Mind Pump: Raw Fitness Truth - 1279: How to Activate Your Glutes During Lifts, the Correct Way to Add Plyometrics to Your Workouts, the Ideal Number of Sets Per Workout & More

Episode Date: April 25, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about squeezing the glutes at the top of deadlifts and squats, programming plyometrics in conjunction with resistance training, the necessity of keeping workouts under a certain length of time or number of sets, and current hobbies. Cigarettes and COVID. (4:31) Cannabis and cancer. (8:00) Mind Pump’s favorite concoctions with Organifi products & MORE. (10:20) Targeting protein to keep and build muscle. (14:30) How A.I. could influence the future of the modern-day salesperson, sales revenue & MORE. (20:11) Mind Pump are big Tik Tok guys. (23:53) Weird Science with Sal. (30:30) Revisiting Justin’s concept idea of a self-sustaining home. (31:29) Time on screens, developing social skills, the impact on human connection & MORE. (36:55) #Quah question #1 – I feel like I get so much conflicting information on the glute squeeze at the top of deadlifts and squats. Some say it’s good to ensure you are activating or utilizing your glutes in lifts and others say it’s bad for your spine. What are your thoughts? (44:34) #Quah question #2 – How would you recommend the programming of plyometrics in conjunction with resistance training? (49:23) #Quah question #3 – Do you think it’s necessary to keep workouts under a certain length of time or number of sets? Some trainers say workouts should last no more than an hour or that you should do no more than 12-15 sets per workout. Does it really matter? Or is the total weekly volume per muscle group the most important thing to consider? (56:46) #Quah question #4 – What are your top two current hobbies? (1:01:58) 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** Study: Nicotine May Lower Risk of Catching Coronavirus Does marijuana cause lung cancer? Doctors call for more research Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Visit Magic Spoon for an exclusive offer for Mind Pump listeners! Mind Pump #1072: What You Need to Know About Protein for Muscle Building & Fat Loss Mind Pump #1220: The 4 Best Sources of Protein TikTok hit with record fine for collecting data on children Steam security issue exposes users' personal information There Are Thousands of Tardigrades on the Moon. Now What? Apple TV’s New Series “Home” Is a Must-Watch for Design Lovers Time on screens has little impact on kids' social skills, study suggests 3 Best Secrets - How To Make Your Butt Grow (AVOID MISTAKES!) | MIND PUMP Dunphy Squat- Improve Your Squat with this Secret Exercise – Mind Pump TV Mind Pump #1180: Joe DeFranco on What Makes a Good Trainer, the Importance of a Structured Warm-Up, the Role of Genetics and MORE Babies | Netflix Mind Pump Free Resources People Mentioned Joe DeFranco (@defrancosgym)  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 world's top fitness health and entertainment podcast. You're going to the universe. Okay, so in this episode we answer fitness and health questions. We also do an intro where we talk about current events, studies, articles that we've read.

Sometimes we mention our sponsors. So I'm gonna give you the breakdown of what went down in this entire episode of Mind Pump. We open up by talking about cigarettes and COVID. Believe it or not, there's this weird, there's this weird single study that shows that maybe nicotine has a protective effect against COVID. No, we don't recommend you go smoke,

but we did find this article kind of interesting. Then we talked about cannabis and cancer. Marijuana contains compounds called cannabinoids, and they have an interesting effect on cancer. So we talk about that in that part of the episode. Then we talk about how energized we were because we had the pure, neutropic from organify.

Now, organify makes all natural organic supplements. So they have a vegan protein powder. They have a green juice that's freeze-dried, super vegetables in a powder that tastes amazing. So you get all those nutrients. They have something called pure, which is one of our favorites. We actually drink it before we podcast, that gives you a little bit of an energy brain boost.

Anyhow, if you want to check out their products, make sure you use the Mind Pump discount for 20% off. Go to organifi.com, that's ORGA, N-I-F-I.com, forward slash Mind Pump, use the code Mind Pump for 20% off. Then we talked about protein and muscle. I talked about how in the future, they're gonna have sales machines that are just gonna sell you anything and everything

because they'll be so good. Sal, sal, sal, sal. Then we talked about how TikTok got a fine for taking children's information and also how if you're over 25 and posting on TikTok, can we stop? Yeah, you need to stop doing that. Then we talked about reenacting old family pictures.

I talked about the leak from the steam of steam that has all those games like CSGO. They lost a lot of great information, maybe get hacked. We talked about water bears on the moon. Uh-oh. They're back. And then we, oh, and then I mentioned a screen time study that shows that kids who use their iPads

and their screen devices might not actually be suffering from social detriments like we maybe have thought. I call them the larky. Then we got into the questions. The first question, this person says, look, is it good to squeeze the glutes at the top of a deadlift in squat? Some people say it's a good way to get the glutes to fire. Others get the squeeze.

Others. Other people say it's bad for your spine. What are your thoughts? Next question, this person wants to know how to program plyometrics into their workout. So plyometrics are where you do explosive movements like jumping on a box, for example, how do you put that in your workout,

what are the benefits? The next question, this person wants to know if it's necessary to keep workouts under a certain amount of time, like under an hour, hour and a half. And also, what about the total volume? How many sets should you do per body part per week? And then the final question, this person just wants to know what our top two hobbies are. So we all talk about our, you know, productive hobbies, like the ones that Adam and I have, and the ones that are unproductive, like Justin. Then we thought, the only one that's really having fun

in the group, right? Also, by the way, maps prime and prime pro are both 50% off. So both these programs require no exercise equipment, whatsoever. And they're both mobility and correctional exercise based. So maps prime teaches you how to individualize your warm-up or priming session before your normal

workouts. Now this is important because if you move a particular way, how you prime is going to make your workout either effective or less effective, okay? So Prime does that for you. Now Prime Pro takes you through correctional exercises for your entire body, whether it's your ankles or your hips or your shoulders or your spine. You go in the program, identify the areas you need to work on, follow the program, gain

new mobility, new ranges of motion and better connection so that you build more muscle and you burn more body fat. Here's how you get the 50% off, go to mapsfitinistproducts.com and use the code prime50, that's P-R-I-M-E-5-0 on no space for the discount. You read an article off-air. I did. You did. You read it off-air and I actually, he reads. Yeah, you know, I tune you out so often

that I don't realize sometimes when you say something I wanted to hear until afterwards. And I forgot to ask you. Appreciate your honesty. Yeah. Yeah. You said something about you read some article and you're like, I heard you go, it's bullshit, that can't be true.

And then I don't know if you finished it and then found out that it wasn't or that it confirmed that it was. It truly gave Adam Blueball. It was that nicotine with COVID. Yeah. Oh, mentioning that. Can't we want to pull that up? Oh yeah, I don't want to. Yeah. Oh, you're mentioning that. Oh, we want to pull that up.

Oh, yeah. I don't want to promote that. Well, I'm not saying, I just wanted to hear, I actually want to hear your... I'm getting excited. I'm not getting excited. There you are, dude. I'm gonna pick up smoking cigarettes.

Is somebody saying nicotine? Like awesome. I could totally justify smoking cigarettes now. It's not what they say about weak. Oh, I know. Did you see, I ruffled some feathers with my, my, I knew I was going to To because you posted yourself with a yeah joint. It wasn't a real joint. Yes, it wouldn't just keep

Regino in there. Did you like my comment underneath? Yeah, this looks I was great because that's exactly what the you know The handful of people that I'm a offended and I thought that was pretty fun Here's the article. And this is in no way confirmed. This is just, you know, it was a small study. And it's in futurism website. So futurism.com and it says study nicotine, which is different than cigarettes,

although cigarettes contain nicotine. Nicotine may lower the risk of catching coronavirus. And it said, according to a major Paris hospital study, the Guardian reports tobacco could be preventing smokers from catching COVID-19. It says, our cross-sectional study strongly suggests that those who smoke every day, it's so crazy to read this. Those who smoke every day are much less likely to develop a symptomatic or severe infection with SARS-CoV-2, which is the disease that causes COVID or whatever, compared with the general population.

