Mind Pump: Raw Fitness Truth - 1299: Compound Sets Vs. Supersets, the Benefits of Daily Pushups & Pullups, the Meaning of Soreness When Doing Mobility Work & More

Episode Date: May 23, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the effectiveness of supersets working the same muscle group vs. opposing muscle groups, the value of daily pushups and pull-ups, the meaning of soreness after doing mobility work, and recommendations for runners in terms of adding strength training to their routines. Mind Pump Recommends, 1917. (4:19) Mind Pump Debates, the mindset surrounding human privilege. (8:30) The success and value of the MAPS Prime Webinar. (17:29) An easy test to find out if you may have leaky gut syndrome. (19:52) Fun Facts with Justin. (23:40) Sex and the microbiome. (25:17) How eating mushrooms can lower the risk of prostate cancer. (27:14) Weird Science with Sal. (30:00) New technology surrounding CTE. (31:33) Are you a “researcher?” (32:40) How you grow up can have a pretty profound impact on a man’s testosterone levels. (35:50) #Quah question #1 - Which supersets are more effective, same muscle group or opposing muscle groups? (42:38) #Quah question #2 – What are your opinions on daily pushups and pull-ups? (48:15) #Quah question #3 – Recently I did Adam’s mobility webinar. It was great; however, I experienced a lot of soreness in the following two days. Specifically, in my hips. Is that normal or did I do too much? (52:27) #Quah question #4 – Any recommendations for runners in terms of adding strength training? (55:41) Related Links/Products Mentioned May Promotion: MAPS Starter ½ off! **Promo code “STARTER50” at checkout** Special Promotion: MAPS Anywhere ½ off!! **Code “WHITE50” at checkout** 1917 (2019) - Rotten Tomatoes Amazon.com: Watch They Shall Not Grow Old | Prime Video Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! MAPS Prime Webinar Why Do I Feel Tired After Eating? Before Mating, the Female Giraffe Will First Urinate in the Male’s Mouth Sexual behavior may influence gut microbiome Large, long-term study suggests link between eating mushrooms and a lower risk of prostate cancer Repeated semen exposure promotes host resistance to infection in preclinical HIV model Flexible NFL helmet aims to reduce head injuries Men's testosterone levels largely determined by where they grow up How To Use Supersets For Maximum Muscle Gain – Mind Pump Blog The 20-Minute Full Body Superset Workout That Hits Everything (TRY THIS) - Mind Pump TV Stop Working Out And Start Practicing - Mind Pump Blog Mind Pump Free Resources People Mentioned Layne Norton, PhD (@biolayne)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. 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 just like you. So I'm going to give you the breakdown of what happened in this episode. Now the first 36 minutes we talk about current events, articles that we've read, our lives, we mentioned one of our sponsors. After that we answered about four questions again that

were asked just by listeners just like you. So here's the breakdown of what happened in this episode. Now open up by talking about a movie we all watched last night that I recommended for a win. 1917. This was a good one actually. Yeah. Look, we open up by talking about a movie we all watched last night that I recommended for a win. Hey. 1917. This was a good one, actually. Yeah, look, if you're feeling sorry for yourself and you think you have a tough life watch this movie, it'll make you feel better. Then we talked about a post on Instagram about Amazon and how unfair they are. And so we went back and forth with some people and a nice little debate on Instagram. We talked about

Justin's webinar. He did a webinar where he taught people at a self little debate on Instagram. We talked about Justin's webinar. He did a webinar where he taught people at a self-assess and primed their bodies. By the way, if you want to check it out, we're doing another live play of this on the 30th. You go to mapsprimewebinar.com and you can learn how to do this. Now, people were commenting on Justin and Doug's

get up gear. They're everybody is saying that they looked really nice. Yeah, we were put together. That's because they were wearing Viori. Now Viori is one of our sponsors. They make the best at the leisure well where you'll find anywhere so you can work out but also look really, really awesome.

Man and women. And it looks really, really good at last a long time. It's got a lifetime guarantee and because you listen to Mind Pumping Get a huge discount, here's what you do. Go to vjoryclothing.com-flour-mind-pump. So that's v-u-o-r-i-clothing.com-flour-mind-pump. There's a code on the page for 25% off. Then I talked about a leaky gut test.

This is a way to know if you might have leaky gut. Just them brought up how giraffes have sex. People wanted to know. He's been watching giraff porn lately. I have to have. Then we talked about sex and the microbiome, believe it or not, who you have sex with, can affect your microbiome.

I talked about mushrooms and prostate cancer. We talked about semen and infections. Lots of fun stuff. Then we talked about orange goo, not related. How you grow up affects your testosterone levels, and then we talked about the role of genetics. Then we got into the questions. Here's the first one, which supersets are more effective, same muscle or opposing muscle

groups. The next question, what are your opinions on daily pushups and pullups, so doing them every single day? The third question, this person did our mobility webinar and was sore for a couple days, wants to know if that's normal. And the final question, this person wants recommendations for runners who want to add strength. So if you do a lot of endurance activity, how do you build strength in your body?

Also, we're putting all of our apparel, all of our apparel on sale for this coming weekend for the Memorial Day weekend. The sale starts May 25th and ends May 29th. You can check out all of our apparel. Get geared up. MindPumpMedia.com. Also, this month we've put one of our more popular programs, MapStarter on sale.

It's 50% off right now. Now, Map Starter is phenomenal for people who are just getting into resistance training, who want to reap the benefits of lifting weights and working with weights like faster metabolism, abilities sculpt their body, fat loss, just shaping their body, more strength, of course. The program is Map Starter, it's 50% off.

By the way, if you're advanced, it's a great program to revisit good form if you're a trainer. This is an exceptional program that you can use with your clients. It's also good for the current moment because all you need to do this is a Physioball and dumbbells.

That's all the equipment you need for this entire program. Here's how you get the half off. Go to mapsstarter.com, that's all the equipment you need for this entire program. Here's how you get the half off. Go to mapsstarter.com, that's MAPS, S-T-A-R-T-E-R.com, and use the code starter50, that's S-T-A-R-T-E-R-5-0, no space for the discount. Hey, you guys. Hey. Did I redeem myself yesterday?

What, interesting, different? Did I redeem myself yesterday? What? Interesting, different? In what regard? What? I made a very strong movie recommendation. Oh, yeah. No, that was great movie. Yeah, what was it in? What would we be?

1917. Yeah, that was good. Yeah, it was an amazing movie. Incredible, right? Yeah, just the way it was shot, you know, the story, everything about it was great. Yeah, I watched that movie when the whole quarantine thing went first down, it was going on, and then I was sick at the same time,

and I was feeling like, just bad about myself, you know? Yeah, feeling like all down. Yeah, like you have it so hard. Yeah, I know, everything sucks. So hard. Then I watched that, and it's a very accurate depiction of World War I, and and it was it's it's a very accurate depiction of World War One and what these it's insane. What the 17 in 18 and 19 year old kids had to do in war. Yeah. It's crazy. There

was a there was a documentary. I cannot remember what it's called. They will be or there was something like that. It was a it's a World War I documentary and they interviewed survivors. This thing was done like 10 years ago, so I'm sure they passed by now because they were old. And they showed actual clips of what it was like to live in the trenches to, you know, to, they talked about techniques that I'm killing lice because everybody had lice. And people would get trench foot. This is where, because you're always wet, you're in the mud, always in these trenches, your because everybody had lice and people would get trench foot.

