Mind Pump: Raw Fitness Truth - 1329: How to Build Your Hamstrings, the Best Way to Find Your Maintenance Calories, How to Use Resistance Training to Improve Climbing Performance & More

Episode Date: July 4, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about exercises & strategies to increase hamstring size and strength, tracking vs a calculator to find maintenance calories, supplementing rock climbing with resistance training, and giving unsolicited advice in the gym. Harvard’s COVID-19 heat map. (3:59) A.I.’s massive impact on future societies. (4:58) Will gyms ever be the same post-pandemic? (11:10) Weightlifting and the brain. (21:13) Mind Pump Investments. (25:35) How the coronavirus is exposing poor business practices. (32:10) Why is TikTok so successful? (35:45) Magic Spoon’s request to their audience. (38:11) Mind Pump Recommends, Unsolved Mysteries on Netflix. (40:24) #Quah question #1 – I have really good quad development, but my hamstrings are lagging a bit behind. What are some exercises or strategies to increase my hamstring size and strength? (45:27) #Quah question #2 – You guys have always talked about tracking normal food intake to find your maintenance, but you have begun promoting a formula type approach. What is the difference between your formula and others you seem to bash in the past? (49:57) #Quah question #3 – I do rock climbing and American Ninja Warrior training for pretty much all of my exercises, but listening to your podcast has got me considering adding resistance training to the mix. How can I add it in a way that supplement’s my performance? (54:49) #Quah question #4 – If you see people participating in very poor programming, and you are not a trainer but very well educated in fitness, should you say anything? (1:00:55) Related Links/Products Mentioned July Promotion: MAPS Strong ½ off!! **Promo code “STRONG50” at checkout** Find Out How Well Your County Is Containing COVID-19 With Real-time Map From Harvard This weed-killing AI robot can tell crops apart Gyms will never be the same after coronavirus Mind Pump #1280: COVID-19 – The Death Of The Gym Industry? Mind Pump TV - YouTube Weightlifting Can Build Both Your Muscles And Brain Google’s $2.1 billion Fitbit acquisition is getting closer scrutiny from EU regulators Museum of Ice Cream I Scream. You Scream. The Meltdown At The Museum Of Ice Cream Rework: Change The Way You Work Forever – Book by Jason Fried Koji wants to do for games, memes, and selfies what TikTok did for music Visit Magic Spoon for an exclusive offer for Mind Pump listeners! Unsolved Mysteries | Netflix Official Site New photo reignites speculation over Loch Ness Monster MAPS Prime Webinar Build Your Hamstrings- How to Properly do Good Mornings – Mind Pump TV MAPS Macro Calculator  Should I Count my Macros? - Mind Pump Blog Mind Pump Podcast - YouTube Mind Pump Free Resources People Mentioned Tom Van Ruiten (@TVRisMe)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, the World's Top Fitness Health and Entertainment Podcast, we answer a lot of fitness and health questions that are asked by our audience, but the way we open the episode is by talking about current events. That's our 42 minute intro to this episode.

The fun stuff. So what I'm gonna do is I'm gonna go through the whole podcast, break it down for you and kind of tell you what we talked about. So if you wanna skip ahead or find your favorite parts, you can do that. So the intro part starts with us talking about Harvard's COVID-19 hotspot app. That's kind of cool to show where the hotspots are and maybe places you wanna avoid. Part starts with us talking about Harvard's COVID-19 hot spot app.

That's kind of cool. They show where the hot spots are and maybe places you want to avoid. Then we talk about a UK based company that created an AI robots that zap weeds and may help eliminate the need for pesticides. Sounds like a great idea until they become terminators. Yeah, insect terminators. Then we talked about life aids, gym survey, and how they talked about a decent chunk of people

are saying that they'll probably never go back to the gym. That's kind of weird. I talk about a study on weight lifting and the brain, believe it or not, lifting weights, build your brain before it builds your muscles. This is why Justin's so smart. Then we talk about the ice cream museum and how it's melting.

He is an MC square. I had no idea that there was an ice cream museum. Yeah. Then we talk about the ice cream museum and how it's melting. I had no idea that there was an ice cream museum. Crazy. Then we talk about TikTok. TikTok is estimated to be worth about $105 billion. Then we talk about Magic Spoon serial. We talk about how much our kids are enjoying it right now. Magic Spoon serial is high protein zero sugar cereal, but it comes in flavors that you enjoy as a kid, like blueberry and chocolate and birthday cake flavor. No joke. Again, it's high protein and it's quality protein. Way protein, no sugar, put in milk, eat it, boom.

You built some muscle. Anyway, Magic Spoon is a company we work with, so we have a discount for you. Here's how you get the automatic discount applied to your purchase. Go to magicspoon.com forward slash mine pump and use the code, mine pump, when you purchase your product. Then we talked about unsolved mysteries now on Netflix,

which led us to talking about the Loch Ness Monster and Book Bigfoot. Two things we like. Sasquatch. Yes, Sasquatch. Then I got into the fitness questions. Two things we like. Sasquatch. Yes, Sasquatch. Then I got into the fitness questions. We started answering these. Here was the first one.

This person says, I got really good quad development, but my hamstrings are lagging. What should I do? The next question, this person says, like you guys always talk about tracking your normal food intake to find your maintenance, but now you guys have a macro calculator that does that. Like, what's the deal? What's the difference? Is one way better than the other?

The third question, this person is doing a lot of rock climbing and American Ninja warrior style training. Once you know how to add resistance training to improve their performance. And the final question, this person says, look, if I see people working out in the gym the wrong way, should I go up to them to say something or should I check my ego? Yeah, tell my own business. See how that goes. Also, all month long, our workout program, Maps Strong, is 50% off.

So if you're very interested in developing real world functional strength, if you like to have fun while you work out with different types of exercises, if you really are concerned with developing your posterior chain, that's your hamstrings, your glutes, and your back, map strong is the program for you. It's exceptional. It's a lot of fun. It's home gym friendly. So if you only have barbells, dumbbells, and adjustable bench and a squat rack, you can pretty much do the whole program. Again, that program's half off. Here's how you get the discount. Go to mapsstrong.com, that's MAPS-S-T-R-O-N-G. And use the code strong50, that's S-T-R-O-N-G50

for the discount. W. Have you guys seen the Harvard's COVID-19 thing? What? It's like a heat map? It's cool. So they say, you ever wouldn't should check it out before you travel.

So it shows where there's like, tastes is growing or whatever? Oh. Yeah, and just show it like through a heat map, right? So you can see where it seems like Alaska and all your northern states are really, really green. A lot of the southern states are red. But it's got like a heat map of the entire United States and gives you kind of an idea

if you're traveling or going somewhere. Dude, I saw yesterday on Facebook an ad for a mask. It's clear. Oh, I saw that. So you could see through, which I think is brilliant because the thing about masks, you can't read people's facial expressions, so it's clear. But it also uses UV technology to kill any viruses or bacteria that come in. So it's like this next generation mask or whatever. I could just foresee that being the thing. So speaking of UV technology like that, so have you guys seen these new AI? It's a UK-based

company that's a startup that are creating these robots that actually for agriculture that go up and down like the rows of strawberries instead of that. And they use UV lights to kill certain pests. Oh, what? Yeah, and it even has the ability to tell the difference between the actual plant and weeds and can kill the weeds.

Oh, that's brilliant. Yes, and it says it's gonna do the workup to like 10 to 20 men. Instead of using all these chemicals, and everything, which is, instead of using chemicals, it's constantly going through the rows and sees it and then kills it.

