, right?

Well, I also gave... So I think this video is supposed to go up. I think it goes up this week. to go up, I think goes up this week. I think it was the, I said the number one controversial tip for deadlifting and rows and it's the stick your ass out cue that a lot of coaches don't like but personally I have found a lot of value in that cue for the average person to get to understand how to get their keep their back flat because the most common thing when someone bends over to do a row or bends over to do a barbell. So at the back. Yeah, they round at the back and they don't slide the hips back. And so the stick your ass out and slide your hips back.

Q has been the number one Q for me to get that across to a client. Now I understand that if you have an excessive anterior pelvic tilt and then you stick your ass out and even more, you could be risking some, you know, pinched nerve or shearing in the low back. But so it's very, as a coach, the answer or a person listening, it's, if it hurts your low back, you're doing it wrong, right?

But if you feel comfortable and that cue helps, it's helped out more people than it's done harm. This is where I, too, I like using props, like a stick to run down the spine, and mainly to, then also if you're drying in your abs and you're pushing your lower back into the stick, like that's a tangible feedback that you're getting, like, okay, I'm not breaking,

that there's not a gap now between the stick and my lower back. And also to be able to be close to the wall, but not completely close to where, I tell them to have a soft knee, so it's just barely flexed. And then I wanna try and touch my butt to the wall. Oh, that's a great idea.

I've actually never used that. Because again, another, the stick, the wall, or just feedback tools, it makes it feedback. We did a YouTube video. I did a YouTube video on the stick. And I think that's one of the most, I learned that at a certification course back in like 2004 or 5. And after that, I carried a PVC pipe around with me everywhere as a trainer.

Like almost every, you know, first client almost every first client that I got in the first week or two, I would bring that out to teach hip-hanging. Because I think that is probably one of the most powerful. It's hard, too, just to keep those three points of contact. You're putting the stick down the back of their spine and it goes all the way from their head down to their butt, and you're telling them to keep their hips connected to it, their low back and their upper back and head tucked, and everything, and it can make it happen.

Oh, and then to bend over to grab. It's really hard to do. Yeah, now why is hip-pinging important? Well, when you're bending over to do certain exercises, like a barbell row, or you're doing a deadlift, or a good morning, or stiff leg a deadlift especially, or just because it's a fundamental way of bending over. It's a very important movement. And if you don't do it well or

don't know how to do it, your risk of low back injury goes through the roof. So you can do certain exercises and you have a higher risk of injury. So this is an important thing to learn. One of the cues that I like to tell people, because I would tell people like, okay, we're going to have you bend over a little bit. Don't have people bend over too much because sometimes their hamstrings are so tight that they are enabled to hip hinge. So I'll tell them bend over a little bit, maybe 45 degrees, maybe even a little higher. And then I'd say stick your butt out. If that didn't work, I'd say stick your chest out. Sometimes people understand sticking out the chest and they can't understand sticking out the butt. So I'd say, okay, can you stick your butt out? They'll like, you

can tell they don't know what's going on. So, okay, stick out your chest. Really pull your shoulder back, stick your chest out, but don't stand up. Stay bent over. And then automatically they would get into that hip hinge position. Then I'd say, okay, keep your chest stuck out, stand up and then bend back over and hold that position. And then they'd start to kind of pick up what that feels like. Yeah, it's a kind of piggyback on that. That's where I would have like people

put their hands behind their lower back, like a waiter's bow. And so that way they are kind of, you know, placing their shoulders in that position by also like folding their hands on their lower back and then it kind of helps them to, you know, maintain that sort of rigid back. It's just crazy how we lose, because if you don't do these movements on a regular basis, you'll lose the ability to really be able to do them naturally.

