Mind Pump: Raw Fitness Truth - 1228: How to "Wake-Up" a Butt That Won't Build, the Benefits of Doing Push-Ups Throughout Day, Avoiding Grip Failure When Lifting & More

Episode Date: February 14, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about  the best plan of action for gluteal amnesia, the value of doing dozens of push-ups throughout the day, whether the deadlift grip should be taken to failure, and how to fix externally rotated “duck” feet. A very healthy debate between Paul Saladino and Terry Wahls. (4:39) The supplement combination that helps with Sal’s ADD. (10:22) The newest trend in bars: No booze. (11:30) The new wine line from MIIR. (18:00) Who has had the worst ideas? (20:50) Mind Pump Shout Outs. (21:48) Look out Tesla, enter Nikola. (23:24) Burger King’s brilliant Valentine’s Day promotion. (25:34) Why it is harder to get leaner in modern life and how to combat it. (30:18) Mind Pump News Report: Updates on the coronavirus conspiracy theories. (41:03) #Quah question #1 – What is the best plan of action for gluteal amnesia? (45:09) #Quah question #2 – How do you guys feel about the daily practice of things like 50 to 100 push-ups? (55:11) #Quah question #3 – Should your deadlift grip be taken to failure? (1:02:10) #Quah question #4 - How do you go about fixing externally rotated feet? (1:06:58) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Is autoimmune disease reversible? With Terry Wahls MD – Fundamental Health Podcast with Paul Saladino Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Could Booze-Free “Euphorics” Change the Way You Have a Night Out? Visit MIIR for an exclusive offer for Mind Pump listeners! Nikola teases an electric pickup with 600 miles of range Burger King Offers Free Whopper on Valentine's Day in Exchange for Photo of Your Ex EXPLOITED BY BURGER KING. - Casey Neistat FDA's Shoddy, Misleading Changes to Nutrition 'Facts' Label Take Effect China To Investigate After Whistleblower Doctor Dies From Coronavirus Sleepy Butt Syndrome is Why Your Butt Won’t Grow – Mind Pump Blog Stick Tension Hip Bridges to Wake Up Your Sleepy Butt – Mind Pump TV 3 Best Secrets - How To Make Your Butt Grow (AVOID MISTAKES!) | MIND PUMP TV MAPS Fitness Anabolic – Mind Pump Stop Working Out And Start Practicing - Mind Pump Blog 5 Exercises For HUGE Forearms & A STRONGER Grip (FREE Big Arms Guide) - Mind Pump TV Learn to Fire Your Glutes & Hamstrings with a Waiter's Bow Mobility Session – Mind Pump TV Mind Pump Free Resources People Mentioned Paul Saladino, MD (@carnivoremd)  Instagram Terry Wahls MD (@drterrywahls)  Instagram Casey Neistat (@caseyneistat)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, we answer fitness and health questions. People who want to know how to get leaner, build more muscle, do exercises better, live healthier lives. But we also had some fun introductory conversation. That was for the first 41 minutes. This is where we cover current events,

talk about what's happening in our lives. Sometimes we mention our sponsors. Here's what went on in today's episode of Mind Pump. We started by talking about Paul Saladino and Terry Walls. They had a nice discussion on a podcast. Paul Saladino and Terry Walsh, they had a nice discussion on a podcast. Paul Saladino is the doctor that advocates for carnivore, Dr. Terry Walsh. It was the famous doctor who was able to reverse her multiple sclerosis through eating lots of different types of vegetables. It was a good discussion. That led me to talk about mixing

discussion. That led me to talk about mixing, organifies green juice with organifies, neutropic, pure. When I mix them together, it makes my brain tingle. It makes me a better podcast about 10 minutes in it hits. In fact, if you listen to the podcast, it's actually 29 minutes, you can tell when it kicked in. Pay attention. Excuse me. Anyway, organify is one of our sponsors, and we have a 20% off discount for you.

That's a massive discount. So here's what you do. Go to organifi.com, forward slash mind pump and use the code mind pump for that discount. Then Justin talked about a new bar where people hang out and drink huge. Sounds like a lot of fun. Not.

Yeah, no alcohol, just neutropics, but you know, but it gets laid. No. Then I talked about the new Mir Wine line. So they make these insulated bottles with decanters. That's a new word that I learned today. And wine cups, so you can travel with wine in style. With ease.

If you like to hike and get smashed, you gotta check this out. Anyway, go to meer.com. That's m-i-i-r.com. Use the code MindPump for 25% off your entire order. That's a quarter of the price gone. Go check it out. Then I talked about one of our maps, users maps, of course, is our fitness programs. Kyle frame, he used maps split and got ridiculous results, added over an inch to his arms. Good job, buddy. Even net games. Then we talked about the Tesla copying crappy truck by Nikola.

Oh, dude, it's so you're all just kidding. It's an awesome truck. Adam and Justin like it more than the Tesla But of course I'm a Tesla fanatic Then we talked about the Valentine's Day burger keen promotion Get a free wapper listen to the episode to find out how I talk about how it's harder to get leaner Nowadays and we kind of speculate as to why that could be. And then I talked about the doctor in China who discovered the coronavirus, tried to alarm the authorities, ended up dying as a result. That's not cool. Dang.

Then we got into the questions. Here's the first fitness question. What is the best plan of action for gluteal amnesia? That's not a real term, but what they're talking about is, look, my butt doesn't respond when I work out. How do I fix that? So we talk all about that. The next question, this person says,

how do you feel about the daily practice of doing things like 50 to 100 push-ups every single day? So we talk about the value of daily exercise, short daily workouts. The next question this person says, Hey, when I do deadlifts, should I do them until my hands and my grip fails? Or should I stop a couple reps before that?

So we talk about failure, its benefits and its detriment. And the final question, this person has externally rotated feet. That means their feet turn out like a duck and they wanna know how to fix that. So if that's you, listen to that part of the episode because we give you suggestions on how to not look so dorky. Afflag. Also, this month, Maps Split, this is our six day a week bodybuilding, physique competitor, bikini competitor, and spider-dart program is 50% off. It's a hardcore workout routine,

and spider-dored program is 50% off. It's a hard core workout routine, but it does produce phenomenal results. If you wanna get your body to change, if you wanna see muscles develop, if you wanna build a faster metabolism, so it's easier to get lean. I think you're talking to me. And your hard core, you don't mind going to the gym a lot,

get maps split and get it now, because it's 50% off. Here's how you get that discount go to maps split.com That's MAPS SPL IT dot com and use the code Split 50 that's SPL IT five zero no space for the discount on the way to work today Shout out to how do I say the polls last name salad? Saladino. Saladino. Saladino. These fucking nice names. Saladino.

You got to roll it off the tongue. What did I say? What did I call them before? Saladano. I thought I said it right. Saladino. Salamabad. I didn't say that. I was listening to, you know, I already liked him. I like him more and more. Yeah. Even though man, he's been taking heat too and he, man, I've heard. He handles it well. That's what he does. He's on the darkers going back and forth. That's why I think I like. I think

I like him so much. I think he, I think he handles himself really well. And he's not afraid to have conversations that challenge his own beliefs, which is cool too. Like I was listening to him speak to Terry Walls. So he just he popped up in my feed. I'm not like a regular listener or anything that but he popped up in his feed. And I saw he's having a conversation with Dr. Terry Walls who we know. I thought, Oh, wow, what a what a polar opposites of the spectrum. 100%. So I thought, Oh, this is cool. So I'm listening to it. I'm only like a quarter or a half way through right now. Good discussion. Very good discussion.

Really, really good discussion. A little high level for the, probably, average listener, but people that are really interested in the microbiome and interested in both carnivore and somebody who is like hardcore, like, veggies six times a day. She's not vegan, but she eats a lot of work. Yeah, she's not vegan, but she's, you know, recommends six large servings of vegetables a day,

which is a lot, you know, tough to get much other stuff. She's the one, she's the doctor, you can look her up on YouTube. She's the woman who reversed her MS through diet. And she was also recently on, I think the doctor's also, she was also on there. Oh wow. You know, some of the points that the carnivore diet people make

are, now I don't, the conclusions I don't necessarily agree with, but a lot of the points they make are absolutely true. For example, plant foods, plants don't have the same defense that animals do. For example, animals have teeth and hooves. They can run, they can kick you, they can hurt you. That's their defense to prevent them from getting eaten. Plants don't have that. Obviously they grow, they're there, they don't have a very good defense at all. So a lot of the defense mechanisms that plants have to prevent themselves from getting eaten are things like bad taste, poison, foods, you know,

they make themselves very hard to digest. Reactions, bitter. Reactions, right? So here's a good example. Wheat is one of the most widely consumed plants in all of human history. We've been consuming it for since the dawn of the agricultural revolution.

