Mind Pump: Raw Fitness Truth - 1466: Why Trainers Can’t Always Agree on Exercise Form, How to Perform the Pullover, the Benefits of Squatting Barefoot & More

Episode Date: January 13, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about why there is such a discrepancy between trainers on the proper form & mechanics of exercises, the pullover movement, the benefits of squatting barefoot, and the core disciplines that should be first established in oneself before being able to train others successfully. Justin is getting lean and not even trying. (4:51) What do the guy’s morning routines look like right now? (8:19) The best ways to dramatically increase ‘the pump’. (13:21) Keeping your coffee beans fresh with MIIR’s new coffee canister. (16:42) How getting poor sleep can affect your workouts. (23:17) Elon Musk is now the richest man in the world. (26:17) Bitcoin is on fire! (27:25) How social media affects your perception of reality. (28:42) #Quah question #1 - Why is there such a discrepancy between trainers on the proper form and mechanics of exercises? (41:26) #Quah question #2 – Can you please go over the pullover movement? There are so many angles to hit it from, resistance curves, and muscles involved depending on how you attack it. (47:34) #Quah question #3 – Can you go into the benefits of squatting barefoot? Is it better to go barefoot or just wear shoes like Converse? (50:22) #Quah question #4 – As someone interested in being a personal trainer, what core disciplines should be established in oneself first before they can train others successfully? (54:53) Related Links/Products Mentioned January Promotion: MAPS Fitness Starter Bundle 50% off! Visit MIIR for an exclusive offer for Mind Pump listeners! Visit NED for an exclusive offer for Mind Pump listeners! Elon Musk is now the richest man on the planet, overtaking Jeff Bezos As Bitcoin Smashes Through $40,000, Data Reveals What’s Behind The Huge 2021 Bitcoin Price Boom Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked Mind Pump TV - YouTube How to Perform a PROPER Dumbbell Pullover (Target Chest of Lats) | MIND PUMP Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen MAPS Prime Pro Webinar @mindpumpadam Tippy toe squats video 3 Things You Should Know Before You Become a Personal Trainer – Mind Pump Blog Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Max Schmarzo (ATC/CSCS/MS) (@strong_by_science)  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. You are listening to the number one fitness health and entertainment podcast. This is Mind Pump. This is Mind Pump. Today's episode, we answer fitness and health questions that are asked by people who listen to the show

and viewers, just like you. But the way we open the episode is with an intro portion. Today's intro portion was 40 minutes long. We talked about current events, talked about scientific studies, we mentioned our sponsors. Here's the rundown of today's Mind Pump podcast. We open up by talking about Justin getting leaner. He's already so hot. If he gets any hotter, it's not going to be good. Oh, yeah. He's already so hot. If he gets any hotter, it's not gonna be good.

Oh, just wait, there's more. Then we talk about our morning routines and the pump. What gives us better pumps? And how we can get better pumps, just his favorite subject. Yeah, I know a lot about it. That led us to talking about the new coffee canister from Meer. Believe it or not, there was a connection there. Meer makes some of the best canisters you'll find anywhere

for water, protein shakes, and even coffee. The one they have for coffee actually sucks the air out, keep it fresh for much longer. And because you listen to Mind Pump, you get 25% off any mirror product. Go check out their stuff. It's real nice.

Just go to mirror.com. That's m-i-r.com forward slash Mind Pump. Use the code Mind Pump for 25% off. Then we talk about getting good sleep. and we talk about a product from net. Net is full spectrum hemp oil and they make a blend that's high in cannabinoids. Those are the compounds found in hemp that make you sleep really good. Ladies and gentlemen, this stuff is powerful. Powerful. If you take it before you go to bed, you will sleep like you're dead, but you're not.

You actually wake up quite alive Thankfully, thankfully By the way, Ned is a company we work with so you do get a huge discount if you use our code Go check out their products go to hello Ned dot com. That's H E L L O N E D dot com forward slash mine pump Use the code mine pump and get 15% off then we talk about Elon Musk becoming the richest man in the world We talk about Bitcoin continue to the richest man in the world. We talk about Bitcoin continuing to go up in value, even though I sold mine a few weeks

ago. We're totally blue it. And then we talk about social media and perception. A lot of perception craziness going on right now. Then we got into answering the questions. Here's the first one. This person wants to know why there's such a discrepancy between trainers on proper form. The next question is, personal wants to know all about the pullover, not the sweater, but the exercise. Talk all about the pullover, its effects, and the muscles it works. Don't pull an over on yourself.

The next question, this person wants to know about the benefits of squatting barefoot. So should you squat barefoot, and if you do, what will you gain from it? And then the final question, this person's interested in becoming a personal trainer wants to know what core disciplines they should establish before they train other people. Also, it's January. This is when everybody starts to work out. Lots of New Year's resolutions going on. So here's what we did. We took our starter bundle and slashed it in half, 50% off. Now the starter bundle is normally already discounted, so it's an additional 50% off. This bundle is phenomenal for people getting started

in fitness. It includes maps and a ball like one of our foundational muscle building metabolism boosting programs. Maps prime to teach you how to prime and warm up your workouts to minimize injury and maximize effectiveness. And the intuitive nutrition guide to help you how to prime and warm up your workouts to minimize injury and maximize effectiveness and the intuitive nutrition guide to help you with your diet. But that's not all. We also threw in Maps Starter for free,

which is great because it's a great program that utilizes dumbbells and a physio ball. Great way to get started. If you follow this bundle, you'll get yourself about five to six months of exercise programming all set up and mapped out. Again, it's 50% off. So the programs, if you actually buy them individually, it's over $340.

This bundles 80 bucks. That's it. Now with a bonus. A map starter. And you get lifetime access. And by the way, it comes with a 30-day money back guarantee. Go check this out at mapsgenuary.com. That's the word maps, M-A-P-S January dot com.

Teacher time and it's teacher time. Oh, shit. You know, it's my favorite time. Oh, it is today. Oh, yes, it is. I'm feeling things. Keep your hands above the table. We've got four winners this week. We have two from Apple Podcasts, two from Facebook. The Apple Podcast winners are mjonson.dvm and deflector for Facebook, long boat, long boat lifting and Austin Culver. All of you are winners. And the name I just read to iTunes at mypumpedia.com, includes your shirt size and your shipping address and we'll get that shirt right out

to you. You should bring that up actually. No, I don't want to keep talking about how fat I am. Why not? It's like the fifth episode. Oh, we have? Yeah, dude. We have?

Oh yeah. No, we have. I've had close to years. Yeah. Yeah, just like an asshole. Yeah, just like piss off, bro. He even teased me like that for years. Take one jab, but he's like, that's it.

That's it. We don't need to tell anybody else that I'm fat. That's it. Are we hot, Doug? We're hot. Oh, we are hot. I want to, I think I'm going to start sabotaging Justin, be honest with you.

What? Look at him. And he's looking good. Since we're here, I got it, man. I've been putting four tablespoons of olive oil in your food when you go microwave it Me yeah I did I knew it no he's like god this Sneaky lots of calories you even know this broccoli. He's amazing

For it. Yeah, this reminds me of, uh, I'm a tasty the way mom used to make it. Yeah, yeah, he won't, he won't notice four extra table spoons. No, but, you know, Justin is looking amazing. We were, yeah, dude. It's like a weird shift. I was in the, did I even say this on the, I'm going to say this now, I'm going to call you out, dude. I'm in the bathroom, right?

