Mind Pump: Raw Fitness Truth - 1233: When to Use High Reps to Build Muscle & Strength, the Benefits of Splitting up Your Workout Throughout the Day, the Best Ways to Deal With Stress & More

Episode Date: February 21, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about 2-a-days, whether endurance rep ranges in the 15-20 range help at all with strength and hypertrophy, the correlation between lean muscle mass and resting metabolic rate, and the best ways to deal with stress. Adam experimenting with Organifi products. (4:07) Adam’s prank falls flat on his staff member. (5:21) Tom and Jerry turn 80 and the evolution of animation. (11:15) Astronauts and resistance training. (13:50) Blue light blocking glasses have come a LONG way. (17:28) Mind Pump Recommends Mythic Quest on Apple+ and McMillions on HBO. (21:10) Is masturbation the new cold & flu medicine? (26:50) The Jeff Bezos effect. (29:05) Antioxidants and cancer. (35:15) The importance of being ‘diet fluid’. (36:37) #Quah question #1 – What are your thoughts on 2-a-days? (40:24) #Quah question #2 – Do endurance rep ranges in the 15-20 range help at all with strength and hypertrophy? (48:58) #Quah question #3 – I recently came across conflicting arguments regarding the correlation between lean muscle mass and resting metabolic rate. Why do you think most of these studies seem to suggest that the increase is fairly minimal? (53:44) #Quah question #4 – What are the best ways to deal with stress? (1:02:26) Related Links/Products Mentioned February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Tom and Jerry Fans Are Celebrating the Beloved Duo's 80th Birthday How do astronauts exercise in space? Visit Felix Gray for an exclusive offer for Mind Pump listeners! Mythic Quest: Raven's Banquet on Apple TV+ McMillions: Official Website for the HBO Documentary Series Effects of sexual arousal on lymphocyte subset circulation and cytokine production in man. The most expensive home in LA cost Jeff Bezos only 0.13% of his net worth Antioxidants and Cancer Prevention - National Cancer Institute Antioxidants May Make Cancer Worse - Scientific American MAPS Fitness Products – Mind Pump Which Is Better: Low Reps Or High Reps? - Mind Pump Media The Seven Principles for Making Marriage Work: A Practical Guide from the Country's Foremost Relationship Expert – Book by John Gottman PhD Mind Pump Free Resources People Mentioned Dave Asprey (@dave.asprey)  Instagram Stan "Rhino" Efferding - CSCS (@stanefferding)  Instagram IFBB LEGEND FLEX WHEELER (officialflexwheeler) Instagram Jim Kwik (@jimkwik)  Instagram Wim Hof (@iceman_hof)  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 and health questions. We help people. Build muscle, get stronger, burn body fat, feel better. But we also like to have a lot of fun on the podcast. And the way we open up this podcast is with introductory conversation. We talk about current events, talk about each other,

and we just generally talk. So here's what we did in this episode. We start out by mentioning Adam mixing the green juice and pure from organifi. He wanted the mental sharpness that I was talking about the other day. So he mixes it at the beginning of the episode, watch and wait, about 40 to 45 minutes in, you can hear a market improvement in his verbal fluency.

Just kicks, right? And sharpness, that's by Organify, by the way, Organify is one of our sponsors. They make organic supplements, including protein powders that are plant-based, of course, organic. Here's how you get your mind pump exclusive discount of 20% off. Just go to organify.com, forward slash mind pump, and then use the code, mind pump. Then Adam talked about how he pranked one of our employees, Rachel.

I hope she doesn't quit over that, Adam. I talked about how Tom and Jerry turn 80, one of the most politically incorrect cartoons of all time, which makes it hilarious. One of the last remaining. Just then talked about how astronauts are using a new piece of equipment in space to help them from losing muscle and bone mass, because that's what can happen when you're in space.

I talked about seeing the original blue light blocking glasses. These are the glasses. I think they were originally invented in the 80s. We were walking around outside and someone was wearing. And there really made me happy that we work with a company like Felix Gray. Felix Gray makes blue light blocking glasses

that are not ugly, like the original blue light blocking glasses. They don't change the color of the world. So you're not looking through orange or red lenses. They're almost clear or pretty much no tint to them whatsoever, but they effectively block blue light and they're stylish. They look really good.

Of course, the company Felix Gray. Here is how you get your hook up. Go to FelixGrayGlasses.com. That's F-E-L-I-X-G-R-A-Y glasses.com, Fort Sashmime Pump. You'll get free shipping and free returns. Then we talked about the show on HBO called Macmillions. It's a show about how the mafia swindled the monopoly game through McDonald's kind of cool.

I talk about the benefits of masturbation, good news for Justin. Big science there. Then we talked about Jeff Bezos and how he bought the most expensive house in LA. And it basically cost him almost nothing. It was like, talk target change for him. Crazy.

I talked about antioxidants and cancer. It's not what you think. And then we talked about carbohydrates and strength. Then we got into the fitness questions. The first question was, what are your thoughts on two days? This is where you work out twice a day instead of once a day. So we have a nice discussion there. The next question, do endurance rep ranges,

like 15 to 20 reps, help at all the strength and muscle building, so we talk about the benefits of higher reps. The next question, this person says, look, I've seen conflicting arguments around the metabolism boosting effects of lean muscle mass. Apparently a pound of lean muscle mass doesn't burn that much extra calories,

but why do people's metabelsoms get so much faster when they lift weights? What's going on? So we break that down. And then the final question this person says, what are the best ways to deal with stress? Also this month, maps split our advanced body building, physique competitor bikini competitor workout program. It's six days a week in the gym, gives you all your workouts, has video demos,

everything you need to follow this program is in there. It's 50% off, it's half off, huge sale. Here's how you get your discount. Go to mapsplit.com, that's maps.spilt.com, and use the code split50spilt.com. Five, there are no space for the discount. I'm experimenting. I can see what you're doing.

That's not the way you take it though. What do you mean? What? I thought you were experimenting the other way. Stupid. No, I haven't done this yet. That's biohacking. And what do we figure last time it took Sal about...

Oh, you're gonna drink it right now? Yeah. 30 minutes, right? Now, see if I say something brilliant in three minutes. Okay, I want everybody to know. It actually tastes really good. It does. If you're listening to podcast right now,

here's what Adam just did, marked the time. He's drinking a bottle of Organified Green Juice mixed with pure, this is a brilliant combination. Different taste, but good. I think I put it myself. And in 30 minutes, this is a brilliant combination. Different taste, but good. Different taste, but good. And in 30 minutes, I stick with the name. I keep it pure. Minty with like a lime, lemon or lime taste.

And in 30 minutes, you'll feel the brain search. This is, yeah, so the market, market down. Maybe Doug could keep the time. It's like an electrical surge. Doug's in your arms. It's a lot of pressure though. I feel like Doug's would be like looking at me when the 30 minute mark.

I think it's a thing to say something smart. I'm saying something smart. There's pressure. It's a fucking commercial. You gotta fucking tell the shit. You're my icon-dria. Yeah, yeah, yeah. It's just a flux capacity.

It's one of those two. Yeah. Make up a word right out of that time. Hey, did you see, um, do you see who I did the Rachel the other day? No. So, uh, are you not being nice? No, no, it's, I'll recommend you. Playful. Just being playful. So, she asked me, so

we did the sweater launch, right? She just did, she just did a release on the new hoodie that we did. Which I love. Yeah. And she's so wet there. She comes up to me at the beginning of work. And she goes, she goes, hey, before you leave today, could I get some photos of you in the hoodie? I'm like, yeah, that's fine. He's like, I walked out with just the hoodie on. That's not a good prank at them.

So, here's the thing that's, the three of us are, we're all old men for sure, in the sense of totally not cool social media guys. We just are not. We don't have the angles. No, that's the truth. We don't care. That's more.

That's the truth. And it's not me. I'm saying like, if before Instagram existed, I would never do anything like this. So anyway, I was a bully to people that are influencers. But she oversees, but you just come in out with this confession. Yeah, that was me. So, so I say, yeah, I tell her that and then we,

we go outside, Ela has got the camera and Rachel's like, you know, just, just, and we go outside, she goes, you know, just go for a walk. And we're like, really just by myself, just go for a walk and pretend like you're not shooting me like, all right, all right. So I play along, right? Because most awkward. And I'm already, and I had to be very careful about, you know, these, this is our staff and they're trying to do their job. And, you know, part of her job is, you know, the apparel side of the house. And, you know, I, she's done an incredible job with, you

know, the, the stuff that she's putting out and then, and the organization of side of the house and you know, she's done an incredible job with, you know, the stuff that she's putting out and the organization of it and the consistency. I love the setup. Yeah, yeah, definitely. You're gonna be the same way. So I'm aware of this while I'm also doing something I don't like to do at all, right? But I'm trying to, and she's just like, and I'm like, you know, Rage, this really isn't like on brand, you know, that's, I know that's the angle

that I have to take with her. If I bitch that, like, I don't want to do that. That's a dirty one. Yeah, yeah, I'm not on brand. Yeah, boss, boss can't be that way. I'm supportive of a work, whatever. So I do, we do the whole shoot, they take all these different shots and everything like that.