It was easy to grow, it's nutrient, you know, calorie dance, whatever. If you picked wheat out of the ground and ate it, it would destroy your stomach, it would shred your body. Yeah, you wouldn't be able to do it. So you gotta pound it into dust. We have to process the shit out of it, even ancient, even back in the day, what they would do with wheat is they would take wheat,

and it did look different than the wheat we have today. I know we've changed it through modifications and breeding, but they would take the wheat and they would grind the shit out of it. I don't know if you guys have ever seen the big ancient wheat grinding stones that they would use back in the day. I have a poster of it in my house. That's weird.

That is something that would be above Sal's bed. Yeah. Next to Kathy Ireland. Look at this. Yeah. It's so cool. But they had fun facts. These big stones and then they would push them. People would push them in a circle and it would grind over another stone and would grind the wheat into a pallet or so that it could be consumed. And this is how humans have been able to eat lots of plants as we process them. It's also how we're able to eat meat. So it doesn't mean that meat is not something that we don't need to process. We do, we cook it, right? Since we've been using fire, we've been cooking meat and allows us to capture far more

of the nutrients. You know, most of us in this room can eat a half pound piece of steak, but if it was raw, you wouldn't be able to do that. Interesting points that they bring up. It does make sense that someone may have immune reactions to certain foods and have to avoid them like plants. I definitely think that there are people that are like, I just don't think it's a majority, but I like them because the way he talks about it. No, me too. He's smart.

Healthy debate like that too. You know, like people that are very, very educated and have, you know, their own specific stories of how it helped them and like the nutrients and everything else that they've like steered towards with that. Like Terry Wall's story is amazing. Oh yeah. And she's brilliant. She's brilliant. Oh, love. Tert. Do you remember when we first, when we interviewed her?

She was one of our first, very first. Like the first phone call. She was annoyed with us. Big time. Initially. At first she was. But then she liked us. That's all bad.

That's the one over. That's like episode. Is that in the hunt when we were like an episode. Oh yeah, I would say, well, maybe. That's good. It's early. We were in the, we were out of touch. We're definitely before episode 300 to 400. Oh yeah, yeah, maybe. That's good. It's early. We were at a duck. Definitely before episode 300 to 400.

Oh, yeah, yeah, yeah. Absolutely. But we were out of Doug's house. So if we were at a Doug's house, we were in the studio. I would think that we, how long have we lost each? No, we interviewed her in the studio, didn't we? Yes, yes. Oh, sorry.

We were at a Doug's house. We were in the studio. So, what would you say when we moved out of your house into the studio? I think almost a hundred Probably just we look it up. Yeah, I would say we did the first at least 50 to 70 at your place before we Got into the studio. I never know my 80s any hit You know what helps with it though? No joke the Organified green and pure I mixed them together.

Yeah. Oh, is that, is it good like that? I'll just kind of zero it in. So, there's a few combinations you could do with the organified products. And you guys know me, I'm a supplement. I don't know, what would you wanna call me? Or, yeah, I guess supplement four.

Village bicycle. So, everybody gets a ride. So, I take, if I mix the red with the green Christmas blend That's a good pre workout. If you mix the green with the yellow Cermet blend before bed. Yeah, really really good for before before bed anti-inflammatory relaxing I do that one every time. Then pure with green great for focus Concentration and just overall mental

I guess capacity or whatever. So before the podcast, so it's still has to kick in, give me another 15 minutes, and then I'll be able to pay attention. Yeah. Now, have you looked at, like, or you're not combining anything that's going to create some weird reaction and make your penis shrink or anything? No, no, no, no.

I promise you, look at that. Yeah, I think you should. You should. It's a side effect. Yeah, hopefully because it's a terribly large. Yeah. I mean, you should. You should. You know, it's a side effects guy. Hopefully because it's a terribly large. Yes. We need to be in the tropics. Did you guys see, there's like this whole movement,

I think it's an LA specifically, maybe New York too. I love LA movements the whole is better. They're my favorite. Like, yeah, typically lots of woo in there. But this one was actually like trying to get people to gather into these bars and hangouts without alcohol. So, the whole thing, it's, can you forks, I think is the name of these types of drinks where they're like basically in the tropic drinks that they make all fancy like cocktails and everything.

Really? Yeah, and it's like this whole thing where you go out, you hang out with your friends, you talk and all that, and you're less fun. whole thing where you go out, hang out your friends, you talk and all that and you're less fun. I was like, okay, cool. So we're going to get pitched like some multi-level marketing while we're there. So let me get this right. It's like a bar, but they're not serving alcohol, they're serving new tropic drinks instead.

Yes, exactly. That sounds stupid. Yeah, do you think it's going to take off for what? Just going to Starbucks. Because I have's it. That's a coffee. Because even as much as I like like pure, for example, like we love pure, I mean for the most part, I'd say we have that almost every time before we get on the podcast, even

as much as I love that, the feeling that I get from it, it's like, it's more conducive with what we're doing. We're having to talk and so I want like clear a clear mind. I want high energy levels, but it's not even like taking 300 milligrams of caffeine. I'm not wired on it. I'm not like alcohol. I'm not loose. I'm not. Well apparently they sit it makes you feel like happy. It's like a, like a, a, well, yeah, they're doing it. Yeah, I don't know. They're trying to sell it hard. No, no, no. It's not gonna make the unattractive girl appear more attractive, right? Yeah, that's the magic of alcohol.

That's the thing. This party sucks three jinx later or it helps the socially awkward guy go over and fucking say hi. How funny is that confidence? Think about that for a second. Every most people suffer from some form of social anxiety, which is why when you go to meet people, alcohol is always. Yes, it just does. It's always there because all of us are socially a little.

I would argue that's the main reason why it works so well and why clubs are the way they are is because they serve alcohol. I think you take, like I know that weed has come on the scene big and they're making lounges like that. Maybe it's not the same. I bet you it's not. I haven't been to it. I haven't been to it one. We try to be interested in that.

We will make him out there. We need more socially anxious. So we did one of the first ones. Yeah, I don't really like talking to people. We did one of the first ones in the Bay Area when we first started the Canvas clubs. And I mean, it wasn't like cracking or anything because it was still kind of under the radar. But we had enough where people were, you know, 15, 20 people were gathering in the lounge.

And it's different. Yeah. It's just, I mean, people are in corners getting high. That's the same. You just like, you just stoned, like, see. There's not like, it's not a lot of, it doesn't like promote social. So no, it does it.

You start staring at things. Yeah, if you had all like self-conscious, a little bit anxious, smoking weed's terrible. You know what I'm saying? All of a sudden you're like, oh, yeah, you forget what people are saying. Or you know what I'm thinking. Or you clam up more, right? Yeah. I mean, there's a small percentage of population would say that they're, you know, more

extroverted on marijuana, but for the most part, I think most people kind of clam up quite. I think it's good with people. The outliers. It's good with people you're already comfortable with. Right. And that's what we see with the lounge, is that you'd see these little groups, yeah, little groups of three to five people

that came together. And they're not talking anybody else. Yeah, that's how anybody else, you know what I'm saying? So it's like that. It might as well go home. The thing with bars and stuff is just people intermingling like crazy. So, imagine being like a 22 year old, home. They think the thing with bars and stuff is just people intermingling like crazy So imagine being like a 22 year old never had weed for the first time

You see that attractive girl in the corner and you're like telling your buddy like I want to talk to her and he's like listen Yeah, I know you're nervous. Yeah hit this joint real quick. Yeah, this box Terrible idea hit the ball. I want to go home So when is this when these things start up? How did you come across it? You know it's called I wanna go home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home.

It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home.

It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home. It's a big home I think they're trying something new and again, they're just trying to create a market for something

that I think is, it's kind of forced. I think this is a millennial idea. Oh, you want it, you know, I don't think it's gonna work. It is, you want it really do. You want to hear another millennial idea that's kind of along those same lines. Yeah. Have you guys seen these clubs where,

okay, typically you go to a night club and there's alcohol and loud music. It's a big part of the... Oh, I know you're talking about that. And club and there's alcohol and loud music. It's a big part of the... I know you're talking about that. And dark lights. Dark lights, loud music, that's also to help with the social anxiety. It's loud, so you're talking, other people aren't listening to you, whatever.

So these are night clubs where you go and everybody puts on headphones. Yes. It's silent in there and you're wearing headphones. So it's dancing. You only have an idiot or anything. So I hear those are really fun. So I hear those are really fun. Yeah. I do have the colors that match with the person.