I'm going pee. Yeah. Justin comes in, I hear him come in. And then I hear him, this is what I hear him do. He's, he's not talking anybody, right? He just says this. You're in the stall right now. I mean, I'm going pee. And he comes in he goes oh you're getting lean and he goes you're not even trying So like I'm like

I mean you're in there He's talking to himself with the beer I'm not that fucking bro in my and you know I knew I like you're flexing dude you know you're flexing in the mirror It's like no, no, hey, you are dude. I was like I'm like oh shit. I'm seeing abs, dude. I got a flex Yeah, yeah, that's just how it goes. It's pretty amazing, bro I'm not turning in a bodybuilder, so you guys can calm down. Hey, you're just gonna look like one whatever Oh, I'll take that yeah

It's like a move. I don't want to be all stiff. No, is that why you're doing all that rotational stuff? Yeah, at the end you're trying to compensate exactly. I feel like he followed the push pull routine We were doing for about a week. Yeah, and then like all of a sudden week two he gets Yeah, sled in the club. I got a Thrill out because it's just yeah, I don't know I guess I'm worried, you know like I don't know It's like one of those things I'm like, I don't know. I walk around, I can't scratch my ass. I feel like you're the guy who just like refuses

to do it the way we do it. You know what I'm saying? I'm not gonna do it. I'm 100% that's part of it. Yeah, that adjusts as like, I'm growing too fast. Yeah. And you just slow it down with some kettle. That was some, with some,

I'm looking too awesome, too quick. This is not cool. Yeah. I'm gonna beat you. Now, Holt Wives or Wives making comments yet. I mean, this is, we've been want to be the other one. Now, wives are wives making comments yet. I mean, we've been pretty consistent for a while now. I would say everybody's getting pretty dialed in. Bodies are changing, no doubt.

What are the wives saying? Well, your guys' wives said, I look really good. Yeah, they've probably made you quite a big. I've got a couple of texts. I know they said. They're talking to Salsa much. Jessica just says, I look, she's like, man, I've never seen you so big. And I'm like, what do you mean by that?

Yeah, Katrina like a whole look. Yeah, yeah. She's giving me the like, could we just keep your legs and ask like this? I know you're gonna try and, because she knows me, right? She's like, I know eventually you're gonna shred down. I know that's, like, I know that's coming next.

I've been here, right? I've seen this, I've seen this show before. She's like, can we just keep her ass and legs the way they are right now? See that time always, I like a little bit of softness, you know? Like she's always trying to lean out too much. Oh, for her. Yeah, yeah, yeah. I like the softness. Yeah, no, my dude, two days ago, I'm downstairs, because what I do is I wake up in the morning, come downstairs, and then I'll try and make, if I have time, make breakfast for Jessica, so she doesn't have to get out of bed because she's feeding the baby, whatever.

Anyway, that morning, she asked me to take the baby for a second, I take him down, and then she comes down because a pair of her pants, her stretchy pants, or whatever, in the dryer. So she comes down in her underwear, and now she's feeling, you know, because she had the baby eight weeks ago, she just started working out, but she comes down like, babe. You can't walk around like that in the house because

It's gonna happen. Yeah, I'm gonna be late for work. She said shut up. I'm like I'm dead serious Throwing meat to a lion. Don't be walking around that way You know what is so what is your morning routine look like both you guys right now? Hmm? Go ahead You gonna. All right. You're gonna copy mine, is that what you're waiting for? No, I'm so boring. It's like, you mean, you say that, Sal, it's more than what I do.

It's more than what I do. I get up, I have coffee, and I drive to work. Like that's what I do. So are you, are you, you don't poop before you come to work? Oh yeah, so I do that sometime. I try to do that because I don't wanna do it here. You know, like,

that's what always does it here. I know. Well, that's number two. It's because right now, it's gonna be literally. What do you mean by this is second one you mean? Yes, because it got damn pre-workout. Yeah. This is why, you know, this is caution.

Well, actually, the audience right here. This is why you can't drink per-garage all the time. I'm drinking a lot right now, more than usual. It stimulates everything. It does. Yeah. It's in, I do that first, right? I get my business done normally.

What a normal day would look like. I get to do that, and then I work all day, and then I don't have another right? I get my business done and normally, what a normal day would look like, I get to do that and then I work all day and then I don't have another one till I get home. But if I do the pre workout in the morning, you're at an extra one. Yeah, you especially dead lifting or squatting, but I believe, you know, yeah, set four.

Well actually I started to incorporate like protein shakes again, I haven't done that for years. Like I haven't, like, and I've like, you know, you guys have talked about it with sponsors and all that, I'm just kind of sitting over here, but like, I was like, I need more calories and especially the morning, and I'll have breakfast, I'll have like second breakfast now,

so that's a new thing for me. Like the hobbits? Yeah, like the hobbits. Second breakfasts. Bro, you know what, I like the most, I love Justin's post workout. Yeah, he has a post workout coffee. Oh, I do. Have you seen that? Are you really? So we have caffeine pre workout. I love Justin's post workout. He has a post workout coffee. Oh, I do.

Have you seen that? Are you really? So we have caffeine pre-workout. I'm still deep, dude. Like, like, he's thought that just like, win away. You guys? He's done with his hard ass workout. I'm trying to relax.

I have another nitro. And I made that mistake. I'm just trying to stay up. I made that mistake the other day, and I didn't sleep because of it, man. I mean, in the morning time now, the pre-workout is enough caffeine that's got to be it for me. Yeah, me too.

And I've made the mistake now. Now, you're going full serving, right? 350 milligrams caffeine. Yeah, yeah. I go to, highest I go is 250. A 350 for me is just, it's too much. Well, I don't like the face tingly part of it, that part. So sometimes I go back and forth between...

That's a stroke, I think. It's going to be careful. It's like crap that's a very nice thing. It's beta-alini. I don't like that. So you get your sensitive to it, huh? Very sensitive to it. Wow.

I like a little bit of that. I know, like people say that, right? But it's not like a little bit of tingling. It like makes my, like I want to peel my skin off my spider-crowling on you. Yes, yeah, it's a weird feeling. Have you ever taken a big dose of niacin? Yes.

That's weird. Sweating at it all. You'll just be sitting taken a big dose of niacin? Yes. That's weird. Yes, sweating at it all. You'll just be sitting there and then all of a sudden you get flushed. This is, so this is, again, I was a kid. I read this article that where niacin increases blood flow. So, so they are the same thing on the other side. I think there's the same reason why I bought it too.

Yeah, so it's like it's good for pumps. So, my niacin's hell of cheap. I got a wall. It is better. I'm like, I'll go to wall greens and get it. So, I got some niacin. I was managing the hell-a-cheap. I gotta walk. It is better. I'm like, I'll go to Walgreens and get it. So I got some nice, and I was managing the 24-on-centreesa. So I go to, what is that over there? It's like, it's not a Walgreens, but it's one of those, right?

So I walk in there by a bottle of nice, and it's like five bucks. I'm like, take five of them, 30 minutes, you know, into my workout, I'm like, holy cow, I feel weird. I looked in the mirror, and that was a drenched dress. No, red. Oh, yeah. Like my whole body was red, dude. I thought I was dying. I'm like, what the hell is going on? That's why you know, that's why I could never remember when you guys remember when, because this was after a speed stack was first for us.

Then the next big like energy drink kick was red line. Yeah. And when red line came out, they had a nice in it. And the reason why I never liked it was I remember I would take it, right? And when red line came out, they had niacin in there. And the reason why I never liked it was, I remember I would take it, right? So I'd be at work, I knew I had a break coming up, so I'd like a half hour or so, I got a break, so I'm gonna take this thing,

so I'm ready to roll. And I would be with a client, and my pits would just be drenched sweating, and I wasn't doing anything different, other than just drinking that red line before, and it took me a long time to figure out, it was the niac in that was in there that I wasn't used to taking that and I had more and the what connected it was I did the same thing you did is I think I read the same the same article Brand-down to GNC or what that bought a bunch of niacin pills started taking them and being doing it

You know, you know niacin was one of the first cholesterol lowering Treatments cholesterol lowering treatments. Apparently if you take high doses of niacin and then use a sauna, it lowers cholesterol. That sounds like death. It does, doesn't it? But that was one of the dangerous. It does, it does sound dangerous.