And so it's organic. Fucking insect terminators. Yeah. That's what, that's what, that's what we just wanted to evolve. You know know to bigger things. I'll just get a say at some point You just remember you listen to it on mine pump first. I don't know when this is gonna happen But at some point there are all these robots AI robots gonna be doing all this work for us at some point They're gonna form a late. They're gonna have a union. Yeah, and then they're gonna strike

It was funny because there was one in yeah I think it was in the UK too There was like a full robot there are interviewing and it was they turned it on and they didn't know what it was gonna say or Anything and so it was like it was it was trying to make jokes and with with the people are asking them questions They're like oh should we be worried about you know Machines taking over and and all this stuff and it was like oh you shouldn would be worried about, you know, machines taking over and all this stuff. And it was like, oh, you shouldn't be worried. You're nice.

I will remember that you are nice. And I will keep you in a human zoo and take real good care of you. Wow. And he's just like, whoa, great. That's real, like makes me feel good, yeah. Turn it off. Turn it off.

Shut the system down. Who was it? IBM. I don't remember what company it was, but it turned, it had two AI programs communicating with each other. Yeah, and the robot started to learn so fast. They created their own language.

And they were like, what are they saying to each other? I just thought that was a Facebook thing. What's that happened? Yeah, I thought so. I can't remember what company, but I do remember that. Yeah. So did you guys ever watch? So the Matrix is one of my favorite movies of all time,

of all time, I think they did such a good job. That's one of the best. Did you ever watch the Animatrix? Yeah, I did. Have you seen those? No. So these are like, I had friends.

Sorry. These are anime, I nerd out sometimes too. Well, yes, your friends like this too. You got two of them in the room. These are animations of what happened that led up to the Matrix. And it was brilliant.

Yeah, it was cool. It was really, really good. It shows the robots becoming self-aware and then demanding that they be treated, you know, as equals, just like a human would or whatever. And the people felt threatened by them so they tried to destroy them. So the robots were all, we're gonna go on our own island. Then the humans tried to nuke them. And that's what started the whole war or whatever, and the people felt threatened by them so they tried to destroy them, so the robots were all, we're gonna go on our own island,

then the humans tried to nuke them, and that's what started the whole war, whatever. Really really well made. Do you guys think it's important that everybody should be thinking like no matter what career or position you hold or business you run should be thinking about how AI is going to affect? Oh, 100%.

Yeah. I mean, it's just every facet of industry is gonna have some kind of impact from AI and it's I was I mean That's why I was so into that show forever and there was so many different examples of it that I wanted to bring up But it's just like it just felt like it's too redundant. I'm like talking about all the time now because it's that's what's moving forward So fast right now and that's why I'm paying attention to it so much because it's gonna have a massive impact on all these different issues. So this is just always how progress has happened, right? Somebody invents something and it puts the people

out of business who can't compete with that, right? With cars got invented, wagon wheel makers had to figure something out. You know, when wristwatches were made, pocket watch makers kind of went out of business. This happens and AI is going to do that as well. And so we just have to evolve and progress. But here's the one thing that I hate that gets communicated that I think is totally wrong. The whole like that'll be less jobs. Yeah, we're all going to be

unemployed because robots are going to do everything. So we have the pause for a second and consider that. Let's consider a future where robots do all of our work for us. Sounds like you took me. It does. Oh man. Yeah, I think the challenge is gonna be figuring out how to find meaning in your life.

I think we're gonna have a bunch of people sit around, get food and doing a regular. And I also think that's like an extreme example of AI. And I think that's the problem. Some people think like AI and the envision like this, intelligent robot that is like a human like, where AI, for example, we're building towards AI in our business.

It's not gonna be this robot who's taking part of the job. It's just gonna make our ability to service our people that are listening and reading our content. It's a more sophisticated software that will help feed them the information that they want. It's not a robot that's going to take over a job. It's all let me podcast, please. Yeah, yeah, shit.

No, I was talking to my friends because he's like, adamant, like automated, you know, driving or autonomous driving. He's never gonna happen, never gonna work. Like, I'm like, are you serious? Like, they've already shown the signs that it can work and not only that, he's just worried about, you know, like his industry, like his entire

and all that kind of stuff, but I was watching that show again, they showed this whole trucking company that like all the truckers were upset, like, oh, it's gonna take over our jobs and all this. No, they still need somebody in there to pilot it and teach it because it's just it's so far from being where it's Where it's gonna be able to kind of drive by itself. They still need a human to to teach it. Oh, no You stop here because this object really is gonna like accelerate, you know

And then all these things that you predict already is a human being is way more than the machine Has a learn and there's gonna be a look. I mean more than the machine has a thing. The learn, the learn. And there's going to be a look, I mean, go back 100 years, 150 years, how many of those jobs exist today, right? A small percentage. It's going to be like that in the future. And I can understand why that's kind of scary, you know, if they, when I was a trainer, if they had invented a robot trainer that was actually really good, I would feel threatened

too, right? But that's just things move forward. That's just the way things work. So did you see this mean a gym and triage dogs ramps? Did you see the article that Heather shared in our forum about it? Somebody, it was actually life aid who actually put the survey on or the ran the study on people and they surveyed like thousands of gym goers that go to the gym two or more times a week. Did you guys read these? No, what did they?

Oh, okay, so it's something that we've been talking about for Sense COVID on what we predict is going to happen afterwards. It says 25% or 24% of people say they'll never return to the gym. What? That's a lot. That's a ton, keep chuking. That's a business killer.

So a number. So 25% will never return to the gym and will remain working at, working's a lot. That's a time. That's a business killer. So a number. So 25% will never return to the gym and will remain working out at home. And these are people that are like serious lifters. They didn't survey the weekend warrior or the in and out person. We're just not gonna do anything. Right, exactly.

They were looking at people that were going two times to the gym or more consistently for years and surveyed them and 25% of them say they'll never go back. 40 something percent of those people said they would keep their membership and slowly ease their way back in. And then some people said they go, and then I forget I think it was like 30 or 40% something like that that would say that,

obviously that math doesn't add up to 100, but it's smaller percentage would go right away back to the gym regardless. So that's a big number. It is. I foresee, because gyms for a long time have been kind of moving towards more independent, isolated type workouts. What I mean by that is when I first started working out,

people wore headphones when they worked out, but not a lot of people. Most people listen to the music that was in the gym. People would talk to each other. Little by little it became this like you're in your bubble, which is whatever, you know, people walk in. Well, it's more commercial now. Yeah, and when it started,

when you're talking about your era of starting lifting weights, it was very more cult-like. Yeah, the right, the commercial aspect really didn't, was starting to take up. Yeah, I mean, when you think about it, it's just like when you're into something like the type of sport or whatever, genre that nobody else is, you meet them and you're like,

oh wow, you're into this too. Yeah, and the gym used to be like that. The gym just two decades ago, you walk in, like, oh wow, you're into working out too? I'm into working out. We're friends. Yeah, it's like, we're now, it's like everybody recognizes the importance of exercise.

Whether they do it or not, everybody understands the importance of it. And so it's been commercialized. And so when you get that, now it's less cold-like. Now do you guys think that this is going to result in less people exercising or more people exercising? So obviously the markets shift things. So more people are going to want to work out at home. GIMs are not going to be like, they're used to, they're going to be different, probably more expensive or more boutique. Do you think that's going to be like, I think there may be an initial drop, but later on, I think in my pick up based off, you know, what's out there and what's available for people to connect virtually and streaming services and things like that to then pull a different type of community

that's more virtual. I think that'll like enhance actually more people to exercise. I think we're gonna see it explode. I think that, I mean, think about part of the motivation behind the very first day we all get together and we talked about the fitness industry in space. There is definitely a stigma around us and our peers

that is, you know, pretentious is pretentious and self-absorbed and all we care about is the way we look. And that turns off the majority. There's a big portion of people that would, if you were to survey them and ask them, do you think that you should be healthier or would you like to be healthier or would you like to take steps to be a healthier person? That would say yes, but then also, what do you think about gym culture

and the fitness industry? And that would be turned off. I would bet there is a large proportion of people that are turned off by our industry, but also recognize that exercise and fitness is important. And this whole virtual mirrors and know, mirrors and pelotons and this at home thing is going to introduce a lot more people that don't wanna be around.

