Mind Pump: Raw Fitness Truth - 1376: Ways to Add More Protein to Your Diet, the Benefits of the Dumbbell Pullover, the Best Priming Movements for Golfers & More

Episode Date: September 9, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how a picky person can get more protein into their diet, why the dumbbell pullover has fallen out a favor, good priming movements for golfers, and what to do off days to stimulate muscle growth. Mind Pump Testimonials. (6:59) Awkward sex scenes in movies. (14:48) How to stay consistent when life gets in the way. (21:09) Mind Pump’s favorite moments in lifting. (25:50) Reminiscing over old home movies and pictures. (28:20) Weird science with Sal. (33:28) Entering the home stretch for Baby Di Stefano’s arrival. (38:22) Sal’s sleep routine hack. (43:28) #Quah question #1 – I am an extremely picky person and it’s hard for me to eat meat every day. I don’t like whey protein and I can’t eat enough eggs in the day to meet my protein intake. What options do I have left? (46:50) #Quah question #2 – Why do you think the dumbbell pullover has fallen out a favor in the fitness community? When people like Arnold, and others in his time, used it regularly? Especially since it’s referred to the squat of the upper body? (55:19) #Quah question #3 – What are good priming movements for golfers? (1:00:12) #Quah question #4 – While doing a three-day full-body routine, what do you recommend doing on the off days to stimulate muscle growth? I’ve heard Sal promote trigger sessions. Can you explain what those are and how those help? (1:04:52) Related Links/Products Mentioned Visit NED for an exclusive offer for Mind Pump listeners! Visit Brain.fm for an exclusive offer for Mind Pump listeners. This British Scientist claims that Jupiter’s Moon Europa is home to Otherworldly Life Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Mind Pump #1220: The 4 Best Sources Of Protein How to Perform a PROPER Dumbbell Pullover (Target Chest of Lats) | MIND PUMP RGB Bundle | MAPS Fitness Products - Mind Pump Media Mobility and Core Exercises For An Optimal Golf Swing Prime Bundle | MAPS Fitness Products – Mind Pump Media Dinosaur Training: Lost Secrets of Strength and Development The Most Overlooked Muscle Building Principle – Mind Pump Blog Supertraining Rubberbanditz Resistance Band Set Mind Pump Podcast - YouTube Mind Pump Free Resources

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. Salta Stefano, Adam Schaefer, and Justin Andrews. Welcome to Mind Pump, recently voted the number one fitness health and entertainment podcast on the Island of Cyprus. Thanks guys, number one over there. In this episode we answer fitness and health exactly questions that are asked by listeners and viewers like you. So those guys on YouTube, you guys ask us questions, we'll answer them. And those you in podcast land, you can always

ask us questions. Just go to Instagram page, my and put media, post your questions there, we pick the best ones. But the way we open the episode is by talking about current events. We tell stories, we have a lot of fun. And today's episode, that portion was 40 minutes long, so that's before we answer the questions. By the way, if you go to MindPump Podcast.com, you can look at timestamps, so you can fast forward to your favorite parts. But if you want to have fun, start from the beginning. Yeah, that's fun. Listen to the whole thing. Don't take the bun off, eat the whole burger. It's great. That's right. So we open up by reading a testimonial

from one of our listeners, their dogs freak out when there's fireworks, and they found that a combination of high spectrum or full spectrum, hemp oil extract, the brand is Ned that we work with them, in combination with brain.fm. These are sounds that actually take your brain and place them in meditative states or focus states or creative states you can pick. That

combination really calms them down. Now we love Ned's hemp oil extract because not only is it high in CBD, but it has all the other cannabinoids and terpenes and the science is conclusive. CBD works best when you combine it with other cannabinoids. So if you want the anti-anxiety effects, the sleep effects, or if you just wanna use it on a regular basis for better management of your inflammation, your best bet is to go with a full spectrum extract

like NAD and because you listen to Mind Pump, you get 15% off. Here's what you do, go to hellonAD.com, that's H-E-L-L-L-O-N-E-D.com, forward slash Mind Pump, and you get 15% off your first purchase. And then we talked about sex scenes and movies, awkward ones. Oh, yeah. Now we got kids, like you got a fast forward and then they ask you questions.

Awkward. Then we talked about our favorite moments in lifting, PRs and achievements that we had when we were younger. So we got to compare those notes. We used to be cool. Then I talked about watching old home movies with my parents. That was wild. I talked about how a scientist in England is theorizing that octopus live on Europa, the

moon of Europa. I think that's Jupiter's moon, if I'm not mistaken. Is that what it is? Maybe. I'm crossing my fingers. Then I talked about how I can't wait for the arrival of my baby, we're moving into the end of the third trimester and I'm really excited to see this baby come out and meet them. A little bit staffing though. Then I talk about the sleep routine that I do at night to bank good sleep because I

know I'm not going to have good sleep coming up here so I'm not gonna have good sleep coming up here. So I'm trying to get real good sleep right now. Part of my sleep routine is to drink organifies gold juice. It contains compounds that relax the body, it tastes really, really good. And I drink it about an hour before I go to bed, and I have some of the best sleep that I've had anywhere.

Now, because you listen to Mind Pump, you do get a discount with Organify. They have other, by the way, organic plant-based supplements like protein powders and green juices and red juices. The red juice is good pre-workout, by the way. Here's what you do if you want to get the discount. Go to organify.com. That's ORGA and IFI.com forward slash MindPump.

Use the code MindPump at checkout and get 20% off and by the way, I did mention brain.fm. We have a hook up there too. Just go to brain.fm, forward slash mind pump, and you'll get 20% off signing up for those sounds that can put you in different mental states. Then we got into the fitness questions. The first one, this person is very picky with the way that they eat meat and eggs and way protein

and they can't get enough protein, but they're picky. So what can they do? Grow up. So we recommend they eat corn dogs and chicken nuggets. The next question, this person says, why has the dumbbell pullover fallen out of favor? It's one of our favorite exercises. You actually find it in a lot of the maps programs

So we talk about the real value of the dumbbell pullover. It's an exercise a lot of you should be doing So listen to that part of the episode the next question this person wants to know what are good priming and warming up movements for golfers We have a free guide on that by the way if you're a golfer and you want to set yourself up before you golf to hit farther and with more accuracy, go to mindpumpfree.com. And then the last question, this person is doing three full body weekly workout routines. So they're working out probably every other day hitting their full body. By the way, it's one of the best ways to work out, but they want to know what they can do on the off days and they want to hear all about trigger sessions.

Now trigger sessions is a concept that we've brought up many times on the podcast. It's a great way to turbo charge your current workout. It's currently found in our Maps and a Ballac program. In fact, if you're looking for expert workout programming, if you want to follow routine that was written by trainers with lots of experience. We've got combined experience of 60 years, probably combined, worked with over a thousand clients, trained lots of trainers, coached lots of trains.

We know what we're doing, our workouts are effective. If you want that all planned out for you, one of the best things you could do is enroll in the Maps RGB BundGB bundle. Okay, this combines maps and a ball, like maps, performance, and maps aesthetic. You follow them in that order. It gives you a full nine months of exercise programming all written out for you. So in nine months, you could do incredible things with your body, with the right workout, and of course, with a good diet.

Get the right plan, so. The right plan, you're in roll, you get lifetime access, but if you follow the programs, as they're laid out, that's about nine months of workouts. If you wanna check out the RGB bundle or other maps programs, go to mapsfitinistproducts.com. Yeah! T-shirt time!

And it's T-shirt time. Aw, shit,! And it's t-shirt time! Oh, shit, Doug! You know it's my favorite time of the week! Oh, yes it is! Great time! We have two winners for Apple Podcasts and two winners for Facebook. The Apple Podcast winners are ZTR32 and PointBlank62. For Facebook, we have Mason, Mason, Bert and Hannah Hoey. All of you are winners in the name. I just read to iTunes at MindPumpMedia.com include your shirt size and your shipping address and we'll

get that shirt right out to you. Hey Adam, yep. I want to read off this little testimonial you got from Josiah W. Okay. It says not sure if you read this at them, but I wanted to thank you for sharing how to calm your dogs down during the fireworks. My dog has been having a hard time with thunderstorms. She freaks out and wants to hide in the bathtub, and she cries until I join her. I've been using Ned, which helped a lot, but I added brain FM and the combination does miracles. Thanks again so much. I'm telling you, dude.