I don't like the feeling. There was a supplement once, talking about pumps. I think Kevin LeVron actually promoted this back in the, either early 2000s or late 90s. You rubbed it, it was a crime. That's still popular. Okay, not the sweet sweat, not that weird shit

that makes you sweat. No, no, no, there's a bicep one that I see guys do. No, it's still going around. So you rub it on the muscle that you're trying to get a better pump. And now, mind it, by this point I had known some science, so I knew that it was bullshit, but I'm like, I'll try it anyway.

You, you, because I mean, you're rubbing it on, what's gonna go straight to the bicep, right? No, but it doesn't work that way. So, you rub it on, it's got like cayenne in it or something. So it just makes, whatever you rubbed it on the skin, hot, it's all spicy.

Yeah, like red and swollen, a little bit, like that's something kind of pup I want. This is not working. Like inflammation. It's irritation, It's working. Now the only thing I've ever really done that dramatically increases the pump is more water intake.

There's nothing, nothing compares. You know that I didn't, I didn't piece that all the way together until competing. Oh, it took me a long time too. Until I had to like track water and I was never that guy like that we tease right? That carries the gallon around until then.

And it blew my mind on how much that I could like manipulate the pump with just water. So you know what I noticed too. I feel like you guys have put in enough of this style of training to where like you probably respond more with like a like a greater pump from when you do your workouts because like it's still like work for me to get to that to where it's like, no, I feel like I'm super pumped and tight. Really? You look like you look better now.

Like you know, even know what 12 of the 15 reps looks like. I mean, that's probably part of it. He's like, so I don't understand when I'm getting a point as he's like ripping up 400 pounds twice. Just I don't know why I'm not getting pumped. Just like 12, it goes, yeah, 12 sets of one rep, right? Yeah, you just started hitting weights,

you go, it's just like you inflated, like you know, two more sizes. No, here's what it is. What it is is that Adam and I have trained the pump more than you have. That's what I mean, like that's a skill that you can improve. Absolutely, because.

Yeah, now you're, I mean, I can see I was bringing it back when we used to work out together. It was, because... Yeah, no, I mean, I can see you bringing it back when we used to work out together. It was, I remember when we first started training together, it was very clear to me how different you and I were the way, like we bench pressed. Yeah. And, you know, you look at our two sets.

Justin's about movement efficiency, whereas you're about feeling it. Yeah, I was always taught about, like, feeling it more in my chest. Didn't matter the weight that was on there, I could lighten the load more of the chest, more of the chest, slowing the tip, and Justin's like, move the weight.

And you can see that when we lift next to each other. So yeah, I've done both, right? I've trained purely for strength. I love it. I've also trained for the pump. And you do, when you train for the pump over time, you get a better pump. I look 20 pounds heavier when I get a pump.

I look like a completely different person because I'm able to inflate my muscle. And that itself actually has some benefit. It has some benefit, but it's also some drawback. It's very discouraging. I can't walk around with the pump. Yes, as it goes away. As a young kid, I remember being so discouraged by that

like thinking like, and I remember always saying, I just want to look like the guy in the gym that I am You know what I'm saying? I just want to be him like like why could I just be him all day like I just want to be that guy all day long Like it's if I could be there temporary like I can't be there all day long because I was so good at getting pumped But I never trained trained now now back to water since we're working out in the morning Are you making sure to drink so much water before we get here? Are you not there doing that? Yeah, so because we're working out in the morning, are you making sure to drink so much water before we get here? Are you not there doing that yet? So because we're working out early, I'm not doing that to the point where I like to, and

I don't, I mean, I don't, I doubt you guys are paying attention to my body as it gets pumped through our workout. We're paying close attention. Justin's a little obsessed with me, so he might be, but I am. He's trying pictures of you. So about, I mean, you'll see, I mean, he've already heard me bark at Justin for locking the back, because the water's back there.

So I've not noticed, like I refill three of these in our workout. So by the time I'm done with the workout, I'm getting too close to, I don't know what's that, a half gallon or so, maybe a little over one and a half gallon. Is that the mere one? Yeah, it is.

Yeah. How much water's in that one? Does it say the ounces on this? Doug, you know, 42 ounces. Okay. So how many ounces in a... Why do you get to do that to me? Don't do that to me. Doug, look it up real quick.

Anyway, continue. No. I feel that up constantly. Like at least as many times as I can today, that's the only way I'm measuring it. And that one's insulated too, right? Yeah. So you're cold and it stays cold.

That's what I love about it. Just to get sit in my car, my car could be hot. And if I put cold water in there, especially if I drop like a nice cube in there, that shit will be stays cold. That's what I love about it. Just to get sit in my car, my car could be hot. And if I put cold water in there, especially if I drop like a nice cube in there, that shit will be ice cold. So one gallon is 128 ounces. So that's 40, would you say 42 ounces? Yeah, and I said drink through this.

So you're drinking, wow, you're drinking a gallon? Yeah, I've heard it. All right, this is my third one right now, and I'm almost empty. Yeah, I got a sip left. Wow. So what I do is I wake up first thing in the morning, I just have two big glasses of water

before I come over and then I drink throughout the workout. But I think I'm gonna get something like that. It's a strategy that worked well for my clients. When I would give them a container that had a measurement on it and I could tell them, drink three of these or four of these, it really helped them to track.

Otherwise, it's measurable that way. Exactly. Yeah, I know that does help quite a bit. It was interesting too. They have like a new product out that I saw that was like, it basically helps to preserve the freshness of your coffee beans and things. Oh, it's still on that sucks out the air.

Yeah, it sucks out all the air and it's meer. Yeah, because like, I mean, look how crazy it is. Like you'll leave that bottle out in the sun all day long with an ice cube like you said in it. like you said, and it's still super cold. I'm interested to see if they've mastered the keeping that freshest and scent and everything of the coffee, too. Well, that makes a big difference with coffee.

I didn't know that, double it up, what's it called? I didn't even know that, where did you read this? Look at you doing your homework on it. Hey man, why I'm so proud of you right now? Coffee canister. Like, it, oh, it makes sense. Can I not see it? Let me see it.

He's gonna pull it up right now. So glad Justin runs everything, because he knows all. Oh, yeah. How much they sell it for? It is $29.95. No, does it hold a whole, and now let me,

are you supposed to store it? It's like a bag of coffee. Yeah, 12 ounce bag of coffee. Yeah. Okay, so that way you take the beans out and then you seal it and then it sucks the air out. Yeah, so there's like this accordion apparently when you put the lid on and what it does,

it displaces the air, it comes out of the canister and keeps the beans fresher for longer. That's good. Now, I thought when it's in the bean form I thought it stays fresh really long. It's when you grind it that you lose it, right? Well, I think anytime you expose the beans to the air, little by little, they're degrading. Yeah, but there's no reason why you can't put ground in there, too.

Well, that's my next question. I would, yeah. Because that's what, so what I do right now, right, is I have our bags of key on that I do. I grind it up, like enough towards probably going to get me through the week, so it's a couple to couple those things full. And then I just put it in a zip lock bag in the refrigerator. That's what I do right now. Yeah, so that's what we do.

Okay, yeah, we don't use what we do espresso though, but we have the ground espresso. Right, so that same concept and now I'll try. Yeah, yeah, no, that's really interesting. That makes a big difference. I know you guys don't drink espresso. I do now, actually I bought Courtney this like pretty fancy machine for Christmas. I don't know how. Oh, I do now. Actually, I bought Courtney this, like, pretty fancy machine for Christmas.

I don't know how to use those machines. I have two of them. Oh, do you do? I do. Well, I don't know the one I got. I got one on Amazon, like, yeah. I've just been doing shots with it. It's great.

