Mind Pump: Raw Fitness Truth - 1238: How & When to Superset, Using Angles to Increase Gains, Exercises to Improve Balance & MORE

Episode Date: February 28, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how often to use supersets and what muscle groups to use them with, how to take advantage of using angles when lifting, favorite exercises to increase a person’s sense of balance, and what people in their 20s need to hear about training and nutrition.

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, M to train the body, become fit. But in the intro portion of this episode, we talk about current events, news articles, scientific studies, talk about our lives, and we do mention our sponsors. Here's what went on in today's episode. First off, we start talking about Adam's net worth. So apparently there's a website that is hiding something from us. That listed Adam's net worth, totally inaccurate, but it was absolutely hilarious. Then he talked about how he played basketball with a 12 year old and just hooped all over him. Super braggadocious about it.

I talked about Lent as of the recording of this episode. Lent is starting. And if you're not religious, there's a lot of value in practicing detachment. So I was a really good conversation. Then we talked about weighted stretching and how it may improve your results or get you to build muscle faster. Then we talked about the Utah bill that decriminalized polygamy, finally.

All right, you're that honey. Justin talked about. Moving to Utah, his last improv classes. I talked about using a hand gripper in the studio to help me pay attention because I have ADD. We talked about the macro comparison between, so macros are proteins, fats, carbohydrates, and then of course calories. We compared fruit loops, you know, the sugary cereal that is terrible for you.

Two cans of sand. Two magic spoon, which tastes just like fruit loops, or very close to fruit loops, but it has a much better macronutrient profile. No sugar, tons of protein, weight protein, good quality protein. It's a great product. We work with magic spoon. Again, they make these really delicious cereals that have phenomenal protein content, no sugar, great macro nutrient profile.

This is the way. Here's how you get a discount because we do have a mind pump discount if you want to try out magic spoon. Go to magicspoon.com forward slash mind pump. You'll automatically get a great discount plus free shipping. By the way, there's a 100% happiness guarantee. So if you don't like it, you'll get a full refund. By the way, don't forget to use the code Mind Pump. You will be happy, though. Then I talked about plant proteins,

and if you're going to use vegan proteins, let's say you have an intolerance to way or dairy, like I do, but you want to use plant proteins. You want to go with a blend. It gives you a better amino acid profile, and it's much more effective. And of course, our favorite protein blend, that's a vegan protein, is organified. It's also organic. This is a company we've been working with for a long time. Very reputable, great supplements. Again, they have a great vegan protein powder. If you want to use the Mind Pump discount, do this, go to Organify.

That's O-R-G-A-N-I-F-I.com. Forks- Mind Pump, use the code Mind Pump for a full 20% off. Then we talked about how I am going to be signing a book deal to write a book representing Mind Pump. That's kind of scary and exciting at the same time. Mind Pump. And then we talked about the Astros and how they are now paying the price for cheating in the sport of baseball.

Then we got into the questions. Here is the first one. This person says, look, how do you use supersets? Super sets are, you might have heard us talk about them. They're in a lot of our programs like Maps, Split. What are supersets? Why are they valuable? What are the best muscle groups to apply them to?

Super. The next question, this person says, how do I take advantage of using different angles when I'm lifting? So what's the value of changing angles and exercises and when should I do that? The next question this person says, what are your favorite exercises to increase your sense

of balance? So if you want to improve your balance, we talk a little bit about how to do that. And the final question, this certain person says, what are some things that people in their 20s need to hear about when it comes to training and nutrition? So if you're in your 20s and you think you know it all, you don't,

we help, which is a comment. Now, we try to help you out with things that we think are valuable to people in your age group. Also 48 hours left for our massive maps split program discounts 50% off. Now maps split is a an advanced workout program. It's six days a week in the gym. Extremely effective. It is a spotty part split routine done the right way. The program comes with exercise demos. We tell you exactly what to do, follow the different phases.

You're going to get great results. Again, it's advanced. If you like to go to the gym a lot, you'll love this program. It's half off, okay? You have 48 hours left. Here's how you get that 50% off discount. Go to mapsplit.com, that's MAPS, SPLIT.com, and use the code split50.

That's SPLIT50, no space for that discount. Dude, I gotta tell you guys something. So Courtney was filling up some paperwork and they were asking for like business information for my business. So she went down the Google rabbit hole of trying to see if we had like an actual phone number that she could put down for us. And this kind of led in a direction of like all these different links and there was this

one link on there that was like, basically it was like Adam's net worth and like celebrity my- Yes, it's at you, specifically. I looked at us, I looked at us just to tell me it says Adam Schaefer's net worth. What? Yeah, dude. That's online?

Yeah, so we have something we're gonna talk to you about. Yeah, we do. We have some information we need. Yeah, because if it's true, dude. Pull this up, let me see, Doug. We're not telling us, bro. What do I, what do you search? It's first this up. Let me see. Yeah, tell us. What do I what do I would you search? It says it's first off it says your net worth is 36 million. 36 million. 36 million.

Yeah, that's a little bit of exaggeration. Dude, Adam's been closing the deals left and right. We have not been keeping track. So, let me see. Let me see. Oh, like it's got some some information is accurate. It says you have one sister. Which is that's not you do but not you have more than one sister was it my birth signs wrong It says you're 35. Let's see. There's any of my birthday's wrong. Oh, who does anything right here? Let's see who it's Nothing look at the net worth. What does it say there Doug? I'm just like who it says one to five million. Oh, it says No, I saw no one said 36 million. Oh, yeah, that's the wrong one. There was one that was like, yeah, it was, and it had more accurate information about like where you're located, like, Katrina, like, everybody was in there.

Oh, dude, that's so weird. And it's all just like, who's putting this out there? And also, is this true? Yeah. Yeah. I like the ad. I like the ad. I like the ads at the bottom.

We would be ads at the bottom. You all ask pigs. Yeah, the picture. So you know ads at the bottom. We'll be at the bottom. You'll ask pictures. Yeah, the picture. So you know it's like, yeah, photos, atoms like the most. Yeah, this is likely. This is an atom picture. Stuff atoms in too.

Yeah. Just click those links, Doug. Oh my God. How crazy is this? It's just so funny, dude. It's like, you never know what you find online. Dude, basically what it is is someone who listened to the show, gather information and then guest on the right. They filled in the holes.

You know what I'm saying? So like, I don't mean it's probably- Really bad though. I mean, there's, I mean, the, the month of my birthday is wrong, the year is wrong. Look at that. A bunch of stuff on my camera. Click on that one. What the fuck? Oh yeah, I'll look at your picture. You're looking at your picture, man. I mean, it's legit. How much does it say there, Doug? Four million? That, I think it said four. Well, that mean, it's legit. How much does it say there, Doug? Four million?

No, I think it said four. Well, that's, yeah. Organtify ads. Look at Organtify, huh? No, it did. Look at this scroll down. Look at this scroll down. Look at that. Oh, that's great.

Oh, that's great. What about how much money out of makes? Check out Organtify. Well, at least this one's got pictures of dudes without their shirts on. Yeah, it's a little more accurate. Now we're getting hot. Wow. Wow, look at all these.

Yeah, isn't that weird? That is weird. You know what, I look so weird. It's all you, it's not me and Sal. What does that say? How much does that one say? Oh, a little video me. There's a video you and you were shrimmed.

Have you seen this video right here? I have. That's how you're in my first place, mine right there. You know that video, I, but when, before you and I started talking, I was like doding on you. Yeah. It was easy interviewing you. No, no, no. Before we ever talked about starting Mind Pump, when you and I were just talking through

social media and when I sent you a map or whatever, I'll see this one's a little, this is a bigger range. This is 100 grand. 100 grand to one million like somewhere in there. Yeah. That's hilarious. Pretty much. But that video of you getting interviewed after your first, was that your first pro win?

Yeah. No, no, that's before. That's what got you to be pro. Yeah. Well, that's what got me qualified to go to Nationals. So as an amateur, you have to take top three, to go to Nationals from Nationals, you have to take top two to go pro.

So that was actually my first, first place win as an amateur. Okay, so I, before you and I got on the phone and all that, and we were talking through social media, that video closed me on sending you, I forgot about this, by the way, I totally forgot about this. That video closed me on sending you maps. Oh, no kidding.