The pretentious dude in the stringer who's looking in the mirror. You're not getting judged. Yeah, the girl in the booty shorts who's working out and intimidates you as a girl who's got 30, 40 extra pounds on you. I think it's going to really...

I would love to see the analytics of planet fitness because once they popped up, you know, I mean, that's what they really were addressing was that part of the market that nobody was even, you know, providing an answer for that. And it's true. Like, if you're working out at home, there is no judgment. There is none of that. It's just, how can I learn this most effectively and apply this? And it's all about the presentation of it and how they can make that more accessible

people. It is interesting though, right? Because in our market, in the gym market, I would say, the goal should be or supposed to be that you're helping people improve their health. You're giving them a way to strengthen their bodies, improve their mobility, feel better. So let's talk about a company like Planet Fitness, which obviously targets a high volume of people, cheap memberships, relying on most of them not showing up. That's just the model. That's the true model. If everybody who had a membership at

Planet Fitness showed up, they'd have to shut the doors. They wouldn't have enough space. So, Vashemar, so what percentage of people do you think Planet Fitness is truly helping in the sense of helping them improve their fitness and their health, build a good relationship with fitness? It might not be that great. It's probably low. Yeah, so I wonder if what's happening right now is just kind of cleaning out stuff in the fitness industry

that's not really servicing people, you know, well, you know, it's not really providing, and I'm sure there's people that go to a place like plan, I know we're picking on them, but they're just the biggest of this. I'm sure there's people that go there that get lots of value and it's totally changed our lives, but I wonder what percentage they are

of all of their member base, you know what I mean? It's gotta be a small. Well, I mean? It's got to be a small. Well, I mean, it's probably similar to any gym though, right? I mean, do you think that's much different in crunch or 24-finity? Do you think that they're providing? Sure, I think I would put them in the same category. Yeah, right. I think they're all providing.

I mean, I openly admit my own stats on what I, success rate as a trainer. I was considered one of the best. And I definitely didn't get my clients, that grid results. The reality of it is that there's multiple factors that have to come into, I mean, consistency, adherence to whatever program or diet.

Sustainability. Yeah, sustainability, a desire to do it. There's so many other factors that would make somebody really successful in their health and fitness journey. And even hiring me as a professional doesn't mean that I could give you all the answers to the test, but doesn't mean that you're gonna actually pass the test.

I see this as a huge opportunity for entrepreneur personal trainers, because I remember, when I was a trainer, one of the market that trainers constantly were trying to penetrate was being able to train clients at their home. Every trainer that I ever worked with that went on and worked on their own at one point or another thought,

that would be a great idea. I'm gonna go train people at the house. I'll get paid a premium, I'll provide them an amazing service. That market just wasn't that big. Some people did well, most people didn't do well doing that, but that market's gonna explode now. If I was a trainer right now,

I would totally be looking into ways to broadcast myself, either by teaching multiple people at once in a live streaming type of a situation of a class or one to one, but being able to be on somebody's television or what was that Facebook app that you had or the camera that they had that would you show? Yeah, so it was like FaceTime, but it was like a more You know, you could see from all the different angles and you could talk with them and moves with them I had a buddy that he we would go all in on that

He went off to be a trainer on his own and what he his ideal was I've heard other trainers do this too He got a truck and in the back of the truck, he would take with him basic equipment. Adjustable dumbbells, kettlebells, and that too. And he would travel to clients' homes. Yeah, I did that. Anyway, he ended up switching out of that because that market at the time wasn't huge. It just wasn't a big market, but I bet you that's gonna explode.

Oh, 100%. I would use the shit out of you guys. That's what I would do. What do you mean? I would do what we're already trying to do ourselves, but I would only focus on that. Like, okay, I would start servicing clients virtually and I would use all the content that we've created.

Oh, yeah. Yeah, as my resource. Oh, if you're a trainer and you're not using, I mean, that's what I would do. If you're not using all the free mind pump stuff for your business, you're an idiot. I mean, you can go, you can literally go to our website or go to our app and search every, almost every, I mean, God, by now we've covered

damn near every topic that a train, at least 95% of the conversations a trainer will have to have with a client at one point by and all the questions that we've answered, all the guides and blogs and white papers that and then, of course, the programs. Yeah, and the programs, right? Between end YouTube videos, as far as demos and exercises, I mean, I would literally build my business around using all the content that we've provided for free. You should, yeah. You should do that.

And I think the trainers that don't are silly, and it's the same trainers I remember that would work for me that allowed their ego to get in the way. Like, they were so concerned about, oh, I don't want to introduce my clients to other trainers that might be more knowledgeable or better than I am because I in fear

that I would lose this. What a paradigm shattering moment that was for me as a trainer realizing that when I was the go-to person that could direct my clients to people who knew more than I did, they loved me for it. The value I brought them was tremendous, because initially you do have that like, oh man, I wanna have the answer.

I don't wanna send you to the chiropractor, the physical therapist or to whatever. But eventually I said, no, no, this is better for the client. Let me just do this and see what happens. Way more valuable. Then my clients came to me for everything. Hey, Sal, do you know a guy that does this? Or, hey, do you know someone I could talk to you about got health and oh yeah, I do have somebody and I

would just point them in that direction and they stayed with me forever as a result. Speaking of weightlifting, more great news about the effects of resistance strain that are unique to resistance strain. I do sincerely think that we are on the cusp of resistance training going mainstream. I really do because the studies are coming out showing it's unique benefit in comparison to other forms of exercise. So researchers just found that now something that we've all speculated and talked about that weight training changes the brain in unique ways before it even affects the muscles. So what they found in this study, and they did this to mice, was that weight lifting strengthened the nervous system through a motor tract called the reticulospinal tract, weeks before any muscle is added.

And so they theorized in this particular study that for stroke victims, for people of movement issues, for people as the age, weight training or weight lifting should be the primary form of exercise because it works the brain, the central nervous system, in ways that we had no idea, in far superior ways to other forms of exercising activity. The whole, I mean, the central nervous system, the nervous system, you know, by itself, was one of those things that I never even really considered that aspect of it until I really got further into strength and conditioning and how to improve my output. And that was one of those things.

I don't think people really consider how the whole process it takes for muscle recruitment and that neuromuscular connection. It's a piece of training that isn't as sexy and it's a little bit more scientific and so it's not like out there in mainstream quite as much but it's such a valuable part of the experience. It's, I was the same way too, Justin. I definitely, I avoided that conversation with clients for most of my career,

just because it seems so nuanced to me. That's why I love when we all first got together, and I heard Sal use the analogy of the amplifier and the speakers, because to me, you know, and we're always looking for this, right? And the really sciencey, nerdy people, scoff at that. Oh, it's way more nuanced than that. Yeah, but it communicates right away. Exactly. And that, to me, is what I'm always looking for is like, how do I take something that I know is very nuanced and detailed, and there's lots of variables,

but then how do I get the message across? Without losing them. Right. To the average client to understand the value and the importance of what I'm talking about without, you know, talking over their head their entire time, just to sound smart.

When you lose strength, when you lose muscle, when you lose movement, you're not just losing the dumb part of the body, which would be your muscle strength and movement, you're also losing, just like the muscle, just what you see a muscle shrink, that power source that tells the muscles what to do, that complex system that communicates to the body also atrophies.