So, and then they said, of course, that they did state the obvious smoking is often fatal and almost certainly outweighs the negative effects of COVID-19 itself. So, according to the study, they found that out of 350 hospitalized COVID-19 patients at a Paris hospital with a median age of 65 only 4.4% were smokers in 130 patients who were all allowed home with less serious symptoms the meeting the median age was 44 and only 5.3% smoked by comparing these numbers to the number of people Who smoke in the general population? 3% smoke by comparing these numbers to the number of people who smoke in the general population About 40% of four people between the ages of 44 53 and 9 to 11% for people 65 75

They found that far fewer smokers seem to have been infected or at least Experience serious symptoms as a result of being infected that result in hospitalization. You want to know my theories? Mm-hmm. I'm curious. Yeah Okay, so when you smoke cigarettes, you fucking stink. So nobody wants to be around you. Yeah. So it's automatic. That is a good, automatic social isolation. That is a sound theory.

That is a good, yeah. You go outside and you know. It does kind of debunk the original theory we had, though, about why China had so many deaths early on and we said, well, that's totally true. Yeah, it'll be because their population obviously is a lot more than syrup than US. I would not rely on that one observation. It doesn't make, I mean, across the board, smoking has detrimental effects with any disease.

That leads me to another question that I have in regards to smoking and tying into the Instagram post that I did with smoking marijuana. Now, haven't they concluded now and correct me if I'm wrong that the adverse effects or negative effects from smoking marijuana are basically negated because of the positive effects that you get from the cannabis. Okay, you have to put it differently.

Yeah, because there's a lot of effects that you get from smoking marijuana. But what you're talking about is the cancer effects. Yes. Okay, so they've done lots of studies on marijuana smoking and lung cancer and they find that there is, many of these studies show that there's lung cancer and they find that there is many of these studies show that there's no increased risk or the increased risk is so small that they say it's statistically insignificant and they think the reason because for all intents and purposes marijuana smoke should cause lung cancer. It's full of carcinogens. You're

inhaling burnt plant matter and so the reason for, the explanation is that the pro-cancer effects of the carcinogens are negated by the anti-cancer effects of the cannabinoids that are found in... So it's kind of a wash. So it's a wash. But it still reduces lung performance, it still increases risk of lung infection, and then of course there's all the other potential negative side effects that they found. But in terms of lung cancer, there was a big study done in 1972 or four. And the government, this was funded by the government.

And the government's goal was to show a clear link between marijuana. Okay, this is what lung cancer. I'm glad you're going this way. Yeah, and they wanted to. They wanted to show a clear link and they didn't. They couldn't in fact, in their study, they saw a small protective effect, and they shut down the study and never really publicized it, but you can look it up and see it for yourself. So that's the interesting thing.

But that doesn't mean there aren't negative side effects of smoking marijuana. But in terms of lung cancer, no, probably doesn't. In fact, they find that people who smoke marijuana and cigarettes have lower rates of lung cancer than people who just smoke cigarettes because of the protective effect. Yeah, it's really interesting. It's really interesting. Welcome to Mind Pump, we're a health partner. Talk about cigarettes.

I just eat my cannabis. I mean, do you offset it with your healthy stuff? I saw you drinking your pier, so I told you that's what I was. Are you guys feeling energized for me? Yeah, no, I mean, I love it. It's usually about 15 minutes for me. And then you feel like taking a little bit. It's not that fast for me.

You, really? It's true. You don't feel things as good as you think. But I feel like it makes things a little differently. He does. And it makes me smarter than Justin Timing. I always say that. Finally.

Maybe. You need an aid to help you. It's a more room. My one. It's like a guy who bench presses 600 pounds. You don't even go up five pounds. It's for an adventure, dude. I totally beating you now.

Yeah. Good job. It's cheating. It's so effective. I love mixing it with the green juice. That's what I do with the answer. Did you speak of the green juice? Did you see, was it Marlin? Who was it on our forum that posted the, I gotta try this. I do with the juice. Speaking of green juice, did you see, was it Marlin?

Who was it on our forum that posted the, I gotta try this, I haven't tried it. The vanilla protein powder with the green juice mixed in it, he says it's supposed to create this like minty, vanilla minty ice creamy type of flavor. It's interesting. That sounds really good. Yeah, no, I gotta try that. So I'm gonna try the vanilla pow,

protein powder, mix the green juice in it, it's supposed to be bomb. And it sounds well, and I know, because you know the green juice has that really good minty flavor. Yeah, no, they mastered that. And they make your taste as amazing. Yeah, and they make, and Legion does a vanilla ice cream, right? So you could do like a kind of vanilla ice cream flavor with that mint, it probably tastes like mint juice.

You do the most recipes with supplements. You've used protein powder quite a bit. Oh, I do. Yeah, yeah, yeah. You had the protein peanut butter balls, which I'm sure you're still getting DMs. People still want you to post it. I know.

If you're listening right here, and listening right now, and you've DMing it, I intentionally do not respond to you because you missed your window. Yes, here's the thing we don't do. We don't do like, you know, the thing with like influencers, they're like constantly like, turn on your notifications, make sure you chicken everything that I'm doing. And so we don't push that agenda all the time

because I just would hope that we do a good job of adding so much value that you just turn your notifications on, but I feel like I need to be like one of them in fluids, is be like, motherfucker, turn your notifications on. Okay, everybody, I'm doing it right now. Yeah, if you want to catch, and I've posted it three times, that's it, it's done, I'm not doing it anymore, I'm doing it right now. Yeah, if you want to catch will we and I've because I've posted it three times That's it. It's done. I'm not doing it no more I'm not posting if you haven't listen to me say it on the podcast at least two or three times Cod it when I put it in my story two or three times you should probably be following a little bit closer

Called you snooze you stop following stop following all the other Instagram influencers and drop them Be distracted by all the booties. Yeah, stop following all stupid ones like precision nutrition We're gonna get a call. What was that jab about? Oh, that was because they sent out an email and they posted on their Instagram about trigger workouts. I'm like, whoa, where'd you come up with that, turb? Well, you know what, though, it's you,

if you go to Google and put trigger session, trigger workout, anything like that. We own the whole first page because we've been doing it forever. Yeah, so I know. I'm just, I think it was a nod. I'm having a fun. It was a nice nod to us. No, it wasn't.

Didn't give us credit. But like, we invented this new set. Was that quote, though, you were looking at the flattery thing, you know, that's it's someone who's copying you. It's like, since Sirius formed a flattery. Right. Invitations. Anyway, dude, you and I take supplements so different, bro.

So different. You're making like, puttings and supplements so different, bro. So different. You are you're making like Puttings and balls and bars and cakes. I do I make it in water. Yeah, or nothing I put the powder my mouth and then try to gargle That's actually how Justin does it. I at least put in water just in just he just keysters it He's to's it. I mean, it's more effective I you know I Instant they they've done a good job,

and I know I've always been, I've been the, what, the taste snob right, out of the three of us, in terms of that stuff. Yeah. But I mean, if you find a recipe like that, like I do, I do, you know, the pancake one that I've done. That's the one I've done.

Yeah, I do a pancake one with organifi. There's a green juice one, then there's a protein powder one that I do, then I do protein waffles, I do the peanut butter balls, I, what else do I use, like a protein powder one that I do, then I do protein waffles, I do the peanut butter balls. I, what else do I use? Like a mix is like that. I've made, I shouldn't say, I take the credit.

Katrina is actually the one who does all this. She makes these homemade apple protein, like squares, they're like protein bars. Yeah, and they're like 20 grams of protein and they like a breakfast dessert and all natural. Like, there's a lot of cool ways you can get creative. And for me, I've always struggled still to this day. I mean, I'm going through this right now.

Part of why I lose muscle so fast is I know that my protein intake dramatically drops when I'm not paying attention. If you don't chase it, you don't like, you don't really go for it. If I don't actively make a point to track and get like go above and beyond to get protein intake, I tend to hit on the lower end of what I should be getting on the way or miss it completely.

Like it's not hard for me to have a day where like I mentioned the other day, I fasted in the morning and then I have a giant, you know, chicken rice bowl thing that probably has a pound of chicken in it, which is a lot, that's a lot in one sitting, but do a pound of chicken is still not over a hundred grams of protein.

So it's still under, and then maybe I have, I brought up, I had the magic spoon cereal and I, okay, well, there's another 40, so I'm still at like 120, you know? So real easily, and that's like really going after it. Heaven forbid, I have a pizza day or I enjoy something off the menu and I don't go after a big heavy meal.

