Mind Pump: Raw Fitness Truth - 1286: How to choose a 1-5 Rep Weight After Completing a High Rep Phase, Using Bodybuilding Poses to Accelerate Mobility & Muscle Gains, the Pros & Cons of Squatting With Feet Angled Slightly Outward & More

Starting point is 00:00:00 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. Saldas Defano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, the World's Top Fitness Health and Entertainment Podcast, we answer fitness and health questions asked by listeners like you. Now the way we open the episode is with a short, typically 35 to 45 minute introductory process where we talk about current events,

Starting point is 00:00:31 like what's happening in the world. We talk about current scientific studies, fitness tips. Sometimes we mention our sponsors. And all that jazz. So I'm gonna give you the breakdown of what happened in today's Mind Pump episode. So we start out by talking about Adam's brand new look. He did something to his face that is filthy.

Starting point is 00:00:48 Just wait till you hear his dog go rides. Then we talked about Gold's Gym filing for bankruptcy makes us all very, very sad. We know the gym industry is being hit really hard with the current pandemic and what's going on. So we feel for you guys. Then we talked about four versus Eddie Hall, the deadlift competition monsters. Those guys are monsters. Battle of Glius.

Starting point is 00:01:08 And then they're gonna fight apparently with gloves on, it's kind of crazy. Then I talked about red light therapies effects on scars, on helping them heal, reducing the appearance of scars, and possibly even stretch marks. Now, there are a lot of red light therapy devices out on the internet. Unfortunately,

Starting point is 00:01:26 most of them are not effective. There is a very specific science and type of product that you want to use that is effective, the same ones that are used in studies. Now, the company that we like best is Juve. They make the best devices that we've been exposed to online, and they are one of our sponsors, so we'd have a hook up for you. If you want to get one of the red light products, go to juv.com. That's j0ovv.com-minepump. You'll get a free Maps Prime program with the purchase of $500 or more free shipping. By the way, they finance their red lights as well.

Starting point is 00:02:01 So you don't even have to pay all upfront and it's 0% APR right now. So you don't even have to pay all up front and it's 0% APR right now. So you don't have to pay any penalties for making payments. Then we talked about the show called Billions. I haven't seen it, but Adam can't stop talking about it. Then we talked to some... Then we talked about the importance of form and exercise technique and what it does for your body. Then I brought up studies showing the effects

Starting point is 00:02:22 of cannabidiol, CBD, and how it improves sleep and how people right now Reporting some of the worst sleep that they have in decades probably do to the pandemic now our favorite product that contains CBD is Ned now Ned doesn't just have CBD. It's called full spectrum hemp oil extract It has lots of other helper Canabinoids that make the CBD far more effective. It's our favorite product that contains CBD on the market by far. Drop a little Ned before you go to bed.

Starting point is 00:02:53 Now, they have a discount for you because you listen to Mind Pump. This is how you get it. Go to Hello Ned, that's H-E-L-L-O-N-E-D.com, forward slash Mind Pump. And you'll get 15% off your first purchase. Then we got into the fitness questions. Here's the first one.

Starting point is 00:03:10 This person is training in a one to five rep range. Then they moved to eight to 12 and eventually 15 to 20. They're phasing the workouts in ways that are effective. But then when they revert back to the one to five, do they use the same weight that they finished in that rep range before? Do they add weight to the lower weight? What is the strategy? We go over that in that part of the episode.

Starting point is 00:03:29 The next question, bodybuilders have some pretty intense poses that involve contorting their body in different positions. Are there mobility movements that can help you pose better on stage? We talked about mobility, but we also talked about how the bodybuilding poses may actually benefit people who don't even care about competing in bodybuilding and so you have to do it in bikini briefs Now the next question it says is it detrimental to squat with your feet angled slightly outwards There's a little bit of debate in the fitness space some people say angle your feet out perfectly fine other people saying Keep your feet straight. That's best. We go over the solutions in that part of the episode.

Starting point is 00:04:05 And the final question, this person asked us about pornography. No, not if we'd star in pornography, we're done with that part of the business. Yeah, yeah. That's in the past. But really the question was, is it good, is it bad? Is there a difference between watching porn on your own

Starting point is 00:04:20 and doing it with a person? What does that all say? History or fight? Yeah, so we talk about something, we're not experts in necessarily, but we are experienced in. We talk about pornography in that part of the episode. Also, this month, we have a brand new program that's on sale, Maps Starter.

Starting point is 00:04:37 Now, this is a great at-home workout program. All you need is a stability ball. That's the big, physical ball looking thing that you can sit on, lay on, use to support your body and dumbbells. That's it. Physiol ball and dumbbells, and you get a full body workout. There's a few phases in there from stability to building muscle. It's a great program for beginners to teach you good form, but it's also a great program for people who are intermediate to advanced, who

Starting point is 00:05:04 need to revisit having good stability, good form, and who have not used devices like a fisiobol and dumbbells in a while. That novelty can get you to move better, have better mobility, and better muscle connection, which of course leads to better gains. So this program, MAP Starter, 50% off right now. Here's how you get the discount. Go to mapsstarter.com. That's M-A-P-S-S-T-A-R-T-E-R.com and use the code starter50. That's S-T-A-R-T-E-R-5 zero on no space for the discount. Teacher T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T-T And it's T-shirt time. Oh, shit, you know it's my favorite time of the week. Oh, yeah.

Starting point is 00:05:49 I never heard that before. We have four T-shirt winners this week. We have four iTunes, Lindsay Foe and RX Ginger for Facebook, Carly Nicole, Ashmore, and Mark JP Gonzalez to get your T-shirt. Send the name I just read, include your shirt size and your shipping address Send that over to iTunes at mine.pumpmedia.com and we'll get that shirt right out to you You know when you're playing video games with your kid and they're real young so I can't play. Yes You give him the controller. That's not the shitty one. No, no, that's not connected. So he thinks he's playing the whole time

Starting point is 00:06:23 That's it. That's what we did to just oh man. I'm fighting. I'm fighting you put it on like the computer mode Shit you what no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, yeah, we go by, we are in. Now, then I'll, I'll, I'll peer in just to make sure. You know, things are running away. Let's, let's be on that. You're still in there. Yeah, I'm still part of the, part of the deal. Just, let's be honest, Justin is what makes this podcast not annoying. If we kept, if we kept him off, it was just you and I. That's a very, very good point.

Starting point is 00:06:58 Then we would, we would equally annoy both halves of the audience. No, there's no doubt about it. We do it though. Anyway, I want super devices. I was going to ask you to do it. I'm not going to be able to do it. I'm not going to be able to do it. I'm not going to be able to do it. I'm not going to be able to do it. I'm not going to be able to do it. I'm not going to be able to do it.

Starting point is 00:07:14 I'm not going to be able to do it. I'm not going to be able to do it. I'm not going to be able to do it. I'm not going to be able to do it. I'm not going to be able to do it. I'm not going to be able to do it. I'm not going to 19 if we see Francisco. No, Freddie Mercury. It's a dead soul. Oh my god. It is, but I will say this. Okay. Whether you like the champion. It's good. I'm afraid if forget whether it looks good or not or have fun. Any of that stuff.

Starting point is 00:07:36 If we were just judging your mustache based off of full mustache context, the credentials. Like there was a list of things that made must, like to rank them. Yeah, it's pretty good, dude. It's pretty solid, right? It's straight, it's full. Yeah. It goes to the sides, nice work. I'm working on it.

Starting point is 00:07:51 I don't know, man. I feel like you got some good mustache genetics. I know it. I think it took till I was like 30 before I could grow a good one. No, it did. Yeah, it was pretty, well, maybe not, maybe not 30 for a mustache, but. It's like you look younger, but creepier.

Starting point is 00:08:03 All at the same time. Do you, I don't know. I don't know how that happened. Well, but it's like you look younger, but creepier all the same time. Do you, equally creepier? I'm not happy. Well, you know quarantine time right now, so I'm trying to spice things up with Katrina and I's relationship. Did it work? Yeah, yeah. Cops and robbers this weekend. That's a good call. That's a good one.

Starting point is 00:08:16 That's a good deal. You got the mirror glasses on. She got cut. Let's just, my hair is grow back since I shaved it and I'm realizing like how bad my little skunk is in the front. So I had an experiment where I took a sharpie, like a gray sharpie. And it worked. What? Yeah, I fucking colored it.

Starting point is 00:08:32 Wait a minute. Wait a minute. You colored him gray? Yeah, well, because I have a white streak. You know, like a straight up skunk patch. So you sharpied your hair? Sharpied. Wow.

Starting point is 00:08:42 Fucking works. That's a little hack out there for you guys. Did you get that out of the duct tape fixes everything book? That's a truth. So Adam, I want to ask you one more question about your mustache before I move on. In the past, you've said you've grown a beard to hide the chubbiness around the face and chin. But now you've shaved the beard part that covers that and only left the part that doesn't cover. Yeah, that's my face looks fat right now. Yeah, I see that.