Wait, so you give the dog the hempoil extract? Yes. Put on the brain FM. So, and what I do is like, so for us, it was fireworks, right? So we don't deal with thunderstorm so much here, but when the fireworks are going, and this is like a recent hack, I've been doing the Ned for a while, and he's right, like the brain FM with the Ned, like takes it to a whole other level. So the Ned like calmed him down already,

which was nice, but still, if it was like a crazy fart went loud, they'd still bark and kind of, they just wouldn't go nuts, they would bark a little bit. Well, then I figured this hack out, where if I put, like if I corner my dogs in a part of the house because I have like those section off gates, keep it on one side.

And then all I do is make sure brain FM is going between the window and where they're at. And it completely, you know, cancels the noise that's happening out there. And it gets drown it out in the brain FM. And they don't even real, they're fucking sleep like they- And you give them the net?

Yeah. It's been a game changer. Is it all like the nature noises like on the meditation side of the brain? We run the beach, like that's like the same. That's all my face. What happens to your dogs if you play focus? Yeah. I haven't tried that yet.

I haven't done anything like that. They're just cheering on the hypnotized. Just like, yeah. She went on their toilet. I'm telling that shit. That shit works. doing it hypnotized. Just like, yeah. She went on their toilet. I'm telling you, that shit works. Hell of good, dude. I don't know how to do that. It's a, people ask how often we use it.

I use it every night. Max, we put Max to sleep every single night with brain of him. Do you really? Every single night. It's just like part of the routine. What if you're conditioning him, he'll never be able to fall asleep every night?

I don't know. I mean, that a little bit of that conundrum because we do brainwaves and we do like white noise with the kids and, you know, they've had to now start to wean themselves off it. So they go to a friend's house and stay the night and it's like they don't have access to that and all that. And so it's like, you know, to be able to sleep, they got to get used to, you nothing and also giving to away from any kind of lights in the room and getting away from the night light stuff. And so yeah, we're kind of going through that.

It's a little bit of a struggle. You could try my grandmother's remedy for sleep babies that can't sleep. Little grappa on the fingertip. No whiskey. Grappa's liquid fire. It's just pure, I don't know how, what the alcohol percentages of it, but it'll melt your face.

And they'll, you know, especially when they're teething, they put a little bit of finger, rub it on the baby's gums. Look, it works. I did, I have to do it 10 times. I did that. Like everyone kept telling me that when he was, so he, of everything that we've dealt with, right, as far as having it as so far right now, come wood, a year in, like, he's been such an amazing baby. Like, Max has been

really relatively easy, right, as easy as having a child can be. Teething is his only thing. If there's anything that you can tell, like that bothers him or he cries, like, it's when you, I know it's not feeling it, and you could just tell by the way he's nying on things, and he's always trying to put stuff in his mouth and chew on plastic and stuff. Oh yeah, so he's always trying to get a hold of anything that's rough. In fact, we have like, nom marks on his bed.

So, he'll get on the top of his bed, and he'll bite down on the wooden shit. So, teething has been the thing, and everyone's like, oh, you gotta put the, you know, the rum or the Jack Daniels or whatever on thing. And everyone's like, oh, you gotta put the, you know, the rum or jack Daniels or whatever on his fucking guns. And like, really, I don't know. So I tried it.

And I guess it numbs your gums. Yeah, that's the idea. I didn't know. I didn't feel like it did much. Perville Cokka. Yeah. Yeah, yeah. Yeah, that's the whole other thing.

Yeah. He doesn't feel as teeth, but he won't sleep now. I told him. I was, I was, I came up with a business plan last time. I was the most resistant. He's too burpy. I told him. I was, I was, I came up with a business plan last night. I was the most resistant. It's a burpee. Resistant of it because like, I'll call runs and Katrina's family, so I'm like,

I don't know. You didn't want to touch the faces. Yeah, I'm like, I'm trying to fucking introduce that to him already. Just what we need. He's already got half of your jeans in him. So, I'm seeing like Jack Daniels bottles. I know.

It's about more than about, so. It's about more than about, so. You know, the cartoons, old cartoons, when they're like trapped on an island and they're hungry, and they look at each other, all of a sudden the guy looks like a hamburger or something. Oh, you know what I mean? He starts looking at Jack Daniels looks like boobs to him.

Yeah, whiskey tits. He gets when the whiskey tits. That's awesome, dude. I, it's a, when they have trouble sleeping, that's a, that's a, that's a mother, man. That is tough, dude. He's been, bro, he's so good, dude. They go through phases.

Well, at least my kids did, where they sleep real good and then add a nowhere, shitty sleep for two weeks. He's like, okay, I guess we're going to deal with this again. Yeah, so he's done that, right? But even like, okay, what I call shitty sleep for us is he wakes up twice in the night, right? So that's like shitty sleep. Like, if he does not go down and stay down all the way. At this point?

Yeah, well, at all, even the worst it with, I mean, obviously when they're first born, I mean, they're feeding every two hours. Yeah, I don't count that, right? I mean, that's like part of the process, I think, for every mom, right? That you're breastfeeding every two hours or whatever. So once we are beyond that,

then a bad night is if he wakes up twice in the night. And Katrina, she would just literally put him on our boob and then he passed right out. So it wasn't like I didn't have. Yeah, I didn't really just, yeah, didn't really disrupt me much. And now like he's sleep. I mean, we put him down so that the newest challenge is this is that. So we got condition to, so he goes, his routine is he's down by 7.30. And so from 7.30 to midnight is mom and dad time, right? So that's our time to watch movies, hang out, have sex, all the good stuff, right?

So that's what we do from my 7.30 to midnight. And he would normally get up like maybe one time through the night and Katrina would give him a bottle and he'd go back down. And that's been our routine for it. Well, now that he's like sleeping through the whole night, he, when he wakes up, he is awake. And now he wakes up at like six in the morning, sometimes five, 30

ready to go. Ready to go. Like, and before, because he'd wake up once or twice in the middle of the night, we could give him a bottle and he can kind of like lay in bed with us. And he'd kind of like nod off and like relax. And fall, maybe sometimes fall asleep with us until we fully wake up around seven, but not anymore. Now it's like, okay, I'm sleeping from seven, 30 all the way till six.

That's rock and roll. That's rock and roll. Now, does he, because some kids do this and I find this absolutely hilarious. When they wake up from a nap, does he ever wake up kind of, you know, some kids wake up from a nap and you gotta give them like 20 minutes

to not be assholes, you know, I mean, they're kind of in bad mood. Does he do that where he wakes up and you gotta be kind of, okay, don't be a little careful. He's a little fussy right now. Yeah, I wouldn't say he's not fussy, but he is like me in that, I need my, because he sleeps in a, even in the daytime,

so we have the blackout curtains, everything. So if he takes a nap in the daytime, it is pitch black in there, and then you open the door and it's like bright sunny. So you see him like with his eyes like, oh shit dad, you know, like that's a whole of justice. Yeah, that's a lot of light right there.

So that bothers me. Oh, I used to have fun with my kids because they'd wake up from an app and they're kind of in a bad mood and they'd look at me like, you know, and I'd be like, hey, try and kiss them. I was just sad. We just had dinner with some friends

and they have a little one, at one and a half year old and We get there and they're like he just woke up from a nap. So I'm like oh, this is hilarious So I can't make it I contact with him and he'd look at me like oh Angry don't ask me yeah, I'm not ready. He'd be coffee. Oh, that was me like even as a kid I was the same thing like don't mess with me and I'm ready. Yeah, I take a while to get up to it. Oh, dude, yeah, it's funny. What I'm dealing with now, which is kind of a hilarious a problem, I guess, I would say.

Right now is like, so we'll start watching these old movies, you know, Indiana Jones. Like I'm trying to introduce them to all these the old classics and whatnot. And so I start watching these movies with the kids. I don't know, Sal, I'm sure you went through this whole thing where now you start introducing the more the sex scenes start shown up on movies

and TV shows and whatnot. And I'm sitting there watching it with them. And then now they're starting to ask questions. And it puts me in court in the spot. Why do you pause fast forward? What happened? Yeah, dude. So the awkward one was in Indiana Jones in Las Crucade,

there's this moment where this really attractive girl is the German girl. She's basically coming on to Indiana Jones and they're kind of interacting and whatnot, but then finds out that his dad already had sex with, like had sex with her before that, right? And so it's like this whole interaction is like, wait a minute, did his dad, you know, like was he with her before that?