Yes, because I, you know, we have a lot of mutual friends, and they would, I would always hear about you, and they would always say you got to meet them. You guys would be work great together. So I found that video and I watched it and the way you talked and the way you presented yourself, I was like, oh, I see what they're talking about. And then I sent you the,

then you got all competitive and you're like, I had better laughs. Yeah, I didn't, but. You know what? We, so funny, you're bringing this up right now. So yesterday, I don't know if you guys saw my story. I was playing basketball at the park. Oh, the one with your, with your son?

Yeah, yeah. Dude, can you please bring him in? Yeah, at least he's got basketball. He's got basketball. He's too cute. I can't even do this anymore. So I'm at the park. I'm playing basketball.

Katrina comes down and you know, this is how I'm starting to indoctrinate him, right? I'm having him just see me play. And you're accurate with what you're calling it. Yeah, I'm not gonna force it on him. We're telling me has to play, he's just gonna see a lot of them. And come back home, we watch frickin' the warriors play

later on that night. So this is Jersey coming in. Yeah, yeah, so this is my, my me hoping that he's gonna want to play basketball, but anyways I'm playing Katrina comes down shoots little hoops with me and then takes him off and I'm by myself and up walks this like this little kid all by himself Karen is ball looks like it says grandma sitting over at the picnic bench to watch him and he's like can I can I play with you? Hello, Z.

Uh, 12. Okay. So he's 12 years old. You didn't let him beat you in front of your son. Yeah, he's like, he's like, can we play, he actually asked you to play one on one? You go, can we play some one on one? And I'm like, okay. Yeah, totally.

Yeah. I'm like, you can deem him up hard. You can say, I totally try harder. Totally whipped up on this kid. No, the, the funny part was, uh, great, great little Muslim kid. He's telling me all about his religion, telling about his parents, his brother, his sister, and I mean, just a motor mouth. This kid's talking like crazy to me, right? We're just probably a good

half hour, 45 minutes. We're hanging out and playing basketball together. And I'm getting ready to leave him. He goes, what was your name again? Are you, are you on social media? And I go, I'm actually a social media star.'m a big deal. Yeah, I did. I sort of got it. Yes, I did. I just wanted to see it. I go I'm a social media star. He goes he goes what are you serious? I go yeah no I'm serious. He's like how many followers do you have? So here come this after I said that like now I have to prove that's the currency. Oh yeah, dude. So he asked me, how many followers on Instagram I had? How many people comment on that? Do I have a YouTube channel?

Yeah, how many people are on my YouTube channel? How much money do I make? How many cars do I drive? He won't do this to all the sponsors you have. Bro, this is a future little champion, it sounds like. He had the guts to go up to an adult man asking to play basketball, and then he's asking all these questions.

I like this video. I like this video. I like this video. Yeah, he'd ask how many cars I'd say how many cars I. And then he's asking all these questions. I like this really good. I like this kid. Yeah, he was, I mean, I, he'd ask how many cars I'd say how many cars I had then he'd be like, which ones? Tell me. I get all like, Stunnery, like, uh, uh, uh, uh, uh, yeah, yeah.

That's awesome. Oh, it's hilarious, dude. That's fun, dude. I like that. I like seeing kids that are not afraid to, to talk to adults and ask questions like that. Oh, no, he, and he did. He pressured me to follow, too. He's like, will you follow me back if I follow you? And I'm like, you talk to adults and ask questions like that. Oh no, and he did. He pressured me to follow, too.

He's like, will you follow me back if I follow you? And I'm like, yes, he did. Yes, he did. I swear to God, do champion. I lost a little credibility though when he asked if I had TikTok and I said no. He's like, oh, you lost. Oh, that's funny.

I got, yeah, I got shamed for that before because I was like trying to get, trying to get out and some kid was like, oh, you're on TikTok. Lane. Are you like, really? Too old. All you guys are into this, too. kid was like, oh, you're on TikTok. Lane. Are you like really? Too long. All you guys are into this, too. It's like, that's so funny.

Yeah, that's what I want to know. This isn't for you. Yeah, yeah. Okay. So you guys know today is of the recording of this episode. It's the first day of Lent. How is that going on right now? Today's when Lent starts.

And it can be practicing it. I am. Now, this is what's interesting about it. So Regardless of whether or not your Catholic or Christian or religious, I think it's it's a very interesting and important practice I don't be a partis paid in it that are not yeah because it's so valuable Yeah, I think if you look at all the religions in the world and all the different cultures, the wise people, they all talk about detachment at some form. And that's what Lent is kind of about, right? So forget the religious aspect,

find something that you feel attached to and how do you know you're attached to something? If it makes you cringe to think about avoiding it for 40 days, right? So if you think, like if I tell you, like, no coffee for 40 days, oh no, I can't do that. That's probably the thing you should, you should detach from or whatever. Are you pointing at me, dude? No, I'm not. Yeah.

Little sideways. Yeah. But in reality, I don't think there's anybody who can honestly say there's not something that they should probably scale back on. Whether it's caffeine or your phone. Drugs or cigarettes or phone or television. Sugar or whatever. So my kids, you know, Whether it's caffeine, or your drugs, or cigarettes, or phone, or television, or whatever. So my kids, you know, and I talked to my kids about this,

and I was so proud of my kids for picking things that I know would be difficult for them, because in the past, like maybe two years ago or whatever, I would tell my kids, hey, would you want to give up for lent, and my kids would say something like vegetables. Yeah, oh. Oh, you like vegetables. Yeah, oh. Oh, you little shit. Yeah, yeah.

Oh, I'm not gonna run anymore. It was sort of stupid like that. You already run, but this time they were really good. So my daughter gave up rice. She loves white rice. So she's like, I'm not gonna, because she's understanding now the whole attachment thing. Like, okay, I'm gonna detach from it.

Yeah. My son says he's gonna go to bed at nine o'clock at night, every single night, which I'm, Wow. I will see if he succeeds at that. Well, he just like gets home at like six or seven, right? So he only has like a few hours to sleep. He's a night out too, the kid loves to,

he hates going to sleep, but he said, he said he's gonna give up, you know, he's gonna go to bed early. So I was just thinking about what a remarkable practice. I think everybody should do something like that. Again, forget the religious aspect of it, but detach from something you know, you have your attached to, and just do it for, you know, whatever, 30 days, 40 days, whatever,

and then watch the growth that, you know, comes out of that. I think it's a really, really good project. Oh, I think one of the things you start to realize, and I try and practice something similar. And I do it just whenever I feel like. I've seen you do this. Yeah, right. If anything gets a hold of me,

I don't have like a certain set days. It's not called Lent, it's not 40 days. It's like, you know, I try and challenge myself to be self-aware. And when I catch myself doing something habitually that I know is not serving my body or serving me period, I try my best to like, okay, like I'm not gonna do that. It's not because I'm demonizing it because I don't think there's value to it or that it's you know anything like that. It's just simply, I want to be in control at all times and I don't ever want anything in my life to feel like-

Like it owns you? Yes. And so I think it's a very important practice and I think more people should do something like this and I think it's unfortunate that we just dismiss stuff because it's attached to religion and so it's like, oh god, it's religion. You know, so fuck it. Don't do it for religious purposes. You know, become self-aware as a person enough to recognize that there's certain things in your life that you allow to get a whole of you. And you know, when you, and that what's amazing is when you do start to

cut it off or detach from it for a little bit, you realize like, oh wow, what a grass pit had. And then else then you notice like, oh wow, I have better relationships with people or it frees up this. It's also super empowering because when you feel like something has a grasp of you and you say, okay, I'm gonna cut this out. Ooh, this is gonna be challenging. But then you succeed at doing it,

you feel very empowered and confident. You feel like you're far more powerful. Like, okay, I can do, like you had some sort of control over you. That's why it's part of every spiritual practice. That's 100, every spiritual practice, every major spiritual practice, whether it's Buddhism, Islam, Judaism, Christianity,

even the smaller, you know, less popular spiritual practices, they all talk about detachment because there's that spiritual power that comes from detaching from material things. So you could say something like no TV for 30 days. Like if you're listening right now and I say to you, try cutting TV out for 30 days and you get this feeling inside of you like, no way. Just don't cut out podcasts. Yeah.