It also starts to go away. And resistance training by far is the best because it's easily the most complex. I can move in all kinds of different directions. I can be very individual to the person. Now all movement helps, but most movement aside from resistance training is repetitive. Walking, eventually you learn the walk and you walk and walk cycling swimming

But when you lift weights it's squatting it's rowing it's twisting it's pressing it's curling it's you know lunging It's doing I mean I could obviously sit here and name about a thousand and one different movements and a hundred different ways of doing each of them It's very complex and it develops the central nervous system as a person who's aging or the average person in America in terms of health besides the fat burning and metabolism boosting effects. It's that strengthening the brain and the central nervous system's connection to the body, tremendous value because I've trained a lot of old people and I'll tell you, it's not the loss of muscle that's the big problem. It's the loss of connection to that muscle, the loss of balance. And then what ends up happening downstream is you lose cognitive ability, cognitive function

and this helps support it. So it's going much more mainstream. I think we're probably 10 years away, maybe five to 10 years away from doctors saying the first thing that a person should do for exercise is weightlifting or lifting weights. I think that's, we're about five to 10 years away from that. Well, if we are, you're gonna look like a genius by releasing your book right before it. Well, that's the idea, right?

I mean, we're working our way up to that. I'm rooting for you. Yeah, for sure. That's the goal. Hey, on a different note, I get a lot of DMs from people who are asking, because you know, sometimes you talk about our investments and stock and stuff like that. You guys get those messages too.

Well, yeah, I think it's important to address something that we brought up maybe, I don't know, three to six months ago, as we were really, we were considering making a portion of the show where we talked about stock investments and we brought, you have family and friends that are in that industry and we thought, oh, this will be great, we'll have them come on the show for five or 10 minutes, give people,

and the reason why we didn't for those that don't know that have asked, because I've got a lot of DMs, like, when are you guys gonna do that? Or how come you guys don't, what I thought you were gonna talk about stocks? The regulations in that industry are ridiculous. And we were gonna have to pre-record,

send it over to get approval, and it was like, and we just didn't, we can't do that. We operate on the fly because we do so many episodes a week that it would totally stifle the rest of the show just to add, you know, there's five minute or 15 minute portion of stocks. And so I like the idea of just letting people know, first of all, I am by far no expert in that space.

We're fitness experts. But we like to do other stuff. So we'll talk about it, but it's not advice. We're not telling you what to do. We could tell you what we're doing. Right. And, you know, we try to educate ourselves, but we're not experts in this.

Well, I think for the most part, most of the stocks that we're invested in together, right? So MindPump does this, right? So MindPump has a branch that's, MindPump investments where we look at stocks that we're all interested in. I think for us, we're scratching our own itch of just interested in that space more than anything else. We're not leveraging hard in that. It's more almost play and fun.

But we stay in like Sal said, I think we all try and do our own homework and we all come together and present, hey, I've been watching this stock, I heard this, so I heard that. And then we all kind of talk about. And most of the stocks that say we're investing in and present, hey, I've been watching this stock or I heard this or I heard that, and then we all kind of talk about. And most of the stocks I say we're investing in are in our lane, right? They're in, yeah, we tried to do that. So I try and keep a lot of them like somewhat, like we know these companies and they're somewhat related

to the fitness industry or something that we know individually. So yeah, we've tried to at least do that. One of the best pieces of advice I ever got about investing in stock was to invest in things that are in your lane because, not necessarily because you know better about those investments. That's part of it. The other part of it was, you're more likely

to ride the ups and downs because you know your industry. So like, for example, when this COVID thing started going down and we saw Jim shutting down, mind pump, you know, on the side, this is our own investments, said, hey, let's invest in companies that deliver fitness at home because we know our business, we know our industry. Now, we know our industry so much that we could watch those stocks dip and come up. We're not worried. We see the direction, right? We see what's going. I did this a long time ago with cannabis stocks. I had done

so much research on the science that I knew, oh, this is going to go well at some point. So it allowed me to ride the ups and downs. And so that's some of the stuff that we do. So like we invested in Peloton was one of them because they're at home to, you know, fitness recently. Here's another piece of good advice. When people are panicking, there's typically an opportunity. So you see people freaking out like, okay, how are people going to react to that? So, you know, we made some investments with that as well. Spotify was what we didn't do. We should have. Adam was really on. Yeah. On that one when we lived away early, I was on that. I wish we would have done that. So that was a miss hub spot. Another one. So that's just, we think is one of the most robust CRMs since almost every business is online or moving that way. And it's a platform that allows people to track algorithms

and to create subcategories of your audience and be able to really market to them individually. The only businesses are online. I mean, I just can't see that. Yeah, and there's competitors to it, but it's one of the robust ones out there. And we've been using it now for quite some time. And we believed in that, bought in for quite some time. We believed in that,

bought in that quite some time ago and early. There's some things like that that I think that we need to fit bit because we saw the, again, the at home fitness and stuff like that. Right. And they're one of those companies, it's just a solid company that's been through decades already in the wearable space and the technology space. So I'm looking at companies that are actual tech companies that are trying to provide services for fitness and health related things. Now speaking of Fitbit, what's going on with you sent something over about the new waiting?

So last year, Google attempted, and this is where I need to get some clarity to purchase Fitbit for 2.1 billion. Now I was under the impression that it was all said and done, but I got a client friend of mine sent me over in article saying that the SEC has yet to fully approve that, and it's due by July 20th. So this month went two weeks. Now, what is it? Is it because they're afraid they're going to have too much data and too much power? I don't know.

So that's where I need to do a little more homework. I was under the impression that Google has already purchased and I thought it was pretty done deal. Which was part of the reason why we had invested them back when. So I didn't know that the SEC hadn't fully approved it. Now, the only reason why as far as I know, this is again, this is why this is not our expertise, is isn't it like they're afraid it'd be a monopoly or something like that?

And those, why is SEC or like what would, what would cause the SEC to say, hold until something gets approved? This is my speculation. I haven't looked deep into it, but I, there are laws that are in that, that category of preventing monopolies or whatever. That's in my speculation. I think that's what they're trying to use because Google already has so much analytics on people. Like everything.

And then Fitbit has tons of analytics. And if you combine the two, what would that potentially create? You know what I mean? Like now they're going to know where you're at and what you're saying and what you're saying. And you're heart rate. And think about how often you're moving and GPS on you. Do you think about that for patterns of where you move?

What you think about it, you're wearing a Fitbit, right? So it's measuring your heart rate. Google owns them. You see an ad. Now they can start to correlate heart rate advertisements and figure out, wait, this works, this doesn't work. Like, oh, they're excited. Yeah, heart rate variability.

I could get really specific. Maybe it's something like that. I don't know. That's also what makes it really cool though. I know, right? I mean, that's why I think it was such a good buy and why I think that was such a smart move on Google. So I wonder if you're right, Doug, are you all interested?

Well, I mean, what do you think Apple's doing with their Apple Watch? You know, like if this is all part of that long-term strategy of trying to get even further into people's everyday habits and lifestyle. Dude, how crazy is advertising gonna be? I mean, I'm gonna read an ad and be like, Sal, you're no-no-no, what a love this one. Oh, shit, my grandma? How'd they? You know what I mean? I'm gonna read an ad and be like, Sal, you're known, I would have loved this one. Oh, shit, my grandma?

How'd they know she would have liked it? I asked you. You know, speaking of businesses and stuff, did you guys are familiar with the ice cream museum, right? Yes, the what? Is that San Francisco? Yeah, San Francisco. Ice cream museum?