Like, you know, it's like, like, the app putting it together. And I'm like, I don't know how to answer this. Like, this is too much, it's way, like, there's a lot of information. Which, funny is you don't think about that, right? Cause you haven't thought of it like that and so long and then you probably are going through like, oh shit, like I didn't even know.

Oh, that is weird. I'm going to have to explain this. Watching a movie with your kids, you have a completely different awareness of the movie. Like, oh shit, they just said that. Okay, let's see if the kids noticed, you know. I'll make noise sometimes when I know a scene is coming up. I'm not your dad.

Yeah, yeah, I know it's about to happen because it's in a movie I've seen him at times. And the scene's about to come up. Let's seen is coming up. I know what's about to happen, because it's in a movie I've seen him at times, and the scene's about to come up. Let's look at some popcorn. Hey, you guys want some popcorn? Oh my god, that's a hold on a second. Let me mute this, what'd you say? You know, I'm like, you're the backup.

Yeah, it's funny, because, you know, my oldest, he's like, he's the one like, like, putting his hand over his eyes, he's like, oh, you know, when they start making out and like, you know, getting physical, what not. My young, because he's just like, looking at it, like, real intensely, like, hmm, like, what's they start making out and like, you know, getting physical, what not. Then my young is just like, looking at it, like real intensely, like, hmm, like what's happening here? Yeah.

Just remember, it's more awkward for them than it is for you. I remember as a kid. Well, it's awkward when, oh yeah, once you understand what's going on. Yes, that's when it's awkward. I remember as a kid, I probably don't know how old I was like 12 maybe.

So back when obviously when we were kids, it was VHS. And what my, what my dad used to do and I know other parents did this too is back then if you're watching a VHS movie and a scene comes on you have to stop the movie fast forward try to predict when you fast forward and it's noisy. Yeah. Now sometimes the parents they don't want to do that because then you fast forward too much and you got to be wind and figured out so instead what they do is they just hit fast forward while it's playing. So you could see what's happening, but it's all, and there's lines.

So this is sometimes what they would do if it wasn't too bad. My dad would just hit fast forward, not stop it, but hit fast. So you can kind of see, and we were watching this Italian movie and with subtitles and I was like 12 and I'm sitting there and I'm like, okay, what I'm not really into it. And I was like 12 and I'm sitting there and I'm like okay, what I'm not really into it. And there was like a boob scene. And so he hits fast, but I saw boob.

He still saw the boob. And it's the most, you know, this is what happens to young man when you're 12, 13. You could be, I could be at a funeral, I could be underwater, I could be half dead. Something gets triggered, you're gonna get a rager. Doesn't matter. So I'm sitting with my parents

and I got a pillow over my lap and I'm just like, I'm like, I'm like, just from a flash of boobs. That's all it took. You know, I was a kid. It was the first time in front of my parents. And of course you're just like,

dude, I had an awkward day. I was trying to think of when that happened with my parents, but it was when in Ghostbusters, when the ghosts go down on Dan Acroid and starts, he's like, oh, I'm like, what's happening? If they wouldn't answer me. How bad did you want your house to be haunted after that? I was like, ghost dude, that was like, wow, dude, that's interesting.

I want a ghost BJ. Yeah, you know what I'm saying? No, it's, and this is before, of course, easy access to porn. You watch movies. These scenes would come up and you would just take mental note and be like, okay, when mom and dad aren't home, you know, at 32 minutes and 45 seconds, she gets out of the pool

and the bikini comes down a little bit. That's what I'm at a fast forward to. Yeah, that's times a rich man high. Oh, you know exactly the movie on time. I'm a poor city. Yeah, no, dude, you know what my challenge is right now with my kids? but a fast forward to. Last times a rich man high. You know exactly the movie on time. I have to say. No, you know what my challenge is right now with my kids? Is they're because we're a mixed family,

and they're both half with me and half with their mom. The difference in the households, that means such a big challenge. It's like in one house unlimited access to tech in the other house, it's more to more controlled. The nutrition's a little different. And so it's like, one house, unlimited access to tech in the other house, it's more controlled. The nutrition's a little different. And so it's like, what do I do? I'm afraid of being, you know,

am I gonna be the two-strict house or am I gonna be the... You're gonna be the tyrant or do they appreciate that, you know, later on because it's like, it's something that they know they can count on is consistent. Well, what sucks too is if she's overcompensating for you not too, which makes it even more

worse. It's one thing if they get to get away with a little bit more at another house, but if it's like, she's found like, oh, dad's really strict there, I can be the one who gives them all this. And then overcompensates on that. So you're like totally, you're countering everything I'm working on. One of the insecurities is as a parent with dual custody mixed family is that you don't want your kids to not like being at your house. This is subconscious.

You might even be aware of it, but I identified this a years later. I was like, oh yeah, I'm trying to make it the best fun place of all time because I'm a little insecure about, oh, they're not gonna wanna be here because they're only here every other week or whatever. That sucks. That's a crappy one.

Then recently we got this kind of argument over paying for college. We have totally different ideas about how, you know, what kind of lessons that the, how the kids are going to learn certain lessons. And college comes up and it's like, you're going to pay for all college. I'm like, no, the kids will be an adult at that point. What a great time for them to learn, responsibility, had a handled debt, the value of money. It doesn't make any sense to pay for everything.

And then it's like they're little kids all the way up until they graduate college. And then they got to figure out everything that's going on. It makes it, it makes it always huge, back and forth about that shit. Yeah, stupid. Lots of challenges. So, so dumb anyway dude worked out this morning. So you guys know I'm on it's It's time now right you guys know that right what's time it's time to get hardcore again. Oh, yeah Yeah, good luck with that considering you're gonna be I know you got a real brief window

That's good to say it runs fast. I remember that. I was like hardcore for exactly It's going to be. I remember that. I was like hard core for the league. Exactly. It's going to lead you into it. And then I was even rocking in Rome pretty well for like the first month. I'd say I think because I think I was riding the momentum that I had going into it, which I think that's good that you're doing that right now. Yeah. And then life hits completely. Yeah. And then I'm like, okay, I'm just happy if I can get my two or three workouts in a week. Yeah, I'm trying to do that right now and get back, you know, getting to a really crazy, you know, five, six day a week type of rhythm. And this morning, as I was working out, you know, it's funny, when you're consistent, you start to remember some of these old techniques

that you would use every once in a while. And one technique that I love that I haven't really employed a lot recently is to make, to pick a rep count and then make the rep count work. So what I mean by that is I say and I it's with the lightweight not with a heavy weight. So I don't mean like I make myself do the reps at all costs. But I'll do I'll pick a weight that is easy to do 20 and I'll say I'm gonna make this a 10 rep set. And then as I'm getting through the set and kind of self-adjusting the reps, oh I'm getting only five left. I feel like I got 10 more in me. I'm going to make these last five, my last five, slowing my reps down, focusing more on

the squeeze, focusing more on the stretch. Great workout. I have something for you along those lines as far as not that you need this tip, but this is for others that are listening. You know, I was thinking about like, you know, when you get to a place where you've been training for a long time and understand diet, nutrition, programming, all that stuff. And like, how do you stay motivated?

And how do you, you know, whether the storm of like something like this, like having a child or business being really busy. And, you know, I was thinking of some of the things that I've done that have kept me going that, you know, I stopped worrying about a lot of the things that maybe I worried about like in my early 20s, like, oh, exactly what I looked like or weighing and measuring food when I was competing, shit like that. What I focus on is like, like, accomplishing something that I know I can do and saying,

like, okay, I want to be able to maintain this. For example, like, during first, when I first was having max, I was just coming off with all the mobility thing and I was getting stronger. And the ability for me to, and I did a video on Instagram back then where I jumped from my knees, stabilized barefoot and then picked up I think like 90 pound dumbbells

in a deadlift. And so that in itself, what the mobility and the strength and stability it takes to accomplish that for me, it took a while to get to that point. So like when I'm in it, like where I'm at right now, where I'm kind of like in a rut, like that's something that I'll make as a goal. And that's the whole focus is I want to get back to where I can do exactly that. Some kind of a physical.

