Mind Pump: Raw Fitness Truth - 1494: What to Do If You Neglect Training Important Body Parts, How to Build Strength When You Only Have Dumbbells, Pre & Post Birth Workout Strategies & More (Listener Live Coaching)

Starting point is 00:00:00 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. Salta Stefano, Adam Schaefer, and Justin Andrews. You are listening to the world's number one fitness health and entertainment podcast. This is Mind Pump. Now, today's episode, we answered live questions. So people actually called in, asked us questions about their fitness, and we got to coach them live on the podcast. By the way, if you want to be able to ask a question live, email live at mindpumpmedia.com.

Starting point is 00:00:34 Email them now, the first ones that get in tend to get preferable treatment. So email and ask us your question, and maybe you'll appear on the show. Alright, so in today's episode, we did the questions of the back half, the front half, was the intro portion, which lasted 40 minutes. Here's the rundown of today's podcast. We opened up by talking about Adam's dream. He's been having some weird dreams lately. Yeah.

Starting point is 00:00:57 We tried to interpret it. Yeah, nocturnal emissions, I think, the turn they use. Then we talked about how hip thrusts are stupid. You guys bragging about how much you hip thrust? That's not that cool. Yeah, what are we doing? Yeah, then we talked about how hip thrusts are stupid. You guys bragging about how much you hip thrust? That's not that cool. Yeah, what are we doing? Yeah, then we talked about the show or documentary Framing Brittany, Adam Lovedit,

Starting point is 00:01:11 Justin didn't like it so much. I talked about the myth around Nintendo. So all of you guys who had a Nintendo back in the early 90s and who blew in your cartridge in order to make it work, doesn't really work. Forget you scientists. Then we talked about one of our sponsors, Element. Element makes electrolyte drinks that are high in sodium

Starting point is 00:01:31 like they're supposed to be. Now what I've noticed from drinking element is better pumps and energy in my workout, the stuff tastes great, and it actually works phenomenally. You can learn more about it with our podcast with Rob Wolf. But if you want to just go check it out and see what the Mind Pump hookup is, go to drinklmnt.com forward slash Mind Pump and you can actually get a free element sample pack.

Starting point is 00:01:56 All you got to do is pay for shipping. Then we talked about muscles, firing in pairs and how to mix that up to change up your workout programming. Then we talked about a new drug that is a weight loss drug breakthrough. This one's actually kind of crazy. Whoa. And then we talked about another one of our sponsors, Paleo Valley, and one of the products called NeuroEffect.

Starting point is 00:02:14 This stuff's pretty good. It's a neutropic based supplement. I like to take it with caffeine before my workouts. Mind pump has a 15% off discount. Go check them out. Go to PaleoV valley.com forward slash mind pump use the code mind pump 15. That's mind pump one five for 15% off. After that, we got into the live questions. We talked to Spencer from Oklahoma, Jacqueline from Washington, Emma

Starting point is 00:02:38 Louise from the UK, and then Mike from the UK as well. it was a really, really great time. And one more thing, we are still running our phase two bundle promotion. So we took two of our most popular workout programs, Maps Performance, which is an athletic minded workout program, and Maps Esthetic, which is Bodybuilder-Minded, we put them together for a wonderful blend of the two. Each program on its own is about three months long, so you get six months or so of exercise

Starting point is 00:03:07 programming. Both programs retail together at over $250, but right now you can get them both for $79.99 with a 30-day money back guarantee. Go check it out. Go to mapsfebuary.com. That's maps M-A-P-S-F-E-B-R-U-A-R-Y.com. What's your guys' thoughts on dreams? Like, are dreams, like, do you think that they mean something?

Starting point is 00:03:35 They have, like, this deeper meaning, or anything, just a random shit that is, like, flown through your brain in the last week? Do you have another dream where you did some weird stuff? I had a really weird dream last night. Oh, my gosh. Yeah Depends on what you're doing exactly. Yeah, we could play like Freud here Well, well, you know Katrina's family. I mean we have like a dream book at the house and like she believes like all these These dreams yeah have meaning as well. I don't hold nothing back. I don't buy into that shit either

Starting point is 00:03:59 I'm just like so I I feel like I should set the table for Justin and I will break it down for you Oh, yeah, we know what's going on here. Yeah, well, so I feel like I should set the table for. Justin and I will break it down for you. Oh yeah. Yeah, we know what's going on here. Well, so I had this dream that I was sending, and this, I mean, I think I should tell like what has happened in my life the last three days. Those are gerbals, right? That led to this, right? So that really happened.

Starting point is 00:04:18 Katrina's mom's over last night, and Katrina's mom, I have a thing I've shared before, like they're open, like her and her mom, I walk in the kitchen, they're having a discussion about our sex life, which used to be, used to be, used to be, no, not at all, not at all. Is it her cornflakes? Yeah, no, no. So anyways, we were talking about,

Starting point is 00:04:36 that was the conversation last night was like sex stuff and flirty and being playful and just how much more of it we have when she's pregnant and like her mom's, we we're all everyone's laughing about it Right, so that was that okay the day before that I'm packing up stuff in my garage I come across this old ass photo that I have I have a picture of me in like this cowboy hat and I'm in a towel And like I'm flexing right I'm like 20 years old or something. Oh my god. So listen We go can you please share that?

Starting point is 00:05:04 Absolutely not Oh my god. So let's do we go. Can you please share that? So I have this absolutely not. Oh, I'll not share that one. So I have this dream that I am, I'm, uh, uh, sending these, these pictures to Katrina, right? I send her this like naked cowboy hat, like photo and Max is at this age right now. So this also happened. Okay. So we're, I was just talking to Katrina's mom when she was over, she was watching Max, and she's like, oh my God, he can like control the iPad already, and do something like, yeah, it's so fascinating how smart these kids are already

Starting point is 00:05:32 with these tools that we didn't have when we were kids. And so that was also a conversation. So the dream was that I was sending this back and forth, Max got in my phone, and he posted that photo on Instagram. And then it was like a new feature on Instagram and I didn't know how to get it off. So I'm scrambling to try and get it off Instagram and I'm watching the views pile in like crazy

Starting point is 00:05:58 and I'm freaking out. Exactly, I'm gonna pair something. So I wake up, like looking for my, it was like one of those dreams that were so vivid and real that like that could be a possibility, that could have possibly happened to me, that I'm like scrambling for my phone to get to it to make sure I don't have a photo,

Starting point is 00:06:13 like posted on a funny Instagram like that. That's like the new like waking or like dreaming that you're in class and all of a sudden you don't have clothes on and then they ask you a question. And you have to stand up and be like, ah, those are supposed to mean something. Yeah, so the theory is with stuff like that. But now this is social media.

Starting point is 00:06:29 Yeah, so the theory is with stuff like that is that you have a feeling, right? So whether it be anxiety or fear or insecurity, for example, a common dream that people have is where they're falling. Where their teeth are falling out. The looking in the mirror and their teeth is falling out, their hair is falling out, something like that,

Starting point is 00:06:44 right? Like it's just, oh my God, what's happening? They say that that's connected to feelings of insecurity. So what the theory is, is that the brain tries to make sense of the feelings by creating a narrative. So you feel scared, so you can have a dream, then because your brain's trying to create a narrative around that.

Starting point is 00:06:59 So that's that. And that's the theory, right? So I don't know if I subscribe to them. My dreams are always like what I just said. There's a series of things that just happened to me in the last three days, all of which got all put into like one dream. Max is a ability,

Starting point is 00:07:14 because they're instantly after the dream after I've realized it's a dream and I get over and I'm not sweating anymore. I go, okay. Well, I actually were sweating over that. Which is unlike you. That's actually unlike you. Because if I know you as well as I do,

Starting point is 00:07:26 if you accidentally did that within 10, you have to own it. Yeah, five minutes, whatever. Yeah, I probably just roll with that. Everybody saw a picture of me in my, you know, here it is. I ran myself. I mean, it was a very graphic.

Starting point is 00:07:36 It was like a, like a, where you held on, where you hold on, I was like, hanging out. Hold on, where you hold on, I was making it. Were you holding the towel in the hand? Yeah, no, there's no towel. There's no towel, there's a cowboy hat.

Starting point is 00:07:44 Oh, you're naked, man. Yeah, yeah, it was a picture I was sitting in. So, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no,. Well, when she's pregnant, for some reason, I just, my sex drive goes to the roof. And so it's me always trying to get at her. So I'm sending her stuff to try and get her all wound up. You're one of those guys. Right. So that was the conversation I had with her mom. So it was me sending like nudes to Katrina to get her all hot and bothered.

Starting point is 00:08:19 And it went up on Instagram. Yeah, it goes up on Instagram because my son gets a hold of my phone and then is able to do that. That's interesting. So your son being involved makes me think that the embarrassment factor would be even higher for you, right? I went up on Instagram. Yeah, it goes up on Instagram because my son gets a hold of my phone and then is able to do that. That's interesting. So your son being involved makes me think that the embarrassment factor would be even higher for you, right? Like, oh, my son saw this.

Starting point is 00:08:30 So now he's, or was that not even something to do? No, I think in the dream I was just, I was more frantic that, that, that, okay, and again, the, the, the, you know, how, I mean, a, a new feature on Instagram was a good new thing. You know, when Reels came out. So, so it was a feature, a function that I couldn't, I didn't know how to work on Instagram, which that's very real for all of us. I just put it together.

Starting point is 00:08:50 Okay, let's hear. I just put it together. Your fear of technology advancing faster than you cause you're old. And so you're like, oh, I don't know, I don't know how to operate this, you know, VCR or whatever. What's happening?

Starting point is 00:09:01 Yeah, yeah. I'm not a user of a sudden, now you're just exposed. I'm a media guy. I don't know how to use social media. Ah! Does that make sense? Yeah, yeah. I'm not a user. Now you're just exposed. I'm a media guy. I don't know how to use social media. Ah! Does that make sense? Yeah, no that does. That makes sense. Really?

