Mind Pump: Raw Fitness Truth - 1274: Straight Sets Vs. Circuits When Working Out at Home, the Benefits of Re-feeding When Cutting, Precautions When Starting Exercise During Pregnancy & More

Episode Date: April 18, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether it is better to do straight sets or circuits when stuck at home doing body-weight training, how much weight is too much weight to put on when bulking, the value of re-feed days when cutting, and whether it is safe for pregnant women, who were not exercising prior to becoming pregnant, to begin a workout routine while pregnant. Arm measurements and body symmetry with Mind Pump. (6:42) Everly Well has a test for that. (11:20) Sal has a dark sense of humor. (14:33) Gold’s Gym permanently closing gyms across America. (16:30) The opportunity for trainers to complement what people are NOT doing virtually. (17:20) The permanent changes gyms must make when they re-open. (23:02) Exercise and its ability to prevent severe side effects of coronavirus. (28:51) Why businesses who sell alcohol are considered essential. (31:05) Churches suing the state of California, keeping the balance & MORE. (32:48) The dangers of connecting money to self-worth. (40:38) Fun Facts with Justin. (44:44) #Quah question #1 - When stuck at home doing body-weight training, is it better to do straight sets or just to do it circuit style? (47:16) #Quah question #2 - How much weight do you think is too much weight to put on when bulking? How do you know when to stop? (55:31) #Quah question #3- Are re-feed days beneficial to a cutting diet when done properly? (1:02:34) #Quah question #4 – Is it safe for pregnant women, who were not exercising before becoming pregnant, to begin a workout routine while pregnant? If so, then what type of program do you recommend? (1:08:20) Related Links/Products Mentioned April Promotion: MAPS Prime/Prime Pro ½ off! **Code “PRIME50” at checkout** Special Promotion: MAPS Anywhere ½ off!! **Code “WHITE50” at checkout** Visit Everly Well for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Mind Pump #1270: Peter Schiff on the Post COVID-19 Economy & How to Thrive Gold’s Gym permanently closes 30 gyms across the US, due to coronavirus crisis Mind Pump Webinar Mind Pump #985: Mark Mastrov- Fitness Industry Empire Builder, NBA Owner & Original Mind Pump Mentor The US government is in talks with AI startup Onfido to roll out immunity passports for those recovered from COVID-19 Exercise May Protect Against Deadly COVID-19 Complication, Research Suggests Business is booming at 'essential' liquor stores during the coronavirus pandemic, leaving workers in an uneasy position California churches sue Newsom over coronavirus stay-at-home order Money Not a Good Measure of Your Self-Worth Wasabi smoke alarm raises a stink in Japan How to Undulate Your Calories for Faster Weight Loss & an Improved Metabolism MAPS Starter | MAPS Fitness Products Mind Pump TV - YouTube Mind Pump Free Resources People Mentioned Peter Schiff (@PeterSchiff) Twitter Layne Norton, PhD (@biolayne)  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. Welcome to Mind Pump, the top fitness and health and entertainment podcast in the world. This is a Q&A episode. This is where we answer fitness and health questions asked by listeners like you. But in the intro portion of this episode, we talk about current events.

Right now, you know what's going on. So we talk a little bit about that. We talk about our lives. We mentioned some of our sponsors. So here's the breakdown. Here's what went down in today's episode. We started by talking about our measurements, measuring our arms and how big they are,

because we got a little bit macho with that. You found a way to talk about it. Then Adam Sneez did so that reminded me that, uh, Everly Well actually has an indoor outdoor allergy test. Um, so Everly Well is this company that has all of these medical tests that don't require prescription or a doctor that you can order and that will get delivered to your door. So they have everything, they have the allergy tests, they have hormone tests, so you can test your testosterone, if you're a woman, you can test your estrogen and progesterone ratios, you can test fertility,

they have STD tests, so privacy in your own home, you can test for the seven most common STD tests. This company, by the way, is legit, in fact, or one of the few private companies to actually have a COVID-19 test. Now, it's not for everybody. You have to qualify for that test. They're giving it to certain organizations. But that, that way you know, look, everything is a legit testing company. And of course, we love them because it goes directly to your door for very, very low investment. And because you're a mind pump listener,

you get 25% off any of their tests. And again, they have a lot of tests. So go to EverlyWell.com, that's EVERLYWEL.com. Use the code MindPump. Look at all of their tests, see which one works great for you. And again, you get 25% off with that code. Then we talked about Gold's gym and how they're closing like 30 locations permanently.

Really hurts my heart to hear that. Permanently in the US, I'm sure there's a lot of other gyms closing down. That got us to talk about virtual training. Because there are a lot of trainers and stuff that work in those gyms. I think we think that pivoting to a virtual model is going to be imperative in the

coming months. By the way, Adam actually taught a virtual mobility class that you can watch for free. So if you want to take the class, it's a whole hour class. If you want to take it, follow Adam's instructions on how to work on mobility on your whole body. If you're a trainer, you definitely should be watching this class because he's the best that we know of in teaching these types of group classes virtually. So it'll give you some great ideas. Here's how you get into that class for free.

Just go to mindpumpwebinar.com and sign up. Then we talked about on Fido, this is a company's got $100 million in funding. This is a company that is thinking about creating or trying to create these virtual, digital passports for people who have antibodies from the coronavirus. So that may be valuable in the future. Then I talked about exercise and its ability

to prevent the severe forms, or the severe, I should say side effects of the coronavirus. There was a researcher who talked about how exercise actually may have a huge impact. So it's a good time to stay in shape and get in shape that will help reduce your potential severity of infection. Then we talked about alcohol sales. We talked in a previous episode how alcohol sales have gone through the roof. And then we wondered why liquor stores are considered essential businesses. We figured it out. We talked about it in that part of the episode. I talked about how churches in Southern California are suing the state of California

because they are saying they are essential businesses. We talked about how the Holy Bible is. Sales have gone through the roof, apparently 25% increase in sales of the Bible I talked about a study that talked about how people who connect money to self-worth have really really bad outcomes And then just then talked about a new smoker smoke alarm for the deaf Then we got into the fitness questions the first question this, look, I'm stuck at home doing body weight training. What's better? Doing straight sets, you know, like three sets of 10 reps or circuit training.

So we talk about both of those in that part of the episode. The next question, this person wants to know how much weight is too much weight to gain when you're doing a bulk. So bulking is when you're eating more calories and you're training in particular way to gain muscle and size. So they wanna know when you should stop that process when you've gone too far. The next question, this person wants to know

if refeed days or diet breaks or beneficial when you're on a diet. So is it better just to stay on a diet consistently or is it better to have breaks in between which one has better outcomes? And the final question, this person wants to know if it's safe to start working out as a pregnant woman. In other words, she wasn't working out before.

Now she's pregnant. She wants to start a fitness program. Is that safe? And if it is safe, what do we recommend? Also this month, all month long, maps prime and maps prime pro are both 50% off. Okay, they're both half off. So both the programs require no equipment and both of them are mobility focused. They're both correctional exercise focused.

So let me tell you the difference between the two. Maps prime takes you through a self assessment, allows you to figure out how to do your personal warm-up sessions. So warm-up sessions are what you do right before you work out for about 10 minutes, and believe it or not, that 10-minute warm-up or priming session can have a significant impact on how effective your, whatever your workout is, it makes it much more effective. Okay, so that's Maps Prime. Now, Maps Prime Pro, that's 100% correctional.

You go in the program, you find areas of your body that hurt, follow the correctional exercise workouts, movements in the program, and you will find that you'll get better mobility, and if your chronic pain is due to muscle and balance as a movement issues, you'll find that you have far less pain. Again, both programs, 50% off.

Here's how you get the discount. Go to mapsfitinistproducts.com. Again, mapsfitinistproducts.com and use the code prime50. That's P-R-I-M-E-5-0, no space for the discount. When's the last time you guys measured your arm? You tell us to say something else. When's the last time you guys measured your arm, you tell us to say something else. When's the last time you guys measured your arm? Your arm.

Like the whole arm from like the finger to the shoulder. Not the length of your arm. You knew your biceps. That's what I have to do. That's how it measures the length of the arm. You know, don't go gadget arm. It might be like just, this workout's not that effective.

My bench press with a 50 pounds of my arm is still the same. To look at my arm length. Yeah, 35 inches or whatever. No, Wednesday last time you measured your bicep. Wow, a long time ago. It's been at least 10 years. 10 years?