And that can cause a lot of problems. And this is true for almost any movement. You got to practice these things and hip-hinges is very important. Absolutely. Next question is from Nathaniel Watson, thoughts on lifting heavy during a cutting phase? I love this. This is actually, so if your goal is to maximize,

to get your strength as high as possible, probably not a good idea to do it while you're cutting, but if your goal is to preserve or build muscle while you're cutting, my favorite, my favorite method. And the reason why I like to do the heavy lifting when I'm cutting is because the longer rest periods, the lower rep ranges, they seem to lend themselves better to being in a calorie deficit. And theoretically it just makes sense that you would want to, if you're goal, you're

in a cut phase, which means you're in a calorie deficit, you're catabolic, that if I want to preserve the most amount of muscle, I would want to send the loudest opposing signal. And what better way than doing that than lifting heavy weight? Like to me, that just makes the most sense if I'm trying to preserve a lot of muscle, doing circuit-based type training in a cut like that to the average person might think, like, oh, that makes the most sense, because that's gonna burn the most calories. But so who I'm talking to matters here,

if I'm communicating to somebody who's dialed nutritionally, I love this. Like if I can tell you, if you're a client of mine and you're following, like I can tell you your macros, your calories, I want you in this for the next two weeks, I know that's a deficit, I know you're gonna be perfect, you're gonna be dialed nutritionally, then I love to do a heavy, a heavy phase during that time.

Now, if you're somebody who fucks up a lot, you're, you don't really track your nutrition, then using tools like hit training and, you know, a more faster-paced workout is advantageous for the calorie burn. And so that makes sense for a cut phase. But personally, because when I am serious about cutting or doing some of this, I can dial my diet and I can be disciplined about it. I love to send a competing signal that tells my body to build muscle, knowing that I'm not feeding it enough and I'm probably not going to build a lot, but I'll probably preserve the most I could by sending that signal.

Yeah, people are always asking, how should my diet be with the different phases of maps, and a ball, for example? Maps and a ball cause a really good, classic workout routine. It's kind of got the philosophy all wrapped into one. There's three different phases. And the first phase is the heavy lifting phase. So people are always like, okay,

should I be in a calorie surplus here or in a deficit? What should I do? And I say, okay, well, it kind of depends. If you're trying to maximize your strength, if you want to lift heavy because your goal is to hit new PRs, then you don't want to cut when you're lifting heavy. You want to eat. Yeah. But if your goal is to keep muscle while you're dieting, heavy lifting during a cut is exceptional. I love it. It's more comfortable for me too because, you know, I know hit training burns a lot of calories. I know, you know, faster paste and supersets burns more calories. I get that. So I get how it makes sense to try to burn as much body fat, burn more calories

with your diet, but it sucks to do the fast-paced workouts when your calories are low. It's really, really hard. And the truth is, if you're doing a really good job of managing your calories, but it sucks to do the fast-paced workouts when your calories are low. It's really, really hard. And the truth is, if you're doing a really good job of managing your calories, you're in enough of a deficit that you should be burning them. That's why- That's where the deficit comes from, right? Exactly.

So, who I'm talking to matters, if it's myself and my program, I love to do that. If it's a client who I know follows the nutrition guidelines to a T, brilliant way to do it. If they're not, then I see value in doing more circuit base, but somebody who's doing it right, I think, or the best way, in my opinion, will be somebody who is managing nutritionally,

and that's just how I got ready for every show. And that's why people couldn't understand, like my peers, how I was never, ever on the cardio machine until like the last two or three weeks. It's because I'm gonna manage my fat loss through my programming and my nutrition. Like I'm going to create a deficit that nutritionally,

I'm gonna be losing body fat week over week. And then as I got into those final weeks, that's when all of a sudden I would ramp up cardio and what's great is it's novel. I haven't been doing it for eight weeks already, like all of my peers were. So when I got on there and spent 45 minutes to an hour, my body dropped like a rock because it was new. It was novel, a new stimulus. And so, and our body adapts to cardio really fast. So very similar in time. And the reality is that you can lift heavy, you can lift light, you can do super set.

