Mind Pump: Raw Fitness Truth - 1328: The Best Way to Build the Mid Back, Tips to Improve Grip Strength, How Often to Change Exercises & More

Episode Date: July 3, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how to build the mid-back, ways to train grip strength, how long to stick with exercises before changing them up, and how to know when it’s time to reverse diet. Justin should have more followers. (4:54) Mind Pump’s staple muscle-building meals from back in the day. (6:12) Mind Pump Recommends. (9:51) Are you a hardgainer? (13:25) Reality shows, the processed food of tv. (20:33) How did Sal just discover the meat thermometer?! (23:57) Lululemon acquired Mirror. (26:15) Why the mass exodus of advertisers from Facebook? (29:26) Anytime Fitness’s misfire. (36:10) Is COVID herd immunity a lot closer than we think? (39:36) The shocking benefits of red-light therapy for Psoriasis. (42:39) #Quah question #1 – What are your favorite ways to build the mid-back? (46:15) #Quah question #2 – I find that my hands give in first when doing pull up’s, deadlifts, and some dumbbell exercises. Other than grabbing onto heavyweights, what are other ways to train grip strength? (53:17) #Quah question #3 – You guys say to stay in a certain rep range for 3-4 weeks. How long should you stick with an exercise before changing those up? (59:15) #Quah question #4 - How do you know when it’s time to reverse diet? (1:05:50) Related Links/Products Mentioned July Promotion: MAPS Strong ½ off!! **Promo code “STRONG50” at checkout** Muscle Potential Calculator Home Game | Netflix Official Site Skeletal Muscle Hypertrophy Following Resistance Training Is Accompanied by a Fiber Type–Specific Increase in Satellite Cell Content in Elderly Men Why is it Harder for me to Build Muscle Compared to Other Guys? - Mind Pump Blog How to Determine if You are a Hardgainer – Mind Pump Blog Married at First Sight | Netflix Visit Butcher Box for this month’s exclusive Mind Pump offer! Lululemon acquisition Mirror could generate $700 million and reach 600,000 subscribers by 2023: Bank of America Advertisers are running from Facebook. What's next? Fitness company apologizes for 'I can't breathe' workout Coronavirus: Was Sweden right? Study suggests 'significantly higher' Covid-19 immunity Experts in Germany believe Europe could be close to herd immunity in shock new study Visit Joovv for an exclusive offer for Mind Pump listeners! Red Light Therapy for Treating Eczema and Psoriasis Symptoms COUNTRY STRONG?? Increase YOUR Work Capacity (2 EXERCISES) | MIND PUMP How to Trap Bar Deadlift – Mind Pump TV How To Properly Do The Seated Cable Row (IT MATTERS!) - Mind Pump TV The #1 Setup Cue For The Barbell And Dumbbell Row Exercise – Mind Pump TV 5 Exercises For HUGE Forearms & A STRONGER Grip (FREE Big Arms Guide) - Mind Pump TV MAPS O.C.R. | Muscle Adaptation Programming System MAPS Fitness Performance - Mind Pump Media Mind Pump #1027: 3 Steps To Speed Up Your Metabolism Mind Pump Podcast - YouTube Mind Pump Free Resources People Mentioned Robert Oberst (@robertoberst)  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, MIND, with your hosts. Salda Stefano, 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 our listeners. In fact, if you wanna ask us a question to answer on an episode like this one, go to our Instagram page,

MindPump Media, post the question under the quaw, that's QUAH meme, and if we like it, we'll pick it and we'll answer it. Now in this episode, we also did an introductory portion where we talked about current events. We talked about our lives, we mentioned a few studies. So what I'm gonna do is I'm gonna give you a breakdown of the whole episode so you know where to find

what you wanna listen to. We start out by talking about a sport and Florence called Calcho Stodico. This is a crazy sport. The manliest sport I've ever seen. Insane. Then we talked about satellite cells. These are cells in the body that have

particular responsibilities and people who seem to be hyper responders to exercise seem to be hyper responders to exercise seem to have more of these. Then we talked about the importance of a meat thermometer. I discovered the other data, meat thermometer. So about where you put it, so. Make food way better. I did cook tri-tips last night.

We all enjoyed them. They were grass-fed tri-tips from butcher box. Now butcher box takes grass fed high quality meat, delivers it to your door at better prices that you'll find anywhere, and of course the quality is exceptional. That's why we're working with them. Now because you're a mind-pump listener,

you get a hook up. Now butcher box has had tremendous demand with all these restaurants closing down, but they're currently allowing people to get on their wait list. So what you've got to do is go to butcherbox. Don't miss out.com forward slash mind pump. Get on the wait list. And hopefully within a couple of weeks,

they'll let you know when they're ready and they can start delivering meat to your door. Then we talk about Lulu Lemon and how they bought the company Mirror for half a billion dollars. That's insane. Then we talk about Facebook Lamon and how they bought the company Mirror for half a billion dollars. That's insane then we talked about Facebook losing a ton of ad revenue because they're not doing enough censoring on their platform apparently then we talked about the anytime fitness. I can't breathe work out people took it the wrong way apparently

It's kind of crazy Then I talked about COVID immunity a couple studies one out Sweden, one out of Germany shows that we may be closer to herd immunity than we think. And then we talked about one of our listeners who has resolved their psoriasis by about 80%. So 80% of the psoriasis was gone because they used red light therapy. Now we work with a company called Juve.

They make the best quality red lights you'll find anywhere. These are the ones that are used in the studies. There's a lot of fake crap out there. That definitely shines a red light on you, but it's not going to give you the same results. Now, red light therapy improves your skin. It also improves things like stretch marks, wrinkles, and of course, issues like psoriasis, studies support this. I'm not making this up. Now, because you listen to Mind Pump, you actually get a hook up with Juve. Here's what you do if you want to get that discount. Go to Juve.com, that's j-o-o-v-v.com, forward slash Mind Pump.

You'll get a free maps prime program with the purchase of $500 or more, free shipping and 0% financing for 12 month or 18 month financing options. Then we got into the questions. This is where we answered the fitness questions. The first one was, what are some of your favorite ways to build the mid back? The next question was, this person's hands give out when they do pull-ups and deadlifts. How do you get your hands stronger?

So we talk about strategies there. Adam told my special move. Ooh, yeah. Not good, special. The third question, this person says, you know, you guys tell us to stay in a certain rep range for about three to four weeks. How long should I stick to an exercise?

Like, when do I change up my exercises? And then the final question, this person says, how do I know when it's time to reverse diet? Also, this entire month, This person says, how do I know when it's time to reverse diet? Also, this entire month, maps strong is 50% off. Now, map strong is a full workout program designed to build your body, speed up your metabolism. It's very, very good for the posterior chain. That's the butt. That's the back.

There's lots of functional movements in it because it's strong. It's strong man inspired. This program is unconventional, but we'll put muscle and strength on your body. And of course, as a result, you'll get a much faster metabolism. So it's easier to stay lean. Here's how you get 50% off map strong right now. Go to mapsstrong.com. That's MAPSSTROMG.com and use the code strong50. That's

STRONG50, no space for the discount. So you're saying you're trying to do some hypertrophy for your arms now, huh? Yeah, well it's like spot reduction. That's the big. You know, it's the summer of guns, you know, you got to wear the tank top. You got to be able to pull it off. You just want to have fat arms. Yeah, it's the one like one, you know, you gotta wear the tank top, you gotta be able to pull it off. He doesn't have fat arms. Yeah, I just want like one big blob like I usually do. Did you see the picture? Did you not see the picture? I gotta show you this picture.

What is it? So we were in the raft and Courtney did a picture of all of us. I saw you didn't use that one Adam. Yeah, no, it's too intimidating. Yeah, this guy right here, he's, I guess Courtney and him must have had something like a sign or something like, hey listen, when we go raffing, three, two, one, go.

At one point, I'm gonna take a photo of everybody and then I want you to flex his hair as you can. Yeah. So, and obviously, you two guys think about chilling. Wait till I show you something. Or the light's good. Hey, babe, you know it's time. No, no, no, wait till I'm gonna show you something.

