Mind Pump: Raw Fitness Truth - 1311: How to Build a Wider Back, the Effect of Undereating on Muscle Growth, the Truth About Posture Correction Devices & More

Episode Date: June 10, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the effect of undereating even if protein is high, how to combine MAPS HIIT with other programs, the 3 best lat building exercises, whether and posture correction devices work. Sal, the ‘Pat Riley’ of podcasting right now. (6:44) Is it pizza if it doesn’t have cheese? (9:10) The ‘eating out’ business is crushing. (10:35) The tragedy out of Santa Cruz County, as told from Justin’s perspective. (14:20) How NED helps the physical forms of anxiety. (17:40) The importance of sleep and how it helps you stay sharp mentally. (21:30) Is this the last straw for CrossFit? (24:21) Was the coronavirus man-made? (35:26) Baby Di Stefano, a boy or a girl? (38:25) Conspiracy Theory Hour with Mind Pump. (40:29) #Quah question #1 – In terms of building muscle, it is possible to slightly hit or exceed your protein goal of 1 gram per pound of body weight, but still have lackluster results because your calories are too low? (44:14) #Quah question #2 – How do you combine MAPS HIIT with other programs like MAPS Anabolic? (48:45) #Quah question #3 – I am doing 3 full-body workouts per week and looking to develop larger lats. What 3 exercises would you recommend to best hit them in each workout? (53:05) #Quah question #4 – Do posture correction devices work and if so, will it naturally carry over to better form when lifting? (57:36) Related Links/Products Mentioned June Promotion: MAPS HIIT ½ off! **Promo code “HIIT50” at checkout** Santa Cruz County Sheriff’s deputy killed on duty in Ben Lomond Dramatic details emerge in capture of Air Force sergeant accused of killing Santa Cruz sheriff's deputy Visit NED for an exclusive offer for Mind Pump listeners! Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** CrossFit Gym Owners in Mutiny Over CEO Greg Glassman’s George Floyd Tweet CrossFit CEO Greg Glassman apologizes for ‘FLOYD-19’ tweet after getting dumped by Reebok Controversial Coronavirus Lab Origin Claims Dismissed By Experts Paul McCartney’s 1966 Death Conspiracy Goes Deeper Than We Thought Hillary Clinton asks appeals court to help her dodge Judicial Watch deposition on emails and Benghazi Jeffrey Epstein: Filthy Rich | Netflix Official Site The Myth of Optimal Protein Intake – Mind Pump Blog How to Cut & Bulk Without Counting Calories The ONLY Way You Should Barbell Row – Mind Pump TV How To Do A Perfect Pull-Up (AVOID MISTAKES!) - Mind Pump TV How To Do A Snatch Grip Deadlift With Eugene Teo – Mind Pump TV How to Perform a PROPER Dumbbell Pullover (Target Chest of Lats) | MIND PUMP How To Engage Your LATS Properly?? (QUAH #6) | Lat Pulldown, Dumbbell Pullover & Row | MIND PUMP How to Row: Correct these Common Mistakes for Maximum Lat Development – Mind Pump TV Mind Pump Podcast - YouTube Mind Pump Free Resources People Mentioned Greg Glassman (@CrossFitCEO)  Twitter Dorian Yates (@thedorianyates)  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. Yeah. Now the way we open the episode as we talk about current events, we have some fun dialogues.

Sometimes we mention our sponsors, so I'm gonna give you a full breakdown of the entire episode. Now before we got into the questions, we did a 37 minute introductory portion. We start out by talking about my hair. How good it looks right now, having a head of haircut in months.

The pat Riley of Budgass. But I seem to have made it look better, or at least you guys are maybe lying to me, who knows. Justin talks about the scary stuff that happened in his quiet neighborhood in the Santa Cruz mountain area our thoughts go out to the people affected by that, really scary stuff. Yeah, strange times.

Which led us to talk about anxiety. I think we're all feeling a lot of anxiety lately. One of the most effective, natural, over-the-counter products I've ever used to help with anxiety is full spectrum, hemp oil extract. That is powerful. You need to have a good dose of these cannabinoids,

including CBD, to really feel their effects. Now, our favorite company is Ned. Their product full spectrum. It's not filtered where they take out the terpenes, they take out all the other compounds. It's full spectrum, you take a good dose, give it about 45 minutes to an hour, you will feel a difference.

I literally feel my anxiety, my physical anxiety start to melt away with this product. This is the reason why Ned is one of the has one of the best Reputations in the clouded market of CBD products So anyway, you have a mine pump discount just because you listen to our podcast if you go to hello Ned dot com that's H-E-L-L-O N-E-D dot com forward slash mine pump enter thePump, you'll get 15% off your first order, and they also have a subscription service.

So you can save some money by having them deliver it directly to you all the time. Then we talked about sleep, the importance of sleep, how that helps you stay sharp mentally, how it helps you maintain your emotions, and there's lots of things you can do to get better sleep. Of course, turning off the lights two hours before you go to sleep, not watching or listening to anything stressful right before bed.

And you can also use supplements. One of our favorites is Gold Juice by Organified, contains anti-inflammatory natural compounds and compounds known to relax the body. I like to mix mine with warm, almond milk right before bed. It's really, really delicious. I notice less inflammation and I get a better night's sleep. Now organifi makes lots of organic products and supplements. We like them. They have a lot of integrity. The products actually work. If you go to organifi.com that's O-R-G-A-N-I-F-I.com forward sash mine pump and use the code mine pump, you'll get 20% off.

Then we talked about the controversy surrounding CrossFit. I think this may be the last straw. Great glassman said some really insensitive stuff and everybody jump ship. Yeah, he's kind of crazy. Then I talked about an article that was posted by Forbes and now we just realized got redacted. A Norway scientist apparently says he has evidence

that the coronavirus was made in the laboratory. Uh-oh. Then we talked about how I had somebody do an ultrasound on my wife, because we got a baby coming, and we don't want to know the sex, but I'm guessing. It might be a boy listening the episode to find out why. Then Justin brought up a conspiracy theory around surrounding Paul McCartney from the Beatles. Yeah, this one's so crazy. It might be true

I've probably the last one is heard about it Then we got into the questions. Here's the first one. This person wants to know look in terms of building muscle Is it possible to hit your protein goals? But then have bad results because your calories are too low? So is our calories still important, even though my protein is at the right amount? The next question, this person wants to know if you can combine our on-sale maps hit program

with maps in a ball. Like those are both workout programs, maps hits on sales 50% off this month. That's why he's asking this question. It's excellent for fat loss. A lot of you might be getting the program thinking you can combine it with other maps programs. Listen to that part of the episode to find out how,

or if it's the right thing for you. The next question, this person is doing full body workouts every week, three of them, and wants to know, what can I do to build my lats? What are some of the best exercises just for the lats? So we can give our favorites. And then the final question, this person wants to know what can I do to build my lats? What are some of the best exercises just for the lats? So we give our favorites. And then the final question, this person wants to know

if posture correcting devices work? Are they work worth their value? Do they actually help with posture or do they make things worse? Also, you heard me mention earlier that Maps hit is on sale. It's actually 50% off. I think it's like 53 bucks for the full program.