Yeah, just that I know the side effect of working towards that, it'll be incredible mobility. I'll have great strength. Totally. Right? And then it takes this whole pressure off of, oh, I've got to follow this exact routine. Or I need to do X, Y and Z. It's just like, that's the goal. That's the focus. I find it easier to be motivated and to stay focused on like single goals like that that are related

to strength or mobility. And because I've been there before, I know it's something that I could work towards and working towards that. I know that I'll get all these other benefits along the way. And you know what I like about that because people do that, but they always only do that with PR. I'm going to work towards a max bench or a max, nothing wrong with that, but if that's all you ever do, you're're gonna hit a wall or hurt yourself

So I like that. I like that. We're rather than it being a weight PR It's like a you know, it's a different type of physical performance You know goal which in your case was needs to one-legged squat or whatever Yeah, I like kettlebells for that too. Just there's so many complex moves that you really have to practice continuously to be able to get a proficient in it and also to be able to make it more smooth every time. So really, the goal is completely different. It's really like how pretty can I make this movement and as a byproduct, you feel like you're getting stronger.

Everything's working a lot better. And it's just like, again, it's mentally easier in a sense than always trying to grind your way through and get to those PRs and heavier way to challenges. Do you guys remember some of your, I mean, I know you guys started when you were a little older than I was, but do you guys remember some of your biggest like landmark achievements when you were working out.

For me, the first time I could do a standing overhead press with the big wheels. That was such a big deal for me. It was huge. I remember I was probably 18 or maybe 18 or 19. I remember when I did that and of course my dad crushed me because I waited for him to come home and I showed him, expecting him to be like, wow. And he cleaned it with one arm and I was like,

well, back to the train. I just think it just plates you immediately. Wonder why I was insecure. Yeah, we heard. Yeah, for me, I think it was when I got three plates on a power clean, because I had been working, like I'd never done them before. And then going through like a

couple different seasons of training and still trying to figure it out like how to best, you know, use energy and get that type of snap I needed to be able to get the weight where it needs to be and then drop at the perfect timing and catch it and then drive up and have that strength and everything had to work perfectly and you know so I got like 225, I was around there already because I was just, that was about my strength level and to get one more play on there was like everything. And then after that, I got some more, but it was like that was a definitive lift for me.

Yeah, I think it depends on what part of my life. Like you, Sal, I remember that for bench. It was such a big deal. It was a major insecurity as a young guy. Yeah, nobody wants, no guy wants the bench and not have the big wheel. I had some, we were left to the bench. Oh, yeah, no, I had to start, I had to put 25s on.

And like for the longest time, I mean, I was training for at least a year, two years before I got to where I could put a 45 on each side. So that was a huge accomplishment. The first time I ever put two plates on a squat was like a huge accomplishment. Now that the goals are more like mobility for us, it was a big deal, not that long ago.

Can I get out of bed without hurting you? Yeah, no, I mean, being able to sit down in the whole squat and scroll thing, like that was a big deal for me because I worked really hard to undo so much shit that I think I had put my body in over the previous 10 years of lifting. So yeah, I think I still have those today.

I mean, even when I was just referring to the jumping from my knee and being able to stabilize and pick up that much weight and that deep was like a big deal. So there's definitely little feats like that that have happened in different times in my life. Different things are higher priority in a big deal. I used to love doing that with clients like pull up. That was always a big one, especially for my female clients. Like the first time they did an actual pull up.

That's a big deal. Oh, it was like high fives in the gym. You know what I mean? Everybody's just super excited. And it's like one of those moments that you'll always remember. Speaking of moments, my parents have old home videos. Some of them were recorded. I don't know what it was before VHS, but it was the old camcorder or whatever, there's no sound. The super eight. Maybe. Yeah, so they converted those to VHS and then they have some old VHS videos. So we were over there the other night and we were talking about, you know, one of my parents got married and how young they were.

And my mom's like, let's see if we can find those old videos we have in storage, let's see if we can put some on. And I'm watching these old videos on my parents and it was the most, I hadn't seen these things in so long. So now I'm a 40 year old man, my parents are in their early 60s and they put these videos on, and I'm looking at my parents, and they look like little kids to me.

Because my parents got married when they were 19. So I see my mom with two or three kids, and she's not even 30. Yeah, so she's like in the video, three kids, 10 years younger than me, and I'm looking at her face, and she just looks like a baby. And then my dad looks like some kid. It has no idea what's about to hit over those. Doesn't it doesn't it doesn't that give you so much respect though for them because you know like your maturity level at that age and that the fact that they raise you pretty damn good.

I think I think looking at you know parents that actually did raise kids when they were teenagers in the early 20s. It's a different it's a different time. It was a different culture. My parents were, obviously, was that generation, right? So they got married in the late 70s, but they also were raised in a different kind of culture, right? Sicilian culture.

And they, my dad especially, and my mom, they lived, they grew up fast because they had to. So when my dad was 18, he was a 30 year old man essentially. He'd already been working for 10 years. He'd already been making money and helping his mom and he lived, you know, and you shared it up until the day he got married. My dad slept in a double bed with two brothers and they slept head foot, head foot.

So imagine you're sleeping next with brother's feet. He's literally like sardines. Yeah, and so they're just different. So when I see a video of my dad when he's 19, it's not like he looks like a 19 year old, but he's not a night. They have all this adversity, and so it's interesting because I know how kids are raised now

and how I was raised so much easier. So it's like, when we encounter hardship, I think we perceive it totally different. Like my parents, my mom says that when they first got married, she used to buy, they would buy napkins, and she cut them into fours just to save money. And she said they had a special fund that they would have set aside so they could go out once a week.

My mom and dad would go out once a week to dinner to guess where McDonald's. I'd say fast food. McDonald's. That would be like a big deal that they'd go to McDonald's once a week if they did good and they saved money. And it was like this big thing. And you know, you imagine now you take your wife to McDonald's she's like, are you divorcing me?

Yeah, why are we going to McDonald's? What's going on? Dude, do you ever go back to some of those old pictures, movies, whatnot and find out something you never knew about like either your grandma or like an uncle, you didn't know about like I was going through doing the same kind of thing with my parents looking at some old pictures and whatnot. And my dad's father, so my grandpa, he was an interesting guy.

He was a really funny guy, but he was like an interior designer. He was short and kind of a, a quiet guy. And so I didn't really think much about like him. And when he was a kid and what he was like and all that. And so I found this picture of him on top of this like Indian mortar cycle. And he had a gun holster and he had a gun on it. And like in his hair was all slick back and he used to be in a biker gang.

I was like, what, grab was it? Biker gang, did nobody told me that? That's badass. You know, I had no idea. Like, he was like, first of all, that was back with, you know, like being an interior designer had a different, you know, demographic being drawn to it. Oh, no, and the old video that,

one of the old videos that we saw, we were at my grandma's house, and so it's all me and my cousins cousins and we're little kids, you know, so we're like, I don't know, 10, 9, 8 or whatever. And I don't know what happened in the background. So the camera's being focused on my uncle, but you can see in the background. And I don't know what one of the kids did, but my grandma takes her shoe off and she starts swinging. And I'm like, oh yeah, remember those days. So, yeah. I'm going to show for Grammichew. And then my great-grandfather is in the back and he's in this video, he's got to be 90.

He has to be and he's sitting down, he's got the scowl on his face and he's just chain smoking in the corner. I mean, that guy smoked cigarettes since he was 13. Wow. Yeah, chain smoked all the way through. I don't know how he made it till 90. Probably would have made it to 200 if you didn't. Yeah. Smoke so much.

That's crazy. Dude, I was reading an article on, it's this actual science article. This British scientist, I forgot her name, very quite well respected, came up with a theory that she thinks is pretty legit, that she thinks that there's life on Europa. The point I saw you put notes up there

and like something about like an octopus, like please tell me. So Europa is covered in ice and she says that underneath the ice she says there's very high probability that there's some kind of life possibly intelligent like octopus intelligent life and she thinks that would be under, yeah. And then they were also speculating that Mars,

because it has these deep caves and stuff like that, they said, we're pretty sure we'll find life-retreated underground. Yeah, like bacterial life and stuff underground, you know? I know that's the kind of stuff that trips me out, it like keeps me up at night sometimes. Yeah, dude. Like, because a lot of people have speculated

that cephalopods and octopus, squids, and all that are aliens, in a sense, because especially octopus, because they're really intelligent. Like, we really underestimated them. You've ever seen videos of octopus figuring out like open the door? They unscrew stuff.