Yeah, that's what I do. What am I doing? We learn our downloads, guys. It's terrible. But you get the point and it's a very good practice to have. What's the carryover to fitness and to nutrition? Well, it's a huge carryover, because part of fitness and nutrition success

is altering your behaviors and being able to change things that you that have a little bit of power over you. It's funny whenever I would train a client, and I would look at their nutrition, and you could tell which foods of power over you. It's funny whenever I would train a client and I would look at their nutrition and you could tell which foods had power over them because I would suggest like, hey, maybe we should cut the bagel out that you have every morning

and you'd see the look on their face. I have a bagel every single morning. I can't do that. And then you realize there's a stronger connection and attachment here. And okay, we won't do that just yet, but I'm gonna mark that down because this is something that we may wanna kind of revisit.

And then when they're able to do that, moving forward, just the behavioral changes that you can incorporate, man, it's amazing. So I was just thinking about that this morning, like everybody should think about practicing some form of detachment, regardless of, religious affiliations or not. Agreed.

Yeah, anyway. Another thing too, this morning, have you guys ever incorporated interest set or intro workout weighted stretching in your routines? You have? What's your experience with it? No, I haven't. I see I get a big pump from it, but I haven't done it

long enough to be able to say, okay, I noticed these great changes like where I saw major growth or I saw a huge strength gains from it, but I do notice the pump in the workout. I do notice that. And maybe my experience at least less sore, and I don't know what that is from the stretching portion of that, but I know it's a little bit better, Poms, and I noticed that I get probably less sore from it.

So I know Pekolsky was a big proponent of it. And there's other other bodybuilders, smart bodybuilders that talk about it. And I respect Pekolsky. He's always got really, really good information. He's one of the smartest pro bodybuilders I've ever met. I've also read studies in the past on weighted stretching and what they'll do is they'll do interest sets. So what weighted stretching basically is,

let's say I'm working out my chest that day in between exercises or even at the end of my workout when I'm done with my chest, I'll get like, let's say normally I do chest flies with 45 pounds, 45 pound dumbbells. I'll take 25 pound dumbbells. So I don't wanna go let's say normally I do chest flies with 45 pounds, 45 pound dumbbells. I'll take 25 pound dumbbells. So I don't want to go as heavy as I do when I work out, because it's too much, but I'll go 25 pound dumbbells, and then I'll let them bring my arms down on the fly, and I'll

sit in that stretched, weighted stretched position. You still have to resist it, so you are like creating tension. A little bit, right? A little bit. I'm letting it stretch me, but I'm not completely relaxed as in my arms will flop or whatever. But it's holding me in the stretch position for about 30 seconds.

So that's kind of how you do it. And studies will show that when you incorporate that in your routine, your gains are better. You build more muscles. So it adds more hypertrophy. I mean, I have a theory on that. I think that, and I think the reason why we probably see, why the studies show this, is I really feel like very few people

put a lot of emphasis on the isometric portion of an exercise. We talk all about eccentric concentric, so the positive and the negative of an exercise, very few people put any sort of energy towards isometric exercises. So I think programming that in itself would show probably similar or as pretty close to the same benefits as the interest. I think they've found a crazy creative way to program it and add some weight in there to help people.

You're getting more strength and in range that way by creating this isometric tension. It's interesting, I don't know if like extrinsic is a word or not, but like I think of it in terms of like creating tension to kind of like intrinsic tension you produce versus this is like an outside stimulus that's like placing you in that position that you're fighting the resistance like against it. Yeah, those are really good observations.

I would agree on that because if you think about when people do apply isometric contractions in their programming, they typically apply it to the contraction, to the shortened position. That's more common, right? So someone would say, oh, at the end of my chest workout, I'll squeeze my pecs as hard as I can and hold that for 15 seconds. Rarely does anybody say, I hold in a deep weighted stretch for 30 seconds. So I would agree, I think it probably is. And I started incorporating it this morning.

And so it's too soon for me to really tell, but 100% the pump. I get a massive pump from doing it. I noticed the pump right away. But I mean, the other thing is too, so not only are you getting the benefits from programming isometrics, which very few people do anyways,

you're also programming it like you said, in the stretch position, which we know that's the weakest point. So probably has the greatest opportunity for growth and change. Yeah. If you're really good at strength training, you've been lifting weights for a really long time.

In the fully contracted position, you're probably in the upper part of your potential because you're always lifting and fully contracting, right? But how often do you isometrically hold in a fully stretched position? You've expanded your strength curve. Right. You probably rarely ever do that. So you're getting the benefits of isometrics. And then in a top on top of that, you're also addressing the weakest part of the movement through isometrics. I think that that's where we're getting this,

where the studies are starting to show like the benefit. And the Soviets, the Soviets were big on this. The Soviets talked about this benefit. There was one study in particular done on birds that was incredible where they had a bird, where they did a weighted stretch across the the peck muscle of the bird or whatever. And it just kept it there. I don't remember for how long. And the hypertrophy that the birds saw on that wing

was exceptional. And then they started applying it to athletes. And really the idea behind it is, you're not, as you're holding the stretch for 30 seconds, you're finding that it gets deeper and deeper and deeper while you hold, and it's painful. It's not a fun feeling to hold that type of a stretch for 30 seconds.

The pump is incredible. Here's the other part of it that I like. In terms of increasing range of motion flexibility, it's also a great time to do that. One of the best ways to apply static stretching on my opinion, at the end of a workout, that's what we have in MAPS Prime, right? Where we don't recommend static stretching before you work out,

but at the end when the muscle's pumped, go ahead and throw a long static stretch on the muscle get more of a range of motion Then you get some of these these muscle building effects. So I'm I started doing it. I'll let you guys know You know what I get from it. I'm gonna start doing it on a good I think we did a good YouTube video with Ben on this We did okay, I thought so yeah, he talked about it in actually one of our more one of our more popular videos Yeah, yeah, he did it with an I went on a little kick for a while where I was doing it I like like I said I noticed a pump from it. I thought maybe it was helping recovery But my my theory on it probably increasing strength is simply like I'd be interested to see if I really if I were to program

Just purely isometric stuff in there and especially in the stretch position to your programming I think that would show benefits for most people Yeah, I would totally agree, but it's not nearly as important as like your programming, your extra, the exercises you pay, it reminds me of like BFR, you know, there's value there too. Why don't I always do it? Because it's a little bit of value, you know, it's not as valuable as me making sure I do the right exercises, the right form, all that stuff.

Anyway, do you guys see the bill that Utah just passed? No. I didn't. You didn't see that? So they just decriminalized polygamy. What? Yeah, so it's decriminalized now. So they had laws. I didn't even know it was actually, I didn't know it was a guess wrong. Oh yeah, that's why a lot of the families moved down to Mexico, right? I don't know. I don't know about that. I remember seeing like when I was in that like cult watch sort of a Italian. I was like like, when I was in that like cult watch,

sort of a mentality, I was like, I was paused there for a while. When I was in that cult, I was not actually in the cult. Yeah, I was watching out for them. Like, what are the cults out there? I need to be aware of, you know? So there was one that was definitely like a whole, I don't know if it was two or three families moved down to Mexico and they were actually having problems because the cartels, you know, they're in cartel territory and so they've had

to actually fight them off and like there's some people that have been killed like in those communities down there. Oh, that's great. Well, I know Utah has a huge Mormon population. Yeah. I know that the current Mormonism as it currently stands doesn't promote polygamy, but the old, you know, Mormon religion or whatever, that was part of their religion, was, you know, you have lots of different wives or whatever.

With polygamy over there and Mormonism so popular there, I would venture to think that probably 60% of our population comes from out of there then. What do you mean? All the children there have here out of the dude. I mean, you got three wives. You could probably pump out at least 15, 20 kids, you know? Yeah. I think most Mormons are targeting like 10. I think that's like most of their goal. Yeah.

It's a lot of kids coming out of that state. Well, they did pass the bill that decriminalized polygamy between consenting adults, which to be honest with you, it's weird that we had a law that said it was illegal between consenting adults to begin with. Right. And the whole reason for the law in the beginning was you know, because they had underage marriages and I honestly think it has more to do with taxes. I honestly think that they want it. There's a lot of, once you start to open up actual marriage to multiple people, you can see how people might take advantage. More money for the state. Yeah, like it would be, it'd start taking advantage of stuff like that, but it's interesting.