It was like 90 bucks. I got to make an amazing fancy one as a gift from my father-in-law. And then I have another, like, a cheaper one and neither one of them might know how to work. Really? Well, I don't know. Dan looks so confusing to me.

No, the one I have is super easy. You literally put it on, turn the knob and makes the, the one we have up in trucky is easy to use. Have you guys used that one? I have not used that either. Yeah, I don't know. This one's like that but a little more fancy. Mm, that's cool.

It's all good stuff. Doug shaking his head over there, like, it's like, he's not supporting him. He has, like, the rocket fuel. Oh, yeah. Have you seen his espresso machine there like it's like, he's not disappointed. He has like the rocket fuel. Oh, yeah. Have you seen his espresso machine? No. Which is on the blink right now.

Is it really? Yeah, well, how much that one cost? You've been over using it. You have like a Starbucks one. What does it mean a couple grand? What does it mean to be on the blink? It means it's not working. That's new.

You have to say that back in the, that's old days, you know? That's like a back in my day. Back in Windows SEAL days. Back in the, the peak a back in my day. Back in Windows Seal Day? Back in the Pee-ee blinders. Yeah. Back back in the Windows Seal Days, I can't, but I went home last night and I looked that up.

I couldn't believe that I had been to the SPRAM. Oh, yeah. Yeah, I know. You say Windows Seal, and I've heard you say that so many times, but I think, I mean, is he just, because sometimes you say words a little weird? Like you say it back. Is he saying, is he saying Windows Seal just weird?

And then you said it to the day, and I'm like, it's sill. I'm like, to look at your face. What? Yeah, 40 years of my life. No one said that to me. It makes me so mad when people do it.

So the sill is the ledge. Yeah. Okay. So windowsill would be the seal of it. And maybe that's why, I mean, because I know I've probably seen like in like home depot windowsill stuff, and maybe that's why it's,

I've made that connection and never separated the two. I don't know, but I 100% have been saying that wrong. My whole life is this cocking seal. Yeah, but yeah, that's a seal. Yeah, I really truly appreciate what I get called out on it because it's worse if someone doesn't say something. Oh, I have some in your teeth at a party.

Did you shake their head, look at you. Oh, yeah, he's a moron. Yeah, he's a moron. Yeah, you get home and smile. I had spinach in my face the whole time. you. Oh, yeah, he's a moron. Yeah, he's a moron. You get home and smile. I had spinach in my face the whole time. Yeah, I know. Oh, damn it. I can't tell you many times that happened to me.

Here's the other thing that I know that. You don't need to tell us. Bro, you get food in places that I don't know how they got there. I have to, you know what's, you'll have a cheeto stuffed back. You know what's crazy? Okay, so for the audience, Masi has been coming to work for the last two months

consistently every day with me, right? I now have to adjust his diet at home because he gets so much food from underneath Justin. Stupid. I mean, he does follow me around everywhere. I mean, take him to the vet the other day, and he's like, he put on extra pounds. I'm like, how's that possible?

He's literally eating the same amount. And I thought, oh, then I caught him today, like underneath Justin, I'm like, son of a bitch, he's getting nice. That's how I diet you guys. Just a few extra 300 calories from Justin every day. He's just eating faster and it goes everywhere. And then I get less calories.

He does it every, yeah. Justin has two speeds, sleep or turbo. Yeah, that's just hard. That's the thing. I'm gonna do it hard. Here's the other thing that affects the pump a lot for me is sleep. I can do everything right, but if I have bad sleep.

Yeah, if I have bad sleep tonight, really? I don't get a good pump. Doesn't affect you? You know what? I've actually, and I should be paying attention to this because I had, the last two workouts have been on bad sleep. I don't think I've ever even thought to like evaluate that.

Man, it's really. Yes, dude. If I have bad sleep the day after, it affects everything. Of course, strength, performance. But even if I caffeinate myself up and drink and do all stuff and work out, I'm not going to get the same feel. Nothing, nothing compares to carbs and water for me. I can take all the best in-o explodes in the freaking and doing creatine in there and doing

pre-workout stuff. I can take all these supplements that are out there that promote all that too. Carbs and water, and water trumps all of You know why not even close. I was gonna ask you because you've been having bad sleep Why don't you just use the the Ned sleep? So I do I don't like to do anything You know me like I don't ever like to do anything really consistent And I just came off of being pretty consistent with using that. There's a while there where I try not to get like just use it too much Yeah, I'm with that with every, every every every company we per well, I shouldn't say every.

There's certain things like Jew that I use way more consistent stuff, but any any product that I'm using as as a bandaid to something that I know is not addressing the cost. I'm very aware of that. And I and I hope that we always communicate that on this show that that's how we all are. Like I don't care if it sells less of the product or not, I don't ever want to be dependent on anything. And even if I love a product which by the way, the Ned Sleep is amazing. And it's so amazing that I can easily go,

like, oh, I won't take this every night. It's like an intervention tool for me. Or like if I'm on the road or yeah, it's like, I'm with you on that. Like I can be a little bit like addictive, because it's like, man, I got such good sleep. Yes. And so yeah, you do have to kind of check yourself

a little bit. Yeah, no, I think that's how, and personally, I love always having it on me. I keep, so I have one next to my bed. I also keep one in my bathroom bag for when we're traveling. And when I feel like one, I haven't had it in a few days or week or two. And then in addition to that, I know I need to get to sleep. Then I like to use it. And what always happens to me is like, it like Justin just said, I was like, I get this amazing sleep. And I'm like, oh my

God, I'm so happy that I get to get to tomorrow, right? And then the next day, duplicate. Yeah. Then the next thing I know, I'm taking it every single night. And then I'm aware of that. When I become aware of that when I become aware of that I always try and kind of I think any sleep aid is probably best used that way I think you the key is to try to get naturally good sleep Yeah, and avoid things that prevent that from happening right like too much caffeine late at night too much blue light You know during the day or but close to bedtime, you know stress stress, that kind of cool, make sure the room is cool out of stuff. And then if you're just getting bad sleeping,

you'd help, it's sometimes it's a good idea, but I agree with you. I think depending on it's probably not anything that you would take, that would make you sleep 100%. You guys see Elon Musk is now the richest man. He is. Like, that's crazy. This just goes to show you how crazy things are.

So he's richer than Jeff Bezos. Amazon is way more profitable. Yeah, way more. That's what I'm wondering. Where did that all of a sudden just spike up? Just because of the stock evaluation she got. Yeah, yeah, yeah. So stock evaluation is included in net worth.

Of course. Really? Yeah, that's how much she's worth. That's how much stocky owns. Well, currently, but then that shifts. Correct, correct. Yeah, so how much I have in the bank? Right.

So that's my point. So we could have a, like we've been on this, you know, bull run for a while, right? We could all of a sudden, you know, crash and it'd be a bear market for the next six months. And now he's like, went from number one to number five. Is SpaceX profitable? I don't think so. Yeah, because I'm like, how does that work? Is factory?

Well, is Tesla even... Tough, Tesla's profitable? It is. But it's not like Amazon. Oh, it's Amazon's. Not only that, Tesla's not even like Honda or Ford or Toyota. Yeah, GM, I think, I know GM. It's way more profitable, right?

Yeah, so it's weird. It's because it's high value because so many people want that stock. I mean, the market's a strength. You see Bitcoin? Oh my god. What is this? It's almost high value because so many people want that stock. I mean the market's a strength. You see Bitcoin What is this makes it almost 40 grams? So I have to say that I'm so I don't know if I don't know I know so I don't know if I share this on that so I think I'll occur I talked about Bitcoin a long time ago, right? And so I looked at it like Gambling I like to gamble on sports with that. So I decide hey

Why not take a little bit of to gamble on sports like that. So I decided, hey, why not take a little bit of a gamble on Bitcoin? So for a couple of months, I'm not going to sports bed. I'm going to put all that money in the Bitcoin. It's not a lot of money. It's a little bit of money. And I'm just going to buy it, hold it and just not think about it. And because I not thought about it for so long, and it was down for the last like two years, I can't fucking get back into my finance and my coin base account. Oh, my God. Did you just forget your password or what? Well, so that's...