So the idea is that you could have like three or four different genres of music playing in the same club. And you see like if I walk over to a girl and she's got pink and I'm rocking blue, we're listening to different music. We're not dancing together. And we're obviously in a different music. But if I walk over and I see rockin' blue. We're listening different music. We're not dancing together. And we're obviously into different music. But if I walk over and I see girls got the blue lit up, like I'm like, we're listening the same thing.

Yeah, but that, that, that, here they're cool. I haven't been to one. But that pickup line is brilliant. As it is, it's only one pickup line. Cause yeah, that's like, I can see you like, some face for a second. Yeah, I can see that. Like you go, oh wow, you got the same song.

And then you're done and I go, I'm like, oh good boy. You know, I was actually thinking about that, like how, I wonder how the interaction is, these days that dance is and everything, cause do you guys remember like how, like aggressive it used to be with like the whole movement of like freaking and everything,

where you just like get behind somebody, and oh, I think it's probably just as bad if not worse. But like, like, you know, like there was guys, it would just like swoop up up behind girls and just start You know Moving up and down on them like whoa guy that's happened a lot. Yeah, I'm a bad doesn't happen as much just like these days suck Yeah You just air hump anybody

Come on I remember man they used to you would dance and it was like man if there were no clothes there, everybody's getting pregnant It was like that's how close yeah people are going crazy There was a lot of movies around that too around a certain time It was I know dirty dancing, but then there were other other movies that would come out became a thing for a second right? It's like the Bobby Brown moves. Yeah, like the Dern You're speaking of alcohol, Doug can you go on the mirror website? I don't know if you guys knew this so So you guys know mirror, obviously, the company, we're sponsored by them, they make cups.

And yeah, it's my fantastic cups for coffee. Yeah, yeah, really insulated cups and what are, look what they have. Well, yeah, we almost bought this for Rachel. Did you really? Yeah, yeah, yeah, I guess. You have a line for wine. Yeah, Katrina and I were looking at Guest for Rachel

and I told her that this would be a really cool gift for her right here. So what is it, it's two insulated containers, mere containers, plus the cups and it's made for wine. Yeah, the two on the left are the right are the tumblers, right? And then the left, I forget what you call it. What do you call the ones with the wine breeze dug? What's it called? Like a decanter?

Yeah, yeah, like a decanter one. Oh, really? Yeah. That's cool. So it decants. I'm I using the room. Yeah, I don't know if it's a verb or not. It's a verb. It decants the way that one. That's a verb or not. Definitely does a good job decanting. Yeah, say yeah. Wow, that's actually kind of cool. No, it is cool. I feel like that's such a hipster thing right there. Yeah. If you go to the park with a girl. Oh, exactly.

You're no. Instead of carrying like a glass bottle around. So at that, you could throw that in a backpack or whatever. And you know, smash while you're hiking. Yeah. They don't the picnic blanket. That's they have good style. Everything they make looks really, really good. Yeah. Looks really sharp. So how does it decanter? Decan't. What is it? It's just the way it works. Yeah. No, they normally, yeah, normally, it's the they normally are shaped a certain way aren't they?

Doug the way they breathe I'm no expert on this. I know School I haven't finished my training yet. Have you guys ever gone wine tasting before? Yeah, yeah So I've only been there once but I remember the guy would pour the wine really wine tasted once or twice Wow really yeah, I'm more into whiskey I get so I'm Marndo Whiskey. I guess, so I'm the asshole who should know more about this, then. How many times have you gone wine tasting?

Probably 20, something. Wow. Yeah, really? Yeah, why can't you? It's not even a drink. Well, it's fun. I guess, you guys have been in the same relationship for fucking 40 years. I've dated a lot of girls.

That's like a thing to do. If you're dating a girl, let's go wine tasting for a weekend. It's like a very, I think, go to date move, right? Right. So I've dated a lot of air balloon right after that, right? It's a lot of, did you do it? Did you do a lot of air balloons? No, I did, there's an expensive.

I actually had a client buy me one and I never used it. Bought you a hot air balloon ride? Yeah, it's like 600 bucks. I feel like it's the most, that sounds like the most boring thing in the world. Dude, whatever happens, we were gonna go up there and do a podcast in a high air balloon. We were gonna be the first podcast

that was gonna be our staple moment. What a terrible idea. You know, loud those things are? Yeah. When they turn the thing off. Yeah. I wish we, I wish. Can you start making a list when we have ideas

that we don't do that we're like awful or that we did and it just totally flopped. That sounded like such a good idea. There's a lot of ideas like that. Do you remember your idea that you had that we actually did which I know it was a terrible idea? We did anyway. When we recorded on the road, remember that? We put that out.

We did that somewhere else. I'm not conceding that was a terrible idea. We tried it. And we went hard on that episode. There was a lot of stuff said on that thing. It was also the worker B.A.M.E. and I'm saying we were multitasking that. So it wasn't just like, hey, this would be great. People are loving it.

He's like, hey guys, I want to swim, but I also want to podcast. Put the headphones on. Let's make this happen. Who do you think has had more worse ideas? More worse ideas? I have just more ideas in general. Better English, you know. So it's a lower percentage to be just a lot.

It's like, it's like Babe Ruth, like more strikeouts. You swing the bat a lot. You just use a sports analogy for that. Dude, I'm so proud. You know, it's getting worse actually. I know all about the baseball. No, the sports ball knowledge is gonna be rude, dude. Did you guys see the kid on the forum that posted his

before and after from following maps program? No, I didn't. All right, I'm gonna pull it up right now because. Which one? Dude, Kyle. We have a lot of them. Yeah, what's his name? Kyle, I had it written down.

Kyle frame. So Kyle frame followed Matt. And I think it was maps and a ball that he followed. So check this out, young kid, no split, map split, right? So he started October 30th, 2019, and then finished February 9th, 2020. So check this out, right?

And I love these measurements, because he measured everything. His neck went from 16 inches to 16 and a quarter. So he just gained muscle overall. I know. Chest went from 43 inches to 16 in a quarter. So he just gained muscle overall. Yeah, yeah, yeah, yeah. And I know chest went from 43 inches to 44 and a half inches. Yeah. His waist generally stayed the same.

His thighs went from 24 inches to 25 and a half inches. That's a one and a half inch, yep, gain. His calves stayed about the same, went up a little bit. Sorry about that. It sounds like you're got my genetics. You get the my pump, you get the my poke curse. Yeah, and his biceps went up from 13 and a half inches to 15 and three quarters And oh wow huge gains on his arms. That's you go arms. Yeah, is that great? Yeah, that's those are huge How old is he? It didn't I didn't say but it looks like a young kid. Yeah, it looks like he's younger

Right? Yeah, definitely younger than we are. Yeah, anybody's young. But that's great. You know, listen, if you have, if you're following a map's program and you have a great before and after or measurements or whatever, DM them to us, we love seeing that kind of stuff. I love it, you know, every once in a while

I'll post people's progress because I just think it's super cool. Did you see the, what I shared with you guys in our Text messages this morning. Oh the Dessla look out buddy watch out. It's the front name the copycat Dude bro. No bro. They actually designed it and everything so much better looking. I would drive that truck First of all I would drive that truck first of all I would drive that sexy truck The name alone is silly. It's they're copying obviously copying Tesla He's a hater

Nicola Oh Weird don't be a hater Yeah, it looks like a four-grapter Yeah, they have on steroids. So it's gonna start pump mine one day So you get a hating a hater or what? Do don't hate they have no track record. We don't know if this truck is actually good or if it'll explode or how awesome it is.

That's exciting about that. We don't know what's going on. Revolutionary. I don't think we can do it. A 900 horsepower, zero to 16, like 2.6 or 2.9 seconds. How much faster are we gonna go? This is getting silly. Mooticrous speed.

Can your geometry truck do that? It's the geometry truck. I don't know, man. I will say that. Look how good, okay, tell me, now that's a good looking truck. It's sexy, dude. It really looks like any other truck.

Doesn't look like a truck. That's what they speak of me. That's the point, so. That's a good point. No ingenuity. That looks like a truck. Oh, good. Yours looks like a five year old druid.

No, yes. Why are you saying mine? You own it now. It's like, yeah. That's like a true. Oh, good. Yours looks like a five year old drew it. No, yes. Why is saying you mind? You owned it now. It's like, it's so exciting about it. You know the Tesla stock though to me is very scary. Yeah, dude. Doesn't make any sense. If you bought a long time ago, sell, get your money out.