And then, you know, she's like, okay, that's good. You know, I'm like, let me see him real quick. And we're, I'm like, no, no, I'm like, okay, I said, okay, and she's like, And then she's like, okay, that's good. I'm like, let me see him real quick. And I'm like, no, no, I'm like, okay, she's like, listen, she's like, I don't give a shit. How stupid you look. She's like, we need to show people that we have this. And I want to sell hoodies. And I'm like, okay, fair enough.

That's where you get me, right? Always numbers money. So she wins with that. Yeah, right, right. So she wins. And so we walk away. And then I come back and I say, okay, could you please at least do this? I said, I don't like posting things like cool guy. I'm like, be on brand as far as like our flavor figure something out.

Make fun of me or something. Yeah. Don't try and post me looking cool. Like I just don't want that. Like she's like, okay, I'll figure something out. So I, so that, that, that, this is like a few days ago, right? So I go away and then, uh, pops the post, you know, and did you guys read the post? No. So one of the photos she took, they had me sit on the, uh, bus stop, right? And so, I guess for the, I thought she was taking picture of you through our mirror. No, no. No, no. No, she, they had me still in the bus stop and then she, the caption says, waiting for the bus like calf gains.

Da, da, da. Sometimes it never comes. Brilliant. Oh, like I died, right? Yeah. She gets the right answer. Right, right, right. I said, and I was extremely actually very happy.

I was like, what a great job. And that is so more on brand for us. I love her. I love the she's a, but of course I had to jab back. Yeah. So I said, uh, dirty. And then I put side note, uh, uh, uh, mind pump is looking for new brand management. It's a part. DM Rachel. Oh, the last like she can tell us, DM's like crazy. And they're all like really long DMs that people are sending to her like their resume. For resume. They're like, Hey, you know, I saw that you guys are looking for it that what they a lot of them obviously don't know is that that's her complaint tickets and coming next week.

So she's she said, please text me later that night, she's just like, I can hate you. Because she's screenshotting all the DMs that she's getting a people that are like trying to apply for the position That's perfect you guys ever do that to one of your friends where this is before like Call or idea whatever where you're in a long drive you going to a gas station, you know bathroom or something like that And you write for a good time or whatever and you put your friends friend's phone number, you're gonna have to do that. We did that to you up in Truckee. It's a matter of time. Oh, by the way. Yeah.

It's not this. Yeah. You put my actual phone number by the way. Oh, of course. Yeah, Truckee, there's that burger joint. I know your time, huh? Yeah. And they have the whiteboard.

You put my phone number there, huh? Just. I wasn't gonna, it's not. I was gonna hope it like just came to fruition and then you found out. We're weird calls. Yeah That's where that's coming back. I had no calls. Yeah, it's hard to do it nowadays with 900 number with caller. I don't put my actual number. Oh, that's not

Yeah, but I said I think we put your Instagram. Yeah, that's probably You got to put it into you you wouldn't do that to you completely Just enough. Well, you guys know now that I know that, the retaliation is gonna be, and that's usually mean and ugly. Yeah, you're a bad retaliator. Yeah, like you take it to the next level. I don't like to skip levels. You do.

No need to go to the, just go straight to the end. Yeah, escalate, hell of a fath. I take a video of him sleeping, and it's like the next thing he's like, he's like, it's something like a red button. Like, what would he do? Like, you took it to moms or actually right. She's his nuclear missiles like right away Retarded he was

Sorry, I said a politically incorrect word. You did my bad speaking of politically incorrect Guess what turned to 80 recently? Tom and Jerry wow Tom and Jerry has been around for eight years. Psychotic cartoons. Now, do they, now, are they still releasing new content, or is it just on, I thought it was just on repeat? I think it might, I think they might, but I mean, I don't know how,

it's not like the Tom and Jerry I grew up with. If you're, if you're listening to this podcast and you're a millennial or younger, you have no idea what I'm talking about. Go on, I don't know, maybe you can find them on YouTube. Yeah, look up old. I showed my kids. Yeah, vintage Tom and Jerry.

They are granted it afterwards. They're the worst. They're the worst, they're the worst. They're the best. Yeah, the love, it's so violent. Smoking cigarettes and killing each other and racist characters coming out of that thing. Yes, it's so bad.

All of that stuff. Oh, it's so bad. Well, we've seen even like, even like Disney evolve. Yeah. Katrina and I were just talking about this because, well, the cartoons now have a warning. Yeah. Yes.

Even Pinocchio. So we just saw, we were just watching, was it not a lad in? What was the jungle book? I don't know, it was one of those like old ones. Mm-hmm. On Disney, like on the Disney Plus, we could watch like, it was a it was. It was, huh?

I had to be jungle book. Is that what was planning to yesterday when I came home? And Katrina, they had stereotypical, you know, depictions of some of people or whatever. Yes, they had that warning, and then also they reference like smoking. They're like, smoking Indian stuff. They make a smoking reference, and then they,

so they have to put up like a warning on that. That was really interesting. So it's so funny, those little cartoons are terrible. Dude, like the old Dumbo, I don't know if you guys have seen it in a long time or not, but there's this whole scene where he basically eats mushrooms and trips balls. Oh yeah, I did see this.

What's happening? Like I was like, man, I need to be like lifted. I need to be elevated to appreciate this. Well, you guys remember Warner Bros Brothers had speedy guns allas? Remember him? Yeah. It was a little, the mouse, a little, a little staring typical, like everything.

Yeah, it'd be a bit like any super fast or whatever. And they eliminated that character because of that, because of the, because they considered it right. Now, what do you guys think about that stuff? You know, look, until they fucking change Mario from Mario Brothers, I have no empathy. I Have no empathy Nobody

Until they change lucky charms Exactly they didn't say anything about lucky charms that I yeah, I was going there next Yeah, yeah, we got a change I love speedy guy's dog. Hey. There's one of my favorite characters super fast I'm not a man. Hey Justin you tagged Sal and I on a post yesterday. Yeah, it was it looked like it was a almost like a Smith machine with with like arms on it and she like yeah conformed to the body a little bit.

Like for astronauts? Yeah, it's kind of, I know, it kind of has like a Smith machine kind of feel, but I think it's called a grasshopper, but what was cool about it and somebody had tagged me on this because we were talking about astronauts and lifting and everything. And I guess this guy, like, it looks like he created

this really cool way for them to, you know, I think it's mechanically and it's powered by electricity. So you can add all this force and program it. So when you're in space, you know, you can actually get a substantial amount of load. Because I mean, think about it, like having actual like weights up there, they're not going to waste shit, you know? So it's like, like, 10 plates up there. Oh, I didn't even think about that. Of course, that's how it's, no, no, no, that's how it's gonna work. Oh, yeah, yeah.

So you're basically almost like, almost, it's like pushing you down in a sense, right? It's just electric resistance. Electric resistance, but I mean, the way that, like, I mean, the way that they set it up and engineered it, it looked pretty, like it had two different, like an elbow almost for the arm

So it was like a little bit more Travel in terms it wasn't like a straight-up and down line like a Smith machine So you can move horizontal, vertical, horizontal, you can do bench you can do overhead press kind of You know you could do a lot more moves that were like legit So I was like, oh wow, that's really smart in the past. They've used that one ever since solves that problem Oh, wow, that's really smart. In the past, they've used... That one ever since solves that problem. Well, they have resistance training equipment in space.

That's just a new machine. It's a new one that can add more load. In the past, they've used pneumatic equipment. Yeah. Which we've had in gym before, right? Was it Kaiser? The Air, the Air, the Air. The Air pressure.