That's the only state though that would allow polygamy. I don't think they allow people to get married, but I think they're, I don't think it's, it's, it's like mushrooms and oakland, bro. Yeah, it's not, yeah. And that can throw you in prison for having to be criminalized. Yeah, exactly. You're not throwing in prison, you're not promoting it, but they're not like handcuffing you. Yeah, I don't know if it's legal.

Are there states that allow it? Oh, no, it's illegal and all 50 states. That's what I thought. Yeah. But it's decriminalized doesn't mean it's legal. Yeah. That just means it's not a felony or whatever. It was for sure.

I think really it is to kind of, because you know how we are so adamant about like not allowing these cults to come out of, you know, the woodworks and I don't know, like it tends to kind of start when these compounds, like we pay a lot of attention to these compounds when you start like isolating yourself and then like everybody's sort of just, you know, doing their own thing, like the government doesn't like that. Yeah, interesting. Anyway, how was your last class? Oh, it was, yeah, it was cool.

Yeah, no, it was good. It was interesting because, like this time, it was all about acting and becoming a character. And like, there was just so much about it that I was like, man, this is so foreign to me. Like, I'm not like, I don't think like that. Like, to be able to portray something and like animate myself with my body, everything.

So it was all kind of leading up to this point of, you know, being able to kind of like get in front of people, like have something to say, but now you have to have like some kind of narrative behind it. And then you also have to pantomime, you know, what you're doing. So people understand what you're doing. And so it was actually really

cool. It was like totally out of a normal thing for me. Is it, are you acting in front, are you going up by yourself and then you have to do it in front of everybody? Yeah. Well, actually, that was only one time in the class where you had to get in front and then become like an expert about a subject you didn't know anything about, which that was terrifying. That was probably the most terrifying for me because, you know, that's a deep rooted, you know, like fear of mine. It's like, getting up there, not knowing what you're going to talk about.

Oh, shit, you know. And so- Pretending like you do. Yeah. Yeah, pretending like you do. Just bullshitting your way through it. So, but it was actually, it was great. That had a lot of fun, I had a lot of fun doing that.

But this last part was, you get up there with like three other people and they were trying to actually show status. So we started out with a clear example of like, I'm a king or a queen and the rest of you guys are servants. And so your whole role was to try and please the king or whatever so they didn't kill you. And so that your whole role was to try and please the king or whatever so they didn't kill you

And so that it showed like how did you please the king? The a juggled Naturally, yeah, what were you doing? Airballs, you know, yeah, I was those mimeing it. So what where do you where how many first of all how many people are in the class? There's like 25 people is it always 25 is it always the same 25 or are they different? Yeah, there's just usually one or two that doesn't show up. Okay, so maybe this is the same group that you've been going through the whole time.

Yeah, same group. Now, where do you rank? I don't think they have, I mean, there's no rank. Come on, you know your shit, bro? I know if I go play basketball with 25 people, where I land. Okay, like fucking the best. No, worse than in the middle, where you at?

I'm like good on some of the aspects, right? Like some of the stuff that's like super random where like you have to come up with a subject or you have to come up with an idea. I'm really good at that. But when it comes to like the acting part, like I felt like really clunky and like there was people in there that were like good actors.

Yeah. Like I could tell they had like some kind of training, you know, where they were like, they became the same other person. Yeah, like some kind of training you know where they were like, they became the same person. Other person. Yeah, like totally like out of nowhere, I'm like, I, so you're like 11. Yeah, yeah, probably.

That's fair. Somewhere in the middle. Yeah, I got some strengths, I got some weaknesses. Well, that's kind of cool though, that there's actually people that are pretty talented. So I mean, I feel like I learned better when I'm watching somebody who's far better at their craft than I am.

So I can like pick up on things that they're doing. Are you learning stuff that way? Like when you see somebody like that? Oh yeah, oh yeah, totally. There was like little tiny things. Like you'd start to pay attention to the way that, like for instance, if somebody had a certain way that they walked with their gate,

like one leg was, they're pretending to be a little bit longer than the other leg. And so it gave them the certain kind of shift. And then that gave you a lot more information about the character. Like oh, there was probably something that happened or like, you know, maybe they were born with some kind of deformity or whatever. Like they were just doing like little things to add more depth to their characters. Like I was going way too general, you know. Like I'm like, oh shit. or whatever, they were just doing little things to add more depth to their characters.

I was going way too general. You know, and I'm like, oh shit, you could get way more specific with how you're portraying yourself. Like an accent. Yeah, something, just anything. Like you think in the instructor, Jeff, he was great. He was bringing up all these examples of like,

think about if you were counting in your head to 10 as you were acting and as you're interacting with these other people, how would that affect the way that you interact with these people? Like if I'm sitting there like consciously trying to count to 10. While you're talking to someone.

I'm gonna get irritated with you trying to interrupt me or like tell me, or I'm not gonna listen or you know it's gonna affect my timing or you know there's's just little things like that that you sort of take that into account. What do you think has been the most valuable thing that you've taken away? Because you're now on like,

this is like the what, the sixth class or so you've done? Eighth class. Yeah, I'm done. This is the, Oh, that was a fine one. That was the level one I'm done, yeah. Oh, okay. So what was the greatest takeaway of this entire course? I think really it was

there's exercises that are available for you to, you know, be able to really access your right brain more specifically and to be able to react and speak without like getting it all muddied up with analyzing it. You know, and so I could say what's on my mind and then get better at saying what was on my mind before like being rational about it and like being logical and you know, it's really hard to you know, filter that out like because we're so conditioned to everything has to make sense.

You know, everything has logic behind it. Everything has to like be structured all the time, and to be more creative and ridiculous is a hard space to get into a lot of things. So it's like learning how to not overly scrutinize yourself when you're communicating. Yes. Yeah, that's a big one.

Which is big for me. Yeah, when you talk to people who tend to get anxious when they talk in social situations or whatever, what they'll often say is, I'll start a conversation, and then I'll start listening to myself, have the conversation, and then I get all weirded out or whatever. Yeah, rather than just having the conversation,

it's interesting. Actors are interesting to me. On one hand, really good actors are interesting to watch, and the other hand, it's like, I don't trust you because you're so good at pretending, you know what I'm saying? Like, who are you? You don't really know who you are so good. I know. At pretending, you know what I'm saying? Like, who are you? You don't really know who you are if you've been like all these characters so often.

Well dude, you ever watch, act like, famous? You ever watch, um, John Travolta's Instagram? Oh, he's, these bizarre. Fucking awkward, super simple. I don't think he knows how to be not, like not act. Like when you watch him on, he's like, that's weird. But when he acts, he's great. You know what I mean?

It's so weird. Hey there, Instagrammer. Well, some, me I mean a lot of these a lot of those guys are more comfortable being another character than Themself. That's what I'm saying. Yeah, you know, I'm saying it's it's it's strange stuff anyway What do you guys think about this hand grip I've been messing with is it working? You know what? So so this serves as two two I'll put it here so you can see it on camera There's there's two values values to this for me. One, it helps control my ADD because I have terrible distractability. And two, I've been squeezing and messing with the hand grip or now for the past couple

weeks. Legit made me stronger, 100%. I go lift weights and I feel like my grip is just solid, way stronger. So it's just something I mess with. I don't like workout with it, I just squeeze it here and something I mess with. I don't like work out with it. I just squeeze it here and there. You know, why don't you reach out and try and see if we can get sponsored by them?

No, I know. I was like, that was wrong with you. Yeah, where's your business brand? Yeah, dude, come on, guy. Hey, speaking of business, I brought up some macro comparisons for our sponsor, Magic Spoon. So I'm gonna compare fruit loops.

Oh my God, dude, tell me. I just know I used to eat bowls of fruit loops. So I did this, but I don't know the numbers off the top of my head. This is what got me so hyped about the product, dude. Yeah, so I can't wait to hear the numbers. So I'm comparing the fruit loops to the fruity cereal. Fruity flavored, which is what it takes, which is what it takesuity cereal, fruity flavored,

which is what it takes food cereal, which it tastes like a phenomenal. So this is now a serving on magic spoon and on cereal boxes, by the way, is three quarters of a cup. Just nothing. Right. Because most people eat what, two cups at least.