You hurry up. That's to me, that's crazy. Can it keep going that way? I know that Tesla trades not like a motor company. It trades like a tech stock company. It's a bunch of speculation, dude. I mean, let me look at them right now, and see what they're at right now.

It's insane, it was like $900 something dollars. I would, it's peak, now it's down to $77.8. Oh wow, it's moving that fast. Yeah, it did, the fluctuations are silly with it. Doesn't make any sense. I mean, back in October, it was $250, you know, and then it hit at one point, what was it? $887.00.

That hit 900. Like a few weeks ago, was a week ago, what happened? That hit 900. Yeah, it doesn't make any sense. Anyway, oh, did you guys see what Burger King's doing? You, Mr. Marketing guy, you love, you love other things like that. No, for Valentine's Day.

Well, without you even. Tell me about it, I, without you even, tell me, I love Burger King as far as their marketing. They always have great, great stuff they do. Yeah, I don't know about their burgers, though, one's the last time you guys had Burger King. Yeah. When I was in college, probably.

Yeah, I prefer them though to McDonald's. Like, ugh. McDonald's is terrible, burgers. McDonald's has got the far... You're a whopper guy over a big Mac guy. You're definitely a whopper guy. I'm like both. I used to like, big Mac is a bread sandwich.

I mean, I used to, I used to, I used to, I used to eat Burger King and McDonald's that regular that they both would make it into a week for me. Because that's how it would be. Oh, I had McDonald's last time. I'll have Burger King. You were on the board. Carl's Jr.

You were 24 hours a day trying to gain when I think of the same thing. When I think back to like my early 20s and teens, my diet, and I think of how I eat today, it's so insanely terrible. It's so horrible. Like Even when I got into training, like even when I first got into fitness, fast food was still a semi-regular thing. Oh, totally. Like it wasn't like it was.

Because the way you engage it is, I'm not gaining body fat. I'm trying to gain weight. So these are calories. There's proteins, carbs, and fats in there. Let's go for it. Yes. I was exactly the same way.

Yeah. So it was not until probably my mid to later 20s did I completely like eliminate like fast, like fast food is a non-existent. Oh, I don't touch it at all. I can't think of the last one. In and out burger is a close. It's just I'll go.

And it's not like I'm a weirdo where I'm like, I can't have it. It's that it fucks me up now. Like if I were to go back, I just don't sound good. I remember probably about, I can't have it. It's that, it fucks me up now. Like if I were to go back, I just doesn't sound good. I remember probably about, I don't know, six to seven years ago, maybe a little fuck, I'm 38. So it's more like nine or 10 years ago.

20 years ago. It gets a little bit further back. About a decade ago, I remember like, hey, it's been a couple years since I had Taco Bell. Oh, it's been a couple of years. Let me try it. Let me see how it goes. Tyria.

Oh yeah, dude, like, I'm not even done with the burger and I'm in the bathroom. Yeah, it's terrible. So I can't even do it any more. In and out is about as close as I'll get, but I don't touch the classic fast food restaurants. Yeah, in and out five guys I'll have. That's still a semi-regular rotation in my diet.

Until this day McDonald's has the best french fries. Nobody comes close to their french fries. Yeah. Whatever they do to their french fries. Yeah. Whatever they do to it, whatever magic engineering that they do, still have the best. But anyway, so here's what Burger King's doing for Valentine's Day. Oh, sorry.

So on Valentine's Day, if you bring in a picture of your ex, you'll get a free wapper. Shut your face. See, brilliant. So brilliant. Are you serious? That dude. Yeah.

What did they do with them? I'm like posting it on some board. Can we please? I hope can we see now this is I these are time people I like to interview I would love to interview the person who's behind You like to interview the Burger King market know? Are you the king? No, not the kids here? No, I would like to I would like to hire for the dog maybe you could do some research for me on LinkedIn find out who the head of marketing is for Burger King I would you this guy or girl does get no attention no one's fucking interviewing them

But I would like to interview them. I would like to talk to them about these meetings when they have strategies about how we gonna market come things Were they the ones that did the the traffic like they would drive up to your car and traffic? No, no, McDonald's. No, Kaz, does that mean Burger King? Burger King did a, I brought up it last year. They did say, and I can't remember. So maybe Doug could also look up, sorry, Doug, I'm putting you all over the place here. Casey Neistat gets trolled by Burger King.

Tell me what you get when you do that. What happened? Burger King did a campaign where they went, they did something to get the attention of all these like really big social media followers and they got them to talk about them was brilliant. I can't remember what it was they did though. And I talked about them show years ago

and Casey Neistat got trolled by Burger King and it caused him to talk about it on his. It didn't work. Oh yeah, it worked. And they did it with like multiple social media people. See what they said. Infl fluency case. I said rips burking for exploiting him. There you go See Wow, yeah smart right. No, no, it was it was I can't remember. They did those say what they did No, I just said the article here. It just said they liked his tweets They did they did oh, I think they went back and they like they went on all these big social media people and they liked or commented on like really old stuff of theirs

So it populated up and they're like what the heck? Burger King's going all the way down and looking at my old stuff. Whatever they did It was brilliant because it got Casey Neistat and a bunch of other really big see there you go. What's it saying Doug? Oh boy. Oh, it just says they're looking they're liking his eight-year-old tweets And then you repost it and said, why are they liking my old tweets? Okay. Just random art.

Smart, don't you creep in. Tell me that's not brilliant. It is. You know what this is making me think right now about kind of related to it. You know recently you guys know I've been trying to modify my nutrition to try and get leaner. It's fucking hard now dude.

I used to get lean so easy. It's hard now. It's way harder. I'm just not active like I used to be. When I was young, we were talking about all the food we used to eat when we were kids. I mean, I used to hammer, you know what? When McDonald's had 9.9 cent double cheeseburgers,

remember when they would do that? Yeah. I would literally go and spend $15. That's what it was at, 14 or 15 double cheeseburgers. And my body fat wouldn't go up above 12%. I would gain a single pound. I just gained weight talking about it. I have a theory. I have a theory on that. And I would challenge you the two of you too, because I can't remember the last time I've seen either one challenge. Track your daily

steps consistently. Oh, dude, it's long. And I don't wanna know, right? Well, yeah, I'm just gonna do it. And here's the thing, so I've been, and I'm not right now, and I haven't been consistently, but I have done this before where I continue wearing my Fitbit or tracking my steps, even when I'm kinda off my routine, and then like when I'm hardcore consistent,

and then I know what I was doing back in my late 20s and early 30s even, and the variance is unbelievable. Oh, it's silly. Oh, it's ridiculous. I could be somebody who easily, when I'm active me, playing basketball here, lifting every now and then going out for my walks, doing all sorts of that, walk in 15,000 to 20,000 steps, no problem.

And then on the same week, I can be that guy who is 2,000 steps. Doesn't even walk a fucking half of my family. I'm a channy-cathy. But I mean, you know the difference of moving 2,000 steps and 20,000 steps. What did he- Wait, wait. Good job, math guy. Cheers, kicking in.

You see that? Yeah, yeah. Just kicking right there. Can you type one of stamp? Oh, or we had 20, 25 minutes of the episode. That's all we do. Yeah, you had to get it a little early. Yeah, 29 minutes in.

It's about 30 minutes. 30 minutes in. Yeah. Brains on fire now. Yeah, yeah. Give me another one. Give me another one. My point is though, you got the math right on how many more steps it is, but you understand

how many more calories. Oh. but you understand how many more calories, but just walking is doing. Not to mention that probably some of that activity is probably higher elevated on killer cows, right? So we have this, everybody has a killer cow. Has a consistent amount of calories at rest that they burn, somewhere between like 1.3 to 2.2, depending on your metabolism,

that your body just burns at rest. Then when you kind of walk around and move that kicks up to like 3.3 to 3.5 type range, just moving around and walking. Then if you like are doing like somewhat activity cleaning the house or moving that jumps up to like 5 or 6. So if you're just somebody and this is why, this is what I speak to with clients so much is talking about just creating more movement and activity in their day because the the overall amount of calories that that ends up in a day and then in a week is cleaning house do yard work in town. It's insane. It makes

a massive difference. But what and what I've gotten better as I've gotten older is I've learned to adjust be aware of that more and I don't need to wear my tracker to know, like I know it will. That's what I mean, that's why it's so much harder, because as I'm reducing my calories, I'm like, wow, I'm not burning very many calories at all. When I was training clients, because when you're training clients, you're standing, you're walking,

you're moving, you're grabbing weights, you're putting, you're re-racking, you're doing all kinds of stuff. So I went from doing that all day long to just sitting in this, in this soundproof room on this microphone, and although I can jab, shit.