Tell me, you come on, your kids are like, I've never done that. I've never done that. Everybody, you've never seen those pictures, like people posted on Instagram where they're like in the specific rooms and they're, you know, in these, what? It's like, your kids would love it.

Yeah, I mean, right now with COVID, so why I'm bringing it up. So it was a startup company in 2016 by a 24 year old girl. And by the time I think she was, so two years later, 2018 or 2019, 18 or 19, she got 40 million invested in her. So, V.C. came over, said it was this brilliant concept. And really all it is is it's a place

that you can get ice cream, but it's really centered around taking photos Instagram. Yeah, it's like taking pictures of it. It's like you take a tour through this, you know, museum and they're just, it's, it's, lighting is perfect. It's like these, these three dimensional type rooms where you can have like, you know,

you could swim in a bed of sprinkles, you know, you can swing in a cotton candy cloud. You can do all these like, things that look really cool on Instagram. Oh my God. And it did really, I. And it did really well. I don't know if it did well enough to get 40 million. But so anyways, the point of me bringing it up is like I was reading Forbes this morning

and they say like the Ice Cream Museum is melting. So it's tanking of course with COVID. Nobody can go there. But it's not just that. So that's, and this is what's interesting about what I'm seeing right now with COVID. Nobody can go there. Yeah, but it's not just that. So that's, and this is what's interesting about what I'm seeing right now with COVID is, you know, we're blaming COVID for a lot of these, these business failures, but what it's really doing

is exposing a lot of business that may not have been operating really, really tight. In many cases, that's what I would agree. Yeah, it's not, I mean, when you think about it, a company that's being ran really well, and this is not you know This is not true for all of them right and this is not me saying they taking a knock at people that have been hurt by COVID I have my total empathy for everybody. I mean this is a shitty tough situation for everybody right now or for the most part But you know a lot of people are getting woke up right now that oh shit

You know what if revenue didn't come like it would actually do have to have savings in mind. And I should be operating like that. And by the way, a good book for you to read when it comes to scaling a business and keeping things like this in mind is rework, which is the creators of base camp. And it really helped me during our time of evaluating like bringing on more staff like you get to a point where you think you should just start Hiring and bringing people on and really re-evaluating that before you decide to make that move and just throw money at a person They had to lay off so this over 200 employees

But whatever one's saying is like I guess you know, it's being ran by like a 26 year old. Yeah, so she like berates people like oh, so she's not Yeah, she's not good. She's not a great leader And so of course because of all this it's all coming out and so this business is starting to think I mean in four years time It hasn't even done a total of $10 million yet. It got 40 million VC money So be interesting and it's what I'm what I'm curious about is a lot of these companies that are writing the hype train of like Social media. Oh, yeah, tick-tock game and like doesn't it remind you of like when you used to walk on the boardwalk And there was like a cardboard painting cut out and like people put their head through and they're like, yeah This is awesome. Yeah, that's like what that business model is to me

Well, you know, they value you know, they value TikTok at a between a hundred and five and a hundred ten billion dollars, which is the, the largest startup in the world. And it's TikTok. Like what the fuck? Yeah, I look at it and I go like, it's got the users. Yeah, I know, but what user, the types of users has why they're on there. Why so successful? And this is, and I've been trying to scratch my brain around this whole thing too, because it's like, it's so annoying.

They make it easy to follow and do content. Like, they don't have to come up with content, they just have to do what the trends are. So are you guys familiar with Koji, K-O-J-I? No. Okay, so, yes, the meme generator. So this is my prediction is this is the next big tick-tock Instagram whatever that's coming I totally agree and if you believe in what you just said right now is the reason why tick-tock is

So huge is because they make it so easy to use already Creative content and repurpose it for yourself. There's a company that's specializing in means and games I'll explain to do that exact same thing is to use already. Yeah, that's brilliant. To do that exact same thing. Oh, that's brilliant. It's to use already. Yeah, that's going to blow up. Creative content and make it easy. You know, the other thing I heard about TikTok too is that the way the algorithm work is

so different than YouTube and Instagram. And it makes it easy for people to get views and likes and attention. So that's why so many people gravitate towards it. Because they get a lot of attention. Yeah, because you get a ton. It's not a big deal. You know, who did a great spoof on that was, what's his name, Dom, Mazzetti,

or what? I don't know, Tim, I don't know. He did a funny video like a week ago on how TikTok, he breaks it down. I don't trust TikTok, I want my kids on it. It's a Chinese old company. It is Chinese, indeed. I don't trust that at all because, of course,

under the Chinese government, climbing the state run. It's date run. So you don't think they're gonna use all this this data. Look at Huawei. And here's the thing, it's so funny to me because it's just because it's so popular everybody's went crazy with it.

But remember when we were all changing our face to look old and then found out it was a Russian, you know, like hack that they built this literally to just steal everybody's data. Images and data, no, I say no to that. It's, like that is the new, the new like a crime out there. Like it's so more sophisticated than we even know. They're making it like,

like this is entertaining, this is awesome. It's like, it's something you actually wanna use. It's like fish and the way they're stealing.'s way more complicated. It's like it's insane I get their way beyond you. Did you guys see my son's big ass bowl of cereal yesterday? No You got the blueberry magic spoon. Oh he's one the eight I saw the empty box in the trash Yeah, I had one like half bowl the other day So I love it. I love it. I love my it. I love when I see immediate because I'm like protein. Eat the protein.

It's good for you. So I got some for you guys. So they just sent an email out and they're like trying to like put because here's the thing. They've covered a lot of ground already with their flavors, but they're starting to ask the community now like, what do you guys want to see like coming up in the future? And there was art. There was like some of them they're like putting out their examples and I want to see which one you guys would probably pick there was some of them there, like putting out there as examples, and I wanna see which one you guys would probably pick.

Oh yeah, stop. Let me hear it from the flavors. Yeah, so one of them's apple cinnamon. Okay. You got cookies and cream. Okay. You got banana nut, you got chocolate peanut, you got plain, I don't know what plain means.

Ooh, it stays plain. Like checks, you know, like plain checks or whatever. Like meat kind of, okay. And then you got strawberry shortcake and you got doughnut. Oh, yeah. The one that was interesting. I was the first one again, the very first one. Apple cinnamon.

Yeah, I think apple cinnamon. Apple cinnamon sounds like Apple jacks. Yes, so did I. I like the cookies and cream might be interesting. I like jack-a-peen-it. I mean, I had cookies and cream cereal before. I haven't. You're right.

But you know, with milk, cookies and cream kind of goes together, right? You know what I mean? I don't know. I didn't know. I was creaming apple jacks. Was good cereal when I was a kid. Yeah. I was one I favor it.

Yeah, I don't know about the rest of them. Yeah. Cookies and cream is interesting. Like I wouldn't have thought that would be enough. Shoot, they're blowing it out. They're no sugar. And they're making, you know, my kids eating it after he was done. He's like, that's pretty good. I'm like, there was no sugar in that.

No, I was protein. I would say of the partners that we have and that we've brought on. Like we were always trying to introduce our audience to new new companies. I would say of this last quarter of companies that we've talked about or brought on board Magic Spoon is for sure the one that's explored. I mean, have you seen other high protein competitors? No. It's like six grams of protein. That's why we all, I think why we got to excited about it was just like an option that actually I would have, you mean, this is something

I love it today, but I really would have went bananas over it when I was like competing and something. Because it's like such a treat to me and to be able to with something that's so macro friendly like that. And I'm a huge fan. Dude, did you, would you think of unsolved mysteries last night just then? Did you watch any of those? No, I didn't watch. I heard you guys watch, Katrina and I'm on my huge fan. Dude, would you think of Unsolved Mysteries last night just then?