Look at, look at, you ready? Look at, hey, tell know it's time. No, no maybe I will do that. Everybody could see what time it is. I think you're right. Holy cow. You know, it's funny last time we were talking about, because we were talking about the muscle potential calculator that we have. Mm-hmm. And you know, it tells you what your potential is based off of an algorithm that based off of how much does we seriously like deflated well, and then things with a bad mood sent in it. I know. And so'm totally like like not living to my potential either No, you're not because apparently you could be massive Yeah, but last night we were hanging out with the kids and we were you know

We're all you dinner and stuff and we're talking about like what's the heaviest you ever got or whatever? Yeah, do you know Justin hit like two over 250? Yeah, did you know that? I didn't know that I thought it's you and I with the heaviest No, I guess I got up to two thirty five maybe I know you got up into the two forties. Yeah, it's know that I didn't know that I thought you and I with the heaviest know I got up to two 35 maybe I know you got up in the 240s. Yeah, I was 250 to 55 That's a lot. Yeah, I was telling so like I it was hard for me to breathe like I thought it was just like Just sitting like was hard and then I couldn't move I couldn't move left the right I had to just go straight so I was was like, I had no athleticism anymore. It was like, okay coach, like they wanted me

to gain all this weight because I was an inside backer because I used to play outside and then strong safety and then they're like, you need more size because everybody in the league is like, you know, 350 plus like coming down, you know, trying to mo you over. And so you need to get more size. We need you to really put it on this summer. And so I was eating and and you know, working out,

but I was like totally gaining just blobs of fat everywhere. So you got up to, hold on, you got up to 255 over a summer. How much weight did you get in that summer? Yeah, no, from the off season through to the next season. Now do you, do you, how much did you gain though? I want to know how. Okay, so normally I rested about 220.

Right, yeah, that's about my comfort zone. So 30 pounds, yeah, over the summer. So do you remember, no, I want to know. Okay, so normally I rested about 220. Right. Yeah, that's about my comfort zone. So 30 pounds, yeah. Over the summer. So do you remember, now I remember when I, when I bolted up to 240, I remember like there were staple meals that like helped me get there. And I had to be like, do you remember like staple things you were eating?

Well, this is when we were talking about like those, those like, cyto mass skeiners and my shakes. And so I would do that and I would do like four raw eggs. I would blend with them and then I would do peanut butter. And it was just like the most disgusting, like calorie dense shake that I could possibly handle in the morning. And if I still would just be destroyed through practice

and then I would come back and I would go to the cafeteria and just eat like all the carbs, like everything. Like, cause that's all they serve in cafeteria. You're lucky if you get any kind of meat. It's usually like some really crappy, like piece of ham or something, and I would stack as much ham as I could on there, but this is when I was living like on campus and then I would go out and I would get,

some of my friends worked at restaurants and so I'd go sit there for dinner and I would like just cram and like huge meals with guys. Yeah, you guys I've shown you guys a picture of me when I was all heavy, right? Didn't I? Yeah, I've seen it when he had long hair on top of it. Yeah. What was I thinking? It's like Jury's the one that you used to think the first time. But I had some staple meals. I had some staple meals that I would eat. And I mean, I know why now I have certain intolerance

because I guarantee I created them. Yeah. For breakfast, I would get a punch bowl or like a big popcorn bowl. And I would fill that with Cheerios and whole milk. So it was essentially a box of Cheerios and milk. And then I would have 10 whole eggs scrambled with cheese. That was just breakfast. Just terrible. I was cheese. That was just breakfast, just terrible.

I was terrible. I was terrible. Yeah, yeah. So how much muscle do you think you gained? You gained 30 pounds, how much of it was muscle though? Let's be honest, I was put like five pounds. Yeah. I'll be completely honest.

But I felt like shit, dude. I bet if you could make contact, though, you'd. Oh, no, nobody was pushing me over. That's for sure. I was a juggernaut. If I got momentum and I was running straight ahead, he was pushing me over. That's for sure. Like I was a a juggernaut if I got like momentum And I was running straight ahead nobody could stop me dude speaking of of hitting How crazy? Who was it that was watching the Calccio's article with me on Netflix? That that game and Florence I was watching that I was you. Oh, yeah, no, did you watch it? Yeah, we watched it

Did you we didn't watch the beginning though? Yeah, I watched the whole thing. Oh, you did dude crazy What are you crazy sport man? Well, it's crazy. They don't get paid and they don't get anything. There's no trophy. Yeah, it's just straight honor Bro, it's all how do we not know about this sport? So I talked about this on the podcast years ago Long time ago, long time ago. I didn't know all the details and then so Netflix has this series Forget the name of it, but they're going through different, it's like home field or home game. I'm sorry. I'm sorry.

So it's going through different parts of the world and different sports that are unique to certain parts of the world. And so in Florence, they have this game that literally dates back, you ready for this? The origins of this game go back. BC. 59 BC.

Yeah, that's crazy. It was a game amongst gladiators. Now the way that it's currently being played with the exact rules and everything, exactly as it is now, was in the year 14 something. So still hundreds of years ago, exactly the way it is now. Don't they wear the same garbs and everything?

Same garb and everything. And so the way it works is there's, I think there's four or five. 27 players on each team. Yeah, and there's four districts in Florence. Oh, that's showing you. In order to play for a district, you have to be born there and you're not allowed

to go on any other team. So it's literally region versus region. Yeah, you can't trade players, nothing. Oh, it's bad ass. You play for the place you live or whatever. And the goal is to get a ball. It kind of looks like a soccer ball to the other net by any means necessary. Yeah, drop to some of your body slam.

It's very water polo-esque on the ground with no rules, right? So that's the way you can pass and move the ball. I can see that. And you throw it in a net that's like that on the other side. The other side, the net's bigger though on this. But then anything goes. And then 27 guys on each team and Once you knock this shit out once you knock somebody to the ground, which IE could be They can't get up until the punch an elbow a karate chop You could do whatever you want real kicks. Yeah, they have boxers on the team like there's a wrestler a wrestler

So once you get the other person down on the ground, they can't get up until a goal is scored. So part of the strategy is when there's 20, imagine, you know, 50, 54 people on this field. It's a game fight. Yeah. It's what it reminds me of. It looked just like it was almost like you're watching in prison, like two different, like teams just smashed. And it was really awesome to watch. Yes, it's violent. And people definitely, everybody gets hurt when they play this. But the honor and the respect they had for each other right like the respect was tremendous They're shaking hands. They're respecting each other. They're not disrespect. There's no poor sportsmanship the teams themselves As we're watching it these these are jacked right like these guys lift weights

They're really really built and tied up or whatever and their faces are a little bit scarred or whatever So they're like arm around each other and they're, whoo, whoo, whoo, whoo, you know, they're doing this chant or whatever. And Courtney's watching like silent. She just eyes focused on it. She goes, this is the most manly thing I ever see. Man. Just get a corner, very quiet.

Yeah. Yeah. They were very happy watching this. Oh yeah, yeah, yeah. I used that energy. Yeah. Yeah. They were very happy watching this. Oh yeah, yeah, yeah. I used that energy. Yeah. Look, look, look, look. Yeah.

Of course. I'm an opportunist. Yeah. Hey, babe, let's go upstairs. Yeah. Let's go. Wow. Let's go.

Let's go. Let's go. Let's go. Let's go. Let's go. Let's go. Let's go. Let's go.

Let's go. Let's go. Let's go. Let's go. That's how we're going to play this. Anyway, pretty crazy. Dude, there was a study that was recently done on, I will talk about fitness now for a second, on groups of lifters. And the thing that they were studying was how fast people respond to resistance training. It was a pretty large group, you know what they found. So this was a 12 week study. a pretty large group, you know what they found. So this was a 12 week study. 25% of the group could be labeled non-responders. So a full quarter of people in that category or whatever in the group were considered non-responders.

Then I think it was an additional, like maybe 15% were considered super-responders and then most people were somewhere in the middle. And they broke down and tried to figure out why some were hyper responders, why some weren't. What they found in the hyper responders is they had more satellite cells, present muscle. Satellite cells kind of orchestrate and tell the muscles to adapt. Apparently, they found that to be the big, one of the big reasons why some people hyper-respond.

Now, they didn't control protein intake, they didn't control diet and that kind of stuff. Part of me wonders if 20, if the real statistics are that 25% of them don't need enough calories, and that may be the reason why they didn't respond. Yeah, how did they tease all that stuff out? They didn't control for some of that stuff.

Interesting though, right? Yeah. If you get, let me ask you guys a question as trainers. Let's say you took 100 dudes between the guys between the age of 20 and 30, normal health and all that stuff and you trained them all, 100 of them. What percentage of them would you say

are the slow responders and what percentage would you say are the high responders? I would say there's a very close comparison, right? I think it would be as rare for me to see a non-responder to a like super hyper responder. Yeah, I would say that I would a majority of people that I'm trying to. Yeah, this is the outliers for sure. Yeah, and I would think it's probably pretty close, you know. I think for every person that I met that like just nothing they didn't respond to anything

For every one of those I would say I probably knew somebody who like touched weights or just thought about working out and don't must I would agree. I've trained a lot of guys that called themselves hardgainers and ectomorphs and 99% of the time they're neither of those maybe maybe natural ectomorphs, but not hardgainers They just needed different trainings Doug thought he was a hard gainer. I did too. I think that's correct. I think that a lot of people that, you know, like myself, like you, like Doug, who thought they were hard gainers, just, they just didn't have all the pieces.