Yeah, at least 10 years. What's the biggest? I know it's not, because you know why? Because I know mine's, I like stopped focusing on my biceps like over six, seven years ago. I mean, remember I talked about how that's all I did for like the first 10 years. Yeah. You know, and then I quickly realized too that like all that wasted time in the gym could

have been doing the other parts of my body that are probably far more beneficial to making me more symmetrical. Yeah. Layed off on that. And then I also realized too from all of that training, you know, and I'm sure you guys have this, how you talk about with your legs. If I go touch like arms for a week, they go right back to like the size that I work so hard

to get to forever. So, that's like my quads. But so I know they're weak, so I know my arms are weak in comparison with they were in my mid 20s, because that's all I did. But what was the, do you remember the biggest measurement, your measure your arms at?

Flaccid? No, no, pump them. You gotta be flaccid. Pumped and flat. First off, who does a flaccid? Is there anything that anybody ever measures flaccid? I mean, never. I mean, technically when you do your arms,

you're supposed to do like just circumference, so you're supposed to do that. You're supposed to do that. No, I'm talking about pump flexed, biggest arm measurement. God, you know what, dude, I wonder, I can't, I can't, I can't, I can't think of anything bigger than 18 and a half

Yeah, I can't think of anything. That's a pretty good number. Yeah, I can't think of anything But that's the biggest I could think of so that I have measured so that's a lot, dude I mean you said pumped and aired up. It's not that crazy to me 18 and a half Yeah, that's a big arm. I mean completely aired up. No, no, I don't think so. What about you? Just all tricep for me. I was like 17 something. I don't think I was 18. That's pretty good. That's not bad.

All tricep. No I got up to just over 18, pumped and everything. Right now I'm like 17 and a quarter. So you measure still? I guess I do, I just admitted it. You know why? This is why he's trying to like, you know, see where he stands. Yeah, I'm like, how can I talk about how big my arms are?

Yeah, how can I throw this in conversation? That's not what happened. No, for reals because, you know, I'm, I'm, this whole quarantine thing, I've been eating bad or whatever, so I'm like, God, I need to, so to help motivate myself, I'm like, let me see my arms, man.

Oh, okay. Yeah. I need to get them back to their old glory or whatever. I don't know if I ever will though, you know? After you hit 40, it's almost like, let me see my arms, man. Oh, good. Yeah. Oh, nice. Get them back to their old glory or whatever. I don't know if I ever will though. You know, after you hit 40, it's almost like, I don't know. I mean, I've reached your old glory. I think that the measurement that nobody throws in with that one that should, because I think this matters, is your waist, how small your waist is.

Why are your arms are so big? Sure. I'm not that impressed when someone say, I'm not going to say calves, almost almost turned off the microphone. Yeah, it's what I mean, if you're what's the average neck size? I feel like my neck and my arm were the same size at one point. The also that you want to know the old standard for symmetry was what

so this is old body, not symmetry but balance, all the body building formula. This is back in like, you know, Steve Reeves and you know, those guys back in the 1940s and 30s. Your arm measurement, your neck measurement and your calf measurement. If those were all the same, then you supposedly had good balance. And that weird science. That it next to the neck one is weird. Dude, 18 inch. No, I remember that, though. I had like, yeah, like 17 half inch neck, something like that.

It was like the same as my arm and it tripped me out. Yeah. Well, I think like what Adam's saying, it's not just your neck size, but you have to correlate it to your head size. It's so for you. Yeah. That's being a stone.

It's so real. So. It's my solar system flying. I have a really small head too. So when I was all jacked, it just looked weird. Bro, I have a little pin head. Yeah, it I was all jacked it made it just looked weird bro I have a little pen head. Yeah, it looks terrible Well, I used to snack my deck does a lot of heavy lifting As you do a lot of the chicken. Oh, yeah, stop. No, I me too and when I used to shave my head back in the day

And just didn't look right. Yeah, I look like a little like what is that guy that characters from what's that video game? King Koopa and his little characters or whatever. Is it Mario Brothers? Yeah, Mario. And they had the small heads or whatever. Did you ever watch the movie rendition of Mario? Yeah, of course it is. And they had the guys with the small heads?

Yes, that's what I felt like. The Goombas. Yeah, that's what I looked like. Yeah, the little Goombas. Yeah, anyway. Dude, speaking of sneezing and grossness, Adam. That was just to be brought it up. I was sneezing, my allergies are kicking up like crazy right now.

That was wrong, kindness. It just to be clear. I'm sure a lot of people here around here, because it got, was it almost 80 degrees yesterday? Yeah, I know, it kicked up my allergies big time. It was, it got hot. It was really nice. Anyway, did you know Everly Well has an allergy test now

for indoor and outdoor allergies? No, shit. Yes. So they have, they have a lot of tests, actually. I'm gonna look them up right now, in allergy tests now for indoor and outdoor allergies? No shed? Yes. So they have, they have a lot of tests actually. I'm gonna look them up right now. Cause there's a lot more than I realize that they have. Someone was telling me too, they have like an STD test.

They have STD tests for men and women. That test, the seven most common STDs. I don't know they were more than that, but whatever. The seven, let me look up the seven. There's chlamydia, gonorrhea, syphilis, hepatitis C, HIV, one and two, herpes type two, and trichomoniasis. Don't even know what that is.

So, would you get 90% on that atom? That's just like, yeah, yeah. Flying colors. Yeah, you guys got a lot of antibodies. Isn't that your entry? So they have SDD tests that you could buy and do it at home. So nobody knows what's going on. It's nice and private. They have a test for heavy metals.

So if you feel like you were exposed to not the kind of heavy metal, you're fucking like rocking. You just they did the COVID, too, didn't they? And they have a COVID-19 test, but in order to get that, you have to qualify because they don't have enough to just give to whoever wants to buy one. And then of course testosterone tests, hormone tests, they have tests for HPV, for women.

They have a lot of stuff, a B vitamin test, if you want to see your B vitamins, are cholesterol. I knew they had that one. So cholesterol, oh fertility tests, I'm scrolling through it now. Lime disease, if you want to know if you test positive for lime disease.

Speaking of that, dude, yeah, so there's been a lot of ticks. Like my kids had ticks. We went like only on these trails and everything just to get out of the house. And like I caught one just on the back of a Everett's neck and got it like it bit him, but then they said, and so we called the doctor and everything. Cause like I think you have to, you have to take it in and get it tested and see if it has it, but if you get it within, I think it's 48 hours, if you take it, you know, but like if you get its head out and everything and I guess you don't need antibiotics right away.

Did it? Did it? Did it get the bull's eye mark? No. Okay, good. No, you just got a little scab right away. Okay, it. No, he just got a little scab over what he used to be. Okay, because apparently from what I've read, the bulls eye, like, welt or whatever, is, you know, that's like one of the telltale signs that you might be getting.

Okay. Yeah, you got bit by a lime. Oh, tick. It's, and it freaks them out. Like, Ethan's, this happened to him too, like, with ticks. Like, I've, like, found ticks on them and, and taking them off, but it's just like, they freak out. Cause like you don't know.

Well, the Lyme disease produces a lot of weird symptoms, you know, but now you can get tested at home with like someone like, everly well. I had no idea they had so many tests. Yeah. You know, the ones that I always do the testosterone, cause I like to see my testosterone every quarter. So I'll, I can see what's changed, my activity,

my stress, whatever. And I can see fluctuations in my testosterone and figure out what's working the best for my body, but I had no idea that had all that stuff. Anyway, I saw a post today that, I have, okay, I want a warned audience here. I get a kind of a dark sense of humor, and I laugh at things that shouldn't be laughed at,

not because I necessarily think that there should be funny, but I think it's a way that I let off steam, you know, or stress or whatever. And I read this meme that someone made, which was just kind of terrible. It's about millennials. And it said, yeah, it said that, it was a meme and it said that millennials

are living through their second once in a lifetime economic calamity. Just kind of fucked up. You know what I'm saying? You know what the suck? It does, because 2008, right? Right, it's twice. We were told was like a once in a lifetime.

Like, oh, listen, you went through it, you made it. You'll never have to go through something like that again. You know, and that was like, what, 12 years ago? Yeah. And now you got this thing going on. Oh, man. Well, you could do a certainty, everything. Well, you could throw a 9-11 in that too. Think that. There's you got all three of those in that in the lot

What is that? So what was the what year so it was 2001 2001 and 2008 and now 20? Yeah, but 2001 didn't cause it was an economic calamity. You saw short Yeah, short drop. I mean we were we took a dip we took a little bit Yeah, we took a dip for the took a dip. A little bit. Yeah, we took a dip for not as much as we did in O8. I mean, O8 was crazy. Yeah, yeah, yeah. And so most, I mean, obviously, there's so many theories

out there right now of like, what is going to happen? And this is what I brought up on that Peter episode, that it was more people are relating this to what happened in 9-11 than what happened in O8. I know. They think it'll be more like that. Because they think that the reason why you're seeing this dip is purely because of the crisis.