If you don't have your password, it's gone. No, Katrina's got the password, but now they need like this photograph, identification thing to transfer the account to a US account. Oh wow. Yeah, we've been going through it. So the last like two, three weeks since it's been skyrocketing, I've been trying to get into it to sell it. But every day that I can't, I'm like, shit, it's gonna,

it's almost a blessing, dude. I'm so mad, I just, I sold mine and I need to, but I'm like, eh, I doubled my money, I might as well take my, you know, my profits. Uh-huh. It's like, so it's now it's double that. It's like, it was like three weeks ago. Yeah.

It's insane. Speaking of crazy, obviously there's a lot of crazy stuff going on. It's funny, I was on a group that I had with my family and everybody's freaking out or whatever. Oh, me too, my brother and I. And I, you know, I think I thought it was important

to paint some context. So what I said to my family was, it said, you know, in the 60s and 70s in this country, things were really crazy. You had a draft, right? So people were forced to go fight in a war that nobody liked. You had protest that made the recent ones looks like nothing going on all the time. Domestic terrorism, that was the peak in the 60s and 70s, the peak of domestic terrorism. Plains were being

hijacked left and right. President got assassinated. His brother who was in also an office got assassinated. You had serial killers that were all over the newspaper. Rampant. Rampant. You had inflation, double digit, digit inflation in the 70s, an oil embargo where you had to wait in line for an hour or longer to get gas. And only if your license plate ended in an odd number,

even number. In other words, you could only get gas on Mondays, Wednesdays, and Fridays. If you had this number and Tuesdays three had to wait an hour and a half. And you had to wait forever. A threat of nuclear war. The big threat, like, the big threat.

This stuff, and that gas prices, by the way, back then I want to say they were $3 or $4. They were back then that would be like us having $12. Bro, do you know what double jiffy at own New York? You know the double digit inflation? I mean, that was just that alone was crazy. Is it was terrible, right? The difference between then and now is now,

you are reminded of it on every minute of every hour. You can't get away from it. Right, back then, it was like the news at six o'clock at night or the newspaper. I don't even think that. I don't even think that. It's also more sensationalized, too. It's exaggerated.

You have to, if you're in news company, trying to capture people's attention, how are you gonna keep getting people's attention on the same story? You know, you gotta keep it more and more sensational. So right now, the big thing that we need to be careful for is our own fear and anxiety and how we spiral things out of control because imagine, okay,

let me put it this way, here's a different way to put it. Imagine if right now a president got assassinated. His brother got assassinated. We had civil rights leaders getting assassinated. Then we had protests that were like they were, you know, months ago, but way, way more, way, way, way, now all of a sudden double digit inflation. Then all of a sudden there's an oil embargo.

Then all of a sudden we had domestic terrorist bombs going on whether underground was dropped. Imagine if that happened today, how people would react. Oh, yeah, I don't want to. Yeah, so that's the point. I think we gotta understand the context. I think right now everybody is just, we're creating more.

Or fear in this area is just creating a lot more problems. Totally, totally. Now, do you guys have any predictions on what, because right now we're in the thick of it, and not everybody is savvy or privy to this, right? Like some people are definitely suckered into it and bought into it and you know, staking their claim in a side

and we're hating each other stuff. Do you think that because of this and that if it keeps going this direction as it's looking like it is as we start 2021 off to look just as crazy as last year, do you think it'll start to discredit social media? Do you think that people are gonna, because we've talked about this already,

when we talked about irresistible and then all the things that are addictive about social media and that people need to start self-regulating, do you think this is actually going to propel that faster, that more and more people after we kind of get through all this, are gonna start to piece that together what you just said. I don't know how, I don't know where people are doing.

I don't know that they can get rid of it because they've mastered human behavior. And so it's like, we want it still. There's just too many people that want that constant drama and nonsense. Here's the truth, and this is weird, right? So if I were to say to you, do you like to be scared and anxious?

You would probably answer no, but you're drawn to it. That's not true. That's not true. Yeah. We seek it out. It's a drug. We want to be scared. Well, I want it to be anxious.

On a chemical level, it's the same thing as being excited for something. Yeah, and it's also evolutionarily, when we lived in tribes, you wanted to know the scary news because that's impacting you here right now. There's a, oh, there's a lion. I need to know about this.

But when you're on social media and you're hearing about everything all the time, all the time, all the time, whoo, it just creates this crazy hysteria. Yeah, but I think what we're not seeing is all the unintended consequences of allowing that and what it's doing to you. And we, some people see it, like we're talking about

the rising anxiety and depression and things like that. And suicides like, you know, will that just keep ramping up before people do start to kind of wake up and realize, oh shit, maybe I'm self-sabotaging myself by even engaging in any of these conversations or viewing any of this stuff, and then start to step away.

I hope, but here's why I think, no, we've been on an obesity epidemic that's been climbing for a few decades now. People know they see it as it's slowing down. No. People are still doing the same stuff. Yeah. So because it's a drug, right?

So I don't know. I don't know. But I think what it's doing right now is it's it's causing more extremism on either side, ping-ponging back and forth. And it's not going to stop until people take a chill, like chill out, relax a little bit. Stop doing the identity politics. What happens when you do this is you start to hunker down and identify real strongly with one side,

nothing they do is wrong, everything the other side does is right. And you gotta be careful with that, that's what causes a lot of it. Now do you guys trip out on how much it affects you even though you're this self-aware about it? Totally. Isn't it wild? I mean, I even, I have to literally not look at it. Yeah, otherwise it affects me. I mean, I even, even, I have to literally not look at it. Yeah.

Otherwise it affects me. I was doing so well the last few weeks. Eda, I was going into this year. I'm like, oh my God, I've been away. Everything is so much better. My mood, everything, I'm just like, less stressed. I was carrying a lot of nonsense from events that I can't control with me.

And like, why? It's not benefiting me. I feel like now, anywhere I go, like somebody is looking at me and trying to fit me in a category to fit in one of these sides. I can't help but think that is this fun at the other night. So this just happened two nights ago.

I'm walking the dogs late at night. It's like 10 o'clock a night. And again, it's really late. I'm going through my complex and I'm walking the dogs late at night, it's like 10 o'clock at night. And, you know, and again, it's really late. I'm going through my complex and I walk in the boys and I, in these like four people and they're all like, you know, they look like they're with each other but they're distancing themselves six feet apart and everything and they're all masked up and everything.

And I don't have a mask on. It's, you know, 10 o'clock yourself. Yeah, by myself it's 10 o'clock and I'm walking my dogs. Like, of course I don't, right? But then I's, you know, 10 in the car. You're by yourself. Yeah, by myself, it's 10 o'clock and I'm walking my dog. It's like, of course I don't, right? But then I feel, but the initial thing is like, these, they're looking at me. You feel judgment.

Yeah, I feel, it's so weird. And I know it's all me. It's my own shit, right? So, but listen, this is where, this gets weird, right? So I'm walking and we pass each other. And I feel like they're all like, staring at me like weird and shit. And then I hear the like this, right,

like right behind me, like this, and I like over my shoulder real quick, and I snap back and I don't see anything, keep going, looking over my shoulder, and what the fuck is, and I think it's them, or what they're doing. And about the third time I hear it, I turn around. And by the way, none of this had registered yet until this moment right here.