A lot of people don't realize that and let's say really track and dial it in to see, like they're not getting as much protein as they're doing. See, that's my opinion. And that was, members sound nice to kind of go back and forth on this early mind pump days. And my, my thoughts on this are, I think most people have no idea. And they think they eat a lot of meat, or they think they eat a lot of protein, but they've

never even tracked or consistently tracked. And I've done that so much that I know my behaviors and it's definitely what it's actually one of the my favorite tips To like start somebody off like okay before we get into weighing and measuring and even tracking like all I want you to do is Target protein first make a conscious ever effort to every meal try and get like it Make sure it has about 30 grams or so of protein it and it's amazing how much that shifts people's eating habits because we're such a carb-heavy, you know? Well, I mean, ideal protein for muscle building and then indirectly for fat loss is high. It just is.

Now, you can eat less than that and still be okay, be totally fine. But if you want to eat the amount of protein that speeds up your progress, at least maximizes your progress, then it's relatively high. It's about 0.6 to 1 gram per pound of body weight. So if you're a 200 pound guy, that's anywhere between 120 grams to 200 grams

approaching a day, that's a decent amount, 130 pound girl, even, is gonna have 70 grams to 130 grams of protein a day. That's a decent amount of protein. It's a decent amount, a hundred thirty pound girl, even is gonna have 70 grams to 130 grams of protein a day. That's a decent amount of protein. It's a lot. Now for me, I found that I can maintain muscle pretty well, even if I let my protein drop. So if I'm trying to build, then I definitely push

towards two hundred grams of protein. So, and this is why I liked, it's been a long time since we talked about this, it's kind of a, we obviously weren't planning to go this direction, but I think it's a good conversation because there's for sure a a a a a genetic role in this because I've trained clients on both sides of the spectrum Mm-hmm, and some people are like you some people they could fast for two or three days and they can be low protein or just kind of moderate levels And they as long as everything else is in line. They're training good, they tend to hang on to pro, their muscle pretty well. I have this, my, it's for sure,

it's the minute I am low calorie or missing protein. I should run her. Yeah, right away, I like muscle falls off. As, and they tried to explain this with the somatotypes and I think that was like sort of the motivation behind that because they noticed this. I mean, there are different people that respond to protein and can utilize it more efficiently.

Well, studies will show, and this is actually pretty clear. Now, this has nothing to do with nutrition, but I think it might be a little bit connected, that the workouts that you need to do to build muscle are much different in terms of you need more volume, more intensity, needs to be programmed more effectively, then the workouts you need to keep muscle. Keeping muscle is a lot easier than building it. They've shown this time and time again.

And this is good news for a lot of people who are like, oh my gosh, I don't have access to heavy weights, I'm stuck at home or whatever. Keeping muscle is not nearly as hard as gaining. And the longer you've had muscle, the less you have to do to keep it. So if you've been certain muscularity and certain amount of strength for, let's say, 10 years, then you can get away with less intensity and less workouts for a while and not lose a significant amount of muscle. Now I have to imagine besides the individual variances that there are, that that's true

with nutrition. I know it is with me. Like, I could eat, you know, I could eat under 100 grams of protein a day and I'm not gonna really lose. If as long as I have my workouts are consistent, I'll just maintain. But if I wanna build, I have to probably double that amount. Well, you also said something to me a year ago

when we used to argue back and forth about this and you said something that I actually never really thought about and I think you're right. Like, even though I'm at a disadvantage that I don't hold on to muscle very well and as soon as I kind of fall off, I just kind of will come up. I do think I have a pretty good advantage of once I do bump it. Like if I bump my progenetic... It's a big risk.

Real quick. Yeah. If I just, am I endiled with my protein intake for three weeks in a row and I'm training well, I mean, my body does respond. Response dramatically enough to where people are like, what's he doing right now? And it's like really what I'm doing is just, I'm being good on my, I'm making sure

I'm hitting my protein intake and my training's on. And I do put it back on pretty quick. But I'm gonna keep in muscle and fat. Yeah, I got, I'm pretty efficient. He's a story, that's a somatotype of Justin. Yeah, he's a story. Yeah. The ultimate story.

Did you had my mind spinning the other day, Justin, what we were on, you know, for the audience, we were on a group text thread or whatever, and we're joking with each other. And he said something like, oh, you know, you're a sales machine or something like that. Oh, yeah. And it had me thinking of, and I don't know why

I was thinking of this. I had me thinking of like sales machines. Yeah. Oh, yeah. And it had me thinking of, and I don't know why I was thinking of this, I had me thinking of like, sales machines. Yeah, yeah, yeah. It had me thinking of like, the, you know, AI in the future. And, you know, when you're a really good, you know, sales person or communicator,

you can read a person's body language, you know how to change your tone and inflection to try and, you know, maybe have the person understand what you're saying. You know, you had to listen properly. Try and near their energy. Yeah, there's all these different, and a lot of it comes from,

and I could list the things that you need to pay attention to, but really, besides paying attention to those things, it's practice, it's practice and practice and experience, and it becomes very natural at how you present things and how you can talk about things. Well, let's think about like AI. Like they're gonna make machines that are going to read the size of your pupils.

They're gonna be able to take your pulse from far away. They'll know if what they're saying is working, they'll be standing you real time. Yeah, breathing went up by 0.2%. This is a good point. I'm gonna keep going here. Oh, go drop back down. This person doesn't feel like they're being listened to.

I'm gonna change my approach. Like we're gonna be screwed. You're gonna go look at something, you're gonna come out buying everything because there's gonna be a better salesman out there than you sell. I think that's why. No, not possible.

Never. That's why I think we like movies like what, X Machina or whatever. I mean, that's what she did in that movie, right? She was, you know, she knows his heart rate, she can read his heart rate elevating. It's completely manipulative. Yeah, and then based off of that, okay, well this is what. Maybe that's what they'll do. Maybe the future sales machines will be just like,

let's make you fall in love with them. It's the sex robot. It's all the different. 100%. It's the oldest thing in the book. Come home, you know, your wife's like, why did you buy four long morsels? What the fuck? It's just a taboo with us now, but you know, machines don't have that kind of morale. I think that's going to be so crazy. Well, it's so interesting. I, you know, this is also that goes along that debate of, do you, are you guys anti, like what, you know, the- Doesn't matter what you change it.

The Google's in the Facebook's and what they're doing with the algorithms and figuring out your buying patterns and advertising to your time. I don't, I don't seem to mind it as much as some people do. Like, some people do. Like some people get really irritated by that and feel very, but as a consumer, I like being fed the stuff that I want to buy and not seeing a bunch of shit, I don't want to buy. That's more annoying to me. Well, the differentiating factor is like if we're going to compare to what they're doing in China in terms of like having the state

kind of run everybody scoring system and all that versus here, having all the different corporations have their own way of tracking people and giving them incentives and whatnot. I'm totally cool with that because you can always opt out. Yeah. They're not gonna like mandate you. Well, I don't see it very different than what we're building.

I mean, we're building something very similar. When you look at what we're doing on the back end with HubSpot, and to me, it's, we come from a place of value add. And because of that, hopefully it ends up resulting in generating a more revenue, which is, you know, we are, you know, putting in place systems and to be able to understand the leads. So right now, we have, you know, thousands of leads that come in and those leads get a bunch of value from us, but those thousand leads, we don't really know much about them. And the more we can learn about what blogs are reading of ours, what programs they follow,

what YouTube, what they watch, we start to learn behaviors of, oh, this is probably somebody in this age that wants these goals. And then we get better at giving them the information they want to read. That's just good business. Yeah, I have no problem with any of that. As long as it's not in the hands of someone that can throw you in jail or pass laws, I have no problem with.

And speaking of which, TikTok got lost, had got fined a lot of money. What? So TikTok was found to be mining personal information from their users that were under the age of 13. Is this a Chinese company? I don't know. I had heard that government employees and people were banned from using TikTok.

I have no idea. That would be very interesting. No idea. No, they got fined because they had to pay $5.7 million to settle allegations that it was illegally collecting personal information from children under the age of 13, such as names, email addresses, and their location. Now that really pisses me off. Okay, I find you're an adult, whatever,

but when you're a child and they're mining that kind of information, I mean, that's obviously dangerous, especially your location and your email children, you know, they can be easily manipulated. I don't like that. Yeah, speaking of TikTok, I guess one of the popular things right now, which is something you've seen in social media for a while

is people like re-enacting some of their family, old family portrait, like photos and stuff. Oh, I saw that. Yeah, so good. Who posted that? So funny. I forget who posted it, but somebody posted it in like,

it's this whole thing where it was like a long video of everybody kind of like, like they get like their dad like holding them again over their shoulder. I really like that one. Yeah. And it's great. It's funny because I was thinking about that and I had thought about some old pictures that would be like a horrible idea to reenact.