Yeah, exactly. Well, this happens to all. All my job muscles are working. This is what, this in my experience, when I would assess somebody that has put on, you know, 30, 50 plus pounds, nine times out of 10, the thing that happened,

if it wasn't like some dramatic injury or something, and they started to pile on this weight, now they always attributed to getting older. That's what they think, you know, because that's like the consensus. It's like, oh, you get older, your metabolism slows down, that's when everybody gets fat and just part of life, right? Like, that's what they think, but I can always-

It's always a big player though. No, it's not the big player. It normally is a major shift in their job. Like they went from being a college student who was, you know, walking to class all day long, maybe playing some sports, doing activities. Now they're a engineer sitting at a desk, all day for 10 hours a day, six days a week,

and then on the weekend, they're burnt out from their crazy work week. They fucking sleep in and they want to- I 100% guarantee I'm not doing, I'm not even getting 4,000 steps, unless I schedule walks, which what I'll do when I feel my best, I have to schedule 230 to 40 minute walks every single day. That's what I feel my best.

And this is why I know the book that you're starting to work on and the case that you make all the time, why I think it's such a brilliant and important message. It's such an important message for the masses is if it wasn't for your unbelievable consistency with weight training, because for sure, out of all of us, you were. If it wasn't for all this muscle mass, it's all this glorious. I'm trying to compliment you.

You still come over the top of the cup with yourself better. Making you more accurate. My giant penis and my big muscles today. Swarabbing musculature and that I present every day. I'm just going back to picking on you so it's a compliment. It's a compliment. It's easier.

It's a hot furnace of calorie burning in machinery. For real though, the fact that you lift, like you do on a regular bed, I mean, you would be a fat ass right now. Oh, I'd be. I mean, you would with his little as you move, if you weren't as, because you were, I mean, when's the last time you lifted less than three times

in a week? Oh, I always lift at least four or five. Exactly. Oh, right. So, I mean, you're constantly, you're constantly sending a signal to your body to reallocate all those extra calories from a little movement to go to work

and either build or sustain muscle in body. And what's funny is I can eat anywhere between 2,500 to 2,900, 3,000 calories a day. My body fat doesn't go too high. But right now trying to get lean, it's cracking me up because I have to re-adjust my perception of what is considered a bit, what is considered, you know, a diet for me that will get me leaner

because I am used to what I would eat before and get leaner. And I'm just realizing, that's what I mean by it's harder. It's like, damn, I gotta come more food. If I wasn't aware, like, when I was competing, so there was a time when I was working at Orange Theory, I was getting up at four o'clock in the morning, walking, I was, I had 10,000 steps before 8 a.m. Well, yeah. Before 8 a.m. and then I was training hard for when I was getting up at four o'clock in the morning walking. I had 10,000 steps before 8 a.m. Wow.

Yeah. Before 8 a.m. And then I was training hard when I was competing. I mean, I was able to eat 5,500, 6,000 calories and have six pack abs. Like, dude, if I push over 2,500 calories right now, I pile on the body fat. Like that's how sedentary. But here's the thing, that's life. And that's the key is that you learned, and this is why I think that tracking is so important

is that there's such an individual variance. That's my story, right? And your story is different, your story is different. It's learning your body, so you understand when the things in life like this happen, when you have a kid, when the job you change, when you're no longer competing on stage, and now you're sitting behind a fucking micro, you know that you can't just keep eating and doing the things you were doing back then, you've got to make fundamental changes if you don't do something to make up.

Well, when they do studies on this consistently, this is very consistent, predictably, people overestimate how many calories they burn every day or overestimate how many steps they take. And underestimate how many calories they consume. Everybody, this is across the board, this happens on a regular basis. So if you go and do like a one hour hike and people ask how many calories you think you burn, you're gonna overestimate everybody does.

Oh, that was hard, I must have burned. It's so hard. 700 calories or a thousand pounds. Then when you eat food throughout the day and people say how many calories you think, well, I didn't eat that was hard. I must have burnt. 700 calories or a thousand calories. Then when you eat food throughout the day and people say, how many calories do you think, well, how did it eat that bad today? I think I ate 2000 calories. You're typically 500 calories or a thousand calories off.

Did you read that article? Somebody sent us about like calories, not being like, whatever they're saying they are in terms of like the FDA or whatever, like it's not even close. I didn't read it. I told you it's 20, it's not even close. I don't even read it. I told you it's 20, it's, yeah, I remember you brought up those statistics, but I think I'm wondering if it was even like more agreed.

Oh, see, I believe that. Like I know that the FDA already allows them to be 20% off, which is a lot, you know. It's a ton. Especially as you get higher, that's what you people get to understand. Like 20% of 100 is already 20 calories, but when you're looking at something that says

it's 1000 calories, that's an extra 200 some calories. And by 20 calories, but when you're looking at something that says it's 1000 calories, that's an extra 200 some calories. And by the way, that hike you talked about doesn't even burn 200 calories. So it's like, if they're allowed, if they're allowed to be off by that much, the little bit of exercise or movement you're doing, you're overestimating things way more than what it is,

just that alone is enough to explain why the fuck you're not moving up or down. That's why it's so important to build muscle so that you burn more calories doing whatever you're going to do anyway because for the obvious you have more calorie burning machinery but it's not just that. It's also when you're telling your body to build muscle it becomes less efficient with the way that it utilizes calories. So you can't explain the metabolism boost from resistance training purely by the muscle because I've seen

People post this on on social media and it annoys the shit out of me Well, it was a you know, building muscle. There's a you know, boost your metabolism that much one pound of muscle only burns X amount more calories. You'd have to gain 20 pounds of muscle. No, no, it doesn't work that way. It's not a direct Relationship. Yes bigger muscles burn more calories. That's true, but it's also when you're building muscle or sending a signal to build muscle, your body becomes less efficient with the way that it utilizes calories.

And there's a big range there. You can see this with clients, change their resistance training, have them trained to build muscle, eat more calories. The scale doesn't go up. They still haven't gained any muscle yet. They're not gaining any body fat, but they're consuming 300 more calories a day.

It can only be explained, and we don't know the intricacies yet, but it can only be explained by less efficiency. Something else that helps is creating. Creating actually helps with that, because it boosts mitochondrial production and it increases the amount of mitochondria that you actually create. When you do things like lift weights or pretty much anything, it gets the body to burn more calories, one of those things.

And it's so funny because humans spent thousands and thousands of years on earth, our bodies spent so much time trying to figure out how to be more efficient with calories. We're in this weird situation now where that is totally going against everything. Yeah, we want the least of the most unofficient bodies of all time to deal with modern life where it would be great

if we could all eat 6,000 calories a day. And because of our inefficiencies, we end up burning most of it as heat and energy and not gaining any body fat. So anyway, interesting. Oh, one thing I want to tell you guys, news report. So you guys know the coronavirus thing that's going on over in China, right?, everybody's freaking out. Yeah, have you guys seen the conspiracies by the way? Yeah, I have I've seen them like the hazmat suits and like spraying the streets and like crazy shit

So I live yeah, I live with a nurse I get like the opposite end of that of like she's just so like she gets pissed every time There's hysteria over these types of things because she's already had patients that have had the coronavirus That's already been through here before what yeah Oh, but it's not this is not that strain or whatever so but this is I mean again like I my conspiracies always like I kind of check Myself a bit because like think about like the media and what they want to portray and like what they want from you They want you to be fearful. they want you to be make rash decisions Being afraid is what attracts us. You said you post two news articles one scary and one is it but I'm really scary one

Yeah, I know I have seen some of this shit you've been putting in our text thread and I'm like ah This Courtney tell me about this It's it's cracking me up. So anyway, oh two things those two stories one There was a guy in New Jersey. I think it was who thought he had the coronavirus. So they quarantined him. Everybody freaked out. They tested him. It turned out it was a hangover. So he had he had the other corona virus hangover. The wrong. It's true. It's true that actually happened. He was a hangover. You get trolled. I added the joke. It's true, that actually happened. He was a hangover.

You're getting trolled. I added the joke. I don't have a car. It was the wrong corona. But anyway, the doctor that discovered that this was going crazy, he alerted Chinese authorities. They told him, do not tell anybody and go back to work. He did, he operated on somebody who had the virus,

caught it himself and fucking died. So the doctor that was sounding the alarms died from the coronavirus, and it was because the Chinese authorities told him, don't say anything, go back to work. Whoa. Kinda crazy. Then I've seen conspiracies.