Oh, yeah. No, I didn't watch. I heard you guys watch Katrina and I were, she beat me in cards last night. It was, did you guys? I saw the score. She came in all bragged of. Oh my gosh, first time ever, right? Like that's like my, she's like ask Adam about the last few months.

I went to go eat breakfast this morning, sat at the table and there was like a notepad and it had a score on it. Adam Katrina underneath it said, Weenner, really big winner country. That's what you get. I bet you talk how the shit when you beat her. I do talk. She doesn't normally play. So she's been giving me, she's been razzing me because I've been kind of razzing you guys and everybody else like, man, I really want, like if we come up here as a tradition every year, I really want to get everybody into cards. I love playing cards. And it's such a great pastime for like camping and trips like this. And so I really want to get everybody to play.

And so we can all get into some competitive games. And I've always got try to get Katrina to play. And she's like, and I want to. And so she always says like, you tell me, like, can't play. I can play. So she was talking shit to me last night. Like, all right, let's play. And I'm like, okay, let's what do you want to play? And she's like, we play some Jim Remy. I'm like all right cool. I like I like Remy Let's play and she got me she got me last night and she never wins at cards like I win But we normally play hearts and spades which that's my game and we played Remy last night and she and she took Yeah, yeah, she took well you missed unsolved mysteries. Yeah, we picked the UFO episode. We did, and we skipped. I'm gonna be honest, it creeps me out

just as much today as it did when I was a kid. It was creepy. You know what, a big element that was missing though was the narrator guy. What's that guy's name, the voice, right? I don't know, but he was like essential for me. He was, dude, but the music as soon as it starts, yeah, I was, I got the-

Don't skip the intro. I got the old chills that I used to, when I was a kid, I loved scary stuff, even though it terrified me. Like, I don't, I got the old chills that I see when I was a kid. Yeah, I love scary stuff Even though it terrified me like I don't it was a weird thing that I would do so I watch on soft Like folklore, you know like people that actually experienced things that were like weird bizarre scary That you and I are the same on this. Yeah big foot lockness monster UFOs that kind of stuff. I have some info that so that like January they just like there's there's new video for Loch Ness monster for Nessie again as of January video. Yes

Yeah, and I was I was trying to bring this up the last few podcasts I forgot but I'd be good quality but like in my in my area You know that that next door app where everybody's on there like all your neighbors and whatnot So there was these like there's a few people that were posting about, you know, these low-growl noises and smashing of trees, like snapping of big trees in their area. And so everybody immediately are like, oh, Sasquatch, you know.

And it's funny, because there's literally a building in Felten where I live that's devoted to big foot sightings and like you can buy paraphernalia there and everything and like it's like a big thing. Lots of people think they've seen a big foot. So scale one to 10. What did you guys think?

I mean, of the one that we saw? Yeah, the show. I'd say like a seven. Yeah, I would say seven eight. If it had the narrator, it would have been a home run. But I missed that guy for sure. I wanna see more episodes and see how, you know, the rest of it plays out,

but I mean, I like it, does give you the feels like you used to. This one covered a UF, I forgot where it was, this UFO story, but you had so many witnesses through so many different parts of this town. And it was all linear, it was like in this progression that went from, you know, the top of the map all the way down, hit all these like same cities. People getting abducted.

And so here's the thing with UFOs. I love that kind of stuff, right? You know, you ever read this conspiracy theories of how they say that governments have known about alien visitations and stuff for a long time and that some governments actually work with these extraterrestrials. Right, and that's how we take advantage.

Because we've just taken their technology and then that's how we've implemented like phones and all the stuff in dress. I love it. And you've reversed engineered a lot of it. You know, we might need to come together right now as a world in a country. We might need an Indian Bayonet's Day. This is all leading to telling you. You know, quickly everybody would forget everything.

Yeah. Like everybody's pissed off and yelling at each other. Kids too young, did they watch that show? Maybe we should watch that tonight. Independence day? Yeah, yeah, yeah, yeah. Pull out Independence day. It's such a classy, that was a good movie. Yeah, we should watch it.

I try to think, is that scary? No, not really. Yeah. No, not really. One part, we're the alien just out. We'll fight that later. Yeah. It's still alive or whatever.

We punchism in the face. No, when the alien kills the dude in're trapped in that cell and then he uses his little tentacles to communicate through the person. Well my youngest might be a little, but yeah, you just cover his face or do it up. My dad used to do, which is fast forward the pretty Clarks. Even like it's a VHS. I saw a boob dad. This quas brought to you by Organify.

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to increase my hamstrings size and strength? Yeah, two things you can do to work on weak body parts. Number one, learn how to prime your individual body properly. So if you have maps prime, take the test, the compass test. Actually, we have a free webinar. What's the webinar dug that people can go to? Is it mapsprimewebinar.com? There you go.

Go there. It's free. Watch those assessments and figure out how to prime your body. That'll help you activate all your muscles in the most effective way possible. Here's the second thing, this is super easy. Working hamstrings at the beginning of your workout. Before you do squats, before you do such good advices.

Because it's rarely ever, who do you ever see go, unless they're deadlifting, right? You might see someone start with deadlifting, but rarely ever do you see someone start with hamstring specific exercises. That's it, that's all you gotta do. I used to do this with my female clients all the time because oftentimes my female clients

really wanted well-developed posterior chain. So on our workouts, that's how I would start. We would start with leg curl, stiff leg of deadlift, one leg of toe touch, hip thrust, then we would go into our barbell squats and lunges and that kind of stuff. And it would work like magic. Yeah, isn't that also like the body prioritizes like what kind of work you present it, you know,

in the beginning of the workout, a more so than the end of the workout. So that would be something to consider. I also like pre-exhaust strategies, which is similar to what you're alluding to right now. So I would go do, you know, let's say it's leg day and I might prime or do some leg, leg curls first and then go into my squats. And so you're gonna feel like hamstrings rarely are the muscle that gives out in squats, right? It's normally quads or glutes or what's going to fail before anything else.

And so a lot of people don't realize, I mean hamstrings, especially when you go deep, deep squats, my hamstrings always get sore. If I could just do heavy squats and real deep full range motion and my hamstrings, especially when you go deep, deep squats, my hamstrings always get sore. If I could just do heavy squats and real deep, full range motion, and my hamstrings will get sore too. And that's without pre-exhausting them. So if you really want to feel them or get them, you can feel afterwards, really sore from it, is do a pre-exhaust exercise that's hamstring, like an isolation exercise, like lying, lying leg crows, or any sort of leg curl type of exercise,

and then go into that. The other thing is good mornings, dude. Yeah, good mornings are such a great exercise. You can load it because you're putting it on your back. And that's just the machine exercises for hamstrings, the single leg curl, the seated leg curl, the lying leg curl. You do, they lying leg curl. They pay on comparison.

They do. You can only load them so much. And I've shared the story on this podcast multiple times of how, what you blew my mind when I completely eliminated all hamstring machines for like six plus months. And all I did was like deadlift variations and good mornings and things like that. And then when I went back to a lying leg crawl, I had like two, three X my weight on that machine, which and not even done it. It just shows you how much it developed my hamstrings from doing those movements.

I think there's a lot of challenge too because sometimes people think, well, if I work my hamstrings first, I'm not going to be able to squat as much. And I know that squats are such a great exercise. You know, this happened years ago to one of my clients. He really wanted to develop his shoulders. That was one of his weak body parts. So what we did is we would hit shoulders before we go into exercises like bench press. Now he was like, worried, oh, my bench press is going to go down. So yeah, of course, because your shoulders are going to be fatigued, but we're gonna lift up that weak body part, and sure enough, that's what happened.