I don't know if you guys have any of these or not. Like in the bathtub with the sister. Did you, did you, did your parents do that? Like my, my parents thought it was like to hilarious and great, uh, yeah, to put me in baths with my brother and then like our neighbors, like daughter and, you know, like, oh my god, dude, there's so many of these like totally, uh, exposing 100% though if you reenacted that, that would go viral. Yeah. There's one of of these like totally exposing 100% though if you reenacted that, that would go viral. Yeah. There's one of my brother and cowboy boots

going up the steps butt naked, you know, bro, you gotta do that. Yeah, yeah. I love those. There was one that showed a whole bunch of them and then the last scene was really, did you see the last scene on the one where the girl was like with her dad and then it switched

and it showed her dad and it passed away. So she had the, you know, the ashes and she like throws in the air and like, fuck, they're so sad. Oh, I didn't see that one. I thought it was, earlier it is right there. I think that hands down so far because I'm not a big TikTok fan, by the way. Oh, no, I'm not a fan. I'm not a fan.

So, it is. And I, and I hate it. I refused to, to buy it into it. But I do like, I thought that that was cool. If you're over 25 and you're making it, that buy it into it. But I do like, I thought that was cool. If you're over 25 and you're making it, that's a good one. That one right there with the guys.

Do you remember when I did this two years ago? When I did it with my cousin? This, yeah, I did. I remember, yeah, go back on my Instagram like two years ago, there's a picture of my cousin kissing me on the cheek. And it's like, it's 20 years later. Yeah. She's, and we reenacted the same exact picture

of her. Well, I'm gonna find a more PG one to do, but yeah, I have a bunch of real compromising ones. Oh, gosh. Anyway, so there was a big leak, a big breach of security at the, you guys from it was steam in all the games that they have like CSGO and all that stuff.

No, no, no, what's that? So these are games, it's like my son plays these games, and they're played by hundreds of millions of kids and people all over the world. I mean, I've heard of it, but I'm not real-versed. There was a huge breach of security where hackers were able to get in

and basically get access to people's tons of people's personal information. And in the gaming world, this is a very, very big deal. So you got your kids on play Steam games or whatever? Well, no, I mean, there are row blocks and Minecraft and all that kind of stuff. So I mean, they're very much in, I'm like, I hate row blocks

because then it gets them on the iPads, which I've had such a hard time because I tried not to add iPads because that's just another screen now. I gotta compete with. Now with row blocks, can't they talk to other players in the game? So I told my daughter not to play any more. I think you can turn that feature off.

You can? Yeah, which I've done. Because I get worried because they play in these networks, right? And then some random stranger comes up. She goes in there. Exactly. It attracts tons of these predators, dude. Yeah.

I know, I sound like a paranoid parent. I'm always thinking about that. Like every day. No. Where are they at? Where are you hiding? No, what I was gonna say about TikTok though is like if you're over 25 and you're posting your TikTok videos

all of the place, like don't do that. It's so embarrassing. You know what I mean? I'm embarrassed for you. Yeah, I'm singing on the thing. I think they're 40. The thing. Yeah, I don't want rolling butter to I mean, they're 40. The thing. Yeah, I don't want to roll anybody to the bus,

but there's some professionals out there that are using TikTok, like some old people. I'm like, please stop. Okay, this is like a public service announcement. You know, if you got like a valid practice, I think the ones where the parents are like, you guys and guys that are our age that are fathers of kids that are two, you know, they have two or three kids and the mom and they all kind of do

like the dance together. I think that's cute. That's different. Right. Getting involved with the family. If it's on the kids, yeah, exactly. Yeah. I'm at the 38 year old.

That's like on camera by themselves. Or the 50 year old. Yeah, like that. That's like a lawyer. Yeah. But I'm doing those dance. Have you, have you embarrassed? 15 year old. Yeah, like that's like a lawyer. And like, yay, big a deal. I'm doing those nails. Have you, have you embarrassed?

Well, why it's funny is because they're like every kid who's like hardcore into TikTok is looking at it and rolling their eyes, they're like, they're using it wrong. Yeah, it's not. No, they're in there thinking they're gonna get clients. But, that's a 12 year olds, right? Like, that's all I, well, you know why?

Cause Gary V said it. That's what happens. Gary V tells everybody to jump on a platform. They all jump on it. Wherever he's doing, he wants everybody to do. Yeah, because he's invested in it. Yeah, exactly. It's like, yeah, get on TikTok.

Have you found anything that embarrasses the shit at your kids yet, Justin? Or do you just do it just to fuck with him? The only thing was, I would go around it like when they would start playing a game and I would be like oh my god you shouldn't do it that way you snubes and then I just walk out of the room you know because like I would just shame them and and call them dudes and they would get so pissed. So I'll do the what's that one game all the kids I can't remember the name of anyway there's dances

there's players on the right yeah so I'll oh I'll talk. Oh, you do those dances. Oh my God. I would do some of those. My daughter, if she could like, just disappear when I do that, she would. Because I'll, or I'll dab, I'll do this thing like this. Yeah. And she'll be like, no. I did that around their friends when we were at Little League

one time, because he kept like not paying attention. And so I was like, oh, Ethan, did you want to show them the dance? And I was like, yeah. Throwing my stupid arms around and like shaking like they do. Yeah, he got really pissed. I got some science news that you'll be interested in at them. Let's hear it.

So remember the, a long time ago, I talked about the, the explorer, the space explorer, whatever, the spaceship that crashed on Mars. Oh, the space bears. Yeah. Yeah. They dumped a bunch of tardigrades, I think they're called. Yeah, yeah, yeah.

Which they called water bears. So apparently there was another one that crashed on the moon and they spilled a bunch of tardigrades or water bears on the moon. No, really? Yeah, dude. Another one. So these are, so the reason why this is crazy.

The reason why this is crazy and why they're in space in the first place is these little creatures survive anything. They can live in space, you can bear it, you can put them in ice, you can wear it, and they just live anywhere, so they're shooting them up into space. And now we're crashing them on different planets. Like what's gonna happen?

And then we're really gonna grow up to be. Yeah, like there's gonna be like stages of evolution of these like little tardigrades. Bears on the moon. You know what I wanted to bring up was and I don't think Sal is jumped on the bandwagon yet Justin got sold me on it last show, which he did a terrible job. I Was like talking to the worst at selling stone walls Every once in a while I'll like So it was it was like hippie stuff

You know you guys weren't buying in the excitement. You sold it bad. It's just the greenhouse. I did sell bad, but you know what? Like it was my face. How do you sell a greenhouse? No, it was my fault because I said there's a lot of spines.

I watched it. K first of all, cool story. Let me sell it better for you. Okay, fine. For Apple, Apple did it and it's one of Apple's new streaming shows and they do a hell of a job. I like a lot of the shows that Apple puts out. They don't put out a lot and when they do,

it's normally really good content. So it's already shot really well and produced well. And then the idea of like these really cool concepts that people are the way they created these homes. And I thought it was just one show. I didn't realize that it was a whole series. Yeah. And you were just talking about one episode, which was epic by the way they created these homes. And I thought it was just one show. I didn't realize that it was a whole series. Yeah. And you were just talking about one episode,

which was epic, by the way. Like, I so wanna go experience a house like this because I believe that you probably feel it when you walk in and so cool. Yeah, it's interesting. It's hard to describe. I guess it's just hard to articulate like what nature, like incorporating that

more into your house, what that does for you and how, you know, that makes you feel internally. Like, there's something about like adding more life in the mix and having a less sterile kind of environment around you, it really changes. Well, not only that, so this guy checked this out, so you would like this, you totally would.

So, it didn't start off that he was gonna build a greenhouse house. It't start off that he was gonna build a greenhouse house. It actually started off that he wanted to build a house from scratch with the resources that are around him. Like from the, cut down the trees, mill the logs and make like a log cabin house. Him and his father started this project like 12 years ago and he builds this badass custom log home

from the trees that are around him. And he didn't finish it. Yeah, and he didn't finish it. And one of the things that it took such a long, because he handcrafted everything. It was like meticulous, it was beautiful. And he's not a craftsman. Like he has, I forget what his job was.

He's like an engineer. He's like an engineer or something else. And his thought process is, listen, if somebody else can do this, I'm confident I can learn to do it. Yeah. And so he sets out this journey to start building this thing. And what slows it up is that, you know,

whether permits him to do it. So he decides to build a greenhouse around it to protect him while he builds in it. And then he ends up creating this whole ecosystem that allows him to have this Mediterranean environment in Canada, like here around. He agrees constantly. But there's plants in his house.