Yeah. And I think why you feel like you are one is because you have friends who, you know, don't put nearly the effort that maybe you're putting in and they respond. And so I think it's just you weren't doing what your body needed. You know what I think a big part of it is, is because I've been, you know, I've been writing a lot of articles and stuff. They're not up yet, but we're going to be putting up a, what's called a pillar page soon, where you can learn all about a particular subject. This one's going to be about hard gainers or people who find

or who people consider themselves hard gainers. I think one of the biggest besides programming, because that's a big one, right? If you don't work out right, it's going to be hard to build muscle. But besides that, a big one is people who consider themselves hard gainers oftentimes are just have really fast metabolism. Yeah, yeah. Because the research I've been doing,

which totally backs up my experience, is that the average quote unquote hard gainer needs to eat about 22 calories per pound of body weight before they start gaining weight. So to put that into perspective, a 150 pound man who, she's tiny, who says they're a hard gainer, would need to consume 3300 calories.

That's a lot. That's a ton of food. That was the number one thing for me was that. Totally. Totally underestimated. And here's the thing, what you tend to do is because I thought until I started tracking I was like, I know I have these maps. I just had Taco Bell with all this and I was like, that's 5,000 calories.

But then I would go 48 hours and only have 1200 calories. So it would end up averaging way too low and I was not consistently hitting that. When I had it all in one sitting. Yeah, once I, and I also, because you felt stuff. Right. Then I also gravitate towards high intensity type sports.

I love the wig boarding, the snow boarding, and the plane basketball outside for hours. So I was extremely active and very inconsistent with eating enough calories. And when I reduced the amount of activity that I was doing, I was consistent with increasing my calories. At this point, I still don't even have programming down well.

I'm still learning that. I don't even have that down. But just simply by staying consistent with training and being consistent with eating in a surplus, reducing that, that was my first 15 pound, 20 pound surge of size on my body that I had had my- Yeah, I wonder thinking back, my brother and I are both at the same time we're trying to put on muscle and we're both really into sports. He was taller than me, six, three.

And you know, was pretty much more of the act of morph like fast metabolism, all the stuff. But he didn't really, you know, force himself to keep eating like I was doing. And also I did more anaerobic activity. So I lifted weights and I didn't do quite as much conditioning and running and stuff like he did. So it was just interesting.

I wonder if he would have had the same kind of response if he totally shifted it around what I was doing. I'll put it, I'll make it the perspective even more clear, right? So I just said, this is what studies show about 22 calories per pound. So 150 pound male, 3300 calories. So 3300 calories consistently now.

This is what you would need to eat on a consistent regular basis. Over the course of a week, that's 23,100 calories. So now let's say you're this guy and you want to build muscle and you're like, okay, I heard on mine pump, I got to eat 22 calories per pound, I'm 150 pounds, 3300 calories, no problem. So you do that Monday through Friday, right? Five days a week. That's 16,500 calories.

Saturday and Sunday come along, and you're out with your friends, or you're doing a few things, and oh, you eat a couple big meals, and now you ate a total of 2,000 calories on Saturday and 2,000 calories on Sunday. You're now at, for the week, 20,500 calories.

You're 3,000 calories under for the week, what you need to gain muscle mass. So although five days a week, which calories under for the week, what you need to gain muscle mass. So although five days a week, which is most of the time, and especially if you're putting effort into it, your perception is, I'm totally doing everything I can. Why is it this working? Because you don't understand that Saturday and Sunday, you were off by 15 hour calories, which is easy to do.

It's really easy to do when you're eating 33-hundred calories a day, or that's your target. It just doesn't come out. And that same thing for me, Adam, it was like, I thought I ate a lot, or I thought I was doing it right. which is easy to do. It's really easy to do when you're eating 3300 calories a day or that's your target. It just doesn't come out. And that same thing for me at them. It was like, I thought I ate a lot or I thought I was doing it right. But when I started to really pay attention,

I realized that it weekends out would screw up because you wake up late, so you don't get the extra meal that you have in the morning or you're out with your friends, you know, riding your bikes or whatever. You don't realize that you're skipping an extra meal or and then dinner comes and you eat a big dinner so you think you made up for it, but you actually you actually didn't.

I think that's probably a big reason. Right, right. So I caught myself last night watching another stupid show Netflix, but this one actually like hooked me a little bit. Have you ever seen the married at first sight? I guess there's been like 11 seasons. I didn't watch crazy. I didn't watch that.

Yeah, it was like, I was like, oh God, it's another one of these that, I was like watching it to kind of evaluate each person, which is something, I know, like Adams mentioned, and you do that sometimes with Katrina. Sometimes being Courtney will do that, we'll kind of like see what people are coming in with and why they're still single and like, what's going really going on underneath all this stuff.

But they actually spend a lot of time going through like their apartment, in their house, picking through all their stuff, and they collect all this data on each person. And basically like they do this whole psych eval, and then they have another lady who's like a sex therapist and also like a marriage therapist who like will ask really tough questions about like

what you like are open to sexually, what you like are looking for for all this. And then they have another guy, it's like a, you know, minister who's talking about religion and like what's the most important thing. It's like all the hardest questions that you like most couples rarely get to, which I thought was interesting because,

but then they like, they basically pair them for them and they don't see them until they get married that day. I was like, what the fuck, who's gonna sign up for that other show, right? It was like that. They get a, they talk, they can't see each other, they learn all about each other. But this one they have the therapist and they have the,

this one is a little more like, they're trying to make it Yeah, tell you how much I hate these shows. I know. Hey, but you watch them. I you know what it's like me and I tell you it's it's a Candy that's what it is. Yeah, I'm saying it's it's a process food. Yeah, it's a process food of TV It's you're not getting you know what I hate about it though is it the trivialized marriage so much Yeah, do you know what they're coming out with so So it's like how far could you go, right? The old dating shows were like, you're gonna meet and go on a first date.

And people, it's like, that's okay, that's reasonable. Then it became like, we're gonna get engaged. Like, whoa, all right, I think we're pushing it, but they still have time before they get married, you know? So it's like, now it's like, we're gonna get married. So you know what they came out with a new show? People are gonna get paired to have a kid. No way.

That's dude. No way. I can't remember the name of the show, but I watched it. It was like a trend. It's all horrible idea. Dude. How much are we gonna trivialize like getting married and start a family? No, it's great. It was weird because I was wondering. I'm like, is this like a thing that like a trend that's happening because everybody's has all this access to dating whoever, whenever, you know, but nobody's really committing to anybody anymore, you know, but nobody's really committing to anybody anymore, you know, so like that's like sort of the taboo thing now.

It's like, oh, well, I'm, you know, I'm gonna lock it in. Well, maybe that's why these shows are doing so well too, right? Because the age of marriage keeps getting pushed out, pushed out, pushed out, and less and less people are getting married earlier. And so maybe it's just that it's now interesting. If you're 25 years old, I'm gonna get married, but I'm definitely interested in to watch other people. Yeah, yeah, I'm wondering what the motivation is that it's now interesting. If you're 25 years old, I'm gonna get married, but I'm definitely interested in to watch other people.

Yeah, yeah, I'm wondering what the motivation is. It's just interesting. A lot more of these shows are popping up. I just feel filthy when I watch it. You know what I mean? After I'm done with it, I'm like, oh man. Right, it's like when you use it, I'll just have a handful of that bag

and then you get to hopefully to hold back again. Exactly, like, damn it. Process TV. Bro, no joke. Eight hours later, you're like, no, no, no, no. No joke. Jessica kind of will watch like one or two episodes and then we'll both look at each other and you can tell we're both like

I know we'll be like put a documentary on it. We need to like something where I can learn Yeah, that we're just doing anyway, it's good. You guys that would you guys think about the dinner? We made the other night Excellent. Oh, yeah, yeah, I was super taste. I loved I loved how Jessica marinated it was really good Yeah, so yeah, what was it you school me on it today? Yeah, oh, what was she telling Jessica marinated. It was really good. Yeah, so what was it? She was schooling me on it today. Oh, what was she telling you? It was like a... There's a Costco season in here.

Yeah, it was a Costco non-salt rub. And then she, and then garlic, and then, and then something else she had on there. But it was real basic. I told her it tasted like a Santa Fe marinade. Well, she does it early in the day, and then you're supposed to leave it all day. And then it was fully marinate.