Starting point is 00:09:10 It's like you're emphasizing that. I think that was part of the motivation. I was like, I need to see that fat face in the mirror every day. It's gonna keep me from eating. It's just stop eating. I'm gonna stop eating tree. I do the fur, I have your bed eating tree. I did the fruit here. I have your bed rotator.

Starting point is 00:09:25 I've never done this before. Okay, the first time guilty pressure. I'm blaming it on quarantine, okay. I ordered dessert via delivery. By itself? Yes. Yes. Not even other food.

Starting point is 00:09:39 The ice cream cookie store place delivers on fucking door dash. Wow. And this weekend we were, you know, I was a movie night and I was like, you know what? We haven't had a treat or dessert. We never, when we go grocery shopping, we never buy this stuff. I'm like, I'm craving ice cream.

Starting point is 00:09:53 You know, I've been doing the magic spoon every night for like forever. I'm like, I haven't had it. And you know what it was? It was all the talk last week about that that made me go, you know what? I deserve some ice cream right now. I wonder if this is not some right now. I wonder if some of them have some me time. I wonder, okay, if there's anybody delivering ice cream.

Starting point is 00:10:11 Sure, shit, they are delivering ice cream. So I did, for the first time ever, I did, did, did dessert delivered to my house. Wow. Now, what is that, what is it? What is that look like? What did you get? It was from this company and I feel bad that I can't give

Starting point is 00:10:24 my shog, because I don't remember the name of the company. I'm not paying us. Yeah, I did. I paid us. So they're for you. Baby bleeds out. It's no like cookie sandwich. So I got one of those cookie, like a chocolate chip,

Starting point is 00:10:34 big massive chocolate chip, like homemade type of cookie. Two of them, you know, with the ice cream in the middle. Oh, wow. That's like baked bear. You know, they're had baked bear? No. Oh yeah, you build your own like cookie sandwich with ice cream in the middle and sprinkles and shit. Yeah, that's what baked bear. You ever had baked bear? No. Oh yeah, you build your own like cookie sandwich

Starting point is 00:10:46 with ice cream in the middle and sprinkles and shit. Yeah, that's what this is. So I could put, I put a mint chip ice cream in the middle of a chocolate chip cookie and it was, who's worth it? Look at the two fat kids, coomers, miserating here, I'm like, you just spark something

Starting point is 00:11:00 and say, and that is what sparked the, I need to see this fat face. That's you, I was to see this fat face. That's you. I was shaving myself. I was shaving myself. I better recognize what I'm working with right now. If it doesn't work, what's the next level? You're gonna have like half shirts.

Starting point is 00:11:14 You just have your belly. Oh God. That's what I'm trying to do. You know what's funny? It reminds me of a story that Arnold used to tell in his encyclopedia bodybuilding. He had, when he first became a bodybuilder, he was like a phenom, winning competitions,

Starting point is 00:11:28 even at a young age, but he had such small skinny calves that what he did, and this is apparently a true story, is he cut off all of his sweats at the knee. So every time he went to the gym, he was reminded that his calves were tiny, and then he actually eventually became known for having incredible calves. He went from having skinny calves to having incredible calves.

Starting point is 00:11:47 It actually worked for him. Apparently it did. I do stuff like that. You guys don't do that. I mess with myself like that. But yeah, yeah. It's partially true. Like I know that the part of what I like about the contouring

Starting point is 00:12:00 beard is that it makes my face look leaner. And I know that I have to get pretty damn lean to get like a chisel jawline. And so I've got the fat face thing going on and that's part of it. If I get a look at it every day, I'm more likely to make better choices. You know what? You know what? I've got my kids pinched my stomach rolls. Do they really?

Starting point is 00:12:19 It's fun. See, I have the opposite problem for me because if I grow a beard to hide my gunt face, because I store nothing in my face. Yeah. So it ends up happening as I age, my face just gets less and less, like, you know. You don't need a little bush to help.

Starting point is 00:12:33 Yeah. So it starts to look old. How many DMs have you, because no BS6 pack abs has been flying off the shelves right now, right? Yeah, crazy. How many DMs are you getting right now about what you look like in that?

Starting point is 00:12:43 I've already done them abs. I've got about five so far. So the, so I shot and I created the no BS six pack formula with Maps and a ball like back and I want to say 2012 we filmed the Program and like 13 or 14 right to 2014 2013 for anabolic I think 2014 for no BS so we filmed it. This is, and I was gonna be on video, so I dyed my hair. So no, my hair didn't just go from black to completely gray. She's a sharpie, bro. No, I didn't show it.

Starting point is 00:13:12 I was like lean for the, for it, and it's all shot in my old personal training series. So if you wanna see what my old studio looks like, and you wanna see what it is. You wanna know what I was like? I wanna see is what Adam's famous pose, where he bites his shirt and like oh my god I'm so embarrassed. I did that once I gotta go back on my Instagram delete that a lot of people do that now

Starting point is 00:13:32 I've ever when you're all shredded and then like oh These guys bit that like pose off of you Sexy Abs and biting you know what I I tell what, you were already pretty damn good on camera. For somebody who has no experience doing that and I haven't watched those videos in forever. And I'm watching them, like, you know what? You were pretty damn good right out the gates, dude.

Starting point is 00:13:58 It's weird because I'm not that kind of. Well, you know what? When Doug first put it on, it felt, there's a few things that you know you, you do something and it feels like, oh, this is good, I feel good at it. And when I first became a trainer, I felt that, when I was managing gyms, I felt that, and then when I got on camera for the first time,

Starting point is 00:14:15 that doesn't mean I was great, it just meant I felt comfortable early on, that's all. So, you said the confidence. Because I have to say that, that's an area that I didn't anticipate when we first started on this that I wouldn't like or that would be hard. Oh really? Yeah, that's because you like being in front of people.

Starting point is 00:14:32 That's why I thought it was weird for me. I thought it's a weird interaction. Well, I just thought nothing could be more nerve-wracking for people to get up on stage and talk to hundreds potentially of people. And if I have overcame that, then when just talking to a camera, me and Doug, it should be no problem, but it's really awkward. It's totally different. It is different.

Starting point is 00:14:53 Yeah, because I feel less comfortable in front of people. I feel more comfortable in front of a camera. Okay, so do you think it's because you know you're in front of a camera, you know it's going to be recording you, and we'll see it afterwards, or is it that there's no feedback? So this is, yeah, this is my, what I think for myself personally is, when I'm on camera, I tend to talk faster and ramble,

Starting point is 00:15:16 and when I'm in person, I slow it down because I can see, like you said, I can see your reaction. So if I'm going, yeah, if I'm going a certain direction, and I see people like, like, like, we're trying to look in kind of sideways at me, because maybe I'm talking too fast, or maybe I'm not making my point clear, I can read all the feedback that I'm getting from the crowd,

Starting point is 00:15:35 and then I could change what I'm saying, or I can elaborate on something that maybe they didn't understand, or whatever. So I like that. I like that feedback of knowing if I had your picture. So what's the trick? Because I'm looking out in the audience picture everybody naked, but from the camera, I'm like, do you picture like robots naked? What do you do? Doug, you just picture him naked. Yeah, because he's the one holding

Starting point is 00:15:55 me, he's the one holding it. No, you know what? So when I'm talking to a crowd, although if I get into it, I feel comfortable too, but initially it's because I'm aware of all the people in the room who are looking at me. And that, if I allow it, can start to mess with me a little bit, but if I'm in front of a camera, I don't feel like anybody's watching me. I feel like I'm putting on a show and it's just me and my buddy in the room. And if I'm in, oh, so here's the other thing, you know what helps me a lot?

Starting point is 00:16:20 I don't know if this will help you, but this helps me. If I have family or friends in the room when I'm presenting, I feel more confident because I wanna show them what I'm doing. So I feel like I turn it up, you know. That's horrible for me. Really? Yeah, I'm like, get outta here, go away.

Starting point is 00:16:37 Yeah, they screw me up. Every time we've had like, anybody I know it's in the audience, I'm like, gotta go. Yeah, I'm not gonna be myself. You know what hurts me that I would love to, I try to watch you Justin, is I can't be funny in front of people or a camera, then it feels too much like I'm acting, just doesn't work. No, that's the only thing that comes like okay easy for me. It's like trying to be serious and present like real information is I just like I get way

Starting point is 00:17:02 to inside my head. If we could just, if we could all just make it combine, dude. We need to make a baby. You got a Voltronet, you know, human centipede, whatever you want to call it. Yeah, you got all the perfect stuff. Oh, disgusting. It's so good. Sorry, I was just waiting for you guys to be far.

Starting point is 00:17:15 Yeah. Yeah. Disgusting. Anyway, dude, do you guys hear the news about Gold Gym? No. They apparently are going to be applying for chapter 11. What? Yeah.