Now hit stands for high intensity interval training. This program was designed specifically to burn the most amount of body fat and the shortest period of time. Now what it is advanced, it is something you should, you can only do really if you've got some experience, but it is extremely effective. Of course, we put it on sale because we're in the summer

A lot of people are interested in short-term fast fat loss. Remember the program is complete with everything Workout blueprints. You've got demos of the exercises by people showing how to do them right There is a recovery portion. They're called flow sessions to help you prevent Injury and keep your body moving well because hit is intense. It's all done with weights So this program will not make you lose muscle like other hit programs. Here's how you get the 50% off. Go to mapshit.com that's MAPS H-I-I-T. dot com and use the code hit 50 that's H-I-T 50 without a space for the discount.

Get ready to hit that shit everybody. T-shirt time. And it's T-shirt time. Ah, shit Doug, you know this is still my favorite time of the week. Oh yeah, holy cow. We have four winners this week for Apple Podcasts, two winners for Facebook, the Apple Podcast winners are CB, the G, Heather, Oliver,

Mandermay32, G-Mill, 3R. And for Facebook, we have Ian Hunter and Alex Quintanilla, all of your winners send the name I just read to iTunes at MindPumpMedia.com, include your shirt size and your shipping address, and we'll get that shirt right out to you. Who was the guy that you guys said my hair reminds you of? Used to be the coach for the bros. Pat Riley. There you go.

You look like Pat Riley. Yeah. Yeah, either like Pat Riley or even Al Pacino in like good fellows or Glen Gary. Are you guys just trying to make me feel like really happy right now? Yeah, no, no. So it's neat a business suit.

So the haircut, and I feel like he's gonna sell us something. Yeah. What do you get to sell us? Huh? No, no, no. So we're slinging those mats to the rest of Silicon Valley. Yeah, stick knives.

The haircut places, or at least the one I go to, supercuts. You might have heard of them. You could say it. You might have heard of them. They're reasonable prices. We are not sponsored by them. Really, really. I don't have to call me yet.

Probably because they're like, eh, when you walk out, they're like sick fade. Yeah. You know what I mean? I told you about my lady over there, the one with the two eyes that don't operate together. Blind and one can't see any other. No, it's their, yeah.

They just work independently, you know? But anyway, she, or whatever, I haven't been able to go my favorite place is closed down or whatever. So this is what I did, right? So my beard was just getting, because I made a pack that said, I am not trimming my beard until supercuts opens up. Well, it came time to,

it got real bad, right? You're just a woolly mammoth. And Jessica's cool, she says nice things in all time. And so she's like, Hey, what do you think about your beard? Mike, what do you mean? What do I think about it? What's going on? I'm like, do you like it? Like what's the deal? She's like, I always like the way you look. And I

knew that that she was going to follow it up with, you know, you know, something else is like, I always like the way you look. It's just different. It's a different look. I'm like, all right, dude, this is what I'm going to do. I'm going to go, I'm going to trim the'm gonna go, I'm gonna trim the beard, and then I'm gonna try to clean up whatever I feel confident in cleaning it. So I do a little bit of the sideburn trim,

and then I just slick everything back, and I'm happy. I'm happy with the results. Katrina's convinced I'm mad at her because I'm leaving the mustache. She's like, I've already said I don't like it. Is there a reason why you're leaving it? Yeah.

It's a handsome mustache. I'm just feeling it right now, you know? said I don't like it. Is there a reason why you're leaving it? Yeah. It's a handsome mustache. I'm just feeling it right now, you know? I'm almost over it though. How often do you, does it catch on fire when you try to line it up? So yeah, it's a, at least the one so weak thing that happens. Yeah, yeah. But I tight like right now it's not trimmed out.

So it's a little out of control. So yeah, if I go to line it, join it, definitely catches it. I'd get way too much Parmesan cheese in there. You mean, it's like, I couldn't pull it off. Dude, I had pizza the other day. Oh, yeah. I just, I have without cheese, because you're not a cheese guy.

No, I can't do cheese. I love cheese, by the way. Let me be clear right now. Is it pizza if it doesn't have cheese? I know, is it like, it's pizza? Or is it is? No, it's not. Yes, it is. No, it's not.

You can't call pizza without cheese. First of all, raise your hand if your parents are born in Italy. That's like, eight, that's a, what's like just me. It's like saying you had a hot dog without the hot dog. You know what I'm saying? That's just a bun at that point. No, no, no, no, no.

It's a weiner. Cheese doesn't make a pizza. Pizza. Really? No. So pizza, they have, vital component. They have, I disagree.

...styles of pizza in Italy that don't have cheese. Or they'll just put marinara, they'll put olive oil, they'll put olives or anchovies. There's lots of different types of pizzas in Italy. It's like a good start. It's like a flatbread, you know, with stuff. No, dude. Anyway, so I had a pizza without cheese. Because, you know... Fake pizza. Keep going. Keep going. In Santana Ro, they opened up some of the restaurants. No, dude. Anyway, so I had a pizza without cheese because you know fake pizza. So keep going keep going

in Santana row they they opened up some of the restaurants so they pizza and Tika opened up their balcony or whatever So I went there with Jessica and I got myself a pizza with just sauce all of oil and Chovies I had olives Salami and I think that was it. It was really good. You had an appetizer. It was this. You had some bread.

No, man. That's what they serve you at the restaurants. Isn't it nice? I went to two restaurants this weekend as well. One of our favorites is Mexican place. And also, I took my wife to the Crozness, which is another one of our favorites, but it was weird.

It's like, you have to wear the mask, you do all this stuff, but then once you get in there, everybody takes it off. We're sitting there, it's like, why did we just do that to come in and then take this? This is such a weird page entry.

I was trying to talk to the people sitting around us, and they weren't having it. I was like, what's wrong with you guys? Aren't you happy to be around people? Right. They was like, hey, how's your food over there? They're like, you know, and went back to eating their foods.

Like, mm, yeah. A guy like takes like a? You know, and went back to eating their food? It was like, mm. A guy like takes like a, you know, a spray of like chloroxyroshock. No, what they were doing is every table afterwards, they were cleaning, but with disinfectant, everybody had masks on. Everything was separated by a certain amount of distance. And then the inside of the restaurant

isn't able to be open in Santa Clara. I think whatever phase we're in, the inside is not available. Then I ran into one of my friends who, oh, I ran into two people, I ran to Ev. Are you sure? Yeah, dude, I love him. He's like the most positive, happy, loving kind of person. Yeah, I know.

Then I ran into my other friend who owns some restaurants. I don't know if I should say the names of the restaurants, but it's a restaurant all of us have been to. They make really, really good food. It's not fast food, but it's not really like sit down food, but it's good. So I saw him having seen him a long time. I used to train this guy back in the day,

like no joke, probably 20 years ago, he was a client of mine when we were kids or whatever. And I loosely keep in contact through social media, but really haven't talked to the guy in a long time. And when I saw him, first thing that came to my mind was, holy shit, you look old with all your gray hair, and then of course that means that I look,

because we're the same age. So they're like, oh shit, I must be the same way. But the second thing that I asked him about his restaurants, I said, how did you guys do during this shutdown? Well, because his restaurants aren't really big on the sit down environment, so many people already order anyway. Yeah.