Yeah, not even my son who's seven months would eat more than that now. Dude, it's like, it's nothing, dude. So this is a small, you know, what they would consider serving, but the reality is most people at least two cups, or if you like just a punch bowl of cereal, totally guilty. So here's the, so the macros on fruit loops is one gram of protein.

Oh, back up one. Are you doing just a serving? Just the three quarters of cup of serving. Oh, see, I like to do, I like to do like, what a real ball of cereal will be like two, two and a half cups. You want me to do math right now? I never mind.

I don't do it. Well, I just, it's, I mean, the bigger the ball, the more extreme the discrepancy is. Oh, yeah. And let's be real. Nobody is pouring a three quarter cup ball of cereal. You're bare minimum. I mean, imagine right now in your head

a two cups measuring cup, even that's not that big. Most bowls are at least another quarter or a half size of that. All right, so I'll start doing a little bit of math here for you. Okay, so at least double it. Yeah, so double what the serving is, right, three quarters of cups. So fruit loops would have two grams of protein. So two grams of protein, and that's not including the milk, that's just a cereal. Carbohydrates, it would have 40 grams of carbohydrates, and about 20 grams of sugar, right? So magic spoon would have 24 grams of protein, which is a, you know, milk protein isolate and

way protein isolate, very high quality protein, 16 grams of carbohydrates. So the difference is between 40 grams of carbs and 16 big difference. Here's the biggest difference. 20 grams of sugar in the fruit loops, zero. None. Zero. Zero grams of sugar, and you say two grams of protein for only two. Right, versus 24. Versus 24.

Yeah, huge. Huge difference. Obviously way more protein in the magic. And a taste bomb. And zero, yeah, what kind of magic, are they doing like, which is, wizardry? What is going on over there? They make a taste that good. No, it's quickly becoming one of the favorite sponsors

for sure. And then speaking of protein, another thing, I was writing a article on protein, which led me down the path of studies and articles and whatever. And the bottom line is that animal proteins are just generally superior to plant proteins. It's just hands down, it's just the way it is.

I know vegans don't like to hear that, but it's totally true. You have to, in order to get the same, you know, effects of animal protein, you have to eat a lot more plant protein. If you eat a lot of plant protein, then you can make up for the difference. And don't you have to have a lot of calories?

Don't you also have to have a variety of different sources for plant protein? I was just gonna say, but let's say you don't want animal protein for whatever reason, because nine out of 10 protein shakes that are animal derived or milk derived, which is nothing wrong with it. Way protein is extremely high quality, very, very good.

But if you're intolerant to dairy like I am, I can't do way protein. So I have to go with plant protein in order to maximize the effects of your plant protein, you wanna have a blend. You don't wanna have a single source of plant protein. You want to have a combination of plant proteins that complement each other. You have a more balanced amino acid profile.

Higher amounts of loose scene, which plant proteins tend to be low in, but you can find some plant proteins that are high in loose scene, lower and other amino acids, but then you combine it with other plant proteins that are higher in those missing amino acids. So when you have a plant protein blend, now you're getting closer to the benefits of animal protein. Now, how they figured out what the optimal blend looks like, like if it's sunflower seed, soy, what is the algae? What is, yeah, what is, do we know like what the best blend is? Well, organify has a really good blend. If you, if you message organify, you can get,

you can ask them for an amino acid profile of their, of their protein, but they have a really good blend. They, they combine, I think three or four different plant protein, maybe Doug can bring it up for me because I don't want to, I don't want to miss, be misquoted. Um, but they have a really, really good blend and they've done the right thing. So again, if you're gonna have a plant protein because here's what happens, you hear mine pump and you hear I need to eat, you know, 0.6 to 0.8 grams of protein per pound of body weight

to reap the benefits of a high protein diet. Well, that's based off of animal protein. Oh wow, and they do those studies. Well, that's based off of animal protein. Oh wow, and they do those studies. Yeah, that's interesting. It's believe, so that means if you're pure plant-brake, based, you're gonna need to be on the higher end of that to get, to derive a lot of those benefits. But if you do a protein blend,

then you're closer to the effects that you'd get from animal protein. What is the blend there, Doug? Yeah, it's hard to read here. They have an image, I've seen it before. Yeah, they do somewhere. It's organic pea protein, organic quinoa protein, organic pumpkin seed protein,

and then have some enzymes as well added to it. That's the other thing too. One thing that I like that they did is they added enzymes, which will help the assimilation, but pea protein is actually a decent plant protein. It's one of the better ones if you had to pick one. They don't have soy in there, which I like. That soy is necessarily bad, but soy can have some potential estrogenic.

It's a small chance of this, but it's still, some people need to be careful with soy because of the potential estrogenic effects of soy. So, like, how does the soy could cause? Typically GMO, or is there like some organic soy that, you can get organic soy, but it's usually GMO. There is, I thought there wasn't. I know, most of it's like,

I don't know where you find it, but I'm sure that there's soy that's non-jemo, but most soy is. I thought I read that there, maybe it was like a high number, like 80 or 90% of soy. It's one of the, yeah, they've found a few of them, but they're not nearly as popular. Yeah, soy is one of the top GMO crops.

Right, in America. Yeah, if not, if not if not the the the with his corn i think it was the other yeah corner the top k i wanted to ask you i don't know if you're okay with talking about this on the podcast i can just edit it if not uh... where where you are right now with hasht are you uh... are we are you science still on it with the book start when you when you start yeah no we haven't signed yet we're just looking we're still going through on the contract now what that was a process huh oh yeah so this is for this is to write a book. I don't know if we should talk too much about it

You know because nothing's been Finalized or or signed or whatever, but yeah, we're in the process of Of getting that finalized and then we'll put out my pump will put out a book. Oh exciting Are you excited or what? Yeah, super excited. Yeah, no, I'm excited for it. Yeah, it's gonna be it's gonna be an interesting process I've never done that before. Yeah. You know, I've written blogs. I'm just gonna turn into books.

Yeah, I just say 500 of those put together. That's it. That's all it is. It'll be real. Just lap a few together. It's a copy pace. Yeah, the whole process is gonna be interesting. But yeah, the process of working with publishers is,

I have an agent that helps with all that. Think on I do, dude that helps with all that. Think on it, dude, dude. It's a complicated... Do you think it's more complicated because of our business? Or would it be as complicated even if we had no mind pump? It was just you writing a book. I don't know any of that.

I don't know. We're totally unfamiliar with what that looks like. Imagine going in, signing a contract, and you have zero familiarity with the space, what that means, what's the standard, how that could potentially impact me. Had no idea. So, working with someone who's experienced was like invaluable. We ought to send Mike a gift for it, because I know it was Mike's agent that he sent over.

Yeah, he recommended somebody to me. Which you have, you've expressed what a lifesaver that's been. We should do something nice for Mike, just as a, because that's a solid move. I mean, it sounds like it's going to end up saving you a ton of money. It sounds like you know, also protect the business.

Like a lot of things that maybe you would not have thought of. It's interesting too, because we are a media company and we already have like published content and we'll publish more content. Typically what publishers will say to somebody is they'll say, we're going to sign you, you're going to write this book, but within this two year period of the publishing of the book, you cannot produce any other written content that's similar. Which would fuck our fuck us. I mean, if I'm reading a book on health and fitness, how would that be possible? Obviously, we're going to publish book on health and fitness, how would that be possible? Obviously, we're gonna publish content on health and fitness.

So it was a little bit different, I think, than what normal people would go through or people who don't have a media company. Justin, you told me the other day, you brought up the Astros, the thing that I talked about, maybe a couple of weeks back, about them cheating. Then they're cheating, and so did more come out on this? Yeah, so they basically, they kept their title, right?

They're the world series title. And this is something that's like sort of aggravated like the entire league, you know, that they're able to keep their title and everything. And so Aubrey Hoff, you know, retired baseball player like came out and I think was on like TMZ or whatever and was starting to, he was basically saying that they should, they should wear bulletproof vest going up to to bat that you know they were going to be in for like like getting beamed almost every every pitch. I just read an article on this I think six of them have been hit already.

Yeah, so like they're thinking that this is just going to keep continuing like the whole season like and he was saying that like half joking but half like serious. Like, you know what, like, like they're not like okay with you guys like, you know, openly cheating and then getting away with it and also like maintaining your title. Oh, I didn't know that. That is so funny. I did not know that was happening.