Right. And then when it's over, things will just bounce back. Go back to normal. But it's not that simple. It's a long period of time, man. And it's not just as simple as bouncing back. Because once things are in motion, once you start to miss payments and things have to shut down,

like you guys heard about the gold gyms. Yeah, crazy. 30 locations permanently shut down. Just like that. Yeah. And that's a big name. So you know there has to be so many like mon paw facilities that are for sure too.

I mean, imagine, and then how many trainers in each one of those facilities? The list of the locations, so there's 30 locations across the US and they include locations in Alabama, Colorado, Missouri, Texas, Oklahoma, North Carolina, and South Carolina.

So they're permanently shut. You know, I mean, here's, now this is the side of me, right? There's a side of me that looks at this and says, because at one point, you know, and I know all of us at one point considered buying a gym, I'm sure, we all have been in the fitness space forever. It might be an opportunity at some point

to buy a gym or equipment for, you know, real cheap. Well, I'll tell you something that I share in person when we do live events. So when we do live events, I would say, what would you guys say, 30 to 50% of the audience are trainers, right? Yeah, that's a good chunk. And I always get the opportunity to share this with people

and because I got a chance to talk at length, like how I feel about group training and I know on the show everybody thinks that I'm like so anti-group training. And I'm like, no, I just, I think the way it's done, I'm not a big fan of, and they always ask me like, you know how do I'm gonna start this, you know, group class, and if you were to do it, what would it look like?

And I share this with everybody, and you know, very few people I see doing it, but I think that there is an opportunity to complement the things that I see wrong with the F-45, the orange theories, and all these circuit-based class. So, the thing that I like the least about all these big companies that are exploding that are group classes is the overapplication of intensity on the majority of the people that are taking the class that ends up causing or exaggerating the chronic pain

that they are already dealing with. It attracts the middle aged mom or dad that has upper cross syndrome or has ankle knee hip or something issue and they get on these treadmills or they do the circuit based type of workouts with high intensity and it ends up making that worse and they don't really address it because it's hard because it's in a group class.

So I've been telling trainers for a very long time and I think that the reason why maybe not so many know because I think it can be confusing the way we wrote these and we talk about this a lot actually off air. When we wrote Maps Prime Pro, we thought the the average client that we had to help a majority time which was dealing with chronic pain almost every client that i ever had regardless of your goal to lose body fat or build muscle uh... we're trying to to battle chronic pain and so what were the things that we

did all the corrective movements the mobility drills most of that was a lot of our training it really was it was very small percentage of it was like trying to add another five pounds muscle or burn, you know, 10 more pounds of body fat. It was like, that's actually your value, your value, wasn't that for people wanting to hire you.

And so, you know, with things that have come around like a Aldoa and Ken Stretch and FRC, I think, you know, we've seen some really cool type of mobility drills that you can teach in a group setting that will really help a large portion of those people that are taking the class. We did this webinar that's going live this week, and I teach what I have told these trainers, this is what I would teach people. I would take a class, and I used to do this, and it started when I was working at Orange Theory to complement

what they weren't addressing. And it was always filled. I got, and I wasn't charging, I was doing this for free. It was kind of like my way of giving back on Saturdays, and I've mentioned it a few times before. And I think there's a huge opportunity there to teach a group class And I think there's a huge opportunity there to teach a group class just all mobility. And I'm going to take you guys through that. It's absolutely for free. So we created that to share that. And if you're a trainer and you're listening and you don't go through this free webinar, you're an idiot.

Flat out. You're an idiot. Like this is a simple thing that you can go through, you can learn. It's perfect to do virtually too. Especially right now. Yeah, if you're trying to say it, it's right now you're an idiot if you don't. If you're training clients virtually

or working with people virtually through fitness, mobility is your bet. That's where you wanna go. That's where you're gonna get your most value. That's where your clients are gonna see the most return and you don't need equipment. That's the best part about it. Is that good mobility work doesn't require exercise equipment.

So your clients are at home and don't aren't going to the gym, but you're still working with them. Make this the focus. And by the way, it's a workout too. It's not like it's not a workout, it's still a workout. Oh yeah, Doug got lit up. I mean, I took it and I'm sweating, teaching it. And I talk about it during the webinar that, you know, if you're going through this and

this isn't work for you, you're not doing it right. And that's, I was telling Doug after we had shot it and, you know, he was talking about, wow, man, that was crazy. Having you take me through it versus, because Doug obviously knows all the movements. Yeah. And I got taught him anything new. But me killing him through it and forcing him to work harder through it is what kind of blew his mind.

I said, you know, this is my biggest knock on the mobility movement is, you know, it's becoming this trendy word that everybody throws around. And when I see people doing it in the gym, what they've done is they've seen some YouTube video, maybe it's one of ours, maybe it's somebody else's, and then they go on the gym and they kind of just emulate the movement.

And when you do it, if it's going to really improve your mobility, you need to be challenging the in-ranges of motion. There needs to be an intent the way you do it. It's not like, oh, monkey see monkey do. I see there, they just kind of do this lizard with rotation thing and they swing the arm around. If you do that, the body, they just kind of, you know, do this lizard with rotation thing and they swing the arm around. If you do that, what the body has, like, these natural regulators on it, it'll just

stop where it feels comfortable. But you have to be un, you should be uncomfortable when you're doing this. You're taking it to in ranges of motion and you're trying to get reconnected to dormant muscles that you've stopped using over time. And this is... It's like any other exercise. If you want to get good at it, you got to train it and practice it, and you have to do it with intention. You can't just do it, you know, relax or whatever, because it's not going to work.

You're not going to connect to anything if you do it that way. What's the site? Where do the people get a, oh, MindPump webinar. Yeah. So that's where you can go sign up with something like that. But, you know, back to the gyms, I have to imagine that there's, because at some point gyms are going to be, you know, there's a lot of people that rely the gyms, I have to imagine that, because at some point gyms are gonna be,

there's a lot of people that rely on gyms. They rely on gyms to work out, they feel good when they go, they like the environment, I'm one of those people, I love going to the gym. So you have to imagine at some point gyms are going to reopen. And it may be an opportunity for people who always wanted to get in the gym business to find places that maybe they were too leverage,

they couldn't survive the shutdown and now they're for sale. And in the past, this was kind of the strategy. If you wanted to buy a gym, you'd find one that was like that. And you would just walk in and offer to take over the bills. And a lot of these guys will be like, take them. And you take their equipment and everything. Yeah. And you go in and you just take over their lease and get them out of debt. Well, I mean, it's going to be interesting.

I don't know how much I would advise right now for someone to do that. Just because when I think what we know, what we hear, what we're hearing right now is that, you know, the country is going to eventually, obviously, is going to start back up opening up and hopefully soon, but when it does, it's not gonna be, everything's closed, not everything's wide open. Like you were saying earlier off-air, Sal, what Gavin Newsom was saying about,

restaurants potentially having less tables and the waiter having gloves on and throw away menus. So there's gonna be a lot of things that they're gonna have to think about, okay, we have to be smart about how we reopen reopen and I have to think that gyms have to be one of the most you know vulnerable places and we'll have to have probably the strictest guidelines or a lot of behavioral changes. I think the gym. Yes, if I owned a gym and we're allowed to reopen. I would want to show the new people coming in, show the members that we're making a lot of efforts.

I told you I had to. I 100% foresee staff permanently. This is their job. They're gonna have staff. That's all they do. They walk around people and sanitize equipment. That would be the first thing I do. The first thing I do is I go hire somebody who's jobless right now,

which there's a lot of people that are jobless right now and minimum wage and it's just like around the clock. Your job is to walk around. As soon as someone's done, you disinfect that piece of equipment. And that's all your job is just to walk around. So I could see that. I could see group training classes change. I don't think you're going to see the packed rooms anymore.

If you're probably a lot smaller, which will make the cost of it more expensive, I don't think you're going to be paying the low price that you normally do for being in a class with 30 people. Now you're in there with 10 and you're six feet apart from each other, you're going to have to pay more. Yeah, I got to think that how funny and well not funny, but how crazy is this that, you know, we were in the middle of like, I don't know, what are we on right now, probably year eight or so of the explosion of small group training classes.