Starting point is 00:09:11 Yeah, no. That's hilarious. Yeah, it was less about my son in there. It was obviously, it was that was the way it got up on social media. It was more about I couldn't get it off. I didn't know how to delete it fast enough. Like it happened. He was playing with my own.

Starting point is 00:09:24 The world's advancing too fast. Too fast for me. I don't know how to do it. enough like it happened. He was playing with my world advancing too fast Yeah, yeah, I don't know I can only imagine a lot of these influencers like having dreams like that that just like did There only fans and then and then figured out that like oh my god my kids are gonna see this one day. Yes You know have you guys thought of that by the way? I have speed of only fans. I hate to interrupt you But I just saw that someone posted it that was so funny that everybody thought they were gonna be. Oh, the meme, that was a meme at post. Yeah, they get rich over the only fans and then realize it would, it's like being a local rapper.

Starting point is 00:09:50 Yeah. I read about that. I actually read an article that there were girls when the clock down happened. They were like, okay, I'm gonna make some money posting nudes and people are gonna pay to see me naked. And I have 5,000 followers, so the 500 of them sign up for I'm gonna make all this money and so all these girls did this. Yeah, no It's just a three creepy guys that have been created. They've been stuck in you and they made like you know 200 bucks And now their naked pictures are out. Oh you could have cut out the middle man and just you know

Starting point is 00:10:19 Like asked for money through your DMs. Yeah, right? Oh, yeah Just been mommy. Yeah, just been mommy. Oh my god. Yeah dreams right? Yeah, that one. Just Vennmomi. Yeah, just Vennmomi. Oh my God. Yeah, dreams over it. I hate it when you have a dream and then you wake up. You ever have it like a bad dream and you wake up and it takes you like 15 seconds to figure out that it was a dream. Never happening.

Starting point is 00:10:37 Yeah, well that was just last night. Yeah, that's what you woke up. Yeah, no, I went looking for my like right away. I woke up and my initial reaction was searching for my phone on my dresser to grab it and double check it. Are you taking anything different? Because that's happened to me sometimes when I have a different like supplement or something

Starting point is 00:10:51 and I'm like messing around. We're like, it really deep sleep and it's like a vivid dream. So this happens to me when I, so I smoke most nights before I go to bed and so I normally don't dream. But every once in a while, like last night I didn't smoke. So I didn't smoke last night. I don't smoke last night.

Starting point is 00:11:04 And then I dream and I dream these very vivid dreams. And I think because I don't dream. But every once in a while, like last night I didn't smoke. So I didn't smoke last night. And then I dream, and I dream these very vivid dreams. And I think because I don't do it very often, they're like even more vivid. Have you ever had a lucid dream? What do you mean? So lucid dreaming is when you can control it. You know your dream. Oh yeah, absolutely.

Starting point is 00:11:19 And then you can control. No, I learned that. I think I learned how to do that when I was at, when you were a kid and used to get nightmares. Same here, this what happened to me. Yeah, finally, and I don't remember if a parent or somebody told me like, son, you know you can control that or make sure it doesn't happen.

Starting point is 00:11:32 And then I just remember the next time I was in a scary situation, I was like, oh, I have a gun now. You know, or, oh, I'm fine. Someone's here, the lights go on or like whatever. Like, you know, I figured out how to control those. So, yeah, no, definitely. I figured out as a kid how to wake myself up. So I'd be in a scary dream

Starting point is 00:11:47 and then I wake myself up out of the dream. Until this day, I could still do that as long as I know I'm dreaming. If I don't know I'm dreaming, then I mean, I am totally at the mercy of it. Yeah, I had a funny one, which was like, is super ridiculous because I've been startled sometimes.

Starting point is 00:12:02 My little weener dog, like like will bark it's like so loud I know it's like And like I like like startled me you know like he's he's louder even then my whimer ainer and So I had this dream where I was like petty game and everything and then he looks up at me and he's like Ruh, I turn to this like demon dog and like I literally like jumped like in my bed out of sleep and I woke up And I was like this is so stupid. Dan of like scared my winners. Yeah, Jessica. Hey somebody needs to please, who's a listener right now. He's to take that 30 second. My little winner. He says little

Starting point is 00:12:35 winner stroking himself and then he says what did you just say that last bit? I mean, yeah, you could just cut that up right there. Yes, please. Jessica's had dreams where I was like flirting with a girl or whatever and she'll realize as a dream, but she's still mad at me. Like the feelings are still there, I could tell. Like you're still mad at me because of that dream, aren't you?

Starting point is 00:12:54 Yeah, right. I really have to. You get that, Sothe. You were messing around on me. Well, okay, I'm gonna make a statement that I'm gonna stand behind, okay? Hip thrust or stupid? Bottom line. Not the exercise itself, I'm gonna stand behind, okay? Hip thrust or stupid? Bottom line.

Starting point is 00:13:06 Not the exercise itself, I think they're valuable, okay? But I think it's really stupid when people post their hip thrust PRs. And here's why. I literally never happen. Who do you guys fall? Oh, dude, people do it all the time. Oh my God.

Starting point is 00:13:19 It reminds you of a leg press. I think it's because you can add a lot of weight to it, looks impressive. So you wanna show everybody how much you can hip thrust. I never hip thrust. And today I was doing five plates on it, like whatever, if I wanted to, I could've gone probably higher. It's one of those exercises.

Starting point is 00:13:32 I don't understand why people brag about it. You know, they wanna post their lift. It's not a squat deadlift or bench or overhead press. I don't know if it's really that impressive. Yeah, be great if like, because you used to see that with leg press a lot. The guys would like just like sit on top of it. And then yeah, that's hilarious if they did that on your lap. Yeah. Yeah.

Starting point is 00:13:51 I can't wait. Yeah. Hey, and just for a power. Come on over. Look at how a little strong I am. Justin, you sit on my hips, Adam. You sit on Justin's hips. I'll do six reps. Oh, yeah. Real fast drinks. How we know when you're done? You'll know. You'll know. I was listening to actually, Brett Contreras just had someone interviewed him and he was talking about,

Starting point is 00:14:11 he did an experiment where he, no squatting, no dead lifting, and all he did was hip thrust and like other auxiliary work and was able to grow his glutes and actually even increases strength in his squat. Okay, now yeah, all just interesting. All jokes are very interesting. Very interesting.

Starting point is 00:14:29 Very interesting. The carryover, just I'll speak to deadlift, right? The carryover of squats and hip thrust to deadlifts is dramatic, that's true. My deadlift will go up if my squat or my hip thrust goes up. That's not true with other exercises necessarily. So there is a huge carryover. I haven't yet seen if the hip thrust influences my squat.

Starting point is 00:14:49 I'm assuming it does, but to deadlift for sure. If I add just a little bit to my squat, and like I said, I just started messing around with hip thrust, I can feel it in my deadlift. I can, in fact, yesterday I pulled a weight, I hadn't pulled a long time, it felt very easy. And it's because I feel like it's because of the squat and the hip thrust.

Starting point is 00:15:05 Well, mechanically, the hip thrust and the deadlift are actually more similar than you would think. Yes. I mean, it's very what you're loading and then the power of driving the hips forward, that's one of the biggest or the easiest like critiques that I can help somebody when I watch someone deadlift, is they're lifting the weight up

Starting point is 00:15:20 versus thrusting the hips forward and using it like a lever. I mean, how often do you see that? When you teach a deadlift at the beginning, it's natural to think you're picking the bar. Right, right, right. And so you kind of like squat the bar up and down. Push your feet through the floor.

Starting point is 00:15:32 Yeah, exactly, versus getting yourself with all that tension and then thrusting the hips forward, you'll get so much more weight up, which that's your directly training that when you're in the hip thrust. I mean, that's what you're working on. Yeah, I can't wait till, and I know we got that platform coming, and I don't know when

Starting point is 00:15:46 it's going to get here, but I can't wait till we get it. This one, you can put bands on the sides. And then do bat band dead lifts, banded dead lifts where you have a heavy weight and you add a band. Oh, it's, it chains are great too, but chains just feel rougher on the body. Bands, I feel like I could do them all the time. Well, chains suck for deadlifting because when you come down with the plates, you hit the chains. I did that yesterday. Yeah, that's annoying.

Starting point is 00:16:08 That's why I never do that. I've done it a handful times. No, I think it's because the chains are too heavy for it. Oh, so it's just a little too much. I usually think chains, that's why. Yeah, that is shit. These little doggleys chains. No, I used to, I used to,

Starting point is 00:16:21 I used to, I used to, I used to, I used to, I used to, I used to, I used to, I used to, I used to, I used to, I used to, I used to, I used to, I used to, I used to, I used to, I used to, He's a necklace like three hours. He just come in with them on. Yeah. What are you doing today? Yeah, but I'm out of it. Dude, I'll tell you guys something though. There's an hour of my life, I'll never get back.

Starting point is 00:16:33 I try to do a little bit of research because Adam's really good about finding trends and things people are watching and doing and all this nonsense and so I'm like, all right, I'll do this, I'll do the work for us here, right? So I watched that like, was it called, not free Britney, but it's called something like that. Is it the documentary on Britney Spears?

Starting point is 00:16:53 Yes, that's the one Adam loved. I watched it. It was terrible, dude. It was not terrible. Adam loved Britney. He was raving about that. What? Seriously, like what value did you get from that?

Starting point is 00:17:02 David Frieder, sorry for her. Didn't you hear what happened? Didn't you hear what happened in the fear? They even say, sorry for her. Didn't you hear what happened? Didn't you hear what happened in the news? Yeah, well they freed her from, okay, so. It worked. Wait, hold on a second. Can you guys tell me the backstory? Okay, from what?

Starting point is 00:17:14 Was she in jail? No, no, her dad has it. What's it called, Doug? What's it called when your parents have control of all your finances? And they normally do it for somebody who's got what? The server to your ship. The server to your ship.