You're, doesn't matter if you're in a cutting or a bulking phase of your diet, it just depends on your goal. I mean, you can lift heavy and be in a bulk. You could also do super sets and be in a bulk or do hit training and be in a bulk. If my goal is maximal stamina and endurance and athletic performance,

hit training in a bulk as phenomenal. I actually used to do that quite a bit because I was my goal and the offseason was to gain, constantly gain, but I had to maintain endurance and explosiveness and agility and all those things. So I had to move and I had to move quick and it explosively. So yeah, it totally depends on your goal.

Next question is from tenor sorals. How important are the types of shoes you wear when lifting? What effect do flat soles, arch support, elevated heels, et cetera, have? You know, if had you asked me this question years ago, I would have been like, add as a matter of just do your workout. Then I got myself a pair of squat shoes.

And, you know, this is when CrossFit was getting real popular early on, I would see lif pair of squat shoes. And you know, this is, we know CrossFit was getting real popular early on. I would see lifters using squat shoes. I thought it was still in here under the new balance dad shoes. Yeah, just because you know. Yeah, it's cool. Yeah, it's my be awesome.

Yeah, it's my sex repellent. But no, I, it's working. Yeah. No, but I would see people use squat shoes. I used to think that's so dumb. Who cares? What's the big deal? Whatever. Then I put some on and I was able to squat like 20 more pounds No, but I would see people use squat shoes. I used to think that's so dumb who cares, what's the big deal, whatever.

Then I put some on and I was able to squat like 20 more pounds right away. And the reason why is because the way squat shoes work is they elevate the heels they're very stable and they require less ankle mobility. So I now don't have to have as much ankle mobility be able to squat

as low with as much strength or whatever. So shoes make a very, very big difference. Now here's the thing. Ideally, you have feet that are strong, stable, that you can articulate, and ideally you'd work out in flat shoes or shoes that have no support so that your foot is constantly stabilizing

and being connected to the floor. That's the best possible way to generally work out. Now here's the problem. 99.9% of you listening right now are not that person. Most of your feet aren't ready for that. No, and if you go work out with flat, no support shoes or whatever, you'll actually increase your risk of injury. So if you always work out with lots of support,

but you wanna move towards work out with lots of support, but you want to move towards working out with less support, do it very, very slowly and work on things like foot and ankle mobility. Otherwise, if you don't care about all that stuff and you're like, I don't care about my foot and ankle mobility, which is too bad because I think it's something you should. But if you don't, I'd say put the shoes on that help you lift the most comfortably, and then you're set. Well, you were actually the person that turned me on to squat shoes. I never squatted.

I did turn people on. Yeah, absolutely. I had never used squat shoes in my life before, until this was like the very first year that my pump was getting started. And you know, it's salad, it said, hey man, you're gonna try these squats used. I just got it. I think it'll really help your squat.

And you were raving about how much it helped and it felt better to squat in them. And I thought, okay, well, let me try them. And I tried them and felt the same thing too. Now, what I loved about that whole situation in my fitness journey, because this is 15 years and later in my career, I'm very aware of the importance of hip mobility,

ankle mobility, all that stuff. I'm not naive to any of that. I have all my certifications that helped me teach all that shit. Yet ironically, I did not realize how what a limiting factor it was in my squat and until those shoes, until I fell, wow, my squat feels so much better. And all they are doing is they are crushing my lack of ankle mobility.

And now because I have something that's assisting that, all of a sudden my squat felt so much better. So what it really did for me was, and that was right before I went in my hardcore mobility kick, is it really opened my eyes of how much I lacked that, and never in my career had I really dedicated like, okay, I'm going to improve my ankle mobility. I'm really going to get after this and see if I can make a difference there. And I tell you, it is the single best thing that I have done for my squat is to improve my, and I think that's exaggerated for someone like me because I'm six foot three, and I have long

limbs. So I think somebody who has really long limbs in his tall, this is exceptionally or exceptionally important for them because you, in order for a big six foot three tall person to get into a really deep squat, you have to have good ankle mobility. Unless you have these odd, weird, short legs and limbs on your lower body, but not your upper body. And that's how you're six three, that would be a really weird looking person. Most people that are above six foot tall are going to have relatively long limbs. And that in order to get yourself all the way down into a deep squat, it just requires so much more ankle mobility. And I mean, I remember when I first started, I did the combat