Would you say that about eight years? I think we're around around the give or take. This and it's been an explosion. That's it. When you look at, you know, we talked about this with Mark Maestroff, what we all think is one of the most brilliant people in the space. And he was taught you alluding to that, that, you know, the small, mompah type of little private,

yeah, boutique-y type of 3000 square foot gyms are what are crushing right now because of the low overhead that can smash a lot of people into it and bump. But I also think those are gonna be the ones that are probably affected the most by this right now, right? That again, what are you gonna do with those classes? You're addressing right now a 10,000, 20,000

square foot facility that would walk around and wipe machines down, what do you do to the model that is designed to cram 30, 40 people into a small tiny 2,000 square foot building? Forget, forget laws, because let's say that they don't pass any laws that ban that, but although I think that might happen. Just fear.

Yes, I think that might happen though. I think that might happen. Just fear. Yes, I think that might happen. Though I think that might say you can't have this many people in this square footage. But even if they don't do that, they're gonna still have to pivot because people aren't gonna wanna do. Fear. 100% because that's the thing, right?

Even if they open it up, like there's gonna be this, we're not gonna all go from like not being scared and not being cautious. Going into a room packed with people. Yeah, I mean, concerts are gonna be effect for a long time sporting events. There's gonna be a lot of people that even when they open it back up,

that I don't know, I'll wait till next season. I think we're gonna see infrared temperature scanners at most businesses. So you're gonna walk in, they're gonna scan your temperature. If you're running a slight temperature, sorry, you can't come into the store right now. I think you're going to see a lot of that. And ask where.

I was reading this, what company was it? It was a name, Doug, I told you the name of the company. Did you write it down? I was telling you what it was called. Oh, on Fido or on Fido, oh, NFIDO, it's a tech company. And they just got 100 million in funding. And what they're working toward, they're like an ID type of verification company and they're working on COVID-19 past passports.

So, that's a good one. Okay, so their theory is along the lines what you're kind of saying right now, Sal. There's gonna be a value in being able to show, prove to people that I have the antibodies that I'm sure you know Imagine that like you get you know What if when they open the businesses up that anybody who has the antibodies or have already had it and you have and you have a certified ID that says that you already have you are you automatically all those people can come together

We're okay. We feel we feel safe about that if you don't then they'll probably be stricter regulations for the other people I have two segments in the restaurant. Yes. All the immune people. Or everybody else. Or every other, they would set seat every other, you know, I don't know what it will look like, but it's along the lines of where you're thinking.

And that's why I think they got all the funding is because they, I think they're... I've never shown you can catch it again, though, even with the antibodies. They don't know yet. We don't know yet, but they think that. They expect that. yet. We don't know yet, but they think that. It's expected. They expect it.

Yeah, but they think it might be productive. Did you guys see that the, it was a researcher that came out and said that exercise is, it should be very protective when it comes to developing what's it called? A acute respiratory distress syndrome. So,ards is the, what happens to people who get COVID and the people that get it really, really bad, they'll get acute respiratory distress syndrome.

These are the people that need to get on ventilators and whatever. And so, there was a review done by the University of Virginia School of Medicine, and the findings strongly support that exercise can prevent or at least reduce the severity of odds, which affects between three and 17% of all patients. And so this is related to something called, it's an antioxidant that's produced in the body called, extracellular, superoxide, dismutase. Now this is secreted into the bloodstream by muscles. Your muscles produce a lot of them,

but cardiovascular exercise also produces this and in large amounts. And so they're saying that exercise and exercising regularly is maybe one of the best natural ways of lowering your risk of getting acute respiratory distress syndrome if you get.

And this has nothing to do with just the fact that you exercising is also is lowers your chances of having things like diabetes, which I know that they did a study and of the COVID patients, that that's the highest percentage I saw. I think it was. Well, it was New York that said that obesity was the number one co-morbidity that caused death with COVID. So that's aside from that is what you're saying. Yeah, besides the other normal health effects of exercise,

you know, you leaner, you're stronger, more functional, generally you have a better immune system because you're healthy and all that stuff. Exercise itself produces more of this antioxidant called extracellular superoxide dismutease. And that should cause a reduction in your risk of getting odds from COVID, which is, you know, that's cool, cool information. I hope hopefully gets people more people more incentive, more reason.

Totally. You want to know about some other interesting information. You remember we brought up, I think it was a week or two ago, we brought up the spike in alcohol sales. Yeah. And then I think like a week after that, I was like, you know, I was thinking about the whole alcohol sales thing. Why the fuck are alcohol liquor stores, you know, essential businesses? Yes, central businesses. And then people, the original feedback I got was, oh, that's because they sell water and toilet paper and the essential things.

That's what I thought. I think that's what you said too. And so I got a ton of DMs after that. And you want to know what I'm being told, why it is. I got the same DMs, that's crazy. I didn't this, and it makes a lot of sense. But they are more fearful that if we were to cut off alcohol cells that we would flood the hospitals

because so many people are dependent on alcoholics out there. Yes. Yeah, because if you're an alcoholic and you go cold turkey, the withdrawal can kill you. Yeah, it can cause some sort of... So you're joking. No, it can cause some sort of... That just, I mean, it was like, pff,

I just did not even... Damn, factor that in. No, I didn't even factor that That just, I mean, it was like pff, I just did not even, do factor that in. No, I didn't even factor that in, but that makes so much sense. Yeah. That, you know, they did the math, like, listen, we've got this many millions of people that are alcoholics. And if we shut down their one source, main source

to be able to get it. Well, that's the interesting part too. Like, I told you guys about the robbery that happened at CVS, and I'm like, what is somebody going in there for petty cash? What are they really in there for? They're speculating now he was in there for methadone and it was holding up the pharmacy.

So I'm like, oh, that makes way more sense. I'm intensity behind it. Why else would you really come in there with guns and everything else to hold up a seat. That makes perfect. Well, speaking of essential businesses, so there's churches in Southern California that are suing the state of California, suing the governor in the state of California. Over what?

Wow. So churches have been deemed non-essential businesses. And so these churches are working with a civil liberties group to say that they are essential business and that if they practice safe practices, if let's say they do parking lot services where people stay in their cars or they practice safe social distances and they do all of the things that you're supposed to do that they should be able to remain open. So there's a big lawsuit actually going on right now. Wow.

Yeah. And it's in the Bill of Rights, freedom of religion. And that's the argument that they're using. The argument that they're using is that we have a freedom, we have the guaranteed right to come together to worship. And so long as we practice and follow the rules, we're not gonna all get together into one of the rules. Like sort of the perfect thing, right?

It bans anybody from meeting in assembly or people from having free speech in a sense, you could snub a lot of our rights because of this virus. You're right, protests. Yeah. You're 100% right. They've deemed protest non-essential and so protesting right now at the moment is illegal.

Yeah, is that crazy? They found a way around it. Yeah, isn't that crazy? So, that is scary. Here's my thing with the church stuff. Like, I can see their point. And here's my argument. I don't know, I'm going back and forth right now

in my head while we're talking about this. I don't know where I stand on this. Well, so I could see both sides. So, here's the way that I could see it for the people who are pro letting us go to church. That may be of, I mean, you know, spiritual health for a lot of people is paramount to total health. Yeah, but here's my counter that I was for Easter. I watched service and I

Congregated with my family. We got on Zoom and I had all of them on there on the TV this the pastor that my that my mom would go see live Anyways was streaming it the technical that we ought there's not a single pastor, okay? That is out there right now that does not have the capabilities to zoom and his congregation Either everybody has a fucking cell phone. Yeah, there's nobody but bombs have cell phones now, right? So we have the ability to still we're they're not they're not they don't have good plans No, but hey, so that would be my argument to what you're where you're going right now because No, I'm listen you could still do that not by the way, too Bible cells are up 25 to 30% right now.

So Bible sales are like skyrocketing. Bible and alcohol, dude. No good. Yeah, right. I bet you guys sales. I bet guns are through the roof too. Of course they are, dude. Yeah, well, so here's, you're right.

I agree with that what you just said, Adam. But here's the other side of me, because you guys know I'm like very against, you know, government force when it's not, when it seems a little bit like overstepping. If people are in their cars and they're like, okay, what if I want to get together with my family and we just park in a parking lot and stay inside our cars

and we're far away, they're gonna give us tickets? You know what I'm saying? Like, that's where I start to get a little bit. Like, I know. Like, what do you, you guys are pushing it a little too hard? By the way, meanwhile, California just released a bunch of inmates. You guys know this, right?

A bunch of inmates in prisons that are letting them out to try and keep the crowding down. So you get all these criminals now, walking around, you know, ex criminals or whatever, walking the streets, and then they're telling people, hey, if you park in parking lots in your cars and don't get out of your cars,

we're gonna ticket you and find you. That's where I get a little angry. I like the pushback though, I'll be honest. I like the back and charge system. Yes, because maybe Gavin Newsom is right and the state of California's right and what you just said, Adam was an excellent point. You could do all this stuff virtually.