Starting point is 00:17:22 Okay, so her dad has all control of her stuff. Right. And has had that forever. And the idea, you're supposed to do that when someone isn't like, when they're not 18. No, you're not mentally fit. Yeah, when they're not mentally fit to make their own financial decisions or they're under 18 years old.

Starting point is 00:17:38 Obviously, she's neither, and not in either one of those situations, but still he's been able to keep. I don't know, they're mentally fit parts a little questionable though. Well, come on, how much do you really follow Brittany and you know that? The girls been producing music and stuff like that. Yeah, at this point, I mean, I think she had a mental breakdown. My point is though, because of the documentary,

Starting point is 00:17:54 it went so viral that she got enough support and they, they, so did this, this happened after, because I don't, I don't remember that part in the documentary. No, it's, I'm saying it, yeah. The documentary happened, this just happened, that was the cause of the fact. This just happened like a week ago. Okay.

Starting point is 00:18:07 So that's interesting. The documentary itself was not interesting. Oh yeah, it was okay documentary. It was a long time. It was just like whatever. You're going through like, and I get it because you know, Princess Diana, all that stuff,

Starting point is 00:18:18 like where you're getting followed by paparazzi. Like she was just getting bombarded like constantly. And it's like, of course course that's gonna make anybody, you know, a little bit mental. Oh my God, that would suck. Well, no, as a kid too. So I was a big fan of her as a kid, right? And the reason why I like the documentaries

Starting point is 00:18:34 because a lot of people don't realize how much she got trashed, dude, like they just, that poor girl, dude, when she got, and that's a poor Brittany, she's rich, like dude, not worth it. She was a goody good that poor girl, dude, when she got and that's a poor Britney. She's rich like dude. Not what she was a goody goody little girl Virgin girl coming off Disney gets all this fame and everybody just wanted a rip girl. They were all shit on her. Oh, yeah That would never you would never see that today today. I mean the social justice police would just just tear up anybody that treated her the way They did but it made headlines and so and they her popularity was so big that what's the, what's the famous magazine that inquirer and also, oh, man, they were just making month, they made more money off

Starting point is 00:19:15 of Britney Spears and that like, that's what it was. There was a massive industry there where they're like, oh my god, like we could sell just by following around and pestering her and destroying her name. Did you have you guys heard that there's a strategy that people are doing now when they're getting followed by paparazzi to prevent videos from getting posted where they're getting videotaped, they'll play a popular song, real loud, loud enough for the cameras to pick it up. They can't post it now on YouTube or whatever because of copyright.

Starting point is 00:19:41 That's smart. Have you guys heard this? No, I have no. Yeah, so like you're getting film right now. And you're like, ah, fuck, I don't want to see. You just play real loud a very popular song. And they can't post it now because the song is on in the background. Bro, that's brilliant.

Starting point is 00:19:54 Is that true? Yeah, or the whole, definitely. We'll have to post it on mute because they can't post the sound because of that. Yeah, I guess that's the only thing though. Like if you're getting film from a distance from like paparazzi, is it really what you're saying that they're really capturing and putting on there?

Starting point is 00:20:08 Is it more like what you're doing that they're getting? Normally those things, like so they don't really destroy, like they take a photo, they don't even need video, they take a photo of you, and then they draw their own conclusion with a rock. It's not even still an industry, is my question. Well, it is. Oh, right.

Starting point is 00:20:23 Like, can you be, are they falling around now that has any relevance? You know, because that used to be a big thing was like following the A-list stars and like getting them when they're fat. Well, and you know what though, you might have a point there Justin, because now a lot of the celebrities

Starting point is 00:20:36 are posting insignificant. I'm not just that. They're posting, I'm talking about like celebrities today, right? You, they're all new media. Yeah. YouTube, Instagram, whatever. They're posting stuff so often that how valuable yeah how valuable is a paparazzi going to be filming you doing something that you just posted on Instagram. Yeah well no they catch the stuff that you don't post. That's what

Starting point is 00:20:54 makes it go viral is that they catch you like that vegan that one vegan influencer. Yeah they catch they catch somebody who post these pretty pictures themselves all time. They catch them coming out of you know like some a doctor appointment and their bellies hanging over there. I mean, that's so gross. That's what they're famous for is and they, and that documentary highlights, and I don't know anybody personally. I don't know anybody who they did that to worst

Starting point is 00:21:18 in Britney Spears. Yeah, Michael Jackson got a lot of love there. He got, I mean, since he was a kid, yeah, he got destroyed. It's, I mean, since he was a kid, he got destroyed. It's, I wouldn't wish that upon anybody. These paparazzi have these crazy cameras. They, you know, these celebrities go on vacation. And they'll be across the, you know, miles away.

Starting point is 00:21:37 Look at the size of that camera. Miles away, zooming in on you, and you're in your private balcony or whatever, and they're taking pictures. Oh, look at the title of the article, is the golden years of paparazzi have mostly gone. See, I agree with that because people post themselves so much that there's not so much value, right?

Starting point is 00:21:54 And like there was before. See, I don't agree with that. I think that there's still a huge market to take somebody like Kim Kardashian who posts all these perfect photos of herself is to catch her when she's not and then to post it on Inquire out of the plastic surgery. Yes. Yes. Or that right or like buss and her out saying like oh she's not exercising She's just getting lipo every other week, you know, what does that say Doug?

Starting point is 00:22:15 You can you can you give us a synopsis of why it thinks it's over? I can't have read the article. Okay. Well, what I mean, which seems like what you said, you know, it's becoming more difficult to get these shots when everybody else is posting them by themselves. Yeah, see, that's what I'll figure. Look at this, at the at the gold rush peak an exclusive picture would typically fetch five to 15,000 dollars. I bet you it's in the hundreds now.

Starting point is 00:22:42 I bet you make nothing compared to what you used to make before. Yeah, I mean, I and plus like you said the the celebrities that are different now, you know, I'm saying like less people care about Britney Spears, some pop star right now and they care more about some famous YouTube Yeah, well then the YouTube ones what they do is they stage all these like you know crazy events and things just to get views You know, and it's like do you did you really catch them or did they stage the whole thing just to get views. You know, and it's like, did you really catch them or did they stage the whole thing just to get clicks? I would guess too. Part of that is just, I mean, these guys,

Starting point is 00:23:12 the paparazzi have not evolved their business. I think there'd still be big business in people going exposing all these Instagram people that have millions of followers and they put a facade on of looking and doing a certain thing. And do they have just like the example? Yeah, that'd be interesting.

Starting point is 00:23:24 Yeah, it's just, the business is different now. Now it's not about Tom Cruise, you know, out on the beach with some other girl besides his wife and she like that, that's not as popular anymore, but find somebody who is a fitness celebrity who's got four million followers. Smoke and cigarettes. Smoke and cigarettes are catching them at Burger King

Starting point is 00:23:43 or something like that. I guarantee that would get attention. Again, I remember the vegan. There was a vegan influence. Yeah. You got caught eating meat and it just blew up. Right, right. So the business still exists.

Starting point is 00:23:54 I think it's just evolved and changed. It's different. Hey, I read something yesterday, blew my mind. Something that I believed to be true since I was a kid that apparently they've tested and is false. So I'm gonna ask you guys, I'm gonna ask you guys a question. I know what you're gonna say. Back in the day when the Nintendo first came out,

Starting point is 00:24:11 the NES, right? The original Nintendo. You put in the game cartridge, you hit power, it's not working properly, what did you do? You take it out, you blow on it, you take an eraser, you know, you clean it, then you blow it again. Yeah, you wedged it a bunch of times. None of that works.

Starting point is 00:24:27 So they did a study. No, that's bullshit. Hell yes, it works. No, they did a study and they said for me, they said just pulling it out and putting it in without blowing on it gives you the same or better odds of it working than blowing in it. So they said blowing in it was just,

Starting point is 00:24:43 that's what we know. No way, no way. That's what they said. No, I call it was just, that's what we know. No, we're all the dumb, no way. That's what they said. It's just like, I call bullshit. That's what they said, dude. No way. Yes, because if you pull it out and put it in, they're saying, they did the studies on these games

Starting point is 00:24:54 and they said pulling it out, putting it back in gives you the same or better odds than blowing it. Why are you gonna do the study? Huh? Why would they do the study? Why ruin my childhood? That was wrong with you. Yeah, like why? My, my theory is my theory is cuz I don't remember how you guys

Starting point is 00:25:07 But we had a tons of like little Nintendo games and they would be laying out on the carpet and sitting there So I would think that it's cuz it would collect all this dust on the on the little ship Yeah, it was logical and then you blew on it. It's funny to just instead the eraser I remember when everybody thought that to do that I never I never did the eraser. Well, I felt like there was part of it like turned color a little bit and like the eraser kind of brought it back to like a shiny form, which was totally just,

Starting point is 00:25:34 who knows, like some broad size work for us was that you blow in it and then you actually don't put it all the way in, you smash and wedge it in. Oh yeah. So that would always get it to work. Yeah, you just gonna push it and you send it. So you know what's funny about this? This is before the internet.

Starting point is 00:25:48 How the hell did that spread worldwide? Everybody knows that. Every kid in school. Nobody read that anywhere. Every kid in school. Isn't that strange? I don't read any of that stuff, but that's what we talked about. Yeah, and we talked about all the little secret things

Starting point is 00:26:01 you'd find or like how to warp to different levels. Like you didn't even know, like you had to talk and figure that out. You did, man. Yeah, absolutely. Yeah, that's a funny thing. So any responses on our new sponsor element, because I'm getting tons and tons of DMs on that stuff,

Starting point is 00:26:15 and I have some personal experience. Yeah, it's interesting too, because I posted and I put like some of the chocolate salt in with coffee and like, oh wow, this is a thing. This is amazing. And I look and they have examples of a ton of people doing this. This is really is like it turned into a thing. Well, it's bomb.