What was his health like? The Chinese doctor? Yeah, I have no idea. Exactly. Who knows? But anyway, but yeah, all the conspiracies have come out. Someone else came out with calculations

from how many people they actually think are infected and it's 10 times more than what the tank of government's for. Well, I heard the Ratler-ass flu is killed more people. A more? Yep. Yeah, so I... It was more people with the flu. Yeah.

You know, here's the thing with these viruses. This is the truth now, and it sounds alarmist, but it's just true. It's like an earthquake. It's not a matter of if, it's a matter of when. At some point, we are gonna get hit with a very dangerous virus, it's just what happens. And I just see this happening and playing out

like the Ebola scare. You know, there was two people, you know, that ended up being in the US and then they like quarantined them off and then it was like, okay, moving on. Do you really think that we can get hit with something in that mass? Like we hundreds of years ago happened. Like I feel like, so we're so on top of it to this point where we get like freaked out over something that may have. You're right. So there's the advantages are that we have such fast moving information that we could find out and quarantine. But the drawback to nowadays is that people travel.

Moving and out, really. Yeah, dude. Whereas before it was confined by borders and oceans and rivers, now, anywhere in the world, if there's a crazy virus, it could spread so quickly, just because of planes and travel, so fast. So who knows?

But at some point, we will get hit with some kind of a pandemic. It just, it just, it happens. It just happens. It's happened forever and it probably will happen. It might not be the coronavirus, but we'll see. Maybe it's the next one.

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First question is from lorinda 6753. What is the best plan of action for gludial amnesia? That's the what? Isn't that sound official? Is that sleepy butt? Is that sleepy butt? Gludial.

That sounds so official, right? Yeah. So this is not an actual thing. If you go to the doctor because your butt won't grow, they're not gonna diagnose you with gluteal amnesia. The term, they just fake that up. Yeah, it's gonna find it. I like that.

The term that we use is sleepy butt syndrome. It's not really a syndrome, but what we're referring to is people who are trying to build their glute muscles. They're very quad dominant. Yeah, and they're doing all the right exercises. is people who are trying to build their glute muscles. They're very quad dominant. Yeah, and they're doing all the right exercises. They're doing the squats and the stiff like a deadlift and the lunges and for a right of a reason,

their butt doesn't seem to want to respond. Now, there's a few reasons why this may be happening, but one of the main ones in, I'll speak personally from my experience, is that that person just doesn't really use a lot of glutes when they do those exercises. It's usually a lot of quad. And so the plan of action,

step one is to learn how to feel the glutes. This is more of a subjective perceptive type thing. You're not necessarily connecting to the glutes more, unless you're actually paralyzed, you're connected to the glutes. It's just learning how to feel them so you could change your form a little bit to activate them more. And the best way to do that, one of the best ways to do that is to do glute isolation movements at the beginning of your workout. Movement where you squeeze and feel the glutes activating. Then when you go to your squats, you know what to look for when you're doing the movement.

Or feel for, right? Right. I think this is also why bright contours just like exploded with the hip thrust. I think that we didn't have anything that you could really heavy load that was like an isolation exercise for the glute before that. Like everything, think about it.

All the other isolation exercises for glutes, they're all like. They're pretty weak. Like, everything, think about all the other isolation exercises for glutes. They're all like, they're pretty weak. Yeah, kickbacks, dog peas, fucking, weak ass movements that you can't really load. You can load a hip thrust, really, really heavy. And it's, you know, almost an isolation, it's not quite an isolation, actually,

nothing's really an isolation exercise. But the glutes are really, the prime move. Yeah, it's hard to do a hip thrust and not use your glutes. It really is. You could have pretty poor mechanics on a squat and easily do a squat that looks to the average eye as good form, but be very quad dominant. Like I've seen clients squat and to the average eye, you go, hey, that's a good looking squat, yet they have these massive quads in a flat butt,

and it's just their body is driving more off the quads, because it is still a very quad-dominant exercise anyway, so it's hard to like see that mechanically. The hip thrust, it's directly right up, posing the glutes when you lift up from the barbell on your hips, and so I think that's a great movement. So I think priming, like you're saying,

I would love to start, we did a good YouTube video on floor bridge and I broke down the importance of flattening the back before you lift up. So there's a really good video on that, on our YouTube channel. I think priming with a movement like that or some of the things like glute kicks or something just to get the feeling the butt, a little bit of a burn in it so you can wake it up, you know. And the term sleepy butt or wake the butt up, it's not sleep, it's

not asleep, it's not not being worked like that's, it's just a term that we use to explain to people that you're not working it as well as you could be in the movements that it should be taking over more. There's less recruitment happening. Yeah, exactly. So doing something that connects to it well, and then like Sal was saying, now when you go into your squat, you're thinking about your butt as you do it. But I mean, this is where a hit barbell hit thrust have a ton of value to me. And this is something that of all strength athletes bodybuilders are the best at. So if you want to learn how to develop a specific muscle, aesthetically speaking, what I mean by that is actually visually develop it, look to bodybuilders. Bodybuilders are experts at this.

They rarely focus on the movement. They usually focus on the muscle that they're trying to work. Now every other strength athlete, every other athlete that uses weights, every other category does not care what muscle they feel and what muscle they're trying to develop. What they're trying to do is lift the weight in the most efficient, safest, most effective way possible. Whether it's your power lifter,

or an Olympic lifter, or a kettlebell athlete, or a football player who lifts weights, you're not going in there to make your glutes look nicer. You're going in there to get stronger at the movement. It's totally, totally different. So if you lift weights like somebody who is movement focused, you're gonna have to move your focus from the movement and just focus on the muscle.

So one of the best ways to do that is what we're talking about. If it's the glutes you have a hard time feeling, do an exercise before you do your squats or your dead lifts that you can actually feel the glutes. This may be two-walking. It may be like Adam said dog pee or donkey kickback. It may be a hip thrust.

It may be a hip thrust. It may be a bridge. You might have to go light on hip thrust by the way. I've actually worked with people where if we go to heavy on hip thrust, they feel it, they still feel it in their hamstrings and believe it or not, in their quads are so quad dominant that the quads still are doing. Hip flexors a lot. All that stuff.

So do a movement to where you can actually feel the glutes working more than any other part of your body. You can feel the squeeze. You can feel the burn. Focus on the squeeze part of the movement. That's typically, whenever I've worked with a client where they have a muscle that's underdeveloped, they typically have a hardest time connecting to the muscle when it's in its shortened position. So focus on the squeeze, squeeze the muscle, get it to burn, get it to the point where you ingrain in your mind at that moment, I

know what my glutes feel like when they're active Then go do your squat and then forget the weight Take your weight off the bar Go with light. Don't worry about it. Whatever. It's just a means to an end Do your squat and rather than trying to squat well squat really good focusing on the movement Squat in a way to where you can feel your glutes working Typically, this means you have to go a lot lighter. You're going to have to slow down the reps. That's okay.

Do this for a while. It'll end up happening. You'll start to learn how to connect your glutes. It could take a second. It could take you a couple months of training. But then when you really start to feel the glutes and it becomes more like second nature, then you can start adding weight to the bar and start lifting more and more weight. And then what you'll see is that the muscle starts to respond to react. Now the other thing I want to say is this, sometimes you just might have genetics where muscles not going to develop as well as other muscles. It might not necessarily be a connection thing, although it usually is. So what I mean by that is you'll see better results,

but don't expect all of a sudden your glutes to explode and react like every of the part of your body. You still may have a little bit of a tough your glutes to explode and react like every of the part of your body. You still may have a little bit of a tough time because we have different muscle shapes and our genetics can dictate a lot of how well we respond to stuff. I also can't see this person squatting right now. There could be potential cues that could really help. I know that I even taught squatting bad in early years of training because all of our certifications would talk about not letting the knees go over the toes.

And so you would teach a client, I remember kneeling down while they squatted and would put my hands in front of their shins and as soon as you hit my hands, push your hips back and not allow their knees to travel forward and the problem with that, like knowing now and really understanding what I was doing is I was not allowing their knees

to travel over their toes, which then was causing them to forward lean more. And then you move the bar over the top of your quads, you know what, it makes it even more difficult to fill the glutes. So looking at your squat and seeing if you're somebody that knows how to open up the hips, let the knees travel forward so you can sit down.