You could watch your pasture through Zoom, you could still worship in that way. So maybe that's all, that's on the right side, but I like that there's some pushback because at least it prevents it from going too freaking far. You know what I mean? And maybe going to... Yeah, I think that obviously the,

and this is why I'm glad you went this direction because sometimes people think that we're like pro-Trumpers. this is the issue. I have with the far right You know is we all are in this fear that we're gonna all sudden become a socialist country and the other gonna try and take our Listen, we are the most armed country in the world if this really started to go martial law It would be no way no no fucking way. We don't have to be we don't have to be cool with it Yeah, yeah exactly. We there's no fucking we would kill half of us Yeah, you know, just just trying to revolt so they're we're not gonna have a silver war

The the government even though they're doing all these things that you know Everybody says this is where it starts and then it leads to this and then it's martial law I think he keeps it balanced. It's what I mean. Yeah, but it's like the radical right. You need to push back always. The radical right says that and things is gonna go that way. It's like, come on.

And there's certain things that we're taking good precautions. And here's the deal. And the real truth in what I liked about the Peter Schiff of all the things, I know he scared a lot of people, but and what I talked about with Dave Ramsey is this is, it's kind of a wake up call for all of us. You know, that we have been living a way different today than the way our parents and our grandparents, for sure,

we're living, right? Our grandparents were living extremely conservatively, and this wouldn't, this would be a blip on the radar if we were living like that. If this happened to our grandparents generation and all shut down happened, they'd all just be chilling at home right now. It wouldn't be that, they'd all have their savings

that they've- Oh, you know, financially? Yeah, financially. Yeah, yeah. And all of them, and most of the businesses and so that, we've just, we're so over leveraged as a country and as individuals that this turned- This exposed all the cracks.

Yeah, it turned this crisis into something even more massive than what it could have been. It's just, I really think that's the lesson that I think everybody should look. Yeah, I'm just always looking at the next, where we're going in the future in terms of what kind of laws are gonna be passed, what kind of regulations are gonna be established everywhere,

that they're never gonna get rid of. It's not like when they institute these, it's temporary. When they start like passing laws and regulations like that, it's permanent. They're permanent. Damn near and possible to get rid of. Yeah, they're permanent, dude. There was a, there was a, there was a bill right now in Congress, unlikely to be passed, but you know, it is an election year. So both sides are going to play the who can give more free stuff, you know, game. And the bill says to give Americans $2,000 a month until the pandemic's over. Yeah. Which if they did that, that would never go away. No, there would never stop because he expected. Who's the politician that's good? That would be willing to take that away.

You know, who's the politicians come out and go, okay, guys, we're cool now. I'm going to cut your $2,000. And then when does it, when is it no longer a pandemic? I mean, if it's, is it going to is it gonna continue to kill as much as the influenza? And if what at that point, are we still giving stimulus? That where's the, where's the cutoff? I don't know. It's interesting.

I look, I've made peace with the fact that it's going to be weird for a couple years. That's, that's the, in my mind, I'm thinking, okay, for the next two years, right, things are not going to be like they've been. We're going to have to deal with it until mass. Got to be flexible. Yeah. And immunity, you know, and people get immunity. So it's just going to be a little weird for a couple of years.

That's okay. This is our moment as a generation to, you know, to rise above. And, you know, you know, stuff like this does change things and sometimes the changes, many times the changes are good. You know, like I said, like we've talked about so many different times, people seem to be friendly or outside than they've ever been before. Again, I did, yesterday I was walking again, had conversations with neighbors while we're across the street from each other. I never talked to these people.

You know what I'm saying? It's great, it's, you know, it's good stuff. Anyway, read an interesting article on, it's going to take it off subject now, on money and self-worth. This was a scientific study, I thought it was really interesting. They found that people who connect their self-worth to money have some of the lowest outcomes in terms of how they feel about themselves, in terms of depression and all that stuff. And the researcher said, a lot of it has to do with the fact that people who connect their money to their self-worth consistently and constantly cut out or don't pay attention to the relationships in their life in search of money because it requires more and more and more of your time.

And that is the opposite of making yourself feel good or whatever. Well, really interesting. Not only that, but then I know I've read studies on, I forget what the number is, but they've shown that once you get to a certain place financially, that anything that exceeds that doesn't increase happiness whatsoever. There's a big difference between someone who makes 20 grand a year and 80 grand a year, like the happiness meter of like what that, but the difference between 80 and like 200 is like little to nothing.

Right. And then a bond beyond. Once you have your essentials, like everything that you need to thrive and survive, like accounted for, the stress levels go way down. And then after that, it's like, you know, anything and that's excess to that. Yeah, it's less happiness. So that research would prove that even more reason why that it would cause, because imagine if you tied yourself to, and I thought a lot about this topic, this is a fun topic about for me,

because again, I was driven this way for a very long part of my life, like focused on a dollar amount or getting to a place like that. You know, and if I didn't snap out of that at one point, that could be really fucking heartbreaking. You work your whole life, you burn bridges, you don't focus on relationships, you don't connect with family often you're driven driven driven driven and then you reach that milestone and that

that kind of did happen to me like there were i had this kind of number in my head uh... that i always wanted to make her have and when i got there uh... and i really evaluated my life it was during one of the times where i was the most unhealthy. My relationships were at the poorest. I had just recently broken up with a girlfriend. My connection to my best friends who I was seeing all time. I wasn't seeing very, very, like, and when I really evaluated the rest

of my life besides my bank account, I was like, Holy shit. I'm actually way unhappier in comparison ever with else. That was a very, was a very major point in my life. And the scary part is, I got kind of blessed that I reached that number as young as I did because I made a really smart pivot in business around that time and it paid off financially. But I mean, I could have ended up spending my 30s

and into my 40s potentially chasing that number and not realizing it till even later in life and that's even more depressing Especially if you've had a wife and kids and you've kind of let their lives go and happen and then all of a sudden you get this number You hit and you're like oh shit like I'm not any happier and then you come to press because you fucking blew everybody off Ray resents you around you. Yeah, it's like when people tie their fitness to their self-worth, you know, you get the extreme fitness fanatics who, you know, their self-worth is all revolves around how ripped they are, how strong they are, how hot they look.

But because they're so obsessed with that, they don't pay attention to the relationships around them. They don't go to family events because the, you know, the food, I can't pay attention to the relationships around them. They don't go to family events because the food, I can't eat that food and not leg day, I'm not going to miss the leg day, and not going to go on vacation because there's no gyms in that area or whatever. And they end up very unhappy. They end up very, very unhappy. And the thing is, no amount of what you think you want will satisfy. So there is no dollar amount. For somebody who connects money to their self-worth, there is no amount of what you think you want will satisfy. So there is no dollar amount,

for somebody who connects money to their self worth, there is no dollar amount where you'll finally be like, oh, this is it, I'm so fulfilled, I'm so happy. It's just then there's another number. Number is what is infinite, right? You can go infinite up in terms of wealth and it'll never satisfy that within you. Anyway, Justin, I wanna ask you because for the last,

I don't know, month, you've been saying you were gonna bring up something called a smoke alarm for the death and you never bring it up. Dude, there's like no way to insert it in conversation. I've been trying to think about an appropriate time to bring stuff, maybe like tech, like some cool new tech out there that I didn't know about. Okay, well I'm telling you now, I want to know about this.

Well, so in Japan some scientists came up with this brilliant way to, which is actually a little bit comical on a certain level, right? Just because of what they use. So if you think about like the deaf community, obviously, you know, in terms of like alarms and things, you got to get a little bit more. Creative. Tactile, like, you gotta get something that's gonna, you know, be able to get to their attention

without an audible noise. Can I guess? Can I guess? Okay, I mean, yeah, you guys, do you have a guess? I have a guess. Is it, or do you know already? Do you already know it already? I don't know, I don't know.

Oh, you don't know. I have no idea, I have no idea about this. Yeah, yeah, yeah, okay, so yes, would be like a, my guess would be like a rancid smell. That would be a guess. I mean, that's Oh, you don't know. I have no idea. I have no idea about this. Yeah, yeah, yeah. Okay, so yes, we'd be like, my guess would be like a rancid smell. That would be a guess. I mean, that's not far off. Oh, okay, yeah, that's far off.

Right, yeah, yeah. I would have thought of watched that vibrates for something like that. Yeah, like a vibrates. We gotta have that on. What happens when you have to your head back to your house catches on fire and you're in the shower. Oh shit.