Not in his house. It's in the green on the outside. On the outside. So it's literally just like he's creating this beautiful Mediterranean, like, it's like having two natures. So you got one that's like surrounding your house and then you walk back out. And it's like, it's like having two natures. So you got one that's like surrounding your house and then you walk back out and it's-

So is it like this? Is it like house? And then in between the house and the greenhouse is the nature, that's the climate that you created. Yes, he built, it's got like a moat. It's around, it's almost like biodome. It surrounds the house. Oh, that makes sense.

And then he has all the vines and everything else, like all the grapes and stuff that he could go out in his garden, so it keeps like all the life vibrant in there. And his basement is a complete filtration system. So he lives off of all his sewage, goes right back to the plants. Goes right into the plants and feeds all the plants. Wow, that's interesting.

Oh, it's super interesting. I keep thinking there was a lot of spiders though, you know what I mean? Just hell of spiders and bugs. I don't think there's a lot of bugs in there. I mean, there's a few, I'm sure, but more than necessary. More. More. So I don't know.

I can't get around that part. Are you scared? Well, you get a little, when you said that, that almost maybe not what I was like, yeah, so I'm right. See? I don't want to just spiders. There was spiders. They were spiders.

If you keep going, there's this house in Austin too. That's really amazing like that where they built it all. So it was like the top of it was all the different like prairie grass and everything. And then it splits in the middle. And it's really high ceilings and everything. It gives you this amazing view. And yeah, if you just get into it,

it's more of like a design architecture. Like they really get into a lot of the decision-making process of like how they create these things. Oh, it's cool. No, it's cool. What they're called there? Homes, homes on Apple TV. I said house last time, that's another problem.

That's another bad way of selling it. It's like naming it wrong. I spit like an hour on it. That's another good show. Yeah, the house, you know, solves, you know, the medical issues. There's another one where a guy takes a 300 square foot apartment and I think China, was it China or Japan? I can't, I don't remember where it was at.

Korea, no, the Hong Kong. Hong Kong, you're right. So 300, 300, 300, yeah, one of those, right? So 300 square feet, that's the name of it. There's Asians. That's what we know so well. We suck at that. 300 square feet, but he takes a 300 square feet. That's how you know. That's how we know. He's three hundred square feet, but he takes a 300 square foot room that he turns into 20 different rooms. So the walls all move and change and it's always like the full 300

square feet. That's because he pulls walls out and it's all these different shelving in it. And so he can actually turn it and adjust everything so he can actually create a party environment. If you wanted to, you could create a study environment. Home theater. Home theater. Interesting. Very interesting.

Very resourceful. All right, I got one controversial thing study that I'm gonna bring up because I think this goes counter to what we think. Okay. So this is an interesting one. This is a study that was published April 13th. No, that's the study itself in science news. I don't remember when the study was published,

but science news in science daily's got some good stuff. And this is a study done out of Ohio State University. So they said, despite the time spent with smartphones and social media, young people today are just as socially skilled as those from previous generations. That's interesting. So researchers compared teacher and parent evaluations of children started kindergarten in 1998 to those who began school in 2010. So they're showing the difference, those who started before the smart tech and those afterwards. And the results showed that both groups of kids were rated similarly on interpersonal skills such as the ability to form and maintain

friendships and get along with people who are different. They were also rated similarly on self-control such as their ability to regulate their temper. So in other words, the kids are all right even though we got all this social media and smart phones and not so. Yeah. I don't believe you. Yeah. And I don't know if those are the exact things that you test for, right?? I mean, I definitely, here's what I do agree with. I do think that when you've touched on this before, so that every generation does this, that they look at the generation coming up and they go, oh my God, you know, saying, and so we, there's a little bit of that. And the truth is,

you know, we, we are resisting the, just the new way of things will be done. It'll be, you know, we are resisting the new way of things will be done. It'll just be very common and very normal to be in the same house as somebody and communicate through your phone versus walking down and talking to them. Does that mean you're not communicating with them? Technically, you are just a different form of it. And are you actually connecting to more people now

because of social networks? Technically, you are. You know, before maybe you're a popular person if you have 15 to 20 friends. Well, so what's interesting, you have thousands on social media. Well, so what's interesting, there's two things, it was,

it was evaluations done by teachers comparing both decades or whatever. And that to me is that, are the teachers evaluating the students based off of their current expectations? Cause that could change it, I think it could skew it. But here's the other part of it.

We're all living through a bit of an experiment right now. All of us are isolated, we're not going out and hugging and touching and talking to physical people like we normally do. We're talking through our cell phones, we're doing face time and stuff like that. And I know I feel it, and I know a lot of other people feel it.

Right, like I would know. I'm still in contact with people all the time. I talk to my parents and family and cousins and whatever through FaceTime, still not to say. And how can we not, and exactly, and how can we not connect things like the rise of depression that things like this may lead to that, right? So maybe they have the ability to still function, communicate,

but because you're not getting that physical touch as much as the generation before, it leads you to more likely get depressed over things or allow, you know, some troll online to say something to you that puts you, you know, now you're in your room like depressed over it where maybe that wouldn't happen as much in person. I don't know. I feel like people are more, I think, are quicker to be mean and bully because it's behind a couple of things back to those messed up studies You know where they didn't like hug or kiss or touch any little babies You know and versus not and it's like very clear distinct, you know behavioral changes as a result of that

So you're trying to like you know mark market and wrap around this new way of interacting virtually. Like, it's not the same. I don't care how you rebrand. Yeah. Well, I'm sure there's a threshold. I'm sure that there's a point where it does really cause detrimental effects. Like, if you just only ever wore on tech and never talked to anyone, that would be an extreme. But I'm sure there's a, there's probably a range, right? Where between here and here, it's okay, right? The kid over here that uses a lot more tech but still sees people still hugs him as long as they get in both exposure and I also see areas like so I'm aware of the these situations like in my own life where for example my

my uncle who's the the generation before us He is a very old school. Like if he wants to communicate something, he wants to talk to me, where I use text a lot. And part of why I love to text is because it allows me to not only communicate to him, but then I can communicate to all three of you.

And I feel more connected. I feel like, oh wow, I was able to answer Justin's question. I sent something funny. It's more productive. I sent it something of funny to Sal. So we're having, I answered Doug, oh wow, I was able to answer Justin's question. I sent something funny. It's more productive. I sent something of funny to Sal. So we're having an answer, Doug, something related to business, and then I also got to talk to my uncle about something. So I feel like I've expanded my ability to communicate

and stay connected and touch people, where he feels pissed off because I didn't pick the phone up and dedicate 30 minutes to talking to Justin. So, but it is a more personal thing. Like, you know, when you talk, like imagine texting with someone for 30 minutes versus talking to just him. So, but it is a more personal thing. Like, you know, when you talk, like imagine texting with someone for 30 minutes versus talking to them on the phone, it does feel more personal and a little bit more connected

because you could hear their voice and you can hear the inflections and the voice. And then if you take it a step further, FaceTime would feel more connected than the cell phone and then in person, it would feel even more connected. So the counter argument to that is, is that because we evolve that way and the generation coming up that's evolved without that won't even notice that.

It won't feel like it's less of a connection. I think it does. I think it still does. I think we evolve that way, but that doesn't mean that all forms of communication need to be the same. In other words, if I'm having an informal conversation with you about certain things, it doesn't require us to connect and I need to do a lot of stuff, well, then text is perfectly fine. It makes no sense to, yo, hey, drive up,

meet me over here so we can sit down and talk for 15 minutes over this one thing we can take. Yeah, she's the misinterpreted stuff, right? Like in text is so susceptible to that. You just have so many different things that you put out there that people take it the wrong way. One of the worst things ever, like for Jessica and I, I do not like arguing over text.

I think it's a terrible way to have those kinds of discussions because exactly what you're saying. You can't hear tone, you get misinterpreted. If you say something you don't mean it's there, whatever, first of you keep seeing it. Well, what's the what's the stat 80% of communication is nonverbal. Yeah. I mean, so most of it's not even doable anyway. So So there's a good point there, right? If you're having a very serious conversation or a meaningful conversation to not be able to perceive that person's nonverbal cues, has to affect that. Well, think about it this way here.