Starting point is 00:17:27 So they're completely not. Like the entire frame, okay, because it is a franchise, explain how that's going to work. I can pull up the study, let me see if I can find, not the study, the article, I'll Google it, let me see. But yeah, apparently their chapter 11, I would assume if they're applying for chapter 11,

Starting point is 00:17:42 it's the franchise. So that's what I would assume, because it made big news. Why would the news, you know, why would like ABC report it? Yeah, how does that, now that's interesting to me. How does that work, okay, imagine? Right here, say USA Today,

Starting point is 00:17:53 Gold's Gym Files for chapter 11 Bankruptcy Protection on made amid COVID closings. So this is apparently, they're permanently closing, oh yeah, no, it's the it's the actual company goal It's not the franchise not the franchise is it's saying that the mostly franchise gold gym Which recently permanently closed 30 company own locations. So they had their own locations that they shut down 30 permanently They said that the bankruptcy will have no further impact on current operations. Of course, they're going to say that. So, what happens?

Starting point is 00:18:27 Let's pretend for a second you own gold. And then I, but I own five franchises. So I own five of the gold's brand. What happens when you file for bankruptcy? What happens to me? Do I have to change my logo? No, I think what it means is because when you have a franchise, because I pay franchise fees to you. You're still going to pay them, but I think what it means is that because the company itself provides

Starting point is 00:18:53 certain services and things for that, including advertising, so I think that they're they aren't making money. They're not able to cover and it might be because you have so many golds, Jim, franchisees not being able to pay their dues or whatever. So now they're totally screwed. I mean, the company itself owns 63 locations. So what does that mean for the Venice, the, you know, the Mecca one? I don't think Venice is owned by gold. I think that one might be a franchise from someone else. But this is, I mean, 24 fitness, talked about it. Now, golds, those are two very powerful brands. Oh yeah.

Starting point is 00:19:30 So it's kind of, I don't know, man, it's a little bit scary. Well, we did that episode, right? That's been going around and I had a lot of people reach out to me and there's some states are already opening back up to us. And the consensus that I'm seeing is that people who have the opportunity to still go to the gym are still not, they're wanting to kind of wait and just like what we predicted it. There's only a handful.

Starting point is 00:19:53 You're making them wear masks and it's crazy. That's the regulators. That's all the regulators. All the regulations are going to make it impossible to conduct your model. So you have to completely change your model, which is very important. It's not just that. It's also that, okay, there's already been lots of people that are speculating that we're going to see a spike back up, right? It's kind of inevitable, right? If we, if we slowed everything down and then we opened everything up, there's

Starting point is 00:20:17 probably going to be a spike. So there's, so there's a lot of people, I think, that are just like, I think all weight until I see everyone that everything being lot of people I think that are just like, I think I'll wait until I see everyone that everything is being opened. And I think we're going to see that, you know, obviously we talk about our little bubble, the fitness space, but I think that's what we're going to see everywhere, like movie theaters, everything. I think when it all goes, and even when the regulations come out that, oh, you have to wear a mask or a six feet apart and we abide by all that, I still think there's going to be a large percentage of the population that are going to be abide by all that. I still think there's gonna be a large percentage

Starting point is 00:20:45 of the population that are gonna be hesitant to do that. They're gonna be like, I'll just wait. I've already locked myself up for two months. Sure, now I can go out, but I'm gonna probably choose not to do some of these things that are, you know, put us in a bunch of groups of people under a roof, you know? Yeah, I think the consumer behaviors are gonna be, are definitely gonna be changed for a while.

Starting point is 00:21:07 I don't know if it'll be permanent, but it's gonna be a while because there's, like you said, Adam, there's a lot of fear. So anything that people think that there's gonna be a crowd or lots of people or touching things that other people are touching, which gyms are, I mean, all of the above. It's definitely gonna be, it's definitely gonna be effective.

Starting point is 00:21:23 So what, but I have been, I'll tell you what, along those lines, start interrupting. Denmark has been reopening, and so far, they've shown that there aren't crazy spikes with infection rates for them. So that's good news, but still early, because it's totally, it's more likely you'll see a spike when more and more people are out.

Starting point is 00:21:41 That's the more likely thing. So that's good. And I'll tell you what, dude, I'm reading article after article, and I don't want to name these gyms or businesses because I don't want them to, I don't want to call them out, but a lot of businesses are opening anyway because they have to. They can't, they, and their eyes they have to.

Starting point is 00:21:58 So there's gyms that are saying, I've heard rumors of that too. Yeah, they're just opening like under wraps and like people are coming in. Yeah, well, what do you do? You kind of force an owner's hand at that point, right? Yeah. Like it's either you feed your family. Either risk being, you're getting in trouble in a fine and you operate or you risk staying closed longer and then going bankrupt. But, well, I mean, look, a hard position to be in. You guys are all, you got to do it eventually.

Starting point is 00:22:21 You guys have families. If you're in a situation where you're screwed and you're like either I risk getting caught or I am totally screwed and we lose our house or I can't pay the bills or I can't get my kids, I can't feed my kids. I mean, what decision are you gonna make? I think most people are gonna take the risk because you're between a rock and a harder place.

Starting point is 00:22:43 So what are you gonna do? So are you starting to see that? And then we're protesting California. Did you guys see that? I did. Sacramento and LA. Also, did you see Gavin Newsom is trying to open, like, he was trying to make it so like everybody to go back to school

Starting point is 00:22:54 during the summer, just in case, then, you know, it came back in the fall, like they're trying to predict, like, there might be a resurgence of it. Oh, trying to get schools to start early then? Yeah. Thankfully, they sn snub that idea. Good luck. No, we're opening in mid-August or whatever, like normal.

Starting point is 00:23:09 Good luck with that. Aren't there some countries that school pretty much goes year-round? Well, oh, I know what you mean. I think so. Well, Sweden never shut down schools. Sweden had them all open. Did they?

Starting point is 00:23:20 Yeah, they did much more lax measures. Now, to be fair, they have more infections and deaths than their neighbors, but they're talking about how they're getting closer and closer to herd immunity. Because now the argument is, yes, we might have a higher spike, but then we're out of it faster.

Starting point is 00:23:39 And by you flattening the curve, you're gonna have the same amount of problems because it just lengthens it. That's the debate right now. I don't know. We'll see what happens. Did you guys see, so I guess I just saw on social media just recently, Thor, the mountain versus Eddie Hall, so they've had this ongoing rivalry between the two of them in terms of winning world strongest and all that kind of stuff, like the Arnold and I guess so Thor obviously is reigning champion now, but this company paid

Starting point is 00:24:11 them to box. So now they're doing celebrity boxing. No, I did not know. Remember we predicted this. We talked about this back when we did. Yeah, man, when we call our sports, I And I said this to you that don't be surprised. I mean, these guys, because of the, if the, if the, the following, yes, that each have millions of people

Starting point is 00:24:30 following, and those are huge human beings, dude, those are just like giants. How mad though, or how mad are you? It's gonna look ugly. How mad are you though, if you're like a real boxer, a real boxer who's been boxing for 20 years of his life, just made it to the professional level, or maybe you've even been a pro for a while,

Starting point is 00:24:46 but you're kind of unknown, and you've been trying to fight your way up, and you make heartbeats. I'm sharpening your skill every day. Hardly anything, and then these two guys who don't even box at all. It's just gonna be a sloppy slug fest. Can do a pay-per-view that will outsell anything.

Starting point is 00:25:01 That's just, and that's exactly why I think it won't last, because when you watch people who don't know how to fight fight, if they're a while, you're like, see, I don't, I don't agree with that. It doesn't matter. Bro, what do you think entertaining? What do you think Thor and Eddie Hall are going to look like in a boxing match? Terrible.

Starting point is 00:25:19 They're going to be so deconitious. If someone doesn't kill the other person in the first like 30 seconds, the rest of the match is gonna be them That's gonna determine everything cuz they're gonna give it a full throttle Yeah, but think of yourself as the young teenage boy who's interested or a fan of either one of those Psycho you know that's a debate. You're having with your buddies like no I bet you any would whoop his ass no and then the show you beat me in deadlifting, but I fucking put you know what I would like to see I'd like to see one of those guys box a like high-level amateur boxer who's a heavyweight Just hey Thor versus so-and-so who's a you know pretty good level amateur boxer. Let's see how well he does

Starting point is 00:25:55 You know that's what I like well then that would look like member with remember when Kimbo slice first hit the scene Yeah, and he was he had all the street fights and he was whooping everybody's ass Kimbo knows how to box though. Yeah, but he's still got his ass kicked the first time he fought a UFC guy. Of course. The first time he fought a UFC guy, the guy just whooped it. But he still has like skills way over, you know, right? The average person to my point is though is like there's of course he's in there gonna get whipped. If someone like Kimbo's size still got his ass kicked, you know those guys would get whooped by a robot. Do you know what that reminds me of? The original pride fighting championship in Japan,

Starting point is 00:26:26 which by the way, because there's no MMA going on right now. Oh yeah. They're starting to show an air like old fights from pride and UFC, so I was watching like the old ones from the UFC. What's the guy's name, Bob? Oh, Bob Sap. Sap. Yeah.

Starting point is 00:26:40 He was a fucking huge human being. Huge. So pride. King Kong everybody. Pride used to do that. They would put like a giant against a small guy who was skilled. And let's just see what happens. Yeah.