This is where, because you're always wet, you're in the mud, always in these trenches, your feet would get so infected with fungus that some people have to get their foot amputated. How is nasty, nasty stuff? It was terrible. And a lot of these guys signed up to go fight and lie. They'd go up and be like, we have to be 18.

And then the recruiter would be like, so how old are you and the kid would be like, I'm 18, you're in, and they'd go in and do this insanity. Dude, it was crazy, because this movie, I guess, the director, his dad, the grandfather. Grandfather, yeah, his grandfather served in World War I and had all these stories that he had wanted to use forever,

but wanted to do it right and shoot it right. And so he put together this basically a no-cut one shot sequence of following these actors through this terrain. And they actually built all this terrain from scratch and measured it out based off of how many minutes they would shoot and follow them through. And so they would like rehearse every day before they would shoot. So that way they could do it in one take.

It's just like, it was mind-boggling to me how they did all this. Have they ever done something like that? I know that was Doug was geeking out on that the whole time. I was like, the camera, the camera. This is impossible. Yeah, well they had like this whole cable line that they would hang down with the camera and so they would do a lot of the shots with that That would pull on this this cable overhead and then two guys would hold the sides of the camera and run with the actors And like run with them and do all this and then they had one mount on the Jeep

Or they put on the Jeep and then drive with it and it it was just like, it must have been the most insane planning like ever. Yeah, it's crazy. The, in world, because I, on this documentary I watched and I can't believe I don't remember the name. I'm so upset. It's a really, really good documentary. I think Peter Jackson might have actually directed it. It's all in World War One.

They used to get this condition called shell shocked because part of the strategy in World War One or how they fight it, they would dig these deep trenches. Remember this was the introduction of modern warfare, machine guns and shelling each other. And some of the first battles in World War One, they would fight the old style where they'd line up with the horses and everything. And then the machine guns quickly changed that. So that's how they started digging trenches. But one thing that they would do is they would just shell each other, just fire big bombs at each other over and over again and would shake the ground. And so you're in the trenches and they would do this for days in a row. Couldn't sleep,

it would just go go go go go. Then when they'd come home, they'd have this nervous system disorder Gugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugugug and you drag me into this. So today's problems of people. I couldn't believe, first of all, how do you find yourself in these conversations? Somebody, I think tagged me if I'm not mistaken in this. So somebody did this post about how terrible the working conditions are at Amazon. Someone said, oh my gosh, I worked 10 hours. I get a 30 minute lunch. I get only two, 15 minute breaks.

It's terrible. People underneath are commenting. hours. I get a 30 minute lunch. I get only two 15 minute breaks. It's terrible. People underneath are commenting, you know, you know, human rights are being violated. Don't you guys have laws against these? Bashing Jeff Bezos. Bashing Jeff Bezos. And, you know, I got on there because that kind of stuff makes me really upset. And it's not that, it's not that I want to tell people, you don't know how good you have it. It's that we're so, we're so used to how amazing our life is that, you know, we start to look at stuff like that. And it's easy to judge from the outside. So if I look at somebody who, you know, shovels dirt for a living, I can very easily, from

my perspective, be like, that's terrible. They're doing a job that sucks. That's so because, from my perspective, that's, I have other choices and that may not be something that I would want to do. But what people need to realize is in free societies, people, if they choose to do a job, it's because that choice was better than the alternative. And it was a do a job, it's because that choice was better than the alternative. And it was a proactive choice. They chose to work. And of course, I'm the son of immigrants. My father has no education.

He was so poor and Sicily that he had almost no education. Came here, did a lot of these entry-level grinding, hard work jobs. And that's the way he was able to work himself up and provide a middle class life for me and my family. So I see these kids, because they are, they're all kids, complaining about, they need to pass laws against this, I can't believe it. And I'm like, you have no idea. I said, all these people chose that job because it was better than the alternative, and it

gives them the opportunity. You need to shovel cement all day long. Oh, man. You need to work in a sewage plant. We need people like that. We need people to work hard jobs like to get society to keep running. So I just love when people throw the privilege thing

in your face and your face. Someone tried to tell me that I was, how privileged you are to say that these people are choosing this job. And that's such a terrible weak argument. I mean, let's be honest, right? If you were to list all of the potential privileges that you could have in life,

we could start with your gender, we could start with the color of your skin. But then it goes to like, do you have two parents? Do you have two parents that love you? Mental illness. Do you ever have mental illness? Do you have physical illness? Are you tall?

Do you have hair? Or were you wealthy? Were you poor? Did you have good germs? Did you have good germs? Yeah. Did you have good friends? Did you ever get bullied?

Did you ever fall down? Do you have a car? Do you have only a bike? We could list an infinite list of privileges, and then your mindset around those things decides whether or not those things are detrimental to you, or if they help you. I'm sure there's wealthy kids out there that their money actually was a detriment, because they got everything given to them.

So they grew up and they became terrible human beings. And I know there's other people, and I know these people personally, who had tough lives, who, you know, from my point of view, be like, oh my God, that's terrible, but from their point of view, they're like, that's what made me successful. Well, yeah, and how do we measure who's more privileged in a situation like that?

I mean, who's more privileged, the black kid who grew up in a middle age zone with two parents that loved him, or the white kid that was sexually abused by his dad and doesn't have a mom. Yeah. Who's more privileged there? That's what I mean.

There's so many things that you should do. And that's just one example. There's many examples that you can give, but it's just such a, it's a terrible argument, especially to have on social media when you don't know who you're talking to. No. And that's why I just laugh when someone throws that card at me or at you because I know your history, I know my own history, and to assume that I was more privileged than you were, is pretty unfair.

Now that's not to say that I don't think I am more privileged than some other people, 100% I am. You know, even with all the shit that I went through growing up, I am, there's definitely people who had it worse and I have empathy for those people. But to just assume that this person had person has more privilege than the other person with his little information as their skin color, you know, that's, to me, that's ridiculous. Yeah, it's silly, and really what it is,

it's an attempt to shut someone up and to also feel power by making yourself feel like a victim. So it's interesting phenomena that's happening today where people are feeling power by being victims. In the past, I feel power by being empowered, and not being a victim, but these days, you get people in a room, and they start arguing, debating, and it becomes who has it harder.