I don't think that I have polka dot shoes on, plaid sweats, crazy beanie. I smell like weed because I just smoke, and I just realized that the dog poop bags, I just put a new one in for Mazze's thing and the thing popped off and this whole thing was rolling behind me. I had about fucking 50 yards of fucking poop bag

dragging behind one of the stairs. Yeah, I did all stairs. I'm like, don't want to do stairs, I'd be like that. But I had this butt of like rolling the fucking dog poop back up and like, what a moron I have to do. Like, of course, I look like a clown. I smell like weed and I'm dragging of 50 yards of freaking poop bags behind me.

That's why they're staring at me. I don't give a shit that I don't have a mask on. But you know, I just had that moment of like, wow, this has affected me that I'm in my own head that much. That I think it has something to do with that. When really, it's like, they probably had every right to look at me like I'm so weirdo. Yeah, the judge me, that's a real thing, man.

Like it's everywhere. Like that's, I thought, that's what's so frustrating. It just feels that. It just always feels like it's all over you. And it's really not. it's all in your head. Well, I mean, to take it to something that we understand very well, how many times people are afraid

or they're shy to go to a gym because they feel like people are gonna watch them. And I don't know what I'm doing, and I'm in a shape, and we know because we lived in gyms, nobody cares. Nobody cares if you come in and work out. In fact, the people who are the most consistent will help you if you ask them,

and you know, are the most helpful. Nobody's watching you, nobody cares. It's probably like that in the real world. Most people give a shit. Yeah, no deal. You know what I'm saying? The majority. No, it annoys me about those poop bags.

I'll go on walks in my neighborhood. People do this. They bag up the dog poop and then leave the bag of dog poop on the ground. I don't understand it. Now is that because, is you're probably coming back to get it? No, I have actually literally,

because I've done that crazy. Yeah, I've done that before, right? So when I walk past, you'll bag it, leave it and then wait to go back. Well, so I have, I have on my deck. I don't know if you guys ever noticed when you walk on my, at my house, you're probably wondering why, because I trip out people all the time. So when you walk on my deck, there is a, you guys guys ever noticed when you walk home at my house, you're probably wondering why, because I trip out people all the time.

So when you walk home my deck, there is a, you guys ever seen those diaper, you've got to have one now. Dipper, Jeannie. Yeah, right, the one that seals the smell or whatever. So I have one of those on my deck, and then I also have baby wipes. So when people come to my house,

they're always like, why the fuck does this guy have a diaper thing? It's for the dogs. So they either putts wiped, I throw it right there in the trash. I take the, if I- Oh, you wipe your dogs, but? Every single time. Oh yeah. If you wash them, you have to do that too, by, I take the if I- Oh, you wipe your dogs butt? Every single time.

Oh yeah. If you wash them, you have to do that too, by the way. That makes sense. Yeah, if you babysit them, it's necessary for you to do that. Okay, just see. If I wash your dogs. Yes, that's what I'm saying. And people think that's weird, but it's like, I think it's more weird to not wipe a bulldog's ass

and then let them sit on your couch. I think that's disgusting. Yeah, that makes sense. Yeah. So does he just stand there and let you do it? Yeah. Yeah, I know. No, they like it.

I'm saying so they're okay. Anyway, it's like you're, that makes sense. So does he just stand there and let you do it? Yeah, yeah, no, they like it. I'm saying so they're okay. Anyway, it's like you're in the middle of it. Anyways, what I was saying that was because I, so sometimes what I do, because I have all that, I have that trash, I have that at my, all my deck, and I, so I'll drop the poop bag right by the steps up to my place, and then when I make my round and I come back, I'll do that, but that's weird they do that.

Now, what, is it because possibly, like you know, in your complex, you probably have the same thing I have where they have like the trash cans that are dedicated for throwing away poop bags? No, they don't have that. No, so I go through, maybe that's what you're, that's what I'm going through, different neighborhoods. I'm not even in the air, my complex,

I go on these long walks and there's these, and I'll see the poop bag with the poop in it for three days, I'll go through the same. That's annoying. Well, I've seen people in my neighborhood do this when the trash guys don't make their rounds. So we have like, I don't know, every, I don't know, a few hundred yards,

there's one of those things. Or you could throw it in there. Yeah, that's literally for your dogs. They keep poop bags on there in case you don't have any or what like that. And you just toss them in there. And whenever I pass one, if I'm carrying one, that's where I throw it away

But every once in a while whether it's a holiday or the guys are just being lazy or whatever or just we have this like plethora of dog Shitting that week. I don't know it fills up that trash can and you can't put it anymore in there Then I see stuff like that. Then I see people leaving it so maybe I think so here's the story that I created in my head Right because I I see this and I'm like why yeah Why bag it then if you're gonna leave you're better off leaving just poop because I got plastic So around here's what I think happens. I think the dog poops and then someone sees them and they're like, ha ha ha Yeah, I'm gonna I'm gonna bag it up and then the person leaves and he's leave it. That's what I think's happening Or or it could be this because this happens to me is like because there's some people that don't do their pick up their dog

Shit is I see it and I go, like, oh, here, I'll put it in the bag for you, but I'm picking your shit up. And then it just stays there. Yeah, yeah. Since it defeats the whole thing. No, it doesn't, because if you step on a plastic bag,

you're gonna get shit all over your shit. Yeah, but poop is biodegradable. You know what I mean? Yeah, we're talking about saving the earth right now, you're right. Yeah, yeah, yeah. Just put it in plastic, man. Go ahead, step on it.

Well, technically, I mean, okay, this argument is, this was, this is, it took me a long time, by the way, to get used to this. I grew up in the country. Yeah, dog shit this shit. Yeah, it's fertilizer, you know what I'm saying? You know, you buy it fertilizer for a whole? I know, I know.

I grew up, I grew up this way, like that. So it was a transition for me when I became a city boy that like people looked at me and got really pissed when I didn't pick up my dog shit. I'm like, he's shit on the grass. The grass's gonna be greener next week. Fuck off. You know, like people don't like that.

You can't do that, you know? So I had to shift that out of the way of thinking, but I agree with you. Like, no, instead we leave plastic bags now all over the place. That can't be good for the environment. No, we can't. No. This quaz brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition,

Organify fills the gap with laboratory tested certified organic superfoods to help give your health a performance-the-edit edge. Try Organified totally risk-free for 60 days by going to organify.com. That's O-R-G-A-N-I-F-I dot com and use a coupon code MindPump for 20% off at checkout. First question is from Melissa Fulx PT. Why is there such a discrepancy between trainers on the proper form and mechanics of exercises? Is there a lot of discrepancy on form? Well, okay.

So it is debates on certain exercises, I would say. Yeah, well, okay, so I'll use myself as an example. If you watch me train, let's say you work out at a gym that I'm training clients, and you see me train five different people, you might see five different variations of form of the same exercise. Well, especially like the squat, mainly because people move differently

and they modify them and change them. So that might be one of the reasons why, the other thing I can think of is, like any profession, some trainers are really good, and some trainers just, they just not make a sweat, and so they don't really pay attention to form for them. It's all about getting the clients sore, getting them to sweat, and burn calories, and to them the exercises are just the means to that end.

So, most of my career, I train trainers, right? So this was very common for me, is exactly what you just said, Sal, is. Some of them are just terrible at getting clients to do the exercise correctly, and what they'll do is they'll teach it, they'll show it. Like, here is how you do shoulder press. And they give up after.