Starting point is 00:26:52 And those fights were, there was one fight where Bob Sap, so he's this massive human being. And he fought this little Japanese dude who was a wrestler. And he outweighed the guy by, I don't know, 80 pounds, 100 pounds, maybe more, maybe more than that, probably 150 pounds. The dude went in to take him down, sat just lay down, flattened him, stood up, and power bombed him for reals. Yeah, and I was like, did he just kill this person?

Starting point is 00:27:14 He literally could kill someone's weight. Luckily, but what did Thor do? He did lift it like 501, right? No, 502, 502, 501, I killed his grams. Oh, it was 501, that was 502. Yeah, I saw that. He broke the record. Now, this is a strong That was five oh two. Yeah, I saw that. He was thousand, something pounds. Broke the record.

Starting point is 00:27:27 Now this is a strong man record because he used wrist straps I saw. Yes, okay. How would it insane? I feel like it came up smooth as butter too. It didn't look like he grinded it. He got so big. Did you see like pictures of his progression of getting big?

Starting point is 00:27:41 Have you seen him next so big? You see Stan Efforting posted a picture, you know how big Stan is, right? Stan is a fucking rind, right? He looks like he could put him in his pocket. Yes. He's what, six, nine? Yeah, he's a beast.

Starting point is 00:27:53 It's just a whole different, like species of human, almost. Doesn't even make sense. It's insane. Anyway, crazy stuff. So, got some cool studies to talk to you guys about in regards to red light therapy. So obviously Jessica's pregnant.

Starting point is 00:28:07 So one of the things that we talk about or we're looking into is stretch marks and stuff like that. So I did some research on how red light therapy affects wound healing, scar, like reducing the appearance of scars and stretch marks. And believe it or not, there are studies,

Starting point is 00:28:26 there's actually quite a few, that show that it helps with those things. So there was a study on, they did one with kids, so there were 15 children, and they treated half of them for their scars for three months, and compared the differences to the untreated areas. They determined that the scars treated with red light therapy showed significantly reduced scarification and appearance.

Starting point is 00:28:48 And then they concluded that red light treatments are safe and effective for raised scars. So if you have scars that are a little raised, it can help lower them. Then in 2004, there was a study of burn scars that found that patients treated with red light on average showed twice the decrease in visible scarring as those who didn't use red light.

Starting point is 00:29:06 I imagine this is the same science that supports why it's so good for my psoriasis, right? Because obviously it's not doing something in my gut that's healing my autoimmune issues, right? It's doing something that's with the skin that makes it look so much better. And I get DMs all the time about that because I've brought it up on the show and no, it makes a big difference. I you have to be consistent though. Yes, you know, that's not it makes a big difference. I have to be consistent though. Yes, that's the thing. It's not like you use it one. It needs to be like a designated red room in your house.

Starting point is 00:29:30 That's why I have to create that. Yeah, I would like to close it. So we've created that in one of our guest rooms and I bring Max in there. So wait till you read that. So I started doing research on putting him in front of it. You know, especially when you first have a baby, you're not taking him outside. You're keeping him inside before it gets all a shot.

Starting point is 00:29:49 So we keep him in, depending on what time of the year it is, you're probably going to be indoors during those early years. So I mean, I remember asking the doctor. I'm like, listen, I've seen they put some premium babies on those. Yeah, like UV beds. Yeah, the UV beds, things like that. So, it's gonna blink. Yeah, exactly.

Starting point is 00:30:06 So, I thought, is it okay for him to be in front of the red light? He's like, yeah, no, absolutely. So, when I get in front of it, I just, I play with him. That's kind of our routine is, I'll go in the room and just let the whole room and then him and I play in there for like 15 minutes. Well, it sounds, I mean, it almost sounds silly

Starting point is 00:30:22 because you read the list of things that red light therapy is supposed to help with. And it sounds like a bunch of, you know, no pun intended red flags for bullshit. It says, helps regrow hair. Anytime something says that, I'm like, whatever. Yeah. Helps with wrinkles. Okay, like that's about, you know, helps with stretch marks, help with your skin.

Starting point is 00:30:41 But the funny thing is, if you look it up and I challenge people to do this, it's look up the studies, I'm not talking about one study or two studies, there's like a couple decades of studies that actually show that it does help with those kinds of things. So it's pretty crazy. I think the thing that you have to be careful of is there's a lot of people that, because there's so much great studies supporting that, you know, the average consumer, even me, like I can't look at a, a Jew of light and then like some generic one and know visually what the difference is. So it's really easy for people to get scammed

Starting point is 00:31:17 on that. Like, oh, I, you know, I heard mine pump talk about red light. Oh, people, let me just painting. Well, yeah, bold. Exactly. Let me get on Amazon and just look for the cheapest red light that I can get and I'll start using it and then they just buy some generic red light and that's not worth those, that didn't get to do nothing. No, the actual, if you get the same, very expensive. If you get the same power and frequency and dose and all the stuff that are used in, in actual studies, you're going to pay money.

Starting point is 00:31:40 It's not inexpensive. It's not a cheap product. So if you find a red light that is inexpensive, then it's probably not the actual, like the one that the kind that they use in studies. There's a particular frequency and dose. And like you said, Adam, consistency makes it work. If you use it, you know, once in a while, you're not going to see, but you have to use it every single day or every other day to see, you know, those types of benefits. No, I don't know. For sure. Yeah, so anyway, thanks Doug.

Starting point is 00:32:09 Oh. Yeah, you guys know what's going on right now. I'm so excited for his billions is back on TV, dude. That's such a good show. Oh, I know. Sunday Heaven premiere. You still haven't seen it? No, I'm watching it all.

Starting point is 00:32:23 Oh, whatever. Why? What was I trying to watch it? I tried to watch the, tried to watch the what was wait, you know what you're watching? What was that damn show that he you know that by the way it broke all kinds of records to show that you talk? Extraction. Yes. I told you guys extraction did I still have a scene. I saw the teenage kid. I'll give that one a fair go I'm selling it appropriately. It okay plot. It's not like a great story If it's like a John Wick kind of deal. If you want, like good, what I mean by good action

Starting point is 00:32:49 is the fight scenes look like they're cool, they're different, they're legit. The car scenes are, some of the best car scenes I've ever seen in movies, they're fun and exciting. Like that. I'm watching that by myself. Then you watch it, but no, I haven't seen that. Yeah, no, Billion's amazing dude.

Starting point is 00:33:01 Oh, it's such good, like thick, like plot, like so many different things going on that it just gets, I love that this season is still compelling so far. Like it's like the story of all of them, you know, and their interactions. So it's like it's like a three way kind of like fight for power and dude, Taylor's getting fucked the most out of this.

Starting point is 00:33:22 Well, I just think it's interesting. I was trying to, well, last night we watched it and I'm like man, I love this show, I just think it's interesting. I was trying to, well, last night we watched it, and I'm like, man, I love this show, I was talking to Trina, and I was trying to think of, have they ever done a show that really lets you peer into a billionaire's life? Like how they make their money, how they operate, the way they're brain, and they do such a good job.

Starting point is 00:33:42 Is it realistic? Oh yeah, really? Yeah. It seems like it, yeah. Yeah, yeah, yeah. Yeah, yeah. I mean, of course, with the television shows, there's, I'm sure they exaggerate a lot of situations, but I think they probably try and stay very,

Starting point is 00:33:52 very true to the type of... It's almost like, think about what you do if like, money really isn't like a limiting factor. You know, like if I want to get somebody to spy or do things or like find loopholes or whatever in whatever thing I'm trying to get towards like you know get get bend the rules and all that you have people that you can hire for that at that level. Yeah, you know what's what sucks about that what's crazy about that when you're a billionaire

Starting point is 00:34:17 you have people coming to you like politicians and lawmakers saying hey yeah you know hey can we hang out like what's the deal the deal? Can you help me out? And that's why it's cool, because I think they do a good job of tying in the political side of it and like all the corruptness that probably happens at that level, and you can't help a guy, you gotta think that this is happening.

Starting point is 00:34:35 Yeah, I think I'm gonna, I think I'll pick up on it. But I did try to watch black as fuck. I did watch the first, like half of the first or three quarters of the first episode. It does look good Mm-hmm. It's funny. Yeah, it does look really good. Did you ever get into the office? Yeah, yeah Yeah, not super into it, but I've seen episode okay, so I love the office you watch the office Yeah, and it's got it's got three different characters from the office in it and it's written with that style

Starting point is 00:34:58 So it's I mean if you like the office, I think you'll enjoy that dude So I was working out this morning and often I get these thoughts and ideas around exercise, obviously when I'm working out. And I was thinking about all the most important things to focus on when you're working out for, just good results, right? And at the top of the list is always for me form. Anytime, I mean, this is what a trainer's good for,

Starting point is 00:35:21 is teaching form, making sure you have good technique, obviously, because form either makes of exercise effective or it makes an exercise ineffective or worse, makes it so that you can hurt yourself. But at the very least, you can go from this is a great exercise to do this thing and do anything for you. So I was thinking of all the different ways that, you know, as trainers, we help people with their form, techniques

Starting point is 00:35:46 we can use besides watching people, correcting the form, helping them connect. There's, you know, a few different things that you can do. And one of them is changing the, just the position that the person's in with the exercise so it forces them to have good form. So an example would be a Z press, right? If you're doing an overhead press standing, your the tendency to cheat or the, you know, just just moving the bar in a way that's not it's not supposed to happen. The tendency is much higher. The risk for that's much higher because you're standing, you can pop up on your feet, you can arch back, you leverage, you leverage, right?