I got it. I know what it'll make sense to all of us. So all of us has spent a lot of time in the fitness space, training, developing trainers and fitness professionals on how to sell fitness and sell personal training. Now, we know that that's just effective communicating. Okay, what are your odds or how much more effective are you at being able to talk to someone and convince them

that hiring a trainer is probably valuable to them when you're in person versus on a phone call versus through text, right? You get it declines every single time, right? In person number one, FaceTime would be the next closest one over the phone, next closest, and then text would probably be the least. So there is definitely an impact. It makes a difference to be with people in person.

It's just how much of an impact, I mean, that might be hard to measure. This Quas 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 a performance the added edge. Try Organify totally risk-free for 60 days by going to organify.com. First question is from Miss Annotude. I feel like I get so much conflicting info on the glute squeeze at the top of deadlifts and squats. Some say it's a good way to ensure you are activating

or utilizing your glutes and lifts, and others say it's bad for your spine. What are your thoughts? Well, there's a difference between squeezing your glutes and arching your spine. Or changing your form and position, right? Because what happens, I think, to a lot of people at the top of a squat when they squeeze their glutes,

is they shift their pelvis forward, and push forward, lean back with their upper body. They put themselves in a weird position that then they need to get out of to get back into a proper squat, that becomes a problem. You want to be able to squeeze a muscle and activate a muscle without having to change your position. Okay, that means you have good connection to that muscle.

So, for example, I can flex my bicep if my arm is extended, if it's halfway bent, or if it's fully bent. Some people can only feel their biceps squeezing if it's fully bent all the way. This is true with the glutes as well. If you have trouble squeezing your glutes at the top of a squat without shifting your hips forward, then I recommend you don't squeeze your glutes at the top and instead focus on priming your squats with an exercise that allows you to squeeze the glutes like a hip thrust.

So like doing a hip thrust before you do squats gives you that ability to squeeze and connect to the glutes. Then when you do your barbell squats, now you can probably feel what it's supposed to feel like to be more connected to that. We did a really good YouTube on this where I do back presses and then floor bridges. Because the other part of that, even if you go into hip thrust and you have a tendency

to arch to get up like that, you still may even do it on a hip thrust. Although gravity is working in your favor to not do that, there is still the possibility that you over arch even on an exercise like a hip thrust. And so if I have a client that's doing that, then I teach him the back press, the floor press, where you're laying down before you go to a floor bitch. So you're teaching them to have that pelvic control and keep that in that neutral spine

with your core activated and then lift up with your glutes. Because you know what this reminds me of too, you brought this up to the other day, Sal, in an episode where, you know, how common was this when we train a client who has a limited range of motion or control in their shoulder and you tell them to do a shoulder press and you tell them to reach all the way up and at the top, they go up on their toes.

This is a similar issue, right? It's only in the hips and the butt. You hear Q from a trainer saying, squeeze the glutes really hard. And when you do that, you want to arch the back to get more of a squeeze. The idea is that you do squeeze the glutes, but you still also maintain a good neutral spine

at the same time. If you have a hard time doing that, then you refer to those movements like you were talking about. Yeah, so if you are squeezing your glutes at the top of, if you have a hard time doing that, then you refer to those movements like you were talking about. Yeah, so if you are squeezing your glutes at the top of dead lifts and squats, but your spine is really changing position in order to do it, then it is bad for your spine. But if you can feel the glutes at the top and squeeze them without altering good form, then that's a great way to feel the glutes and to target them with those exercises.

And also try to maintain that tension, all the way through. We have a couple of the Dumpy squat, for instance, is one of those great tools to try and see where there's a break in your bracing technique. And so whether it is your core bracing, but also activating your legs properly and getting your glutes and your quads

and things to fire appropriately You know slow down slow down and and squeeze and see where you know There's a discrepancy now to be honest I I almost never when I would train clients would tell them to squeeze their glutes at the top of a barbell squat I would tell them sometimes to squeeze their quads Because it doesn't tend to cause people to have different position. If somebody didn't feel their glutes on a squat, my remedy was typically good priming, or change the exercise form itself.

You know, at the top of a squat, when you're standing, the glutes are relatively less active than they would be when you're down at the half point, or at the bottom of a squat. At the top, you don't really need your glutes don't have to fire hard to hold the weight up. Now, as opposed to like a hip thrust, a hip thrust, to hold your position at the top of the hip thrust,

you have to really squeeze the glutes. It's really what's holding you up there. So, you know, if you're trying to feel your glutes with squats and you're like, oh, I don't feel them, maybe I should squeeze them, I recommend instead, proper priming and maybe change your technique. It's not necessarily a good exercise

that lends itself well to a squeeze at the top. It really only works well when you already have good control with your glutes. You already have a good connection. In which case, then you could squeeze at the top and not change your positioning. Next question is from L Patrick G. How would you recommend the programming of pliometrics

in conjunction with resistance training? Maybe one of the most abused, definitely, training methods. Nobody ever does them right. Very, very rare. No, no, no. Now, have you guys ever programmed pliometrics for yourselves? Because I know with clients, I have for some clients, but typically I don't because pliometrics for yourselves, because I know with clients I have for some clients,

but typically I don't because plyometrics are explosive, more performance oriented, and the average person... Well, only with athletes. Yeah, it's the only time I'm ever even bringing that into the workouts. Now, DeFranco really convinced me that there's a role for plyometrics for the average person, but he's not doing it necessarily in the same way as you were. It's a very controlled way to do it. It is.

And he convinced me. He said, look, if you don't practice a movement or an explosive movement, skill, you tend to lose that skill. And it made perfect sense because I know I'm feeling that in myself. So the way I typically would program plyometrics is either on their own or before I get into the heavy resistance. Now the reason being is, you know, and this is after a good priming session or a good warm-up, pliometrics need to be done explosively in order to reap the benefits of pliometrics.

The way a lot of people use pliometrics now, you can't call it pliometrics. All they're doing is fatigue jumping. They're just moving in ways to get them tired. Plyometrics aims at improving your ability to explode, to exert force, and to do so in a controlled, safe way. Well, the only way to be able to practice that is to be able to practice it explosively, and that does not work when you're fatigue.

You can't practice explosiveness when you're tired. Now you're just working on muscular strength or muscular strength. You get a re-enforced, whatever you're working with in terms of your form. If your form starts to degrade and you're practicing that through fatigue, that's going to come out in your performance out on the field and all the stuff with athletes so I'm always making sure that you know they regain that composure You know everything is is completely ready to go and because because it requires so much of The attention to detail the attention of I have to get my entire body to respond in a split second the way that is most effective for this.

So if you're really trying to train it to improve otherwise, yes, you're just reacting. You're going through something that's going to wear you out, which is part of athletics. It's part of a game sometimes. You do have to endure long bouts of explosive type movement, but to practice, to train it is to be as effective as possible. That way, when you're actually performing on the field, the way that you're moving is really sound. Well, I think of it like this, because first of all, I don't think it belongs in most

people's programming, aside from the case that Joe makes, and I agree with that, I think if you don't use it, you lose it. And I'll give you an example of how I did I program that for myself because I recognize I was losing that skill. I hadn't done plyometrics for a while, especially when I was in the bodybuilding world.

And I remember, and I shared this on the podcast, not that long ago, where I jumped out of the bed of my truck. And I have an eight inch lift on my truck. And I felt like my knees were gonna explode when I landed. And I actually like, and why it caught me so off guard is I never had felt that. I've jumped a bunch of times in my life. I played basketball, so of course I jumped a lot,

but I had never felt that way, and it woke me up like, oh shit, because I haven't done this in so long, like my mechanics were off, and my body did not respond the way I went, and this light bulb went off of, wow, even someone like me who's very aware of his body and what he can do, and I could easily have injured myself because I just, I thought I could do something and I just did it real quick.

I wasn't loaded or anything hard, but I could have really injured myself. And that's then you bring up a point that is the counter to the explosive movement part, that's just the beginning. It's then how do you control yourself and land properly and stabilize quickly? You have to be able to stabilize and control yourself just as quickly as you're able to explode into this movement. And that's something that does never gets highlighted in plyometric training.

That's a fault to most coaches out there just hammering their athletes. And that to me is how you program specific for something. Like so right after that, and it was actually not that long ago or long around we were taught when we were trying to Joe is Okay, now I see this is where I will I found myself in the gym the very next week You know programming some box box jumps and the focus was Exploding up and then the land and I only did like three to five to start my workout. And that was it.

And it was actually what was really clever to do this is on a squat day. Because then it carries over into my explosiveness into my squats, right? So I get that post activation, a potentiation or whatever, before I go into my squat, I also am training my plyometrics,

so I have the ability to jump out of a truck and not let my knees explode. And so it has a specific application for what I want to use it. So there's how I would program that. Not long after that, I was talking recently about getting back in basketball before the whole COVID thing happened.