He goes, dude, he goes, just fine. No, he said, the crushing. Yes, see, that's what I told you. I was just having this conversation that, you know, there's a lot of people who were still not privy to like Uber eats and DoorDash and, you know, Grub hub and all these like delivery places

that were forced to do that. And I almost feel like they're eating out consumption. I mean, my eating out consumption has been higher than it's ever been. Just being cooped up at home, you know, like our, like eating out is a feeling of almost like we're doing something out. You know what I'm saying, right?

Like so I found ourselves eating out more than we would normally eat out. So. That we're not. You know what I'm saying, right? Like so, I found ourselves eating out more than we would normally eat out. So, I can't be alone on that. And there's gotta be a large percentage of people that had never ordered delivery before that are probably now used. Yeah, it makes me wonder, the restaurants that didn't immediately start doing that

delivery and like, like, transition to that. I just, I can't, like, did they not all? No, because there was a few restaurants in my area that like, it took them along. Once they saw that they were gonna extend it even further than like, oh, I guess we have to do it. And I'm like, why didn't you do that from the beginning?

I don't understand. Yeah, well, he's because his business isn't, like they don't have large footprints. So it's not like they have a big dining area to begin with. So that part worked for their favor. Then he could reduce some of his staff because he doesn't necessarily need anybody manning the tables, the little

bit of tables I have. So he says they crushed and he's starting to, he's looking to open up I think like five more locations. What? Yeah, it made me feel. That's great. It made me feel good because I know he's a hardworking guy. He's a, his parents are immigrants, they also are very successful. And so it made me really happy to hear that story, but it was great to run into people, you know what I mean? Cause you're out and you forget how awesome, you know, that is to kind of run into people you haven't seen in a little while.

So it's really nice. Well, you shared a positive story, just you gotta share the Santa Cruz thing that went down, that was crazy. You said this. And I don't know if you guys watched it. I, you know, after you sent it, I went and watched like the full like phone video. Did you guys watch that? No.

Yes. Oh, yes. So I watched the someone video like the whole process of it going down. Yeah, when they caught them. Yeah. Yeah, the residents actually were able to pin them down and hold them for the cops to then detain them. So what happened? So like we didn't know what was going on.

There was hundreds of cop cars that were like going through the valley. It's a pretty small community. So it's like we know what's going on. Like if there's a gunshot, even like, I don't know, a couple of miles, like everybody hears it, you know, and like we all know what's going on.

And it was just getting crazy. There was just like siren after siren after siren. And then we started sharing information back and forth with the people. And then it got out and we were listening. Actually, Courtney has like, I don't know if it's like available to like the public or not, but you can listen to like the radio.

Oh, like police chatter. Yeah, you can listen to that. I know those are legal. No, I'm just kidding. Well, 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,, there was gunfire, like one of the, one of the, the sheriffs there got shot in the chest and then, um, and then like they were trying to get a chopper into like, air lift and then, you know, they were getting more people coming in. Then there was like a bomb vehicle, like an armored vehicle that they were bringing up to kind of like, you know, address like the problem that was going on.

And so I guess there was this guy, uh, with a, I don't, there's multiple guys and the information on this is still kind of coming out. But the one, they definitely detained like the, like the one guy responsible for it, who had like this AK, not AK was a, uh, assault rifle. Yeah. Thank you. Air 15, amongst a bunch of pipe bombs. So they, they found this Air 15 amongst a bunch of pipe bombs. So they found this van that was a spacious van at first. And so they kind of called it in. And then there was a car jacking. And so he like took over.

This other car was trying to take off with it and then had a gun fight with the sheriffs and had shot. And actually it killed one of the sheriffs. Oh, man. Yeah, it was like a real tragedy. And both of them were local. The guy at the attacker actually, he, we found out later that was part of the Air Force, was a sergeant in the Air Force at Travis.

Why is it going on? Yeah. They don't know what the motive is? They don't know what the motive is yet. But like, how do these pipe bombs, a couple of them went off, we could hear it, just echo throughout the valley. And it was scary, man.

It was, it was just like total chaos. And we were just, everybody around that area, I know personally, like a lot of families, like real close to where they were and like where he had even taken hostage somebody in their house and was at the residence and was like, you know, fighting off the cops. So it was like super intense. Now how does family handle this?

Your family like is wifey like all anxious and everything from something like, I mean, what is that like at your house when shit's going on that quick close to you guys? Yeah, so we, I mean, she's, yeah, she was kind of freaking out a little bit. That's why I was like, I don't know if we should be listening to all this and wait till the facts come out

and just kind of hunker down and stay here. But yeah, we were like starting to get the jitters and then didn't realize like everything, like didn't know how serious it was until later and when all the news started to come out. But what's really sad is, is the wife of the sheriff that died, Courtney actually knew and had trained a bit at her hospital and was a nurse. And she's pregnant and has, you know, a young toddler as well. And I actually met the officer

when we were at a restaurant one time too. And we kind of traced it back to that. I'm just like, oh my god. Like these are people in our community. And I have no idea what this guy's motive was, but I just, I can't fucking, I can't even fathom what was going through their head to like bring all of this hatred and mayhem and nonsense. Like to just totally ruin somebody's life. It sounds like they just snapped. Yeah.

Sounds like somebody lost their marbles. That's such a peaceful neighborhood too. Very peaceful. You guys never have any violence or anything. No, it was, yeah, it was big news. I mean, the last time it was like, man, well, over 20 years, Michael Gray was the other example of that and we have a whole memorial

field for him and everything. I just picture you and wifey having a Moscow meal and dumping your net in it. Over time. I don't know if I told you guys, I've upped my dosage quite a bit from like 50 to 30 milligrams in the morning and at night. Even me and I'm not even that, of anxious of a person, I think it's just like the accumulation of just the energy

of the state of the world. And it came into my little community now. It was somewhat on the peripheral, and I was paying attention to everything going on in the world and Black Lives Matter and all this stuff going on. And it was just like, now it's like closing in, closing in, closing in, and it's like, oh my God.

Yeah, but they don't know what this guy's motives were, right? No. It's still don't know. Yeah, I bought the highest dosage of Ned now. So now I went from the 1500 milligrams. 1500 milligrams, because something that I found for myself is that this is true for everybody. When you're anxious or fearful, you start to behave in ways that are,

later on you may be looking back and saying, well, that wasn't very logical or, you know, you acted at a fear. So one thing that I noticed for myself is if I can get the physical feelings of anxiety to come down, then I can behave in ways that are much more productive, caring, logical.

And so I have, I've been taking the higher dose, and it takes about an hour to kick in. Once I feel it and I feel my body settle down, I'm able to get my mind to start, because you get this feedback loop, right? So if you're anxious about something, then your body responds, your physical body responds to the anxiety.

Then what happens is because your physical, let's say your heartbeat speeds up, which is a common symptom of anxiety, you start to feel your heart rate. That heart rate speeding up sends a signal to your mind that says, we are anxious, we need to be anxious, then the mind becomes more anxious, which then speeds up the heart even more. It's even more the tightness, literally. So, if we're having a lot of fun, we're having a lot of fun, we're having a lot of fun, we're having a lot of fun,

we're having a lot of fun, we're having a lot of fun, we're having a lot of fun, we're having a lot of fun, we're having a lot of fun, we're having a lot of fun, we're having a lot of fun, we're having a lot of fun,

we're having a lot of fun, we're having a lot of fun, we're having a lot of fun, we're having a lot of fun, we're having a lot of fun, we're having a lot of fun, we're having a lot of fun, we're having a lot of fun,

we're having a lot of fun, we're having a lot of fun, we're having a lot of fun, we're having a lot of fun, we're having a lot of fun, we're having a lot of fun, we're having a lot of fun, we're having a lot of fun, So handling the physical symptoms can help. And so like I said, I bought the 1500 milligram bottle and I'm using that one out. Didn't you say you periars with the gold juice too? Aren't you doing the both together? So the gold juice I'll use before bed.