Starting point is 00:36:20 It's just it's too alluring. It's too much of a risk for some people. But having them sit on the floor, legs out, like if you cheat, you can't do the exercise. So another tool that I, you know, and I, we brought this up on a previous episode, but I want to bring it up again. It's the Fisial Ball. Fisial Ball forces you to have good form, which is what makes it valuable for people. It's what makes it a valuable tool. So it's funny you bringing this up because this weekend,

Starting point is 00:36:47 I was training with the stability ball or physio ball, whichever one you want to call it. What I've noticed, I catch myself doing this for our audience. I get a lot of DMs around this, so this is for you guys. It asks this question a lot of like, what program are you following right now? Or what are you training like? And what I tend to have this tendency.

Starting point is 00:37:04 Now I do have moments where like when I, Powerlift came out that was such a new program for us, you following right now or what are you training like? And what I tend to have this tendency, now I do have moments where like when I power lift came out that was such a new program for us I'd never followed a power lifting protocol. So that one I actually followed to a T. But for the most part, most all of the programs that we write, I mean, it's a collection of our experience between the three of us,

Starting point is 00:37:21 we've trained that way ourselves or clients for very long time. So following it to a T all the way through, sometimes I'm, it's not really my thing. But what I notice that I do always is whenever we have a program that we're talking about, or we're selling for the month through the tap off, or whatever, I always end up implementing some of the fundamentals

Starting point is 00:37:40 or some of the philosophy from that. So like last month and anywhere, I was doing body weight stuff. And I would pick, you know, I would pick and choose certain things that I want to implement because we're talking about it. So it reminds me. Yeah, it becomes top of mind again. Yeah, exactly.

Starting point is 00:37:53 It's top of mind and I go, wow, you know what? It's been a long time since I've actually pulled the stability ball and trained on it. And there is a lot of great benefits from it. And so I catch myself. Guys are exercising with it because when I had the stability ball out again, I'm like, Oh, we're using this to

Starting point is 00:38:06 the honey. 100% a highly suggest. No, you know, they're great tool for the bedroom. Hey, Keeley here for a second. I'm serious. That's hilarious. I told many married people about this. Oh, God. Yes. Anyway, so by the way, you know, they make stability balls

Starting point is 00:38:22 with sex toys on them. I just reminded me. I, yeah, I close my sister was toys on them. I just reminded me. Yeah I Did you ever had us for that one? Yeah, you don't remember her. I mean I remember that you said you work for a dildo company But you didn't say exactly what they well, they do everything It's like a sex toy company so they do everything and one of them is like a stability ball with a fucking dildo on it Wow, that's a dance. You don't know me sending that to us like a couple of these clients to cure sometimes they slide off the Oh my god, it's just. You don't have to be sending that to us. I keep the clients to cure. Sometimes they slide off the field.

Starting point is 00:38:45 Oh my gosh. It's just giving us terrible. So listen, so the other two days ago, I was talking to my sister's fiance, a great dude, love him, did that, he's a police officer, and we were having conversations around, like what is,

Starting point is 00:39:00 because I'm curious, what does crime look like right now? People are not going out, we're in California, we still, everybody's got masks on, so who knows what's going on? Well, so that's what I thought. I thought crime would be low.

Starting point is 00:39:10 And he says, it's not lower, it's different. And I said, what do you mean? He goes, we don't get as many like, robberies or gang violence and stuff like that. He goes, but we're getting way more domestic violence. Oh, yeah, yeah. Stuff like that at the home, which, oh, that's terrible.

Starting point is 00:39:27 He said it's, he said that went up through the roof or because people, I think they're home, they're stressed out. So that led me down a path of reading what people are suffering more from because of the situation. And insomnia and sleep issues has something like doubled or something like that. Insane explosion.

Starting point is 00:39:48 That makes sense, yeah. And sleep issues and how weird is that though that we have more time on our hands and then you have insomnia? Technically you can sleep in, right? Well, there's two reasons that the article said, one is the changing of their people sleep rhythms. So, okay, I don't have to,

Starting point is 00:40:02 before I had to wake up at 6 a.m. to get ready to drive to work, whatever. Now I don't have to, before I had to wake up at 6am to get ready to drive to work, whatever. Now, I don't have to be on Zoom until 9. So, I'm just gonna go to bed late, wake up at, you know, 8.45, hop on Zoom. The other one they think has to do with, and this one I agree with, is just more stress and anxiety. That's keeping people, because that's the number one reason. So, I was doing more reading on what can help this besides stress management and all the hard stuff. Like, is there, what are the best remedies? And the ones I came up with are chamomile tea, passion flour, both natural herbs I can help with anxiety.

Starting point is 00:40:37 And then CBD and cannabinoids, just, they do the, I pulled up a couple studies. In fact, I'll pull them up right now for you guys. This is a study published in 2019 called Cannabidiol and Anxiety and Sleep, a large case series. And they found this was a pool of semi-two adults, and they found that sleep scores improved within the first month of use in 66.7% of the patients.

Starting point is 00:41:03 Now, 66.7% improvement in sleep is huge with anything that's not a pharmaceutical, because anytime you have somebody try something that's natural for sleep, sleep is such a hard thing to treat. Another study conducted by Project CBD examined 1500 over 1500 other people who use CBD issues for sleep issues and staying asleep.

Starting point is 00:41:27 And it found that CBD reduced the average time it took those individuals to fall asleep from 62 minutes to 20 minutes. So cut it down by two thirds, the time it took them to sleep. And then they also said that users reported waking up less throughout the night from four times on average

Starting point is 00:41:46 to just once. So it's a huge difference. Huge difference. So is this the same science that supports why some people try and make the claim of using it as a recovery supplement? Because if you take this and it dramatically improves sleep, we know how much sleep plays a role

Starting point is 00:42:04 on your guys on your on muscle recovery, right? So if you do a good job of taking this, is it really the- Is it directly affecting- Exactly, is it directly affecting, or is it the benefits that they're reading or they're what they're finding out is really because your sleep is dramatically improved,

Starting point is 00:42:19 which we know what that does for recovery. That is such a good question because- That would be what I would expect. Of course, if you're getting bad sleep versus good sleep, your recovery is going to be dramatically different. Absolutely. Of course, that's a very, very interesting question. Well, I mean, the people that use Ned's hand boil, which is the company that we're

Starting point is 00:42:39 sponsored by, it provides a CBD product, but it's got other cannabinoids besides the THC, right? So the feedback that we get, the number one reason people use it and keep using it is for sleep issues. That's number one. Number two is anxiety. Now, there is a lot of speculation

Starting point is 00:42:56 that the reason why it helps with sleep is because it helps with anxiety, not necessarily that it makes you sleepy or tired. And that's my experience. If I take it, I don't get tired, but I do get calm, which is totally different. I feel the same way. This quads brought to you by Organify.

Starting point is 00:43:13 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. That's O-R-G-A-N-I-F-I.com and use a coupon code MindPump for 20% off at checkout. First question is from Blaze 84.

Starting point is 00:43:42 When returning to a 1-5 rep phase from eight to 12 and or 15 to 20 reps, do you continue using the same weight from your last five rep max, add or remove a few pounds or start back at my five rep max and see how I feel and go from there? That's a hard one to answer. Because there's gonna be a lot of variance. Well, I'll tell you what I do.

Starting point is 00:44:04 So let's say I trained for three weeks in a low rep range, right? One to five. And then I, next few weeks I go eight to 12. And then the next few weeks I go 15 to 20. And now it's time to go back to my one to five rep range. I start my workouts with what I finished with, and my last time I was in that phase, to feel it out.

Starting point is 00:44:24 Now, usually what happens, and now I've been doing this for so long that this just always happened because at this point to get my body to continue to progress, now I'm kind of hitting, I feel like I'm hitting certain genetic limits or whatever, but I typically feel, because I keep a log, right?

Starting point is 00:44:40 And I'll do what I did the previous time, I did the low rep range, and I'll find that I could squeeze out another rep, or I could add a little bit of weight. So let me get this straight. Now you start back where you started before on that one to five, not where you finished. No, where I finished the one to five phase in.

Starting point is 00:44:56 The last time I left it at. So exactly, that's what I'm saying. So let's say you just went through a phase, and let's just use deadlift to make it easy. Sure, where you peaked. So yeah, you start back where you peaked. So yeah, you start back, where you peaked. I'll start back to where I feel like I got to, and if I was comfortable there, that's usually where I'll go.