You know what I mean? I only had one parent, oh, at least you had a parent. You're never gonna win that argument. Yeah, and it's a race to whose had it worse, and it's a very disempowering conversation. It doesn't make any sense. And look, here's a deal. Okay. If you look at early 20th century jobs in America, look at jobs during the industrial revolution. By today's standards, terrible. You're breathing in fumes from charcoal, burning, you're working crazy hours, you're getting paid barely anything, you know,

it's dangerous. So you can look at that from our perspective and be like, that's terrible, that sucks, that's inhumane. But do you know what working conditions were worse than that? The ones they had before. The ones that existed before. So you have to look at a situation, also understand the way life works, and don't judge it from your perspective. It's easy for us in a first world, wealthy country to go to another country and say, oh my gosh, I can't believe, for example, I'll give you guys a good example. This is actually, this actually happened in a couple places where you had wealthy, you know, people with good intentions, they go to other countries, and they'd see these working conditions and be like oh my gosh

These are sweatshops We this need these conditions are terrible of course from their perspective. They are and so then they said we need to ban these To save these people that make them illegal actually lobbied those governments made them illegal You follow along what ended up happening all those people working in those sweatshops many of them turned to sex work Selling their bodies some of them were begging on the streets Because that was the better alternative and it winds up happening over time and this is a fact I'm not just saying this over time free societies Improve so you can't compare

someone else the circumstances to yours and say Especially if it's voluntary and then somebody said to me, really annoyed the shit out of me that their human rights were being violated and I was like, man, what violates human rights is force. So if I If I have sex with someone and they both, they we both want to have sex, is that violating them? No, if I force them to have sex with me, that makes it a violation. If you give me to have sex with me, that makes it a violation. If you give me $5 because we have a deal,

is that violating someone's rights? No. If I hold a gun to your head and say, give me $5, now it becomes violation. So that was the whole debate. Well, I think there was like a few hundred people on there. And the other thing that was ironic is all the virtue signaling right all the people that Are you know piling on the the comment and talking about how bad Jeff Bezos is and how bad Amazon is meanwhile

Statistically, you know that at least 30% of the assholes that were virtue signaling were receiving packages delivered to their house by fucking Amazon It's like get off your fucking high horse if you really hate the company so bad, then stop using their product. That's the best way that you can do it is to boycott that way and not give them your money. But to give them their money because you love the service they provide you and then to turn around and to talk shit about it, it's hypocritical. I'm completely. It's no different than the person who talks about the environment and how much we need

to take care of the environment and they fly in the private jet and they fly in the private jet or they throw the wrappers on the floor or whatever it's forget the words look at the actions and Nothing's perfect, but you know living in a free society It means that because look bad and greedy people exist, okay? That's a fact, but I would prefer to live in a society where a greedy person has got to give other people something they want before they get money. That's the society I'm gonna live in.

So Jeff Bezos could very well be a massive greedy asshole, but we all voluntarily gave him a trillion dollars. He didn't steal it from anybody. And he does work in tech, and tech is one of the more unregulated markets. So it's not like he got a bunch of government favors you know, favors and handouts and that kind of stuff. So, that kind of stuff. Well speaking of things that are perfect,

Justin's webinar is pretty damn perfect. I just wanna say that you hit it out the park. I continually get, besides everyone tell me how good looking your shade head is, they also. I don't believe that. I gotta see those DMs. Well, what do you mean the chat's? People were saying how you're the best looking the one one girl

Yeah, I appreciate it. Yeah, she's relative how many how many how many how many other people said that we were the best looking Zero yeah, I just bank these things well, it's save it for later. It's been adding So much value. We've gotten so much good feedback And thank you everybody for the support that that are are seeing lots of value from it because of that we added one more at the end of the month So that is something that we're gonna do because so many people are getting so much value from the webinar Also do a lot of people talking about how well you were dressed I also do a lot of people talking about how well you were dressed. Looking handsome. That's pretty.

Well, there's a lot of compliments for you, man. Well, me and Doug, I mean, we were getting a lot of that. Like, where can I get, you know, Doug's shirt and pants and- Fury. Fury. It's all a fury. Yeah. It's funny.

Somebody's like, oh, how much is Fury paying you to wear this in the webinar? It's like, nothing to put to wear in there. We seriously didn't even plan that. We were just wearing what we would wear to work in. Well, I mean, look at right now. Yeah, even now I'm kind of wearing pants. I'm in the pants, you get the hat on.

Doug's got a pair of pants on right now. I think this is the first day you're not wearing. I'm the first day. So you're in the puppies. I wore the same thing every day for five days in a row. It's become the Mind Pump uniform. It has. You know, the real value of these webinars is,

you know, one of the downfalls of, you know, having online digital programs is it's very hard to, it's easier to teach when you can be on video talking to someone's of course easiest when you actually have someone in front of you. So the webinar gives more of that personal trainer feel because I've heard a lot of people say, especially even with yours, Adam, that they like, oh, I have maps prime and I wasn't doing it right, but now watching you take Doug through it, now I'm really doing it right, I can really see the value of it. Yeah, sometimes you just need that visual and also the little specific cues that kind of make it

more understandable for yourself. I'm stoked that people are able to do it at their house and figure out what was going on with their body that way and kind of run through it and, you know, the feedback was great. Yeah, dude, it's really awesome. So I have an interesting, I was reading a study on leaky gut syndrome, so you guys know what that is, right? So for the listeners who don't know, this is when you've got, you know, poor gut health and over time, what ends up happening is the inflammation

causes the lining of your gut to become inflamed. And when it's inflamed, it becomes more permeable, meaning things can pass through it when they're not supposed to. And when this happens, your body starts to mount in immune response to it. And so you get this kind of low level chronic inflammation. Your body's got this kind of low level of immune response. Sometimes you develop food intolerances this way. So I think the scientific term

for for leaky gut syndrome is intestinal wall hyperpermigability if I'm not mistaken. But anyway, here's an easy test that they're finding that is consistent with people who have this. If you find that after eating a normal meal a normal healthy meal That you become you lose you get brain fog. It's hard for you to concentrate or you get really sleepy They're finding that to be a common a common symptom among people with leaky gut syndrome. I think that's interesting because The average person. I don't know how in tune they are, that's how I feel after pancakes.

That's why I said a normal healthy meal. Yeah, yeah. I feel that way too. No, I'm just making a joke. Yeah, and I feel like a lot of clients struggle with reading those signals. So I feel like one of you guys, if that happens to you, or very into it, I mean, we talk about all the time. I mean, we ate off the norm this weekend and Doug right away has been like, I've been getting headaches.

I feel like this and he knows it's because he had a cheeseburger in fries. Like it's almost... Just call him out like that, like we did too, right? Hey, so I think that if you've trained yourself to really look at all the signals from food, then that type of information helps. The average consumer, I think, is so numb to that. I mean, the average person that I trained thought it was normal to shit themselves, like,

at least once a day. Not literally. Yeah, and their pants. Yeah, I just have a total loose stool that, and not realize that your stool should have some consistency to it, and if it doesn't, that's also an indicator of something is off with a diet. I mean, and I know this because I was this way.