And then after that, it's just they let them do it. And it doesn't matter that, and part of that is laziness. Part of that is just being naive, not knowing how to communicate and cue the client, right? Like, so there's definitely an experienced piece that comes here, like, even myself, like if someone did like a really bad overhead press, it took me years of understanding why they had a bat, like the lack of shoulder mobility, the inability to control their core stability and tuck their tailbone. I didn't know that stuff as a trainer the first few years of my life, so I wouldn't know

how to cue it really well, because you first have to understand what bad form looks like. Then two, you got to know what good form looks like, and then three, you have to be able to cue it for someone to get there. It takes three, you have to be able to cue it for someone to get there. It takes a pretty good trainer to be able to do that. Yeah, I wish she provided some examples of like exercises that they saw, like the discrepancies, because there's also other camps

that like teach different techniques. Is for example, like a kettlebell swing. Sure. You know, there's like a couple different camps. There's different styles of it. And there's also. You know, there's like a couple different camps. There's different styles of it and there's also, you know, where's where people like, we'll swing and go all the way up over their head, like the CrossFit style. So you know, you'll see that like a whole host of different people like doing the same exercise in a completely different way.

Well, okay, I forget who said this or like, I'm gonna probably butcher it, but I mean, any movement that's done with control and good technique can be an exercise. Who's valid? Yeah. If it's performed safely, the person can do it properly. Yeah, if you can perform it safely and controlled, I mean, any movement can be considered and exercised. Well, and to that point too, I think that with the certifications we've been limited with

our ranges of motion, so you'll see a lot of like trainers still coaching to like only 90 degrees or you know only going in front and never behind your back and you know all those things. So now that case on that I think we can speak better too because that I was guilty. Yeah, because different certifications sometimes different. Oh yeah. I mean, if you looked at, if most of the front half of the certifications that I had learned, it was,

I'm a matter of fact, I believe it was, I wanna say it was Nesta, was the first certification that I remember hearing this. And I remember first was my trainers, they went and took it first, and I had to take it because I couldn't believe this. But up into that point, I actually thought it was like a huge workout sin

to break 90 degrees on a squat. Like if, and they were the first certification that I ever took or any of my trainers took that I was aware of, that was promoting astagrass. And the whole idea that as a, it's very natural for you to be in that position that we should be squatting down to that position. And I remember when my trainers came back to me

after they took the certification before I did, and they were telling me this, and we were like debating, I'm like, no, that is dangerous and unsafe and blah, blah, blah, blah, blah. And like I remember fighting saying, and I was in the camp of 90 degrees. Same thing goes for the behind the neck pressing, right? That was just, I mean, I used to actually look

for people in the gym that were training that way, and then I would school them on why they shouldn't and why it's dangerous, and then I would coach them on why they shouldn't and why it's dangerous, and then I would coach them on, you know, pressing in front of them. So I definitely can see where that, there's definitely discrepancies and movements like that, that I just was unaware of why certifications were teaching us

that, you know, and seeing that with a shoulder pressing down to 90 degrees only, and not going all the way down to your chest or whatever, all the way to the back behind the neck. Movements like this, and I didn't know that certifications did this because they are in the business of not getting sued. And if they teach all these trainers to tell all their clients go ask the grass knowing well that 90% of the population don't have the mobility and the range of motion to do this.

Yeah, because then they have to teach the trainer how to get them to that point. Which is a whole nother level of education. Yeah, and on the other end of that, any exercise done with poor control, poor stability is dangerous. That's right. So, and it could be a curl. It could be as simple as a curl, but if you don't have the control, the stability, the strength, and the ability to perform it with good form, then it becomes dangerous So this is true for all exercises So if you can do a movement and I you know I learned this from gymnasts that work for me as trainers is they would do things that I would never I would always think we're super dangerous, but they had great control and mobility, good stability, healthy shoulders and joints

And it's what I mean their bodies are capable of doing this and they can do it with good control and stability. Therefore, it's no longer, it's not a dangerous movement for them. And by the way, I mean, this is also the motivation behind starting Mind Pump TV on YouTube. I mean, you've got over 500 exercises on there now. So if you're looking for good information

related to mechanics of exercise, either ourselves are on their teaching or we've sought out other professionals in the space that we think are providing really good valuable information regarding that. There's tons there. So go there. Next question is from Cool Hand Moran. Can you please go over the pole over movement? There are so many angles to hit it from resistance curves and muscles involved depending on how you attack it. The pullover has to be one of the more underrated upper body exercises. Even today, that's out there.

Now, we include pullovers most maps programs because we know this. I think it's a phenomenal exercise. And there's very few movements that work that motion, that overhead to the front kind of motion. By the way, that's a natural human movement. Humans do a few things very well naturally. One of them is to throw with accuracy. We do that better than any other animal. So that overhead to the front kind of motion

is something that we should be able to perform. And a pullover is a loaded form of that. In fact, back in the day, pullovers were considered a staple strength. I just wouldn't people like tout how much they can actually do. Yeah, 300 pound, you know, barbell pullovers or whatever. It was a big thing.

The muscles involved with the pullover are the lats and the chest. So you're actually going to work both the lats. So it's one of the few exercises that works both the lats and the chest. In my opinion, it's more of a lat exercise than the chest exercise. And tri-sips are stabilizing. It's good for shoulder mobility develops a nice ribcage. You get good serratus development. Those are the finger-like muscles under the armpits when you get

real lean. That kills the gills, right? So that's all good stuff. You can perform it with a dumbbell or a barbell across a bench on a bench, you get it with cables. My favorite versions of pullovers perform it with a dumbbell or a barbell across a bench on a bench, you do it with cables. My favorite versions of pullovers are typically with a dumbbell because a barbell requires more skill to perform. You have to be able to lock your arm into position to perform the pullover with a barbell more so than with a dumbbell. And you can do it

on a bench. If you do it on a bench, you're not going to get as much of a rib cage stretch. If you do it across a bench where your upper back is on the bench, your feet are down and fronting and you drop your hips as you go back, you're going to get this big stretch in the rib cage. I love the machine for this, too. Oh, everyone's so happy. My favorite machine. When you can find it in a gym, it's like, it's for sure thrown in my routine.

The most one, right? Yes. One of my favorites. I love pullovers. No, I think it's one of the more underrated movements that's out there, for sure thrown in my routine. The not the one, right? Yes. Yeah, yeah, yeah. But my favorite. I love pull overs. No, I think it's one of the more underrated movements that's out there, for sure. Yeah, definitely.

Yeah, it's hard to attack, you know, the lats with something like that, you know, like, and to get it from that angle. And I think it's such a functional strength movement to incorporate it. Yeah, and if you want to isolate the lats, really the only way to isolate it with the cables, my favorite way to do it.

So like a rope, straight arm pull down, which is like a pullover, and you get that lat squeeze. If you have trouble connecting to your lat, which a lot of people do, try starting it work out with that, and then go to your pull downs and your rows, and you should be able to feel like you're connecting more to the lat.

You should be able to feel a pump there. Next question is from Caleb Wheat. Can you go into the benefits of squatting barefoot? Is it better to go barefoot or just wear shoes like converse? You know, this reminds me of, I don't know how many years ago it was, it might have been 10 years ago, that guy wrote that book on running, on barefoot running.

He went, I don't remember the name of the author, but he went and studied, you know, modern hunter-gatherers and tribes of people where they ran a lot, and he studied the mechanics of their running. And all of them ran barefoot. And what he noticed was, that might be it. Yeah, thank you. What he noticed was, when people ran barefoot, or those people ran barefoot, they hit the

ground with the four foot first and then down on the heel. So like the foot and the ankle acted like a shock absorber. And so he wrote this book and said, running barefoot superior to running with shoes on because when you run with shoes, you hit with your heel first and the shoe is trying to cover the impact.