Kaiser does that. And then before that, do you guys remember, Nautilus used to have these machines that you would enter in the resistance, it was electronic. It was actually been around since the 90s. The air one also, right? I don't know if it was air or if it was magnets, but you enter into the resistance,

and let's say I put 150 pounds, the positive portion of the rep was 150, but it would automatically calculate a heavier negative. Do you guys ever use that machine? I have used something like that. You know, it was such a piece of shit. It was so, it's funky, especially on the way back here. Well, the reason why it was hard is because if you,

if you reverse direction at all with your rep, you got the heavy load. So when you do your press, as soon as you stop, the, just didn't feel smooth. Yeah, this is the ARX is another one that's out there. Is it the one that Greenfield does? Yes, Greenfield, what's his name, the other bulletproof guy, but they promote all the time about doing it like once, twice a week where it's like, they can do it.

Yeah, they do max effort and all that stuff. It makes sense as an astronaut to me. It does. I mean, so I mean, I can see using it for that, but for the average person, that's just so. Well, okay, the rules, the same rules apply for resistance training. There's a certain amount of frequency, volume, and wraps

that's always gonna produce the best results. Yeah, even off earth. It doesn't matter. What they say, what they say with that machine is, five, you know, 10 minutes gives you a full body workout equivalent to, you know, three days a week in the gym. No, it doesn't, no, it doesn't do that. It's not gonna be any time.

I remember when you interviewed Dave Asprey and, you know, he was saying a bunch of stuff and I was like, okay, that's smart, that's smart. Smartly, it starts to start to help out exercise. That's a smart, I only knew 10 minutes of resistance trying to get some max effort. That gives me all the results I need. Uh-oh, no.

Step that side. I do my knees. Step that side, your leg broke. Back home, you're still being nice. Oh, that happened to be great. Well, it's cool, but that's also over the phone, too. Oh, well, it's cool But it's also over the over the phone to yeah, yeah, yeah, it's exactly dude. I had a little I Feel like I went on a time machine the other day. Oh, yeah, we went we had lunch. I think you guys sought to We're walking back. Do you guys remember the original blue light blocking glasses? Oh, yeah, the blue blockers

I saw that guy like the ones like the aviator like look at one dude They're ugly. Yeah, remember that when they first came out John Wilkes booth kind of like you know like they got the like the the Tin and then the aviator action blue blocking glasses really have come a long way because well still There's still a lot on the market that are terrible looking. They're just not nice. They're color everything weird You know, yeah, but but those were the original ones. Watch them come back though, and I mean, the guy was wearing them. Yeah. Yeah, older guy.

They're hideous. We'll see that much older than us. Hideously cool. So, bitch. We're old too. I'd say it looked like he was your age. You definitely like your age. My dad owned a pair of those back in the day.

My parents did too, you see? They used them for driving. That was the whole pitch, wasn't it, back in the day. They're hell of a cheap art, they do. They're like, how much? 32 bucks. Oh, I thought they were even cheaper they do. What are the company? 32 bucks. Oh, I thought they were like even cheaper than that. I could sworn like on the commercials back then.

It was like get two pairs. For $10. No, no, no, no. And I remember my dad bought those and, you know, the way they sold them was easy on the eyes or whatever. They used to, you know, the commercials for them, they used to pitch it on a night driving. Yeah, I know, yeah.

That's what a terrible idea. I know, I know, it makes everything boring. Because the bright light coming in, I remember this, if you look up old blue blocker commercial watch, it's like, it's always like somebody driving at night. I remember. Yes, that was a bad idea, bad commercial. Yeah, because when they're,

what's one of the number one reasons for car accidents in the eat at night, you know, falling asleep. Here, put these glasses on them. They're tired. Yeah, because when they're what's one of the number one reasons for you know car accidents in the eat in the at night You know falling asleep here put these glasses on the mat tired Yeah, terrible. Yeah. Oh, there's the original commercial right there. What is that one? I don't know braille take your cousin Clarases dude I'm just saying Policially incorrect stuff today. I know maybe bro. Yeah, I wait for your DMs tomorrow. I apologize for the word I said earlier. Oh, your fucked, bro.

It's like every time that's going. I know when you do it. Yeah, I get hell of DMs. I know, I do. Apologies, people. No, well, you've come a long way. I think it's a point of this. Oh, yeah.

Now we got the Felix Gray. He's that look amazing. They look really good. My daughter, Wesers, all the time. Yeah. Loves them. Every time she comes home. You know, itherz, all the time. Yeah. Loves them. Every time she comes home. You know what's funny?

Because I've sold it so hard to my son that he actually like took it on his own to bring it with him. Because he went to his friend's party where there's a sleepover where they have like, they played video games and geek out all night. And he was like, oh, he grabbed it. And I'm like, I saw him grab it out the door.

I was like, oh, he got your boo-blockers. And so he was like, oh, about it. You want to know how I sold it to my son? Hmm. So I kept telling him every door, I was like, oh, he got your blue blockers. And so he was like, all about it. You wanna know how I sold it to my son? So I kept telling him every time I'd go upstairs, he'd be in his room doing his homework, and I'd always have to remind him, hey, put on your Felix's grace, and he'd put him on, and he wouldn't argue or anything,

but I'm like, I gotta sell it to him so that he always does this when I'm not around, because he's on the computer so much that you can't control it always. Yeah, and you wanna, there's the daytime ones right that block the the damaging blue light and if you're on a computer all the time you want to do that especially if you start as a kid so I'm like how do I sell this to him because fear doesn't really work well with kids unless you really scare the shit of him then you just feel bad

so I did that one so I'll tell you guys that story yeah another time so I think we all have so I told so what I did was I said hey listen I said You guys have a story. Yeah, it's another time. I think we all have. So what I did was I said, hey listen, I said, blue light, fatigue the eyes, you're not able to receive information as quickly and it slows down your hand eye coordination. That's all I said. I let him piece it together.

I let him piece together that. That's what he's going like, wait a second, gaming speed. Totally. Totally. So now when he plays his games, bro, it's part of his like preparation. Oh, it's so good. Got some glass of water. Put some on the blue and he's dead.

One sun's oom. Have you guys checked out that new show that's on Apple Plus? It's called Mythic Quest or Mythical Quest? You find all the weird ones. Dude, it's awesome. It's like it's a mix between the office. And let's see, something else, but I don't have a comparison. It's just good.

It's like if you took two ingredients. I'm like, yeah, exactly. It's like, well, it's all about like building, developing video games, but it's the whole work culture for it's funny. It's got the guy from it's Sonny and Phil Delphia. Oh, Sonny and Phil Delphia, like one of those guys. And it's really, it's really witty. It's totally worth your guys' time. Really?

How new is it? I mean, a brand new. We just started watching, we got like through five of them, like back to back. It's that good. It's good. Oh wow. They're only 30 minutes long, so you just get really good.

I like having a show like that, because we have our shows that we watch that are like lighthearted, where we're like working still. It's on in the back. You know what I just found have you guys seen this is on HBO It's Mark Walberg's new series on Mick millions. No, it's got two episodes out So do you guys know the the whole monopoly scam on it with Mac McDonald's?

Oh, yes, oh I heard about that. Yeah, sorry. You guys made a ton of money with it. There was a man, remember their Monopoly thing you play? Oh, how did he make a ton of money? Oh, wow. So watch it. They did a documentary on this a long time ago.

So I had already seen the original documentary. So I almost didn't watch this. And I told Katrina, I was like, I know this story. I just don't know. So did he like, did he? I don't even want to, I'm gonna spoil it. It's that good. It's like, it's crazy how, it's a series.

So it's only got two episodes out. And what I liked about this series on it, so somebody who's listening right now, who's familiar, like I was with the other documentary on it, the other documentary is like one and a half hour, two hour documentary, and they kind of give you like a brief overview. This dives into like the FBI

investigation of it and how long it took to unfold all of it. But it's like crazy mafia shit. Oh, yeah, it went on for decades. Oh, really? Oh, it was a scam for decades. The winners for like over 10 years from McDonald's millions, millions, 25,000, vipers, that was all getting funneled to the mafia. Oh shit. Yes. So they're actually paying out and then it was all going, like so people that won, I guess I'm going to ask it a lot of details here, but did they,

did they actually like, were they part of the mafia, like did they know that they were going to end up giving it to the mafia? So no, who, McDonald's? No, like the actual people that won, like are, were they were pointing, they were part of the scam. They were part of the scam. Right, they were connected to people

that were connected to people in the mafia. So it was like, it's a crazy, it was a crazy scam. The scam dragon that they created. And the part that's like blew my mind and what I liked about this documentary opposed to the original one that came out on this, Mark Warkleberg did, he does such a good job

on some of this stuff he does now. I think I can become a great producer. So they really dive into the back end of it. All the questions that I had, like, come on. Really McDonald's had that shitty security, some of them, bro, it's the winning pieces for McDonald's was, first of all, McDonald's wasn't involved in it. They hire a marketing company called Simon Marketing, which is like, they do all the, like, top-in, like, companies, right?