I mean, for years as a young adult and kid, just assume that's what happens when you go to the bathroom. Sometimes it's a nice one and sometimes it's not so nice. So random, it was just like a roll of dice. Yeah, well this just happens. Yeah, I didn't attribute it to what I was consuming at all. So, you know, and to me that's a very obvious one. You know, telling somebody brain fog or, you know,

not as sharp, what else did you say there? Yeah, lethagic. Yeah, those those are the next level signals. Well, the people who get it really bad might be might be aware of it. When my gut was really off, um, and you're right, I'm much more self aware of it. That's kind of stuff, but I really noticed it. So I would never eat before a podcast. I would never eat before an interview, never eat before something where I had to perform.

Yeah, you're still like that. Yeah, because if I ate, I knew I'd feel like, oh, you know, you get drained. Sleeper tired, but the other part of it too, is that people, like how many times this happened, you talk to a client, and you know, do you have any gut issues? You have to need to, oh no,

everything's fine or whatever. And then you gotta get real specific, right? Do you ever get heartburn? Oh yeah, yeah, but stomach cramps, exploding, and crown of second. Oh yeah, exactly, oh stomach cramps. Floating. Yeah, take cryo-second. Oh yeah, exactly. Oh, I take thumbs down, and it's not a big deal. I'm feel healthy.

How often do you get a headache? Twice a week. Okay, well maybe this, you know, this something going on there, you know? Yeah, people just aren't like aware. Do you speak enough of the gut? Now this has like no relation to what you're talking about. This is really interesting and hilarious to me, how giraffes mate.

So basically get ready for this, okay? So the male will actually headbutt, the female's stomach and where the bladder is actually, actually into the bladder to make her pee. It's, they're into that weird stuff. Yes, and then we'll actually taste the pee to see if she's ovulating What is that sexy somehow?

He headbutzer in the stomach headbutzer Pedally into the stomach pee and that just that that tells him it's time. Yes. Wow. Wow dude You imagine that we had to do that right? Just go up to your line. Just go up to your line. Hold on honey. Just go up to your line. Oh, we're ready.

Hit her LL hard to flatter. Boom. And then that like turns you on. That must turn them on after that. Yeah. Why'd you punch me? I just pissed my pants all the time. All right, baby.

It's just a weird ritual. I don't know. That is weird. Is there any other animal that does something like that? I don't think I've ever heard of that before. I don't know, I could get over it. That is weird. Is there any other animal that does something like that? I don't think I've ever heard of that before. I don't know, I just ran across that like, little fact today, so I had to share the things that you and Sal read.

We are all very different, that is for sure. You ever hear the whale? Was that whale joke? Where the baby whale says the daddy whale? Where do I come from? And he goes, oh, well, me and your mom have sacks. And he goes, oh, thanks, daddy goes, no, no worries, you're welcome.

We're welcome. I love it. Yes. Sorry, dad. That is fantastic. It's a dad joke format. Yeah, yeah, it's in that format. But it's not for dads, but not kids.

So speaking of sex. Yes. So this is a cool study that I read. By the way, there's a site you can go on. I'm about to give away a wonderful resource for studies. If you like to read really, really cool studies, I get asked this all the time. The number one place is to go on groups on Facebook, join groups, and then you can go on discussions, stuff like that. But if you just want to go on a website and do your own reading or whatever, science daily, it's a really, really good place. You can find studies on almost any topic.

It's really, really good place. You can find studies on almost any topic. But anyway, found a study on there that there's a difference in the microbiome, and it's a consistent difference in the microbiome, in men who have sex with men, versus men who have sex with women. So they can analyze your microbiome and tell, if you do it with dudes,

got some gay bacteria. Or if you're, yeah. Or straight back. Straight back to you. Or if you have sex with women. Weird, right? That is. It's not that weird.

Well, I mean, if you think about it. Yeah, it's not that weird to me. I mean, you're one's dip in his thing and shit. Oh my God, I messed up. I mean, I would have- Thank you Adam. Well, I'm just saying, I mean, what everybody's fucking thinking.

Listen, you're talking about it. I mean, he's straight people. Do that Adam. Well, I'm just saying, I mean, what everybody's fucking thinking, listening, talking about it. I mean, he's. Strength people do that too. Yeah, pretty obvious. It ain't exclusive. That's a, that's a both sex. Oh, so I wonder if that has, so I wonder if that would make a difference, right? Somebody who does, who's using anal sex versus not, I would think that would skew the study. Well, it's also, it's also the vagina has a very distinct microbiome on it. The penis has a very distinct microbiome on it. The penis has a very distinct microbiome. So, and you know what's funny about all this, right?

Is that I wonder if in the future they're gonna have tests that you could buy at the store or something like that, and you're, you could be like, you could take a test and be like, oh, what you've been doing Justin? I got some weird microbiome on this. Back to you, is it? Telling me what you like. What's going on here? What you've been doing Justin. I got some weird microbiome on this bacteria Telling me what you like. What's going on? I don't know. That's very strange cool Strange super-supergirl

Something else that's cool kind of related They did a study on mushrooms and they found that men who eat Mushrooms once or twice a week had an 8% lower risk of developing prostate cancer. And then people who consume mushrooms three or more times a week had a 17% lower risk of prostate cancer. Wow.

Yeah, and a lot of people don't eat mushrooms. And I'm gonna talk about the fun, the psychedelic ones, or what, like food mushrooms. A lot of people don't consume them on a regular basis because they think that they're, if they eat vegetables that counts, but mushrooms are in their own category altogether. But that's a clear study that shows

that eating mushrooms can reduce risks of certain type of food. I feel like they keep finding benefits to eating mushrooms. It's one of those, yeah, food groups, people just haven't considered forever. And now the sudden, it's like, oh wow, there's lots of health benefits to eating mushrooms. It's one of those, yeah, food groups, people just haven't considered forever. And now the sudden, it's like, oh wow, there's lots of health benefits to it.

Well, except in the east, they had a lot more medicinal uses of mess. Yeah, do you guys, are you guys big fans of mushrooms? I mean, I try and incorporate it. I'm not a big fan, but I eat it because I know it's probably good for me. It's one of my favorite foods. I mind too, I love mushroom.

Now, there are also one of the better sources of vitamin D too, right? It's a vitamin D too. So it's not nearly as as usable as vitamin D three. Okay. So you'd have to take a lot more, but yes, you do get a form of vitamin D in mushrooms. Yeah, there's not a lot of places to get good vitamin D, right? Not in not vegan places. Yeah. No, very, very hard. Now, what are your favorite ways that you don't prepare them? I'll have them on a steak, all eaten by myself. I do not want to sell it. Anytime we just had them over this chicken and potato dish that my brother-in-law made, I mean, anything I love mushrooms on.

I'll eat the big old Portobello ones by themselves. You ever just grill them? Yeah. Put a little bit of olive oil and a little bit of vinegar on those. As a kid, I didn't care for them very much. You know how funny how that is? Like, can you think of all the things that... Oh my God.

When you were a kid that you hated that you liked now. I hated broccoli, I hated Brussels sprouts, asparagus, all that. I love it now. Mushrooms fall in the category of one of those things that I did not eat as a kid, but I absolutely love now. I hated anything that had a bitter taste. So spinach, you know, repini, like all those green,

green leafy greens, I don't know, I couldn't say that. I was really good at green. Yeah, and I hated them as a kid. They were bitter. Now it's like, I actually love the flavor of stinky cheeses. You couldn't have paid me to eat blue cheeses a kid. Oh, yeah, stinky cheese. Now I could just, that's my favorite.