stretch, which is where you, the video I did on YouTube, where you push your knee over, and I could get maybe comfortably a quarter of an inch, you know, beyond my toes. And because as a trainer, we were taught to teach people, never go past your toes. For safety reasons, all the certifications taught, you know, your knees should be right above your toes. Too much stress and ligaments. Right. And we didn't want to stress the battella, and this was dangerous to do that. So I coached that way forever. I most certainly trained that way forever. Yet when you look at like some of the best squatters in the world, your Olympic lifters and so that, you look at their knees and their knees are like a half a foot

beyond their toes. And so I began to pursue this. Can I get my knees, several inches beyond my toes? And that's where the squat and scroll came from. That's where this ability for me to go astagrass, but it was all the work and effort that was put into that. The shoes was what helped me though to see that and then to work towards that. Yeah, I was interesting.

I used to always wear like running shoes or like Nike shoes or like supported shoes, like forever working out because I thought that we had to have that. You know, we had to have that support constantly. And I was in this gym and this is the, the whole like five finger shoes started to kind of take off, the minimalist kind of stuff. And there was lots of trainers actually in there with their clients in chucks. And I was like making fun of them. I'm just like, what are you doing? Like they're in chucks. We're working out here. Like what's happening? And then I started to realize too, I, I gave it a try and was just kind of like gradually

like trying to get like more of a minimalist type shoe and Immediately found like the functionality there too as well doing lunges or things like that where I could You know get on my forefoot a lot easier. I had that flexibility there in my shoe to where it allowed You know more than natural sort of ways of stabilizing with my shoe to where it allowed, you know, more than natural sort of ways of stabilizing with my feet to occur. And so I started to kind of bring that in with my clients and sort of play with that, but it was very much like not, not, I didn't want to jump from these moon shoes down to like nothing, you know, supporting that because there was issues of that where people would get

really aggressive with, now I could just do everything like barefoot almost but I haven't built up that support system. Oh that when that whole movement happened a lot of people got hurt there was a movement there for a second and the running there's a lawsuit too. Yeah we're the there were runners who were talking it was a book I don't remember what it was it was a book that came out it talked about. Born to run that's is that it right there and I guess the I don't read book, but I believe the author went around the world and watched people run around the world from cultures where in tribes, for example, where they've been running since they were children.

And he noticed, he would photograph them running and he noticed with that, when people run barefoot, especially people who've been running barefoot for a long time, that they hit the ground differently than when you run with big running shoes. And he said, oh, we're running totally wrong. And everything that he says that I know that he said so far again, it read the book is totally true. It's 100% correct. The problem is if you grew up in a modern Western society, you've probably worn shoes

since the second you could walk. In fact, if you look at little kids shoes, they're really stiff on the bottom and they say, oh, this is good to support your kids' feet or whatever. And as an adult, you walk in heels or tennis shoes or whatever. And just look at your foot.

Take your foot out, take your sock off, look down at your foot, then Google a picture of a hunter-gatherer's foot. Besides the calluses and all that stuff, look at their toes. Look at them. Yeah, they can articulate them, just like fingers. Yeah, their toes are spread out, their feet are muscular. You look at our toes, their toes are all crunched together. If you have really big feet, your toes are really fucked up. Look at the pictures of NBA players feet. Yeah, they look real scary. Scary. Yeah. Because their feet were so big, I'm sure there were shoes that didn't fit them.

And so our feet and everything kind of formed to the shoes that we wore, the fact that we have all the support. And so if you go from where you're at now to going barefoot, you're going to totally hurt yourself. You're going to cause yourself problems. So it's a very slow process.