And then they hire out a security printing company that does the lottery tickets that's like known for doing very secure. That's so much money to put in this. You have to have two keys to open the vault that has the winning pieces in it. It gets in a suitcase with handcuffs. Like, you would think it was impossible to get for this to happen, but it did.

And so the documentary goes into how this worked and how they didn't get caught for so many years. Do you guys that when you guys watch stuff like that, this happens to me. So I want to see if I'm not the only one. Whenever I'm watching a movie or a documentary about someone who's doing a heist or theft or a guy who became a drug dealer, I'm always like, I got a robber. I'm always getting angry because I'm always like, stop there. You made your money. Get the fuck out. Go. Yeah, that was it was push it. And I'm always watching it like, you can get

away now. Read, man. Yeah. Well, think about, okay, so you heard about it in the news, but I'm sure there's a good, Jillian other ones you never hear about. Oh, all the people I get away. Yeah. Oh, you're right. There's not gonna be stories about it because they just got the money. That's who my mind right now. That's bank robbery.

Yeah. You know more, you know that bank robber, bank robbers are more than 50% successful. No, okay. Now, you've said this before, but is this a real success? I've heard the same stat. Yeah, and the news just doesn't report them. Yeah. They don't report.

Now, here's what counts though, too. Somebody goes in, says to a teller, I've got a gun in my pocket, give me all your money. She caches out the fucking $2,000 in a teller. Why wouldn't they count? They count. That counts. Of course that would count.

Yeah, right? So those happen, that happen a lot more than you would think really And 50% of them get away. Yes, and they don't they don't they don't I can't remember where I read that or that that's that a long time ago So maybe it's better now, but Point brink I was actually under the brake impression that they bring they never Brink You should have had some of that pure Working for me look at how sharp Adam is right now shit. It's kicking in. I don't feel that sharp Yeah, I'll let you know if I feel super sharp. Wow, so 50% get away. That's not bad odds right? You know, I'm saying yeah

But I mean how much money would you could you possibly get that's just it? It's like you don't it's not worth it No, no, 15 grand. Yeah, it's a well to 50 50 shot a 50-50 shot at getting a handful of money, like, you know, saying to last you to your next bank robbery. Oh, man. Yeah. Anyway, I got a study that I think you guys will be very interested in. I know Justin for sure.

Oh, so, yeah, yeah. Really interested in the study. It's a cheese study? No, no, no. So it was a study conducted by the Department of Medical Psychology at the University Clinic of SN. This is in Germany And they took a group of volunteers and they had them masturbate and What they found was were these all dudes? Yeah, they were all I think so

interested So the masturbation increased cause they boost in white blood cells. Other studies have shown the same thing. So the results confirm that sexual arousal and orgasm increased the number of white blood cells, including natural killer cells that fight off infection. That's why Justin never gets sick. I am just the healthy, healthy, thriving male. You're just the same benefits when you have sex, I would assume.

No, sex lowers your immune system. No, I'm just kidding. What? I was like, what? How does that work? That was just so same, right? I mean, it's the arousal and then the orgasm is... Well, I just came up with a theory.

I think I know why this happens. Yeah, I think about. Why would your body boost your immune system after you have sex and ejaculate or whatever? Oh, you ever, I mean, you know how you are right after that. But lay there fucking. You're vulnerable as fuck, dude. Yeah, I know. I'm in all the support you get.

Anything you can do. You can run me, so the disease can kill me. Lion could eat me afterwards. No, I think it's because you were probably likely in close, obviously close contact with another person exposed to their germs, exposed to their potential infections. So after you did that, your body's like, He's the crab's little at bay.

It tries to. You know what I heard? Your body's like, ah, we gotta, you know, strengthen the system here because. Interesting theory. You just had dirty sex. Interesting, dirty. That is science, right?

That's, see, that beats your, your chimp study. I really got to it. I did get to it. I did a post about it too. I was like, Justin's, Justin's science better than cell size. I was like, damn, that was good. Did you guys hear about, I just stepped my game up, so? You guys hear about Bezos? No, no, I was good. Hey, did you guys hear about, I just stepped my game up, so. You guys hear about Bezos?

No, what's up? So he just bought the most expensive property in Los Angeles. What? Yes, but here's a deal. It's not surprising. They did the math, I don't know me see how much it is.

Okay, he bought it, it's $165 million. He bought a house for $165. What's your property tax on that, Doug? Oh, no idea. I'm 165. Yeah, I don't know. But anyway, check, oh wow, look at the picture of that. Is it?

Should we see more pictures? Let me see what this thing looks like. Oh, wow. Yeah, that's a, it's like a hotel. It's like a fucking ham palace right there. Wow, look at the inside. Okay, so check this out, right? I'm gonna trip you guys out.

It's $165 million. Now, when you calculate how much money he actually has, oh yeah, is that like us built by in a fucking mobile home? No, no, no, no. It would be the equivalent of, if you made $60,000 a year, you spent $75 on a house. Wow. That's how much money he has.

He spent $165 million. Sneezed it. And it's literally like if you lifted the cushion of his couch and got some change, he just rummaged through his car. Yeah, and through them. It's like you bought us, if you made 60 grand a year,

it's like you making buying a $75 house. Wow. $75 bucks. Yeah, that's 60. So if you made one 20, it's like you buying a house for fucking $300. Yeah, it's nothing. Even after his divorce, all this stuff,

because didn't, I mean, she took quite a bit of money, right? She took a lot of money, but when you have that much money, it doesn't matter. Yeah, it's just, it's getting silly. Did she tell you? Or did she just stay in part of the business? No, he gave her. He cast her out.

Yeah. His net worth is $131 billion. So, it would be 260. Yeah, that's where it just doesn't make sense. You know, when you get up to that level, it's like, that's just you don't even know what to do with that much money. Well, I mean, think about that. Could you even spend it all? I doubt it. You know, I'm saying, because have you seen some of the shot? Have you seen some of these crazy yachts? Yeah. Well, the reality is when you get to, when you're someone like him, like, money is not even the motivator.

No, it's money. Money is not even a. Money is not even a big deal. It's maybe even if it was a motivator early on in your career, it's definitely not now. But just once you get to a point where you have so much money you can't possibly spend it. Now the world's watching what you're doing. Yeah, the things that motivate guys like him is like, privacy, yeah, changing the world, privacy.

Now think about that though. Imagine if you created a product that was so valuable to the world that they gave you that much money. That's literally, this guy is that rich because he created Amazon, which is so valuable to everybody. It's insane to me. But that's also why I think he deserves all of it. Of course, I love Amazon.

Yeah, people hate, which is, I always be my mom. He does cool stuff that people don't realize too. So one of the spaceships, like they're left over, basically back in the, they used to just like, let them all just sink to the bottom of the ocean. You know, all the, Wow. You know, they just, they don't clean it up.

Like all the thrusters or whatever, all the parts, like they just end up at the bottom of the ocean. So like SpaceX is starting to reuse a lot of these and trying like have like Renewable ways to you know get the space and all that and so he basically Fronted all his own money to to go out there and like scoop up a bunch of them. Really. Yeah. Wow Cool. Here's a thing. I don't care if he does anything else the fact that he created a product that people want Willing Lean volunteer right before use for decades. He doesn't have to do anything else. The fact that he created a product that people want willing, lean, volunteer, pay for, or use for decades. He doesn't have to do anything else. What he did by creating Amazon benefited billions of people around the world.

Not only that, he opened up a model that so many other businesses now model after. So the rippling effect of what he did, even if you're not an Amazon person, which is like, you have to be a very small percentage of people that don't use Amazon. Even if you're not, the rippling effect of he did. Probably even if you're not an Amazon person, which is like you have to be a very small percentage of people that don't use Amazon, even if you're not, the rippling effect of how many other businesses have built their model off of their model now, you're definitely impacted by what. Do you know how many businesses would not be possible

today if it weren't for Amazon? Tons, tons of them. And think about the efficiency that Amazon, oh the one click and everything. I mean they were like known for that. Or you buy something to tell your house tomorrow. That's what I mean. It's just like right away. Do you buy something to tell your house tomorrow. That's what I mean. It's just like right away.

Do you know what it used to be like? You know, I'm gonna talk to the younger listeners for a second. You know it used to be like when you buy shit through the mail. Gather around kids. Yeah, come around. Gather around. I used to buy supplements online.