So when you're at the bottom of a squat, that barbell is directly over the butt and the butt is what's having to drive it up out of the hole versus somebody who doesn't let their knees come forward, slides the hips so far back, only goes down to 90, the chest comes forward, now the barbell is directly over almost over the knee and over the quad, more than anything else, and then it turns into a really,

it's really tough for you to feel the, and then you're trying to feel it in your butt, really tough to do, so the isolation exercises for the butt, and then also really looking at your squat and how you are doing your squat because that can make a big difference too. Yeah, that's a good point. I totally remember just that one inch of more depth

was like game changer for a lot of my clients, and that was like, I had to then kind of break the rules a little bit and go a little past 90 sometimes, and after that I was like, man, so much more engagement there. So much more engagement. I feel it finally. So yeah, it could be a mechanical thing. I also like, so to teach somebody to, because you know, we were saying, hey, after you do this, you feel your butt, then go into the squat and try and think and feel your butt. And some people are just, I can't do it, I used to love to teach a single leg standup

from the seated position. It's a really good spot to like engage the butt first. You'll feel, and I'd sit him down on just like a regular bench and then try to get his verticals popped up. Have you standup with one leg? And when you stand up, and you know, if you're not strong enough to do one leg at a time, then you could start with both trying to get up off the bench

but this is why in MAP Santa Ballack there is the in the Pre-phase you have the box squats is to get somebody to Engage the glutes from the seated position like that That used to be kind of a trainer trick to help people feel it in their glutes to start them at the bottom Tell them to push off with the heel and the butt at the get off the bench That kind of helps you get kind of engaged with the glutes to start them at the bottom, tell them to push off with the heel and the butt at the get off the bench, that kind of helps you get kind of engaged

with the glutes to drive out of that. Next question is from Taylor Samudio. How do you guys feel about the daily practice of things like 50 to 100 push ups? I like it, actually, I picked this question mainly because of what we were talking about earlier about not getting enough activity. And I honestly feel like, for me, I've already started things like this in terms of squats or pushups or lunges or little things that are moderately intense, but really it's like a frequency builder. It's the same sort of a concept as like our trigger sessions, things like that where I want to get good at push ups again. I want to get good at pull ups again.

So I just make opportunities throughout the day to just be conscious of that and try and gain those movements and still incorporate that on a daily basis. You know, it's funny as a young trainer, I'd probably scoff at this. Totally. And today I would be the complete opposite. The complete opposite. I love this. It reminds me of the conversation that we had with Ben Greenfield probably about a year ago The one before last I think that we interviewed him and

We all went around and we're kind of like sharing things like this Mm-hmm. He's he's notorious for this also and I think that's just a part of getting older and and and wiser and realizing that Not everybody's 22 and loves going to gym seven days a week and so if I can create Good habits like in practices like this that you will like if I can teach you to do a hundred pushups right after you brush your teeth And it becomes a thing you do every fucking day for a rest of life. Oh my god the the benefits of that Sure, you're not gonna get the max bench fresh from that. You're not gonna have pets like a body builder just from doing that, but that habit is so good for you. Just from a calorie burning perspective,

keeping your muscle mass in that area. Such a good setting, the signal. Such a good, good habit. And that's the stuff that I think we speak to more today is trying to help people create practices and behaviors that are things that they do for the rest of their life. And if you're more likely to create a practice like this and never miss it, even more so than the guy who's going to go to the gym five to six days a week, every single week for the rest of their life,

then I see a ton of value and stuff like that. You would be surprised at how effective stuff like this is. The daily practices of treating exercise like a practice or like a skill. You would be shocked at how effective this is. This is one of the best ways, for example, whenever somebody asks me, how do I get better at pull-ups? Because pull-ups are really hard. I tell them, get a pull-up bar, put it in your house, and every time you walk by it, do one pull-up Do an easy pull up, but do a pull up and practice it and watch what happens.

The strength gains you get from practicing these movements on a daily basis are astounding. This is how a lot of guys used to work out back in the day. The famous judoka Kimura, who the Kimura shoulder lock was named after. The Gracie's named a shoulder lock after this guy after he broke, he, the old Gracie's arm with this particular shoulder lock. He used to do something like a thousand pushups and a thousand squats every single day.

He was a 220 pound. This was way before, you know, protein powders even, and the dude was a beast. Hershel Walker was known for doing a thousand pushups and a thousand sit-ups every single day. Have you guys seen what he looks like today? Yeah, amazing. He's like, late 50s? Oh, he's an incredible shape.

Of course, the guy's a genetic phenom also, but he had this daily practice. If you look at blue collar workers who've been doing their jobs for decades, look at the body parts that correspond to the activity that they're doing. Look at the hands and the forearms of a mechanic

or somebody swinging a hammer all day long. They may be at a shape everywhere else in their body, but you look at their forearms and they have forearms that will rival an amateur body builder. These daily practices have tremendous value. Now, the key is to not go crazy with them. What I mean by that is, if 50 push-ups all at once for you is your max, that's not what you do every day. If your max is 50 push-ups at one sitting, here's what I suggest

you do. Do 10 push-ups five times a day. Five times a day do 10 push-ups. In the morning, wait a couple hours, do 10 more, wait a couple more, you're 10 more, wait a couple more hours, you're 10 more. So do 50 a day, spread out the whole day, do that every single day, watch what happens to the amount of push-ups you could do, watch what happens to your triceps, shoulder, and pec development. It'll blow your mind. So this has, there he is right there,

look at her, her shoulder walker. How old is he? 53. And that picture, he's 53. Yeah, a few years ago. That's yeah, so he's in his mid-50s now. I mean, the guy looks, it was a phenomenal UFC for a minute.

In his 50s, in one scene. So these are phenomenal practices. I think this is even more valuable for the average person than going to the gym. I do too. Because it's a behavior that you're more likely, I mean, it's a lifestyle that, I mean, there's already studies to support that,

and we've talked about this before, that attaching a behavior to another, already a habit, like brushing your teeth, like eating a meal, like something you already do. If you can attach a new behavior, and it doesn't need to be an hour long, it could literally be two minutes of getting down and doing 50 to 100 push-ups. If you can make that, like brushing your teeth for a life, the carrier benefits of that for longevity is unbelievable. Oh, this is, this was again, the inspiration for trigger sessions. And I'm doing them again more recently.

I haven't been able to do them three times a day like I like to, but I've been doing to a day. And it always blows me away. It blows me away. Part of the reason is I'm active. I'm more active. So I'm doing, you know, eight minute workout twice a day. It's 16 more minutes of activity than before.

It's also the muscle building signal I'm getting. I'm getting stronger at my trigger sessions, which is making me stronger in my traditional workouts. The energy boost you get is insane. That's another huge plus. Oh, and that's another carryover that you don't think about. Pay attention, like if you're a type of person who's kind of sluggish in the morning.

And I've done this before, like I've done this, I'm every day I'm gonna do 50 or 100 pushups and see what happens. One of the biggest things that I notice more than getting stronger and better at my pushups is if I get down and I do that, when I get done, the spike in energy and mood that I get afterwards, which I know has to carry over into all of the things that I'm doing. Now instead of going over and just sitting on the couch and being lazy about something, I'm more likely to carry over into all the things that I'm doing. Like now instead of like going over and just sitting on the couch and being lazy about something, I'm more likely to get up and go clean something in the house

or be more active. That's the stuff that we just can't really measure that or calculate that out that does happen. No, think about it this way. Let's say your goal is to exercise for 30 minutes every single day. It's also easier on your schedule to split that workout up. If you, instead of doing a 30 minute workout every morning, do 10 minutes in the morning,

10 minutes in the afternoon, 10 minutes in the evening. Much easier to accomplish. It's a small chunk. It's like a little break like you're going to go do your 10 minute activities, do it every single day. Watch what happens. It's actually, it's one of the, what I would consider like a secret way to workout and get phenomenal results without having to go to the gym is exactly what we're talking about. Next question is from Jalen's four, when performing deadlifts should they be taken to failure or leave to in the tank? I don't think going to failure on most exercises is a great idea most of the time.

I think there was a part of that that was missing. It was grip, considering grip on there. Okay, I couldn't understand the question otherwise. Oh, I think I read this question. I did too. He was asking about, should you go until your grip fails? Yes, that's what it was.

So let's say the rest of your body is okay. You think you can pull more, but your grip, no, no, when your grip fails, the deadlift is over. So when we say stop your reps, stop your set to reps short of failure, that means stop your set to reps short of you being able to a failing and not being able to do the exercise anymore. If that means your grip is the weakest link, then that's what dictates when you stop. Well, and if you've ever gone beyond that, because I've pushed those limits before, you'll notice, first of all, very few people

have the exact same strength in both hands. Normally, you have a little bit better grip in the other hand. So what happens on a deadlift when you start to lose grip, is you start to lose more grip in one side than the other, and that starts the bar, starts to roll down in those fingers, and maybe I can still squeeze two more out, but now my right hand, let's say, is my weaker and it's, it's barely gripping on the bar. What does that do to the bar?