And look, inserts, shoe inserts, and, you know, art support and stuff like that can be huge helps for a lot of people. Some people have back problems and ankle issues and knee issues, and they wear inserts, and their joints feel a lot better. And that's because it's like a crutch, it's causing better movement,

but you can train your feet and your ankles to get stronger so that you don't need some of the stuff, but if they respond properly against. It's a very long process though. I used to actually take my clients, and it was a new thing that I'd introduced, it was just walking with their barefoot before we even get started training,

and just to see how they were loading their foot, and what kind of patterns that they were falling upon like walking down and back. You could see all that as a trainer very visibly. Oh, it's crazy because the bottom of your foot has got tons and tons of nerve endings. You can articulate, we're supposed to be able to articulate our toes quite well.

Obviously not like our hands, but if you guys... Like close. But have you guys ever seen videos of people with no hands? Yeah, and they can write with their feet. They can tie their feet. They can eat cereal. Yeah, with spoons. Yeah, so the capability is there and think of all the brain networks

that are connected to that that are totally atrophied because we wear these casts essentially on our feet, you know, 24, 7. And so when ends up happening, you grew up this way, you're an adult, you're like, I wanna reverse this, I wanna have, you're gonna make progress, but you'll never unfortunately be able to get that same ability that you had,

that potential because you grew up most of your life wearing this. So be very careful. I mean, I highly recommend, and when I say training, I mean like weight training not running, because I think running is what's more risky barefoot than... Way more skill, yeah.

Yeah, weight training. I think getting a client, myself, once a week for sure, when I'm training, even when my frequency is low, I will get for sure a workout in barefoot. I love to do walking lunges, barefoot. I love to do tippy toe squats, barefoot. A lot deadlift barefoot. I love to do tippy toe squats barefoot. Deadlift barefoot.

Yeah, I love to do my mobility drills barefoot. So I'll start off before I even get into my weight training. I kicked the shoes off to all my 90, 90 combat drills and lizard with rotation. And I'm doing that all barefoot. I definitely think that there was a, I mean, what, two, three years ago on the show I was sharing a lot on my Instagram with barefoot walking.

I would try and take a 10 minute walk. Now, what if you go to a gym and they say, you can't go barefoot? So then how do you guys feel about the five finger shoes? I mean, there's value in it for that. I think it's gonna kill your sex life. But I mean, if you're, that's your only way to do it. I mean, here's the thing.

I would, I would take that same your only way to do it. I mean, here's the thing. I would... I would take that same person who goes to that gym, okay, because at the time that I was doing this, I had the same gym. So I was going to a gym that I couldn't take my shoes off of that. So every day, I took a 10 minute walk barefoot with my dog. So I would, personally, that's me. I'm not a big five finger shoe guy.

I just, I think they are like ridiculous and ugly. And that's not a reason not to do them. If you really care about building your foot strength and you want to work towards it, I think there's value in walking around in those areas better. But the thing is just putting those on isn't going to help a lot of people because they still have their bad movement patterns. They still have their muscle imbalances. So all that's going to happen is they're going to hurt themselves.

Like my, I'll give you an example. My aunt was having some issues and her, I recommended that she start walking around at home barefoot because she's always in heels. That's the first way to do it. Well, the problem was she overdid it and had caused plantar fasciitis because her foot was so used to being in heels. Yeah. You gotta do it very, very slowly. And the best thing

you can do is this. Look, if you really want to work on ankle and foot strength and mobility, which I'm not lying, we'll make a tremendous impact on all of your standing lifts and just how you feel. It makes that big of a difference. It's a part of your body that's not developed. So imagine if it becomes developed, it'll impact everything, right? Maps Prime Pro. Maps Prime Pro has an ankle and foot section, and you need to do those exercises two to three times a day, five to 10 minutes at a time, every single day, and do those specific exercises before you decide to go,

just put on five finger toe shoes, or go walk around barefoot. And with that, go to mindpumpfree.com and download all of our guides, resources, and books. They're all free. You can also find the three of us on Instagram. You can find me at MindPumpSale. You can find Justin at MindPump Justin and Adam at MindPump Atom.

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