This fucking scrub a dub dub, you're not even paying attention. Okay. No, so they've vaporized wasabi. Okay, so yeah, burn your nose like this. Yeah, so yeah, you get the spicy burning sensation by inhaling that. Yeah, that's smart.

Anybody who's eating sushi knows what that is. Oh, yeah, I know, that's how clear your nostril is quick. Yeah, yeah, yeah, you'll be cleaned out real good. Yeah, I was thinking like a, like a, like a, like a worst fart smell. Right. Every on stage or like the worst, like skunk smell in your house at an hour. I just imagine waking up.

Just like, whoa. Like everything's just like my eyes are crying. Like my nose is just all snotty. We have a smoke alarm that produces smoke and it blows around your face. So there's a fire. What's going on? Anyway.

I thought that was, you know, that's ingenious on a certain level. That is. And it'll definitely shock you into action. Yeah, yeah, brilliant. This quads brought to you by Organify. For those days, you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested certified

organic superfoods to help give your health the performance the added edge. Try Organify totally risk-free for 60 days by going to organify.com. That's lrggnif.com and use a coupon code MindPump for 20% off at checkout. Our first question is from Lamar second. When stuck at home doing bodyweight training, is it better to do straight sets like three sets of 10 or just to do it circuit style? Both have value. Both of those actually have value. Straight sets are where you're going to build

more strength, more control, more muscle. Circuit style. Circuit style is where you'll take three or more exercises and do them back to back. So maybe 10 sets of pushups, 15 squats, a set of pullups or band rows and something else and then you'll take a break and then you'll do the whole circuit again. That burns more calories and it's a more conditioning. You're even more stamina and endurance from a workout like that.

I like combining both strategies in a program where maybe three days a week, I'm doing more straight sets, and two days a week, I'm doing the circuits for the conditioning. That's kind of how I would, you know, pack it up. Yeah, and I think you're gonna get a lot more of the circuit-based training out there right now.

Everybody's trying to get you to kind of move as much as possible and like jump from one exercise to the next to the next, and to really consider doing, you know, sticking with like a strength protocol I think is something to really, you know, make sure that you keep incorporating that in this time even with body weight, you can still progress, you know, with that methodology and using the three to four sets of 10 or 12 and really like perfect the form and sharpen it that way. What makes the most sense for me

when it's movements that are really challenging, for example, if it's something that you can do 30 to 50 of them with ease, then it's tough to do a straight set with that, right? If that makes sense. So bodyweight squats, for example, bodyweight squats as straight sets is, for the most part, depends, and this is where this question is, it depends because there's clients that, you know, 10 bodyweight squats could be very challenging.

But for the most part, that's pretty easy to do. But like a pull-up is hard for most all people. Even advanced fitness people pull-ups are very challenging. That's a straight set type of exercise that I like to rest in between before I go do something else because pull-ups are so demanding. If I was doing a single leg squat, extremely demanding, even like a single leg toe touch or deadlift, you do 10 single leg toe touches. In fact, I don't know if I told you guys this to the day, but I said, my workouts, they've been more play.

Like, there's not a real rhyme or reason or structure. But I did do our maps anywhere program the other day, just because I hadn't done it in such a long time. You know, I'm just do all body weight stuff. I haven't done it a long time. And it's stupid ass single-aid toe touches with no weight, you know, kick from the fri- your hammy. Yeah, just, I mean, I didn't,

because I haven't done that where I'm like stabilizing on one leg, I mean, I try to balance through the entire time and we were training it to failure. So doing single-aid toe touches like that was, I mean, my ass and hamstrings were lit, you know, from that. So, yeah, so here's, so I've gotten this question a lot with the straight set stuff with body weight.

So I'll get a message and someone will say, God, I could do so many body weight squats or lunges or I could do a lot of pushups. Like, what do I do? So there are ways to intensify the exercise so where you're not relying so much on tons and tons of reps. So like pushups, for example, I don't know, I don't know how many pushups I can do,

but maybe 50, right? Let's say I could do 50 straight pushups all in a row, and that for me is like the most reps I could do. I could take 15 reps of pushups and make them feel just as hard. And the way I'm doing it is I'm slowing down, I'm creating tension throughout my whole body, I'm concentrating on the chest squeezing at the top,

coming down at the bottom and staying tense, gripping the floor, screwing my arms into the floor, tensing my core, like I could do things that will make the exercise feel more difficult with lower reps. Yeah, I had that same question and it was like, you know, for lunges and to be able to then add more tension throughout that entire wrap makes a massive difference,

but also to the tempo. So, you know, holding at that, you know, impressionable position at the very bottom makes it like extremely difficult. And so to do things like that, we're now going to hold it in the toughest part of the range of motion where I have to dig my way out and focus more on that really slowing the tempo down

is gonna change that entire experience. And so to do that, you're not gonna have to do as many reps. Like you're gonna spend more time on, really connecting to your muscles and firing as many muscles as possible in your body. And that's, if that's the goal of that, it's, it's going to transform and completely change what the exercise is doing for you.

Totally. Don't underestimate the, the ability of intrinsic tension to make an exercise feel really hard. Like, you could, I could do one rep of a body weight squat and I could do it in a way to where I am really tensing up my body and I am going really slow and I'm pushing my form down to its limit in terms of my range of motion and staying intense and pausing at the bottom for three to five seconds coming up halfway, pausing there, three to five seconds, squeezing everything, coming up to the top,

don't let to the top, don't let off the tension. Now squeeze this shit out of my quads and my glutes at the top for another 20 seconds. That's one rep. And I just did one really intense rep where I really feel it. So rather, because this is the thing, when you work out with weights, and by the way, this is not a bad thing, this is a good thing, but when you work out with weights, how do you progress yourself?

You had weight. It's easy. I'm gonna add five pounds. I could do too many reps now. I'm gonna add another five pounds. And that's great. That's progressive resistance, and that produces great results. Well, with your body, you can't do that.

I'm sure you could ask your kids to sit in your back or maybe use a resistance band or something like that. But what you can do is just get creative with your technique, with your intention, with you know, what you can do is just get creative with your technique, with your intention, with your tension, with the squeeze, really connect to the exercise. And if you're, if you can do 50 body weight squats, no problem, see if you can make yourself to 20 but make them feel just as hard or harder. And I bet you can.

I bet you can totally do that. And you'll get phenomenal results. And then with circuits, here's the thing with circuits. I'm going can. I bet you can totally do that and you'll get phenomenal results. And then with circuits, here's the thing with circuits. I'm gonna comment on that. Don't let your form go out the window. I think when people do circuits, they tend to think that they're just gonna do as many as they possibly can as fast as they can.

And so form is not as important. Form is just as important. You'll get better results if you still have really, really good form, even though it's, you know, a no-rest, you know, form of that. Yeah, I would argue you get way more out of slowing your tempo down and really. For sure. Doing everything that you're mentioning because, you know, the alternative to that is what

you're going to get all these reps in, which is going to build up your cardiovascular endurance. But you're going to be reinforcing bad patterns. You're gonna take with you to apply to heavy weights once you get back into heavy lifting. And so this way, it actually promotes more of actual muscle recruitment and really solid intentional movement that you can really build and load a lot more effectively. Well, the single leg deadlift that I was talking with,

or the single leg toe touch that I was, and I was only doing 10 and 10 on each side. I mean, that I can make that really easy, or I can make that really hard. Exactly. You know, and because I don't, I'm not using any weight, I'm doing body weight, my desired outcome is that I make it challenging.

So, yes, like you're saying, slowing down, pausing at the bottom, and then squeezing at at the top and really trying to really focus on having perfect form all the way through the entire movement, slowing the tempo down. Oh my God, you can make single leg toe touches tough for the super challenge. The guy who can deadlift, crazy workout, four, five hundred pounds, you can make that kick his ass. If you really put emphasis on the form, the technique, the control, the squeezing. I mean, so there's a great time to do stuff like that.

Next question is from C. Cratsley 5. How much weight do you think is too much weight to put on when you're bulking? How do you know when to stop? Yeah, it's so literally true. This is a good, I mean, you know, back in the day, man, I would bulk and it really, only that matter to me was the scale, you know. In fact, I would even fool myself and weigh myself at the end of the day knowing that I had food in my system and all that stuff.