So they're, so they're getting hit on purpose because they've cheated. So the pictures are like targeting that. Yeah, they're like, fuck you. No way. And I get it. And the thing is like targeting that. Yeah, they're like, fuck you. No way. Done. I get it. And the thing is there's been waves of different types of cheating,

but then you know, people get punished for it. They move on. You know, it's like, it's an understanding that like what you can get away with, you can get away with, but then once you get caught, you have to own that you got caught. Well, that's okay.

So this is such a... Look at this article that in USA today, the Houston Astros could challenge the record for most hit by pitches in the season. That's crazy. And that's what you get? 100 mile an hour fastballs coming at you. I mean, this subject's a little nuanced, right?

Because forever in baseball, you've been trying to steal signs. Yep. And that's a part of the game. It's a fair part of the game. If you are on second base, and you can catch the sign that the catchers throw in the pitcher, you are doing your best to give a sign to your batter to let them know.

Yo, change up. He brought that up too. And that was like an understanding they had. It's like if you can hack, you know, like figure out second base, you can see what those signs are, that was understood, but like this was using technology now. Well, and that's a problem with. Exactly, so it's like, they're kind of the first ones

to really hack it with technology, which this is very similar to the trouble that the Patriots got in. Yeah. Stealing the plays from, I mean, they had, they were using, I think they had like cameras that were video recording, you know, other football teams plays.

But I mean, since the beginning of time, that used to be, I mean, your goal was game, yeah. The game was to try and get it. And if you had an inside man or you knew somebody, I mean, that's part of the game. So now in the past, have they ever done before, we had like these cameras, did anybody ever use binoculars? And that's all out in the audience.

Yeah, of course all these things have been messed up. That's why it's kind of this, you know, how do you punish them? And I'm not by no means am I defending the patriots or defending the Astros for using technology to cheat, but I do understand as a league how you can't strip them of their title because this hasn't happened yet

and you haven't laid down the law for it. And honestly, it's always been kind of a... It's been an unspoken thing. Yeah. Part of the game. Yeah. Oh, that's a letter. And now, and so this is kind of like...

This is like justice, right? This is free market. This is what I like. You let the market correct itself. I'm gonna get regulated by beaming this shit out of them. They're as bean to every fucking day Punishment yeah, we don't need authorities to come in and make more rules and shit like that Don't worry that I scare the shit everybody the players will handle this just fine. Yeah, the handle is self-regulate Quik-Kaw! I'm going to play everything.

Mat-Kaw! Today's call is brought to you by Max and Obolic. If you're looking to maximize your overall muscle and strength, Mat and Obolic 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 mindpromini.com and get started today!

It's the motherfucking world! Eagerness landed! Quique-quique. First question is from Cyprian Bowlin. How often do you use supersets and what muscle groups do you use them with? Are there any groups that are better suited to supersetting or is it good to mix them around every now and then? Oh, great question. You know, supersets have been a bodybuilding staple for quite a long time.

I think they achieved a lot of their popularity in the 70s during the golden era of bodybuilding. This is when you had Arnold Schwarzenegger was dominating that whole scene. So the idea behind a superset, essentially, as you do two exercises, back to back. That's the breakdown of a superset. Cut the rest in between. But there's a lot of value in different ways to do superset. So that's like generally what they mean, but I like to personally use supersets as ways

to combine a compound movement with an isolation movement to target a particular body part. So a good example would be supersetting bench press with flies. So I did the bench press first, that's my compound movement. Then I go to flies to really hammer out and squeeze the packs or reverse, do the flies first, then do the bench press,

that's known as a pre-exhaust superset. The main benefits I see of them, honestly, it all boils down to getting an insane pump, getting lots of blood to the muscle. It's a tool. I think there's a place for it. I think it's a great way to build volume into your program, but I also think that you should scale

up to it. So if I'm following like a strength-based program where I'm running like a five by five, I want to run that and I want to slowly start to add volume. When I get to a place where in an hour workout, I'm starting to max out. Like I'm moving from exercise to exercise. I've been doing that over the last six months. This is where I like to start to add things like supersets so I can build more volume into

the workout versus I'm a new lifter or I haven't been lifting for a long time. I just start getting into it. I'm listening to my pump. They talk about the benefits of supersets. So also, I'm throwing supersets into my workout. It's an advanced technique. And it also, it lends itself better with hypertrophy training.

So, you know, because you're gonna fatigue the muscle, you're gonna get this massive pump. If I'm strength training, and like I said, like a five by five type of block, I see less value in and doing supersets. I see more value when I move into the 10 to 15 rep range and I'm chasing the pump, I'm chasing hypertrophy, then it makes more sense to throw supersets

into the routine. You can abuse them, just like any other thing. I see, this is the bad side, is I've seen people who all they're focused on is hypertrophy, all is the bad side, is I've seen people who, all they're focused on is hypertrophy, all they're focused on is body sculpting, and that's all the routine consists of. I was guilty of this.

It's addictive. Yeah, I was guilty of this, and I think so are a lot of bodybuilders. Yeah, and you won't get results, you won't continuously get results from them. Yeah, and it gives you this artificial feeling that you're getting results because you get a massive pump.

Yeah, you get all aired up. And so you think that this is like the go to every time. I wanna walk out of the gym feeling nice and big and puffed up and you know, it provides that feeling for sure. I've also used it too. Like if you wanna go like biceps to triceps or you wanna do something like that in terms of not hitting the same muscle group

but now you're hitting opposing muscle groups, another valid way to do that. Yeah, now the reason why I like to do that is because of the feel. I don't know if it necessarily has any value. Makes you look big on Instagram. It does, before I do any pictures, I do lots of guilty.

Adam called me out. No, but seriously, so Arnold loved doing a chest to back super set. So he would do this one, he's famous for it. He would go bench press to pull up. So lats to chest. Now I don't know if there's any necessarily any muscle building benefits, but there's a great field benefit. And I'll make this argument all day long.

The feel you get from your workouts contributes to your progress as well. If I start to enjoy the feeling of my workout and what I'm doing, I'm probably going to have better workouts, I'm probably going to have better focus. Here's the thing with SuperSets. They taught me how to prime my body before I even knew what priming was all about. I'll tell you guys a story. When I was a kid working out, one of the hardest body parts for me to feel early on was my lats. It was really hard. I would do pull-ups

and I would do rows and I would just get a pump of my biceps and my forearms. And it was really hard for me to feel anything happening in my last part of it was because they were underdeveloped. I was a kid. The other part of it was I had no idea how to connect to them because they're on the back of my body. Don't know what they're supposed to feel like. So then I read this book by Mike Menser called Heavy Duty

and he talks about pre-exhaust supersets where you do an isolation movement for a body part and then you go to a compound movement. And the whole concept of it was, you pre-exhaust, for example, we use the bench press fly example. When I do a bench press and I go to, let's say, I go to failure, the muscles that may fail

before the target muscle or the chest, that might get in the way of me progressing. If I fail on bench press, maybe it's my shoulders and my triceps that give out, not my chest. So how do I maximize the effect of my chest? I know I could pre-exhaust the chest by doing flies first, then go into the bench press. Now I'm going to pre-exhaust. Now they've done studies on this and there's pre-exhaust, there's some debate as to whether or not there's any value to what I just said.

But there is value to this So I couldn't feel my lats. I just say there is if you feel it. Yes. Yes So I read this book. I did I did pullovers dumbbell pullovers first isolates lathe and I did pullups First time in my my life. I felt my lats had a pump from that day forward. I could connect to my lats Well, if you've been training for a long time, you know this is like a great secret. If you get a client that wants to develop their butt, right? Common one that you get as a trainer and they don't feel it though. Oh, Adam, every time I do squats, every time I do deadlifts, I fill it in my quads, I fill

it in my hamstrings, but my butt just doesn't get pumped, it doesn't get sore. So one of the best things that you can do with a client like that, because we know, we've talked about this before, that squats and dead lifts are some of the best movements that you can do to build the butt. The problem with that is getting the butt to move and work and fire the way you want it to, if you're not connected or you can't feel it.