You put them in a can can they can unscrew themselves out They can escape like anything. Yeah, yeah, isn't that weird? How long do they live or they like jellyfish? They live for a long time? Do you know? I don't know that yeah, I think check that out Doug I got to find that up. Yeah, octopus live for a long time. I know I know sharks are some of the longest living animals If Charlie jellyfisher way more are they really oh. If jellyfish are way more. Are they really? Oh my God, jellyfish are way, way longer. Oh, you know what, look the subduck.

Yeah. The long, because I'm pretty sure the longest living animal ever recorded. Oh, three to five years, that's it. Wow, you are way off. No, no, that's octopus. Oh, jellyfish is way, as asking how long an octopus. Look at jellyfish though.

Look how long a jellyfish live for. Maybe they don't die of old age. Maybe they just die of... G'day. Well, I feel like that's the most alien type creature on this planet. It's just so different than everything else with its tentacles.

That's not right, Doug. What is it? It's not right. One year. No. Look up all this oldest living jellyfish. Okay, the immortal jellyfish, terapetoropsis?

Terapesis. Terapesis doing me. It's biologically immortal. The small transparent animals hang out in the oceans around the world and can turn back time by reverting to an earlier stage of life, their life cycle. Oh, that's crazy.

What? Yeah, that's weird. Biologically immortal. Wow. Wow, wow, wow. So, so the longest. That's all these biohackers are trying to get. The longest recorded, or the oldest recorded animal ever

was a Greenland shark, and they did what's called Island's radio-carbon testing. And they said that they sound accurate. They sent, well apparently it's accurate, I have no idea. But they found one, the maximum maximum reported age you're ready for this They found a shark that was almost 400 years old 400 year old sharks. How weird is that? Okay, you get like Doug holds us up and it's his life spans 20 to 30 and then one guy lives 40 years like how weird is that? 400 years, I mean yeah, yeah

He means he probably won a lot of fights. He just chill. Well, I feel like the big ones though like with animals in general You feel like the bigger ones don't last as long. Yeah, like they die. But there's whales too, that like live a long time. Yeah, now isn't it true that sharks are one of the animals that don't get cancer? Is that, am I correct about that? Oh, look, blue whale is almost 100 years old.

Wow. That's a long living, you know, antleronteligent too. Yeah, they're not. Aren't sharks, though? Aren't sharks the only animals that supposedly don't get cancer and sign to study why they don't get cancer and what the deal is with that? I didn't know that.

Yeah, yeah. So, every other animal and species is supposed to get cancer? I think most animals get something like that and they study sharks because they're very resilient to cancer and so they're trying to find out why or whatever. I could also be making this up. Yeah, I tend to go with it, but yeah. I tend to reach it. It's cool though when you start going back to nature

and trying to deconstruct certain attributes that they have and try to figure out how we can replicate it. And if we can replicate it. If we can regrow limbs and all these types of things, this is where you get into the comic book lore and all that. People trying to gain those advantages that certain species have. So, it's those sharks do get cancer. It's rare.

Oh, you know what? It's all myth busters. I just pulled this up. It said, misconception, no wonder, I thought this, it's fucking the supplement industry closes me every time. That misconception is promoted in part by those who sell short cartilage claim that the substance will help cure cancer. You assholes.

Oh, you got trolled, dude. What a bunch of jerks. Yeah. Anyway, dude, you know what I'm really excited about? Hmm. The, my baby being born. Oh, yeah. Yeah. Anyway, dude, you know what I'm really excited about? Hmm. My baby being born. Oh yeah. The whole process, dude.

This is gonna be so different for me than the first two. Like so different. We did that whole, my first two kids were in the hospital with the whole thing or whatever. It was so much of a blur, I think, because I was in my 20s and you're in that space, you know. Are you doing it at home this time? I was gonna ask. We're gonna have a midwife everything goes well. It'll be done

I honestly, I think that's the way to go especially right now I because my sister-in-law is actually going through You know still going to the hospital and she's due actually like pretty close to the Jessica But I mean the the protocols and everything now, because of COVID, it's crazy. They're trying to make her wear a mask going through labor. I'm like, dude, that is ridiculous. Yeah, I mean, I understand.

Yeah, but everybody else has a shield on in a face. Why the hell are you gonna put that? That sounds more like a complication that could occur from her not being able to breathe. Yeah, well the more I read about and learn about the whole process, that those few hours right after the baby's born are extremely important for bonding.

You gotta put the baby skin to skin. It helps with them latching when they breastfeed. It produces bonding chemicals and hormones in both the mom and the baby. Mom is less likely to have postpartum depression when they do that. So I'm just very excited because I know I'm gonna be so much more present during this period.

Are you doing like a big blow up bath tub or what are you gonna do? Yeah, they do the whole tub thing. So as you get in some way. Yeah, and they're gonna come beforehand and kind of walk us through the whole process. And I've seen a lot of home births now on YouTube and we've taken quite a few courses

and Jessica's like, she's real deep and learning about fun videos. Yeah, and actually, actually, when you know it's crazy, watch those videos, because here's something that, it just doesn't, you know, just don't process this, right? You, because of the way that our media portrays birth and the whole process, you think to yourself,

it can't happen unless there's a doctor there. Here's the deal. You can know shit about birth. You don't, you could have, no, it's gonna happen. I have a perfect case example. So our neighbors down the street, they just had a kid and they were, shoes feeling contractions, but was like, you know, like, I'm gonna take my time,

get my stuff and like they're trying to be really chill about it. And they were basically like all of a sudden, like, oh my god, this is gonna come. And so they decided to drive to try and get to the hospital and like halfway to the hospital or like, we're not gonna make it. Had to pull over and to the hospital and like halfway to the hospital or like we're not gonna make it. Had to pull over and had the baby right there

in the parking lot. And her husband delivered it. He never needed to know anything about the process of that and it just happened. Well, okay, so fear. And everything's fine. Fear plays such a big role in the challenge from what I'm reading of childbirth

because when you're scared, the muscles that need to relax to allow the baby to pass through, the cervix and how it opens, all those, it makes things much more difficult. So, when I'm watching these home birth videos and what they teach when you take these courses with midwives and midwives are of course,

they're the pinnacle of expertise on natural childbirth. That's all they do. It's like you have to relax and breathe through the process and allow your body to do what it's supposed to do, rather than, okay, now push us hard, you can. And now, you know, bear down and do this and do that. It's like you gotta work with your body

because, and so I'm watching these births at home with these women, and you could tell it's like you got to work with your body because I'm watching these births at home with these women and you could tell it's uncomfortable for sure, but you could see them breathing and then the baby's coming out and then they'll reach down, grab the baby, pull up the baby and it's like, wow, that's a different. That's like you're adding pressure from the outside,

like barking at them. So different. And it's like I find myself getting emotional now, just even when I watch those videos, I'm like, oh my God. So are there other things that you plan to do different, like at the beginning, that you know that you did different with the other kids?

I'm going into it completely with a different understanding. I went into it with my other kids, like you see in the movies. Oh my God, you're in birth. Gotta get to the hospital. What's gonna happen? Okay, let's make sure everything's okay. Now it's like, I've got the eye hole.

Much more calm, much more relaxed about it. We know the process and feel much more informed. We've practiced these partner techniques that we are going to do together, where I'm going to help support Jessica through the process. There's pressures and counter pressures you can put on the body, which for me is amazing because of my understanding of the human body through fitness. It's an easy learning curve for me because I can see like, oh, it makes sense.

If you push here or squeeze here when she's having a contraction to help, with the process and help take away some of that pain. So I don't know, it's all very fascinating. I'm really looking forward to doing this. It's a plus man, yeah. Hey, I'm back on the, I'm doing a whole night routine now, just like I think, with the fitness,

I'm trying to bank my sleep. So I'm trying to like prepare for that. So I've been doing the sleep routine where, you know, turn off the electronics two hours before, I was kind of getting a little lax with that. So two hours before, was kind of getting a little lax with that. So two hours before turn off the electronics, and then I'm doing the, the gold juice from Organifi, and I actually brew chamomile tea,

and I use the chamomile tea with the gold juice, and I use that in the gold juice to add a little extra sedative power to it. Sleep like a rock, dude. I was actually just talking to Organifi and they were telling us that the Gold Juice and Green Juice, the top two products that people buy that are listeners of Mind Pump.