That nearly is good and this and that. That's all we have back problems, knee problems from running. Well, here's what ended up happening. Shit, 10 of people took their shoes off. Get injured. Everybody got injured. And that's because nobody had the strength

and mobility, the stability to do it, right? So the reason why I'm saying this is, squatting barefoot is the best if you can squat barefoot. Most people can't. Most people, you take their shoes off and you have them go squat barefoot. They're gonna get ankles, they're gonna cave, their knees are gonna do weird things,

they're gonna feel pain and their SI joint. So don't just jump into the build of the strength support and stability To be able to pull it off and that's gonna take some time and definitely a lot of frequency and repetitions And so yeah, you don't want to just like also take your shoes off because you read something like that that it's it's superior You know you have to work your way there, just like anything else, any kind of a new exercise that you're about to perform. Now, do you guys remember seeing like what are the most limiting factors from keeping somebody from doing that? Like, what's to stop somebody that says, okay, I've never trained barefoot, I'm going to start why shouldn't I or why should I or can I? Like, what are the prerequisites for somebody to do?

You have to have a really good ankle mobility and good foot strength. I mean, those are the two big things, right? The reason why people typically don't do is they're afraid of dropping a weight on their foot though, to be honest. At least the main concern. Yeah, that's usually why. Jim's don't allow it, so nobody does it, but you know, you work at a home or in your garage, you can totally do it. Here's how I would start. I could hurt any less if you had a shoe on dropping away. I know. Here's where I would start. I would start by doing upper body exercises barefoot, just connecting to the floor with your feet

as you do your standing shoulder press or your curls. So you're going in the direction where I was looting to and asking, I couldn't barefoot squat for a while, but what I started doing was barefoot walks. Like if you don't, have you ever taken a walk for a half mile barefoot? Like not many people do. Not many people go walking for a half a mile or a mile,

barefoot, start with that. Before you go load 100, 200 pounds on your back and ask your weak ass feet to be able to grip the floor, stay stable and have good mobility and strength through that movement. Why don't you just start by doing these walks? And so I began first just with taking my shoes off all the time, walking out on the concrete, walking out on the grass and the dirt,

just getting my feet conditioned. Then I started playing around and just body weight, doing things like tippy toe squats, working on my, you know, my combat stretch, which is my ankle mobility. And then as that started to progress and get better and better, then I started going, okay, and then by the way, I'm now I'm loading the squat, I'm putting like 135 pounds, which is very light for me.

And I'm working on range of motion and depth, and then paying attention to, I'm more than I'm worried about the weight of my back, that's why I'm choosing a weight like 135, that's very easy for me to move. I'm really thinking about my feet. I'm squatting down and I've already got the squat down well enough and I'm moving light enough weight

that that's pretty easy, that I can put a lot of my energy and focus on how my feet are gripping the floor. Well, whether or not you wanna make this like a regular practice, I think it's important that people consider it because you know, having that kind of feedback and knowing where your pressure points are with your feet and where you're accessing your stability,

I think is super valuable. Because then, too, it's things that you can start walking and noticing that, oh, I'm gonna start raising my heel up. I'm not even walking on my forefoot. I'm totally flat footed or I'm pronating or all these things, this feedback that it just gets masked when you're wearing shoes all the time. Yeah, good point.

Next question is from Marie and Motion. As someone who is interested in being a personal trainer, what core disciplines should be established in oneself first before they can really train others successfully? Core disciplines that they should have themselves. Well, I think the obvious one is probably a good idea to have been pretty consistent with fitness and good nutrition with yourself. Now this may not be absolutely necessary, but I think it's very hard to train people to teach them

and to relate to them if you yourself are not kind of doing it yourself. Now, I don't mean you need to look ripped. That's not what I'm trying to say. But if you're trying to communicate to someone about consistency and exercise, and here's the things you need to do with the nutrition, there's a lot of stuff that you can learn in books,

but there's sometimes you have to kind of experience it yourself before you can communicate it books, but there's sometimes you have to kind of experience it yourself before you can communicate it really effectively to somebody. So I would say, I mean, that sounds obvious, but I would say that's probably the most of course. Interesting. It reminds me of a post I just saw from Max Schmarzo. He put out there that like Elon Musk basically had built a rocket without it being, yeah,

a rocket engineer or have never done it before, basically. But I feel that, if you're competent and you're really passionate about fitness and you want to learn, honestly, I don't see how you can do it without practicing on yourself first and being able to get through all of that to then translate and relay that to somebody else. That would be a really hard thing to overcome, you know, just to be able to have that kind of dialogue with somebody. Well, it's like the exercise piece, right?

Like to cue somebody. Like, it's, you don't learn the cues until you've kind of done it yourself and seen enough bodies like that. I feel the same thing goes for like nutrition and or being able to build muscle on your body or burn body fat. Like to your point, so you don't need to be 5% body fat, you don't need to be the most ripped guy

or girl in the gym, but you should have been able to take the science that you've learned from either your certifications or schooling and have applied it to yourself to have shown change, whether that is adding five to 10 pounds of muscle to your frame or reducing 10 to 15 pounds of body fat, both of those require discipline, consistency, and knowledge with the science to apply to your own body. And you, I think, first need to be able to do that

to be able to communicate effectively to somebody else. True, because one of the big factors in being a good trainer is being able to relate to the client and to connect to them. And it's hard to relate to the client and to connect to them. And it's hard to relate to someone unless you've kind of experienced some of what they're about to go through or some of the challenges that they may have with trying to change the nutrition

and exercise. By the way, again, I'll give you an example of what I mean by you don't have to be ripped. I had this one trainer that worked for me once who had lost 50 pounds, was it a client? Actually, he was a client, not I had this one trainer that worked for me once who had lost 50 pounds, was it a client? Actually, he was a client, not a mind of a trainer that worked for me. Lost 50 pounds kept working out for about a year

and then decided to become a trainer. Now, he was by no means the most fit looking person in the gym or trainer. He looked like a regular guy that worked out, nothing spectacular, but because he could relate to the people because it just gone through the journey himself, he'd lost 50 pounds, he would did such a good job communicating to people, he did such a good job

with his clients and his clients absolutely loved him. Because he went through it personally. Absolutely. But that's the thing, I think you can understand, and you could read books and you can go through the education and everything, but until you actually Apply it yourself like you're not going to be able to have that kind of connection like you could if you you don't apply it yourself Totally the other one is the little bit of self-awareness

I think on the other end of the scale if you're a trainer, you're probably somewhat of a fitness fanatic So there's a little bit of self-awareness that might be necessary to realize that you are a fitness fanatic and the people's a little bit of self awareness that might be necessary to realize that you are a fitness fanatic and the people you're working at are not. Right, true. You know, so you're talking to someone about coming to the gym four days a week and they're telling you that's too much time for them

and you're thinking like, oh, you just gotta make the time. I may, and I work out five, seven days a week and like a little bit of self awareness, like okay, this person is not fanatical about fitness like I am. So it's gonna be different for them. The other thing is that comes in mind for me too is in it, I feel like it seems obvious, It's like, okay, this person is not fanatical about fitness like I am. So it's going to be different for them. The other thing is that comes in mind for me too is, I feel like it seems obvious, but I remember having to communicate this to my staff all the time, is that when you come

across something that you don't know or you don't understand or you've never seen before or you're challenged by, like immediately go home and research that. And it's crazy because today compared to what it was like for me 20 years ago was totally different. Like to go seek out the knowledge and information that I may need to help this client that I just got that is hitting me with a question, I'm like, oh my God, I've never heard that before

or I've never dealt with that issue. Let me go home and figure it out. Like I think that's just part of it too, is just if you're constantly seeking out new information and knowledge. I think that's just part of it too. If you're constantly seeking out new information and knowledge, I think that's a great discipline. You should be, if you love and you're passionate about this, then a lot of what you should be reading should be related to the type of people

that you're probably gonna be helping. Totally. Look, my pump is recorded on video as well as audio. Come find us on YouTube, my pump podcast. You can also find us on social media, Instagram. That's the place we're at most. You can like Justin us on social media, Instagram, that's the place we're at most. You can like Justin at Mind Pump Justin, me at Mind Pump Sal, Adam at Mind

Pump Adam and Doug the producer at Mind Pump Doug. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having

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