Yeah, my favorite kind of thing. Yeah, put that on a crust on a steak. Oh gosh, oh yeah. I got another sex study for you guys. Wow, you're loaded with the sex one. Yeah, I do what you were reading. I got you started with the drafts. Yeah, I got to bring this up.

This is pretty cool. So this is just, look, this is, this is good information for you guys to bring home to your wife. Okay. Very, very good information. Okay. So that and the stability ball, you use it.

So, so scientists found that frequent and sustained seeming exposure for women. So if they have seeming exposure in themselves, that this changes the characteristics of circulating vaginal tissue immune cells that are targets for infection, reducing the susceptibility to a future infection. In other words, if you sperm saves vaginas. Yes, if you, it actually, it is a healthy shirt. Yeah. It is a healthy, it is a good thing. Boosts the immune system of the, of the one.

You just, I will sell all these teenage boys trying to close their girlfriends now for some of my info. Listen, listen, they're like, oh cool, we heard about pineapples, we heard about this. This is great. There's a pandemic going on right now.

We should boost your immune system, you know what I'm saying? Yeah. No, that's, that's legit, which is kind kind of there was another study that showed I told you guys about this one a long time ago that women who were exposed to semen versus women who won't her warrant and they controlled for sex. So it wasn't like oh they had sex and they didn't. It was these women that have sex with men who wear a condom versus these women who don't wear a condom so they could expose. They had lower levels of depression as well. So I mean, I'm just bringing your mood up and everything. I'm building the case. Yeah, there's a lot there. Yeah, so there was one thing too.

I was researching about, I've been doing a lot of research, you know, about CTE and some of the effects of that and kind of how they're gonna handle all this going forward with football and helmets and all that kind of stuff. If there's any new technology out there, one company actually has produced a pretty promising, interesting, innovative product, which is right now it's like, it's in goo form. So it's like this, it's almost like a, I wanna say like a putty or like,

you know, the of a, that consistency, but they've done all this testing in terms of like shock absorbing abilities and it, it, it, shock absorbs like, like, I don't even know the percentage, but way beyond anything else they've tested before. So you're going to put it on the inside of the helmets? Yeah, so they're going to try and line the helmets with them and they've already got a lot of big companies kind of sponsoring into that like Adidas. And they haven't got like Nike, you know, the major players yet. But I think that if they prove this model

and they show that it, you know, reduces the amount of impact, you know, for, you know, players, I think it has a lot of promises. That's interesting. You know what you just said that reminded me of something. Did you guys see the, I think it was like a meme or something going around or it was a post and I know I believe our buddy Lane

Sheridan I saw it on a couple other people's pages of knocking people that use the term research That are not PhDs. Did you did you get that? No, I didn't see that. No. Oh, yeah It was like he's making fun of people. It wasn't so much making fun. It was just challenging this, you know, oh people always use this term research. And then like, you know, did you really research, was it done a study in a lab, and they were like shitting on using that term as a, somebody's a little insecure.

Yeah. Woo. It's been going all over the place right now. And I found it funny that, you know, that they would, they would jump on that as something. They were cared for that word. That's the piece of it.

You know, it's, it makes me, it, what it does is it, it, it alienates a lot of people. I get, by the way, I get the point. They's probably trying to make with that. Yeah. You know, a lot of people will, they'll watch a YouTube documentary. Yeah. Oh, yeah. Yeah. Oh, oh, oh, work University of YouTube. Oh, oh, meet. Yeah, I watched a documentary of that on Netflix.

You should meet meat or something like that. No, I get that. I get all that. So I totally understand. But what it also does is it alienates people from honoring some of their own experiences, like anecdotes. You know, anecdotes, definitely not research, but when there's a lot of them, I think you can kind of consider it. And if anecdotes have been around for thousands of years, like if you go to a culture and they say, hey, this plant does this for this and this

and there's no science around it, but they've been using this plant for 500 years or a thousand years, then that to me is evidence. So what if you read scientific articles? Is that not research? No, that's exactly what, then that was the knock, right? And that was my question on it.

It's like, okay, so then what is the correct term? If I read five studies on it, I watched two documentaries on it, I read a two books on it, I did not research what I just, you basically just called field research if they're like so particular. Yeah, no, I mean, really though,

what is the correct term if you did that? Like what would be a more politically correct term? Google. No, Google loves it. I read stuff. Not necessarily if you read a book, that's not a Google, right? So I mean, if you already asked my statement,

I read stuff. Yeah, you said that and it reminded me of that and I had a problem with it. I didn't jump in on it, but I just thought it was a silly thing to do. Yeah, you know when there's a debate over a word that the winner is the person that uses the word and it's accepted use in the vernacular.

So you can have a word that you read in the dictionary and it says, no, research means this must be done in a lab, must be performed this way or whatever. But if people use the word research just to mean, I read about or I did my own learning about, and if that's the accepted use of that in English, then that's actually the correct way to use it. Yeah, I'm saying it's the vernacular that we all nerds need to get over it. Yeah. Okay. That's so that's just cracks me up all the time.

Oh, dude, this is cool. I had another study on testosterone levels. How you grow up can have a pretty profound impact on your testosterone levels as an adult male. Oh, I believe that. Well, what they found was, is that boys who grew up in environments where they had frequent infections and their health was kind of poor as a result of it,

significantly lower testosterone levels as adults. So they say it's because their immune systems was always so worried about fighting all these different infections, that their bodies just weren't producing a lot of testosterone, that became their default, which I find pretty interesting. Which does kind of nature, what about the nurture side of that?

Do you think that you can nurture that way? Oh, you know, testosterone levels fluctuate so much in men that I wouldn't be surprised. Do you see, read those studies about how testosterone levels go up if you win a competition and they go down? Right, that's what I'm saying. So even if it's a video game,

right, if an emotional state can actually fluctuate up or down, I would think even your environment and the home you grew up in, if it was less testosterone-driven or it was more estrogen-driven, that it could actually influence the child that way, I would think it could. 100%, I think it could. I think that your best outcomes across the board

are, do they have a secure environment? Are they well nourished? You know, how people got, I don't know if you guys knew this, but in the, from the 19th to the 20th century, you saw just dramatic increases in height among people and it wasn't genetic. It was nutrients. Yeah. Was it say it wasn't calories mainly. It was calories and nutrients. People were shorter because they didn't get all the nutrients and then their kids were well fed. That was the big thing with my family, being immigrants from Sicily. It was like, oh yeah, my grandparents' generation, if you moved to America and had your kids there, they would grow tall. It was the thing that they would say because of all the food that we had over here

Yeah, it's interesting. I wonder because my grandparents were pretty like small and my dad just was six seven out of nowhere Wow, yeah, and some other some other it like his his uncle or his yeah, I guess it was his uncle My grade uncle was really tall as well. He's like six eight, so. Oh my God. Yeah, it's like in there, but it didn't develop to away later. Aren't you the runt of your family? I love that you bring that up.