Starting point is 00:45:11 So let's say I finished my first one to five rep range, and I was able to get five reps with 450 or something like that. I'll grab 450. Now, if it was a single, I won't do that. So I'm glad that's good, I should clarify. If it was one rep I won't do that so I'm glad that's that's that's good I should I should clarify if it was one rep I'm not gonna go back to my last one rep max because if it is Heavy or too heavy I there's nowhere from to go. Well, yeah, I took like the four five rep Yeah, so I typically go back to

Starting point is 00:45:38 the exact same way that I started that phase before But what I noticed is that like it's easier. Let's like you know Let's just say for again using the deadlifts asifts as an example, let's say we're running at that. That's probably better advice for most people. Maps and a ballic, and I start off when I'm working reps of five, I start off in week one and I'm doing, let's just say for arguments, say, 375 or something. Then I go through the whole strength phase and maybe towards the end, I'm now pulling in the mid fours

Starting point is 00:46:09 or something, and then I move into the next phase. Well, then I come back around. I still start back at 375 just for safe reasons and to see where I'm at. Plus, like you're to your point, you know, it's rare that I'm making huge leap strength leaps. So I can normally just tell right away what the 375 feels like in comparison. And if I've done a good job of falling, they need to jump up

Starting point is 00:46:32 substantially. Yeah, the jumps are bigger. Right. So the jumps are bigger. So now where it took me, you know, all the way through the phase to get from 375 to maybe 450 or something, maybe I'm at 450 within weeks two or three right away. So it's just, typically that's kind of how I do it. But that's why it's hard though, because it depends on who you got. You've got such a fuel thing for me too with that. Yeah, so.

Starting point is 00:46:53 Think of how you have a new, like a new client can get these types of games, right? Like if it's a first time someone's ran, like they've never ran like a really good program where they've structured it, and they purchase anabolic, they're running through it. And they run through one time and they come back a second time.

Starting point is 00:47:08 A lot of times that person can do exactly what you said, so they can start with a peak tat because their body is responding so well to this actually programming legitimately that when they come back around the second time. So it depends on where you are. So let me clarify, because that's a great point that you bring up.

Starting point is 00:47:26 I think if you're doing it this way, what you need to do, if you pick the weight that you used last time in that rep range, pick the weight that you used that the upper part of the rep range, because if it's what you did five reps with and the range is one to five, and then you try it again and you're like,

Starting point is 00:47:42 oh, I'm not any stronger, or maybe you regressed, which is unlikely, at least you could drop reps. You don't want to go with the one rep max because now you're screwed, where do you go from there? But more often than not, this is what happens, unless your diet is off and all that stuff. If you're nowhere near your, because you got to keep in mind,

Starting point is 00:47:59 everybody has a potential. You have a genetic potential, And at the bottom of that potential is you being totally inactive, sitting on the couch all day, eating terribly, not taking care of your body. At the top of that potential is what you can achieve when you've got a great workout. It's programmed appropriately for your body.

Starting point is 00:48:17 You've got a great diet, good sleep, good lifestyle, that stuff. So there's your potential. And then of course, how long you've been training and whether or not you're hitting that upper limit. So if you're not at your total potential, if you haven't reached your genetic potential yet, following a program like that, you're going to find that you're going to be stronger when you revisit those old phases. It's just you can actually almost expect it. But of course, consider lots of

Starting point is 00:48:40 different factors. I wouldn't expect it if the first time you did it, your diet was on point, you were sleeping good and the second time around, everything else was off. But the progress you should see is should be pretty damn consistent and people have told me that they enjoyed the second and third round of a MAPS program more than the first round because then they've gone through it,

Starting point is 00:49:01 they can modify it a little bit, they know how their body's responding and the second time around their body responds even better. Next question is from Shell Keep Fit. Body builders have to do some intense poses that often involve contorting their body in different positions. What specific mobility movements would be beneficial for a body building competitor? That's an interesting question.

Starting point is 00:49:22 Yeah, I thought that was pretty interesting. Yeah, I mean, so I like, That's an interesting question. Yeah, I thought that was pretty interesting. Yeah, yeah, yeah. So I like, yeah, what a good question. I've never actually even really thought about this from this perspective, but I know how much I have to twist and rotate, like when you're up and you're doing, like let's say a double bicep or if you're a men's physique and you're doing your front pose, you actually are facing one direction

Starting point is 00:49:46 and you're rotating your upper body to kind of like twist your obliques in your abs so that gets all tightened up. So I would think some good rotational strength stuff would be incredible for a body builder for that reason. Yeah, if you, okay, so let's look at the compulsory body building poses. And then these are the ones that you go on stage

Starting point is 00:50:05 and you're required to do. And then of course, when you do your normal routine, where you can get creative and do all kinds of different poses, but the compulsory ones are front double bicep, back double bicep, front, lat spread, rear lat spread, front thigh shot and abs shot. And I think that's all of it. Most muscular, I'm not sure if that's compulsory,

Starting point is 00:50:23 but it might be, right? So there's your poses. When you see bodybuilders pose on stage, where they typically have issues is their back double bicep, rear lat spread, so that's typically, those are hard because a rear double bicep requires good enough shoulder mobility and scapular mobility to where you could both squeeze the back and spread the scapular

Starting point is 00:50:46 That's not a necessarily easy thing to do people either squeeze too much and give themselves the appearance of looking Flat or they round too much and now they don't bring out the muscularity of the middle of the back So you'd want so the wall test In maps prime would be great for that kind of control. And then some scapular mobility movements like wall circles or something like that, I think it helped for that. I picked this question because of working with various models and different people

Starting point is 00:51:13 coming through on our programs and everything in the bodybuilding side of it. It was, I noticed a lot of immobility in the shoulders specifically, so to that point, so I definitely would emphasize that in going to present yourself in a certain way on stage to really open that up and to be able to, like I was just imagining that, like not even having the ability to retract and depress,

Starting point is 00:51:40 like you should, would affect the way that you're gonna present your muscles on this day. Yeah, really interesting question. I really haven't thought, and you're right Justin, like we had some bodybuilder friend of mine that did actually, he did the posing,

Starting point is 00:51:54 or did all the exercises in anabolic, and I don't think we were prepared to see his lack of mobility and how little range of motion he had in his shoulders. And that is, so I think of- That's a result of how he trains. Right, no, 100%. So I definitely agree with the wall tests, circles, thread the needle.

Starting point is 00:52:13 So when I was talking about, like, the thoracic rotation. The thoracic rotation, yeah. Yeah, so especially for like the men's physique guys. I haven't even better for that. So, and these aren't compulsory poses, but bodybuilders and physique athletes, especially bodybuilders like to do these twisting bat, you know, a rear double bicep front double bicep shots, or, and the reason why you like to do it is because it makes your waist look smaller, makes your shoulders look wider. And by the way, as a bodybuilder, how you present your physique can make or break your, your odds of winning. I mean, there's,

Starting point is 00:52:42 there's, in the 90s, I remember there was a body builder, Paul Dillett, who standing there relaxed, looked like he would win. He just looked like a monster. When he started posing, he'd lost every time because he didn't know how to present his body properly. And one of the most difficult thing to do are these twisting shots. And so it's that rotation and be able to have

Starting point is 00:53:00 that good shoulder mobility. I would say, windmill. You get really good at windmill. You're able to create that good shoulder mobility, I would say windmill. You get really good at windmill. You're able to create that straight line with your upper body, with the rotation and the lumbar and the activation of the thoracic. I think be really good. Now for those of you who aren't bodybuilders, I'm going to give you some interesting tips that I think you'll benefit from.

Starting point is 00:53:21 Forget whether or not you're posing on a stage or not, I think the bodybuilding poses have their own value. I think if you can practice holding these poses and squeezing them to where pretend like you're being watched on stage. So you're doing a front double bicep. It's not just your biceps that are being looked at. It's your chest. It's your abs.

Starting point is 00:53:41 It's your thighs. Your calves. It's the whole package. Hold these poses and try to maintain composure. They become great static tension exercises, just in and of themselves. For the average person listening, especially if you're working at home and you're looking for ways to increase the intensity of your workouts or just add something, at the end of your workout, go through the compulsory bodybuilding poses for about 10 minutes, spend, hold them for 10, 15, 20 seconds like you're being watched by a judge, and watch

Starting point is 00:54:10 how you feel. It's pretty funny, because the first time going through FRC, you know, and realizing that you can intensify that muscle squeeze, and like that's the whole point of these types of stretches, like I was thinking about bodybuilding poses. They're just set up in different angles in your bodies and different positions, but it's the same concept. If you utilize isometrics, it will really open things up for you. Next question is from Coop Low Camp. Is it detrimental to squat with your feet slightly angled outward. Now, it depends on the person.