And I just, it's just definitely relaxing. I definitely get better sleep when I take the gold juice. And I drink it warm with almond milk. It tastes really good, obviously. It tastes bomb. And I just, I sleep so much better. Good sleep is such an important part of maintaining healthy physical and mental state.

Mental health, yes. Very, very important. You know, there's studies on people where they'll deprive people of good sleep, and not even that much. They don't even tell people to not go to sleep. They'll just take them from normal good sleep and have them sleep four or five hours a night.

And after about three or four nights, you see the results start to look pretty crazy. You start to see mental illness go up, you start to see anxiety go up, you start to see hormones, get thrown off. So sleep is super. Anything you can do to address any kind of like mental health right now. So well, we all prepare for workouts.

You know, I think about my workout. What I'm going to do with the intention is I drink my pre workout. I do my 10 minute priming. We do none of that for sleep. We just expect to hit the pillow and get great sleep right away. It doesn't work for a lot of people. You got to kind of prepare for it. You pair that with what I'm doing, which is I've just, I removed myself

from social this last week, dude. That's the move. Yeah, I'm, cause to me, like, I mean, we could talk all day about the benefits of, you know, CBD and the benefits of using like something like gold juice, but, you know, if you're still sitting there and you're going through this like cesspool of shit

that is all over social media and getting into it with people back and forth. It's like, I don't care how much stuff you take to try and relax your mind and calm your state and go to bed, like you're gonna be battling that. So, I think the first step is to remove yourself from those types of conversations before you go to bed, like at least an hour or two.

That's not a bad point. Absolutely. So it's like trying to go to sleep after you have an argument with your spouse. Right, like possible. Yeah, I mean, as bomb as all those things are, it's like good luck even with all those things. My phone doesn't even make its way in my room.

I've left it out in living room. It charges every night. I've been doing this for the last few months and that's been a huge difference. Yeah, yeah. It's social media. You have to take care of yourself before you can take care of anyone or anything.

It's impossible to be useful to anybody if you yourself aren't being taken care of, if you're not healthy, if you're too stressed or whatever. And I do think it's, talk to anybody who maybe went camping, had no service, ask them how they feel after three days of no technology, and nine out of 10 times they'll tell you they feel better.

Like rejuvenated. Yeah, isn't that weird? I do think we need to fast from technology, like we need to fast from other things, you know? I think today that's become more of a practice. Oh, I'm gonna be doing it more and more now for sure. Yeah, one thing though that I have been waiting to talk to both of you about this morning

is we have to discuss CrossFit. Oh boy. Oh my goodness. So first of all, that's the laugh. I feel like they're the last straw. Okay, so here's the thing though, like, and I don't know, this is me being ignorant, I guess. I have not, or maybe I'm not getting all the information, because I know Glassman posted something that said Floyd 19 referencing George Floyd and then the pandemic, right, together. But, and then, and now Reebok is pulling from them, Rogue is pulling from them.

I think you mentioned another brand is pulling from them. I don't understand what was his point of the statement, what's his point of making that? I don't know, but it's like the response is that it's super, super intense. Yeah, so here's what I did. I did a little bit of looking into it. So the Institute for Health Metrics and Evaluation, right? So this is an organization that came up with the models for COVID or whatever. And they did a post that said, racism is a public health issue. Okay. Glassman responds, this was all he said.

This was his tweet, just Floyd 19. It's Floyd 19, which obviously very insensitive. Now, later, he responded because he got a lot, I mean, it blew up. He, like, CrossFit athletes and in parts of CrossFit that have a lot of followers, whatever, immediately. Oh, he's a mass exodus. Immediately, you know, denounced him and said

they're leaving CrossFit and all that stuff. And he came back and said, you guys, essentially, I'm paraphrasing, but essentially said, you guys came up with these crazy models, and now you're using this. It was something along those, it was insensitive. Now they're saying it was racist. As far as I can tell, it just seems extremely insensitive.

Seems like he's being very insensitive. I don't get what it means. That's right. Like COVID-19 Floyd, he's trying to say, what's he trying to say? I don't get it. I think That's what I'm saying. Like COVID-19 Floyd, no, he's trying to say, what's he trying to say? That's what I don't get. I think he's trying to say something like, you're using this to either scare people

or your models were so wrong before, or this is a narrative, or, I mean, I'm speculating, right? I'm speculating on it, but he got hammered. Big time. I mean, Reebok gone, rogue gone. Those are two major bros. Rogues so tied to to CrossFit that they were almost like like you couldn't say one without the other. Reebok was a huge sponsor. All the athletes too. I mean all that the competing athletes are like you know we're done. So I just saw that across

the bridge. Yeah. Which morning came out and said something about it. And so what's your thoughts? Is it, is this the beginning of the end for CrossFit? Where you guys are. I think they're already on a downhill. They were already on, this is like the straw that's like push, push what's falling, you know? They were already on the downswing in the US.

The locations were flat. The, you know, we've been speaking out on some of the programming for a long time. A lot of people have been trying to change that. The reputation was a little crass. There's other instances of their kind of the crass reputation. It's very decentralized. A lot of people don't know that. CrossFit is not a private company that owns and controls. They're like licensing, right? You get to use the name and the branding. But then you had this shutdown

that hurt the whole fitness industry very, very hard. Like gyms are typically the last ones allowed to open. And then they're allowed to open but with really, really strict regulations, we've talked about this many times on the podcast. And a lot of models just don't work. CrossFit Boxes, the average crossfit box is not very profitable.

The average crossfit box typically is owned and this is from talking to lots of people own these boxes. The average box is owned by somebody who just loves working out. They don't make a ton of money, but they love the gym. They love working out. So now, and they don't make much, the profit margins are small. shut down, hammered them.

Now this, how many of them are gonna even want the name? You know, I see a lot of gym owners changing the name and like taking themselves out of the affiliation of CrossFit. So I don't see CrossFit going away from this. I just think they're gonna become the larping of fitness. They become small communities. Yeah, you know, it'll be, they're just still, I mean, larping still happens. Yeah, people still do all that stuff. Dude, how to go away completely.

How funny. So the fitness space is interesting, right? This is such a cycle where you see a something entering to the fitness space, explode, influence the fitness space, and then disappear almost as fast as it exploded. You guys remember curves? Yeah, they're all fads. Curves blew up. So the point where... We'll see the same thing with Orange Theory.

Probably. Of course, yeah, probably. We'll see the same thing. The reason why is because it's not the answer. Yeah. The problem when something... That's appealing to the motivation, the intention...