So it was the butcher box tritip, which is good. It's amazing. Oh, you've been eating that like crazy. I love it. I love their tritip. It's grass-fed, but it tastes close to grain fat. It's got that nice marble, whatever. You know, flavor to it.

Now I asked Katrina, did you guys cook that in the oven, and then you seared on the barbecue? Did you cook the whole thing in the barbecue? No, you seared it and then you do the oven. So here's the thing. Okay, I thought so. I was like, it was too perfectly cooked. I told her I was like, I don't think

South could just in the barbecue. No, so here's the thing though. Here's the difference. I've never, you guys are gonna make fun of me. Never use a meat thermometer before. Really? I started using one recently. Why the hell have I used one before?

Well, some people didn't say cheating a barbecue. Yeah, it makes it, it's good. Come on. I go back and forth with it. I use it every now and then. I love it. Because you know what I used to do? The stupid thing where you touch your finger

and you, that's the, oh, that means firm. That means if it's firm. I just kind of, well done. I can push, I just know because of time, you know, the amount of time you're cooking all these types of meats, it's just, it's one of those things you put in a chance, man. Yeah, I know it.

I know what I'm doing. I so I'm like I'm a cruel master It talks in it talks in construction when he said oh, you don't know the first one's high You need to let me ask you a question for me. Yeah, so one of them is obviously longer So okay, that was me who put that together like Doug it was like Doug's reading you think about that I'm like listening to it. I go wait a second I was like, you know, they're all one size and I'm like 49. I'm like and their windows I was like to listen like why like this? Yeah, I was like I know those windows are that one Today at home. Yeah

I'm there. So hey it got done right anyway. That's right. Yeah, we're here with the right the right blinds Okay, I should come with you guys But the meep thermometer game changer. I recommend people use this I got said did you guys see? Lulemon By I saw this mere 500 million half a billion dollars. Wow half a billion dollars CEO. We're even profitable. So okay, no No, they were evaluated they were evaluated though the first year I want to say like 25 million then they skyrocketed it to a hundred million

Obviously they got you know was it just because they closed all these contracts to go into places or like how How are they getting that high of evaluation probably Probably by the how fast it was scaling. Yeah. Yeah, the rate that it was scaling, scaling from 25 to 100 million in a one-one-years time, and I'm sure they were on that pace again. Right. It's probably- Right.

Now what do you guys think four apps- Do you think it's gonna do with it? Because now Lulu's in the exercise market. Right, so they can't- Well, so what they did, which I think, it really in acquisition by the way, too. I think this is a really, really cool move and interest. What a great way to sell their clothes. Well, yeah, right.

Totally. And also just get analytics on this many people, right? So that's what really, mirror is a tech company, is what they are. And they're smart enough too, that they kept the CEO, right? So the creator of mirror is not only sold for her 500 million or whatever, and supposedly that's like what estimated 180 million to her.

She also gets to stay on as CEO and then report to the CEO of Lululemon. So she keeps probably a very high paying job with like I'm sure all kinds of perks and steering the company in the direction they want. I think they just saw it was aligned really, really well and they're, you know, two, two great comes. And Lulule has really been struggling. So Lulu, after the whole COVID thing, they took a huge hit. So they were not selling as much with stores being closed. It's one of

those. This is smart then. Right. Yes, it's very awesome to get into people's houses and acquire a bigger opportunity. Now, is the mere audience mostly women? Or is it split down the middle? I don't know the analytics on. I would assume that they'd have a larger female market for Lulu to spend half a billion on. I know Lulu makes men's clothes too, but their big market is women.

I would assume that. Yeah, that's a good point. I mean, I think any sort of group or class or virtual class is probably, I mean, even Jim world. Jim world, 60, I'd say 65 to 70% of our clientele, it was female. Yep, right. So a majority and some trainers hire, obviously some lower.

But I mean, for the most part, I would say high 60s to 70% was the clients that we train. And that's in the gym. And I think when you talk about classes, Peloton, group classes, I think women dominate that more. I think the at-home workout market definitely is a larger female market. Part of it being comfort. Still, I still hear people say that they feel less not as comfortable working out in gyms.

The other part is that you know, you probably want the convenience of being able to do something at home. Right. But this is interesting. Half a billion dollars for that kind of a fitness tech company. Well, they obviously see their, you know, the need to get into people's homes

because of everything that's gone on. Right, I think it was kind of, I don't know. I have no idea how long they were courting them for, but it does seem like a move in response to what happened with COVID. Like they started, like someone said, hey, we gotta do something about this and saw an opportunity.

Well, speaking of tech, we had to see Noachim. You guys see what happened to Facebook? Oh, that's your huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge huge I mean, I'm looking at Eddie Bauer Ford, Hershey Honda. There's tons and tons of companies that pulled from Facebook. Did you hear why? Okay, I want to know why, because here's what's interesting to me. Yeah, because just so you know, too, the de-desis is under fire right now.

The CEO just stepped down. She made a comment about the whole, everything that's going on with George Floyd and racism as noise. So you know, too, Deedis is under fire right now. The CEO just stepped down, stepped out. She made a comment about the whole, everything that's going on with George Floyd and racism as noise. Like they really didn't do anything. They didn't take any action like about what was going on. And I think she tweeted at one point

that referred to all of it as noise. And they just, oh yeah, she got lambasted. And she wrote out the statement You know, you know, but it was like one of those total, you know, you remember when People used to leave the company back in the days right where it's like this formal like thank you for the opportunity Let's say yeah, but really behind closed. I was like you need to get the fuck out We cannot have you work. We're gonna have you say this and you're gonna step over here And you're gonna get paid right here. Well, so the these companies are saying that they're criticizing Facebook for not doing enough

to rein in racist and violent content misinformation. So now here's the thing, this is why I think social media companies are about and I've been talking about they're gonna get a mass exodus and I think they're about to get hammered as well because social media companies are protected because they get treated like phone companies. Like, you know, like you call someone on the phone, you can't sue the phone company for something that I say. They're just, they're just, they just allow people to talk and they don't do anything.

Well, social media companies are protected that way, but they're, but they can't be now because they openly edit their stuff. And now they're getting hammered because now that they do edit, now that these companies can say, well, you're not doing enough or whatever. Now, I find this very interesting because from what I've seen, from my own research, Facebook has been and Twitter have been more openly

editing conservative points of views, and not liberal points of views. Now this is, look, I'm non-bott, I'm, I'm, I'm, I don't sign up for one side or the other. This is just from the research that I've read. This is why they've been, they might be brought before Congress to talk about it specifically because of that. So I find it interesting these companies are saying you're not doing enough. Yeah, well, the first sign of it was like the whole Alex Jones hysteria where everybody was trying to block him off of like the because of the misinformation and things like he was spouting and so that became like

this question how are they going to handle instances like this but yeah you're right I've seen a lot more conservative editing and you know like people like supporting Trump or whoever on that side of it being eliminated from the conversation. But it's like, so how are they gonna handle that in terms of trying to have a balance? They are a private company, so this is perfectly fine. However, I think they're not protected from being sued anymore.

Well, they're also not protected from companies pulling out from advertising. Well, they weren't before either. Right, right, right. But now they can get sued. Honestly, I think that's the best way to handle this. I, I, I, so this is a part of me. I like seeing this, right?

Also do I. It's like, I believe that Facebook has the right to, if they want to be a hard left company and pull all conservative shit, so be it. Well, the opposite. I agree. That opens the door for a company to provide, that's how Fox News is. You just, we say that in their policy, so you knew like, it was written in there somewhere. I just think they shouldn't be protected from lawsuit.

You can't have both. You can't be protected by a law that says that you're, you know, that you don't edit, that you're just like a phone company, and simultaneously have the ability to edit and control information because now you're more like a magazine or a newspaper. But I tell you what, I mean, the best way to regulate,

this is exactly what we see is massive companies pulling advertising out and then losing billions of dollars. I would say this. Is it really about that or is it about them not making money until they're pulling their marketing dollars back? I'll tell you what, dude. I don't know, maybe, but I'll tell you. You think that Hershey Coca-Cola,

not making money off advertising on Facebook? Yeah, I know. I think it's an election year. It doesn't seem like so. I think there's gonna be a lot of grandstanding. I also, right now, we're in this strange cancel culture thing that's going on where we are using current context to judge past language or content or media.