And so I could be as heavy as possible and never weighed myself during the day, you know, in the morning. And it was just all about the scale. And at one point, I woke up, I remember I did this long bulk and I got my body weight up to, I remember what was 230 something pounds. And I got my body fat tested and I saw that my, I had gained, I think it was 20 pounds,

but the majority of it was fat. I gained like a little bit of muscle and mostly fat and I was like, wait a minute, this was a waste of time. Now I gotta remove all this body fat and who knows if I'm gonna keep that few pounds of muscle, mostly fat. And I was like, wait a minute. This was a waste of time. Now I gotta remove all this body fat. And who knows if I'm gonna keep that few pounds of muscle that I gained. So this is a very, very good question. So I would say one of the best things you could do

is monitor your body fat percentage. If you're gaining weight and your body fat percentage is creeping up very slowly or not at all, I think you're doing a great job. If you start to see that your body fat percentage is what's going up when the scale goes up, that it's probably time to reverse. Now also consider this, okay, building muscle,

even in somebody who's genetically gifted and doing everything right, it's a slow process. Like if you're gaining a pound of lean body mass a week, you're crushing, like you are destroying it at one pound a week. That's four pounds a month. Most people I know that bulk gained more than four pounds in a month. They're more like 10 pounds in a month. And so maybe they gained three pounds of muscle, but they gained seven pounds of body fat.

I really like this question because like you saw, this has completely changed for me and I was in the camp of doing the winter bulks and putting 20, 30 pounds on and then later on finding out that it was all mostly body fat and then once I cut down on the body fat to get lean again, I ended up losing all three pounds of muscle that I built along the way. So my strategy now, and I really refine this when I was competing, because it was obviously the most important time ever in my life

for me to be good at this, I would actually not want the scale to move. So the way I would look at it is, I know if I am creating a new stimulus, so I'd be changing my programming up. So programming is very important in this. This is where it gets really important, right? I know if I am doing a new program

or I'm changing stimulus up, okay? I'm gonna send a new signal to the body to change, to grow, to adapt because it's new, okay? So that's the first strategy when I'm going into bulk is to change the routine up big time. So I'm changing the routine up, and I'm also, I already knew where kind of my calorie maintenance is I'm going to increase calories but I actually want to increase as little as I can to not not lose weight. So as long as I'm week over week not losing weight

I kind of want to stay about the same because what I know if I'm sending a new a new signal to the body a new adaptation right a different program I'm training differently. And I'm giving myself a surplus of calories. Change is happening. And in fact, if I stay really close to where about where my weight is, I'm hitting what I think is the sweetest spot to be, which is a nice beautiful exchange.

I probably lost about a half a pound or a quarter. It's probably more realistically like a tenth. I probably lost a tenth of body fat, you know, a tenth of a pound of body fat, and I built a tenth of a pound of muscle in that week. I've built, and that just keeps adding up, and then at the end of four to five weeks, I've exchanged, you know, I've lost about four or five

pounds of fat, but I've also added about four or five pounds of muscle, and my scale is about the same. When I started doing that, it made it a lot easier when I would decide to like really shred down or lean out because I wouldn't have to go very far. In fact, what would happen a lot is I'd actually get leaner. So my body fat percentage will be going down

while I'm bulking. That is possible. It is possible to see your body fat percentage go down while you're on a bulk If you are just adding enough calories to build muscle and you build mostly muscle and less body fat the body fat percentage will go down So I don't want to just stay you know the same or let my body fat percentage even go up a little bit I actually want to try and not let my body fat percentage go up at all and kind of see my my weight try and not let my body fat percentage go up at all and kind of see my weight hover on the same.

Now, why this is really hard for most people and most fitness professionals when people don't advocate for this and they say it's just easier to focus on bulking, bulg harder than cut, is because it's the mental fuck. It's very challenging if you tie weight gain or muscle gain to the scale

and you're getting on week over week, and you know you're training hard, and you're staying strict to your calories, and you get on that scale every week, and it says the same way to say last week, and then the same way to say two weeks ago, that can really mess with people's head. But it's no different than my fat loss client.

My fat loss client, I don't want to see a huge fluctuation on the scale either. I want to have this nice, even exchange. That's where I'm really trying to shoot for. It just takes more skill, a little bit more planning. Absolutely. You gotta know where things are at. Let's talk about the true skinny, hard gainer.

Let's talk about the person who really has a roaring metabolism, has difficulty putting on muscle, and seems to be eating a lot, but just isn't gaining any size. Well, number one, have a good workout program. If you're not sending the right muscle building signal, then it's gonna be very difficult to add muscle if not impossible. So at that point, make sure you have a really good workout. Now, if the workout's working well and you're getting stronger, add calories

and keep adding calories until you start to see your weight go up on the scale And I would say you probably don't want to add more than a pound of on the scale per week That's where I'd say stop now for the average person trying to bulk look if you're a guy I typically don't like like it for you to get above Maybe 17 18% body fat is about as high as you want your body fat to get if you're already 17 18% body fat And you think you want a bulk you probably need to cut first I don't think that cuz then what you gonna go above 20% that's when your health starts to decline

And you start to get the negative effects of you know eating too many calories for a woman You're probably looking you know You probably don't want a bulk if your body fat percentage is at 28% right? You probably want to start bulking when you're in the 20% or maybe below. And for a guy when you're around maybe 10%, or 11%, maybe when you want a bulk or leaner. So those are just some numbers to work with.

As far as calories are concerned, I would bump your calories. Usually for a man, I'll bump their calories about 300 to 500. And for a woman, I'll bump their calories about 300 to 500. And for a woman, it's typically around 150 to 250, and start there, above where you were eating before and kind of monitor and see what's going on. Next question is from Anthony Velos. Are reefy days beneficial to a cutting diet

if done properly? Oh, I like this question too. Studies prove it. Studies actually show that people who have diet breaks, they'll call them, actually burn more body fat and preserve more muscle. And this is when everything is controlled. So if they take groups of people and one group is always at a 500 calorie deficit, and the other group is at a higher deficit, but then in between the period of time on the diet,

they take a break and go back up to maintenance. So total calorie deficits are the same. The group that allowed themselves to go back up to maintenance, to actually burn more body fat and preserve more muscle. And this is an old school bodybuilding technique. Bodybuilders for decades have talked about how this helps them preserve muscle and get leaner,

rather than always dieting to actually give them self a break for a short period of time before they get back on the diet. So studies show this works and it definitely does work. Some drawbacks, the drawbacks I see with refeeds or cheat days is people treat it like a binge. And then then you start to develop bad relationships to food where I restrict restrict restrict and then oh here's my Refeed, you know four days and then they just eat like crazy and then they do that. So it's the perfect Refeed kind of look like. Because that is the propensity I see for people to really just like add in the junk food. Well, so I really like this question because I like the ones that we say depends and then we go into it because Who I'm talking to I'm gonna I that we say depends and then we go into it because

who I'm talking to, I'm going to say completely different things to. For example, rarely ever did I have to ever tell average Jane or Joe, they need a refeed day or schedule them. Like it was a struggle. There was automatic. Right. It was a struggle for me to get them to string two weeks consistently of like staying to the diet, right?

Staying at their 1800 calorie intake or whatever the hell that I had them on at that time, that was a challenge. So the refeed days naturally happened. You know, they, in fact, they happened more often than I would have liked as a trainer and probably slowed our progress down more often than not. So if I'm talking to the general population,

I'm very careful about sharing the science behind this because, and our good friend Lane has done a lot of really good information. Sal and I did a great YouTube on underlating your calories on this also. And yes, all the science supports that. Now, that's dangerous to say that to the general pop because then that just justifies their life.

Well, I ate really good for the last three days and today's my day where I kind of let go. And I eat good again for about two or three days and this is my day I let go. And they kind of just, they start to justify that but they're not really paying really close attention to the calorie intake. Now, if I'm talking to a competitor, right?

I'm talking to somebody who was weighing and measuring and tracking and they can tell me, you know, last week I averaged this many calories per day. They know that type of stuff. This is a great person to share this science with. Like, okay, listen, there's a lot of benefit for us to not just stay at this consistent 1800 calorie every day. In fact, what I'd like to do with you tomorrow is I'm going to feed you 2200 calories. And then the next day after that, I'm going to only feed you a thousand calories and to mess with it, but the average comes out to be the same at the end of the week. So that person, I see a lot of value of sharing this science with and teaching them how to do that.

And when you do a refeed, you don't need to go that much over maintenance. So, no, it's not a, it's not a free day, you know, where you just go whatever you want. You go into it and you bump your calories enough to what I like to do is put people below maintenance for five days or two weeks, and then I'll just bring them up to slightly above maintenance or maintenance. That's their refeed. It's not 500 calorie below maintenance. Oh, it's a refeed day, a thousand over maintenance. That's what people end up doing.