Starting point is 00:54:45 I think if your feet have to point out, and you have to take a stance due to your poor mobility, then the detriment can come from the fact that it may increase risk of injury. It may reduce the effectiveness of the exercise because your range of motion isn't great. But the real issue becomes the fact that you end up strengthening movement through poor mobility because what you train

Starting point is 00:55:10 gets stronger. So back to like the previous question, we talked about bodybuilders with poor mobility, especially in the shoulders. If you watch bodybuilders, you know, what they're trying to do oftentimes is feel a muscle, they're trying to maintain tension. And one of the bad ways of doing this, it's effective in keeping tension, but it's a bad way because you do it too long and you end up creating problems, is to cut your reps short. So like if I do a shoulder press and stop just short of lockout and come back down, I'll

Starting point is 00:55:38 keep tension on my shoulders, but what ends up happening is end up strengthening a short bad range of motion, and it makes anything else really weak. The better way to maintain tension and muscle is to know how to keep tension in it through a full range of motion. So with this question here, if it's a mobility issue, work on that

Starting point is 00:55:57 because then it's detrimental. Otherwise, if it's a structural issue, I think it's okay. Yeah, I think I was just interested in this question just because of what I've heard from strength coaches and from coming up through squatting techniques. A lot of times, they blame it on genetics, so they blame it on the way that your gate is or the alignment. And so then the outward stance with your feet is then suggested and then that's the end of the conversation.

Starting point is 00:56:27 And it's not something that needs to be addressed in terms of, well, if you can't squat with your feet pointed straight, like, why not? Why can't you still produce the kind of stability around your joints to be able to still go through a movement like that that's fundamental? So for my own personal opinion, I think you should be able to squat with your feet in multiple directions.

Starting point is 00:56:52 So I'm with you on that, Justin, and that's changed for me. So I did fall in the camp of, because like you just alluded to, I read, I followed a lot of these strength coaches that would would would say that would say that, you know, everybody is, you know, anatomically different. And, you know, some of us have hips that are positioned this way. Some of us have hips that are that way. Therefore, when you squat, you know, some people might have a more externally rotated. So feet, feet open type of stance, some a little bit more narrow, and you should do whatever your morphology allows you to do and then squat like that. And so I fell in this category of having like this really kind of wide stance when I squat

Starting point is 00:57:32 in and my feet were opened up because, but the truth was that's because I lacked the ankle and hip mobility. And now I'm in a, so I went, and I'll put a picture up if I get, if you guys remind me today, I'll do this for when this episode goes up is, I have a picture of when I was squatting during bodybuilding. So I've got three plates on my back, and I remember having, I remember having Katrina

Starting point is 00:57:55 take a picture of me because I was actually proud of my squat and where it was at currently at that time. And when you look at my squat today versus just that three, four years ago, it's dramatically different. And the big difference between that squat and my squat today is that that's when I remember, Brink was the one that kind of like destroyed that theory for me. He says like, absolutely, you should be able to do that. And if you can't, it's not an anatomical thing that's limiting you from doing that. It's the fact that you

Starting point is 00:58:22 haven't trained the mobility in your ankles and your hips. If you actually put the working at them, over time, you should be able to get that way. Now, he wasn't recommending that I go from somebody who was super wide stance, feet all open to the next day, narrow stance, feet straight ahead from him. Maybe gradual process. Yeah, it's a gradual process. I got to work on the ankle

Starting point is 00:58:40 and the hip mobility to get there. And that's what kind of started that journey. And now you can, and I had all the good excuses of why my morphology would not allow me to do it. I'm a six foot three guy. I have really long femurs. I have all the things that say, okay, based off of your breakdown, you should squat kind of like this.

Starting point is 00:59:00 And I've completely shattered that paradigm now. I mean, I can get into a stance where my heels are damn near touching each other. I can take a straight forward, feet less than six inches apart from each other and squat, ask the grass. But that was three years of like working hard at my ankle and my hip mobility, but now I can do it. And because of that, I can do that now. When I squat and I load a lot, I don't get the low back pain, the, the

Starting point is 00:59:27 brisidus in my hips and all the issues that I used to. So you've also opened up the full potential of the squat now, right? Because you have all these different angles you can use and it's far more comfortable. Oh, yeah. I'm squatting less frequently and I don't have to get as much weight to, don't have to squat as much weight to see the same kind of development in my legs that I used to. So it's completely benefiting me by putting the time and effort in the mobility. So my answer to this is if you squat that way right now, it's not that it's wrong or

Starting point is 00:59:55 it's bad, but it's kind of like how we talked about people who don't squat whatsoever. And because it's hard on their back or it's hard for whatever reason, you should be working towards getting to a place where you can squat with your feet completely straight. That doesn't mean that you just go that way from overnight because you hear that. It's, hey, if you had better ankle mobility, you had better foot control,

Starting point is 01:00:17 and you had better hip mobility, you probably would be able to squat with your feet very straight. Well, and I think up the kinetic chain, how that affects everything, you know, of being externally rotated. And over time, you know, like your knee is going to track in a certain way because of that fact of like always reinforcing that specific angle.

Starting point is 01:00:37 So I just think to consider that to try and, you know, change the foot position would allow more longevity in things. Now, now I'm going to be very careful with what I'm about to say because I don't want and change the foot position would allow more longevity in things like that. Now, I'm gonna be very careful with what I'm about to say because I don't want this to be used as an excuse for poor mobility because more often than not, the vast majority of the time,

Starting point is 01:00:55 somebody has issues with this, it's lack of control, stability, and mobility. But sometimes there are structural morph know, structural morphologies. There are structural hip joints that do not allow for squats to look a particular way. Now, it's not the main reason why it's not the common reason, but you can look at X-rays, you can look at bone structures, and you can see that hips all necessarily look the same. And there are some types of hips where the bone just they just don't move that way. We're slightly turning the feet out or having a different stance is best for that person.

Starting point is 01:01:33 But you'll never know unless you work on your mobility. You'll never know what that if that's you. Right. Next question is from Amelia Jude RD. A friend and I have been discussing the topic of physical relations versus porn. Is there a difference between masturbation to porn and having actual physical relations with someone that you care about? Oh shit, you pick this question.

Starting point is 01:01:55 Well, so you wanted to go here. You know why? Because this is actually becoming a big, this is a big conversation for society. So, the question is there are difference between, you know, masturbating to porn and having actual physical relations with someone you care about. Yeah, obviously, it's totally different, right?

Starting point is 01:02:12 I mean, you're still having sex, you're still, I mean, you're still orgasming, but you're, it gets old after. One, you're doing on your own and you're being stimulated by something visually, the other one you are with someone else and doing it. So I think there's a big difference between the two for sure. Now, as far as pouring itself, we've now had it easily accessible to us long enough

Starting point is 01:02:33 that we can actually look at data. Because for a long time, porn has been around for a long time. There's got to be as soon as we could draw paintings and pictures. We've been making pornography, magazines, when I was a kid, and VHS videos. Yeah, 100 TVs. And then it was DVDs, and now it's the internet. So porn's been around for a long time,

Starting point is 01:02:52 and the Puritans, if you will, have always said it's bad. And other people have said, oh, it's not that big of a deal. But the data before didn't necessarily accept for instances where people had addictions, didn't necessarily support that it was bad, but now we're in a completely different situation where the access of it, there's no barriers like there used to be, so I'll give you an example.

Starting point is 01:03:16 When I was growing up, if I wanted a dirty magazine or a VHS porn video, the barrier was going to a place that sold it, looking the dude in the face. You gotta go through the beads. Yes. You gotta walk all the way in the back. That's right. That's all the weird, like, uncomfortable imagery.

Starting point is 01:03:33 Yeah, the V8, so these video rental stores, there would be like a room with beads. Always, right? Why was that? I don't know. You gotta go through beads. And it says adult's only, and you walk through, and then there's the dirty movies or whatever.

Starting point is 01:03:46 And if you bought it by a magazine, you had to go to a convenience store. You had to stand over. Never have the balls to do it. That's what I'm saying. There was a lot of barriers. Plus, if you bought one magazine, you didn't have a million pictures

Starting point is 01:03:57 or whatever accessible to you right then and there. So we do have data now to show what the ease of accessibility and the novelty because now porn is extremely novel. I can literally look up a specific category and I can find an infinite number of pictures and videos that are in a specific category. You can never do that before. What is the data showing? Well, the data is showing that young men are now reporting erectile dysfunction issues when they never did before. It was extremely rare for a 20-year-old man to go to a erectile dysfunction doctor and say, and then test them and say, oh, your testosterone levels are normal, everything's normal, but I can't get an erection now when I have sex with my

Starting point is 01:04:44 girlfriend or my wife That never never happened before so that's a big one the second one that the data shows is that what is considered Normal is changing completely because we're now being exposed to a wide variety of different things that people are getting into More and more extreme forms of sex. Now, is that a good or bad thing? It's okay for now, but I could see how it pushed too far. It might be necessarily a bad thing. Pornography in the past was one of the,

Starting point is 01:05:18 you know, it was one of the reasons why people will get divorced, but it wasn't a top reason. You know, top reasons were like kids and money and fidelity. Porn is now becoming one of the number one reasons why couples actually get divorced. So it's actually something that can become a problem today where it wasn't necessarily a problem before.

Starting point is 01:05:38 I find this question really uncomfortable to answer. And I don't know if it's because of my mustache right now. It's uncomfortable for me to watch you talk about it. I don't know if it's because of my mustache right now. It's uncomfortable for me to watch you talk about it. I don't know if that's what it is. You know, I think of this, because here, right, there's obviously a religious and spiritual side and view that point that they have on this, right? That it's bad, right?