Starting point is 00:26:32 Yeah. So now I'm on, I've done it for at least over a week now. Yeah. So are you noticing a difference in your performance? I do. You know what I actually noticed? I noticed my energy. Yep.

Starting point is 00:26:42 I noticed energy going into the workout. It gives me a similar feeling, it's similar as in the energy towards a workout as a pre workout without that caffeinated, like, you know, a jeery. Yeah, I mean, Rob Wolf explained it well and our podcast is if you don't eat, first of all, if you exercise your sodium requirements

Starting point is 00:27:00 are much higher than someone else's. And then if you don't eat a lot of heavily processed foods, you need to probably add sodium to your diet. I used to do this with my endurance clients. When I would have endurance clients who would do lots of running and cycling, I used to have them add Himalayan salt to their water and they would notice improvements in performance.

Starting point is 00:27:19 So it makes perfect sense. Of course, I told, I was the first one to use it and I noticed I had a better pump when I worked out. And then Jessica, remember, remember we did on podcast and he said that for breastfeeding women will make more milk. They could drink tons of water and sometimes still not produce more milk because they don't have the right balance of electrolytes and it's usually sodium that they need, right? So I've been giving it to Jessica and she's been drinking it daily. Definitely increased her milk production. And she's has a tendency to go get lightheaded a little bit, like have low blood pressure.

Starting point is 00:27:49 So if she's like down on the floor, she stands up real quick, sometimes she'll get a little dizzy. And it's not a emergency, like, you know, bad thing, but it's definitely something that she feels since she's been drinking an element. No, not nearly as much as before. And it was getting bad because of the breastfeeding, I feel like it. What's, what I find fascinating about that is that they reached out quite some time ago.

Starting point is 00:28:09 And we were all like, nah. I was like, I'll let you know. I don't really know how to pitch this. Nah, yeah, all of us were totally not about it at all. No, it was sitting in here for weeks, maybe a month or longer. Oh, it was longer than that. And I remember I was gonna work out and I said,

Starting point is 00:28:24 and it's, you know, this is, what was it? It was like, you know, pink lemonade flavor or something like that. I'll just add it to my water while I work out. And I had a great workout. And I was like, this is interesting. And then I looked a little deeper. I'm like, oh, this is got a thousand milligrams of sodium. I don't know any electrolyte supplement

Starting point is 00:28:39 that has a thousand milligrams of sodium in it. It's usually, it's off. And it worked. And then, you know, talking to Rob Wolf makes perfect sense. Yeah, I mean, after that interview you do with Rob Wolf, that sold me on at least trying it. And then I did, you know, and the first couple, I didn't want to speak about it until I've done it for a while.

Starting point is 00:28:54 And yeah, it's been pretty consistent. I noticed I feel pretty workout. And so now, what's your thoughts? Is that mean for someone like me? Is that because I'm potentially under-consuming that much? Because you know what? What I thought about too is like back when I was, before I was competing and just trying to get big, right?

Starting point is 00:29:14 As a young 25 year old kid, I mean, I was eating a lot of fast food in my diet. So I was probably getting. Your sodium was fine. So I was probably getting a lot more sodium back then than what I do now. I eat way cleaner today than when I did back then. Now I salt and season all my foods,

Starting point is 00:29:30 but that is what I know is that's nothing in comparison to one fast food meal. One fast food meal is equivalent to like five, like the whole foods that have been salted like crazy. Correct. And back then when I was in my 20s, I was eating fast food every day. Every day I was eating out somewhere.

Starting point is 00:29:46 And the lesser carbs are the more sodium you probably need. In fact, the keto- That's the other thing, much lower on carbs. Yeah, like, oh, I feel crappy because I'm on keto and you have low carb. A lot of times, like, bump your sodium and then see how you feel. So, it's one of those things.

Starting point is 00:30:02 Here's the other thing, too, because of the way it's made, and has a nice mouth feel. I don't know if you guys noticed. You know what you drink Gatorade, and it's got that like soft mouth feel? Element does that. Have you guys noticed that when you drink it, it gives you that kind of soft mouth feel.

Starting point is 00:30:14 It's a nice, it's a, it's a, it's a, they knocked it out of the park. And again, this was not a product that I thought we would work with. No, no, we were, I think we were against it at first. I was not a fan at all. Yeah, I'm so, no, they, they totally we were against it at first. I was not a fan at all. It's all, no, they totally killed it. Hey, one more thing I want to bring up that I think

Starting point is 00:30:29 is an interesting thing to talk to the audience about in terms of fitness is, you know, oftentimes when we think about programming our workouts, we don't think about the common muscles that tend to work together or the common pairs that work together and maybe switch that up a little. So I'll give you an example, right? When you work out your chest, you more often than not, that tend to work together or the common pairs that work together and maybe switch that up a little. So I'll give you an example, right?

Starting point is 00:30:46 When you work out your chest, you more often than not also tend to activate your triceps, right? It's involved in all the pressing movements for your chest and in shoulders. So those are the pairs that you tend to work out quite a bit when you do chest. When you do a fly, now you're doing bicep paired with chest. And so it's an interesting thing to think about, can I pair different muscle groups together to hit this target area,

Starting point is 00:31:10 and is that gonna affect my body differently? And I believe that that's true. And then if we go to back, back is usually with biceps. Pull over is with triceps. Absolutely, a dumbbell pullover is tricep and back, which most back exercises are bicep and back. So just something else to think about when you're putting your words,

Starting point is 00:31:27 you can always think about this. I don't know, I mean, and I don't know when I started to, like, I don't know, put a lot of energy around changing my exercises based off of this, but that's a lot of times what will dictate what chest exercise I decide to do. So for example, if I did arms the day before, two days before,

Starting point is 00:31:44 or whatever, and my biceps are totally sore, that might did arms the day before, two days before, whatever, and my biceps are totally sore, that might not be a day that I do fly stuff. Oh, I see. So I might not do it because there are already fatigued from that, and I might do more pressing things that incorporate more trisub work. And the same thing goes for on back day. If back day, I've got my biceps are really sore, but my triceps are not, then that's where I might include pullovers in there. So I always try and pay attention to all my secondary muscles are sore from training maybe a workout before,

Starting point is 00:32:10 two workouts before, and then altering what exercises I choose to do in the workout that would incorporate the opposing way. Yeah, speaking of pullovers, I think that's still one of the most underrated exercises I really do. It's such a valuable exercise that a lot of people simply don't do, and there's not too many movements that move in that particular point of motion.

Starting point is 00:32:29 Very unique. And it's great for shoulder mobility. It's a bodybuilding movement that's phenomenal for shoulder mobility and a great lat developer. Especially if you get good at it and you get strong at it. And if you mess around like a barbell version, you're going to develop your lats as an isolation movement, almost like a compound movement. I found pullovers are more like a compound movement in terms of the development than they are like an isolation. It was a staple movement for me with clients. All clients, no matter what your goal is, just because of the benefits for shoulder mobility. Because that, one of the first things you see that goes with age is the client's ability to lift their arms all the way above their head. So by doing an exercise like that that promotes that beyond that and keeping them doing that as

Starting point is 00:33:13 they age I think is such it should be a staple exercise in most people's routines given you have the ability to do that right I mean obviously if I'm dealing with someone who has an injury in their shoulder and they can't do the movement then we want to work towards it But if you have healthy enough shoulders to do a pullover, I think it's an exercise that you should always remain in your routine. Totally. Have you guys heard of this? Have you guys got any DMs about this weight loss drug study that came out that showed the most effective weight loss drug ever? Is that? What's that guy that you've gone back and forth with a couple times on Instagram, blonde doctor, doctor, starts with an N, you know who he is.

Starting point is 00:33:50 He, you jabbed him like years ago, two or three years ago. He's a good guy, right? Like, I have nothing bad to say about him. Most his content, I think we agree with and like what he puts out there. He's got mutual friends with Lane and buddies of all. Oh, I know, timeout. Dr. Nidals, Nidals, Nidals, Nidals.

Starting point is 00:34:03 Something like that. Something like that. Something like that. Nice guy. Good guy. Yeah. He just promoted it. He's promoting some fat loss supplement right now.

Starting point is 00:34:11 This is not a supplement. This is a drug. So it's not something that you can buy over the counter. But it is fascinating. So what are the mechanisms? Well, the drug is called semaglutides, S-E-M-A-G-L-U-T-I-D-E. And when they did this study, they found that people who used this drug, who they gave this drug to,

Starting point is 00:34:31 35% of them who took the drug lost more than one fifth of their total body weight. Now, everybody else who took it, maybe didn't lose that much, but also lost weight. What it would sound, say the name again. Some agglutides. This is it. He wrote a whole post on it. Okay, but it's not a supplement. You can't. No, out, say the name again? Some agglutide. This is it. He did a whole post on it.

Starting point is 00:34:46 Okay, but it's not a supplement. You can't. No, no, it's a drug. You're right. When I looked at it, it said it's a drug. Yeah. So he did. He just posts about it.

Starting point is 00:34:54 So the way it works is it changes people's behavior. So it makes them not eat nearly as much. So it's very, very interesting substance. More like an appetite suppressor. Some what? Some what? Some what? And I know that it mimics, I can't remember what hormone or how it works. It hijacks, this is what, this is according to science daily.

Starting point is 00:35:12 It hijacks the body's own appetite regulating system in the brain, leading to reduced hunger and caloric intake or calorie intake. So for all intents and purposes, you know, and I don't know what the potential side effects are or what can happen to somebody. So for all intents and purposes, you know, and I don't know what the potential side effects are, what can happen to somebody, but this would be a very effective drug because you just don't have to do anything. You give it to someone and then they eat less

Starting point is 00:35:33 as a result of it and people are apparently what you're doing. It was internally, like they're, they're just a mindset towards it is different. Yep, my concern with that would be, what happens afterwards? I'm sure, right back, you're right back. Right. I mean, so you use this drug to get you to not be hungry all time. And then you go, we get off because you get your goal. Mm-hmm. Yeah. Then what happens?