And entertaining, and yeah, it feels some need, but it's not like what they need. Yeah, I's what the problem went when something's appealing to the motivation the intentioning and yeah, it feels some need But it's not like what they need. Yeah, I think you know They'll both of them will have a place in exercise and fitness But when something explodes to the level that like CrossFit exploded and even what we're seeing with with Orange Theory And then the messaging becomes like it's it's like it's the best way to work out. Eventually people figure that out. At first, a lot of the average consumer doesn't know better, it's kind of duped into believing that or, oh, I've got a friend who looks amazing and they're doing CrossFit or they're doing

Orange Theory, it must be the way. Eventually, that stuff all comes full circle and then it levels out. The question will be, will something really like just destroy it completely or will it just kind of you'll see a lot of these businesses because of COVID fall off anyways and then rebranding coming out. Well, if Reebok leaves them, where does that leave the games, right, which was one a huge way of yes, ESPN still in because probably not, right? If those two brands dropped them, I would assume that they are probably not, nobody wants to be associated with anything that's,

anywhere near that type of controversy right now, understandably, right? So that's probably gonna hurt them. Combine that with the shutdown, which already hurt these CrossFit boxes, I don't see how they're gonna come closer to- So some of the speculation in our forum is that the company like Rogue,

who is the main distributor for all the equipment for most CrossFit boxes, and then of course the CrossFit games, is going to help rebrand it. So because it is something that you could easily just rename it or call it something else, change a few things on it, but then keep the concept and the modality still going, but rebrand.

Again, historically, let's look at fitness explosions and falls historically. I brought up curves. Let's use that for a second. When I was training and managing gyms, at the time it was 24-off fitness, it was the largest gym, private gym in the world. At the time, I think we had 170 or 200 locations.

This is, you know, before they went up to 400 or 500 or whatever. But they were massive, they were growing fast. Out of nowhere comes this new company called Curves. And what Curves was, was it was pneumatic equipment. So this is all powered by air. So as the harder you push the harder it resists, So there's no plate loaded There's no weights inexpensive. They put them in a circle and you would do a circuit you go from machine to machine to machine And the and the big difference was that they that they marketed to first time Women it was like non intimidating come work out. It's women only they exploded now

Here's what happens in the fitness space when something blows up. And let me tell you, curves went from zero locations to like 500 in a very short period of time. They blew up very, very quickly. They were the number one franchise in the country for a while, it was crazy. But here's what happened.

They influenced all the other fitness brands. So all of a sudden 24 fitness put circuits. And do you guys remember that? They had a little circuits in there. Jim started doing that. They started to try to market more to first time women. So they influenced the fitness. Well, this is what's happened with CrossFit.

Exactly. Look at, if you go into a, I mean, our gym locally where we all work out at, if you go inside there now, I mean, you've got all this CrossFit type of equipment set up for people Which wasn't like that and you even see the 24-er finishes with all the grassy area where he could do tire Flossing carries and platform so rubber plates. Yeah, a lot of the big boxes have now adapted to accommodate people that like that Modality of training exactly so it's exactly it's it's following the same cycle that we've seen was so many fit look at look at

Kettlebell training how that influence gyms and now that kind of you know is relegated to a smaller community Same thing now with CrossFit. We've seen the explosion. It influenced the space Nobody was squatting nobody was deadlifting nobody was doing Olympic lifting that were no bumper plates or platforms There was no grassy areas in gyms. They started to adopt that. The CrossFit brand itself came up flatlined a little bit and probably gonna come down. So now, okay, so now if you're a great glassman, do you like step down? You don't give a shit, you're rich already.

Yeah. But I mean, do you step, like in order to try and salvage the brand, do you step down and be like, well, I'm stepping down and then we're gonna bring this person in and it's gonna be a different thing. If you want to save the brand, but he already did an apology, he put out a big apology. I don't see him do, he did a big ol' apology. Yeah, but I heard it was like a weak-ass apology.

No, no, well, I could find it if you want, but it was a legit. Find it, I heard it was weak. That's what I heard it, why he considered it, why they're still getting backlash is because his apology was pretty soft. I mean, I could read it. I mean, I mean, glassman's a bit of a trailblazer himself. So I don't

see him. Yeah, I don't see him sort of like bowing away from whatever he tends to be either to why he rubs a lot of people the wrong way. He will get him on the show now. He says, he says it. This was on his Twitter. He says, I CrossFit, Headquarters, and the CrossFit community will not stand for racism. I made a mistake by the words I chose yesterday. My heart is deeply saddened by the pain it caused. It was a mistake, not racist, but a mistake.

So that was his apology, that's what he said. Now, I mean, again, I saw the stuff. I don't know if you could call it outright racist. I think the more accurate thing to say would be a very insensitive. But with the way things are right now, I mean, you know, that's, I don't know. Timing was a terrible. Yeah, and of course, brands are jump. And look, you know, this is all voluntary stuff.

Look, you know, brands pull from people saying, doing the wrong stuff. I got nothing wrong with that. But I think you're right, Justin. I think stepping down might be the smart thing to do because will they be okay with him? Did he ever be lost? I don't think he will, though.

Do you think he will? I don't know, dude. Why don't he's lost so many different gyms around athletes? I mean, it was a mass exodus. I mean, what else is gonna do dude? Let's talk about something that for some reason nobody talks about anymore What literally a few weeks ago was all everybody ever talked about coronavirus? Did you guys see that article?

The Forbes magazine that got redacted. Oh, well, I don't know. I saw you can't know only you just can't pull it up I can't pull it up. It's weird. Yes, that is claims that it's for sure man made. Well, there was a Norway scientist who says that it was a man that he has evidence that it was made in the laboratory. Oh, you're right. Look at that. It says it's no longer active. See, this was posted on Forbes, which is really interesting.

That is a reputable source. See, tell me your conspiracy theory, cackles don't. Oh, yeah. It's okay. Every time they do something like that. a reputable source. So you tell me your conspiracy theory cacols don't come on. Every time they do something like that. Well, I mean, I was talking to Courtney a little bit about because she's gone through different types of COVID type of disease or viruses out there that have come through and they've treated.

And this is nothing like any of those before. Well, what it says, what the scientist says is that he looked at the, basically the way it's constructed or the way it's made. And he says that there's parts of it that he thinks clearly show that it was made in the lab. He thinks it was a, because oftentimes when scientists are studying a virus, they'll engineer it to make it more virulent,

so it's easier for them to study. So this is not a practice, this is not a new practice, they've done this for a while. So they'll take a virus in order to study it easier, they got to make it so that it's more virulent, so that when the infect animals or whatever, they could see how it works. He says he found clear evidence of that.

He thinks that at the Wuhan laboratory that they did engineer this virus and that it accidentally escaped. And that now China is trying to hide it because they don't want to have any responsibility. And it makes a lot of sense because what else they were saying in there is that it was like already super ready to be adapted by humans. Yeah, so he says it looked like it was already through the evolution process of being very virulent. And it wasn't like, and it's not like mutating like a normal virus would,

like, you know, over time. So what are we seeing right now? Is it, are we seeing a major spike? I would think with all the, all the protesting and in the riots and everybody out now again, I would think that we'd see a massive spike. California is going up right now, but that was already happening. That was already happening before all this. California cases seem to be rising. Mainly in LA, LA's got a lot of stuff going on, but I don't think we're going to see, and we are. We are some places, starting to see some spikes in cases.

Yeah. But remember, there's a two-week incubation period, so it may take a few more days or a week before we start to see, you know, what's happening. Although in Europe, after reopening, they're not seeing spikes in cases and scientists are baffled. They're literally saying we don't understand why we're not seeing more cases. That's, again, conspiracy theory cackel start to shake a little bit.