You buy, you buy that shit, forget online. I'd have to buy them through the mail. You buy it, you don't get that shit from. You had to buy it from Tony from GNC. You know the fuck you was talking about. But take it like a month to get to your house, or you'd have to mail to them what you want, you have to wait for the mail to get to them,

then you have to wait for them to get the mail, process it, and then send you the product. By the time you get the product, you're not even working out anymore. It's hard when you live in some rural town though, and you know, you are a three time family. This is where the people that fucking hate like Amazon and the Walmart and stuff is, you know, you live in this rural town, you have, you've owned this property for a hundred years,

been passed down from family member to family member, you've got the general store that's there, and it's providing a livelihood for your family, your grandparents, you know what I'm saying? And like, you've inherited now, and then in this last two decades, a company like Amazon and Walmart have completely come in and completely flipped it upside down. And so those people are, and then anybody that's connected to those people, like if Justin was the person we're talking about,

he's a close friend of mine, and I see how much it's fucked up his life and turn everything upside down. Those are the people that get really upset. There's no guarantees in a free society. There's no guarantees that your business or your idea will always look ahead and continue to work. I mean, think about all the people that had to change careers

when the wristwatch was invented. All the people who made, what do they call the watches that you hang off the string or whatever? Pocketwatch, yeah. Or what about wagon makers, when people started driving cars, it's just the way it works. And yes, there's always going to be those people. And remember that stat that I read you guys about the S&P 500,

like the mountain companies that will be still on there in 15 years, what do you predict? It was like a 75% overturn. Like in just like two decades time. That's insane. It's hard, dude. This is why we have great products is because you have to constantly innovate and compete

because a second you take a break, someone's gonna kick your ass. You know, that's just the way it works. So true. Anyway, another cool study. This one has nothing to do with masturbation, sorry Justin. Oh, that's all right. Yeah, so this one was about anti-oxidants. So you guys, have you guys heard me say in the past

how like I use anti-oxidants supplements So, have you guys heard me say in the past how, like I use antioxidant supplements as a wonderful example of how sometimes something that you think is good, taking a supplement of it can actually be bad. Right, okay. Antioxidants are a phenomenal example of this because at high doses, which you don't get from food, like you don't get mega doses of any oxidants from food, but you can do that with supplements.

When people take mega doses of antioxidants, these antioxidants can actually cause protect cancer cells. They can actually prevent your body from killing cancer cells by protecting the cancer cells. Yeah. So there's studies that show that people who took like high, high doses of vitamin E increased their risk of prostate cancer by 17%. There was other studies that show that high doses of beta carotene increased lung cancer risk by 28% in smokers.

That's a lot. Yeah, so this is why you gotta be careful with the supplements. Just because there's a compound in food that is good for you that we've identified, taking it out, synthesizing it, concentrating the shit out of it, doesn't mean you're gonna get more benefits. Oftentimes it means you'll do a lot worse.

So anyway, you know one of my favorite things about the keto diet is by the way? What's up? When you go off. Or breath. No, thanks Justin. Sorry, that's your favorite. When you go off. Yeah.

You know when you start to reintroduce carbs? Oh, yeah. Oh, dude. I energize like hell. Strong. Yeah. Strong. My strength exploded. Does it take noir near as much? No. I'm eating because I went keto for a little while because I was trying to reduce inflammation, get the cognitive kind of sharpening boosting effects. And I did that for probably five or six weeks, maybe a little longer. And then this week, I started eating more carbs. And I'm still averaging maybe a hundred grams, 150 grams of carbs a day, which is not much,

but it's way more than the, you know, less than 30 grams I was eating before. And man, my workouts are the pumps I get. When it comes to bulking or building muscle, carbs really make a big difference. Yeah, that's why when I see people posting about keto and somebody did a post about how ketogenic diets are great for CrossFit, I couldn't believe I saw that post. Really?

Yes. I was on there, other people were on there telling that they were wrong or whatever. That's pretty dumb. Or keto and bulking, very, very hard to do. Very hard to get big and strong when you're not eating carbohydrates. But this is why I like to switch in and out

of different things, because you can really see and notice and appreciate the value of different foods and different macronutrients, die of fluid. Yeah, because if you're always staying in one lane all the time, you start to lose the, or forget the benefits of other macronutrients and foods and stuff like that.

Not only that, there's times in your life where it makes a lot of sense. Like, you know, let's say you are a crossfitter and it doesn't make sense for you to be doing it while you're in the middle of Crossfit, but you go on a, you know, three-week vacation or a hiatus for a little bit and you make the transition and you're not working out at all for three weeks. What a great time to transition over into a diet like that that is satiating, that you get to have good, I mean, what's cool about the ketogenic diet too, is like fat's fun to eat.

You know what it is? So it's not like your fat is fun. A low fat diet is tough to me. Low fat diet is really tough because of your restricting calories and your restricting fat, which is taste good. Yeah, I don't go low fat, by the way. I just, I go lower fat, but I never go low fat

because that's exactly what you said. Yeah, I've done low fat before. Terrible. I feel terrible. I feel like my libido goes away. Just not a good. Oh, I remember after I, you know, after I went ketogenic and saw the benefits

of me just bumping my fat up again, I've completely, I never eat chicken breasts anymore. I eat chicken thighs always. Because now when I was competing, when I'm competing, I might introduce chicken breasts the last couple of weeks when I'm eating really lean meat to reduce calories. But for everyday life, much rather have thighs taste a million times better,

and the benefits of it are incredible. Yeah, I remember when I discovered- And the cheaper. And I remember when I discovered the brown turkey meat and Thanksgiving, I was like a life changing experience. Up into that point, I thought turkey was disgusting because the white, you know, the- Oh, it's so dry.

So dry, and then my dad was like, eat this, it's way too- I used to be a breast guy too. Did you really? Yeah, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, muscle and strength, Math in the ball 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 mindpromedia.com and get started today! It's the ball of fucking four! The Eagle is landed!

Quikwa... First question is from official Bruce Love. What are your thoughts on two days? Two days is this is when you're working out twice a day, instead of once a day. And one of the reasons why people will do this is because they're training at a very high level, lots of volume, and to have the energy and the capacity

to finish an entire, all of your workout at one time is difficult, so splitting it up allows you to finish it with good energy. Now here's a deal, I love it. If you're at this level and you're training with that much volume, splitting up your workouts, one of the best things you could possibly do, the convenience factor is a problem.

Yeah, and they're probably thinking of like the two super intense workouts like back to back. Like we used to do that a lot when we were playing football and any other sport where it was like you're trying to cram, you know, as much intensity in as possible. And yeah, the way that you're talking about it is probably the only way I apply it now today. In terms of like, it's a little more reasonable, but I'm just basically splitting almost in half or maybe just adding a little bit more to the next workouts so I can get the benefit.

I hate it, and I'll tell you why I hate it. And before I go into why I hate it, I wanna preface this with one, I've done it a lot. I did it a ton, especially when I was competing, and we've written a program, MAPD, that has it. So I'm not saying that nobody should do it, and there's not a percentage of the population that there's lots of value to it, so that exists. I hate it for the majority, because I think that it's a very unrealistic thing to sustain,

and when you stop doing it, it really throws off. You got to really know what you're doing with your diet. If you were decided, because this is what I see, in my experience, the people that wanna do this, they're doing it because they're wanting to do more. They're wanting to do more to get results faster, to get to their goal quicker, and they're motivated by a wedding, they're motivated by a vacation,

they're motivated by a competition they're doing, and the theory behind two of days is, get to your goal faster. And that, to me, is the wrong message for that person. I do see lots of value in it in the extremely consistent person who's been lifting for years and is trying to scale up their volume

and continue, maybe they're into competing. Like that makes sense to me. And let me tell you, like I didn't get to this point. I was competing without doing double days. It was when I got to the professional level, because from the year leading up to competing, I ran mostly like an anabolic type of program. Then when I started hitting stage,

I was moving to something more like maps aesthetic, then I was moving into something like map split when I was still in amateur. And then by the time I got to the professional level I had scale to the volume of pd but it was that I'm you're talking about not missing a single fucking workout diet anything for almost four years straight from me during that time to progress to the point where I saw value in adding an additional workout to my training. I got incredible results leading all the way up to that point without ever having to push to two a days, two a days. So I don't like it for most people.