Starting point is 00:35:53 And you're- Does this affect your hormones? Yeah. Well, okay. So it mim- it's a- it's a- the compound is structurally similar. And mimics the human gluc- glucajon like peptide one. So GLP one hormone, which is released into the blood from the gut after meals, right? So it basically could be tricking the body or the brain into thinking you just ate. You see what I'm saying? So your appetite now is reduced. So you're satisfied more.

Starting point is 00:36:20 Very interesting, right? Now of course, okay, you might eat less, but does that mean you're going to still make better choices? Are you still choosing the right macros? Well, and then the thing that we always talk about, you just had, we had a conversation with somebody who lost what, a 50 or a hundred pounds on our, our live Q&A the other day. And, you know, are you dealing with the root cause? Right. That got you there. Right. And that's a very good point, because I've worked with gastric bypass people. And when you get gastric bypass surgery, you know, they, they, they, you can't eat a

Starting point is 00:36:49 bunch there. Yeah, they make your stomach the size of a thumb, right? So you're, you're forced, it's physically really hard. And it cram it in there. And if you look at the studies on people with gastric bypass, the drug abuse rate, the, you know, the abuse rate of other substances goes through the roof. Why? Because their favorite drug of choice has been taken from- No, longer available. Right, so like if you take an alcoholic

Starting point is 00:37:12 and you just snapped your fingers and now alcohol didn't exist in the world. Or no, or better yet, made alcohol toxic to him and he hates it and it's poison. So they would likely, many of them would find something else to self-remedicate with. That's a very good point. So like, oh, I lost weight, but now I smoke cigarettes

Starting point is 00:37:29 or I gamble or the behaviors would that look like going into it? You aren't still depressed or whatever. So very, very interesting. Yeah, no, I mean, that's the problem I have with all these, these all these things that are coming out is that, and here's where I understand, right? And I've had these clients, like if it's life or death,

Starting point is 00:37:45 I've got somebody who's 300 and something, pushing 400 pounds, doctors like you got less than five years to live if you don't get 100 to 200 pounds of this off of you, doing interventions like that to save that person's life, I 100% agree with it. That's more important, like at this moment, this is extreme, we gotta do this, we're gonna take drastic measures in that one. Yeah, yeah, and then. Like at this moment, this is extreme. Let's, we gotta do this. We're gonna take drastic measures.

Starting point is 00:38:05 Yeah, yeah, and then honestly, at this point, we don't have time to do the therapy, years of therapy that's probably gonna take to get to the root cause of what got you here. But let's save your life right now. And then then let's go talk about how we can do that. So I understand it for those cases, but that's a much smaller percentage than the majority

Starting point is 00:38:23 of people that will reach out and try and use a drug like this in my opinion. I had a client once, this was so frustrating, heartbreaking as a trainer because you can only help someone who wants to help themselves. No matter how good you are, what your information is, how good your intentions are, how passionate you are, if the person doesn't wanna help themselves,

Starting point is 00:38:41 there's not a damn thing you can do. And I remember I had a client once who hired me because the doctor said they had to lose 60 pounds in order to qualify for gastric bypass surgery. So I thought, well, I'm going to get this person to lose 60 pounds and I'm going to show them that they could do this on their own and we're going to work on all these behaviors. And they're never, and then they're going to decide not to get out of my goal. They're going to decide they don't need the gastric bypass because we're going to do it the right way.

Starting point is 00:39:05 Not what happened, they lost the weight with me, they did bad stuff with the diet that I couldn't control, got the gastric bypass, and then the next thing I heard, years later, is they gained a lot of the weight back because they actually were able to stretch out the small little stomach that the doctor had created. Well, I've told you guys stories of people that would try and hire me to add weight

Starting point is 00:39:22 so they could qualify. That one's even crazier. That blew my mind. They weren't heavy enough. Yes, because we were right across the street from the Kaiser, Sanitrisso over there. They do have a gastric problem. Yeah, they do. They have one of the bigger ones in the state right there.

Starting point is 00:39:35 So I'd get a lot of them that would come through. And then I'd get somebody who's like at 200 pounds. And they're like, oh, I need to be at least 250 in order to qualify for that. And then can you help me gain weight to qualify for the catch? I would also worry too. To with a drug like this of, yeah, the abuse of it. Like somebody that's like not really that obese or,

Starting point is 00:39:57 you know, and they're just like finding a way to get access to this drug and just keep, you know, like reiterating, you know, a problem that they have and like take it to a degree that's like, you know what like, reiterating, you know, a problem that they have and like, take it to a degree that's like, you know what? I wonder if it's already like circulating. Models and the bodybuilding. Bodybuilding, I wonder if it's already circulating the body,

Starting point is 00:40:14 they're always the first to experiment with crazy new cutting edge drugs. Absolutely. I bet you, if you searched on some of the forums that it might be a tool that they're using for cutting, right? Yeah, my, oh, what's part of your 12 week prep? Well, I take this steroid, I take this growth hormone, I take some of this insulin,

Starting point is 00:40:27 and then I take this drug that makes me not eat. Yeah, you know what I mean? Wow. I could see that. Yeah, wow, interesting. Okay, so we talked about element. You guys tried that. I got another supplement I want you guys to try

Starting point is 00:40:36 from one of our other partners. So I'm gonna start giving it to you guys before your workouts. It's Paleo Valley's Neuro effect. So I'm gonna give you guys that because you guys typically do caffeine before your workout, right? So coffee or pre-workout or whatever. Take this in conjunction with it. I've been experiments in one of their newer products. One of their products we haven't talked too much about. I've been experimenting

Starting point is 00:40:56 with it and I've been taking it along with caffeine before my workout and I can definitely tell the times I take it versus the times what is in it that you like. So I'm going to read, I'll read some of the ingredients just for the audience so they can kind of, so lion's mane is in there, quarter steps is in there. Okay, this is stuff you've talked about before. Yes, Ray Shee, there's turkey tail, so it should talk you. So when I take this, and then there's neurofactor in there,

Starting point is 00:41:18 which is this whole fruit extract from coffee that's got this, something in that raises with called BDNF in the brain, brain derived, no tropic factor. It's like this, it's like miracle grow for the brain, it's how they, what they've called it. So I'll take four of these capsules with my caffeine pre-workout and I've been alternating workouts with it and without it just to see if I notice a difference.

Starting point is 00:41:40 What I notice is a smoother, more consistent kind of stimul stimulant effect, and I don't get the crash afterwards. It reminds me of when I added theinein to caffeine for the first time. So you've been talking about these mushrooms for a long time, and you've used them, and I've just just the one who didn't like the powdery taste. So the fact that they have this in pill form. This is capsule form.

Starting point is 00:41:57 I can get down with that. Yeah, so you take four of these, take it in the morning before you work out. Hour, half hour, hour. So you say, same time you take your caffeine. Or if you guys don't time you take your caffeine. Okay. Or if you guys don't like the crash of caffeine, wait till you start to come down,

Starting point is 00:42:09 then take this and then see if you notice anything. Oh, interesting. But they won me over. It's actually a pretty damn good product. No crash from it or anything? No. And it's not stimulant. So if you take it by itself,

Starting point is 00:42:20 you're not gonna feel like you had. Just more focused in your workouts. You just, exactly. It's a great combination with in your workouts. Exactly. It's a great combination with caffeine so far. And I did it again this morning and it's legit. They did a good job. This quads brought to you by Organify.

Starting point is 00:42:35 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 performance the added edge. Try Organify totally risk-free for 60 days by going to Organify.com. That's O-R-G-A-N-I-F-I.com and use a coupon code MindPump for 20% off at checkout. Alright, our first color is Spencer from Oklahoma. Hey, what's up Spencer? How can we help you?

Starting point is 00:43:04 Hey, what's up guys, how can we help you? Hey, what's up guys, how are y'all doing? Good, good man. I was like, I guess I kind of have a three stage question regarding programming for workouts. So I'm currently running anabolic performance in aesthetic and I have about two weeks left of aesthetic. And when I finish aesthetic, I'm gonna be about eight weeks away from our babies due date.

Starting point is 00:43:27 So we're having our first baby in eight weeks. So my question, my three-stage question is, the first stage is, how should I maximize those eight weeks of where the baby comes those hardest strength gains? And then how can I transition from post-baby and up to jumping in the paralytic because I really wanted to do power lift,

Starting point is 00:43:49 I wanna finish the aesthetic, but I would hate to start it and then no eight weeks later the baby comes and it all just kinda gets interrupted. This first baby? First baby. Okay. Congratulations.

Starting point is 00:44:02 Thank you. Yeah, so a couple of things, first off, so you've already been working out for a little while following the maps programs. By the way, how how have you what's your experience been? How have your results been? Always been fantastic. My weight itself has not changed a lot, but I can definitely tell that it's kind of moving into more, no, my muscles are definitely gotten bigger and stronger. Awesome. Good body composition change. That's one of the best things to accomplish with a good workout program. No, my muscles are definitely gotten bigger and stronger. Awesome. Good body composition change. That's that's one of the best things to accomplish with a good workout program. Okay. So here's the deal. So your first kid, you have no idea what to expect. So we're all dads so we can kind of clue you in a little bit. I think it's a good idea to start power lift when you're done with aesthetic and go ahead and follow that program to your baby's

Starting point is 00:44:43 born. After that, it's all up in the air, right? So it's very unpredictable. You're probably going to lose a lot of sleep, depending on the baby, it can be challenging, whatever. At that point, really, the best advice I can give you is to treat exercise as a way to improve your health and quality of life. Now, what does that mean? Well, it could mean that you only work out a couple days a week, or if things are easy, it could mean that you're not really skipping a beat. But really, there is no set and stone strategy because it can be quite unpredictable with a newborn. So really, it's gonna be about your attitude going into it.