Starting point is 01:06:00 There's there's. Objectifying bodies is bad. That's the view of you. Right, right. And if you're thinking of doing the thing, it's as bad as the active actually, you think so that's so from a from a religious spiritual side, I understand where that's coming from. So that you've got to you're for sure going to have listeners that are listening right now that are going

Starting point is 01:06:16 to side with that. And I don't necessarily disagree with that as much. Although I do think that it has it does have values in places. And I've seen this firsthand with, I mean, being a personal trainer for 20 years, you get the opportunity to talk to a lot of people and you build relationships with clients that tend to open up and share some things with you. And in my experience,

Starting point is 01:06:41 I have seen some positive things from the use of that. For example, I've had clients that are both type A personality, high performing people in work, executives, and their sex life just take a shit. And a lot of that, and I think now that I'm older, been in business for a long time, I can see this, how I've seen fractions of this in my own life, where I can become so consumed with work and being distracted

Starting point is 01:07:13 that even when I'm with my beautiful partner, I have a hard time being stimulated. And so I've seen couples use something like pornography to get out of their heads of their business mind and thinking and be focused on that to get watch together and then all of a sudden it spurs this great sexual experience for them. So if that helps your relationship because you're not having a connection with your partner I can see that as a great tool there. I have also seen it in relationships where one spouse is, for whatever reasons, health reasons, surgeries,

Starting point is 01:07:48 something going on with them, maybe pregnant, and so they've lost their sex drive, but yet their partner hasn't lost their sex drive. And it's like, could you potentially be that person who's tempted to go out and cheat, and instead of doing that, you utilize pornography to fulfill that desire that you have, and that helps you. So I've seen it used as a positive tool in people's relationships,

Starting point is 01:08:12 and it's helped them. Then you have the other side, which you brought up, Sal, which is the abuse of it. And I think of how we talk about fast food or it's similar like can easily be abused right? It's it's something that is it can be highly addictive And can go from it being a tool to something that is being abused and I think that It is very easily abused especially when it gets in the hands of younger younger team And then it distorts your view of reality, which is also kind of a problem It you know like seeing certain imagery and like looking at women a certain way, like you just walking around, like it kind of reinforces this, this kind of different idea of, you know,

Starting point is 01:08:55 scenarios that are going to happen. Like the pizza guy is not, you know, getting action. Let's be honest. No, 100%. And I think you bring up some very interesting points at them. I think if you're on a voyage with your partner to become intimate with each other through confiding in each other, fantasy, I mean, that's a big deal, right? When you have a partner that you feel honest, that you feel you can be open with, that you could tell what you fantasize about and you feel comfortable enough be open with, that you could tell what you fantasize about

Starting point is 01:09:25 and you feel comfortable enough to do that, that brings people close together, that's intimacy. And I could see pornography being used as a tool for that. If it starts to distract you or numb you, which the numbing process from pornography is the reason why you're seeing man reporting erectile dysfunction, because the way, just like you said, with processed food, if I expose my brain and my receptors to hyper sweet,

Starting point is 01:09:51 hyper palatable food all the time, what ends up happening? Your body adapts. Your body adapts and it starts to find things that are less stimulating, much more bland than they were before. So if you eat lots of candy all the time and you're just overstimulated with hyper sweetness and Hyper-pallot ability and then you go eat some fruit the fruit tastes really bland and I've experienced this This is you go on a go on a diet where you cut sugar out watch how tasty a Go keto for a month go eat a piece of fruit afterwards, and it's gonna be like the sweetest piece of candy of all time

Starting point is 01:10:21 This happens with pornography we know this in fact If if listen if you're listening and you look at pornography a lot, you know what I'm talking about. You go on pornography daily, you'll find that the kind of pornography you need to stimulate you becomes more and more novel, more and more extreme, and it starts to lose its power.

Starting point is 01:10:40 It's very much like a drug. Totally. I totally look at it just like a drug, and it can become an obsession really fast. It can initially start as something that just has helped you sort of distract yourself from your own desires and passions that you're not getting fulfilled, whatever it is. But sooner or later, the more you lean on that, the less passionate you become towards, you know, the real thing. And that's the problem.

Starting point is 01:11:07 I talked to Bishop Baron, on this particular topic, and you know, we talked about, you touched on the spiritual religious side, and I said, you know, it says in Christianity that, you know, having sex without the intent of procreation, or even blocking the potential for procreation is not a good thing. That's what I said to him.

Starting point is 01:11:28 So like, if you even have sex with a condom, birth control, let alone masturbation and porn aren't necessarily good. And he said, look, this is what he told me. He says, there's a lot of things you could do that are sins. And he says, the sexual ones, you know, the ones that are more common aren't as bad as somebody else's. But Christianity, what it says is that the purest form,

Starting point is 01:11:52 the perfect form of sex, it results in the possibility of procreation. I can't disagree with that. I would agree that that would be the most pure form you're connected with someone so much so that producing a child is part of the whole process. I get that, and I get that everything else might not be as perfect.

Starting point is 01:12:13 That's what they refer to when they say it's not ideal. But the reason why I wanna communicate that is I think what'll happen, and I know this, I experience this, I grew up in a Catholic family. If you're constantly told it's bad, bad, bad, bad, don't do it. Because right now, what'll end up happening? We're saying, porn can do this and that. Someone's gonna watch porn after the episode

Starting point is 01:12:30 because they're told, don't do it. Just like if you have this relationship with food where you're like, process food, bad. Avoid, avoid, avoid, avoid. Then you restrict and binge, restrict and binge rather than having a healthy relationship with process food which allows you to, if you want some, you have a little bit, if you don't, you don't,

Starting point is 01:12:48 and it's not this huge type of stress. So I did wanna kinda bring that up a little bit to give people that perspective. Yeah, I also wanna make it clear that, like this is not in my expertise whatsoever. So me talking to three dudes that. Yeah, that's a, so I mean, I'm just sharing what, what I have learned from you. I'm an expert at point. Well, I that's a, so I mean, I'm just sharing what I've learned from him.

Starting point is 01:13:06 I'm an expert at poop. Well, I didn't really have it growing up, right? I mean, I had like you said, like a magazine, and then I remember I had a teenage boy. I finally got my first video cassette. I didn't really have it. I didn't use, when PortnHub became a thing, like I didn't really use it. I really didn't. It was not a, I've never been like a big pornography guy.

Starting point is 01:13:25 And I don't know if that's because I've had a healthier sexual relationship growing up from my teenage years into young adulthood or what. So I have a, I feel like I have a pretty good handle of that in my relationship today. Like Katrina and I, I don't know, maybe in a month's time, maybe use it once or twice, you know, maybe in a month's time, like maybe it was a crazy month, we'll use it a few times, but then we could go months and not use it whatsoever. So, and that's me also personally, I just, it's not something that I feel,

Starting point is 01:13:55 but I do know a lot of people that it takes hold of their life and it becomes something that they use all the time. And then I also know relationships that struggle a lot because one person in the relationship gets jealous of it. Yeah. And that's a very unhealthy place to be. And that's another conversation in itself is a partner that is going to get insecure about you masturbating

Starting point is 01:14:18 to a porn hub or something like that. So you have to weigh that into into what's going on with your own relationship. It really is a highlight, and we've gotten closer and closer to this point where because societies have become more advanced, we have a lot of free societies, we have free markets, which free markets are excellent at giving us what we want. But that doesn't mean that what we want isn't always good or bad. And so what we're creating is a society that gives us

Starting point is 01:14:49 everything that we could ever want. So that puts a lot of responsibility now on us, right? So now I have food everywhere. Yeah, your own restricted. Yeah, so I mean, I could, most people are dying from too much food rather than too little food. So that places a whole new responsibility. We're now at the

Starting point is 01:15:05 point with pornography where if I wanted to, I could consume an infinite supply of it. So now the responsibilities on me, there's no barriers there. Who knows what it's going to look like when you can have a sex robot that looks and feels like a human is that going to cause new potential problems. So I really do, I like this conversation because I don't think it's that different from what we talk about all the time when it comes to nutrition and exercise and stuff like that. It's really about you know, not letting things control you, but rather doing the reverse controlling it. And with that go to minepumpfree.com, download all of our guides, resources and books, they're totally free. You can also find your three favorite podcast hosts in the world and books are totally free. You can also find your three favorite podcast hosts in the world

Starting point is 01:15:50 on Instagram. You can find Justin at Mind Pump Justin, me at Mind Pump Sal, Adam at Mind Pump Adam, and by the way Doug has an Instagram page too. He actually shows the ins and outs of behind the scenes here at Mind Pump on his page. He's found 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 Adam and

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Mind Pump: Raw Fitness Truth - 1286: How to choose a 1-5 Rep Weight After Completing a High Rep Phase, Using Bodybuilding Poses to Accelerate Mobility & Muscle Gains, the Pros & Cons of Squatting With Feet Angled Slightly Outward & More

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