You should see my wedding pics, like it's so mad. Yeah, my brother's six three, and yeah, my cousins are all like six four, six seven. And your dad's tall. Yeah, my dad's tall. And it's like your short, your six foot tall. Yeah, I'm six foot. Yeah. But you're the tall. And it's like your short, your six foot tall. Yeah, six foot. Yeah.

But you're the small one. I'll throw them all around those. Put them on your ass. That's so funny. Yeah. Yeah, my mom's side is tall. They're all like six foot or whatever. My dad's side.

Yeah, it's a little mixed or whatever. Yeah. You know, my brother, you guys have seen my brother. He's a moose. Yeah, yeah. He's a hawk. So you got all the jeans. You know, it's a little annoying.

It's funny because I always make fun of him. I'm like dude if you just trained like just lift weights. Yeah, let's just care Let me show you the way yeah, dude because you'll pop in every once in a while You know, he does for working out. He does long distance bike riding. That's his exercise right so it's the opposite of Building muscle and getting strong. Yeah, but he'll walk into the studio. It's still be strong So yeah, I'll put three plates three plates on the bar and bench it That's a really good point though to actually bring up to our audience because I know that when we talk about When we talk about how it can be so counterproductive to be like an endurance athlete when it comes to building muscle

There is always exceptions to every rule we talk about you know There is that that kid who can cycle four hours a day about. You know, there is that, that kid who can cycle four hours a day, keep all his lean body mass on them and then go lift weights and still be strong and not lose muscle from that. So it's all relative though, because okay, he does long distance cycle. Right. You can put up 300, right. Put it on just weightlifting and get rid of cycling and he would be a monster. Oh my God. Yeah. But I'm saying though, is that there, I know when we talk about things like that, there's somebody who loves running, their loves riding bikes, and you know, it has the ability still to have lots of muscle.

Like, so yeah, there's absolutely exceptions to the rule. I think the idea is to talk to the people that are struggling with trying to put muscle on while they're still doing things like that, when that could be a major reason that's keeping them from that, but just making that point that, you know, we always talk about these scenarios that, you know, everything we talk about, there is always an exception to the rule. Genetics plays such a huge role in everything that we talk about. That's right, and you have to look at that individual person. So it's like somebody, I got a message a while ago, it said, hey, I know a guy that, you

know, he trains, he weighs 160 pounds and he's way stronger than I am and I outweigh him by 40 pounds and you know I work out a particular way and he works out a way that doesn't seem to be and I say look Genetically speaking the person is Scott jeans that just make him super strong. However, he's not as strong as he could be Those the same things apply there are the same things apply if you want get lean, there are principles that you apply. If you want to build muscle, there are principles that apply. Now, your potential to determine a lot of times by your genetics. So, if you have super skinny potential, then you do everything. You're going to build certain amount of muscle. If somebody else who has big muscle genetics applies the same things that you do, they're going to go much further than you are. But you can go much further than you are,

so you can't control that, so who cares? So I hold epigenetic thing where it's like, it's there, the blueprint is there, but it's a matter of like if you expose yourself to the right factors and things to unlock that potential. Yeah, I read a study a while ago that showed that fathers who lifted weights had offspring that had, it seems like their genes switched on for a better response to exercise.

Oh, interesting. Yeah. So, because if you think about it, in this basis, I wonder if that works for my son's benefit, you know. Yeah, but well, here's a thing. Waiting for good 20 years of lifting before having him. Yeah, well, here's a thing too. My natural genes are to be real skinny. So my offset is a little bit, I don't know how much, right? But I mean, it makes sense because, you baby is being made and then in the womb, the genes probably preparing for what life may look like. And so, you know, your sperm doesn't know that you're lifting weights at things in order to survive.

We have to lift heavy things, so why not turn on these jeans over here to make that happen? Wow, that's interesting. Mm-hmm. This quaz brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested, certified,

organic superfoods to help give your health the performance the added edge. Try Organify totally risk-free for 60 days by going to Organify.com. That's O-R-G-A-N-I-F-I dot com and use a coupon code MindPump for 20% off at checkout. First question is from Katie Lynn MC which supersets are more effective, same muscle group or opposing muscle groups? Yeah, so questions like this are impossible to answer because they both have their own value. And what do you mean by more effective for what?

So I'll kind of explain what they both are, right? So same muscle group, superset would be, and a supers set is two exercises back to back. Okay, more than that, and they have different names for it. So super set, two exercises. So an example of that would be, for chest, that would go bench press, and then I go to flies or reverse. So I'm doing two exercises for the same muscle, they're different exercises.

I do one for eight reps, I do the other one for eight reps, that's a super set. Opposing muscles are literally, if you look at your body, look at a muscle and then look at a muscle that does the opposite action. So like biceps and triceps would be opposing. Chest and back would be opposing. Quads and hamstrings would be opposing.

So that would be a super set, that would be like curls and then press downs, right? Two exercises back Well, this is something that you and I used to go back and forth on all time And I think it's just because we have different certifications and and we have read different books There's there are different names One is a superset ones a compound set Mm-hmm a compound set ever a compound set is opposing muscles

So if you go chest to back that's a compound set if you go by the tries it's a compound set Front of if you go chest to back, that's a compound set. If you go buys a tris, it's a compound set. If you do superset, it's two sets back to back of the same muscle group. And they both have their value. And I think they're both incredible tools to train with. And the one that's probably best for you is the one that you don't do. Well, what I like about same muscle supersets

is the pump. It's really, if you're looking for the pump, if you're in a phase, if you're training, or you're focusing on that, you know, what do they call it, circle plasma hypertrophy. It feels like your muscles are gonna explode at your arms.

The pump in the compound sits in sane too. Chest to back, well, oh my God, one of my favorite things to do, or it buys the trice. I do that every time I work with it. Yeah, I mean, that's, so. And that's more of a, like a full body feeling. Yeah.

And also it does this. Remember, okay, chest to back. Let's think about that for a second. Is, do I need to have my back be stable when I'm doing like a bench press? Should my chest allow me to do a good retraction when I'm doing a back exercise? Super setting the two of those is, in my opinion,

a great way to kind of balance things out. Now that's just my own personal opinion, but what Adam said I think has the most value. You know, it does how your workout feel is their value to how it feels. I think so, even if I don't get a lot of physical benefits from it, just feeling my biceps and triceps get a pump at the same time. That's great. Well, I love to do, you just alluded to it. I love to do compound sets with somebody who I'm trying to work on something mechanically too, right?