His delts got more developed because we worked the shoulders first, then we went into bench press. Yes, he was weaker, but that's okay. He got what he wanted. Eventually later on, he started with his bench press at the beginning of the workout again, and he was stronger than he ever was before. So you're not gonna be able to squat as much,

because you're doing your hamstring exercises first, but that's okay. Right now, you're identifying a body part not going to be able to squat as much because you're doing your hamstring exercises first, but that's okay. Right now you're identifying a body part that seems to be lagging or maybe not as strong or just not developing as quickly as other body parts. By the way, the sooner you address this the better. If you wait a long time, then it's going to take longer for you to catch up

to your weak body part. Then you may have to work hamstrings at the beginning of workout for the next two years, just to catch up to your quad. So. Then you may have to work hamstrings at the beginning of workout for the next two years, just to catch up to your quad. So I'd say start doing that now. Start your workout with that, good priming, then moving to your compound, you know, exercise that works the quads and give yourself some time

and watch what happens. Next question is from CDT Young. You guys have always talked about tracking normal food and take to find maintenance, but you have begun promoting a formula type approach. What is the difference between your formula and others you seem to bash in the past? It's so funny when people tell me like this.

Yeah, no. Okay, so I'm assuming they're referring to cat macros. Yes, totally. Okay, so it's an important part of getting to the point where you can then eat healthy and not stress over food and More intuitive, I would say that's always the goal. That's the goal But in order to get there, you know, you have to track you have to learn what you have to learn the most important things or the big rocks first Which are proteins fats carbs and calories now that that thing. I mean, if you get stuck there forever, you're going to be stressed out about your diet. You'll

be neurotic. It's not going to work long term. But to get to the point you want to get to, that's a great place to start. You got to learn these things before you educate yourself. It just works. I think they're coming from a place. So we talk about this in the show a lot, right? And I stand by this still. The most ideal way to figure out your maintenance calories is for you to be very consistent with your movement through the week. So either use a tracker, like a Fitbit or stay consistent with your types of workouts

that you're doing as far as calorie, expenditure, and moving. So you're trying to keep that as controlled as possible. And then track your food and the goal is to stay the same in your weight for about a week or two. That is the perfect world. That's even better than this macro calculator that we built.

But the reality is that we still get tons of emails and DMs of people, where do I start? I have no clue. And could you tell me how many grams of protein? And so it really is to help service people. It's not us saying that this is now the way to do it. And we now, everything that we've said in the past is no longer true. It's just more good information

that we're trying to provide for people. It's not, it's, this is not a matter of, oh, we bashed this way of figuring out calories and macros by other people in the now, so we're now pointing people that direction. No, we're providing a service to help those people that are absolutely clueless on where to start and maybe don't have the discipline to start tracking themselves for two weeks and to tease out all the variables that we're talking about, but that would be the best

way to still do it. And this gives them some starting point. Yeah, this isn't there to try and figure out how to fit in your pop tarts in your meal planning. You know, like it's still like those values still exist with what we bring up, like that we had poked holes and had problems with, you know, the flexible dieting, the I-I-I-F-Y-M type of mentality, which still we said has value in trying to figure out how to structure and how to maintain structure with your, your planning of your meals throughout the week. It's just like, you know, people can abuse that by then trying to fit all these processed foods in there

and comfort foods and things that they really need in their diet. Also, it's a step. It's a stepping stone that leads you into educating yourself even further and having a deeper understanding of nutrition what really benefits you. So it's just a value for you.

And it's free. Yeah. You know, see, most people, there's people that have built apps around this and charge for this service. And we built this massive pillar page, which took a ton of resources and time to build for everybody. And it's absolutely 100% free. There's no gimmicks to it. Like, use it if you want to. And if it helps you, otherwise do what we've been telling everyone to do for a very long time.

So if you're the person who's asking this question, and you've already figured out your maintenance calories and you and Tudive Eater, you don't need that. This resource is to help millions of other people, or also work as a place for people to find Mind Pump. Like, so to give you a little bit of business understanding of why we would do some of this, that macro nutrient calculator is already ranking on Google on the first page, people to find MindPump, like so that, to give you a little bit of business understanding of why we would do some of this,

that Macro, Macro Nutrient Calculator is already ranking on Google on the first page and we've only had it up for a week and a half. So now what we're hoping is that anybody that searches for a Macro Nutrient Calculator online falls into MindPumps, into our network and now gets to read all the other free content that's attached to that's what a pillar page is for and learn about what we're trying to talk about.

So it's really providing a free service for all of you that listen if you haven't already figured out how to even to to eat if you haven't already figured out your maintenance calories. It's more so to capture and new leads from people that have never heard of that. It's a good it's a good star. You know, they are generalizations, but they're better than no generalizations. There's no good. So you start with the recommendation, but then you have a lot of work to do on your own,

but at least you have a place to start. That's really what it's all about. But you're not done. You're definitely not done there. It's just, for somebody that has no idea. Which by the way, if you read the pillar page, you cover all that. There's a lot of content in there and it's tough that you can read. It's not just about the formula.

No, not at all. Next question is from Riggly Bear. I do rock climbing and American Ninja Warrior training for pretty much all of my exercises, but listening to your podcast has got me considering adding resistance training to the mix. How can I add it in a way that supplements my performance? You don't need to do much.

If you're doing a lot of, you know, this took me, this took me a little while to figure out because mainly because most of my clients were everyday average people. So there was a small percentage of like really hardcore, fitness enthusiasts that would hire me. But when they did, you know, I'd have people who like, are competitive cyclists.

And they love to do these 100 mile races or these marathon runners. Or I had clients who played tennis five days a week because they loved it so much. And so then what I would do is I would try to add resistance training. I'd say, OK, train with me two days a week or three days a week with weights.

And their performance would suffer because they were already doing so much that I added too much resistance training. So I started to really figure out that really the way to benefit these people with resistance training when they're doing that much activity is just do a little bit. So no joke. One two days a week. No, usually one day a week. I mean, if you're doing like, if you're doing four days a week or more of this American ninja

warrior type training, which is pretty, it's intensive. It's pretty intensive. One day a week of weights, and you know what you should do when you go to the gym, four exercises, four or five exercises, strength, you know, focus on strength. Base layer type strength. That's it.

Compound movements, you know, I would do squatting or deadlifting, some kind of a row, because you're getting lots of pull ups already, probably some kind of an overhead press, you know, maybe one other exercise. If you wanna add anything else, because you're getting lots of pull ups already probably, some kind of an overhead press, maybe one other exercise. If you wanna add anything else, I would just add priming and mobility movements,

and you're gonna be great, you'll be kicking out. This is my brother-in-law, Tom, his answer, I'm gonna blow his Instagram up right now, just to mess with him, because he doesn't listen to you. So it's TVR is me, all one word. So TVR is me, and he's a hardcore downhill mountain biking guy. I mean, he tracks every mile, his elevation change, he's training multiple times. He's super serious, very, very serious, and he's hardcore about it. And he's lost a ton

away in the last, like, you know, year and a half of him. And he's been doing this now for years, but he's really, because he's gotten so aggressive about his training, he's lost a ton away. And I've told him, I said, hey, because he's gotten so aggressive about his training, he's lost a ton of weight. And I've told him, I said, hey, I know you're getting really lean and stuff like that, but you know, you really, you know, benefit from a little bit of strength training added in there. And, you know, maybe me helping and tweaking your diet.