Boy, do we jump to conclusions fast. And well, not just that, but it's gotten so crazy because I'm gonna say something right now I don't care who you are nobody will ever nobody can survive that level of scrutiny because you could go back 10 or 15 years imagine if somebody recorded every single text and phone call and email and everything that you said 15 years ago and then with the context of today's acceptable behaviors and words went back and Scrutinized you you'd be screwed everybody would be yeah, but this is what they're doing with everything They're it's starting to get crazy words and nobody will survive this you can't I know you can't do this because well

Even people you think are on your team or whatever then they go back and they've like a Jimmy Kimmel Some happen with him where like they go way back and then it's he's playing a character, but now they cancel him. It's destroying, it's going to be very, very destructive. This again, nothing will stand this level of scrutiny. It'll turn in on itself as well and everything's going to get taken out. What we need to do is you need to judge people by what they say do and how they behave now because the past to judge people by what they say, do, and how they behave now. Because the past, things were different. There were acceptable language. There was acceptable things of behaving.

Now, I'm not talking about crazy stuff. I'm talking about more like, you know, how you really may refer to somebody, how you may talk about lots of different subjects. Like, you know, how you refer to people of different races, for example, the words that you may use, they may be acceptable one minute, then the next minute they're not acceptable, that's totally fine, but you can't judge what was acceptable 20 years ago with what isn't today and saying, oh, we got to cancel this person.

People need to, like, for example, I'll give you a great example. Barack Obama campaigned in 2008, openly said he did not support gay marriage in 2008. I don't think we should cancel Barack Obama campaigned in 2008 openly said he did not support gay marriage in 2008. I don't think we should cancel Barack Obama because his current behavior shows that he's very supportive of it. You see what I'm saying? Right. So we got to be very careful with allowing this to and right now it's so heightened that

you're seeing like like people are just dropping very quick with even the slightest mention of, oh, maybe you might have said something wrong or whatever. And of course, there's I think there's cases that are clear. I'm not talking about those ones. Did you hear about the trainer at the Anytime Fitness with the whiteboard? No. Oh, you didn't hear about that? So it went viral.

It's a picture of a, what's the workout, right? The name of the workout? Yes. Oh, I can't breathe the workout. Yes, that's, that's, that's the port taste. Yeah, but here's the thing though. No, no, no, no, but here's what I've heard breathe or go. Yes. So, now that's the port taste. Yeah, but here's the thing though. No, no, no, no, but here's what I've heard now from this. And so I guess the gym owner originally posted an apology and then pulled it back because

after speaking to the trainer, it was supposed to be something done in memory to him. It was supposed to be out of respect, not out of something out of disrespect. And it got totally just because somebody took a picture of it. They thought they were making fun of it. Right. And instead it was supposed to be something like in out of respect, not out of like trying to disrespect at all. And it was a big misfire.

Oh, total misfire. See that actually proves what I'm saying. I think that's why I brought it up. Yeah, I think everybody right now has glasses. Right. You just want to jump right to that and be like, I can't believe you would say something or do something like that, that's poor taste. And it's like, is it really though

if he was doing it at a support? Like to create, you know, I'm saying like, I don't know, that's right. Like all the wads were, you know, named after fallen like soldiers, right? Like some of them at least. So yeah, yeah. We need to be careful with this, with this movement.

And I think there's a lot of people who think exactly like what I'm, what I'm saying, and they're like, hey, chill out a little bit. We're going a little too far with some of the stuff, but the problem is that most people just don't say anything. And so you've got a small group of really pissed off people or looking for a certain thing. And they're allowed to just go run amok.

And I think that there's a lot of people who are like, okay, it's gone a little too far when we see a, you know, petitions signed to like take, you know, Paw Patrol, for example, off the air, which is a cartoon about, you know, dollars and the popcorn. I thought that was fake news. That was a fake news?

Yeah, there really was a petition, but it was fake news that they were gonna cancel it. But still, you know what I mean? Let me put this way, the atmosphere is such that you, you hear news believable. Yeah, and you don't think it's crazy. You know what I mean? I've been getting a lot of, I mean,

for the most part, I've been getting a lot of positive DMs. Have you guys, I feel like, I feel like for the most part, people are more sane than you think. I think there's a lot of stuff going on right now that's like you said, very loud, allowed minority. Yeah, I think there's a big eruption and I think that people are now,

well, from what I'm trying to see, at least through my eyes is like how we're all trying to kind of piece back together and unify, you know, through, from what I'm trying to see, at least through my eyes, is like how we're all trying to kind of piece back together and unify, you know, through all this stuff. So it's just like, it's one of those things. It's just, it's, it's, man, it was, it was just a massive eruption because of like all these circumstances that happened all once. It is. And to make matters worse, the, the, the, the, the, or, you know, elected leaders will give us information that seems counter and then it makes you believe all kinds of crazy stuff. For example, with COVID and all the shutdowns and we were told

like you go outside without a mask or you go to stores or whatever, Mayor of LA said that he would turn off power and water to businesses that were trying to operate. People obviously needed their businesses to operate because they didn't have any way to support themselves. And then when you have these mass protests, they wouldn't say that there was a problem. In fact, it said it's not a big deal. And I kind of understand why they said that. You don't wanna get in the way of a massive protest

by you don't wanna try and meet it with force. I understand that, but imagine the message you get when you're a business owner, you're like, man, I lost my business. And you're, you know, 10,000 people organized and you're not stopping them and I couldn't run my business. Look at you here. Did you get the news on Kusbeena COVID, the counties that are shutting down in California now? No, the 19 are being told to and then there's a lot of people that are vote, lot of them that are volunteering to. Wow. Here are all the counties. That cause your thing is the spites predictably.

Yeah, so 19 counties in California right now are no more restaurants again, no more entertainment, no bars. There we go again. Right, Conte Costa, Fresno, Glen, Imperial, Kern, Kings, Los Angeles, Merced, Orange, Riverside, Sacramento, San Benito, San, Los Angeles, Merced, Orange, Riverside, Sacramento, San Benito, San Joaquin, Santa Barbara, Santa Clara, Solano, Stanislaus, Tulare, and Ventura.

Well, we are seeing a spike in cases. The death rate doesn't seem to be, or the death don't seem to be going up, but we might need to wait a few weeks to see what that looks like. I just read a study that says that COVID herd immunity might be much closer than we think. So the antibody tests that we do, tests obviously antibody specific to this version of COVID. But they did a study in Sweden, and then they did a German study, and they found that people who had other coronaviruses,

because there's the coronaviruses, the category of viruses, there's a lot of different ones, right? COVID-19 is a specific type, just like influenza, there's different versions. People who had other coronaviruses had partial or almost full immunity to COVID-19. Oh wow. So they would get COVID-19, but have no symptoms.

And they said, they saw not antibodies, but they saw something else, T cells. They saw T cells that were activated from the previous coronavirus. So they think that we may actually have more protection than we think, because coronavirus has been around for a long time. Well, that's... Well, we've all had some form. I told you a little bit about when we took our little doxin in to get his shots and what not,

we're talking to the veterinarian and she was all upset because like they've known through because cats have coronavirus. Obviously it's a different strain, but it's very close to the COVID-19 strain. And they were treating that with steroids. And it's very similar to the steroids that they found have started to work. And this has been information that's been public domain for a long time, but like obviously with animals, but when you're experimenting with these drugs, like isn't that the first place you go

is to see what works on animals first? Interesting. I mean, dude, we also gotta give credit to the health experts. This was fast. It came on, everybody's working hard. Yeah, it came on quick. And so information is gonna, they're gonna say one thing.

And of course it's gonna change. And a couple months is more information is presented. So we gotta remember that. So we don't, cause it's easy to lose faith in the people giving us advice and to think that they've got bad intentions. It's like, well, I could understand being the scientist on the aside and be like, look, man, this was fast.

We didn't know, two more months, information may change, even then. So who knows, man, who knows what will happen? I wanted to share some cool news. I got a DM just the other day about somebody had heard me talk about my psoriasis. And anytime I like, like I get asked probably, I don't know, at least every other time that I do a quaw

on the things that like I list off that I have been like the most important. I always say like, you know, diet for me, sunlight or supplementing with vitamin D has been also soft water instead of hard water. And then the juve light, like it has been a huge help for that, especially when I'm consistent. And I noticed when I'm consistent with it,

it keeps it down with, if I'm inconsistent with it, it kind of flares back up. And they told me that they invested in one about a month ago, and they've been consistently using it three times a week for 20 minutes, and it's reduced it by 80%. Wow. Holy moly. That's so cool. That's so cool.

In somebody who struggles with psoriasis, that's a big deal. Yeah. 80% reduction in the way that the blemishes are scabs or whatever you want to call them look. That's a big deal. I wish I knew about this. Well, I had a client who had really bad psoriasis and she was so self-conscious about it. Because it's one of those things that's so visible.