And I remember we were very hesitant to even write PD. We wrote all the other programs first before PD for that exact reason. There's some prior records. It's like if you can do your whole workout and one workout and you're doing it appropriately and properly, then stick to that. If you get to the point where you're doing so much volume,

so many exercises that it's just, by the end of your workout, you're wasting your time because you're fatigued. That's when it becomes a good idea to split. Now here's a deal. For the advanced person, this may be a great idea. This is how bodybuilders work out back in the 70s and 80s. They used to call what's called a double split routine, where they would split the body

parts up, but they'd also split it from morning and evening. And that, on a consistent basis, that works great, but for the average person, here's how you can utilize something like this. It's as a sporadic way to get your body to change and adapt. If you're consistent, you're in your pretty fit, once a day is perfectly fine, but every once in a while try this. Every once in a while, if you have time to kill and you got a whole day ahead of you, go to the gym or in your garage.

It's even better if you have a garage gym, and do 30 minute workout every two or three hours. Do you know, three sets of squats and the two sets of bench press and some overhead press, some like that. Every other hour, more than two days, you could do three or four of these workouts. I've done this occasionally.

When I say occasionally, I'm talking about it once, you know, every three months or so, I get phenomenal results in gains from doing that. And I think it's because the body responds really well, really well to frequency. Just frequency. Yeah. Splitting up the workout. Okay, so I, there is another situation where I do see it okay for somebody who maybe is at like a beginner level, and I do this. This I do quite a bit. Now, I also have a podcast in a gym

we have access to gyms everywhere we go all the time. And so it's very easy for us to do this. Many times I'm following like a MAP Santa Ballet type of protocol and I only do two or three of the exercises, right, first thing in the morning or whatever. And I get that's all I only had a little bit of time. And then I come back later in the afternoon and the day and I finish it.

Like that's two a day, right? That's considered that, but I'm also managing my volume the same as if I was just gonna do it in one workout. So I do see lots of value in that. Like people think that to get a good workout, you have to have this intense one hour, kill yourself routine.

And that couldn't be further from the truth. There is nothing wrong with you taking your current workout plan and splitting it up in two workouts that are more like half hour workouts and there's a lot of benefit to that. And I think that's valuable. When I think of people that ask me questions about two a days, I don't know how in a half of the morning, hour and a half of the day, or even just an hour and an hour of intense training.

You know what I'm saying? They're wanting to do more. That's what they're trying to do to promote faster results. And again, you don't need to do that to get incredible results. And I would wait to scale to that until I've gone through all of the maps programs. I mean, that's really how it's designed. Like imagine you've got, like you're somebody who's been listening since the beginning, and you've never missed, you've consecutively went through maps program after program to program, we've scaled them like that. And the reason why PED was last is because it is the... It's the peak of the pyramid.

Yeah, it's the pinnacle. So if that's like you're gonna be your profession and like I'm gonna be a professional bodybuilder or a professional athlete and I wanna ramp myself up to that kind of volume and intensity altogether, that's like you're stretching yourself. And even then you don't want to stay there for very long. Like that's something that you're testing yourself,

just like if it's, you know, like we talk about maxing out, you know, stuff like that. Like there's times where that's appropriate, I feel, to be able to know where you stand. Well, since you got your gym at home, have you experimented with the like, doing a few sets of year, the hour, while you're at home, type of deal?

I do that all the time. Isn't it great? Dude, it's so liberating because, honestly, the most of the time when you're thinking about working out, the biggest thing is like, oh my God, I don't wanna get started and then stop. And you know, you want all that momentum, once you like free yourself of that and you just start

just grabbing stuff and going and you kind of have an idea of what you need to accomplish for the day. I'll start with Banchinal or Squat or whatever it is. And I'm just focused completely on that. And then it's like, oh, well, I gotta go pick the kids up or oh, I gotta go take, go to soccer practice. Then I'll come back and then I'm hitting something else.

And it's like you just do it in spurts and you get the same, if not better results. I did it yesterday and the day before, both one day, I was talking to Rachel and Eli. I was out in the gym. I was doing bench press and some shoulder work. I would do three sets, set down the weight. I'd go in the office.

I'd sit down, I was talking to him for 15, 20 minutes. Oh, let's work on this, overlooking at videos. Go back out, did a few more sets. I did it the, yesterday, again, with Doug. Doug was in here, we were doing like bookkeeping and numbers and shit. I was out there squatting, come back in, and then I talked to Doug for 15 minutes, go back out.

Like, yeah, I know if you have that luxury to, that I'm up. It's inconvenient. Yeah, a lot of people are right. have that luxury to, that I'm a, it's inconvenient. Yeah. A lot of people. Yeah, it's, but for most people, we're great for my endurance though. I'll be honest, like,

getting it all back to back to back is like, I'll be sure, sure, sure. But yeah, that's probably the only thing I could say. Next question is from Randy Adams 02, do endurance rep ranges in the 15 to 20 range, help it all with strength and hypertrophy. Oh my God, yes. Definitely. Especially if you don't do this.

Oh man, when I first killed me. When I first learned this, I mean, remember, I was reading bodybuilding magazines and muscle books, you know, when I was younger. And all of them said, heavyweight and low reps built muscle. None of them recommended this 15 to 20 rep range. And then years later, there was a bodybuilder. I can't remember his name, but he talked about how he liked to train in the 15 to 20 range, and he had a very impressive physique. And being a kid, that would be what convinced me. I

see someone's physique. They say something. I'm going to give it a shot. Blue my mind. Blue my mind. I built so much muscle in such a short period of time. Now it's not because 15 to 20 reps is superior for building muscle. It's because I never did it. Yes. Once I jumped into it, it was such a new and novel stimulus. My body responded incredibly.

My greatest hypertrophy gains came from this. And that was, it really sent me down the rabbit hole of like reading the studies of support all stuff. That's where I kind of pieced all this together was like you sell, for sure, the, at least the first five years of lifting, I don't think I lifted a weight over six reps. Like it was everything I had read up into that point was, if you want to get big, you want to build muscle six reps tops, right? So everything went, and I got stronger in those years, those five years of lifting,

so, you know, and I got a little bit bigger, and so I felt like, yeah, nothing was gonna change my mind at that point, that this was another, I believe it, for me, it was like some body builder or trainer that I was a five by five guy, like for ever. And then he still kinda like that. Tells me to go and do 15 to 20 reps and just lighten the load. I'm like, what? That's insane. But I was like, okay, I'm going to try

this for a few weeks. And I just blew up. And I'm like, this is crazy. I'm getting bigger right now off of lighter weight. And that and then is what I did. You know, I was stuck in that for a really long time. Platoed and that was what kind of sent me down the rabbit hole of like reading and figuring out, okay, what I need to do is I need to pure-dise this and cycle through these rep ranges. That's with a real benefit.

You know, it's funny. I was thinking like, I don't even know if you remember, but you introduced me to super-setting. And I never even did that before, you know, through my entire athletic career. And I got to 24. And then Adam was like, I'm gonna take you through this workout. I think you're working with a you know, through my entire athletic career. And I got to 24. And then Adam was like, I'm gonna take you through this workout. I think you're working with a bunch of bodybuilders at the time.

So I would like, I was doing bench and then all of a sudden he's like, okay, now we're gonna do some push it like right away. And I'm like, right away. Where's the rest? You know, I just didn't get it. And then I'm like, ah, I fucking blew up. But yeah, like just changing it up, like I guess gonna have a massive impact on your body. Yeah, studies are pretty conclusive.

They show that the rep ranges between one to like 30 all build muscle. They all build muscle. So long as the tension is sufficient, the intensity is sufficient. And all of those will slow down and stop building muscle if you only ever do those rep ranges, regardless of what you're in.

So you'll benefit through cycling through them. Now I typically recommend anywhere between three to five weeks of staying in a particular rep range before moving out of one. So you want to kind of squeeze the benefit out of that rep range before you move into another one. But yeah, that's a great one. This is why I think that so many people that take the advice of Stan Efforting are blown away by his, because he like preaches, you know,

20, 20 reps in squats. Oh, 20 reps squats. Like nobody does that. That's why that's why you got influenced by flex wheeler. No, no, he influenced flex. He influenced, he influenced flex on doing the 20 rep range and just blew his mind too. Like it absolutely, and what it is,

is that it's so novel for like 99% of the population. It's even people that rotate their rep ranges, typically dead lifting and squatting, they ain't fucking around with more than 12, 15 top reps, maybe, right? And they probably rarely do that because we all know that feels like cardio when you do that. Oh, if you've never done 20 reps of squats,

you are in for some shit. Yes, it is brutal. Ruling. Difficult. And so I think really it's not that the number 20 is magical. It's that very few people that like Sal saying, the studies are conclusive. Anything from basically one to 30 is going to build muscle,

is going to support hypertrophy. And because so few of people ever push squats to 20 reps, just simply running three weeks where you commit to saying, okay, I'm squatting 20 reps every single time I squat for the next three to four weeks, watch how much your legs blow up because you just never do it. Next question is from Nathan N. Norman. I recently came across conflicting arguments regarding the correlation between lean muscle mass and resting metabolic rate. Why do you think most of these studies seem to suggest that the increase is fairly minimal? So I'm confused on what the question is.