So, let's say you have the option to do a superset for your chest, meaning I'm going to do, like you said, a bench press and a chest fly. But imagine that client I know already struggles with kind of rounded shoulders. And when they do any chest exercise, they tend to roll forward and a lot of the shoulders and the triceps actually work together. So me going, you know, one chest exercise

to another chest exercise just fatigues that and sometimes can make that situation even worse. Me taking them over to a back exercise first and doing like a seated row and then going over to a bench press, love to do that because then I prime, basically what I'm doing is kind of priming their back, right, to be able to hold themself in the retracted position. So that when I go over to do a bench press, they can really engage the chest better. So there is some extra benefits and some pros and cons to each of them. When we're talking about building muscle and just building muscle, uh,

from that standpoint, uh, the, the value is in whichever one you don't do, do the other one, but they're, they're as a trainer, there are ways that, uh, I use one more than the other for certain situations like that. Like I'm trying to get somebody and I might even do a back to a tricep exercise. Sometimes when I'm doing a cable push down, people tend to roll the body forward and they push down with their shoulders. If I get the back pumped, I can get them to understand to hold the back in that pump type position while they also do a push down.

There's ways for me to pair exercises to also gain benefit of improving the client's mechanics because I've got a antagonist muscle to wake up and and get them to to be able to hold it in that good position. So there are some benefits of that, but when it comes to programming it for benefits of building muscle or burning body fat, the most value is going to be found in if you've done one and you haven't done the other do the other one. Yeah, now here's one of my favorites, dips to pull-ups. Love that, that super compound super set. Here's another one, bench press to barbell rows. That's another, I like to match them

with what looks to be like an opposite exercise. Not just different opposite muscles, but opposite movement, right? Dips and pull-ups look very opposite. Try it out, the pump you get is incredible. Push ups, excuse me, bench press to rose. And then of course, curls to press downs or like a skull crusher for the arms, that's a good one.

Now when I do same muscle group, supersets, I always, for me personally, I always combine an isolation movement with a compound movement. That's the way I love to do it. So if I do pull ups, it'll be pull ups to a dumbbell pullover or a straight arm pulldown. If I'm doing like a bench press, bench press to flies.

That combination, the pump you get is just insane. Next question is from DKJZS666. What are your opinions on daily pushups and pull ups? Love it. Yeah, absolutely love it. Just like trigger sessions. It is. You know, I had a trainer that worked for me once who, you know, he really good, really

good guy, hard worker, and he applied for a job with us after getting out of prison. And he was jacked. I mean, he actually got a job right after. He got out of prison. Now I like the guy a lot of his energy is attitude gave him a chance i was great decision he ended up becoming a real solid uh... you know trainer but i remember him looking really muscular and so i've made the comment like

all you know that you guys left a lot of weights in there right after he told me that he would he had been in there and he was actually took the weights out so i hope you guys know the spin californ, a lot of the presidents had eliminated weights. They took them out because they said the inmates were getting too big and muscular. So I said, well, what do you do? What did you do? And he goes, I would do push-ups and dips off my bed

and pull-ups off the bed. And I would do that as my workout. And I'm like, oh, would you do like one day of push-ups? And then another day of just, no, I do them all all the time. I would do some in the morning, I'd do some in the afternoon. And it didn't make any sense to me at the time because at the time my idea of working out was

you go so hard that you need at least a few days of recovery. The fact during the rest. I'm like, how did you recover? How did that work? It goes, we don't beat the crap out of yourself. You just get some wraps. And you know.

Well, that's the entire key to that whole thing is like you got to find the right dose. So it's not like too much. You're not, you know, overdoing it. To where it's going to impede on your lifts, you know, the following day if you have a workout scheduled. But yeah, I'm a real big fan of doing the daily push up, daily squat, you know, daily crunch type thing to keep stimulating that, that signal that, you know, hey, right here, we need to keep building developing, you know, this muscle further.

The key to that though is, is understanding how to manipulate your intensity. Totally. If you're going to do pushups and pullups every single day, you don't want to be trained, definitely don't want to be training it to failure. No. You definitely don't want to be doing a ton of volume. It's, you know, you get up there, you do one or two sets, you're done, you know what I'm saying? Or you break that up multiple times throughout the day. You get up there, you do five to ten pull-ups,

one time, five to ten pulls, another time, get down, do your 10 to 20 push-ups, whatever, one or two times, break, come back later in the day, do it again. That type of stuff, fine. But if you do five to seven sets of pull-ups and you're going to failure, trying to do that every single day, you're going to find yourself trying to recover all of the time. Think about it as practice, right? So when I was younger, I had a friend of mine who decided he was going to learn how to use a skateboard. And one of the hardest tricks on a skateboard is a kickflip.

In fact, I think when you learn how to kickflip, that's like a huge deal, right? That's like one of the biggest, like, a big, a move that you can finally do. So what he did was, is he practiced kick flips every single day. Now, when he got so tired that he could no longer do the technique, he stopped. He stopped. So he didn't, he didn't practice kick flips to failure. He practiced them until he's like, oh, now I'm too tired to even do this the right way. So now I'm gonna stop because I'm not helping myself.

That's the way you should view daily exercise. You're not going out and doing pushups to hammer your chest. You're practicing pushups. You're not doing pullups to hammer your back. You're practicing pullups. I saw actually a cool thing that they have out now for kids to learn how to skateboard and do like all these They have this the plastic piece that goes over your wheels. So it actually gives you

two Basically it almost turns it into kind of a square situation, but you can kind of roll left right just barely But it gives you a more stable surface when you land. So pretty cool I mean it's just stuff like that in the strider bike and things that we've evolved and And have like you know that that's such a more effective way to learn dude I mean how many times you guys get questions. How do I get better at pull-ups? That's what I tell people how many pull-ups can you do? Oh, I can only do three. Okay. Do one pull-up Yeah, you know like three times a day every day. Just do one. Don't do three. Just do one practice walk away Come back here again later. And watch what happens.

Next question is from Lifted Locks. Recently I did Adam's mobility webinar. It was great, however, I experienced a lot of soreness the following two days, specifically in my hips. Is that normal or did I do too much? Very normal, very, very normal. And that's a sign too that you activated and worked a bunch of muscles that were very dormant. It was like a foreign animal. Yeah. And just think about that. You woke up a bunch of muscles, got them sore

without even having to do real any sort of major resistance. All entrants. Yeah. Yeah. Just you, just you doing isometric holds. Got really sore which just that is a sign that it was needed now You keep practicing that and that'll eventually go away. You won't get sore But this just so you know That how normal this is this happens to me when I get inconsistent with my mobility If I fall that's why it's a lifestyle it's something that I have to, the 90, 90, the combat stretch, the moves, the zone one, all these moves that I talk about that I love, I practice them all the time. And when I don't, because those times happen, when I fall off the wagon for a week or two and just whatever has it, haven't been doing my mobility drills, I pay for it.

100% I pay for it. And that's how I know is I'll get down, I do a 90, 90, and then I get sore shit from just doing the 90, 90. But when I'm doing it consistently, I don't get sore at all. In fact, I start to see progress with more and more and more range of motion. So yeah, absolutely very, very normal.