It's visible, yeah. You know, I wish I knew about red light therapy back when I trained her and lost contact with a long time ago, but I remember how self-conscious she was. So 80% is huge. I don't think there's a single drug you can put on it that will do that. Oh, there's like, so there's steroids and so that, but a lot of it's like, you know, they don't have a lot of research around it. So there's a lot, and that's why, so I used to go to my dermatologist

and they would inject this like around it and it basically like kills off all the bacteria on that but you're like injecting something like that into your blood, right? I'm like, oh, it's probably something I don't wanna do in a regular basis. It's just a super strong, like, tamps down the immune response

is what it's doing essentially. Yeah, yeah, yeah, so, you know, you have options like that. See, that's the thing about the immune response is what it's doing. Yeah, yeah, yeah. So, you know, you have options like that. See, that's the thing about the Juve is it doesn't reduce your immune function. It's not, it doesn't tamp it down like steroids do. If anything, it'll, it's immune booster, but the way it works, it's the best results you get

from it are skin stuff, which includes, in this part, I'm not bullshitting about, you can look this up, there's studies on this. The wrinkles. The wrinkles, stretch marks, improve the appearance of your skin, so it looks more useful. And the reason why it does this is because it dramatically increased the amount of ATP that's produced

in the mitochondria. It's funny, you say that, because my old client, I said, trained, she's always looking at the latest and greatest Hollywood beauty products. And there's so many now variations of red light versions like where they have a mask that you can put on. You saw the billions one, right? Oh yeah, so they have that.

Yeah, and so she actually bought like this, and I'm like, why are you buying the blanket? So I'm getting her one of those Juve panels because I'm like, dude, this is the only one that's actually proven through these clinical trials and everything, but yeah, there's blankets, there's like hats, and there's all kinds of stuff. People are catching on.

Well, it works. You know, it works. That's what it is. It works, and now there's an opportunity for a bunch of charlatans that come in and people to, you know, all the chaach keys that are making money off of them. Yeah, 100%. Yep.

Yep. Yep. Yep. Yep. Yep. We call it a plan. Max Claw. Today's Claw is brought to you by Max and a Bolic. If you're looking to maximize your overall muscle and strength, Max and a Bolic is the perfect place to start.

With a full 30-day money back guarantee, there is absolutely zero risk. So what are you waiting for? Go to mindpromedia.com and get started today. It's the motherfucking car. Eagle is landed. Quique-quique. First question is from Freeman Axel. What are some of your favorite ways to build the mid back? Oh, the good old mid back.

Ooh, mid. So, well developed mid back. The, mid. So well developed mid back. The canals. It's so underrated. I'll tell you what, we tend to think of the lats and getting width and all that stuff. But nothing is more attractive than having that nice muscle and definition of spine to where Adam called it the canal, where it kind of dips in. One of the things that Jessica has got incredible back development, part of it's

because she did a lot of training, so a lot of climbing and rowing and pulling. But she had this, I just loved her back, I loved the way it looked, I loved the way that line looked. And she had well developed mid back muscles. Some of the best exercises for the mid back are rows and row variations. But I'm going to tell you an exercise that blows those away and I'm learning about it now. Heavy, no joke, heavy, trap bar, farmer walks and deadlifts. Man, that hits my mid back like nothing.

And really, I didn't really start doing those on a regular basis until I followed map strong. Back when we, when did we write map strong? When did we create that? A couple of years ago. A couple of years ago. ago? So Robert Overse is a world strongest man competitor massive human being And we Listed as hell to create a workout inspired by strong man. I followed the program and in it our

unconventional type exercises like snatch grip deadlifts and searchers quads and trap bar exercises like Snatchgrip Deadlifts and Zurcher Squads and Tra-Bar, Farmer Walks. And I followed the programs. First time I ever did Farmer Walks, like programmed, or it's consistent every single week. And the biggest gains I saw besides my grip strength was my mid-back. My mid-back just, I could feel it. I could feel the difference. Well, it was funny. We all kind of noticed that the same time after going through a few of the workouts for a few weeks, it was like, oh my God, my upper back and my mid back are just torched.

Like it hits it so many times. And it's just one of those things, it's work sessions. You're always carrying something. You're always like in a, you know, your hands are in a position where they're wider than they usually are. Or, you know, you're just grabbing things constantly and it totally adds up over time, all this volume adds right into your back. Well, it makes a ton of sense why that is, right?

Like that canal or those, you know, when you get the erector spine and the rhomboids, there's a lot of problems. Yeah, all those muscles support the spine. And so anything that really challenges, you know, flexion or extension of the spine or stabilizing the spine, especially heavy-heavy loaded, is gonna really develop all those muscles that support that. And so when you think about, obviously for me deadlift, nothing did it like deadlifting. Deadlifting just completely changed the way my back looked, and that was one of the things. It just gave this new thickness and it just deep canal down the back from deadlifting, and that was the biggest change in my routine

before I noticed that big change. But I would say the trap bar deadlift too, is because you could trap bar deadlift, or deadlift or carry 400 plus pounds, you're carrying 400 plus pounds and moving like that, the amount of stabilization for all those muscles around there. I mean, so I think that's a big reason why those exercises are so big. Picking things up on the ground like, shouldering heavy weights, like, there's all, if you just

go through and you look at all these exercises, like, your back is so essential in that process of lifting something off the ground and pulling it up into your chest. You know, and it's just, it does wonders for your mid-back. To me, that's the real sign of a strong back too, right? So some people look at backs and they are, they get impressed by the wing span because someone has big glats. But to me, a really strong back will have this more pronounced mid-back. It's so funny to say that. It's so funny to say that. I picked up on that in my 20s. I worked out at the Gold Gym for a little while on Monterey.

Love that gold. I don't think it's gold anymore. I think it's called something else now. But great gym. And I, you know, you see a lot of hardcore lifters in there. And I remember there was one dude that worked out there. And his back was so impressive. He had this impressive traps and this back thickness,

and he wore these tank tops to work out, and we work out at the same time, so I'd see him all the time, eventually we'd say, how do we each other or whatever. And I noticed he just had this incredible back thickness, and I'd watch his workouts, and almost all the exercises did for back, were rows, or some kind of a heavy deadlift,

or trap bar deadliftlift or something like that. So I never saw him do pull ups, never saw him do pull downs, but he did lots and lots of rows and lots and lots of deadlifts. Now, at the same time, there was another dude that was in there that could do more pull ups than ever seen my entire life and do more pull ups for more weight.

This dude could strap 100 pounds on his, on his, around his waist and do crazy pull ups and he could also wrap out 25 pull ups like no big deal. Totally different look to his back. Very wide. He had the wide looking lats, but he lacked the thickness. Now I remember specifically, paying attention to this too, and thinking to myself, if I had to pick one,

I'd wanna look like the dude that did all the rows. And I think it's because those mid-back muscles are so functional for everyday life. Now that's not to say pull ups aren't functional. I think they's because those mid-back muscles are so functional for everyday life. Now that's not to say pull-ups aren't functional, I think they're very functional, but I think that mid-back pulling the shoulder blades back, keeping that upright posture, if you pull something, you tend to pull it towards your body

rather than pulling yourself up, it's just a more functional, more powerful look. Well, I just love to those seated rows where you allow your shoulders to retract a bit, but you stabilize your trunk and you're pulling back in. So it's like something where trainers will come up and be like, you're doing it wrong

because you're supposed to keep your shoulders in that neutral position and then only retract from there. But for me, getting that full range of motion, I can really feel that, maybe. I think it has a lot to do with posture. I think what you're alluding to right now is like when you have that really good thick mid back, the muscles that are typically underdeveloped

in like upper cross syndrome. You're not hitting that in. You're fully developed. You know, like so like a lot, when you see somebody, which is common, right? So majority of people listening, actually suffer from upper cross syndrome, it's some extent of it.

And so with that, you tend to have these overactive tight delts and pecs, your pecs are tight in their row. And then you have a weaker mid upper back. And so if you have a very strong developed mid upper back, you probably have pretty damn good posture. And it looks good. And you stand up and you see, and you see, man, when you see someone like that, and a t-shirt, the way it hangs on the back of their shirt,

you can see the traps in the mid back, and they're upright. You can have really, and we've probably seen this before, somebody who has really wide or good lats, but still rolled forward. Yep, and poor posture. Like you just don't. You look more confident and composed, and when you have good posture.

One arm dumbbell rows are great too. One arm dumbbell row with a little rotation at the top. That hits that mid back. Any row that really focus on squeezing the shoulder blades back is gonna give you that mid back development. Next question is from Chilate. I find that my hands give in first during pull-ups, dead lifts, and some dumbbell exercises. Other than grabbing

on two heavy weights, what are other ways to train grip strength? Oh, did you see my, my post or my questions? Someone asked me that and I referred to Huffley Justin desk. Oh, wait, wait, he straps ankle weights to his wrist when he masturbates. How did I know that you went there? That's so weird. Yeah. It's not like you, it's the truth. That's why. Yeah. You know me, I keep it real.