I'll break it down for you. So what he's talking about is how, you know, we talk about building muscle speeds up the metabolism. Then studies will come out showing, one pound of muscle. You just addressed this. Yeah, one pound of muscle only burns, this many more calories. And adding five pounds of muscle

isn't gonna increase your metabolism. There's too many other variables that the study doesn't take into consideration. There's also this is that when you're trying to build, when your body's trying to build, it just becomes less efficient with calories. So there is, yes, there is this caloric number. There is a certain amount of calories

that muscle will build, and it's more than however many calories a pound of fat, for example, will end up burning. That's true. That number right there is not a ton, but there is this inefficiency that happens with calories. I've seen this time and time again with clients. I'll take a client and I'll have her gain four pounds of muscle, which if you do the direct, you know, number should only boost from a tab, it's about 50 calories

a day, but I'm having you eat 600 or 700 more calories a day. And she's getting leaner. It's, I hate this. And I get really irritated by the guys that try, the guys or girls that try and counter this message because I think it's a very good message. I think it's the right message to be telling people because more people need to strengthen train, more people need to be focused on building lean body mass because of how much it impacts your metabolism. And then outcome somebody, and I wish I knew who first did it because they need to be focused on building lean body mass because of how much it impacts your metabolism. And then outcome somebody, and I wish I knew who first did it

because they deserve to be slapped for it. It comes out and isolates fat and muscle and then shows that it's not as what everyone's been exaggerating for every pound. Because I used to say this as a trainer to get this point across to my clients, I would actually, I've related to a McDonald's Big Mac, or remember this, I had the same spiel everybody that,

listen, if we can put, you know, three to five pounds of muscle on your body, literally just getting that on your body, not losing any body fat, not changing anything, you're like, you will be able to eat an additional 300 or so calories. That's like a Big Mac that you could have and cancel out. And just to give them that visual and understanding of how important it was that we build muscle.

And then of course later on comes out the study that show that that's not true. It's maybe five calories or whatever. Well, yeah, that's just measuring metabolically what muscle is doing and what fat is doing in the body and what it needs for energy. What you're not taking into consideration

is the digestive system. You're not taking into consideration is the digestive system. You're not taking into consideration the signal that you're sending to build, the calories that are having to get allocated to recovery, to adaptation. There's more than just those. We need to understand something that mammalian metabolism is extremely complex.

I could probably say that it's the second most complex thing that we've observed in the universe, right underneath, the, right below the brain, the human brain. So we don't know everything. Here's a good example. If you take somebody and you bump their calories a little bit, they start to burn more calories. They don't even have to do anything else.

You just start bumping their calories a little bit and they start to burn more calories. You start to cut their calories a little bit. Their body starts to burn less calories. How is this happening? Even though there may be no difference in tissue, you can measure the body fat and their muscle, nothing's changing. How are they burning more calories?

We don't really know. But the best theory that I've heard is that your body can become more or less efficient with calories. Sending the signal to the body to build muscle promotes inefficiency with calories. Sending the signal to the body to build muscle promotes inefficiency with calories. It promotes a faster metabolism because you're trying to build muscle and other things are happening in the body.

And again, I've seen this time and time again. I've had many clients who gained five pounds of muscle, not a lot, but their metabolism boost was massive and didn't directly correlate to the amount of muscle. I like this question because it creates a discussion around a topic that is nuanced a lot, but their metabolism boost was massive and didn't directly correlate to the amount of. I like this question because it creates a discussion around a topic that is nuanced and that I think it reminds me of my pet peeve and why we do what we do is there's no study that could counter what I've seen on hundreds.

I mean, I'm in the middle of it, like this exact topic right now, is what I'm working with two female clients right now in building their metabolism and eating more calories. And both of them, when I got a whole of them, and this is not even that long ago, we're eating 1,500 and 1,700 calories, and both of them are in the 2,200 and 2,300 calorie range right now, and neither of them are putting weight on the scale. How the fuck did that happen?

And that short amount of time, I didn't put 30 pounds of muscle on them. And based off of these studies, it showed that it's only a few calorie difference. That's what it would be. And I didn't build 30 pounds on these girls. And you want to talk about studies, okay? So let's look at the studies where they're actually looking at people and seeing what happens when they diet and lift weights versus diet and do cardio versus just diet.

These studies exist. That's okay, there's another thing. And you don't need a study to do this. Just check your own behaviors. I was just commenting to Katrina about how important it is that for me to be a better husband and a better father to get my work out. Whenever I lift and get a good lift in early on in the day,

when I come home, I just, I notice I'm very aware of this. I start cleaning up around the house and I start doing things for the helper. When I've had a day where I miss my workout or I'm off on my diet, I feel with thargic, I'm tired, I come home and I want to sit down on the fucking couch. I just move less. How do you, you can't, that's not gonna be in that study.

We're not measuring that. We're not isolating just muscle and fat. We're not taking into consideration behaviors. That's a good point. But even when you look at everything else, I just pulled up an easy study right here where they took participants, older participants, and they compared fat loss with just diet,

plus walking, diet, plus weight training, or diet alone. Diet, plus walking resulted in 16 pounds of fat loss, diet, plus weight training, or diet alone. Diet, plus walking resulted in 16 pounds of fat loss, diet, plus weight training resulted in about 17 pounds of weight loss, almost equivalent, right? But here's the difference. Muscle mass loss was four pounds with the diet, plus walking. Diet alone resulted in less muscle mass loss than cardio or walking, plus diet.

Resistance training obviously resulted in no muscle mass loss. So what does that tell you? Well that tells you that your body tries to adapt, it's metabolism, tries to change things. Resistance training of all the forms of exercise is the one that promotes the faster metabolism. It's the one that promotes, and the part of the way it promotes that

is by keeping and building muscle, but it's not the only way. There are other things that are happening. We quite don't understand, but I can tell you again, this much, I've worked with lots and lots of clients, and when I have them lift weights, and I have them change their nutrition, I can see big changes in how many calories they can eat

and maintain their weight or get leaner. Big changes, I've had clients that went from 1200 calories to 2,200 calories a day. I'm in the middle of it right now. I haven't had to hold these girls longer than a couple months. Yeah. This is in a couple months time. We've moved from 1,500 up to 2,200 calories. Here's difference. And they are not 30 pounds bigger. They're the same. They're the same way I got a hold of them. And that's the goal. And I keep telling them is that my goal is to keep increasing your calories and seeing that scale just kind of hover around the same thing.

They are weighing in at 1.21, 1.30. There's there are two girls' weights and they're sticking right at that weight and I'm just bumping calories. And now why is that beneficial? Well, it's beneficial because you live in a wonderful time with lots of food all around you. You live in a time where daily life is sedentary. You don't have to be strenuous and break your back.

Having a faster metabolism or a more inefficient metabolism is in advantage. It just keeps you leaner. And how great is it gonna be for these two girls who initially what they wanna do is lean out, right? And how great is it gonna be for them when I get them up to 2700 calories and I go, okay, it's time to die it down to 25

or 2300 calories and they get to reduce down to... Down to a high amount. A 500 more calories and they were used to eating in the first place and their body starts leaning out. That's the beauty of it. And that is the real takeaway and message and the trainers out there or the scientists that are putting out the studies

to try and counter this message, irritates me because, yeah, the study is correct. Yes, when we measure it that way, but there's too many other factors, there's too many other unknowns. And coming from people that have been doing this for a really long time, the impact that you make on somebody's metabolism by putting them on a strength-focused program in building muscle is unbelievable when it comes to metabolism. Next question is from Solomon Roskin. What are the best ways to deal with stress?

You know, when you look at the studies on stress and you look at effective techniques, there's a lot of different things that are out there that can help people deal with stress. But there's one thing that probably will make the biggest impact on how deal with stress. But there's one thing that probably will make the biggest impact on how you handle stress. And this one thing I'm gonna talk about

has been echoed in many practices that span the world. Some of them are found in religious practices, others in philosophies. And that is your how you accept or you try to fight your current situation. Okay, so I'll give you a good example. I was reading this book, the book with Dr. John Gottman and he talks about the stress of having a child that how that'll stress out couples quite a bit.