Well, one of the things I know that I have lost because I don't move laterally that often unless it's something that I'm training specifically in my routine and I definitely don't do it explosively. So I know better than before I get on a court where I will need to go explosively left or right really quick. I need to start training that,

that plyometric in the gym. So, and I shared this on my Instagram story like a few months ago, and I was doing these, you know, and I had a bunch of people give me shit and were teasing me, but I really, I don't think I'm a, I think that was a people thing, oh, you think you're gonna be like a fucking, you know, super athlete right now, I'm like,

no, I don't wanna get hurt. And so, I wanna play basketball. And so, I am training, I had the band around my knees and I was just doing, you know, three to the right, three to the left, explosive lateral moves with the tube around my knees, just to start to strengthen that and that's it. And I only want to do three because I don't want to be

fatigued and I'm completely paying attention to every bit of my form and technique over how many times can I do it or how hard can I do it? Yeah, so I mean, really the easy way to break it down is the jumps or the movements that you're doing in plyometrics need to be explosive. You need to rest long enough in between your movements to allow your body to fully rest so that you can fully express that power again and then stop way before you get tired.

That's how it should be. It should be more than two or three. There's no reason for you to do 10 or 15 box jumps in a row. Not if you're training plyometrics correctly and you're trying to get explosive movement out of it because after that it just becomes more like cardio. Next question is from shall we fitness? Do you think it's necessary to keep workouts under a certain length of time or number of sets? Some trainers say workouts should last no more than an hour, or that you should only do 12 to 15 sets per workout. Does it really matter? Or is the total weekly volume per muscle group

the most important thing to consider? Okay, well there's some general answers to this, but individually boy, they can this very tremendously. I mean, I've known some advanced lifters who could train 30 sets per body part, two and a half hours, I know power lifters that train for two and a half hours, so three hours in the gym because of long rest periods.

In between sets, body builders in the past, Serge Nubray was known for doing 50 sets per body part and crazy stuff, but generally speaking, when you look at the studies, what you're looking at is anywhere between 12 to 20 sets per body part per week is typically where people tend to fall. That's a pretty big range though, right? 12 sets and 20 sets, there's a big difference there.

There's a difference of about eight total sets, but that's total weekly volume. So that means if, let's say you're doing 15 sets for chest for the week, then that means either you're doing one workout for 15 sets or doing three different workouts, five sets each in other Words you can break it up different ways now. We found in our our experience that it tends to work better

When you break it up into smaller sessions versus doing it all at once as far as total time of your workout Generally speaking, I don't know very many people that can have a quality workout that lasts longer than an hour very many people that can have a quality workout that lasts longer than an hour, just generally speaking. Now I know a lot of advanced people that can have a quality workout that's long on that, but most average people, 45 minutes to an hour and a real good quality exercise,

you're probably doing okay. Now if you throw mobility and correctional work and priming, then you could go an hour and a half and the whole session be pretty quality. But aside from that, I don't like answering these with specifics because there may be someone listening that would benefit from doing an hour and a half of a hard workout and somebody who's listening who shouldn't go along in 30 minutes.

I really think it always goes back to the same thing that we say on this all the time, which the goal is always to do as little as possible to elicit the most amount of change. And why I like using that, because that applies to no matter whether you're a brand new beginner or super advanced. Even the super advanced person should be doing the least amount possible to elicit the most amount of change. So even if that person is five years in a training, they haven't missed a single day in five years, they can handle 30 you know, 30 sets of, of a, you know, a total volume on a muscle group,

but they should have, if they did it properly, scaled to that, you know, and, and if you're a brand new beginner, or maybe you've been off the gym for two months or more, and you're getting back in, you may not even need 12 sets. I mean, you, if you just get in there and you work out four or five sets, and you're getting back in, you may not even need 12 sets. I mean, if you just get in there and you work out four or five sets and you weren't doing anything before, you're gonna elicit change. Your body will start to adapt, you'll start progressing in the right way.

So I always lean towards the lower and first so I can build on that and I slowly build. And so instead of like trying to, because this can get really crazy with all the studies that are out there of like, oh, this study says this amount, this study says, you know, the vault, it's like, well, all of that gets thrown out the window

because there's such an individual variance on every single person. I know somebody who can get great results right now at this very moment doing just 10, you know, five to eight sets a week. And then I know somebody else who will get great results right now at this very moment, doing just 10, you know, five to eight sets a week. And then I know somebody else who will get great results at 12 to 15, someone else 20 to 30. And so it really depends on where you're currently at

in your training regimen or your routine. And again, always trying to lean towards doing as little as possible to a list of change. And so you start off at just what you need to do to see change. And then, and I follow that, which is about three or four weeks, and then I need to start kind of slowly building on that. And you know, some people like Salah saying can handle a lot more volume than others. And you just got to, you got to, you got to measure your results.

And there's a lot of other factors like intensity exercises. I can handle way more volume and sets of isolation exercises than I can compound movements. I think that's probably true for a lot of people. If my intensity is super high, I can't handle as much volume. I mean, I've gotten great results in short periods of time granted, but still, great results in short periods of time with very, very low volume

Just very high intensity like you know, I've done it were you know in a three or four-week period I'm doing like rather than doing you know, you know 12 sets for my legs for the whole week I'm doing like one or two, but they're like to failure which really takes a lot of energy out of you But it my body progressed so I think you think what Adam's saying is 100% true. It really depends on the individual where you're coming from and what you've been doing before. And at the end of the day, doing more than is necessary to give you

the maximal results to just wasting your time and actually taking away from your progress. Next question is from Scottie's hobbies. What are your top two current hobbies? Top two current hobbies? He's really into hobbies. I mean, does anything count? Cause I feel like a hobby is like something

that people accept. That's a hobby, you know what I mean? What do you mean? What do you mean by that? Like collecting stamps? Yeah, you know, like I could see you doing that. I did when I was a kid. Of course.

I think they're leaning cause they're saying current right now, like because of COVID-19, or there's certain things that like you're getting into or you're doing that's like kind of like. I admitted I was puzzling quite a bit. But you have been puzzling a lot. Are you still puzzling? I'm still puzzling, but you know the problem is

you can't order any, like they're all off the shelves. Everybody had the same idea. No way. Yeah, they're like, I'm stuck at home, I got none to do. So I haven't been able to get any new ones that are awesome. So I haven't been able to get any new ones that are awesome. So there's business potential there. So how much time do you do this?

Like what do you do? You come home, do your thing, and then you sit down and just start doing puzzle. Yeah, usually, well, I usually do it when my kids are doing their homework. And so I'm sort of at the table puzzling while they have questions. So I can answer their questions

and kind of help them through maybe some troubleshooting of what they need to be doing. And then I'm just like hunting for all these shapes and things. I don't know. There's something Zen about it. You're such an old man. It's very Zen. I put my glasses on.

You know, I got my blue blockers. I'm in there just fixated on it. When do I? Cause I love you guys and everything, but I need to decompress just people talking. For me, I have two different operating gears. And one of them is like, okay, I'm on, let's go, go, go, go. And then the other one is like, don't come near me.

Yeah, and so I definitely, that used to be my go-to prayer. Everything now, I'm like, okay, I need to be on more. We drove Justin to puzzle. Yeah, he did. He's not lying either, because the last two times we've been in Tahoe, that's been his thing. I know, I've seen him do it.

I've seen him do it hours over there. I know. Now, which one are you doing now? Is it like, is it cats? Is it like, killing? I don't know, you know what? No, it's like, it's cook bottles. So there's all these like old nostalgic coke,

Coca-Cola like Anyway, marketing stuff material. So I'm putting it all together. I'm like halfway through right now But I do that and then I also I jam on my guitar. That's that's always been Another big hobby of mine is to just tinker away. And I haven't really been one to learn songs because I don't know, I just, I guess I'm just rogue. Like that, but I've always tried to create my own songs and write my own, to work on. Because I feel inspired sometimes.

I just hear it in my head, and then I just go try and figure it out. But lately I've been learning a lot of everybody else's songs Don't temple pilots, you know, sublime like Beatles and so I've been playing those for the kids and of course Everybody likes that because it's like they know the song already. Yeah, you know, and I was like, oh, God That's way that one again. That's way better than the other one you mean Yeah, I'm like, dude, nobody likes my real songs. Dude, you just reminded me of something I totally forgot up until now. When I was, so the fastest I've ever done a puzzle in my entire life, you ready for the story?