That's just a watch. That's up wrong with you. Oh, wait a minute. That's what I'm saying. Now, you know, so this for me was a big deal back in the day. Back in the day when I used to work out, I would wear wrist straps. Wrist straps go around your wrist

and then they go around the barbell or the bar that you're pulling or the dumbbells to help you hold on to them so that you could pull more weight, you know, more weight on your movements or whatever. And I saw bodybuilders do them in magazines so I did them for a long time. And then I remember working out with somebody who followed my workout, didn't use any wrist straps

and not only was as strong as I was, but it had much nicer looking arms. It had very well developed forearms. And I thought, gosh, you know what? I don't think I could hang with this guy unless I had on my wrist straps. So I took the wrist straps I threw them away and from that day forward I said,

if I can't hold onto the weight then I'm not gonna lift that weight. Now here's what happened. I'm not gonna lie to you. I had to go much lighter for a while.'s what happened. I'm not gonna lie to you. I had to go much lighter for a while. Took a while, but eventually my hands caught up, and now my hands are strong enough.

If not stronger, then the rest of my body. Now, we're humans, we're part of the primate species or whatever, category of animals. We're supposed to have really strong hands. We're not supposed to be able to lift things with other muscles that our hands can't hold onto. I think we just baby the hell out of our hands. So number one, obviously don't wear wrist straps.

But if you're not wearing wrist straps and you're having a problem with this, what I think you should do is dedicate maybe 10 minutes at the end of two or three year workouts to grip specific exercises. This is a couple that I love doing. One is I like to hold a plate. I like to use a pinch grip.

Pinch grip, yeah. Where I use just my fingertips on my thumb or my fingers are flat in my thumb, and I hold a weight just like that for static tension. The other one that I like to do are heavy reverse curls, thumbless. So I put my thumb over the bar, monkey grip, I do reverse curls. That works the top of my form, but also strengthens my grip to have to hold onto the bar.

Just do those at the end of your workout for a few sets, maybe two or three days a week. That should give you the extra volume your hands need. We have some pretty cool exercises that we highlighted around strengthening your hands and your grip in our OCR program. And one of them is like really unconventional, but cheap to do is to buy a bucket and put rice in there and to go through all these like rice bucket drills where your your hand is is going all the way down towards the bottom and it's pushing the the rice away by splaying out your your fingers and then grabbing and gripping it as hard as you can and then spaying it out.

And so we go through various drills with that and it really does make a difference. Man, my hands were fatigued and I could really feel them being worked going through that part of it. And then there's also tons of other ways that Sal mentioned the pinch grip. We have that in terms of like doing farmer walks

with a pinch grip or just hanging from the bar, some softens like that. I was just gonna refer to it. So I recently, I've been, because I've been having shoulder issues, and I think a lot of that is due to having max and holding max all the time like this, and him getting heavier,

and as much as I'm, and just not used to that, and my shoulders all roll forward, and so I'm getting all these issues. And and as much as I'm holding just not used to that in my shoulders all real Ford and so I'm getting all these issues and One of the things that I've been doing to actually do that is before I start my workout or when I ended or whenever I can grab a bar Like it was we have one here in the garage. I jump on it every now and then and just do dead hangs and One of the things that I'm noticing even though I'm doing this for my shoulders because that's great for like good shoulder health Right, it's like a great exercise for those of you

that are looking for good shoulder health is to do dead hangs and just kind of hang there. But what I'm finding is my grip strength in my forms are getting like these massive pumps. And I think about what Sal always talks about with trigger sessions and how to work up like with pull ups and things like that. Like here's a great thing to do is go do a dead hang

on a bar, time yourself to see when you give out, and then just frequently do that as much as you can throughout the day. If you have a bar or a two by four or a tree branch or something that you can just grab and consistently hang from and just challenge yourself to add five more seconds, add 10 more seconds, you'll be blown away on how fast you're training. You can work up to, now if you don't normally do this, you got to be careful for over training,

but you can work up to a tremendous amount of volume for your hands and your forearms. A tremendous amount of volume, like I got to the point where I was doing judo or jiu-jitsu training, which is very grip intensive three, four days a week, then on top of that, I'll train my forearms three or four days a week and not wearing wrist straps and my hands and forearms refined. You can work up to a tremendous amount of volume and I tell you what, strong hands, strong grip will improve. Not just your back exercises but your pressing movements as well.

That strong wrist, that strong grip position when you bench press or overhead press, very important to your overall strength. If you don't believe me, next time you bench press, put like knee wraps around your wrist to give you support and see how strong you feel. Now what if you could do that naturally, right? So this is an important thing I think a lot of people should train. We were just talking about map strong earlier.

Map strong will work the shit out of your grip. That'll make you, that'll give you some crazy strong hands. Really really strong hands are important for strong men. So some of your grip. Oh, yeah, that'll make you that'll give you some crazy strong hands really really strong hands Are important for strong men. So some of the exercise in there Challenge the hell out of grip like the snatch grip high pulls like that makes your that puts your forearms on fire Next question is from Nathaniel L. Watson You guys say staying a certain rep range for three to four weeks. How long should you stick with an exercise before changing those up? We addressed this not that long ago. We talked about exercises because I think someone asked

about it after we talked about ripperanges. So it's been, but maybe it's been a while. And it really depends on the exercise that we're talking about. And I'll tell you myself personally how I do this is if it's like a high skill-based thing like Squat any sort of squat variation deadlift variation I rarely ever Rotate those completely out like I know you're going through something right now So which I've done this before where I like I stop barbell squatting for a while and I do all unilateral Like I might do that every once in a while But it's not because I'm afraid that I'm so adapted to squats, I'm not getting results anymore.

It's more because I can address mobility, like what you're doing or in some sort of an imbalance left or right. When it comes to these really high-skilled movements, you may squat and deadlift the rest of your life and never be a master at it. It's really that, like it belongs in your routine all the time. It's really a lot of the other movements that really need to be rotated in and out. Agreed. I would say your squats and your squat variations, dead lifts and dead lift variations. So that refers to sumo conventional trap bar deadlift, your bench presses and those variations,

rows overhead presses, those should almost always be in your routine unless you're addressing some kind of an imbalance or an issue. Everything else you could cycle in and out, bicep exercises, tricep exercises, isolation exercises, those you can play with a little bit. Now here's the thing though, I still think you should stay with an exercise, even those isolation ones, unless you're advanced.

Now if you're advanced, you've been working out for years, then it's not a big deal. But if you're like most people and you're not super advanced with your training, I would say still stick with those isolation movements. For a few weeks at least, get good at them for three, four weeks before switching out. Minimum.

Yeah, it won't hurt. If you're changing rep ranges and you're manipulating like that stuff is way, way different. I think if you went from maps program to maps program, you would cycle through exercises appropriately, because each program is about 12 weeks long. So probably 12 weeks would probably be the right answer for the ones cycling up.

And one thing that we do that, I don't know if a lot of people even realize that we do in our programming is we look from even a higher perspective of, have we incorporated enough moves in different planes of motion? Have we incorporated enough rotational moves? Is it always hammering this same sagittal plane, which most people just get stuck in there? So, you know, that's something we are conscious of that

and making sure that there's enough of that thrown in to make sure that your joints are still well and healthy and able to stabilize properly. This is why I think that performance and strong because the two of them are really addressed what you're what you're alluding to right now. If you don't own those in your collection of whatever maps programs you're following, you're probably missing out on a big component or piece because when we did, when we looked at all of them, the, you know, antibiotic and aesthetic and split and PED, you know, they address a lot of the body building type of, you know, sagittal playing type of movements, which, you know, great for everybody trying to

sculpt and build and shape and build your metabolism, all those great things, burn body fat. But for overall health, joint health, being functional, it's very important that you incorporate the unconventional type movements, anti-rotational stuff, multi-planar movements, like those are really addressed well in performance and in strong in my opinion. And you also, you know, here's one other thing

about exercises, before you can really start to reap the maximum benefit of an exercise, you got to kind of get to the point where you're good at it. Not super good at it, but good enough to where you could exert maximal force. So it's like, you know, if I do a new exercise, let's say, let's say I've never done an upright row before for my shoulders, never done it before. It's going to take me at least, and let's say I'm already fit, so I already workout, right? It's going to take me at least a couple let's say I'm already fit, so I already work out, right? It's gonna take me at least a couple weeks,

just to get good at upright rows. And then when I start to get good at them, I really feel what I'm supposed to feel, and really be able to exert force. Now I'm gonna maximize, now I'm gonna get the benefits. Now I'm gonna get the real benefits of the exercise. So it's like, it's like when I teach someone I had a barbell squat,

it takes a while before they can squat to the point where then we can start pushing weight and building muscle. For a while it's just getting good at the exercise. So, consider that as well. And now, advanced people, people who have a lot of experience, they really know how to move well, they've been working out for a long time, they can kind of get away with switching exercises in and out because they can jump into an exercise and be good at it. They can do a shoulder press and be good at it.