The bar ends up dropping a quarter of an inch down. I can affect your QL. Oh, yeah. Stabilize it. Exactly. That runs all the way through your kinetic chain. Now that's, you're going to be, that's, you're at much higher risk, trying to rip out one or two more reps because just because you think your back can handle the load, but your grip is going out. As soon as that, if I feel like I'm starting to lose grip

on either hand, that's, I'm done. If that's the weakest link, that's the one that you want to start building in these frequency builders of like ways to incorporate strength for your grip. Like, you know, farmer carries, things like that. I know Sal, you did a really in depth video about grip of ways to incorporate more exercises for that. There's a video on my Instagram, just like, I don't know, maybe less than 15, 20 videos ago.

It's a deadlifting, I get seven reps. I was trying to get eight. And if you see, I set the weight down, it looks like I don't go to failure. Like, if you don't see my breakdown in my form, what you can't see is I feel my it looks like I don't go to failure. Like, you don't see my breakdown in my form, what you can't see is I feel my grip go, I don't have another way to do it. So I've done.

And you see me step over the bar and I kind of get, I have like a frustrated look on my face. That the reason why I shared that video was I set it down because I couldn't get to my eight, but you can't see that on my mechanics. My form on my deadlift looks still great all the way through that rep, but I'm already starting to lose grip on the bar and I set it down and you see kind of this frustration

of, oh, my grip was there. It's funny because the grip, I would say, if we were to compare ourselves to past generations, that's probably will you notice the largest decrease in strength because manual labor, all the manual labor that we just have to do, even at home, even if you weren't out chopping wood or breaking rocks, washing clothes. Have you guys ever washed clothes on an old school board, washing board or whatever? I can't say that.

Okay, so I did. I went to Italy when I was, this time I think I was 19, and my grandma had one outside. She had a washing machine too, but she still liked to use it for certain clothes. So I went out there and I asked her, can I try this out? I could not believe the work that it entailed on my grip,

on my shoulders. Our hands are so weak nowadays, but the capacity for strength that we have in our hands is exceptional. It will take some time. When I first stopped using wrist straps years ago, took me about a year and a half for my grip to catch up to the rest of my body. But I was consistent.

I let my grip dictate how much weight I used. When I worked out my back, no, I didn't lose back gains or anything like that. I maintained myself pretty well. But my hands got stronger and stronger and stronger, and now that my grip is really strong, I feel far more connected to my left. Now, that all being said, the recommendation that we give to going to failure

is true for pretty much any exercise you do. Going to failure is just too much intensity for most people. Studies support it. Going to failure does not result in better progress. In fact, it oftentimes results in better progress. In fact, oftentimes results in worse progress. It's just too much for the body. So you want to stop your set when you think you have maybe two more reps and then you're going to fail. Now, there are exercises

you can get away with more intensity than others. They tend to be the isolation exercises. Going to failure on a set of shoulder side laterals isn't going to potentially have the detrimental effect of like an overhead press going to failure or a squat. So if you like to push the intensity, you can do that with the isolation movements more than you can with the compound ones. Next question is from Captain Unimpressive. How do you go about fixing externally rotated feet?

You guys ever trained dancers? Yes. Oh man. How do you go about fixing externally rotated feet? You guys ever trained dancers? Yes. Oh man. Yes, I've definitely had a few clients like that where they could turn a feet all the way like this. That's how they stand. They always want to pivot out to balance and to stabilize.

Yeah, I've worked with a few, but I remember the first time I worked with a dancer, the external rotation that she had and that dominated her movements was like a conundrum for me at the time. I remember thinking, how do I work with this? She's got such good mobility and stability when we squat, is that really good form? Even though our feet really turned out,

I couldn't figure it out. I remember consulting with one of my coworkers who had been a trainer for years was also a physical therapist, and he kind of walked me through what to do. What you'll notice with rotated feet, feet that turn out, oftentimes is that knees also like to go apart when they do exercises. So here's a simple exercise.

This is more rare. We've talked about the band or the basketball between your legs. This is the case where you use the basketball. And that's what I was just gonna say. This isn't gonna be great for everybody, but for a lot of people with this issue. Here's a lot of these though.

It's weird. Have you really? This is more rare. This is more common for clients I've had. Wow, then pronating. Yes. Oh wow, see I've been dealing with this a lot. I'm with you Adam, but I have had it a few times.

So great exercise. You can do with a physio ball wall squat, where you put the big Swiss ball up against the wall, put your small of your back against it, feed away from it so you can squat down and come up, keeping your back straight, and then have place a medicine ball or a pillow or something in between your knees.

So you have to squeeze together as you do the squat to encourage that kind of hip activation. Before we even get started on any squatting day or anything, I typically I'll take a rubber band and I'll do a lot of adduction and get everything primed in terms of internally moving everything inwards and then stuff like that and then we'll do hip ridges all the time, squeezing a soft medicine ball. So yeah, just cost of stuff like that.

And then also just, I have or do a lot of walking patterns because you could just see it already, like the tendency wanting to externally rotate even on every single step. And so just to have that sort of intention and then bring the feet in good alignment and there's a whole process to it. And it's just a constant thing because so many hours and so many years have been put into these pivoting moves that you're just going against

like completely hardwired system. Yeah, so I love those movements as corrective, and then I like strength building stuff to be like single leg stuff. So doing like a single leg toe touch. Keeping everything straight. Yeah, so yeah, exactly. So they're gonna start to work on,

so doing a single leg deadlift, single leg toe touch, pistol squat, like doing movements like that, after you've done the corrective work I could talk about, because the exercise we're talking about now are more corrective to address what's going on. For me though, that was more rare. So that's crazy that it was very rare I had to do

that duck field, and it was probably dancers. I'm probably right, like the people that or Mike and think of were dancers. Most common for me is the internal rotation and pronation of the feet. Like that's interesting. When you work with an athlete, you can see how their body has formed around their sport. And dancers, I've worked with a ballet dancer, and that's the one I was talking about.

Her feet were super turned out, very naturally. And her posture was so exaggerated. Her posture was so tall and so exaggerated that it was actually, we had to correct that with exercise because it was too much, it was too much of this head tall type of posture. So I had to work on offsetting that a little bit. Did you have knee issues as well? Knee issues because of that and some neck and shoulder issues also. So I had to work on some of that. But another thing you can do is you can focus on internally rotating very basic lay on the floor and your feet want to go out right take one of your legs turn your keeping your legs straight turn

your foot as far in as you possibly can without turning your body and create that tension hold that for a good five to six seconds and then relax and then do it again just connect I'm gonna add one to that. So like even like our hip-pinging move, like so if you look at like a waiter's bow, but I'm gonna bring one leg forward up on, so the toes up and you're on the heel and you're legs straight. And then I'm adding that tension

and I'm like turning my whole leg in so that hip or internal rotation. I believe you did a YouTube video on that. I think so. Yeah, I think that was back when we were doing videos at the other gym. I think you did a YouTube video on that. I think so. Yeah, I think that was back when we were doing videos at the other gym. I think you did it. I think you did a good video on that.

We have one from Serine coming that is a move I've actually never seen. I forget. I don't know what she called it, but I was just, I was watching Eli edit it yesterday and loved it. So it should be, when this episode goes live, it'll probably be coming in that week or so.

Whoever asks this question, if you follow up with me and you don't find it, I'll find it. It's funny, I remember I worked with a boxer once and, or no, I've had to work with a few boxers and boxers just have this forward shoulder position. It's beneficial when you're boxing. You gotta keep your shoulders up

and forward to cover yourself up. Sure, yeah. But when they, when we're doing exercise or whatever, it's like, okay, that's the problem. Now, here's the other thing too. If you're a trainer and you're listening, if that person you're training has these attributes or these movement patterns related to their sport and they're still competing at a high level with their sport, be careful of over-correcting the problem. Because you can actually, you can, because a ballerina with really externally rotated feet,

if she's performing at a high level. It's advantageous for her. It's advantageous. If you try to correct it too much, same thing with the boxer, the forward shoulder, if I have him staying with good posture, fix that real good, and then he goes in and gets a boxing match,

and now it's not natural for him to cover himself up like he was before. Right. It can cause problems. So typically, these were people that I worked with when they were done. Yeah, when they're done. They're just trying to live normal now. That's it. And with that, go to mindpumpfree.com and download all of our guides, resources, and books. They're all totally free. You can also find the three of us on Instagram. You

can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps for performance, and maps aesthetic.

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