Starting point is 00:45:20 Don't worry about losing your gains and all that stuff because if stuff gets crazy, you're losing sleep. Of course, you're going to take a few steps back with your fitness. But when things normalize, you'll get back very, very quickly. But really the best thing to do, use your workouts as a way to improve your health during that period of time, which again, may mean that you're not working out that much. Yeah. Get all your heavy lifting in now, man. That's my suggestion. I honestly, I think that, I think you could stay the course as far as like

Starting point is 00:45:50 what your plan was, which is, you know, moving on to power lift after this. I personally, the first few weeks for me, it got harder later on. I don't know if you remember, South, for you, because you just went through at the most recent, but I was actually still pretty consistent

Starting point is 00:46:03 the first couple of weeks. It was more like around weeks four or five years. Because all I do is sleep the first time. Yeah, at the beginning, they were just attached to mom so much and sleeping constantly. There's not much dad gets to do to really help and support that much. It really started kicking about a month later. So actually, even the good first three, four weeks, I felt like I had kept my rhythm that I had going into it.

Starting point is 00:46:23 It was after that where it got a little crazy. And my recommendation would be to, again, follow Power Lift as it just right afterwards as plan. Maybe you get a little bit further than you expect on it. And even if you don't, then the transition for me would be down to a program more like Anabalc, where Anabalc is programmed to where you only need to lift two to three times a week to kind of maintain the programming in there and be fine, it's full body.

Starting point is 00:46:48 So if you miss one day of the week, it's not a big deal. You're still touching all the body parts. If you have a really bad night's sleep in the next day, you're lifting, you can just scale back on the intensity and don't go really heavy. So I find anabolic is one of the best programs to run when your schedule is kind of up in the air like that because I think you'll suffer the lease by missing a day or two running that type of a program. So that would be my suggestion. Although there's, you

Starting point is 00:47:13 know, we have no idea what it's going to look like for you because everybody it's different experience. Yeah. You're in for the most amazing and challenging ride of your life. So it's hard to explain. Once you go through it, you'll know what I'm talking about. One more thing I'd like to add is you may want to, and this isn't gonna be a huge game changer, but if you're diet's good, and you're doing a good job by modifying your workouts based on maybe lack of sleep or whatever,

Starting point is 00:47:37 you can also look into adaptogenic supplements that can help your body deal with increases in stress. A good one is ashwaganda. It's a great supplement to take when maybe sleep isn't great when you're a little stressed out because there's a bunch of new stuff happening. So that might be another thing

Starting point is 00:47:54 that you can add to your strategy. Again, it's not gonna fix everything by itself. It's not as impactful as diet, sleep, and proper, you know, properly applied exercises. But if those things are good, throwing some ashwagandha into the mix might help your body deal with the lack of sleep and the increased stress.

Starting point is 00:48:13 Okay. All right, there you go, man. Hey, congratulations, brother. Yeah, enjoy. Thank you, guys. Awesome. You can hear the, the like, you know, in his voice. I don't know what's gonna happen. What's hear the, the like, you know, in his voice, I don't know what's going to happen.

Starting point is 00:48:26 What's going to happen, guys? And it's so hard to give someone that advice right now. We have eight weeks till it happens and every household's different. Like, I have no idea how much of the responsibility will fall on him. I know all of our experiences have been different. So, you know, I know people that have maintained their work. That's their way they keep their sanity is being able to check out for an hour and go work out and they don't miss anything work out wise. And then I know other people that are trashed from

Starting point is 00:48:52 no sleep and they're lucky to train one day a week. So, you know, you have no idea what it's going to be like. And then also, what kind of baby you have? Some people are just are blessed to get a baby who sleeps really early on and they don't get crushed like some other people, then you have the opposite. You got a colloquy baby that's constantly screaming and crying and you never know what this person's gonna get. So it's really tough to try and predict that and then coach you now eight weeks early.

Starting point is 00:49:16 Yeah, my kids are party animal, kid. Doesn't want to sleep. It just wants to be awake all the time. Yeah, I mean, I would say that, but the majority speaking, they're not gonna get as much sleep as they did before. It's just not gonna happen. They're gonna be stressed out because of like, you know, putting fires out of, you know,

Starting point is 00:49:30 whatever they have to do to try and help out, it's just gonna come to the forefront, so your priorities are gonna shift. Yeah, exactly. I was just gonna say, like, it's also very difficult to predict how it changes his view of things. I've known people who were, with their workouts, where everything.

Starting point is 00:49:45 And then they had a baby. And now you have this human that you need to take care of. And it's just not important anymore to be so fanatical about your workouts when you've got this thing that you love more than anything in the world. So it does change a lot. And again, it's this first kid, when it's your first kid.

Starting point is 00:50:01 And I remember this was my first kid. And I also, I saw this with Jessica with her first kid, which is my third, is it's so new that the unexpected plays a huge role. It's like I remember with my first, you're in the hospital, baby's born, that first couple days, the nurse helps you, does the thing, whatever.

Starting point is 00:50:19 And then they're like, you know, you leave. All right, see you later. I'm on my own now with the human, you know? And that is a big shock to the system when it's your first time. Our next caller is Jacqueline from Washington. Hey Jacqueline, how can we help you? Hi, real quick.

Starting point is 00:50:34 I just wanna say thank you so much to all of you just for providing such incredible content. You all have just deeply impacted my health and wellness more than you can imagine. So thank you. Oh, thank you for your attention. My question is, so I've been training consistently for about four or five years, except for some part of COVID. But when I say consistently, I mean that I've been training my legs consistently because that's where I have a harder time.

Starting point is 00:51:03 Just gaining muscle mass on my lower body. And so I definitely prioritize my leg days. I take my upper body maybe once or twice a month and actually feel really happy. That's a weird part. Like I feel really happy with the amount of muscle mass that I have on my upper body, but less happy with my strength.

Starting point is 00:51:20 So I know I need to be more consistent with my upper body training, but because I know how easily I gain mass on my upper body, I feel like I have a better word intimidated because I don't want to get too bulky and I hate thored bulky. But so have you ever helped anybody kind of get past that mental hurdle? And if you have what helped? Yeah, no, it's actually super common. It is, that's a great question. So with women, you'll see, I don't want to work out my shoulders,

Starting point is 00:51:47 I don't want to work out my back or my chest with guys, you'll see I don't want to work out my legs because I don't care. I'm going to ask you a question, Jacqueline. So I'd like you to be totally honest. What is the number one motivation for you working out? Is it just the way you look? Because I hear you talking about bulk and the way you look and the muscle. Is that the primary motivation for you?

Starting point is 00:52:10 I think my overall motivation is that I just want to be confident. I want to be confident overall. Yes, so it's how I look, but overall the strength, I think that a lot of confidence does come with how much I can lift. Okay. I think that a lot of confidence does come with how much I can lift. When that was at my peak before. Okay, Jacqueline. Again, I'm going to ask you again because if strength and confidence were your number one motivators, I don't think we'd be having this conversation because obviously working out provides a lot of different things. Most people, I don't want you to feel that most people

Starting point is 00:52:45 Work out because they want to change how they look and that kind of dictates what they do in the gym Strength if your goal was just strength then you know the comments wouldn't be I'm afraid of getting bulky or I don't work out my upper body Is this resonating with you? Yes, somewhat okay, so so a of things that can help you, all right? Number one, the road of focusing on how you look, there's nothing necessarily wrong with starting that way, but if you stay on that road, it will lead you in directions that eventually we'll start to take away

Starting point is 00:53:22 how you look. And what I mean by that is the decisions that we make that tend to be driven by appearance oftentimes. And right now you're pretty young, I think, I think you told us you've been working out for a little while, you look like you're in your 20s. In 26. 26, if you continue down that path,

Starting point is 00:53:41 eventually you'll start to hit some roadblocks and you'll start to actually lose the way you look. You see this in both men and women. So that's number one. Focusing on your whole body will actually contribute to your appearance, especially in the long term in a good way, but you can't go at it by just appearance. You have to focus on the mobility, the strength, the performance, and the health. And then the second part is that the body really has these interesting mechanisms, these safety mechanisms, where it will only allow parts of your body

Starting point is 00:54:13 to get so strong and developed in relationship to other parts of your body. It actually tries to maintain at least some semblance of balance, select for guys who never work out their legs and they just wanna get bigger arms, sometimes what they need to do to get bigger arms is to work out their legs and vice versa If you're having issues developing muscles in your legs, but your upper body strength is very low Believe it or not your body may actually

Starting point is 00:54:37 Prevent you from reaching your full potential because it senses this big imbalance between your upper and lower body Well, you'll lean out more for sure a hundred percent you'll lean out more by starting to build imbalance between your upper and lower body? Well, you'll lean out more. For sure. A hundred percent, you'll lean out more by starting to build muscle in your upper body, because you never do that. You train your legs so frequently that they're probably adapted to a lot of the training that you do. So when you actually switch over to doing more upper body, you're going to see the benefits

Starting point is 00:54:59 of getting leaner in addition to building some muscle. Now there's also this part too. I mean, I've trained clients that, very similar. Our legs is the area that we needed the most work on and her upper body looked pretty phenomenal already. Great shoulders, great arms. And so the frequency of upper body training was a lot less. I'm just training her legs two, three times a week. Upper body we just did one time per week,

Starting point is 00:55:26 just to kind of maintain because she was very happy with where Fiseka is. So, this is a back and forth between you and I. I have to, hopefully I'm able to convince you that okay, doing it one time a week, we're gonna see some great benefits from it. We're not gonna over train it to where you're gonna see this crazy development.

Starting point is 00:55:42 It's hard to build tons of muscle as it is. One time a week is not gonna do that to your upper body. A lot of times you see yourself different than other people. So that's the other thing I would challenge too, is, you know, are you the one who thinks that you are looking bulky when you lift a body or are other people saying that to you?