Was sixth grade, went over my friends out, do you guys ever had that friend whose parents were never home? He was like a feral child? Yeah. They were in a fuck you wanted, right? So the only reason why I was friends with this kid is because I could go to his house. They were like, call the key, a latch key.

Latch key, yeah. It was no, there were no rules. Like I go to his house. And they were like, the key. That's the key. Yeah, like it was no, no rules. Like I go to his house with like drinks sodas and he put pizza on. Anyway, he found his dad's puzzle porn stash. There's such a thing. Yes. Yes.

We found my head just. No, no, there was a box of puzzle pieces and I guess he'd never paid attention. But one day I went, he, at school and he's like, dude, puzzle porn. Dude, my dad's got a puzzle that's naked ladies, you know, because that's what you should say when you're six straight, right?

I remember this before the internet. So I went to his, I like one, oh there's a nipple. Yes, I went to his house and we go through this box of like a thousand pieces. He's like a thousand pieces puzzle. He did like a half hour. Yes, bro.

And we're looking for the piece with, is this dirt or is this bush? Yeah, exactly. We're looking for the piece that has the nipple or whatever. And we're like, oh my god. So we did this whole puzzle. And like the fastest time you've ever seen your entire life. Well, that makes sense.

Yeah, totally. That is so nice. Yep, what about you guys? You know, I feel bad because I don't have a really good answer for this. And I typically do have some hobbies I'm doing. If it's basketball or listening to music, or I can geek out on things,

but right now the two main things that I think consume my time and it's boring for people to probably hear. One of those is our business. I mean, I look at our business as a hobby too. Like I love it that much that I, and I know Doug can relate to this. Course is gonna give an answer. I know, well, and I know Doug can relate to this. Of course he's gonna give an answer.

I know. And I know Doug can relate to this because Doug will be up at the same crazy hours as I am. And he's listening to similar audio books and dig into like rain man with the numbers. And I like that stuff. And it's therapeutic for me. So I don't know why that is, but I love to look at analytics

and I like to look at other businesses and compare numbers, and it's just for some weird reason that is like a hobby and very, and I don't feel like, oh, I'm working. So I'm not searching for a badge of honor of like, I work for fucking 20 hours a day. No, I like, it's a hobby for me. Like, I really love to do it when I find downtime when I'm not with Max. This is the type of stuff that I'm doing right now. I just enjoy it that much. And then the other

thing that I don't know if it is considered like a hobby, but you know, I'm really trying to like I want to make sure that I have like these really cool things that I can look back 10, 15 years with with my son. And so, I actually spend quite a bit of time like the way I put together his Instagram. I do, I have a little camcorder and I'm videoing him and I'm actually like timing it, like separate like so that you can see phases. Oh, congratulations by the way.

He's crawling. I saw that video. Yeah, that's so great. Dude, he had, had so and you guys obviously know this because you have kids, but it was so trippy to me. So he had we just had this crazy two weeks run with him where he had Rosela. He had a 104 fever. He was teething. He had a rash and he had an ear infection and also was growing through a gross birth like all in 14 days.

And so it was like, it was literally a night. I leave it to Katrina. I was like, no way we're having another one. Like, no way. There's nothing you could say right now that could convince me to have. Yeah, that was the storm. Oh, it was. And just every day I was like praying for my poor son to feel better because he's really a happy baby. And he and for the most part, I don't think there's such thing as an easy child, but he was he's he's relatively easy in comparison to what I see a lot of people go through.

And the only time he's hard is if he's not feeling well. And so my heart breaks to watch him go through this. Then just a couple of days ago, like three days ago, I felt like he kind of made it through all of it. Like it's all long gone and none of it's really bothering him. And he went from wearing 12 month old to 18 month old clothes. He's super strong and wrestling back with me. Like I can feel him fighting against me and resisting me. He started crawling.

His communication is like triple what it was. I was 40 hours. It was the weirdest thing ever, but so cool. Like he's so, he's so fun right now. I wish we could still do that. Yeah, right. Make leaps like that. I wish.

But that's, so that's how, by the way, that documentary on Netflix explain that. Kids don't grow consistently. Yeah. They don't grow, they don't grow. And then all of a sudden boom, they grow like, within a matter of a day or two and I totally felt like I I saw one of those or felt one of those massive leaps for him, but that I mean so

He's a lot of my hobby right now like I'm really I'm really enjoying being a father I'm really enjoying and I'm trying to be very mindful of I didn't have a father and so I'm trying to think about all the things that I missed out on and I want, and I feel like this is my gift, right? I get to have this kid and now I get to relive with him all the things that I wish I had. So I'm constantly thinking that stuff.

I don't have any footage or photos or I would love to look back at him and I, I don't have any of that, right? And so that's a lot of my mind. And I'm always trying to be, I'm not very organized, I'm trying to be more organized about it. So, and I know that it'll pay off, you know, 10 years from now when I get to look back at it with him.

So, that's kind of a hobby for me. That's good, I'll take that. That's awesome. Yeah, so I feed starving children when I, I'm gonna run up your A. Yeah, you know, my, step it up. The number one hobby that I have is the one that I've had I'm gonna wind up your, yeah. Yeah, yeah. No, you know, my, Step it up. The number one hobby that I have is the one that I've had

since I was 14. Since the day I first lifted weights, I fell in love with the way it felt. And you guys know this, I just, I never stop. I love it, I absolutely love it. It's my favorite thing in the world to do. Love the way it feels, like the time I spend either by myself or working out with someone else.

It doesn't matter what gym I'm in, it could be a hotel, it could be in my garage, it could be anywhere. I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just,

I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I just, I social media and reading other experts talk about subjects that I want to learn about. It's one of the most effective learning tools that I've ever stumbled across. If you're listening right now, it's really cool.

It's what you do. You go on Facebook. Facebook's a great place to do this. You ask for an invitation to a group. Whatever group you want to learn from, so neuroscience is one. You type in the search bar, neuroscience, you find some groups that have 500 people, a thousand people, whatever, ask for an invitation, sometimes I let you in right away. And now you're in this group, and most of the people in the group are people who are either

PhDs or students or neuroscientists, and then there's a small group of people that are just interested in the subject. But the vast majority of the people in there are experts on that subject. Now why is this cool? Well, they post new and upcoming studies and articles before they become mainstream news or ones that don't even become mainstream news. But that's not the cool part. The cool part is they'll post an article and then the way this is how I learn.

I'll read the article, really cool, but then I read an article and then the way this is how I learn I'll read the article really cool But then I read the comments and I read these scientists and doctors or whatever Debating and discussion discussing what happened in the article. There's I have there's nothing that I found that gets you to learn Better and faster because what I get from that is an education that's coming from other experts who know way more than I do that is an education that's coming from other experts who know way more than I do, debating and discussing points within the article that I never would have even noticed where they're breaking down the study controls or they're talking about, well, that doesn't apply because this other study showed this. And well, what about that?

And it's like really, really fascinating every once in a while when I feel confident I'll throw in a challenging statement, not because I want to challenge somebody but because I want to get their reply to see how they'll reply to a question that I have and it's just something that I've done now for a while I love doing it. I just want to point out that's the same shit that I just said. I mean it's just a different part of our business. I find the the analytical side and then you're the science side of this house. So you were just giving me shit about that answer, but you just pumped your own fucking tires about what you contribute to the business right now

is your fucking hobby. If I said it like this, I like to research for Mind Pump. I'm a Mind Pump research. No, I mean, that's what it is though. No, that's the oddest. It's really cool because I think what really, why we enjoy what we do so much is because we got to do something that we love to do, truly love to do.

For sure. Because let's be honest, if we were all, didn't have to work and made tons of money or whatever, we would probably find time to meet with each other at least a couple days a week to sit down and talk about mind-pump puzzles coming your way. Exactly. And with that, go to mindpumpfree.com

and download all of our guides, resources, and books. You can also find the three of us on Instagram. You can find Justin at Mind Pump Justin, me at Mind Pump Sal, Adam at Mind Pump Adam. Oh, and by the way, you can find Doug on Instagram as well. He's sharing some of the behind the scenes stuff on his Instagram channel, including the equipment that we use to record the podcast,

all the stuff he does, what is he, what are you wearing? Oh, all that stuff. And you can find him at Mind Pump Doug. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance,

check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps for performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam 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 him in 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 other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a

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