And by the way, I know this, through tracking this with clients, you'll see them be on a 500 calorie deficit Monday through Friday, so that's 2500 calorie deficit, meaning their body is having to tap into their own body fat for that additional 2500 calories that they didn't eat, right? Then Saturday and Sunday are 2,000 calories above maintenance on both days,

so they actually end the week gaining body fat. Well, this was me for most of my early 20s and that's why I couldn't figure out. Again, I thought it was because I wasn't taking steroids and all the guys on the magazines were. But the reality was this was kind of how I trained so hard, so consistently and dieted, so perfect Monday through Friday. And I wasn't like I was horrible on Saturday, but for sure, one of the two days, I would definitely cut loose

and I potentially might not work out on one of those days. But that was enough to cancel out all the perfect dieting and training that I was doing during the week. I mean, you've already, last question, we just talked about how slow the body works, how slow it builds muscle, how slow it burns body fat.

It takes a lot of a cat's body that's going to be a lot more difficult you've already we last question we just talked about how slow the body works how slow it builds muscle how slow it burns body fat It takes a lot of a Calorie surplus to build and consistency to build it takes a lot of a calorie deficit for a lot of consistency time to burn a lot of So it's a slow process and if you can over consume in one day or one weekend You easily could cancel out all that great work for five days of dieting. So you gotta be really careful on who you share this science

because it really is putting hairs, because again, what trumps all of this is consistency. The person who eats consistently good and stays sticks to their diet or their plan, for 30 days straight is gonna be better off than the person, you know, better off than the person who's guesstimating that. Oh, I think today's a good day to refeed,

and they don't know exactly precisely the calorie intake that they're going over. They're probably not gonna see as good of results. The person is just purely consistent. Next question is from Morgan Blake 33. Is it safe for pregnant women who are not exercising prior to becoming pregnant to begin a workout routine while pregnant? If so, then what type of program do you recommend?

Oh, yes, it is very safe for a pregnant woman to start training when she figures out she's pregnant. I had many clients like this. Actually, I would have oftentimes a woman would come in to inquire about personal training and the motivating factor, which you always find out. Anytime somebody asks about training, you always want to know why, why are you coming in here?

And they tell me, oh, me and my husband are trying for a baby, or I just got pregnant and I want to be healthy, and I want to be healthy for the baby, and all that stuff. So they would actually start working out. Now, the problem with starting your workout when you're pregnant or starting to work out when you're pregnant is if you start your workout

and then your goal is to hit like crazy physical accomplishments. Not the time to do that. The time what you should do when you start is just take care of yourself, take your time, slowly get stronger, slowly feel better, work on mobility, and just the normal precautions that I would take with the average person, it's just amplified with the pregnant woman.

That's all it is. I'm just more careful, and I'm progressing her slower. So if I know we're doing an exercise, and last week we did squats, you know, with 80 pounds on her back, and this week, I think she could go to 100 pounds on her back with good form. I'm gonna have her go up to 85. I'm gonna keep it very, very, I'm gonna progress her.

Very, very slow. But you can definitely progress while you're pregnant. I've had several clients who got great strength and fitness during their pregnancy. The best form of exercise while your pregnant is resistance training, hands down. It helps build muscle, great insurance policy when you can't move.

That muscle helps your metabolism burn more calories. It's great for giving you good insulin sensitivity and managing blood sugar, which can sometimes be an issue when you're pregnant. And it gives you the strength to endure labor, which can actually take a lot out of you. Now, this is map starter for me. I mean, now map starter isn't like specific to pregnant women,

but it's definitely specific to people that are just getting started, delifting weights. And so if you're pregnant, and so we take that into consideration when we wrote that program, we think about somebody who potentially could be very deconditioned and just getting into fitness, this is where they should start.

That category would also include somebody who wasn't working out before, just got pregnant and now wants to start working out, that would be a great place for you to start. And a lot of the exercises in there, they're challenging enough that you should see progression with your body, but they're not so challenging that it puts you at high risk. And that's the thing that you want to be cautious of when you're specific.

Especially if you haven't been, you know, in a consistent workout program before, it's just about learning these movements, mastering the movements, getting your body, you know, the correct amount of stimulus, not overdoing it, because again, this is not about like intensity and trying to like hit PRs or anything. You know, this is about really benefiting your body and it's overall sound strength and all your joints functioning properly, the way you need to function. So that way, you know, you can rebound and come back in terms of like, you know, improvement upon the body, you know, after the entire process.

Yeah, I remember when I, when a sales probably, maybe 19 as a trainer or I might even have been a band, I think I was a manager at this point. And we had our group exercise classes and we had, of course, trainers, right? And I had, there were two staff members that were pregnant at the same time. One taught the Taibo class, which is like cardio kickboxing,

and she also taught the spin cycling classes, which were just kind of new back in those days. So she did lots and lots of that kind of cardiovascular type training, and she was very healthy. She was fit and healthy. Then I had a, there was a trainer that her predominant form of exercise was resistance training. She liked to lift weights, she had that sculpted kind of feminine muscular body that comes with resistance training.

So both were very fit, similar age, and remember them going through their pregnancy and then afterwards, wow was that enlightening? The trainer who had done the resistance training, she bounced back much faster and much stronger, the cardio based employee that I had, she did well, don't get me wrong, but it took her much longer. And I remember her complaining about how stubborn her body was, you know, post pregnancy. Now this was something that I saw that was echoed throughout my entire career.

Every time I would see, you know, I would have clients or I'd say have people work for me who did a lot of resistance training. They bounce back so much faster and so much better from pregnancy than the people who relied on tons and tons of cardiovascular activity. So resistance training, your best form of exercise while you're pregnant, do it appropriately.

And I would say this, like if you're just getting started, map starter, great program. If you don't want to invest in a program, I would suggest resistance training to start with once a week, after a couple of weeks go to two days a week of resistance training,

and then stay active every single day. Make sure you do lots of walking and stuff every single day. I also think there's a lot of value for this person to look up like pelvic floor muscles. And you can just Google that. Oh, yeah. And exercises for pelvic floor.

So this was a big focus that with Katrina when she was pregnant for me. And you guys get those pelvic dumbbells? Have you ever seen that? No, we didn't have something. You don't have to say about it? No, I don't. It's like a weight. It's like a weight that, so like, kegile exercises, right?

How's it right in the pelvic floor? and they'll put it in their vagina and they'll hold it with their kegile muscles It actually is and it's a weight Wow, and so you buy the first one's very very light and you hold it and then you add resistance to it so that you can continue We tried that with ping pong balls. They did it right I'm sure But you know so the it actually is got study, this type of exercise got lots of studies to put on.

Well, even simple stuff like back, you know, the back presses and floor bridges and focus on that whole, you know, pelvic control that's so much value to that because that's what, those are all the muscles that you use to push with. And the stronger and more control you have of those when it comes time for delivery, the more likely that you can probably have

this thing naturally versus someone. And I think that's why some people that have a really hard time that like maybe went into it with the intention of having it natural. And then they're like, fuck this, give me the drugs. It's because what ends up happening is they don't have really good control there. It hurts like crazy, labor extends longer. Then you give them, it gives them the drugs, it numbs that even more, so it makes it even harder control, which is also why they, all the studies show how long it extends it

once you've taken any of the drugs, extends the labor even longer. So training that right now, talk about getting you really ready for delivery day, tons of value, and spending some time on that. But if you've ever seen a woman go through that process and you're there the whole time,

it is an arduous, physically exerting process. And there's a saying in boxing, which is that when you're exhausted, then you lose your heart. So, in boxing, heart is your willingness to fight, right? Just keep willing to fight. Well, if you've ever played a sport or ever trained yourself to the point where you're just done, you're spent, you're willing to fight and keep going as gone. You lost your heart. And so, if you're going through this process and you're going into it and you're not strong, you're not fit, it's gonna be very hard to make through

this very, very challenging, physically arduous process. But if you're strong and you're fit, I'm not saying it's still gonna be easy, but you're gonna have the strength, or you're more likely to have the strength to carry you through. What you can say is it would be easier if you had not, right? You may not say, I won't come out there and say it will be easy, but I will say that it will be easier than had you not done all those things, for sure.

But you can, look, I'll tell you what, pretty much anybody can start an exercise program as long as it's done appropriately. I don't care how old you are or how young you are or whatever. Now, the key term here is appropriate. So, if you're pregnant and you want to start working out, so long as it's an appropriate way to work out for your body, your fitness level and your certain in your situation, you are going to have tremendous benefit from it. If a workout program is applied inappropriately, that becomes a problem regardless of your condition

or who you are, then it becomes an issue. So do it right for you and your body, and you're gonna be perfectly fine. And with that, go to minepumpfree.com and download our guides and resources. They're all totally free. You can also find the three of us on Instagram. You can find Justin at Mind Pump Justin.

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

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