So I'll take a client over and we'll do floor bridges, single leg or both feet on the ground, and actually get a pump in their butt or a pre-exhaust like South-Tarmer and then go over and do squats. And they feel it. And they feel it more. Whether the studies show that they build more of a butt from that or not, doesn't matter if the client can connect and feel the butt better, it's going to benefit them, squatting if they're trying to develop their body. Yeah, because then you start what ends up happening is now you squat and you can feel the glutes and so you squat a little bit differently. Now you're activating the target muscle better. I think that has tremendous value. Unfortunately, the studies that do that add on, they don't do them long enough.

I think you follow people for a year with pre-exhaust techniques and that's when you're going to see them. It only makes sense, man. If you gain access now to that pathway, you can recruit more muscle fibers at that point. Like there's gotta be a way to study, improve the fact that once we actually can highlight and activate certain muscle groups, like now, having that access, I can increase that. Totally.

And so where will you find supersets in our programs? You'll find supersets in our body, shaping, body building type of routines. The routines that really focus on, when you're trying to shape and sculpt and build up. A static, split, PED, all have them. Yeah, map split.

Map split has lots of supersets towards the end, because typically the way our programs work is there's different phases and different focuses. When you're focusing on strength and building strength, which also was very important, no supersets, but when you get to the end, now we're progressing to these supersets and you'll find the last phase is full

of these pump-inducing supersets. And we do it that way, man, the results are just crazy. Next question is from Connor, Alex Smith. Can you explain how to take advantage of using angles when lifting? Good questions, Justin. Yeah, I guess like this. Yeah, is there any nutrition to help?

No, zero. Yeah. What do you think about cheese? Yeah. I was looking for the barbecue sauce question. It was in there. No, so, so angles. So, okay, I'm going to try and explain this

both in how you would understand it in terms of results, but also how it works. So results wise, here's the bottom line, training body parts with different angles of pull, different periods of points of tension, is gonna give you better results and if you just do the same thing all the time, that's just the fact, okay, You ask any trainer or coach has been working

with people for a long time? That's just the bottom line. Now, how does it work? Well, if you imagine your bicep, we'll focus on that because that's an easy one to understand. If I'm doing a dumbbell, standing dumbbell curl, so I have a free weight dumbbell. When I curl the dumbbell up,

let's say it's a 35 pound dumbbell, I'm not directly opposing 35 pounds until my hand is about parallel to the ground. Right, the halfway point. Right, because that's where I'm fighting gravity directly, right? From there up, it's a little easier, and from the bottom to the midpoint, I'm pushing, you know, I'm kind of curling the 35 out and up. Once I get to that midpoint, now it's max tension. So my bicep is achieving max tension about halfway through its full contraction And when you look at muscle fibers and the way they they contract They slide along each other and they attach in order to as as they're sliding

They they attach to each other to create tension. So maximum tension in a dumbbell curl is in the midpoint of contraction That's great. Now what about a a concentration curl? Now, I'm bending over, now I'm opposing gravity directly when my bicep is fully contracted. Now, I get max tension at the squeeze. What about a preacher curl? Now, the max tension is in the more stretched position. So, that's one example of how angles will hit muscles differently, creating different points attention. And that's why you get better results. And it's really the novelty of it. Yes.

I mean, more than anything else, right? More than the degree of the angle or the specific exercise, it's the novelty of it. I mean, when you do something over and over that our bodies, they're adaptation machines. Eventually, they get adapted to whatever it is that you're doing. And then the results, the change that you get from that starts to diminish. One of the easiest ways to keep that progress happening is by manipulating angles and things like that. Sure, it's not that where it gets wrong and where there's like all this debate argument is when people try to make the

case that, oh, this is working the peak of the bicep or this is what makes the round part of your bicep or this is the, you know, when they start saying that you're targeting it, here's the thing, it's impossible to isolate one muscle, okay, our bodies all work together. So you can't even isolate one muscle, much less a part of a muscle, so that never happens, like everything's working together. But you can target a

muscle differently so that it seems new. This is different. I'm pulling from a different direction, even though I've done a curl, a bicep curl here, I've done that a hundred times, doing it with my elbow up above my head and curling. It's still a curl. The bicep still work. All of the bicep is still working, but because it's novel and it's different, it's a new stimulus and then we get that new adaptation, which is going to help you progress. Now biomechanics still applies. So there are like, like, angles that aren't very effective, you know, for certain muscle groups and they're not going to activate and stimulate that.

So like, keeping that in mind in terms of, you know, keeping your elbow, for instance, in the same pathway, but now I'm raising it up or I'm lowering it, but I'm not bringing it way outside and flaring it out. There's certain points of where that makes sense. Well, yeah, and the rules of physiology and anatomy still apply. It still applies to the point. And an easier example for somebody is a tricep pushdown.

If you do a tricep push down on a cable machine and you do it with a triangle, a rope, a straight bar of a reverse grip, all the same. Yeah, the physics is still. Yeah, I'm pushing. Yeah, although it's still in the same position, pension points are still in the position. Slightly different, is it enough of a novel signal

to cause any change? Probably not. Probably not. Right. Probably not. Now here's the other thing too, you may be thinking to yourself, okay, different points of tension, well what if I just use a cable? What if I use a cable, which gives me the same weight throughout the whole range of motion, do angles still matter?

They do, because then it depends on what position the muscle is in when it's pulling or contracting. So now my elbow and front of me side to me behind me, whether I'm pulling the weight with each of those positions, because the position is different, it's still considered novel. So angles are important. Now here's where people get in trouble

and Justin kind of touched on this. People think, oh, this is great, I'm gonna get crazy. I'm gonna do all kinds of weird and crazy stuff. Look, you could use all the sideways now. You could use all the angles you want for your quads, and all those angles aren't gonna be as effective as quads. It's just straight up loaded, barbell squats. You know, you could do all the angles in the world

for your shoulders, but overhead shoulder press is gonna be the king of all exercises. It's just one factor. Angles is one factor. It's an important one, but you don't want to get caught up because I've seen this where people go to the show. No, this is a good point.

This is really common right now in the Instagram world we live in, where these popular body builders, what people fail to realize, these amazing physics that we follow and idolize, these guys and girls, they've covered all the bases. They're doing all the major good lifts, they're consistent as shit, they're diet as dialed, they haven't taken a day off in five years. And then you see them do like a sideways chest press on a hammer strength machine.

And you think, oh my God, he looks this way. He's doing that. I should be doing this also, I'm gonna incorporate that. Now, he can get away with doing a lesser valuable exercise because he's doing so much other stuff. And that's where you gotta be careful is where you're at in your lifting career.

If, you know, do not replace a sideways chest press for your barbell bench press. I mean, get your good compound big lifts in, be consistent, get great at those, see progress, and all those. Yeah, if you're training six, seven days in the gym and you've been lifting for years and years and you want to get creative and add different exercises in there, then there's some value to that. But don't do that, to replace something that has got a much higher value. Yeah, and I know it can be confusing. If you're listening, you're like, gosh, there's so many exercises to pick from.

There's so many different angles, so many different ways to alter tension. I get that, it is very complicated. There is a hierarchy of exercises, and there get that, it is very complicated, and there is a hierarchy of exercises, and there is a way to combine different tension points to give you better results. If it's complicated or too complicated for, and you want the guesswork taken out,

then just follow an established program. I mean, we obviously have created a lot of really good programs, and so we've done that, right? We've done that for you. We've plugged in the right exercise, the right combinations to take advantage of all these different factors. Next question is from Ethan Schlemmer.

What are your favorite exercises to increase a person's sense of balance? I think this is especially important for trainers working with older age adults. Oh, I love this. This is another great question. So number one, the most important thing that will benefit your balances to be strong.

It's number one. So when you're working with all, I worked with a lot of people in advanced age and they would sometimes they would come in and they would have maybe gone online or their daughter brought them in to hire me and then the daughter said, hey, I went online and there's all these like

foot balancing exercises standing on one leg whatever and I'm like, look, I went online and there's all these like foot balancing exercises, standing on one leg, whatever. And I'm like, look, your mom is just weak right now. Yeah. The reason why her balance is bad is she's just not strong. So every time she takes a step, everything feels weak and shaky. Number one, get strong.

That's number one. So get strong. So that's a good point. Because that is the natural tendency, especially for trainers, is to now incorporate these unstable type tools and incorporate that. Or the single leg, single arm, and really try to challenge the client that way, whereas it really is just instability.