That's for sure. That's probably the biggest repeat. Gold Juice with hot water. Like you said, obviously you make it as a tea. I just put it in hot water and it's just as amazing. Oh, dude, I sleep hard, like just all the way through dreams and the whole deal, and then when I wake up, I don't feel groggy or anything.

Now have you and Jessica discussed it all, what nights will look like, you know, are you gonna be getting up throughout the night? I do have, there's this, like you're gonna figure it out as you go. So again, totally different. I'm going into this completely different than the first time.

So my goal, especially for the first six weeks, is to bond with the baby and give Jessica the opportunity to really bond with the baby. And for her to move as little as possible, because what I'm learning is that you want to lay soupine for definitely the first four. If not next six weeks, it helps the organs get in the place, it helps everything heal. It's actually much better than when they go back to working out, everything works out better.

And so, and I want my kids to really be able to bond with their sibling. So we're looking into a postpartum duola, I don't know if you guys are familiar with this. So this is a duola that comes after the baby's born and their job is come in and help out. And it can be help out with baby, it can be help out with cooking nutritious meals,

with identifying if there's maybe some postpartum depression coming up, helping the, just in general just coming there to be a big helper to help with that whole process. Cause the goal for me is to not worry about anything, but that first six weeks of Jessica healing and everybody really bonding with the baby, bringing the baby into a calm, loving environment.

So totally different than before. Do they also do the lactation consulting and all that? That's already something. Yeah, so this, literally this is a person that comes and is like, helper with everything. And I do forget that Jessica's a first time mom because I've done this before. And she's like, yeah, I'm a little anxious when you go back to work.

I'm gonna be alone with the baby for the first time. Like, oh yeah, I remember that feeling, you know? So this will be, so we're looking into it. I think we might end up doing it. Yeah, that's smart. This quas brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested certified organic superfoods to help give

your health a performance-the-edit edge. Try Organify totally risk-free for 60 days by going to Organify.com. That's O-R-G-A-N-I-F-I dot com and use a coupon code mind pump for 20% off at checkout. First question is from Jeremiah Johnson. I am an extremely picky person. It's hard for me to eat meat every day. I don't like way protein and I can't eat enough eggs a day to hit my protein intake. What options do I have left? God, it's so good to be alive today when we have all these options, right?

I know. I don't like this. I don't like this. I don't like that. You don't look like you. I would go. Well, I'm gonna throw you in the wilderness, son. You don't see what you're gonna eat there.

Well, Jeremiah, your options are other stuff. What are you asking? Is your question that you want to have more protein in your diet, in which case, you're gonna have to pick, and you're gonna have to be able to reframe how your perceptions and your ideas and your feelings around some of these foods. Can you do that?

Yes, it's totally possible. I did that. I hated fish for most of my life. Could not stand fish, couldn't stand the smell, hated it, didn't like it. And then one year I became an adult and I went, we went to Italy and I said to myself, you know, I'm just gonna open, I'm just gonna be open-minded.

I'm gonna really try to appreciate the fish. I know it's healthy for me, so I'm gonna appreciate the health aspects of it. And I'm just gonna have some and really try to erase some of my old preconceived notions about fish. And here's what happened. I didn't turn into a fish lover,

but now I can eat fish. Because I, now, because what happened is they developed a different relationship around it, because I opened my mind a little bit around a food that I thought I hated or that I had this idea that I hated all the time. So you can try that.

Now if that's too hard for you and you don't want to do that, well then eat less protein. And there's in the consequence of that, of course, is probably why you're asking this question. Maybe you're not gonna recover as fast, build as much muscle, so what? If it's too hard for you to eat those foods, then don't eat them. Now, if those foods are foods that cause gastrointestinal issues and food intolerances, and that's why you can't eat them. Yeah, it's a different thing. That's better to not eat them. But the way you

put it, you know, ask the question was I'm picky. Yeah, yeah, and I, again, I think I, I would be hard on this guy because that was me, it'll grown up and like having that mentality for a long period of time and, you know, being really given a lot of pushback in terms of like what people would offer. I'm like, I don't really like that. And like, you know, really limiting my options.

And I had to work at it. I really had to adamantly reframe like, okay, if this is good for me, I gotta start finding what I can like about it, you know, and like how I'm feeling afterwards when I just focus on these types of foods and I introduce them into my diet. And, you know, you just gotta pick up

on different aspects of it to focus on. And I think that that takes a lot of work. I have the same issues with fish, like Sal mentioned, that's something that I'm still even to this day, trying to mentally approach dishes like that, where I'm associating it now, like I used to be really into fishing.

And so there was experiences behind it when I catch a fish. Oh, brilliant. And that's when I did really enjoy it. And it was a very brief period of my life where I was like, oh, and we grilled it. And it was a family thing. And it was like a celebration that I caught the fish. And so I'm trying to like think of these moments where I've had good,

you know, times with those types of foods. So I've had good times with those types of foods. So I don't know, like honestly, it's just something that I feel this just screams to me. It's almost you gotta take it like you're training. You gotta start training on reframing these types of foods. So that way, if it's good for you, then it's something that you can start to like and enjoy. I mean I too I hated all kinds of shit

That I eat now all the time. I hated fish. I hated eggs Festival I hated Brussels sprouts. I mean, and these are staples in and a lot of times it's your experience You have with it the handful of times that you first eat it, you know I still this day I don't like fish that isn't cooked a certain way. And there's certain fishes I like that I don't really care for. And I know like salmon, everybody knows like salmon's one of the best, I'm not a big salmon eater.

Like I like white fish better. So how you prepared a lot of times can make a difference. Now this is also highlights why we talk about why getting your protein intake is so hard for vegans. Because you could still do it, vegans do it. There's vegans out there that are bodybuilders that get enough protein intake and they're not eating any of these foods. So you can do it.

You can eat nuts and seeds and beans and to find your protein. It's just difficult. So if you're going to eliminate these food groups and say that you don't like them and yet you still care so much about hitting your protein and take, well, something's gotta give, either like Sal said, let go of the fact that you're not gonna hit that much protein, and you may not build maximal muscle all the time

because you're not hitting the most. Doesn't mean you can't build some muscle, you can't be fit, you can't be healthy, just because you're not getting one and a half grams of protein or whatever, that's not a big deal. But if you care that much about getting maximal gains and then you're also being super picky about the food, I mean, I don't know to tell you in a situation that.

The part that's kind of weird to me is that I don't like way protein part. Like way protein, the way that they've, the flavors and stuff that they make, it's almost like a milkshake even to ice cream. Yeah, I mean, that's like strawberry cake. I mean, okay, maybe it's the way. Yeah, ice cream. Yeah, I mean, that's, I mean, like strawberry cake. I mean, okay, maybe it's the way. Yeah, weird guy.

Maybe it's, and I feel like he, this is the guy that gets, he's like corn dogs and chicken nuggets. So it's protein. Yeah, I mean, I mean, maybe try organifies protein. There's no way in it.

It's all vegan, and it's the best tasting vegan protein that I've ever had. It's got a great, I mean, I asked the profile, maybe try that. But look, here's the deal. Your preferences for food are partially genetic, studies show that there's some partial genetic preferences, but the bigger part of it,

this is proven, it's psychological. Yes. The bigger part of what foods you prefer and like has to do with what they're associated with, has to do with your past experiences, and your current ideas around those foods. Look, you take the average American and you have them walk through an open fish market with the smell of the fish, and many Americans would be like,

oh, that smells gross. You take people from Asian countries, people who grow up around these open fish markets, and the smell is alluring to them. There's nothing gross about it. Now, it's all be cut. Now, you could take an American Asian person, someone who grew up here and everything,

and they would probably be apprehensive to it as well. And you could take an American that grew up in China or in Japan, and they would probably like the smell of the open air fish market. So knowing that, you can condition yourself and train yourself by having different ideas around food. When I was a really young kid, I hated meat. My mom will tell the story.