Like, what's going on here? Super rare. Anyway, it's kind of crazy. Dude, I told you guys how I did that. Jessica and I did the full anatomy scan. Oh yeah. So yeah, we talked about the 3D look. I think it's kind of weird and stuff like that.

And we were talking about how you, you know, we were asking if you were gonna wait and find out what the sex was. And you said that you didn't and you're not going to, but you also said that you think that it's a boy. You know, the technician does this 3D, it's like an anatomy scan, right? They're looking to see if all the basic anatomy

is all healthy or whatever. So it's a long ultrasound, it's like a 30 minute ultrasound and we told him specifically beforehand we don't want to know the sex. So if you could avoid showing anything on the screen or whatever, that would be awesome. Right. And then don't tell us and he said no problem because we want to wait until the baby's born or whatever. So he did the whole thing.

And at the very end, I said, and he gave us a recording of the CD. So if I want, I could probably study the CD and I don't know, maybe I can't make it out, maybe not. So I said to him, I said, did you, can you tell the sex? He goes, oh yeah, he goes, I've been doing this a long time and I was able to tell right away. That makes me wonder if it's a boy, because I feel like a boy would be easier

to tell right away, right? That's your theory. That'd be pretty pronounced, right? Yeah, I'm saying. I don't know how pronounced it is at that age. It's a major. It's amazing. It's just definitely. Yeah, yeah.

That's exactly what he's trying to say right now. But I'm being. Yeah, yeah, yeah. It's pretty obvious. You know what I'm saying? It's pretty obvious, you look good. That's not the thing. Oh my God, someone's wrong with that leg.

It's not his third leg right there. There's no stallion in the mix. There's no flint attached to that leg. No, he said he could tell right away. He's guy, don't you wish. No, I think, no, look, I don't know, but I think, isn't it easier to detect a boy than a girl? Isn't that seem logical?

I might just make a shit up right now. No, I think there's something. If you're an ultrasound technician, DM me, and let me know if I'm crazy or not, but the way he said it made me think, you know, like, oh well, if he was able to tell so quickly, it's gotta be a boy, right? I get you, I get you.

Dude, going back to the conspiracy talk, I heard like an interesting one, and this is like totally left field, but you've heard of the Beatles. Yeah, yeah, anybody? Yeah, so Paul McCartney, I'm so like out of the loop with this. I guess like back in 1966,

like they all had this conspiracy that he died in a car crash. And they replaced him with an actor. Yeah, they replaced him and then like, there was all of these signs and signals through their albums and their covers and like playing it backwards and like all these things alluding to the fact that he was no longer, he was

a replacement and had died in that car crash and all this stuff. And it's like, and of course he comes out later on and is like, you know, kind of jabs at it. And like his Paul is, is live. Like he instead of Paul is dead. Like he did a whole thing kind of like jabbing at that whole conspiracy and like it hasn't died though that the whole conspiracy is still there because they tried to like basically measure his features,

his facial features and things, and it didn't line up with original. Like so his nose length and like his ears, like how they were set and like, so his facial features actually weren't the same as the original Paul, but it's like, he his facial features actually weren't the same as original Paul, but it's like, he probably is probably just gross, right? That's the problem with conspiracy theories

is that if you try hard enough, you can find something. Because, well, dude, this is human psychology. The human brain is exceptional at connecting dots, even if they're not there. That's what it does. We're literally designed or evolved to see patterns. And so you could totally be like, you know, when the clouds are like that,

this happens and then the birds. Well, I'm always trying to put like, you know, barriers in place so I don't get too far down rabbit holes like that because that is one of those things. Like, you know, you'll have a friend that's like the massive chicken little, like the sky's falling, conspiracy theorist,

tinfoil hat. And it's just like that train of thought can you can really take you down into like a dark place. You wanna talk about conspiracies. So you know that Hillary is getting, she has to appear before a court to talk about her missing emails, remember that whole deal? I don't know. Nobody's talking about this.

No, it's about that or Jeffrey Epstein. No, all that stuff like went away. Oh, bro. That documentary, yeah. Like, so we've watched a little bit of that, but we haven't even talked about that. Bro, Prince Andrew is being subpoenaed by the Department of Justice prosecutors to be questioned under oath

about his connection to Jeffrey Epstein. So that's happening. Wow. Yes, dude. That's major stuff. Yes, and then somebody else was, I forgot who is going to be talking about Yeah, I'm just gonna have a, wow. Yes, dude, that's major stuff. Yes, and then somebody else was, I forgot who it's gonna be talking about,

or it has to go before court to talk about the whole rush of thing. You know, they're calling it, what are they calling it, oh, bomb a gate or whatever. So there's some crazy political shit that's happening right now that is totally not making the first or second page of Google.

Right, because of everything else that's happening, but it's crazy. It's actually real shit on all ends. And it like yeah, like let's let's keep paying attention Especially to that kind of stuff because I want people in power I'm always like keeping a close eye on all that. Yeah, and I feel like we skipped the murder hornets I feel like that was they came in like yeah, I feel like we skipped that They still here little insect aside. They're gone. Yeah, let's go on there. Yeah, they weren't shit This quas brought to you by Organify.

For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory tested certified organic superfoods to help give your health a performance the added edge. Try Organify totally risk free for 60 days by going to organify.com. That's O-R-G-A-N-I-F-I.com. And use a coupon code MindPump for 20% off at checkout. BEEP! First question is from Josh Kor. In terms of building muscle, is it possible to hit or slightly exceed your protein goal

of one gram per pound of body weight, but still have lackluster results because your calories are too low. Absolutely. This was a lesson that I learned, because I would consider myself in that category of naturally skinny, more like an ectomorph, those defunct, you know, somatotypes, right? Ectomorph being the naturally skinny, hard to build muscle person, then you have a couple other somatotypes.

But I fit somewhat in that category, it was hard for me to put on mass, it was hard for me to put on muscle. And I felt like I could train and eat like my friends, and it just happened much slower to me. One of the first lessons that I learned on all of this was that calories actually are king.

Protein is second, but without calories, doesn't matter if your protein intake is high, you just don't have enough fuel and energy and building blocks. You need to build in materials. Yeah, that's right. And so I remember I would aim for protein and it was better than nothing, right?

I would aim for protein. It was definitely better than nothing. I'd take protein powder this and that. And then at one point, I read this article. Can't remember where I found it, but I talked about how you need to aim for, how hard gainers need to aim for something like 22 calories per pound of body weight. So to give you some context, a 150 pound hard gainer, right, would need to consume what is that?

3,300 calories. And I remember thinking like consume what is that? 3,300 calories. And I remember thinking like, I think I ate 3,300 calories. Then I started to add things up and I realized that I wasn't. I was on average eating 2,500 calories, sometimes 3,000 calories. Every once in a while, if I pushed it, my calories were above 3,300. So I said, okay, I'm going to aim for 3,300 calories, or I think it was 3,400 calories for me at the time. And sure as shit, I started to pack on muscle mass. So calories for gaining size, especially for somebody

that has a tough time gaining it. Nutritionally speaking, calories number one, protein number two. Well, this is like the question that we got just last week when we were up in Tahoe was the, the girl that was trying to build her butt and then was eating enough, she said I was eating enough protein intake and then my recommendation was actually go on a bolt.