It's lack of strength and support around the joint. So to be able to get that, you need to really work on just purely strength training. Totally. So I have a, I'm going to give this person an excited, funny that you picked this, Justin, literally. Last week, I'm talking to a client of mine, and she's in her 50s. And we were doing something, and I actually made a point. It's a listen.

At one point in our lives, we'll probably be in different places and we won't have the opportunity to train together. This may be the single most important exercise I want you to do forever. And that was a step up to a single leg balance to an opposite hand toe touch. Oh. And I did that exercise so many times.

That exercise I like for a lot of reasons. We talk about the importance of strength. A step up is such a great strength building exercise, especially as we age. It's a quick one we lose. The balance and stability portion, obvious reasons why that's important, proprioception and then stability, right?

And especially with the hip, right? The hip and the glute, making sure they're being able to stabilize on one leg and that. And then the hinging over with the hip, right? The hip and the glute, making sure they're being able to stabilize on one leg and that. And then the hinging over with the opposite hand, you get a little bit of rotational and anti-rotational movement in there. So you cover multiple planes,

you throw in some strength, you have some stability. And my point I was making to, I said, all the things I teach you that is important. And I say a lot of things are important. You know, this is an exercise that you can really do on your own at home. And you know, it's a good way for you to gauge that you're not losing this.

Don't lose this ability to be able to step up, balance, opposite hand, come over and touch your toe like that and be able to do at least 10 or so on each side really good. That's a great point. I think to like you have to consider like what the functional movements are for your daily activities. Like in what you're doing around the house,

what you're lifting, you know, like how can we support you and gain balance in those movements? And a lot of times people are in a split stance position. You know, very rarely are we, you know, bilateral and we're standing nice and balanced all the time. So that's definitely one thing I consider, and I bring in lunges, and I bring in step ups and things like that to make sure that, yes, you know, your hips

and your major muscle groups are, you know, responding and pulling in and centralizing your balance that way. Now, there's here's another part that I recently got my mind changed by Joe DeFranco, who I consider to be one of the best trainers you'll find in the fitness space. And he made the point of the value of plyometrics training for everybody.

Of course, there's a range of plyometrics training. So you have the extreme performance type of plyometrics training for everybody. And of course there's a range of plyometrics training. So you have the extreme performance type of plyometrics training. You have the more easy kind of general, just like jump in place, type of plyometrics training. And he made such a good point. And I felt, I knew exactly what he was talking about because before he came in to be on our podcast, this was a while ago, before we talked about this,

I was helping my dad unload his working van He had some stuff in the back and my dad has a bad back So I'm unloading stuff to get out of the back of the van I just had to jump out not a high jump. It's a work van So it's like jumping out of the back of a truck and I remember I landed and it just I didn't land very well I told you about that with a habit of eating remember to be out of my truck. Oh, so you know exactly Eight shells. I just landed on my car and I'm like, whoa, this doesn't and I'm strong. I work out Yeah, so Joe Frankle comes in and I'm asking about plyometrics for the average person

He goes, yeah, you know, you could be strong and that'll give you that first initial general balance But then you need to be able to express it if you like twist or jumper That's why you should practice at least some type of plyometrics So if you're advanced lifter, you're pretty fit, and you don't think you need to work on balance, I'll challenge you, even just jumping in place or jumping on a bench or just jumping down off the bench.

Yeah, just practicing, because if you don't practice skill, trust me, you lose it. No. Next question is from Anahata lifestyle. What do you think young people in their 20s need to hear about training and nutrition? What are their biggest misconceptions?

He's either a dog. I put you that one. But who's that? Who's that? Who's that? So people in their point. Apple.com. I gotta think of myself.

What do we think they need to hear as far as training and nutrition and what are their biggest misconceptions? I think one of the biggest misconceptions in your 20s right now, and I think it's something it's not new. You've heard this on a mind pump a million times. It's the over application of intensity. Everybody on Instagram is making a martyr of themselves to show their sacrifice. How bad do you want it?

If you care better, no. 4 a.m. clock in. Yeah, exactly. to show their sacrifice. How bad do you want it? If you care, bad or not. 4 a.m. clock in. Yeah, exactly. Or showing pictures of your watch at 4 a.m. every day and B-S mode and all. And so we've over-glorified the value and the benefits of intensity.

To the point where everybody thinks that in order to get a very effective workout, you've got to be hobbling out of the gym the next day or done, and the reason why that, it works when you're 20 and you can do that, and you can kind of like go up, you know, the yo-yo back and forth. Oh, I'm on and I'm crushing it for a while,

then I'm off and I'm on and I'm crushing it for a while, then I'm off, then eventually you get older and you go like, what ends up happening to these 20-year-olds, 20 years later, is they recall what the way they were training in their 20s, and they try and duplicate it. They either try and duplicate it,

or they just ride it off, fuck that. I'd rather be a little... Yeah, I'd rather just accept the dad bod and just forget, I don't wanna exercise. I mean, I have friends that were like this because even in our era, there was an Instagram that was promoting this, but the athletic mindset, like we all trained like we were professional athletes,

and training to be healthy and aesthetically fit is totally different than a wide receiver for the NFL, and you have no business nor do you need to train that way, but that's what sexy, that's what sexy on Instagram. So I think the kids and their 20s that are that listen to this podcast need to evaluate who they're following and the message that they're presenting and what I see a lot of is the overapplication of intensity.

Yeah, I 100% agree with that. And I'll add to that in terms of, I think that let's sleep is definitely with the 20 yearold mindset is definitely an afterthought. And I think that the biggest sort of awakening I've had in terms of the way that I am able to still progress is, you know, like getting better quality sleep and being able to be fully recovered and allow my body to actually repair and rebuild itself. That's such a vital component to building muscle and to thriving and being healthy and operating

all systems of the body. I think that it's definitely undervalued when you're young. You just think that you can just keep going and hammering your way through everything. Sleep is something that you'll get to eventually. Now, I'm going to balance that out a little bit because you guys are 100% right, but I'm gonna balance it out and I'm gonna say this. If there's any point in your life

where it's appropriate to test your limits and to see, no joke, don't joke. Damn it, self, yeah. If there's ever a time in your life where you can work as much as you possibly can, just to see where your limits are, push yourself hard to see where your limits are, push yourself hard to see where your limits are. Don't hurt yourself,

but just to see what you're capable of, your 20s is the time to do it. That's when you, if you're gonna work 80 hours or 150 hours a week or whatever, go for it. If you're gonna work out two or three times a day, okay, go and test it out. If you're gonna drink with your buddies and whatever, that's the time you wanna test out your limits.

Totally fine, of course, be safe. The real lesson, in my opinion, from the 20s is this, is that be growth-minded because the doesn't last forever. It's okay to learn your limits, but then learn how to fine tune everything and be okay with changing as your life changes. As things change, context changes, you have to be okay with letting that go because I know a lot of people who get stuck, they get so stuck in that mind space that now the 30

or 40 they have kids and no, no, no, no, I'm still going to be like I was in my 20s. They burn themselves out, they get sick, they hammer their metabolism, they get injured, that's where the problems really lock. Yeah, I think that raises a good point, but also I think they could do a better job of being able to push themselves, but finding themselves back at homeostasis. And I think that that doesn't even get considered when you're in the mentality of like,

I'm just gonna hammer through work, I'm gonna hammer through these workouts, like, I'm just not gonna sleep. And then later, it builds like really bad habits like going forward. It does, you get used to it, and you think that that's how you're always gonna be. Or you cause long-term, potentially long-term damage.

I mean, I would have clients that would come see me in their mid-30s, and they're so burnt out that it would take me a year, no joke, it would take me a full year of scaling down exercise, getting better sleep, looking at the nutrition. After a year, their body finally started responding because it took us that long to repair what happened before.

Or it was somebody in their 20s who they could eat whatever they want, they had a fast metabolism. Now I have them in their 30s and they've got four food intolerances. They have irritable bowel syndrome or inflammatory type. They're not indestructible. Totally.

So you can definitely push yourself, but you gotta listen to your body and be smart about it. But again, if you're gonna test yourself and see where those limits are, that's probably the time to do it. And with that, go to mindpumpfree.com and download all of our guides and resources. Also, find this 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. to and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal and the Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee and you can get it now plus

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