Starting point is 00:56:00 And have you ever asked somebody else who you trust their opinion and they go, and actually you look really good, that would be the other thing that I would challenge. But there's nothing wrong with having a body part that you feel is dominant already on your body in your case, upper body, and doing less frequency than the rest. I mean, it's your body if you like the way you look and feel. But then if you say to Sal, okay, I want to be stronger in its confidence, and it's not really so much about my aesthetics and how I look.

Starting point is 00:56:26 Well, then I would challenge you back again and say, then, okay, then why aren't we training this once a week? Yeah. And, you know, that's a great point, Adam. I mean, you don't need to train it as much as your lower body, but you should do something for it, just to maintain strength, mobility, and function. And you don't need to attack it hard in the gym, like you might do your lower body, but at the very least, train it so that it's stable and strong.

Starting point is 00:56:48 Otherwise, you know, like I said, that imbalance will get worse and worse, even if you don't look in balance, a huge strength in balance can cause some serious problems. Well, part also, like so, the client that I'm thinking about a very specific client who had trained for a long time, and she didn't like the way that her legs look, like they, you know, she wanted to change the way

Starting point is 00:57:07 the legs looked so much and she wasn't doing much upper body. And what I explained to her too is that, listen, you get to understand that if your body is so adapted all this lower body training and you haven't done any upper body training, as soon as we start putting some focus there, you're gonna build a little bit of muscle, that's gonna speed your metabolism,

Starting point is 00:57:23 that'll help you lean out the legs and the legs will look even better than you. And I bet it did. Yeah, absolutely. So there's that to consider too. All right. Is that help you a little bit? It does. It does. I guess it kind of gives me that motivation with all of your eyes. His background and experience with working with different kinds of people and just like I know I need to do it, right? But it's just that mental like hurdle of like getting past it.

Starting point is 00:57:52 Well, are you driven more towards, you know, working your lower body because you don't like the way your lower body looks so much or are you avoiding the upper body because you feel like you're, I mean, what is it that's really keeping you in that direction? I feel like we're kind of going back and forth on what is it that's driving? I don't feel like the truth has fully came out yet.

Starting point is 00:58:11 And maybe it's something that I'm also kind of thinking about too. I think that with my legs, it just makes me feel confident that I can be strong, but of course there's that part of me that absolutely wants to develop them even more Right now I train them maybe three three and a half times a week just depending when I can get into the gym But with my upper body I just I see like just how much Like I just already feel like I don't want to add more mass on my upper body with the couple of upper body training days that I do already do.

Starting point is 00:58:50 So that's where I'm a little confused. Well, keep in mind what I'm telling you is that because you don't train it that often, the minute you start training it, you will build muscle, which will then hopefully speed your metabolism up, help you lean out. Which body fat takes up a lot more space than muscle does. So, if you gained a pound, even a, I mean, two pounds of muscle in your upper body would be a lot for a female. And you can't even tell.

Starting point is 00:59:13 But if you lost two pounds of body fat from your upper body, gain two pounds of muscle, you'd be smaller on your upper body. Because fat takes up so much more space. And then back to your strength comment. Look, if somebody is strong in their upper body, but weak in their lower body or the reverse, somebody's strong in the lower body and weak in their upper body,

Starting point is 00:59:32 guess what they are, they're weak. They don't have good strength. Your strength doesn't translate into the real world. So it doesn't matter if you're a man and you don't work out your legs and you got a big back and chest and shoulders and you can, you have bench press and row a lot. In In the real world when you go move a couch or go do something your week and the same is true for you you may have strong legs but if your everybody's not strong

Starting point is 00:59:53 then you're not really strong. Well I wanted to ask you have you done any kind of functional strength training? No I don't think I have. I just, I feel like there's just way too much, in terms of like being fixated on your body parts and what's going up, what's going down. Have you ever just like thrown all of that out and just tried to master movements and work on skills and go in that direction? I think that'd be a healthy practice for you.

Starting point is 01:00:22 Yeah, I definitely have tried or wanted to just because I know that I've noticed a lot of tightness in certain areas of my body too. If we were to give you maps performance, would you follow it for us? Yeah. Oh, absolutely. You guys are like my bigger brothers. OK, then this is what we're going to do.

Starting point is 01:00:43 And we're going to ask you to check back in with us. So we're gonna set you up with Maths Performance, Doug will hook you up for free. And then I want you to follow that program, follow it to a T, and then follow back up with us afterwards with your experience. Yeah, let's know how it all went. Okay, I will.

Starting point is 01:00:58 All right, perfect, thank you, Jacqueline. You're so much. Yeah, it's a tough conversation when you're talking, and this is again, super common. I don't want to put on the spot maker feel bad. This is most people I would work with in the first six months I trained them. They don't, it's all about appearance

Starting point is 01:01:16 and it's very hard to transition their state of mind or their motivation or what's driving them. But it is important to do that. You get stuck on that and you can hear when she's talking. She wants to believe that strength and confidence are just a driver. But the truth is it's not. The truth is it's about how she looks.

Starting point is 01:01:33 Well, yeah, because there's this fear that start touching weights in the upper body, and it's gonna bulk her up. You know? And I challenge that all day long. I know. You never almost never see that. And sometimes it's just part of the process, right?

Starting point is 01:01:47 I mean, if you go and you get a bunch of blood and fluid rushing those muscles, it's gonna fill up and it's gonna tighten your shirts up. And so it's that initial feeling and illusion that's created when you first do it. And that's enough. I mean, it's the same issue that we've talked about and shared with our own issues of,

Starting point is 01:02:06 I used to freak out if I didn't eat and a pound went down on the scale, just getting kid. It's like, but really I was not getting skinny. I wasn't losing muscle, but in my head I was because I got on the scale and the next day I was down two or three pounds and that was the driver on what made the decisions both nutritionally

Starting point is 01:02:22 and how I exercise took me a long time to break through that. This is the same thing. It's just the opposite. It's her upper body and she doesn't want to get big from lifting her upper body. She just may need like this psychological shift, you know, something to kind of release her of the challenge. Well, I loved your suggestion of, I mean, that would be perfect.

Starting point is 01:02:40 And performance is great because performance has got a lot of great lower body stuff that's going to challenge her. Totally different. Right. But at at the same time too it'll also challenge her upper body She touched on mobility, so I thought that was a great recommend right and I'll say this for the vast majority of people I mean 90 something percent of people if you trained in a way that was good for your body You trained the whole body you are relatively lean and healthy, you would look in proportion. It's very rare for somebody to do that for a while and to still look out of proportion. It's not common. A healthy body to somebody else, when you look at them, you would say, wow, that person

Starting point is 01:03:16 looks very balanced. Sometimes to ourselves though, I'm happy you said that, Adam, to her when you said, do you really think you see yourself objectively to ourselves, We may, these glaring, you know, problems in our body, but the reality is, look pretty damn good. Right. I mean, that's what I would challenge to. I bet you she starts lifting her body. She gets compliments.

Starting point is 01:03:34 Oh, yeah. Sure. Our next color is Emma Louise from the UK. Hey, Emma, how can we help you? Hey, so I'm from the UK, like I'm from Beijing, but I'm living now in the UK and so all the gym are closed right now And so I'm into pristine and my question is how can I still go straight and gain muscle mass? We don't like no gym and only with a few dumbbells. How heavy are dumbbells do we have? Only 25 pounds.

Starting point is 01:04:07 Okay, so great question. All right, there's a couple of things here. Number one, especially when you're talking about powerlifting, because strength is also so much of a skill, you're not able to practice your barbell squat, your bench press, your deadlift, no matter what, you're going to lose some strength in those lifts, but that's okay because it does come back very quickly. Now, I have spoken to a few power lifters who are in a similar situation here in the States

Starting point is 01:04:34 when their gym shut down, and I was able to convince them to focus entirely on mobility while they were unable to go to a gym. And here's what happened, well here's what happened to them, okay, when they got back to the gym, and. And here's what happened, well here's what happened to them, okay? When they got back to the gym, and it was about, it was about eight weeks or so, six to eight weeks, that they focused primarily on mobility,

Starting point is 01:04:52 and they did some body weight exercises as well. When they went back to the gym, as expected, they did lose some strength. However, the strength came back very quickly, and because they were more stable and had better mobility, they surpassed their previous personal best lifts in a relatively short period of time. So it actually was a blessing in disguise. In fact, one of them actually said that to me.

Starting point is 01:05:15 So this was a blessing in disguise and he compared it to pulling an arrow back and then launching. He's like, I had to take a few steps back, but now I'm further than I would have been, had I not focused on mobility during this time when I had no access to To a gym not only that you have the opportunity to do a lot of single-leg unilateral work right here I mean this 25 pound dumbbells do some you know single-leg squats or deadlifts with that and those will be really really challenging So there's some a bookarian split stance and those will be really, really challenging. So there's some Bulgarian split stance. There's a lot of things that you can still do

Starting point is 01:05:47 to build strength even with a pair of 25 pound dumbbells. That's 50 pounds plus your body weight, doing one leg, one leg at exercises, I think would do you really well. Adding that with what Sal saying with mobility, I think you could actually come back to the gym, not losing much strength at all. I think you could actually come back to the gym, not losing much strength at all.

Starting point is 01:06:05 Okay, so like using those 25 dumbbells to like still try to gain other like mobility and stuff like that. Yeah, so you could do single leg dead lifts, you can do a lot of stuff like Adam was mentioned, unilateral work. So, you know, lateral work. So, you know, you're going to find discrepancies between one side versus the other, and usually

Starting point is 01:06:30 that's just a lack of stability. And this is something that a lot of power lifters don't address because you get into the, I'm trying to gain strength and trying to add load consistently and progressively get stronger and stronger. Meanwhile, that puts a lot more stress on the joints and the joints. The body recognizes whether or not you have any kind of weakness or instability, and so you have a threshold. So you're only going to get so far. This is an opportunity like they mentioned to really hone in, laser in, and address these things by just purely focusing on that for a bit.