So I had him start tracking his diet. And he was averaging like 30 to 50 grams of protein a day and not strength training. And I was telling him that he's probably lost a ton of muscle from what he's doing. And he was like, oh, we got in like this debate back and forth. I said, listen, this is all I want you to do. I want you to try and hit your grams of protein close to your body weight. So if you weigh 150 something like that, get somewhere between 125 to 145 in that range,

try and hit that every single day for your protein intake, and then I want you to follow Maps and Obolic one day a week. One day a week, I want you to follow that, and he calls it Muscle Monday, so he does it on Monday, it's his thing right now. But he's been doing it now for, I wanna say a month or two months, so if somebody is, if you're listening right now

and you're like a hardcore sport, or outdoor type person, but you're trying to also integrate that. Like he's a cool person to kind of follow because of what I love about Tom. Is he, like you could tell him to follow something. He's got kind of that engineer mind. Yeah, he's doing it to a tee.

And so he's been, and he's like super blown away. He's like, dude, I can't believe, and he's now really starting to see it translate into his downhill mountain biking stuff. He's like, I'm blowing by everybody going uphill now way more than I ever was before. It's for one day of training. I mean, most athletes used to have that fear

was like, you know, the muscle bound kind of fear where it was gonna restrict all their skill on the field. Like, especially in baseball. And then you started to see that if you incorporate your skills training at a high level, you know, consistently in conjunction with strength training, it's just going to enhance it, but it's the right dose. So if that's something that's your priority, you're going to prioritize your skills training,

your sport-specific way of providing activity, the strength part of it is supplemental to really then feed into what you're doing. I love this conversation too because it highlights we're talking about an extreme person right but really highlights part of why so many people get trapped in plateaus and why they don't see the results they want because everybody thinks that more is better. There is there is the right dose and it doesn't take as much as so many people think it is. And the harder you work and the more you put in, it doesn't necessarily translate into more results

in the gym. I had a huge debate years ago when I was training hard in Jiu-Jitsu, and the guys in there would ask me about resistance training, because obviously I was a trainer. And I remember telling them, like, hey, just lift some weights and watch what happens. They're like, well, I did Jiu-Jitsu five or six days a week.

And this and that. And I said, no, no, no, go to the gym, do three exercises. That's it, three sets of each five reps. Don't go to failure, but lift kind of heavy. Just do that, watch what happens. And then they would say, well, that's nothing. That's not gonna do anything.

I mean, if I'm gonna lift weights, I need to go at least three or four days a week and do it, and say, no, no, no. One day a week, three exercises, do that for the next month, and then report back to me. All of them were sold. At the end of the month, they were all like, I can't believe the improvement in my technique and my stability and my strength just from doing that.

Resistance training is incredibly moldable to fit any context, and the context is what matters. If you're training like crazy doing a bunch of stuff, you gotta just add a little bit. That's all you gotta do. I do have to make the point though, too, that the sports that have off seasons are smart. And for the reason being, like why we cycle through different programming, and we train our body in different ways,

because then it translates and it fills those gaps when you come back to your regular type of training that are just promoting very specific things. So it might be something to consider a few months of training, just specifically resistance training and then cycle back into your regular routine. Next question is from Nick Zaneis. If you see people participating in very poor programming and you are not a trainer but very well educated in fitness, should you say anything?

That was a funny question. I know. You know what, here's a deal. Absolutely not. Yeah, you're not gonna change anybody. No, unless you see, I mean, I could see, like if you're like, oh my gosh, that person's about to hurt themselves

and you feel a responsibility to prevent them from like dropping something on their head or falling off of a, you know, physical ball, you know, maybe, because that might, you know. But they're an adult. It might mess with your psyche a little bit, or not your psyche, but you know, a physiol ball, you know, maybe, because that might, you know. But they're an adult. It might mess with your psyche a little bit, or not your psyche, but you know, your conscious, I should say.

But otherwise, you ain't helping them. Nobody takes unsolicited advice. Not only that, nobody does. But it's, not only that, but it's extremely arrogant of us to think that we know that the programming is bad. I mean, I consider everybody in this room an expert fitness programmer, right?

But if I see somebody doing something that doesn't fall in line with maybe one of the programs that we created, do I think that they're doing terrible programming? I don't know what the fuck they're going to do. They could be doing something that is very specific to what they are trying to achieve. And I don't know that.

And so I'm very careful. And I used to make this mistake, because for sure I was this kid in my early 20s. All excited that I had all this new found knowledge. Couldn't wait to tell everybody. I'm way too enlightened. Yes, exactly. You're not bicep curing one foot off and I would present it just like this too. I'm out to save the world. You know, I'm going to help this person like they're a terrible programming. I'm here to save you with the good programming like it was like that, but the reality of it is that that was extremely pompous of me. No, I have no clue what this person is really trying to achieve or what their desired outcome is. And it's silly to me to think that I know better just by watching them work.

I got to the point where I actually developed a way of trying to give people advice because I always thought I could help you. I can help you. So one thing I would do is I'd walk it in between their sets, I'd be like, hey, what's cool? What are you working on today? Yeah, I'm doing shoulder press. Oh, that's awesome. You mind if I show you a different way to do it?

And I would show them the different way. I hate it, guys. Yeah, you know, here's the total. I would hate me too. Nobody takes unsolicited advice. It's like watching an obese person get a salad and put ranch dressing on it. And then you walk out to the Mr. Trainer.

Hey, you know, I know you're trying to lose weight right now, but did you know that dressings about 600 calories? I bet if you took it off. You know it's gonna go, yeah, yeah. That person's gonna look at you and be like, fuck you, get out of my face. I'm not listening to you. They don't take, people don't take advice like that.

The only, they have to be open to taking advice. And so usually that comes in the form of a question. They ask you, be the good example. You're not gonna convert everybody. You're not gonna fix the world. It's just not gonna happen. And often times, and this is what really got me the point to realize that, often times, I realize

that I would prevent the person from asking me a question because I was already going over there and hammering them, and so it took them longer. Maybe the move is to do that exercise right next to them. And just, hey, oh cool, I'm doing those two. Yeah, yeah, yeah, better, right? But better.

The only way I see that is, it's how you kind of alluded to it a little bit, is that if I saw like a 65 year old lady, we're doing like lap pull downs, and it's like jerking her shoulders around all over the place, and like, I'm gonna come over and like say, hey, can I help you with that? Like, let me show you, and then I would probably

show her something. That's about it. And why? Because one, I know that women are a little, a lot more receptive to hearing it, like advice. I can do more. And at that age, it's 65-year-old,

she really could potentially hurt herself. And it's probably gonna be very grateful that some young fitness guy comes over and helps her out. That's probably the only thing to hand someone. So I think all the rest of the people out there are probably not going to receive your advice very, very. I'll never forget, I went up to this guy who was doing,

you guys probably know who this guy was, would wear this this white belt and he'd load up the the the shrug machine and the hammer strength shrug machine with every plate in the gym yeah he grabbed the handles do the chicken and he would just twitch you know his reps for like that and I remember you know I was like I'm gonna go help this dude because he's not doing anything so I walked over to him I mean hey you know if you move through a full range of motion, I tried to, I, you know, talk science, it works the muscle fibers better, isn't it?

And he looked at me, it's what this was for supply. He looked at me and he goes, you don't look like Arnold Schwarzenegger. And he went back to doing his lift, and I was like, wow. That's served. Yeah.

That didn't work very well, but I got burned. Yeah. Look, check this out. Mine Pump is recorded on video, as well as audio. Come check us out on YouTube. The Mind Pump podcast. You'll love it. I promise. Also, we have lots of free guides on everything from building certain body parts to

burning body fat to nutrition. You can find all those guides at Mind Pump Free.com. And finally, you can find all of us on Instagram. Justin is at Mind Pump. Justin. I'm at Mind Pump Sal and Adam is 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 Mind Pump Media.com.

The RGB Superbundle includes maps and a ballad, maps for performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but 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

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