A lot of times this happens where I get somebody who's like, man, I'm following like a maps program, I'm training this way and I'm making sure I'm hitting my protein intake, but I'm just not getting any stronger, building any muscle and then I asked like, where the calorie intake is and I'm like, well, when's the intake, but I'm just not getting any stronger, building any muscle. And then I asked where the calorie intake is. And I'm like, well, when's the last time you actually went on like a bulk and actually tried to increase calories?

So it's very similar. Similar answer is, yeah, go on a bulk for a little bit and increase calories and see what happens. More often, if it's not also related to programming, right? So that's the thing. Of course, we're taking that for, right. We're assuming that you're following like a Maps type of protocol,

or you get the concept of an importance of phasing your programs. And so you're doing that already. So I would address that first, right? First address, making sure that you're not like sticking to the exact same program you've been doing for months and months and months on out. And then the second thing would be to put yourself on a nice little coloric surplus for

a couple of weeks. If you don't have the, you know, think about it this way, I'll create an analogy, right? So you have a bunch of workers and you have, and you give them building plans and you order them to build a house. But then you don't provide them with the materials to build a house. You don't give them two by fours, you don't give them nails and screws, you don't give them bricks. You could order them all you want to build you a house, but they don't have the building blocks to do so. This is what can happen if you have a great workout,

even if your protein intake is appropriate and proper, you have a high protein intake, but you don't have enough calories. Your body doesn't have the building blocks to build that extra muscle. So calories are very important. By the way, women, if your goal is to shape your body, build a butt, build some curves, speed up your metabolism, you also need to look at your caloric intake. In fact, the difference between my diet when I'm getting leaner and building muscle or trying to add Size to my body the difference is not the protein my protein intake is always pretty consistent I typically aim for about 0.7 grams of protein per pound of body weight

What's different are my calories? I'll have more carbs and more fats if I'm trying to gain and if I'm trying to lose I'll have less carbs and less fat. So the difference is calories. All right. Next question is from S. Costanzo 430. How do you combine maps hit with other programs like maps and a ballic? Great question. Do you want to? Yeah. No.

So maps hit is a high intensity interval training program that we created a while ago. It's one of our more popular programs. Understandably, it's a very effective in the short term fat burning program. So people who want to burn body fat in five or six weeks, maximize that. This kind of a program is very, very effective at doing that. There are some drawbacks to hit though.

The drawbacks are, you keep training that way. By the way, it's the same drawback you get with any program. If you stick to it for too long, it starts to stop working. It doesn't do what it was designed to do anymore. One of the other things about hit training is its intense. It's intense on the body. It's actually in the name. The H stands in the first H and I stand for high intensity. If you combine it with other programs, you'll probably overwhelm your body's ability to recover and repair, in which case you'll get no results. Oh yeah, and that's the main reason why we have the warning we do.

Because we've ramped up the intensity so much, we've had to increase now our attention towards the recovery side of it. And so if we're going to now stack a different program alongside hit, now what does your recovery look like? So it's one of those things you gotta be conscious of, that immediately to me, trying to structure that into another program could be problematic, mainly because it's gonna muddy up all the waters of like,

even the recovery process, which is essential for you to progress. The only way that I normally recommend to somebody that they combine it with another program is in replace of a foundational day because of time constraint, right? Or just because you wanted to change something up. So if I- Not in addition. Yeah, not in addition.

Like if you're following Maps and Obolic and you're not missing any days and you're doing that and you're trying to also add in hit, I would tell you to back off. That's too much. You don't need to be doing that. But if you're somebody who's like, I own both programs, I really like some of the workouts and hit, is there a way for me to integrate it with my maps in a bulk or maps aesthetic or one of my other programs,

then I would replace, it would replace a foundational day. So, and I, this is how I use things like maps hit, is I base it off of the day that I have time constraint. Like, maps hit is designed for you to be able to get a workout in under 30 minutes. So instead of me like saying, like, oh, I really want to just do a Maps Hit workout today, just because it's like, oh, this is a day where I don't have a lot of time. We got to get out of here in less than an hour's worth of time.

Okay, here's a great time instead of me following my phase two workout a Maps hit a block, I'm going to throw a Maps Hit workout in there. That's how I use it. Yeah, I actually used to love it for when I would go on a week's vacation or somewhere, or like I would go somewhere where I was limited equipment and I had just enough to be able to do one of these types of workouts

and like through that week, if not two weeks, like, you know, just a short window of doing hit was very beneficial for me than coming back. Yeah, the feedback, and you know, of course this month, a maps hit is 50% off, so we're getting a lot of questions surrounding the program. It's easily one of our, I mean, this one flies.

When we put this one on sale, people get it. And of course, again, it makes sense. People want fast results in a short period of time. One of the drawbacks to that though, of course, is it doesn't last, so you don't want to stretch it out for too long, and you don't want to do this. You don't want to take a good thing and think, if I just add more to it, then I'm going to get better things.

It doesn't work like that with exercise. The right dose is the best dose. The right dose gives you the best result. So when we created the program, maps it, we created it as a standalone program. So if you use this program in its entirety, don't add things to it. If you use our other programs, which are also designed to be standalone, and then you add to them, probably

not a good idea. Adam gave great advice, rather than taking a full program and adding another full program to it, cut some of the stuff out and then replace up so you can kind of mix it up a little bit. But again, it's, you's, what are the benefits of proper hit training? Short, so the workouts are shorter, faster fat loss. That's the big one with this particular program. We get very, very fast fat loss. And then for those of you athletically minded people, it's conditioning.

This is gonna feel much more like a conditioning workout than your traditional resistance training. Next question is from Jalen S4. feel much more like a conditioning workout than your traditional resistance training. Next question is from Jalen S4. I am doing three full body workouts per week and looking to develop larger lats. What three exercises would you recommend to best hit them in each workout? Oh yeah. You know, a while ago, I've always had a relatively strong back.

I could row a lot. I could deadlift a lot. I never skimped on back workouts, even from the early days of working out, loved it, always did. But I always focused more, and I know why this happened. I was influenced by the reigning Mr. Olympia at the time, which was Doreign Yates. I focused much more on rows for my back exercises

than I did with pull ups or pull downs. So I did lots of rows. During the eights, for those you don't know, was the first mass monster in body building. And one of his exercises that would always get put in the magazines was his supinated grip, barbell row, and then he'd like to do a hammer strength iso row, right?

And so he did lots of rows, that's what I did. And I remember as a 20-something year old, I got in real lean, went to gold, and there was this female competitor that was there, that everyone's why I talked to. And kind of like your story, Adam, asked her to break my physique down. And she said, and I always thought my back was a strength.

I'm like, oh, now my back is total strength in my body. And she goes, you've got good depth to your back. She's got, you've got really weak lats, you need better lats, which like, oh, now my back is total strength in my body. And she goes, you've got good depth to your back. She's got, you've got really weak lats, and you better lats, which like hit me right in my heart, right? So I'm like, okay, I'm going to get good at pull-ups. My lats responded so well to doing frequent, frequent pull-ups. I can't think of a better exercise that develops the lats, the wings of the back, like pull-ups.