And it's just, it should be a glaring sign that you need that. Well, that's the amazing part too with isometric exercises are, you can really control just ramping up that intensity yourself and you could actually work your muscles by not doing a whole lot other than really squeezing harder. It's crazy. Now some people might be confused because they've heard of say so many times that soreness

is a sign that you did too much. Now this is different. You're not using resistance. There's not a lot of muscle damage. Your sore from connecting, which is very, is different. You're not using resistance. There's not a lot of muscle damage. You're sore from connecting, which is very, very different. Like, if I got sore from mobility versus sore from a heavy set of squats, the recovery is very, very, very different. That being said, the soreness from mobility goes away pretty quickly. If you practice it, once you learn how to connect, it actually goes away no matter what.

It just has to become familiar. You'll feel it lighten up completely if you actually just get back down and do it again. Yeah. So if you feel sore from that, that's where this is a little bit different than training with resistance is get down and do that stuff again within about five minutes

of going through those drills. It should really relieve a lot of the soreness and tightness that you probably feel from doing it. But yeah, absolutely normal. Stick with it. Also means you did a good job. doing it. But yeah, absolutely normal, stick with it. Also means you did a good job. A lot of times when, if someone, if I take someone through a mobility class

and they don't feel sore towards the way I think they were putting the effort in, yeah, I don't think they were doing a very good job of, unless they were somebody who's already hyper mobile, that's different, right? But if I have a client who has never been introduced to like a 90, 90 maneuver and I take them through those moves and they tell me the next day that they weren't sore at all. And what I know is they were just kind of a laissez-faire moving through those right? Just they weren't actually trying to intently drive into it, find a new range of motion,

connect to the movement. You obviously did, you did a good job. Next question is from Kristen Korsow. Any recommendations for runners in terms of adding strength training? Yeah, so if you're, I worked with a lot of endurance athletes towards the back half of my career. It was just, I had a wellness facility in Los Gatos and I ended up training. One person was a runner who then ended up referring me other runners and cyclists and triathletes. And if your goal is maximum performance in running,

if your goal is to be a really good runner, which is there's nothing wrong with that. Human body evolved among other things to run really well. So if you have good technique, good skill, you run well, it feels good for you. Nothing wrong with doing it. How can you strengthen training to benefit that? Don't make strength training the priority. Your priority is the running. Honest to God, no joke. For the most part, for most people that I trained, who are endurance athletes, and that was their favorite thing to do, one day a week, one day a week of resistance training was perfect. More than that, and I actually started to take away from their endurance performance. If I started to train them twice a week

with resistance training, they had to back off on their running, or they have to back off on their cycling, or whatever. So one day a week resistance training, focus on compound lifts, you're not doing isolation movements, do some mobility. Here's something that'll benefit the hell out of you, is learn how to prime your body properly.

Prime your body based off of how your body moves. So learn how to do a self-assessment. We're doing another webinar, Maps Prime webinar. It's free. That's happening. I believe on the 30th, if I'm not mistaken, Doug, is it the 30th? Correct. So you can go to mapsprimewebinar.com, sign up, and then you'll learn how to do a self-assessment.

Once you figure out your own priming movement, which is about 10 to 15 minutes for runners, I'd say 10 to 15 minutes, I'm sure you warm up before you do a run anyway. Throw away your old warm up, prime instead, then go run, and watch your performance go through the roof. It's incredible how much more stable,

how much more efficient you run, and the more efficient that you run, the more efficient that you run the more stamina that you have You didn't actually increase your stamina. You just Expended less energy because now you're moving better and you get better stamina So that's what I would focus on with my client. Well, this is very similar to the recommendation that I just talked about that I gave my brother-in-law right he's a he's not a runner He's a hardcore downhill mountain bike rider, which is you you know, he goes for rides for three, four hours at a time.

He does this multiple times during the week, on both days on the weekend. This is his priority. He wants to be able to ride, drink beer, and not get fat. Like that's his goal. Like that's really what his goal is. And I told him, I want him to lift weights one day a week. That's it.

One day a week full body routine, just like you said, mostly compound lifts. If he feels ambitious and wants to get in a second day, I actually recommend a more mobility focused day. So a one good hard lifting session with one good day of like really heavily focused mobility where you spend at least a half hour or more doing that. And then priming before you go on your bike ride or go for your run, man, great, great position for somebody that cares more about running than they care about building of the city. And I'm going to speak generally because of course, it depends on the individual, but generally speaking, this is what the workouts would look like. Three to four compound lifts, that's it.

They would come see me and we would do like, okay, we're going to do a squat, a barbell row, and an overhead press. Or we're going to do it, a barbell row, and an overhead press, or we're gonna do it. Very maps and a ball, of course. Yeah, very, very, but I wouldn't even do lots of isolation movements. I'm not sitting there trying to build tons of them up. What I'm trying to do is build a really good general solid strength. Foundational strength, like from large signals,

and those are three of the best exercises to do that with. So yeah, I totally agree. It's just that one day real specific, to those lifts, and then the rest of it, I really like the emphasis on joint stability, joint strength, and function, because then you're talking more about longevity while you're performing, and you're increasing that ability. Yeah, and I think one of the mistakes that endurance athletes will make is they try to mimic their sport with the weights. So somebody who's a runner

will be like, okay, I run. Yeah. So what I'm going to do is I'm going to do a hundred reps of walking lunges. Oh, yeah. Or they do weighted vests runs on the treadmill or grab dumbbells and run on a treadmill or stuff like that. No, you're not going to get a ton of benefit at that from that. A lot more posterior work. Use the weights for what they're good for, which is strength. So don't try to use them for endurance. You're already doing your endurance training. Use them to build your strength. So it's like, you know, don't try to use them for endurance. You're already doing your endurance training. Use them to build your strength. So, it's like, you know, my endurance athletes use to respond really well to like 5 to 8 reps. Now, I would also be careful with the intensity. You start lifting to failure. You're gonna mess up your your runs and your and you know, what other sport you're doing or whatever. So, I would keep them. I would actually stop about three reps

short of failure for the lifts. Focus on those compound lifts. Here's a good general primer for running by the way. Windmill, just a standing windmill where you get in, create tension throughout the whole movement and actually go through with reps. It just breaks down in prime webinar. Exactly. If you want to learn how to do it really well, go sign up.

Yeah, maps prime webinar, he actually teaches how to do that really, really well. And with that, go check out again the Maps Prime webinar. Also, a lot of people don't know this, but we record all of our podcasts on video and we put them up on YouTube. So you can actually watch us talk. You can see what we're doing. You can see what we look like right now. We're not totally hideous.

I look terrible right now because I haven't got a haircut and I haven't trimmed my beard in a long time. Adam has a very creepy mustache and Justin is the handsome as person all the time. We also bring up every single question. So we get a lot of people that love the Q&A's and they want to share just one question that pertains to a friend or a family member So on the actual YouTube under Mind Pump podcast We actually Andrew takes each question that where Doug reads it and then we answer that one question and breaks it up and

You know separate five to ten minute videos that way if you just wanted to share a specific topic We talk about makes it a lot easy to share with people. That's it. Mind pump podcast on YouTube. Come watch us. You'll love it. I promise. Thank you for listening to Mind Pump.

If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle includes maps and a ballad Maps Performance and Maps Esthetic Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs

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