Anytime she meets somebody who, you know, and they start talking about me, like, oh, I know you're my mom loves to tell a story about how I hated to eat meat, and how when she would leave the room for a second, you know, and they start talking about me, like, oh, I know you're, my mom loves to tell a story about how I hated to eat meat, and how, when she would leave the room for a second, come back, that the meat wouldn't be on the plate, and she'd check the garbage would be in there, and then we'd have to pick a fight about it, whatever.

This is something I did, is it can't hate it meat. Now, as I got older, I got really into working out, and I learned that meat built muscle. And you found bacon. Well, you know, I learned that meat, built muscle. And so I developed a completely different association around meat. And then I started to like the taste of meat.

And so you can do this with yourself. But if you start out by saying, I'm a picky person, you automatically already identify as a picky person. This is who I am. You don't have to be. You don't? Yeah, that's another thing. This is who I am. You don't have to be. You don't. Yeah, that's another thing. I can also not be.

You really don't have to be. Be open-minded, try different foods. Open-minded needs don't have expectations. And then learn to value foods for lots of their different values. Not just the, maybe the hyper-palitability of it or the taste of it, but rather, how does it make me feel? What is the other values of it? And then if you could get through that

and start to value foods that way, then what you'll find is that you'll likely start to actually appreciate the food, and then you might actually start to crave and enjoy the food, and I've done that to myself and I've trained clients that way many, many times. Next question is from Jamil, A144. Why do you think the dumbbell pullover

has fallen out of favor in the fitness community when people like Arnold and others of his time used it regularly, especially since it sometimes referred to as the squat of the upper body. Hasn't fallen out of favor for us. Yeah, as you say, has it really? It's in our routines and we talk about all time. Maybe like PRing with it, like you'd mention

like back of the day, like bragging rights. Oh, back in the day before about all time. Maybe like PRing with it, like you'd mention, like back in the day, like bragging rights. Oh, back in the day, before Arnold's time, so you're talking about the 30s and 40s body builders, the pullover was an exercise that they would often compete with or compare notes over, who can do the most weight as a pullover. The pullover is a phenomenal exercise. It's extremely unique in its function.

It works a lot of the body. It strengthens the muscles of the ribcage. It works the pecs, it works the lats, the serratus anterior, really has to strengthen and stabilize. Got good shoulder mobility to do. Great. It actually it's a great exercise to develop

or keep good shoulder. It's one of my favorite exercises. Here's why I think it fell out of favor because the trend of training body parts became popular. As soon as that happened where it was like, it's not an isolation exercise. Yeah, like okay, where do you put it? Chest workout, back workout, like which one do you do?

I know Arnold didn't in his chest workout. I know other bodybuilders do in the back workout. I prefer to do it on a back workout when I do it. But it's not a single body part exercise. It's hard to categorize and because body parts split training became popular. That's a good point. That's a pretty good theory.

I would guess that. Yeah, that's probably true. Because it's like many other, like a Turkish get up, which was obviously extremely popular back in the days that nobody talks about our uses. It's like one of those things that's like, where do I put it? Yeah.

So then it just fell out of favor because of that. Oh, clean and press. Clean and press was how people did shoulder presses forever. But a clean and press is like working so many different muscles that I'll just do a standing overhead press because it's just shoulders. Yeah. Today's shoulder, I know it's interesting.

They didn't have racks where they just take it off, you know the racks. You have to actually pick it up from the ground and then press it overhead. So yeah, there was a lot of that. And there's a lot of weird categories for a lot of those old type of lifts. It's like, where do you even put it?

Where do you put a bent press? Where do you put a windmill? Where do you put all these old school kind of, encompasses way too many muscles? That's a really figured one. But when you talk about this too, I mean, this is a lot of pull-up. Yeah, no, I definitely, maybe we haven't talked about it in a while, but we used to talk about pull-. I mean, this is I love pull. Yeah, no, I definitely

maybe we haven't talked about it in a while, but we used to talk about pull over all the time is like a favorite exercise. Oh, yeah, I mean, back in the day, the way it's to do an incline press, you guys know how they used to do it, they would have an incline bench that would pick the data, they cleaned the bar up and then go up. There was no seat. It was literally like a plank and they'd they clean away and then lean back and then do an incline press. Okay, so were they able to use as much weight for their chest? No, but what were the side effects? Like built their back traps, their shoulders, their traps.

Like the pullover, like a lot of these exercises. Unfortunately, people are missing out on the incredible value that they provide because the paradigm became these exercises that work specific body parts, that's really too bad. It could almost, it's funny, I've actually never heard anybody refer to as a squad of the upper body, but I can get behind it, shoulder,

even your triceps, your chest, your back, your abs, like, I mean, it does get full range, you're getting a great stretch, you know. When I was in judo and when I did grappling, especially if I did no-gee grappling, which is where you're just either short off or wear a rash guard, when my pullovers were strong,

oh boy, I could do snap downs, so hard and incredible stability. And if I hit you with the hard snap down, you they reacted by standing up, which I take you down, or you're hitting the mat, and it was because I was able to develop so much power from a pullover, so there's a lot of function. As far as developing the body, it's one of,

for me personally, one of my favorite back exercises. I love doing pullovers either before I do a pullup to give me that lat pump. In fact, I did them this morning, or I'll do them at the end of the workout to stretch the lat's, work the terrors major minor, you know, up at the top. So, and if you follow a maps program,

you're likely to run into a pullover. I think it's pro- Oh, yeah, we've programmed it a few times. It's gotta be in, definitely in the RGB bundle. It's in, I know it's in anabolic, and I know it's in aesthetic. It's in both those for sure. So, if you wanna, and here's a thing,

the way we wrote our programs is based off of our decades of experience on what really works, not the trends. We don't give a crap about the trends. So if you follow, let's say you did get the RGB bundle and you follow the exercises, what you'll find are exercises that might be popular now. And you might find exercises that fell out of favor or something that you've never really seen before,

but they're in there for a reason. It's because they really work. Yeah, they're really good. They show up more than once. Always. Next question is from Mover in Shaker 21. What are good, priming movements for golfers? Justin, didn't you create a free priming guide for this?

I did, that's very specific. And I was back when we were like, okay, let's do some real specific stuff and see, you know, who's going to respond. So I did put together, it was, it was more of an infographics. So, you know, just kind of taking maybe 10 or 12 priming movements that would really help golfers out and, and basically take them through different planes of movement. Yeah, so it's all highlighted in something

that's actually a free downloadable infographic that you can get on or mind pump free.com. I don't even remember what's in, imagine what some anti-rotational stuff is. And if you had a rotation stuff, I actually put a little stick mobility in there as well that you can do with or without your golf club, even so if you wanna, if you don't have a stick,

you can use your golf club for some of these movements. But yeah, definitely anti-rotation rotation. You had some windmill movements in there. You had some hip-pinging movements in there. And really it's about getting access to those movements and being able to have control. So that way when you go to swing and everything, you have control and you have fluidity in your shots.

Yeah, the recent study came out on priming and it shows that first of all, something that I did not realize was that when you prime your bot, by the way, for people listening, you don't know what that is, think of priming like a very specific and far more effective warm up.

So it's like warming up, but you're literally getting your body to perform better when you go into your performance, your workout, or whatever, that's what priming is. It's very specific, and it's far more effective than a warm up, and at the very least it reduces injury like a warm up would. So that's what that's all about.

But there was that one study and they showed that priming, the effects of priming lasted like an hour. So whenever I primacline, it's always right before they would do their workout. But according to the study, you could prime your body and you still have the benefits of it for a whole hour after you've done the priming. Now, what are the benefits? You have more power, you're more explosive, better control, better movement, better stability.

So it's literally, if you wanna add, let's say I'm gonna make up a number, but it's probably around, you know, two to 5% performance to your whatever you're gonna do, then you wanna do a good 10 minute priming session. This reminds me of a story. Did you guys ever see those guys at the mall when they would sell those stupid bracelets or necklaces?

Yeah, they remember the magnet ones, right? Yes, in baseball players for a second, we're wearing them. You guys remember that? Yes. So this is, I remember, this is right around the time I really started figuring out priming. And so I went to the mall and I was there with a friend of mine and there was a guy, you know, talking about these magnets,

put it on and it increases your performance and it's so awesome. And I remember being like, all right, I'm gonna go have some fun with this guy, let's see what happens. And one of the tests that they did was without the bracelet, you stand up on one foot and you put your arm out and then he pushes down on your arm and then he tips you over.