There's nothing like a wide grip especially. And all grips. And weighted, right? And not being afraid to do any singles, double and triples on that. That was like a strength exercise. That was a big difference for me because I did pull ups for a long time,

but I was always, it was always, you know, how many can I get to? Like I was always trying to progress 10 pull ups in 15 than 20 and then I think I got up towards my peak when I was doing like 30 pull-ups like before a workout. That was a big deal to me when I saw the biggest change in my lats from pull-ups was when I stopped trying to chase how many reps I could do

and I started seeing how much weight I could pull and I started doing singles, doubles, and triples of pull-ups. That is what really helped my lats. The other thing that blew my lats up was snatch grip deadlifts. Oh yeah, I was gonna bring that up. That's why we're talking about the wide grip with pull ups and then wide grip with the

deadlifts. I love that. First of all, and this goes back, I don't know, maybe six months or so ago when we were kind of having this debate back and forth, that there's this idea that deadlifts are not a back exercise. There was some fitness people that were posting stuff around that. It's not a back exercise. It's a leg exercise hamstring and glute more than anything else. It's totally stupid because the amount that you can load on a deadlift, there's just

show me what other exercise that you can load that much weight. And even if the back is in a isometric position, the amount of stimulus that you get from that much load on the back just blows the back up because your back is not used to doing that. If you've never deadlifted two, three, 400 pounds before and you put that on the bar and you deadlift, your back is going to blow up just like

Mind it and it was something that I neglected for many years and I did all the pull-ups the lap pull downs the rows everything You're saying the biggest change I saw in my back was purely getting in a deadlifting more and then when I got into Variations of the deadlift like the snatch grip was wanted to get to a whole other level Another good exercise for the lats that I would sometimes use At the beginning of my workout, just to get me connected to my LATS, so I could start to feel them and all my back exercises was a dumbbell pullover.

Dumbbell pullover is a isolation exercise, so it's not a great mass builder, but if you do it at the beginning of your workout, get a nice pump and feel and connection to your LATS, get a good stretch, then when you go do your other back exercises, it's easier to connect. Now you can start to feel the lats and what they're doing,

and you may find that you'll develop or connect to your lats more on all your back exercises. Yeah, I liked one too, that not a lot of people think to do, which is as you're doing a single arm lap, pull down to add rotation to that. And that's just something that me doing, you know, a shoulder press, it emulates that,

but in reverse, but now we're getting totally different stimulus to your lats. Next question is from Illugal. Do posture correction devices work, and if so, will it naturally carry over to better form when lifting? Terror idea. Well, there's two types. There's two, because the ones that you're probably thinking of at them

are the ones that you wear the straps and they hold your shoulder back or whatever. Yeah, yeah. That's one type of posture correction device. These are ones that, well, I'll tell you. So there's ones that hold you in posture. So I've seen all kinds of variations of them, but typically what they do is you put them around your shoulder. It looks like a backwards bra. Yeah, you tighten up the back and it it holds your shoulders back. So while you have this on well, it looks like you have good posture

So it's correcting your posture. The reason why those are terrible is because they take over From the muscles that are supposed to be doing that and you actually cause the muscles you weaken them that are weak weaker make them weaker and extrinsic it's not intrinsic Yes, and you actually will get worse posture from that I mean you'll feel good while you have it on once you take it off Those muscles that are supposed to do that they've been so turned off They'll get so weak that your posture will get worse and worse and worse over time now There's other posture correction devices that require activation. Now these are ones where it's like a little device,

you where you actually stick between your shoulder blades. Some of them are even embedded in shirts. And what they do is they beep. Beep, beep, beep. Yeah, they beep when your posture goes out. And so it's always reminding you to stand with better posture. Now those are better because they require you to activate the muscles. Here's why I think that those are also not the greatest.

If you don't know how to properly activate those muscles, all you're going to be doing is strengthening bad recruitment patterns. We know this as trainers. When I would get a client, this is actually in fact, I used to do this. This was a technique I used to sell. My value as a personal trainer. I would take a client, do my assessment. I would point out their issues with posture, point out what that causes.

And I'd say you probably have neck tension. You probably notice this and they'll say yes, yes, yes. Then I'll say, you know, here's a great exercise to correct that. And I would go to a cable row. And I'd demonstrate the cable row, show them how to pull the shoulders back, squeeze the mid back, drop the shoulders, activate the muscles that give them good posture.

Then I'd have them sit down, and I'd hold their shoulders and put them in position as they rode and really actively get them to activate the muscles. I'd have them do a few reps, then I'd let go, and I'd say, now do five more on your own, and I'd film them with my phone, and then here's what would happen.

The first rep would look good on their own, second would look bad, third one would look worse, fourth one looked terrible. They started to revert back to the muscles that were doing the work in the first place. They couldn't activate them properly. They weren't strong enough yet, and then I would show them and say, look,

here you're formed without me, shows that can you see the difference how your shoulders were going forward. If you did this exercise without a good trainer, especially in the beginning stages of training, all you're gonna do is make your posture worse because you don't know how to activate. It would blow their mind, they would hire me

because they'd see my value. You wear a device that reminds you to pull your shoulders back and you have weak connection to those muscles. You're just gonna shrug your shoulders or you're gonna do something else that's weird to get the device to show. I'm a little bit reliant.

Honestly, it's interesting because teaching your kids how to ride a bike now is so different than it was for us growing up. We had training wheels. We had training wheels on the back and you would feel a little bit in balance, but then you get corrected. And it corrected it for you versus a strider bike

where there's no pedals. You're learning basically how to balance first, which is everything. So much better. So much better because you're actively part of the process of balancing. And then otherwise you can't sustain what you're doing. And so I look at it the same way.

It's just a better method is to really understand the entire process what it takes to stabilize yourself and be a part of the process versus having something sort of beeping at you to get you to check it. Right, now because remember this, your posture is not bad because you're forgetting to stand with better posture. That's not why your posture is bad.

First off, posture is, it's a subconscious thing, like breathing. Like you're not breathing bad because you're forgetting to breathe properly. Imagine having to remember to stand with good posture all day long. That's kind of stressful. Nobody lives that way.

You know, we stand the way we do and then we do lots of other things. So these devices aim to make you aware of your posture constantly throughout the whole day, but the problem is they're not adding enough resistance and they're not teaching you how to activate the right muscles and get them stronger. Because if you do it right,

let's say you follow the program like Maps, Prime Pro, or you work with a trainer, and they're actually actively teaching that a strength in those muscles. What ends up happening, if you do it right, is that proper posture happens on its own. You're not sitting there thinking of good posture. You just stand and you, you know,

your posture is a lot better. Now I wanna end the podcast, just with a quote from Thomas Aquinas, he talks about what love is, and he says to love is to will the good of another. And I just wanted to say that because it's not necessarily a feeling, it's an intention. Loving someone is to will them good.

And I think that's a message that some of us, or a lot of us need to hear today. Also, our podcast is video recorded. It's not just audio. If you want to watch us on YouTube, you can go to the MindPump podcast site on YouTube or the page on YouTube. Watch all of our podcasts. We break up the podcast in terms of questions. So if you just want to see how we answer a specific question, you can click on a video and watch that and just see what our answer

is. Also, you can find us on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPump Media dot com. The RGB Superbundle includes maps and aABOLIC, MAPSTERFORMENT and MAPSISTEDIC, 9 months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform

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