Starting point is 01:07:05 And you can slow down your reps, so go very, very slow to increase the intensity of the exercise, make it feel more difficult. You can do one arm, one leg exercises, and then mobility, I'm gonna stress that, really do, you know, two, three times a day, 15, 10 to 15 minutes work on mobility exercises. Emma, do you have access

Starting point is 01:07:25 to Maps Prime Pro because I feel like that would help you the most? No, because like no, I don't really have like enough money to break now because my job closed because of the COVID. Okay. Okay, we're going to give you Maps Prime Pro for free. So you're going to have access to it. As soon as we get off the phone here, Doug will send that over to you shortly afterwards. Go in Maps Prime Pro and do about 10 to 15 minutes of mobility exercises for your, for different parts of your body, maybe a couple times a day, and focus on that for now.

Starting point is 01:08:01 When you go back to the gym in a short period of time, you'll gain your strength back, but then you'll notice that you'll probably surpass where you were before. That's amazing. Thank you. Thank you very much. Thank you. No problem, Emma.

Starting point is 01:08:14 Just, can I just like to say, give, because I have a YouTube channel, like do a quick, public, for my YouTube channel. Yeah, you can. It's like just a much challenges on YouTube and it will really help me out a much challenges on YouTube. But thank you very much for your time.

Starting point is 01:08:37 It's amazing and I really love your podcast. Amazing. Thank you Emma. Good luck with the YouTube channel. Thank you very much and thank you for your time. You know, you would be surprised how strong you could get with a pair of 25 pounds. That's 50 pounds.

Starting point is 01:08:53 Hey, 50 pounds, 50 pounds even for a dude is a good amount of weight to build some strength with. If you're doing everything one legate. One legate deadlifts, one pistol squats, Bulgarian split stance squats, there's a lot of movements that you can do to still get strong. It just depends on how far along somebody is in powerlifting. If they're pretty competitive, just not practicing the specific exercise, you'll notice a decrease in strength, but that doesn't mean you're not strong. It just means you lost some of this,

Starting point is 01:09:25 because you have to practice the skill of a lift over and over again to get really good at it. But what you're saying is very true. You get strong at these single leg exercises. She'll go back to her squat and she may notice that it's not where it was because she hasn't squatted in a while with a barbell, but then she'll find that she'll surpass it.

Starting point is 01:09:42 Well, even, and I didn't bring this up, but like moving in different planes, so a lot of times you get very fixated on the sagittal plane in front and behind without Any rotation and you side to side movement. Yeah, you know, that's something that too You could fill a lot of gaps By really focusing in on that while you have the time our next color is Mike from the UK. Hey Mike. How can we help you? Hi there guys, first of all thanks for showing real, real fun to information and challenging as well. I don't agree with everything you say, but it's a fantastic show to listen to.

Starting point is 01:10:14 So distance runner, I mean distance runner, I've been running distance for 10, 15 years. I'm not getting any, any younger. Want to get a bit stronger. Frankly, want to get a bit stronger, frankly, want to look a little bit better, nobody's ever looked at a long distance running and gone, God, they look good. So, um, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've,

Starting point is 01:10:40 I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've, I've first is performance in anabolic, but I'm almost a little bit nervous to start. I still enjoy running. I don't want to stop it completely, but just want to structure it right when I get into it. Now everything's shut over here. Jim's a completely locked down. So just beginning to plan for when they reopen, just a bit of advice on how to mix a bit of running with performance in anabolic. Mike, how much are you currently running right now per week? What are you doing about? Yeah, it's 20 to 25 miles.

Starting point is 01:11:12 Five, five, six runs a week. Are you trying to, are you trying to keep that high of a frequency up while also programming? Are you asking what we think is a good suggestion if you want to still run a little bit but also run one of the programs? Yeah, yeah, a good suggestion actually. I'm willing to pair it back

Starting point is 01:11:32 because I want to make sure I'm doing the program justice. So personally, I would love to see you run maps performance and then run on your mobility day. So you would do mobility work and then go take off for your run on the mobility days and So you would do mobility work and then go take off for your run on the mobility days. And you could do that three days a week.

Starting point is 01:11:48 So you could lift three days a week on the foundational workouts and then three days of mobility work before you go off on a run. If you were my client and I was trying to compromise how much you like to run but then also trying program well for you, that's what it would look like for me. I'll get a little bit more specific even. I would go, if you're going to run 10 miles

Starting point is 01:12:08 a week, then I would do two days of resistance training, the foundational workouts and performance. If you're going to go 15 miles or more a week, then I would break it down to one. When you throw in a lot of resistance training, two, three days a week, plus 15 plus miles of running, for most people, it just becomes way too much and you end up getting negative returns. But if you're doing about 10 miles a week, which is less than half what you're doing, and you include two days a week of resistance training, you may actually find that you get a little faster. And I've actually experienced this with some of the distance runners that I've trained.

Starting point is 01:12:42 Again, if you go up to 15 miles or more, then one day a week of resistance training will be plenty and you'll still get some benefit from the resistance training. Oh, no, that's fantastic. And kind of getting back into it, I've got starter as well. Would that be a good one to just get back into it

Starting point is 01:12:58 as the gyms have been shut for bloody months now? Would it be worth kind of launch straight into performance or just kind of get into it with map starter? No, great. I'm glad you did that because you haven't done any resistance training. Start with map starter. That's fantastic. Brilliant. No, really appreciate that guys.

Starting point is 01:13:18 Thank you. No, no problem. Great question. It's Sal who you mostly disagree with, right? I've got to say we've've had a few spiky conversations on Instagram, but you know, if I agreed with everything, it'd be a boring show to listen to. Yeah, no, yeah. I don't agree with half a shitty set, so don't worry. It's so normal. And the best bit, it's Wushsessier sauce.

Starting point is 01:13:38 Oh, yeah, yeah. Finally, that's been correct. Thank you. At least you got that amazing accent. Don't worry about looking like a long distance runner. Oh, absolutely. You guys look good. I sound good, but we'll keep it at that.

Starting point is 01:13:52 Thanks a lot, Mike. Thank you. Cheers, guys. Thank you very much. I fucking love everybody in the UK. I swear to God. There are some of our favorite listeners. Yeah, they do have a good sense of humor.

Starting point is 01:14:03 I feel like the people in the US, I think we're so goddamn sensitive. You're right. You're right. You're totally right. We're like overly sensitive over there. Then you can talk shit to them and they give it right back. One of my best friends was from the UK Bav

Starting point is 01:14:14 and he would just, we would rip each other and it was just a good time. I love that. It was a good time. I love his question because if you do run a lot, first off, resistance training is tremendous benefit for any athletic endeavor. It's going to provide more stability, of course, strength is the foundational physical

Starting point is 01:14:32 pursuit, meaning if you increase your strength, you're going to get better at pretty much everything else, right? So if you improve your strength, your endurance is going to go up, your stamina is going to go up, your stability is going to go up, your balance is going to go up, but there's always the problem of how much can I include along with my training because at some point you overdo it. When you're running a lot, I've trained quite a few marathon runners and triathletes,

Starting point is 01:14:54 I have them resistive strain usually once a week. That's it. And we're doing very basic stuff and we're not overdoing it. It's to support, you know, their priorities. And that's really what you have to identify from the beginning is like, what is the real goal? If you want to use resistance training to beef up and support the strength that goes into the running, because that's where you want to be the most, that's what we have to

Starting point is 01:15:15 structure. You have to be very realistic with your goals too. I mean, you have to understand that if you want to start to build muscle and change the way your body looks, you are going to get worse at running. That's just coming. You have to accept that. And it's just how much are you willing to give up of that for the look that you're trying to obtain? Or I really don't care that much about the look. I just want to get stronger to complement my running, totally different. Totally. If you're telling me that, oh, and that's where I think what you suggested was great, so one day a week, because you're still, your main focus is running. I want to be a good runner, but I also see the benefits of strength training, but you're

Starting point is 01:15:51 not going to change your, if you're running 20 plus miles a week and you're only strength to, you're not going to change your body radically. You're not going to be all sudden this buff runner. You're going to be mobile, more mobile, you're going to be stronger, but you're running still going gonna be great. So you have to understand what your actual goal is and what you really want to accomplish from it, and then be okay with, there's a give and take. It's funny, too.

Starting point is 01:16:13 I had one client who was a marathon runner, and her goal was to qualify for the New York marathon, one of the bigger ones, and I forgot what time she had to get in another marathoner to qualify. So, and she was running a lot every single week. We actually reduced her running down. You know, one of the bigger ones and I forgot what time she had to get in another marathon order to qualify. So and she was running a lot every single week. We actually reduced her running down. I think she was running even leading up to the marathon 15 miles.

Starting point is 01:16:32 I believe was a max so that we could make a time for strength training and she got faster. Mm-hmm. And a lot of marathon runners make the mistake of just running more and more and more and more to get better at a marathon. When oftentimes it's too much. They bring it down just a little bit, strengthen their body and they actually see an improvement in performance. Look, Mind Pump is recorded on videos as well as audio, come find us on YouTube, Mind Pump Podcast.

Starting point is 01:16:56 You can also find all of us on Instagram. You can find Justin at Mind Pump. Justin, me at Mind Pump Sal, and Adam at Mind Pump at... Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, me at Mind Pump Sal and Adam at Mind Pump Out. mass performance and maps aesthetic. Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee,

Starting point is 01:17:48 and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support, and until next time, this is Mind Pump!

Mind Pump: Raw Fitness Truth - 1494: What to Do If You Neglect Training Important Body Parts, How to Build Strength When You Only Have Dumbbells, Pre & Post Birth Workout Strategies & More (Listener Live Coaching)

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