They can do a row and be good at it. They can do a shoulder press and be good at it. They can do a row and be good at it. But a lot of people need at least a couple weeks, maybe a few weeks at least to get to the point where they can get comfortable the exercise, comfortable enough to where they can push it and then reap the real purpose. I love, if you don't own our mouse programs, I love that structure, though. I really do that. You should stick to an exercise for 12 weeks. And in that 12 weeks, you should manipulate things like rep ranges sets and tempo and shit like that. Like stick to the exercises for at least three months, but manipulate the other variables

that can progressively overload the body. So you don't need to change the exercises that often and to Salis Point. That becomes even more important than more new you are. You'd have to be a very, very advanced person for me to even think it's a good idea for you to be changing it. I'm talking about like five years of consistent lifting.

And it only then, and honestly then, I still don't think it's a superior way of lifting. I think it's like, if someone said, you can get away with that. Right, exactly. Someone said like, hey, I just don't like doing the same exercises for four weeks straight out of lifting. I think it's like if someone said, if you get away with it, exactly. Someone said, like, hey, I just don't like doing the same exercises for four weeks straight out of them. Can I switch this for that? Okay, yeah. You're advanced. You can jump right into a front squat and fire it the way I want you to. You know that you can lunge, bulgur, you can do everything

already really well. Okay, go ahead and play with it for sanity reasons, but for good programming reasons, I think that minimum you should stick to A exercises, at least a few months to get really, really good at it, and then manipulate the other variables. Yeah, when I throw in a new exercise now, I do at least that. So if I say, okay, like right now, I'm gonna be doing trap bar deadlifts instead of, you know, straight bar deadlifts.

That means I'm gonna be doing them now for the next two months. You've been doing lunges for quite some time. Yeah, and I'm already starting to go back to squats now. Right. Next question is from Progman 2012. How do you know when it's time to reverse diet? That's a really good question. So, so for the audience,

just listening right now, a reverse diet literally means you're slowly increasing your calories with the intention of speeding up your metabolism, building muscle, and getting to a point to where then you can cut calories from a higher calorie percentage or higher calorie points. So it's easier to burn body fat. So to give an example, it'd be like a woman. Let's say her her She had to eat 1500 calories a day in order to stay the same weight. Well, we could cut her down to 1,200, but not much lower, you can go than that.

Or I could reverse diet her and add strength training, get to the point where her body's burning now, 2,200 calories. Now I've got room to go when I cut that person. But I guess the question, of course, is, how do I know? When's a good time to reverse diet? I have something for that.

First, I'm gonna make a statement, that's a total overgeneralization, but I think for the majority, it stands that I think most people should start here regardless of your goal, whether it's to build muscle, to stay maintained, just increase performance, or for sure lose body fat. I think most people, especially if you haven't been tracking, you haven't been really doing anything consistently with your diet as far as being regimen. I think one of the first things that you should do

is to reverse diet. Most people, we naturally do this thing where we, you know, we don't eat for a long period of time and then we splurge. We don't eat, we splurge and there's not a lot of consistency with the way you're eating and doing a real good structured reverse diet kind of gives you that. And in my experience, almost every client that I've ever trained, when we first evaluate their calorie intake, especially my women, are almost always eating relatively low.

Even if these, I'm looking at a client that's a hundred pounds overweight. You know, most of them have already tried dieting themselves so many times that they've actually slowed down their metabolism and they're at a very low calorie intake. And my goal was always this. So I would tell them, listen,

my goal is to slowly increase calories into your diet, while also manipulating and changing your programming so that, you know, those extra calories get partitioned over to building muscle and they don't get stored as fat. But my goal is to do that. Until you get to a point where you go from somebody who just kind of eats a few times a day, to where you give me go like, Adam, this is becoming a job. Like I'm tired of eating this much. You've got me eating so much, I don't want to eat this much.

That's what a great position. Yeah, and that's exactly where I want a client who needs to lose weight to get, because if I get them there, then when I say, all right, excellent. Now, Susie, I want you to drop one meal. She's like, oh, thank God.

And then what does she get? She gets this great results right away, because've now was naturally cut out three, four hundred calories. I think this is going to be such a big story in mainstream, you know, science and nutrition science. The that the body has this incredible ability to become more or less efficient with calories. And that can equate to a lot. Like, you could take somebody who's a POW, and when they take these people who've been, you know, in a camp or in prison for a long period of time, fed very, very little, their bodies adapted

to be able to operate on incredibly low calories. You can also reverse diet people and get them to burn. I've had female clients, no joke, where we do this process, and we get them to burn 800 more calories a day and they're burning body fat while they're eating 800 more calories a day. I mean, it's crazy the body's capacity to do this. So this is actually a very valuable strategy. It just takes time.

So you don't lose weight right away when you do it this way. It's like you're setting yourself up for the fat loss. You're setting yourself up for the big fat loss and then you're setting yourself up to make it more permanent or easier to stick with. If you're eating a ton now, cutting from there is easy. If you're not eating that much now, cutting from there is really, really hard. That's rare. How many times did you guys remember getting, I remember literally, I could count on one hand. How many times I got the really overweight client

who sat down and I said, be completely honest, tell me everything he ate and they're like, so I had McDonald's for breakfast and then I had this milkshake in the afternoon and then I had a large pizza to myself and they're eating like 7,000 bad calories. You know, there are people like that. Yeah, there are, there exists.

I mean, like I said, a handful of them I've trained in the, you know, two decades of training clients. And I tell you what, those are the easiest, you know, saying like, you just change. Oh, just reduce. Yeah, you just change some of those choices. And all of a sudden they just wait falls off of them. But that's not what most people hire me because they've already been trying this shit

on their own for many years and have failed. And they're lost. They're like, listen Adam, this is what I eat. Why am I still overweight? I don't understand. And so the first thing that I have to do with them is to reverse diet them. And then so, and it's, you know,

I would love to see it take off. I would love to see this being the way that like trainers take on a new client, like this is the protocol. This is to really build up the metabolism to take them through this process of, you know, like paying attention to the timing of their eating, to really ramp it to a point where, like you said, this is a bit much, this is like a chore, and now, even if the goal is to lose weight and to lose body fat, we're in such a better position in long term than we were starting out. And I think that it really is the biggest barrier

is psychological. Yeah, for sure. People just don't want to hear that because they're already have these expectations coming in that they want to just shed everything off. Dude, you get a client who's like, I'm going to hire you for 30 sessions. I want to lose 20 pounds.

You're like, okay, when I can lose any weight for four months, for four months, the goal is to speed up your metabolism. That's a hard sell. You have to be a very confident trainer and you have to be able to explain yourself very well. But it's a much better strategy. Here's the bottom line. The bottom line is we don't move much,

but we're also busy and there's a lot of food all around us. So you're better off with a faster metabolism. Now for hunter gatherers, and there's not a lot of food around us, I'd be like, don't make your metabolism faster. You need to be able to survive on a little bit of calories. But that's not the way, you know, we live today. Today, if you have a very, very fast metabolism, you are at an advantage and reverse dieting helps make that happen. But it does need to be programmed with a good workout that's that's geared towards muscle building. Look, on this episode,

you heard us refer to maps strong. Map strong is a program that does exactly that. It's a phenomenal metabolism boosting muscle building program. It's exceptional. In fact, some of our most arguing followers of it are women who notice exactly that from following the program. And the program is 50% off right now. You just got to go to mapsstrong.com and use the code

strong50 that's STRONG50. Also, the podcast is recorded on video as well as audio. So if you like listening to us, imagine how much you like us when you look at us. Oh yeah, we got faces made for podcasts, let me tell you. Anyway, you can find us on YouTube, Mind Pump Podcast. Also, we have a bunch of free guides. If you'd like to learn more about muscle building fat loss,

developing specific parts of your body, go to mindpumpfreed.com, a bunch of free information for you. We created it just to provide more value for our listeners. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at mindpumpmedia.com.

The RGB Superbundle includes maps and a ballac, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support, and until next time, this is MindPump.

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