In fact, you see divorce spike after a couple has children. However, the couples that accept that their life will never be the same, the husband that accepts that he's not gonna just have sex whenever he wants, the wife that accepts that, she just can't go out to dinner all the time that they accept that they're having a child, life is never gonna be the same as it was before.

The stress doesn't bother them. Now, it doesn't mean that they're not stressed. It just means that they're not fighting it. You know what I mean? It's like this. It's like, imagine if you were sad, and then you were sad that you were sad. You know what I'm saying?

Like, wow, why am I sad? And it makes you even more sad about being sad. It's like a spiral effect. So one of the number one things with stress is just whatever your situation is in, you have to acceptance makes a big deal. Makes a big difference. Like, okay, well, this is just the way situation is in, you have to acceptance makes a big deal, makes a big difference. Like, okay, well, this is just the way it is right now.

Right now, I'm working this many hours right now, I'm handling all these different things. I need to just accept it and that reduces the pain from the stress significantly. It's something you can apply, anybody can apply. We suffer more in imagination than we do in reality. Yeah, all in our minds. Yeah, yeah. It's all about reframing, right? That's the first step to it. Anybody can apply. We suffer more in imagination than we do in our own minds.

It's all about reframing, right? That's the first step to it. Now obviously there's things that you can do, I think, in your daily practices that can help mitigate this, but all of them really go back to helping you reframe your thinking. That's with the meditation, the getting good good rest like all of it just helps you have Better clear thinking about what's going on in your life And it's the ability for you to reframe what's what's happening to help out the stress and the the thing that's helped me And that I share with people that I think is done wonders for clients that I've discussed this with and even applying it to my own life is that

is just looking at all all all stress that I deal with whether it be work personal life whatever they're all challenges and they're all difficulties and the greater the challenge the greater the difficulty the better it is on the other side so learning to look at it like you know yeah okay it's a stress right now. When I break through the stress, I adapt or get over it. The reward is more rewarding than what the stress was. And the greater it is, the greater the reward on the other side, which is how you handle the bigger, harder ones, right?

Because everybody, and there's no such thing as big problems, the only problems that we make big. So when you have these like life altering things, deaths, and the family, these hardships with work. Jim Cliccheon. Did you like it? Hey, you know what, the period took 45 minutes for me. Oh, it worked.

There it is. I dropped you some gyro-cishosism in there. Yeah, shit dude, it does work. It takes my body 45 minutes. It's a little bit longer. Yeah, a little bit longer. That's what it is, a little bit longer to get harder. It's a longer, full of you talking. Yeah, right on, organ longer. Yeah, a little bit longer. Yeah, that's what it is. Take a little bit longer to get harder. This is a longer, full of you talking about.

Right on, Organify. Yeah. I think too, like just taking an inventory of what are the potential stressors going on with you right now. Sometimes it's good to acknowledge it. You don't really realize where it's all coming from sometimes. And I know that, you know, I went through a period where I was just, I was trying to take on way too many things at once

and then not realizing where my deficits were, which then stressed me out because then I wasn't contributing to those things that I needed to contribute to. And then just looking at all these things, prioritizing, this is a lot of where you see these TV shows you know, these TV shows where they come in and they have somebody like clean your house. Like, let's organize everything.

Let's get rid of, let's be a minimalist. Let's get rid of all this stuff because you don't need it or, you know, like, there's practices like you'd mentioned with meditation. There's ways, there's tools out there for you to be able to handle certain components of this, but it always revolves around your mindset. And the thing is, you're going to face adversity constantly, so it's about learning how to adjust and to be able to be in a calm state of mind. Yeah, I think a lot of the reason why people feel so stressed nowadays is because,

there's a bit of a myth out there that, it's the stressful times we've ever lived in human history. And we're just so much stressing. So much stress watching the news from home. Yeah, okay, that's actually not true. Okay, it's not true. Talk to your grandparents, they had all kinds of crazy stress.

Money was way tighter. People would die from diseases. They were like rickets. They would lose children. It's actually objectively the least stressful time ever, yet we feel more stress. I think part of the reason why we feel more stress is because we think we're not supposed to. We think we're always supposed to be happy.

We're always supposed to have what we want. Whereas when you talk to, I just wanted to reason why I love training people in advanced age, I would talk to them about these kinds of things. And they tell me, you just accepted it. That was life. That was just the way it was. It's the resistance to the way things are that causes much of our stress. When you look at like people like Wim Hof, who teaches people how to tolerate the freezing, frigid, cold water that they'll jump into, one of the things that he teaches you to do is just accept the fact that it's cold. You're not fighting it, you're not resisting it.

You get in, you accept it. You acknowledge it, and then you calm your body and deal with it. That's right. And the defense of all the millennials that are freaking out over all the stress that we have, is this is that what I think we have is I think we have more lowlevel stress than we've ever had.

I think that we are so attached to our phones, we're so attached to our email, we're so easily connected to so many other people that influence our lives and our mood. And, you know, it's because it's not a lion jumping out and eat trying to eat us, type of stress, or someone dying of fucking scurvy in our family, like because it's not a stress like that. It's this low-family of pirates.

It's this low-level stress that they're constantly getting. And I think it's the compounding effect of that, that when something happens when you're at home or something that's a, you know, maybe not like a lion jumping out of you, but a much higher elevation. I think it feels like it's so much more because you don't realize when you're scrolling through Instagram and you think you're just liking photos and looking at what your friends are doing, really what you're doing subconsciously is comparing yourself to them and where you're at. Yeah, why am I not on that trip? Why am I not on that trip? Exactly, and this life sucks, that life looks great. Exactly, and so you're already framing your how you're going to look at this obstacle

or challenge you're gonna have, maybe five hours later in the day. So I scroll through Instagram, now I didn't think of that scrolling through Instagram as of stress, but it most certainly was, because subconsciously I was comparing myself to all my friends and feeling bad about myself and where I'm at currently in my life,

even if it wasn't like a major Focus it happened and then I get to work and I'm emailing back and forth and I get an email from somebody that is a disgruntled employee or disgruntled customer service issue and now I'm dealing with that and then I go home and then my wife drops Some serious news on me. That's like a real fucking stress in our life. She lost her job. Now I'm alone gonna have to support whatever. Now that's a real fucking stress, but because you had all that low level shit, I think it's the combination of all of it

that makes that seem so fucking paramount. It is, and again, I really think the big, and there's a lot of different things you do exercise, be healthy, it makes you more resilient to stress, you could structure your life things that you do. Exercise, be healthy, makes you more resilient to stress. You could structure your life so that you have some downtime. You can learn how to meditate, maybe prayer,

because it's another form of meditation, right? That gives you a sense of meaning and purpose. That's all very important, but at the very top of it, really is just not resisting and accepting reality because reality is in front of you, right? Things are happening. You have a job, you have bills, maybe you have kids and that, if you're in resistance to what is real, you're at war with reality.

That's stressful. That's going to make life real hard. I remember one time I was in the car with the kids and with Jessica and we were driving, I think we were driving to my cousin's house and it was taking forever. There was a traffic jam. We were in the car. There was a two hour trip. It took us like five hours to get where we were and I was so angry and irritated just like what you know driving and traffic will do that to a lot of us. And I remember Jessica, she we were talking, she goes, why are you so stressed out? Like, because we're in the car,

and I'm so pissed off for whatever, and she's like, well, what is it that's bad? I'm gonna get there. She's like, okay, what do you wanna do when we get there? I wanna be with everybody. She's like, you're with everybody now. You know what I thought? You're right, we're all in the car together.

We're just gonna go somewhere else and be together. And immediately changed how I felt. Immediately, I thought, oh yeah, I'm with everybody now. We're all in the car. Let's all just hang out just like we would when we got to our destination. That reframing of life and where you're at. And again, this book by Dr. Galtman talks about this.

He says, the couples that succeed with children are the ones that accept that life will not be the same anymore. The ones that have that struggle are the ones that struggle with the fact that it's not like it used to be. and I want it to be the way it was It's not gonna be the way it was. Well, yeah, when you start living in the past or like thinking too much in the future It's like this present as you can get and that's why like breathing and these techniques they help you to be conscious about like What's right in front of you?

Totally to just disregard all that so look and with that go to mind pump free.com and download all of our guides and to just disregard all that. And with that, go to minepumpfree.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 minepumpjustin. You can find me at minepumpsal. Adam at minepumpadim.

Oh, and by the way, you can look up Doug too. Doug is at minepumpdug. Doug the hug. Thank you for listening to minepump. 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 Superbumble at Mind Pump Media.com. The RGB Superbumble includes maps and a ballac, maps for performance, and maps aesthetic.

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