So he does that first. He goes try and resist as hard as you can and then he pushes down and then you kind of tip over. Then right after he puts the bracelet on and then he does it again and lo and behold, you're way more stable and way more balanced. So you're like, it's the bracelet. No, it's because he primed you.

The first set was priming your body. You're gonna be better the second time around. I told him that. I'm like, oh, you know, you just set my body up I push it down. They look on his face. Yeah, like thoracic rotation is something I think a lot of people don't really get

in their everyday lives and everything. So that's definitely one of those areas that we focused in on in priming for a golf swing and shoulder mobility, obviously hip-hinging elements to that. Doing a supine scorpion, things like that, but you're adding intensity in terms of intrinsic tension. This is all part of priming too that I think a lot of people don't really put enough emphasis on is to be able to anchor a certain part of your body for that anti-erotory effect. So if you're rotating and then adding tension, you want to be able to anchor yourself properly and then you're pulling yourself away from that anchor point creating

that tension so your body can respond appropriately. So that's all, all of that is included with that. Yeah, so it's mindpumpfree.com by the the way, and there's a golfer's guide in there, and it's totally free, and it literally shows all the movements and stuff Justin's talking about. Next question is from BJ Ben Johnson. While doing a three-day full-body weekly routine, what do you recommend doing on the off days to stimulate muscle growth? I've heard Sal promote trigger sessions. Could you explain what those are and how they help? You know, I just posted in my store, I don't know if you guys saw this, where I posted the

three most impactful books that I read as an early lifter. And so there was Arnold Schwarzenegger's and Cyclopea Body Building. That was the first that had showed me all the different exercises. Then there was Mike Menster's Heavy Duty. that was really the first book that got me question common knowledge in muscle building because it was so just opposite of what I had thought was true or whatever. And then the third book was the one that really got me to understand the value of frequency, the power of sending a frequent muscle building signal.

This book was called dinosaur training. And in the book, he advocates for daily lifting and daily practice of lifting. This was so opposite from what I had read in Flex Magazine and Body Building Magazine where they said, you know, I annihilate the muscle or beat up your muscle and then let it rest and recover. And basically what he said in the book was, work out every day, just don't work out hard every day. And that frequent signal will get things to move along.

And that's when he really started to look at frequency. Later on, I observed the effects of frequent activity on family members and their body parts that were developed and I've told the story a million times, like my mechanic, uncle with the big forearms and all that stuff. And on those off days do low intensity exercise. Number one, it's gonna speed up recovery.

It doesn't slow down recovery, it doesn't get in the way. It actually speeds it up. And number two, even though it's low intensity, that doesn't mean it's not sending a small muscle building signal. It's not as loud and as big as the full body workout you might have done the day before, but it does do something.

And so what a trigger session essentially is, is a 10 minute light pumping session. You're just doing some exercise to get a little bit of a pump, and then you leave it alone. And you could do this a few times a day on the off days, and it makes a tremendous difference in how your body develops.

Yeah, and to kind of back that up, like one of my favorite books I'm always talking about a super training by Mel Siff, and they go through all these different studies over from Russia. And one of the things was about the Olympic lefters and how they would left and really like stay in a low to moderate intensity as they would go to do these like really complicated Olympic lifts. And they were just sharpening that signal of how I lift and go through this movement and trying to really like master all these little nuances

that were involved in that process. And so to be able to do that effectively, to always do it with intensity, you're going to get under fatigue and then things are going to get away from you. And so it's much more effective to just continuously sharpen and work on this like practice. And so it's like in terms of trigger sessions, it's basically the the practice version of you know, doing those exercises before you then get into your workouts. Well, I don't have a good book to reference,

but I do remember reading the study for frequency and when that light bulb first went off for me, the problem though that I had was I remember realizing like, oh, I need to hit the muscle group more frequently and the challenge that I had was I still was applying the same mentality that I was before. And so I think that's where, I think a lot of people get stuck here.

Even some of our listeners, like they hear of trigger sessions and then we talk about frequency. And I gotta think that there's a large portion of people that probably are applying it the same way that I probably was as a young kid just thinking more is better. It's a workout.

More workouts. Yeah, exactly, it's more workouts. Of course, if two workouts were good, three would be better and then four would be better, and five would be better, right? And the thing that took me a while is to really be okay with scaling back the intensity. And it's hard, especially if you've already been trained to train hard and you want to sweat and you want to burn.

It's probably the number one thing that I have to address in DMs when people are referring to trigger sessions. They're like, you know, how hard should I go and how heavy should I go and how many should I do? And those are the type of questions when it's like, no, don't think of it like that at all. We're literally just trying to pump some blood, practice some movement. You're really trying to facilitate recovery. I like to talk about it like more like that. Then I like to talk about it as increased frequency, because increased frequency to so many people just means more workouts. And think of it more as like what you're trying to do is send blood to that muscle group that's that's sore. I want to say more blood, more oxygen, more nutrients to there. By me doing something really light, it's going to pump

fluid into there and speed up the recovery process. So think of it less of like a stand-alone workout that you're doing throughout the day, and think of that I'm just trying to send blood, send signals, send fluids, send nutrients to that area, speed up recovery, and that's what's going to help. And then, yes, of course, the increased frequency of touching that muscle is going to do it. But that, to me, is the big hurdle for people that are learning about trigger sessions is knowing how to separate the difference between a traditional or a foundational workout from what are these things that you guys talk about,

trigger sessions, they really are. That's why we recommend bands. Like bands are so good for this because they're easy, they're light, you can take them anywhere, and you really are just trying to pump some fluid and some blood and oxygen into that muscle. Totally, and here's another way to look at it, right? So imagine if you're looking at a graph

or you're standing in front of a clothesline, okay, you're looking at a clothesline. Everything below that clothesline means your body is losing muscle, everything above that clothesline means your body is building muscle. And when you work out, you send a signal that goes above that clothes line. When you're not working out, this signal goes below that clothes line. So now think of the signal as a balloon that's filled with air.

So it's not filled with helium, it's filled with air. And so you start out your day and you do a hard, heavy workout. Give that balloon a real hard hit underneath it, and it's gonna go real high above the clothesline. Now the next day comes around. Well, you're not gonna be able to recover from another really hard workout, but that's okay because that balloon is still,

even though it's floating down slowly, it's still above the clothesline. So now you don't need to hit the hell out of it. You just pop it a little bit. You give it a little pop. Then you wait till the next day, and then it comes down, oh, it's getting close to the clothesline, but now I'm gonna do the hard workout,

pop it real hard again. So essentially what you're doing is your every single day, either through intense workouts, or through light trigger session type workouts, you are maintaining a positive muscle building signal. And the way your body ultimately builds muscle is if the positive signal is outweighs the negative signal

because there is no such thing as maintenance in the body. You're always adapting. And when it comes to muscle, it's either building or it's breaking down. It doesn't blow in or pop it. It doesn't just stay. It doesn't just maintain. So you want to keep that signal popped up, you know, above the clothes line. And that means some workouts are hard. Oh, but now I'm limited by my recovery. That's okay. Now I can do a lighter workout and send a lower level signal. I don't need to send such a loud one.

The next day, oh, I'm more recovered. Now I can send a louder signal. If you approach your workout this way, especially if you're looking for maximum gains, like if that's your goal, if you really wanna see what your body can do, do two to three trigger sessions on your off days, it will blow your mind, you have to be consistent,

doing it just once, or one day a week, it's not gonna do it, do it every single day on the off day, try it for a month, watch what happens, write me a DM, I promise you it'll blow your mind. Look, my pump is recorded on video as well as audio, come check us out on YouTube if you want to see our faces. Also you can find us all on Instagram. Doug can be found at mine pump Doug and you can watch his page and look at behind the scenes

kind of stuff. Justin can be found at mine pump Justin, Adam at mine pump Adam and me, I'm at mine pump sound. Justin can be found at Mind Pump Justin, Adam at Mind Pump Adam and me, I'm at Mind Pump South. 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 BOLIC, MAPS Performance and MAPS ASTEDIC, nine months of phased expert exercise programming The RGB Superbundle includes maps and a ballad, 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, but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee and you can get it now

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